Thursday BACK!

Killed my back today! Actually, my lower back is super sore and I need to get it limber because holding poses on stage means you "stick your ass out & tits to the sky" (in the words of Tina Peratino) Its hilarious. In the poses, you have to get rid of the lovely line where your glutes & hamstrings meet. This means that unless it is gone when you lean your body down you need to practice sticking your booty out as far as it can go until that line is gonzo. And, this means the lower back has to have some flexibility & endurance in holding the pose! UGH! So...onto the workout...

Plank rows:

15 x 12 x 4...with bent over one arm DB rows 25 x 10 x 4

Lat Pull Downs:

50 x 10 x 3

60 x 8 x 2

T-Bar rows:(slow controlled tempo...really feeling it!)

25 x 10 x 1

35 x 10 x 2

45 x 8 x 2

Bent over BB rows:(underhand grip)

45 x 12 x 2

65 x 10 x 2

Triceps:

Bench dips 12 x 4 superset with close grip chest press 30 x 12 x 4

Cable pull downs 40 x 15 x 5 (super slow & controlled)

Hyperextensions:

20 x 3

NO abs:( Got chatting and blew my time...dummy!