Awesome backs....lets see it

hey..




too big!

perfect PERFECT! GIVE ME YOUR BACK!

WHAT?!? someone called MY back perfect!? :noway: I am so.. i... omg.. I'd like to thank my mom, and my mangers, and most of all, i couldn't do this without my fans..

thank you sweets, you can haz it.

here's my back progress pic! Loving the backs in this thread for motivation! :happy:


Edit to make it not so huge lol

here's my back progress pic! Loving the backs in this thread for motivation! :happy:

Umm you are the motivation. Amazing work lady.

:noway:

Wow. Just wow.

So this is obviously a result of lifting. But what KIND of lifting....... where does a runner with no experience with weights over 5lbs start?

Sorry... I'm a new kid. See above ^

1. Get familiar with your own body weight.
2. Google NerdFitness - Strength training 101 - it's two parts written by my heavy lifting hero Staci

or just go here:

http://www.nerdfitness.com/blog/2013/02/28/strength-training-101/

This is the simple explanation to help you understand the whys and hows of what you'll be doing. It's a short, fun, engaging read.

Then go here if you want someone to point out each part of the weight room and what you'd use it for and what it will do for you and what it's called so you dont feel silly:

http://www.nerdfitness.com/blog/2013/03/05/101-equipment/

3. Then you get a notebook, or join fitocracy, or get a favorite gym notes tracking app and adopt it to pieces. Love it, write all over it, make it obviously your own and be determined to fill the whole thing with your building history of progress.

4. Go and start. If you dont want an audience, try going on a weekday the minute the gym opens early.

5. Take pictures of yourself not just for form, but so you can see yourself achieving what was impossible for your body last week and you will get a swell of pride every time you look at it.* optional

6. Take the time to see which stuff you like doing together and through trial and error and success, put together four workouts around Bench Press (Chest press), OverHead Press (Standing barbell Shoulder Press), Squats and Deadlifts. Each of the four workouts can be under and hour. Include a LEGITIMATE warm up - because you dont want to jump into lifting these weights with dry cold brittle unlubricated joints. (Here is a great warm-up http://www.nerdfitness.com/blog/2012/01/09/warm-up/) and a cool down and use the foam roller on your legs (top bottom inside and out) at least once a week. You'll find yourself enjoying putting together workouts like switching around puzzle pieces.

Start with the bare barbell or a curling bar if you have to. Dont feel bad. This barbell is going to be your best friend. Youre going to be doing a LOT together. Get to know each other well. get comfortable. Learn what grips feel good. Familiarize yourself with the weight.

Add a little each week. After 3 steady weeks, have a light week and work on form and endurance. Start the next four week cycle.

7. CELEBRATE EVERYTHING

8. Watch yourself become so focused on the movement and the weights that all of a sudden, you notice, after watching your form for a minute... that holy wow LOOK AT MY BODY CHANGING!!!!

Always knew I had a thing for big shoulders but I think I'm a back addict now :blushing:

This thread is as much a display of hips as backs, and I'm OK with that.

So this is obviously a result of lifting. But what KIND of lifting....... where does a runner with no experience with weights over 5lbs start?

Sorry... I'm a new kid. See above ^

1. Get familiar with your own body weight.
2. Google NerdFitness - Strength training 101 - it's two parts written by my heavy lifting hero Staci

or just go here:

http://www.nerdfitness.com/blog/2013/02/28/strength-training-101/

This is the simple explanation to help you understand the whys and hows of what you'll be doing. It's a short, fun, engaging read.

Then go here if you want someone to point out each part of the weight room and what you'd use it for and what it will do for you and what it's called so you dont feel silly:

http://www.nerdfitness.com/blog/2013/03/05/101-equipment/

3. Then you get a notebook, or join fitocracy, or get a favorite gym notes tracking app and adopt it to pieces. Love it, write all over it, make it obviously your own and be determined to fill the whole thing with your building history of progress.

4. Go and start. If you dont want an audience, try going on a weekday the minute the gym opens early.

5. Take pictures of yourself not just for form, but so you can see yourself achieving what was impossible for your body last week and you will get a swell of pride every time you look at it.* optional

6. Take the time to see which stuff you like doing together and through trial and error and success, put together four workouts around Bench Press (Chest press), OverHead Press (Standing barbell Shoulder Press), Squats and Deadlifts. Each of the four workouts can be under and hour. Include a LEGITIMATE warm up - because you dont want to jump into lifting these weights with dry cold brittle unlubricated joints. (Here is a great warm-up http://www.nerdfitness.com/blog/2012/01/09/warm-up/) and a cool down and use the foam roller on your legs (top bottom inside and out) at least once a week. You'll find yourself enjoying putting together workouts like switching around puzzle pieces.

Start with the bare barbell or a curling bar if you have to. Dont feel bad. This barbell is going to be your best friend. Youre going to be doing a LOT together. Get to know each other well. get comfortable. Learn what grips feel good. Familiarize yourself with the weight.

Add a little each week. After 3 steady weeks, have a light week and work on form and endurance. Start the next four week cycle.

7. CELEBRATE EVERYTHING

8. Watch yourself become so focused on the movement and the weights that all of a sudden, you notice, after watching your form for a minute... that holy wow LOOK AT MY BODY CHANGING!!!!

thank you SO MUCH for writing this all down.

also, to everyone on here.. DAMN. you guys and gals got some sexy backs.

I'll be able to get in here some day. Nice work folks.

Holy lat spread!

Great job ladies and gents. Love the pic everyone of you look awesome.

Lordy, lordy, its some fine men up in here....always loved broad shoulders but the back is where its at, lol.

Oh, and the ladies, look good too, all the hard work everybody obviously is doing is paying off!!!!!

Almost midway to my goal will post pics then!!! I do love my back, usually arms and back is where I lose weight first, so its looking pretty good!

Inspired me to take some pictures for the first time in a while:

Still a work in progress....

Wow, Joe. I don't think I'd ever seen a "before" for you. Nice work.

Joe, love your b4 & after pics thx for posting them. Can really appreciate where you've come from in your journey seeing the visuals. Fantastic job


Agreed, you're looking amazing for a "work in progress"

This thread is as much a display of hips as backs, and I'm OK with that.

Amen