Lower Back Training and HIIT on the Prowler Sled to Finish

Today was strength day. More specifically, lower back, glutes and hamstrings. If you’ve been following my blog recently, you’ll know that I made a huge mistake last year and wasted a lot of time with traditional bodybuilding exercises.

I should have been focused on building core strength BEFORE returning to normal training. Well, it back fired on me – BIG TIME.

My lower back got weak, which resulted in too much pain to do a lot of exercises (with weights). So, for the last few months I’ve been working on building a ‘foundation’ of core strength, training lower back at least twice per week.

Todays workout started out just like any other – deadlifts, then straight leg dead lifts and planking. But I added in two other related muscle groups, which fitted in nicely with my fat loss program.

After straight leg deads, I went straight into leg curls super-set with dumbbell straight leg dead lifts – for 3 sets. Then I switched up the body, and did lying cable row and wide grip pull downs to finish off my back.

And I’ve got to tell you, it was magical. My hamstrings got smashed, my lower back got stronger and my back filled up with blood very quickly. By the way, there was little rest between all sets and exercises after I’d completed my strength workout. I left a maximum of 30 seconds between sets/exercises.

Then I finished of with some isometric exercise for my back and core – planking. 4 sets x 30 seconds.

Then I did some HIIT work on the prowler sled for about ten minutes. BOOM – What a great workout.

Stepping Things Up :: I Need to Lose Some Fat

A new fat loss plan starts today. I need to lose more fat, than gain muscle. No more traditional bodybuilding exercises for a while!

Too Much Alcohol Equals NO Gym Time!

Alcohol and weight training do not mix. Last night I drank too much, I just felt that ‘need’. But, it was a stupid decision. Don’t do it.

50 Rep Sets for Arms :: I Destroyed Triceps and Biceps

Another 50 rep arm workout. Biceps and triceps are ‘busted’ today.

A Killer Leg Workout :: Heavy Extensions V’s High Rep Hack Squat

Leg day was heavy extensions, high rep hack squats, heel press and straight led dead lifts. Legs are dead now!

20 Minutes Heart Workout on a Stationary Bike, Stretching and HIIT

Heart work, stretching and HIIT for maximum fat loss and muscle toning effect. Something is better than nothing.

Todays 16 Set Chest Workout

Todays chest workout was a 16 set monster, with a twist at the end of each exercise. The best chest workout ever – I’m sure I keep saying that, but, check it out.

Heart Work, HIIT and Stretching for the Week Ahead

No weights today, just heart work, HIIT and stretching.

The Weekends Workouts :: Arms Saturday Then Chest Sunday

High Repitition arm and chest workout this weekend. I was finished by Sunday night.

Fat Burning Leg Workout to Protect Your Knees

This fat burning quadriceps and hamstring workout will leave you gasping for air, burning calories and fat and working your legs like you never thought possible!