A 4 Week Back Workout Plan

Tuesday's Back Work Out
The game changer for getting a "V-Taper," back is pull ups.  A v- taper helps to accentuate a smaller waist.  On the deeper meaning it feels flippin' awesome to be able to pull your body up to a bar.  The stronger I feel physically, the stronger I feel mentally.  I feel that having the strength to do pull ups also benefits my running posture.  I wasn't a naturally strong girl.  At 20 I could not do any pull ups.  I wanted to but I didn't possess the strength then. After my first fitness competition the judges told me to get more of a v- taper.  Experiencing such a big loss at the time, I was determined to get those pull ups.  Three years later for my second round of shows, I got 10 pull ups.  My back had become much more developed.  This ended with a much better placing!

As to my running the strength has helped me to achieve my personal best and averaging 7:03 min miles for 5k's.

The mental strength I have had to over come are endless and this blog isn't big enough for me to write about all that (smile.)

In short-
1:  Don't  over look the girl who isn't doing a pull up
2: Be willing to make modifications
3: Be the person who is always getting stronger, because your ego doesn't mind "modifications."

How to get it done:
I did a lot of heavy weights with no cheating on form on the lat pull down.  I used the assisted pull up machine and I had a lot of "failed," attempts at just 1.  Then I got it and I wasn't looking back.

Now for my current back workout:
All done for 4 sets reps pick from the range of 8-12 depending on weight.

lat pull down / core twist with med ball
Rest, repeat 4 times

Mid cable row/ standing bosu ball knee raises
Rest, repeat 4 times

Hypers with ab curl machine
Rest, repeat 4 times

Deadlifts

I do my pull ups on a separate day so I can hit lats strong and two times a week.

My thought of the day...
Enjoy the simple things in life.
Kima