Tuesday, January 8, 2013

January Workouts- Back

Yesterday was my rest day, and I don't think I've ever been so sore alllll over before. I'm so excited for you guys to start trying these workouts! The most important thing is to make sure you're concentrating on form and really squeezing those muscles as you work them! 
Stiff leg dead lifts- 3 sets of 8; I started with 95lbs, then 115, then 125

Stiff-Legged Barbell Deadlift

Lat pull down- 3 sets of 8- last set drop set; 75lbs on the first set and 80lbs on the last 2; I only made it to 6 reps on the last set.

Wide-Grip Lat Pulldown

Single arm dumbbell row- 3 sets of 8; 30lbs for all 3 sets

One-Arm Dumbbell Row

T bar row- 3 sets of 8; 45lb plate on all 3 sets

Bent Over Two-Arm Long Bar Row

Underhand high row machine- 3 sets of 8, last set drop set- 90lbs on 3 sets and dropped to 45lbs.

Photo's courtesy of bodybuilding.com

Make sure you stretch after and take some glutamine for recovery!


  1. Awesome Job Brittany!! Build those muscles. Can't wait to start trying out these workouts!!!!

    Question. My gym is doesn't have a high row machine and honestly I have never heard of a high row :-O. Is there an alternative? I am thinking cable rows set really high? Thank yo again girl for posting these workouts!!

    1. Luvena,

      For the high row, you can use the cable station at the gym, set at the high position. Attached a pulley style handle to it, kneel on the floor and do one arm pulls. Or if you want, you can also use the lat pull-down machine as a high row exercise. Simply stand with 1 foot on the seat part (where the machine clamps down on your lap/knee area) for support, and pull down in a row motion. This is called a standing pulldown. Here is an example: http://www.bodybuilding.com/fun/images/2012/standing-pulldown-2.jpg

      Hope this helps.


    2. Trang,

      Thank you!!! This helps A LOT!

  2. I love that you listed your weights. I usually do about an 80lb BB for SL deadlifts...I don't know how your hands don't kill you when you go up to 125! Great job though!! I even wear gloves and my hands are what holds me back from going heavier on those. Boo...maybe I need better gloves?

    1. Hi Erin,

      I also use wrist straps in addition to gloves when doing deadlifts. It helps me go much higher in weights and doesn't kill my hands.

    2. Hey Erin- I use wraps to help me lift heavier. It takes a lot of the pressure off your wrists and hands and allows you to hold on longer and lift heavier!

  3. Love your blog!! Awesome recipes and 'fit tips'. I am starting a new routine of lifting heavier; pushing myself a little more. When you lift heavier, do you do this routine for 4 weeks then mix it up? What would you go to after a heavier lifting rotation? Thanks!

    1. Hi Denver,

      I typically go through a few months of building where I lift heavier and cut out cardio, and then will go through a leaning out phase where I can uncover the muscle I've built!


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