I have enjoyed the challenge of this new workout DVD’s that I began right after Christmas. The back sequence is challenging, though I still cannot do un-assisted pull-ups (or a decent pull up with a chair for that matter), but I do the best that I can.
You can do a seated row with a tube over the underside of your gym shoes while seated on the floor. If you have a toggle on your tubes, you can secure it over the top of a door, and do overhead pull downs.
There are a lot of different back exercises that can help define and strengthen your back. Check out workout magazines, books, the internet or you can go to a gym or find help at a YMCA or church affiliated gym for advice.
Sunday 03/20/11-Exercise Diary:
Legs/back DVD- 55 minutes(that time includes stretching 5 minutes before and 5 minutes after)
Sunday 03/20/11- Eating Diary:
Day A
7 am- 4 egg whites (67 cal)
2 oz.steel cut oatmeal,+ cinnamon ( dry weight) (241 cal)
11 am- protein shake (160 cal)
2 p.m.- 5 oz Monk fish- "poor mans lobster" (150 cal)
8 oz mixed greens ( spinach, brocolli, brocolli slaw, pea pods,tomato, asparagus) (88 cal)
3 oz quinoa ( 150 cal)
1/2 tsp Uda oil- Find in refridgerator at health food stores (65 cal)
6 p.m.- 3 oz turkey breast, roasted, no skin/salt, spices (150 cal)
3 oz sweet potatoes (oven roasted in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) asparagus, brocolli, green beans, brocolli slaw (88 cal)
8 p.m.-6 oz. shrimp (pan seared) (145 cal)
3 oz beans, lima beans (frozen then thawed) (144 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
TOTAL CALORIES: 1731
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