Today I got to workout with my friend, Rita Ross. We havent’ worked out together in a couple of years. Rita is a WNBF Pro figure competitor and has been a runner-up in WNBF Pro Figure competition. She has taken about a year and a half off of training to concentrate on school, business, and taking care of her two boys. She’s now working her way back into shape. I’ve posted a pic that I took of her during a photo shoot she did with Lisa Brewer when we were in NYC for the WNBF World Championships.

Since I usually start my back workout with some hard partial deadlifting, I didn’t feel fatigued after doing the rest of my regular movements, particularly since we had to do alot of supported machine work. So, since we were having fun working out together, we just kept going and added some extra stuff. I’ve never worked out with anyone who is so happy to be in the gym and working out as Rita. She absolutely loves it and is really great fun to train with!

Lat Pulldowns 4 sets 10-12 reps

Cybex Machine lever rows 4 sets 12-15 reps

Free motion high pulley rows 4 sets 10-12 reps

Partial Deadlifts ( I did these super-duper light, holding a 25lb plate….hard to do standing on one leg) 4 sets 15 reps

Hammer strength Low row 4 sets 10-12 reps.