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Special note for @srossca: See the attached image. There's an iso-lateral front lat pulldown as well, that's much closer to what an actual overhead row would look like, but I prefer the high row, as it recruits more muscles simultaneously. As I'm training more for overall strength than anything else, I figured this machine with much heavier weights was more efficient for my goals than the other with lighter weights. Today's workout: Iso-Lateral Chest Press (Hammer Strength brand machine) at 180 pounds for five reps (warm-up), followed by a 90-second rest. Iso-Lateral Chest Press (Hammer Strength brand machine) at 210 pounds: three reps, 90-second rest, then three more sets of two reps with 90-second rests in between. Iso-Lateral High Row (Hammer Strength brand machine) at 325 pounds: two reps, 90-second rest, three reps, 90-second rest, three reps, 90-second rest, two reps, 90-second rest, then finished with four reps. Water break & about 5 minutes rest! Went out to the truck to drink a shake and get my gloves for the farmer carry. Last week, I toted two 90-pound dumbbells around the gym, and it blistered my hands. Gloves this week -- and 100-pound dumbbells. 25 steps, 90-second rest, 40 steps, 90-second rest, 30 steps, done! Progress since Friday: Chest Press + 5 pounds, High Row + 25 pounds, Farmer Carry + 20 pounds, Total Body Weight - 5 pounds! Getting stronger and bigger in the arms, chest, shoulders, and back, but my overall weight is still dropping. Bet I could squeeze into those 38s now :D After supper, I'll be at nearly 2500 calories and 200 grams of protein. Tomorrow is running day though, so I'll run a tad leaner then eat right after. Probably just the shakes until run time.
Diet Calendar Entries for 11 February 2019:
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2495 kcal
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Fat: 161.11g | Prot: 200.46g | Carb: 57.95g.
Breakfast: Unsalted Butter Stick, Kraft 3 Cheese Mexicana Shredded Cheese, Flavorite Sliced Button Mushrooms, Eggland's Best Extra Large Grade A Eggs, Odom's Tennessee Pride Mild Sausage Patties. Lunch: Slim-Fast Advanced Nutrition Mocha Cappuccino, Slim-Fast Advanced Nutrition Creamy Chocolate. Dinner: No Bean Keto Instant Pot Chili. Snacks/Other: Walnuts, Pecan Nuts, Equate Creatine Hydrochloride 750Mg, Whole Milk, Optimum Nutrition Gold Standard 100% Whey - Vanilla Ice Cream. more...
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5254 kcal
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Activities & Exercise:
Driving - 1 hour, Desk Work - 3 hours, Weight Training (Bodybuilding) - 2 hours, Resting - 11 hours, Sleeping - 7 hours. more...
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 Comments
Thx for the details. I saw a recent YouTube on Lat Pull Downs to help with the Chest Bench Press, same type of machine, but turned the opposite direction.
11 Feb 19 by member: srossca
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Really? That's interesting. My trainer and I were talking the other day about how these workouts recruit many of the same muscles, resulting in some few of them really taking a beating in a two-hour gym session. Given that, I suppose it makes sense that would help with the chest/bench press. When you say turned the opposite direction, you mean basically the same thing, but with the bar gripped palms facing in toward your face, not outward, right? That's the difference bettween a pull up and a chin up. The chin up (or pulldown with the hands facing back toward you) works the chest and biceps more, whereas it's supposed to work your shoulders, back, and forearms more the other way. Both use, to some degree, all of those muscles, of course -- just each method uses the same groups more or less than others.
Or so my trainer told me -- I don't know a whole lot about it other than what he says and the results I've seen / soreness I've felt when trying to do lifts with different grips.
Oh, that reminds me. I can now do about half a pullup without assistance lol. That might not sound like much -- but I weigh 280 pounds! I did a chin up today, but barely.
Hey, would you mind dropping that YouTube link here? I'd like to have a look at the vid.
11 Feb 19 by member: Vocatus
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Wait, I think I misread your comment. Do you mean the person in the vid was using a different machine that looked like this one but turned backward?
Was it a big thing you stood inside and pushed the handles out and up?
I forget what that's called, but there's one in the gym I go to too.
11 Feb 19 by member: Vocatus
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It’s the Cable Machine & you’re facing the weight.
11 Feb 19 by member: srossca
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Athlean-X MONSTER Bench Press-he is interviewing the Top Bench Press champion.
Hope this helps.
11 Feb 19 by member: srossca
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Yeah, thanks. I'll check it out.
11 Feb 19 by member: Vocatus
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