#seated rows

[theinashow]

54 kg (120 lbs) each arm

Aimed for 6 with both arms, but barely got 4.5 and threw 2 single arm reps in

Please excuse the crunchy WhatsApp camera quality, but I wanted my buddy to record to see how well I work my back

[squatsandcakepops]

Made it to my workout despite not wanting to be seen in public. The first song that came on for my warmup was Glory by The Scene and let me tell you... that song gives me life. All of you beautiful people's kind words helped a ton. It means more than words can say to have such an amazing support group here. Walking, jogging, incline, walking warmup total of 10min Bench press: 10x115 then 8x135 followed by 8x115 6x115 5x115 4x115 3x115 ... I felt very weak for this one which is why I resorted to pyramiding it Ab set and butt set Pull Ups Parallel (Assisted): 4 sets of 5 Pull Ups Wide Grip (Assisted): 4 sets of 5 Ab set Tricep Push Down: 10x40 2x10x50 10x60 Ab set Seated Rows: 2x10x60 10x70 Rope Pulls Ended with sauna time as usual So... feeling more powerful in myself. I still don't really dig how I look right now, but I feel strong... so... progress? Love you guys. You are all amazing and I'm proud of you.

[freeonlineworkouts]

What Muscles Do Seated Rows Work? - Atlanta Sports Nutrition

What Muscles Do Seated Rows Work? The seated row targets the muscles in your upper back and also the latissimus dorsi — a muscle on the outer side of the chest wall.

Seated Rows

[freeonlineworkouts]

What Muscles Do Seated Rows Work? #workout #beginners #youtubeshorts

What Muscles Do Seated Rows Work? #workout #fitness #youtubeshort Specifically, the seated row targets the muscles in your upper back and also the latissimus...

Seated Rows

[htgfaaf]

[tjkl895]

(https://www.youtube.com/watch?v=7YVBUzUZxKc)

[tributesintraining]

July 2016 Challenge -- Calendar

Rolling Planks (sample or sample) for the core and waist, plus we liked the twists from June!

Seated Rows (sample or sample) for arms!

Mountain Climbers (sample) for core, shoulders, triceps, and legs!

Also, this blog turned two years old this week! Celebrate with us in doing sit-ups!

[freedomlog]

Day 8 Gym

Did a 10 minutes cardio workout on the elliptical, which I'm pretty proud of. I upped the resistance once while I did a one minutes sprint, to help me keep my balance, but otherwise I kept it at 15. Did 3 one minutes 'sprints' (not 100%, morely like 75% of my max).

Skipped the ab workout like I said I was going to. I tried their overhead press machine but didn't like the way it forced my arms to move so I won't use that one again. I did 3 sets of 8 pull-ups and noticed some pain in my elbow so I think I'll try using the neutral grip handles next time. It's probably just a case of really weak stabilizer muscles, so hopefully once I'm actually strong enough to do unassisted neutral grip pull-ups, the rest will follow and I'll be able to do wide-grip ones too. We'll see. Did the same number of tricep dips. For pull-ups I put the assist at 13 (which I think is around 70 lbs) and for dips I put it at 12 (which I think is 64 lbs). I'll double check those numbers next time.

Next I did 3 sets of 8 seated rows at 4 (no idea how much weigh that is, there wasn't a chart on this machine), 3 sets of 8 overhead presses with 15lb dumbbells, and I finished the whole routine with a 5 minute cool-down on the elliptical. All in all it was a good workout and I felt great afterward. This all happened yesterday so I can happily report that my muscles feel great today and I doubt I'm going to have any soreness at all, so I might push myself a bit harder next time.

I'm a little bummed that I haven't been working out every day, but I think starting with 3-4 times a week is more realistic for me, especially in the winter when it's so hard to motivate myself to pile on all those layers just to go out the door. I'm proud of the changes I'm making and I can't wait to see all these numbers rise (or fall, in the case of the assisted pull-ups).