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Saturday, February 20, 2010

Alex's Basic Back Workout

 By: Alex Liska

Today I trained Back at the gym and I did a bit of Rear Delts and Biceps...

I was in need of energy, so i grabbed a Sugar-Free, No-Aspartame "Pink-Energy" drink @ Loblaws for before my workout :) I don't typically have anything asides from coffee before training but today i was craving this:


Here is my Back workout... Keep in mind that this is the workout that I designed for myself...it complements my current Meal-Plan and Fitness Goals:

  • Assisted Chin-ups (w/ 30lbs of assistance) 3 sets x 12-15 reps with 30-45 sec. rest between sets:
  •  Wide-grip Lat Pull-downs (75-90lbs) 3 sets x 12-15 reps with 30-45 sec. rest between sets:


  • One-arm Dumbell Rows (25-30lbs) 3 sets x 10-12 reps with  45 sec. rest between sets:

  • Reverse Cable Flys (7.5-10lbs) 3 sets 12-15 reps with 30 sec. rest between sets:

    • Standing Dumbell Bicep Curls (15-20lbs) 3 sets 12-15 reps with 30 sec. rest between sets:





      • I concluded my workout with 45 minutes of Cardio on the treadmill. I power-walked alternating between speeds 3.8-4.5mph on a 10-15% incline.


      • In the change-room, using a piece of paper as a funnel, i mixed 20grams of Whey in my water bottle for my post-workout shake :)

      • After my workout i went to Loblaws to pick up some groceries:
      -Cut Canned Green-Beans
      -Organic Meadows Skim milk (I only picked up "organic" because as you can tell by the pink triangle sticker on it, it was on sale @ Loblaws) haha :)
      -Frozen Unsweetened Cranberries
      -No-Sugar Added/Fat Free Finesse Vanilla Yogurt
      -Egg-Whites (I also got whole eggs, they're at the bottom so you can't see them LOL)
      -Mixed Baby Greens Lettuce
      -Green Bell Peppers
      -Cans of Tuna (Not visible...lol)

      Hope this comes in handy to at least some of you!! :)
      XOXO

      -Alex L.

      4 comments:

      1. in my freezer!!! lol U should kno i stay stocked up on greens... ;P

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      2. been following your workouts and my before and afters will ba badass!!...ty :)

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      3. Great!!! looking forward to seeing them!!! You should e-mail me some for the new "before and after" section i'm gonna be putting up ! :)

        ReplyDelete