Just Another Back Day…
The Routine
“Beeeeeeep, beeeeeeep, beeeeeeep!!” I opened my eyes, a little confused. You see, I was driving down the highway, minding my own business when a car started to drift into my lane. So, I laid on the horn to let them know I was there. As I went to lay on the horn again, everything went to black. I blinked a few time to adjust my vision. It was at this point that I realized I was in my bed. I was dreaming and my alarm clock just went off. I pulled my arm out from under covers to look at my wristwatch. 5:45 a.m. The routine starts…
Hey folks! What does your morning routine look like? Are there things that you absolutely must do for your day to run smoothly? Or maybe you have a set routine that if you miss doing it (perhaps having that cup of Joe), you cannot function? Here is how my morning usually starts:
Wake up
Say my morning affirmations
Post my Inspirational Quotes on Facebook and Instagram
Get out of bed
Weigh myself
Drink 18oz of water
Wash my face, brush my teeth
Get dressed for the gym
Head downstairs
Pretty basic. A routine I can most likely do regardless of where I am.
Gym Journey
When I first started to strength train, I would do circuit training, primarily using the machines. I would head to the gym, do a five-minute warm-up on the elliptical, and then do all the weight machines on the floor. No doubt, this was a sure way to ensure that I exercised all my muscles groups. Yes, it was intimidating at first. I had to look at the pictures, read the instructions, and try to figure out how to use the machines. But once I understood how I should be sitting, where to put my feet, etc., etc. it got easier. Oh, and the time I spent in the gym decreased not only because I no longer had to read the picture tutorials, but also, I did not have to compete with the other gym-goers for time on the machines.
Then, my focus changed. I wanted to be able to lift more (heavy, that is) as well as attain greater muscle definition. Enter free weights. With free weights, I was no longer limited to the range of motion that the weight machines imposed. I could incorporate compound exercises (using more than one muscle group) like dumbbell squats and dumbbell deadlifts into my routines. Incorporating these types of exercises into my routine was important because they helped to strengthen my stabilizer muscles as well as helped to improve my coordination.
Supplementation
When I first started going to the gym, I did not take any supplementation, mainly because I did not know they existed. And even if I did, I certainly did not understand the benefits they offered. Fast forward eight years.. As an intermediate weightlifter, I started to incorporate the use of supplements into my work out routine to improve my strength, energy, muscle growth and recovery. Here are the supplements that have become part of my workout routine.
Pre-Workout: Pre-workout supplements are meant to give you energy when you work out, help you recover, and ease the fatigue of an intense workout. The main ingredient in pre-workout supplements is caffeine and they often come in a pill or powder form. Other ingredients include Beta-alanine, which is meant to help you do high-intensity exercises. Creatine, when combined with exercise, helps you gain strength. It works to replenish your ATP stores, which gives your muscles energy to contract. Creatine can also help you increase your levels of lean body mass. (WebMd/Fitness, 2021) The pre-workout I use is Naked Energy and I use the unflavored product, adding a little Mio for flavor. I chose the unflavored powder in case I wanted to mix it in with a protein shake. If you want a flavored pre-workout, they do have a Fruit Punch flavor. Now this pre-workout has caffeine, so it does give you that tingle after about 10-15 minutes; just enough pump to get you through your workout. If you don’t like caffeine in your pre-workout supplement, Jacked Factory offers a stim-free pre-workout powder called Pump Surge (pictured above). Works just as good, and without the tingle!
Branched Chain Amino Acids (BCAAs): BCAAs are essential nutrients including leucine, isoleucine, and valine. BCAAs have been shown to promote muscle growth as well as reduce damage to your muscles after an intense workout. BCAAs stimulate the building of protein in muscle and possibly reduce muscle breakdown. (WebMd/Vitamins, 2022) I absolutely love XTEND Sport Blue Raspberry Ice. I mix it in an 18oz shaker bottle and sip it throughout my workout.
Post Workout: Post workout supplements aid in muscle recovery and muscle building. I take this immediately after my workout. So, I do pack an 18 oz shaker bottle with this supplement and store it in my gym bag. I just started using Jacked Factory Mixed Berry Post Workout powder. So, the jury is still out on this one. However, I can comment on the flavor. It does have a little tart after taste, but nothing horrible.
Protein Powder: Protein is an essential macronutrient that helps build muscle, repairs tissue, and makes enzymes and hormones. Protein powder has always been a staple supplement for me. Just recently, I started experiencing some stomach issues with whey protein. So, I decided to try Naked Energy Chocolate Pea Protein. It is vegan and vegetarian friendly, made with only three ingredients - Yellow Pea Protein, Raw Cacao and Organic Coconut Sugar. I do have to say that the flavors (it comes in vanilla too) can sometimes be chalky. So, I just add some Mio to change the flavor. The inconvenience of adding a squirt of Mio is nothing compared to the digestive problems I experience with some whey proteins. If you are looking for an organic and clean protein, check out Orgain's Vanilla Bean protein. It mixes well, tastes great, and they have three other flavors to choose from.
The Workout
Now that we covered what you can do to enhance your workouts, here is a back / cardio workout you can do at the gym. This workout comprises eight exercises, of which one is a super-set, two exercises done one right after the other before taking a rest. We will do each exercise three times, ten reps each, and a 45 second rest between each set before moving on to the next exercise. Where weights are used, pick a weight that is not too heavy as you want to be able to complete ten reps in good form. If you struggle with the last two reps, drop the weight, wait a few seconds, then finish the remaining reps.
Pullups are a great for your Lats!
Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps, Rest 45 seconds between each set
Tip: If you do not have an assisted pullup machine, you can use the Smith Machine bar, and adjust the bar at height that works for you. Also, the cable machine can sub for the assisted pullup. Loop a band over the top of the bar, place your foot in the loop, and use that to assist in the pullup.
The Bentover Barbell Row and Seated Cable Row are for your mid back. Perform these as a Superset, meaning do exercise 2A followed by 2B then rest.
Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps, Rest 45 seconds between each set
Tip: When doing the seated cable row, be sure to to keep your body stationary. The motion to pull the cable should start in your back and not in your arms. Pull the cable to just below your chest, squeeze your lats, and hold for a two second count. Resist the urge to lean forward as you bring the cable to its starting position.
The Wide-Grip Pulldown is a great exercise that works your shoulders and lats.
Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps, Rest 45 seconds between each set
Tip: Keep your torso stationary and pull the bar to just even with your chin. Squeeze the lats and hold for a two seconds count. Resist the urge to lean back.
5. Next up is the One-Arm Dumbbell Row. This exercise focuses on your back, shoulders, and triceps.
Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps, Rest 45 seconds between each set
Tip: Keep you knees soft and your core tight. Lower the dumbbell to the floor until you have full extension. As you raise the dumbbell, keep your elbow to your side, drive your elbow to the ceiling, and end with the weight inline with your chest. Squeeze your shoulder blade and hold for a two second count.
6. The Hammer Strength Lat Pull, as its name implies, works your Lats.
Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps, Rest 45 seconds between each set
Tip: If your gym does not have a Lat Pulldown machine that allows you to do hammer strength lat pulldowns like my gym, you can substitute it for rows on the TRX or inverted rows on the Smith Machine.
7. Back Extensions work your lower back.
Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps, Rest 45 seconds between each set
Tip: If your gym does not have equipment to do back extensions, you can use the Smith Machine. I place the bar at hip level then place a barbell pad in the middle of the bar for comfort. If you have a strong back and want to challenge yourself, you can add a plate or barbell to the exercise. For the plate, hug it as you do the extension. For the barbell, place it on the floor in front of you, bend at the waist, and pick up the barbell, hands - shoulder width apart. As you come up, be sure to keep your shoulders back. Make sure you do not hyperextend your back, just bring it to neutral position.
8. Finish up your workout with a quick cardio workout on the Elliptical Trainer. 5 minutes is sufficient, but if you are ambitious, go for 10!!
You can complete this workout in under an hour. Don’t be afraid to substitute an exercise that may seem too intermediate for you to one that is more aligned to your fitness level by doing a Google search for “alternative exercise for…”.
If you have any health issues, be sure to get clearance from your doctor.
Otherwise, here’s to just another back day!
