Satuday Back workout

Hello Happy Saturday!!!

Well we (DH and I with 4 kids in tow) hit the gym this morning and had a suprisingly good workout. You see my DH has a bit of a sore rib--so the idea of doing a back workout, was questionable--BUT it went GREAT!

Warm up 8 min r-bike
Cybex pull down
130x15
150x10
170x10
170x8

Pull ups assisted- focused on negatives and lifting my chest (proud rooster, lol)
30x10
20x10 faster
30x10 slower immediatly followed by
60x5 wide overhand grip--SLOW negatives--OUCH!!

Then
Hammer rows*
70x10x2 each arm
90x10

*T-bar rows between them
45x20-30x2 various grips

Isolateral Hammer front military
35x10
45x8
45x6

Isolateral Hammer behind the head military
45x10
35x10

Shrugs
90x20*
180x20x2

*Rows in between full extension
70x15

Hammer bicep curls
45x10+6short motion

Seated roatary calf between curls
190x10x2
210x10
250x10

One set hanging sit ups

That was it...
Now the goal for this afternoon is to get in some sort of cardio- maybe jumping and some drills--we'll see and some more abs!!

Love ya,
Michelle