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My Silver Lining Lat Workout

August 28, 2014 by Karen 5 Comments

A crucial element of fitting a 30-40 minute am workout in before work is wearing headphones and listening to music that keeps you pumped. I’m always looking for new music that gets me to the next level. I do have a few favorites such as Daft Punk, Fergie, and Black eyed peas.

First Aid Kit’s My Silver Lining is not a song I listen to during the workout but rather a song I listen to after the workout. It’s a song about ( to me anyways) staying focused and meeting your goals.

 Back to THE BACK, remember my pull up goal? Well, I hit 16 reps this morning!

Warmed up a bit on elliptical because I had some extra time, 3 minutes literally just to get the blood flowing.
Focused and determined to beat my personal record I headed dead straight to the pull ups.

Here’s my workout:
Pull ups, bodyweight (137lbs) 16 reps
Lat pull downs (70lbs) 15 reps
Pull ups 8 reps
Lat pull downs (85lbs) 12 reps
Pull ups 6 reps
Lat pull downs (100lbs) 10 reps

STRETCH between each superset

Isolateral dumbell rows (40lbs) 15 reps
Row machine isolateral (70lbs) 15 reps

Dumbell rows (45lbs) 12 reps
Machine (90lbs) 12 reps

Dumbell row (50lbs) 10 reps
Machine (100lbs) 10 reps

Gotta Keep on keeping on. Go strong!
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Filed Under: Uncategorized, Workouts

Comments

  1. Heather Smith says

    November 26, 2014 at 6:51 pm

    Definitely a good song with a great message for post-workout session. Loving this lat workout! Need to add this to my regimen.

    Reply
    • Karen Rodgers says

      March 28, 2015 at 1:09 am

      Go strong mama, go for the bra extender!

      Reply
  2. texas_FitMAMA says

    July 9, 2015 at 6:30 pm

    Love First Aid Kit. Strong lifts.

    Reply
  3. Amber says

    December 16, 2015 at 1:25 am

    Hhmm I don’t have a post song I listen to, that’s very interesting. I’ll have to add these to my workout….except I won’t be doing as many as you just yet. 🙂

    Reply
    • Karen Rodgers says

      January 20, 2016 at 2:19 am

      You’ll get there, keep going strong. Just when you feel like you can’t do anymore, tell yourself, “Just two more”. It works.

      Reply

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About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

Speech + Feeding

Why Picky Eaters LOVE McDonalds

Kid’s Who Say, “I can’t”.

Be flexible and other Social Dynamics

Address the Social and Emotional Impact of Food for you and your Kids

Getting Your Kids to Eat New Foods.

Workouts

Stay Focused

Deltoid Quicky

30 Minutes to Muscle: How I got my Boobs Back

Rounding out your PECs

Back and Bi’s

Parenting

Managing “Behavior”

All the Hardest Things Combined

Potty Training Twins

Family Films on Netflix and Amazon this June

Say No to the Plateau – Chest Day

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