My Workout Today

I went to the Dr yesterday and got a referral for physical therapy on my back!!! I then, in great desperation of immediate pain relief, found a chiropractor yesterday.

I am hoping that PT combined with chiropractic care will be a recipe for lasting relief from a constant battle with back pain.

Anyway, Chiropractors who do hand adjustments have a very hard time getting to my middle back because my muscles are always so tight. Before I could finish telling the Chiro it'd be a miracle if he could hand adjust my middle back, I all of the sudden feel the most horribly wonderful rippling crack all the way through my spine. Ahhhhhhh! Sweet relief. I'm sold! He also "accupuntured" me with something electrical. I felt so good today!!!! I wanted to go nuts in the exercise room but resisted so I that I didn't end up where I was the day before. However, I did get an excellent power packed upper body workout I want to share with you all.  

Oh and I would also like to mention the fact that I was about 1/2" away from a full split in yoga today!!! This is a huge personal achievement for me. And it brings me back to my days as a gymnast, which I'd relive any day! But, those are also the days that brought on this back pain as an adult. It was worth it. ;)

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Alright here is my workout for today!!

Sorry to leave you guys hanging this week. 

This was mostly an upper body workout. I threw some core work in. I can barely lift my arms right now. That's always a good sign. ;)

Equipment:

* Several Dumbbell Sets

I used 12 and 15 for my biceps and 25 for my shoulders.

* Bench

A. Bicep Blaster/Ab Attack

This doesn't sound too exciting but there aren't TOO many exciting things you can do with your biceps. I'm also not a big user of weights but let's face it...weights are the best way to target your biceps. Which is probably why mine aren't very big. I try to avoid them. :)

Start with your heavier dumbbells. I started with 15 lbs in each hand. You will drop weight as you go along. 

You'll have 3 different bicep exercises and you'll perform them each 4 times for 40 secs. During your 20 seconds of "rest", sit on the bench and do rapid knee ins. This will total 12 minutes of bicep work. You will reach muscle failure, but don't give in...just go down in weight and go ALL 40 secs no matter what it takes

1. Bicep Curls 40 seconds

2. Knee Ins on bench 20 Seconds

 

PLEASE don't forget your PANTS!!!

3. Hammer Curls 40 Seconds

Notice here that your palms are facing IN on the hammer curls. Whereas on regular curls, your palms face forward. For variation, you can rotate your arms/palms out and do side hammer curls. 

4. Knee Ins on bench 20 seconds

5. Bent over Bicep Row 40 seconds

Bend your knees and tip at the hip. keep your shoulder blades back and lift your chest. Palms face up and pull the weights to your midsection. Do NOT round your back. Pull the weights in like your pulling a suitcase up stairs. Loosen your fingers and really use your biceps to pull the weight in.

5. Knee Ins on bench for 20 seconds

(repeat this sequence 4 times)

Move quickly through this. Keep a clock handy. This will be hard but even though you are constantly using your body, you are working different areas, so your biceps will find a rest period. 

HOLY OUCH!!!!! 

Your arms will feel like rubber. 

Give yourself a couple mins of a break. Use this time to stretch your arms out really good. Here are some good stretches to target your biceps

Next...

B. Overhead Presses and Divebombers down a ladder

Find HEAVY dumbbells. I used 25 lbs in each hand. I want them to be heavy enough that it takes great effort to get them up over your head 5 times. This will waste your shoulders and you'll definitely feel the biceps you just worked. The purpose of the weight here is primarily to fire up your muscles for the divebombers because clearly you are not doing that many reps. Reaching muscle failure is good during this exercise. But I want you to take as long as you need to in order to complete ALL of the reps.  

Overhead Dumbbell Presses and Divebombers

1. 5 overhead Presses

2. 5 Divebombers

3. 4 Presses

4. 4 Dbombers

5. 3 presses

6. 3 Dbombers and so on....

until you're down to one of each

If you have any strength left then be my guest and go back up the ladder. 

See video example of a divebomber. It's true what they say....the camera and bad lighting add 10 lbs. Please look at the divebomber. Not me. Haha. Nonetheless, Divebombers are one of the BEST exercises for lengthening and strengthening your shoulders. If you want to find a modification...I'm sure you can find one on You Tube somewhere. 

Finish with the following AB routine to target your obliques

C. Oblique Obliteration (cute huh?)

you'll perform the following 2 oblique exercises. 

Do 20 reps of each 3 times

1. Alternating Side V-crunch

2. Alternating Leg Extensions

See tutorial

Finish with 30 mins of whatever cardio you so desire!!

Let me know how your biceps and shoulders feel the next day if you do this. 

And by the way....You BETTER do this! Guilt trip. 

It took me about 20 mins to type this blog. But it takes about an HOUR for ONE video to upload. ARGH! Otherwise this blog would've been posted earlier today. I had to go run errands, came back and they still weren't done! If anyone has a brilliant way for me to upload video faster....let me know and you'll get a WHOLE lot more video tutorials.