Happy Friday everyone!
So today I weighed myself and I seem to be stuck at 249lbs for a little bit now. It makes me feel like the hard work I’m putting in isn’t working and makes me feel discouraged. But then I look in the mirror and really want to change. So I’m my own motivation.
You have to remember, and I tell myself this everyday day, you don’t get “fit” or lose weight over night.
You and I definitely didn’t get fat in one night so don’t except change over night. Change happens with time and work.
So please, if you think your effort is for naught, I beg you to reconsider. Keep putting in the hard work, I promise there is light at the end of the tunnel.
So for today’s workout it was back day. I work a lot on my lower back aka deadlifts, good mornings, etc. But today I still did deadlifts but put more of an emphasis on my upper and middle back.
With dealifts today, I started with 45lb plates on each side. Did 2 sets of 10. Upped the weight with 25lb plates and did 10 reps on my 3rd set. And finishes with 10 reps of 45lb plates again. This gave me a great lower back workout.
Barbell rows upper and lower-60 reps.
So with these. Ya you alternate your hand position. First 10 reps are aimed at your upper back and next 10 are for your middle back. Alternate between 20 reps for 3 sets.
Then we moved on to lower cable rows-30 reps.
With this one you get the T extension and just row hitting your lower back.
Upper cable rows-40 reps.
You’ll use the rope extension for this one. And you’ll row higher and squeeze your back to get that upper.
So like the name says, you’ll get two cables, grap the tip (haha just the tip) and you’ll cross and squeeze your back.
Assisted pull ups-20
I’ve never been able to do a pull-up my whole life. So one of my goals is to do a pull up by the end of the year. These help me so much improve my back strength and grip strength to hang on.
I would have loved to have taken pictures or a video to show you how all is done, but my gym buddy, aka my fiancé, is sick. So I will work on pics/video!
(Picture from google)
I’m currently at 249. Not bad because when I started I was at 260. But still not where I want to be. But I will keep working hard.
Come join our group 100 reps! for motivation and help!!