Got my pro box from @gnclivewell. Very interested in how all the products go, I'll post about them after I use them.
Also had a decent back and biceps workout, hit a new PR with barbell rows hitting 230 at 3 reps. Feeling quite good about my progress so far, I've kind of hit a spell where I've just been holding steady in a lot of my lifts but ik expecting to make some progress soon.
Happy Friday! I have a habit of focusing on the negative, whether it be about myself or what’s going on in my life. I’m going to make it a point to be more positive 🌟 we can all use a bit more positivity? Don’t you think?
❌HERE’S A CHALLENGE❌
Comment two things you love about yourself. GOO!!!
My two things about myself:
🤍My passion about health, and my drive to continue spreading my knowledge 🤍My muscular arms, I used to hate them...but they show my hard work!!!!
And of course here’s the workout🥰 .
1️⃣SUPERSET - 6 rounds
resistance band activation (keep tension throughout whole exercise) | 30 reps
Russian twists but better | 30 reps -
2️⃣ SUPERSET - 4 rounds
Cable Single arm lat pull downs | 12 reps
Kneeling Straight arm lat pull down w/ cable | 12 reps -
3️⃣ SUPERSET - 4 rounds
Bent over cable rope curls | 12 reps
Cable Shrugs | 12 reps -
4️⃣ Pull downs with v grip | 4x12 -
5️⃣Alternating lat pull downs | 4x6 reps each arm, 12 together -
6️⃣Lower back extensions (do not hyperextend back, when going up keep back neutral) | 4x12
SAVE IT FOR LATER AND KILLL ITT💪🏽
Let’s talk about tension that can occur in our waist, hip or lower back muscles after driving, sitting at a pc or sleeping heavily on one side. Sometimes a little breathing and stretching like this, can be enough to shift the tightness. Inhaling through your nose for 3 or 4 seconds while doing a side-bend stretch and engaging your abs on the exhale can loosen through the rib cage, releases the QL, Lats and Piriformis (Waist, Back and Hip). #stretch
Back and biceps friday. You have to row to grow workout went as so-
-9 super sets of 10 barbell shrug, 10 pullups alternating between narrow, mid, wide grips.
-5 sets of 10 dumbell rows, with a last set of 8. First video shows 140 lb dumbell with 15 pound chain. Second video show last set with 140 lb dumbell with two 15 lbs chains so 170 at the top.
-5 super sets of 10 incline dumbell delt flies, 10 barbell bicep curls.
-4 super sets of 15 back extensions, 15 rope face pulls, 45 second weighted planks. #training#gym#gymlife#workout#1stphorm#duespaid#iam1stphorm#barbenders#powerlifting#squats#deadlifts#back#biceps