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30 Minutes to Muscle: Back Workout

December 15, 2015 by Karen Leave a Comment

The ketogenic diet, low carb and high fat has long been popular with bodybuilders.  It’s also been used with children to manage epilepsy, but researchers from James Cook University may be a helpful in treatment in schizophrenia. For more info check out Science Alert.

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Here’s a nice beginner to moderate back workout of Karen’s that even a pro will still do. Just like life, the action is same, just the weight changes.  Consistency counts! Go Strong Mamas!

1. ISO-LATERAL MACHINE

  • MUSCLE TARGETED: NONE
  • EXERCISE TYPE: Custom
  • EQUIPMENT TYPE: NONE
SETS:4 | TOTAL REPS: 49 REST BETWEEN SETS

SET 1:  REPS 15 WEIGHT  45.00 LBS.
SET 2: REPS 10 WEIGHT  70.00 LBS.
SET 3: 12 WEIGHT  55.00 LBS.
SET 4: 12 WEIGHT  55.00 LBS.

2 ONE-ARM DUMBBELL ROW

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  • MUSCLE TARGETED: Middle Back
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Dumbbell
One-Arm Dumbbell RowOne-Arm Dumbbell Row
 SETS:4 | TOTAL WEIGHT: 1,425 Lbs. | TOTAL REPS: 57

SET 1 : WEIGHT/REPS 25LBS. X 15REPS
SET 2 : WEIGHT/REPS 25LBS. X 15REPS
SET 3 : WEIGHT/REPS 25LBS. X 12REPS
SET 4 : WEIGHT/REPS 25LBS. X 15REPS

3 HYPEREXTENSIONS (BACK EXTENSIONS)

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  • MUSCLE TARGETED: Lower Back
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Other
Hyperextensions (Back Extensions)Hyperextensions (Back Extensions)
 SETS:3 | TOTAL REPS: 36

SET 1: REPS 12
SET 2: REPS 12
SET 3: REPS 12

4. PULLUPS

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  • MUSCLE TARGETED: Lats
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Body Only
PullupsPullups

SETS:3 | TOTAL REPS: 30

SET 1 : 10REPS
SET 2: 10REPS
SET 3: 10REPS

5 CLOSE-GRIP FRONT LAT PULLDOWN

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  • MUSCLE TARGETED: Lats
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Cable
Close-Grip Front Lat PulldownClose-Grip Front Lat Pulldown
 SETS:4 | TOTAL WEIGHT: 4,140 Lbs. | TOTAL REPS: 54

SET 1: WEIGHT/REPS 65LBS. X 15REPS
SET 2: WEIGHT/REPS 75LBS. X 15REPS
SET 3: WEIGHT/REPS 85LBS. X 12REPS
SET 4: WEIGHT/REPS 85LBS. X 12REPS

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Better Know a Lift : The Deadlift

August 21, 2015 by Karen 2 Comments

Chelsea’s back.  This time she’s analyzing one of our favorite lifts in the gym – The Deadlift.  It’s a must for any complete workout and if you’ve never done it, this is the information you need try it out.

If you’re a weightlifter to any degree, you may have done deadlifts in the past as part of your workout routine. No matter which of the several variations of deadlifts you do, they’re a great compound exercise, meaning they recruit mostly every muscle in the body during execution. In addition to the compound nature of this exercise, deadlifts also work two of the most aesthetic muscles- the core (abs/obliques) and the glutes. Whether you’re a seasoned deadlift veteran or have never done a deadlift in your life, there are techniques you need to deploy when doing this lift. Let’s look at what it takes to do a conventional deadlift.

First, set up a free bar on the floor. If this is your first time deadlifting, do not add weight until you get the form right. Otherwise, start by adding a light weight to each side. Next, stand with your feet about shoulder-width apart. You can grip the bar wide or narrow, depending on what feels most comfortable. Reverse grip the bar, with one palm up and the other down. In a crouched position (think of how the bottom of a squat looks), with the bar against your shins, pull the bar up using explosiveness from your legs and with your back tight, chest lifted and head up (it’s important to keep your lower back in a neutral position and not round your spine). Lock your hips and knees, then return the bar to the floor by bending your knees and slowly letting the weight down.

Deadlifting is a great core, back, and leg workout. It will improve your other, smaller lifts overall, as you will gain strength through repetitiveness of the deadlift motion and become more confident in your lifts. It will help you with explosiveness in your other lifts, especially your squat. You can get a total body workout from deadlifts in only a short period of time. Unlike isolated lifts, such as bicep curls or tricep extensions, you are able to work the entire body with just one lift.

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30 Minutes to Muscle: Back for the Future

May 20, 2015 by Karen 2 Comments

I’ve had two reliable sources give me great advice for back pain. My physical therapist coworker and the58334051 doctor responses on reddit posts on lower back pain. They both advised, “work your back” I did and I continue to do so because IT WORKS!!!

My husband and I are squeezing every last dime to make our next life transition to Vermont, so a new mattress is not in the plan right now. We continue to snuggle in a well worn double mattress that usually includes one or two toddlers by the early morning.

We wake up with kinks and sometimes the common lower back pain. It may sound counterintuitive, but modified deadlifts, called rack pulls, clear my lower back pains every time.

Rack pulls are the cliff notes of deadlifts. I go light to moderate with the weight and try to get 3-4 sets of 12-15 reps. After that, I feel slightly taller, which is much appreciated when your 5’2, pain-free and kink-less.

If you’re not hampered by back issues, you can feel like a superwoman doing heavy weights with rack pulls.

Ready for the rest of the workout?  Here Goes!

Warm up with 3 sets of wide grip front pull ups all sets until failure with bodyweight

Reverse narrow grip pull downs 3 sets 12-15 reps

Straight arm pull downs 3 sets 12-15 reps

Now your lats should be holding your arms out like your airing out your arm pits.  Let’s target mid and lower back to even yourself out.

Seated isolateral on row machine 3 sets with ascending weight and decreasing reps 15-10-8 reps

Superset hyperextensions with supine leg raises 3 supersets, all to failure

Hyperextensions done right

You should not be smiling at this point.

Little Inspiration

Inspiration from Lenda Murray

Now you fell 2 inches taller and pain-free, move forward and GO STRONG Mamas!!!!!

 

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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

The 5 am Happy Hour

30 Minutes to Muscle – Back Day

Early Morning Arm Workout – Biceps and Triceps

Stay Focused

More than 30 Minute to Muscle : Shoulder Day!

Parenting

6 Ways to Make Your Free Time More Productive

5 Places You May Not Think to Take Your Kids When the Weather’s Bad

Say No to the Plateau – Chest Day

Amazon Fire Kids Edition Tablet – Review

Getting Your Kids to Eat New Foods.

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