Oh you know just killin this workout with @katiiiejef
I’ve really been liking this machine for back as you can do one arm at a time or both. However I like to go heavy on my rows and focus on each side individually which allows for better mind-muscle connection in my honest opinion. Before I did this back-day I fueled my body with a serving of MRE by RedCon1. Absolute game changer 🤙🏼💯 Use the link in my bio or go to www.redcon1.com and order your MRE today. Use my code T20GregA to save 20% your order! @redcon1 @redcon1tieroperators @redcon1_frontline @redcon1_warehouse @wwe @nfl
Snippets from my #backday
🏋️♀️ before running errands then back to finish biceps and cardio 💪🏃♀️ #ineedahomegym
175 x 9 x 4 Deadlift
93 x 9 x 4 wide grip lat pulldown
(wide > neutral in difficulty for me so you can see me struggle here as it's the 3rd set)
35 x 16 x 2 Dumbbell 1-arm row
I use hooks on my pull days to help with my grip so that I can focus all my energy into the right muscle group I a training, vs worrying about my grip strength. Let's be real- RA screwed my grip up so I do and use what I can to get an effective workout that yields results.💁♀️
Don't let anyone make you feel ashamed or embarrassed for using assistive devices when you're at the gym... safety before ego is key!! And I've seen enough dumbshits in the gym drop heavy weights or slam the rack because they just can't handle what their ego thinks they can push or pull... ya hear me??!🤦♀️
My thoughts are this... if you can't SET the weight down in control on the surface (whether the bench or rack or floor) and you "have to" drop the weight every 👏 damn 👏time👏 ... then you have gone too heavy and you need to check your ego in your gym bag 🤣 (see my last vid for example of handling a weight after the set is done)😘😘✌
💣Upper body blast workout 💥 we followed this with a killer ab workout 🏋🏻♀️ I know I don’t post upper body workouts often (mainly because I tend to do my upper body days alone and have no one to record) but here it is!!
✖️bench— start with just the bar, add 5lbs each set until too heavy ✖️cable pulls for triceps 12/side x4
✖️face pulls 10 x4
✖️bicep curls 10-12 x4
✖️(not recorded) lat pull downs- light weight —12-15 x4 .
✖️incline skull crushers☠️ 10 x4
✖️hex press 10-12 x4
Weak flex but I also was nervous to take pics while other people are watching haha. I got some fire back and shoulder exercises today!!
- T-Bar Rows
- Upward Rows
- Lat Pulldowns
- Wide Grip Pull-Ups
- Shoulder Presses
- DB Lateral Raises
I got a lot of exercises in today. I can typically get 5-6, today I got 7. I also warmed up by running about a half mile on the track! #fitness #flex #bouldershoulders #backday #fitaf #girlswholift
This was a fun little test. 225x21 barbell row tonight. Could’ve got 25 but I bitched out.
Back day pump courtesy of Syner-vol preworkout by @wgnutrition
When you see an open bench press...
But honestly, chest is one of the weakest muscles of my body.
Playing soccer and rugby my entire life, I never needed bigger chest muscles.
Since starting bodybuilding, my constant feedback is always “bigger chest”.
So I have been trying to blast it as much as possible with upper chest exercises any chance I get.
Here are some of my favorites. Try them out next chest day:
-Incline Smith press
-Incline cable flys
-Close Grip Incline DB chest press
-Close grip push ups
Do all 4 exercises, 5 sets each, 1 minute rest.
Chesticles on fire 🔥
Back and shoulders quadriset (that’s defo not a word) basically a triset but there’s 4.. (so not a triset at all)😂
This was goooood, i enjoyed v much at the end of my shoulder/back workout:
🐠lat raises > round to front
🐠med ball shoulder lifts
🐠upright barbell row
(Fish emoji completely irrelevant and unnecessary)
#workoutvideo #backday #shoulderday #backworkout #pain #rehab #stretching #flexible #yoga #bodybuilding
Tonight was going to be a rest night because I’ve had an exhausting day/week, but I sucked it up drank a Bang and made it happen! ❤️ Tonight was probably one of the best back workouts I’ve had in awhile!
Nick couldn’t workout with me for #CouplesTherapyThursday
so I had a solo back day. When I was done with my workout I found that I didn’t bring my shaker cup with me and I didn’t have anything to mix my post workout stack in. So I raced home to get it my system ASAP as we all know that the post workout window is THE MOST important window. You don’t want to let all the hard work you did in the gym go to waste by not fueling your body correctly. With this being such a hectic week and the next three weekends being just as crazy, I can’t afford to be slowly shuffling and waddling from gathering to gathering because I’m too sore to function. This is why I literally carry my tubs of protein and carbs in my duffel bag so I don’t forget them 🙄🤷🏼♀️. So if I’m unable to get my Phormula-1 and Ignition in after a hard lift....I’m probably either not going to lift or wait and workout at home where I know I can properly fuel my body with what it needs to recover. No one has time to be half assing anything with the holidays just around the corner! With that being said, if you need a great recovery source for your workouts, let me know! This protein and carb combo is definitely worth a try!
#1stphormpostworkoutstack #1stphormignition #1stphormphormula1 #BackDay #iam1stphorm #mytransphormationstartstoday
Each new day is a new opportunity to improve yourself . TAKE IT ! .And make the most of it . Who knows when your time is up .. so why not go make the most of it.., by chasing and trying your god damm best ,being successful at what makes you happy .
Happy Friday everyone 😃
Whats your meat/potatoes for building a strong & thick back? ⛓🔍
My main back movements: Dumbbell & barbell rows (strict/cheat), ISO lateral row plate loaded, upright row’s, DL’s, & rack pulls. Sticking to the fundamentals, and every now and then dipping into a pull down or seated row movement. Riding this formula until the wheels fall off! 🚜🙌🏽
Wow did it ever take all of me to get to the gym today.😪I’m so sick I’ve got the aches and sniffles but I got to the gym and did it anyway!😴 A goal of mine right now is to grow my back as well as my noodle arms💪🏻Swipe left to find the back workout I did today
The last 2 videos is the HIIT workout I did to finish it off: I did 10 reps of the exercise in the first video and 30 seconds of each exercise in the second
Repeat 3 times over with 30 seconds rest in between!👊🏻 I promise my videos will get better it’s hard trying to do it alone! But it’ll get better... I hope hahah!