Today started off interesting when I arrived at the gym. I brought my 8yr old daughter with me, so I can put her in daycare while I train…BUT the daycare seemed to be at max capacity, so they asked me to get on a waiting list. Mind you, I arrived at the gym when the daycare was only opened for another hour and a half…so waiting around was NOT an option. So…I took my little girl in with me into the battle grounds. This had me problem solve a new workout on the very spot, and being a competitive bodybuilder, we have these moments very often in many different circumstances (food, training, prep, etc.)<\/p>\n
I turned on her Nintendo 3DS, had her stay very close to me, and plan a new attack on my Back…and it was quite successful. Here’s how it went:<\/p>\n
\u2022 Seated V-bar close-grip Cable Rows 6×8-15
\n\u2022 Seated Wide-Grip Lat Pulldowns 5×8-15
\n\u2022 Standing Upright Cable Rows 5×10
\n\u2014supersetted with Seated V-bar Lat Pulldowns 5×8-10
\n\u2022 Straight Arm Pullovers 5×10-12
\n\u2014supersetted with Straight-bar Tricep Pushdowns 5×10
\n\u2022 Bentover Wide Handle-bar Cable Rows 3×10
\n\u2022 Bentover Reverse-grip Straight-bar Cable Rows 4×10-12
\n\u2022 Standing Y-bar Tricep Pushdowns 4×10
\n\u2022 Standing Behind the neck Bentover Tricep Extensions 4×10
\n\u2022 Standing Cable “Ball-Handle” 1-Arm Tricep Extensions 4×10 each arm<\/p>\n
Notes:
\n\u201430-45 sec rest periods inbetween sets MAX. Goal is to kill the muscle group and get out of the gym as fast as possible; don’t want my little girl sitting there for too long.
\n\u2014Stretch after each set
\n\u2014go as heavy as you can, while maintaining form and contraction
\n\u2014block out your surroundings. Focus and get your work done!<\/p>\n
<\/p>\n