That's right its Fitness Diary number 6! As the title states! I definitely went to the gym way more than 6 times but im mostly writing about the good gym days and sometimes I write about the bad ones!
Exercise 1
Rack Pulls
Like I say in my other diary posts I LOVE rack pulls! Rack pulls are a great way to build your lower back muscle To do a rack pull all you need to do is set up a barbell with weight on it in a squat rack and have the bar starting at your knees and bring the bar up as you push your hips back standing up!
My Performance
135lbs x 8 Reps
225lbs x 8 Reps
315lbs x 8 Reps
405lbs x 7 Reps
After doing my 405lbs I felt like a animal in the gym I think it was because of all the noise of the other weights would make on the squat rack after I would put the bar back in starting position to start the next rep.
Exercise 2
Pull Down (Machine)
Load up your machine with the weight you want and pull down while squeezing your back. If you find it confusing to use there should always be a label on the machine showing how you do the exercise and showing the targeted muscle group!
My Performance
90lbs x 8 Reps
140lbs x 8 Reps
180lbs x 8 Reps
90lbs x 8 Reps
I remember starting out my girlfriend could only do 20lbs , and when we did it today she done 90bs for 5 reps I was pretty proud of her when she done that! She can do 70lbs x 8 Reps comfortable now !
Exercise 3
Seated Rows
seated rows are really easy to do. Sit on the machine and pull the weight back to your chest! Make sure to squeeze!
My Performance
90lbs x 8 Reps
140lbs x 8 Reps
180 x 5 Reps
Exercise 4
Cardio: Treadmill
I only done 10 minutes of walking on the treadmill. I went on a incline of 15 and a speed of 3.5 for 9 minutes and then my girlfriend went faster so I had to go faster obviously! I did 1 minute of incline 15 and a speed of 8.