VolcomX311
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Today was my last experience with the White Flood, and I was hoping for a fantastic workout, however, due to whatever reasons, my strength was WAAAAY down. It was just one of those days where nothing was working "as usual." All my lifts felt awkward and unnaturally heavy. It was one of the first times where I didn't consistently pyramid my sets. I admit that sometimes I may pyramid even when I shouldn't, but today's lifts were uncharacteristically conservative and lack luster. With that said, it wasn't all bad, I discovered a new interest and I'll discuss that at the end of this post.
Incline Chest
(as I've brought up many times, I have days where I do a complete chest workout and days where my sole focus are incline movements)
Incline Bench
225lbs x 10 reps
225lbs x 8 reps
225lbs x 8 reps
225lbs x 8 reps
245lbs x 6 reps
245lbs x 5 reps
I didn't stay at 225 with the intention of performing multiple sets at that weight, but at the moment, I genuinely thought it felt too heavy to pyramid and achieve a decent amount of reps the following set. I was sort of going with the flow of my ability to perform.
Incline Hammer Press
230lbs x 10 reps
230lbs x 10 reps
230lbs x 7 reps
250lbs x 8 reps
290lbs x 8 reps
290lbs x 5 reps
Machine, Incline Fly Press
155lbs x 10 reps
170lbs x 10 reps
185lbs x 10 reps
200lbs x 8 reps
15 min cardio - Cardio Row Machine
At all of the gyms I frequent, there are always these two cardio rowing stations that NOBODY ever uses. I can understand why. Upon initial impressions, you sit on the thing, pull the cable for 30-45 secs and think to yourself, "what kind of joke cardio is this?" The key to this cardio row is that you reap what you sow. If you tug on the cable like a beast, then it eventually starts to resist like a beast. If you half@$$$ the pull, then it feels like a half@$$ workout. I decided to give this cardio row a genuine chance and i was pleasantly pleased.
I pulled like a madman, and after about 2min, I began to collect dew on my shoulders, and around 8min, it became a respectable challenge. I only performed 15 min, because currently, my cardio-respiratory fitness is that of a clinically obese, one legged man (far from my days of two-a-day 60 min cardio sessions).
I like how the cardio rows has some translatable benefits. A little fine tuning of the back is a big attraction for me. Furthermore, I was wearing a beater and the cardio row was right in front of a mirror, so with each pull, I was able to see the contraction lines up my arm and into my back & traps, which is a nice motivational point.
I'm a big believer in the stair-climbers and stair-steppers, track work and HIIT but I've killed those workouts to the death, and this row is a nice new, reinvigorating treat to help get my cardio discipline re-established. I would give this exercise a 15-20 min trial, before designating this exercise an official waste of time. I'm looking forward to my next cardio row session, but next time I'll have a more cardio-minded mentality and will hopefully push myself further and slowly re-build my cardio-fitness level.
My strength performance today was disappointingly subpar and left me a bit perplexed, but it happens. However, on a good note, I've found a new cardio hobby.
Incline Chest
(as I've brought up many times, I have days where I do a complete chest workout and days where my sole focus are incline movements)
Incline Bench
225lbs x 10 reps
225lbs x 8 reps
225lbs x 8 reps
225lbs x 8 reps
245lbs x 6 reps
245lbs x 5 reps
I didn't stay at 225 with the intention of performing multiple sets at that weight, but at the moment, I genuinely thought it felt too heavy to pyramid and achieve a decent amount of reps the following set. I was sort of going with the flow of my ability to perform.
Incline Hammer Press
230lbs x 10 reps
230lbs x 10 reps
230lbs x 7 reps
250lbs x 8 reps
290lbs x 8 reps
290lbs x 5 reps
Machine, Incline Fly Press
155lbs x 10 reps
170lbs x 10 reps
185lbs x 10 reps
200lbs x 8 reps
15 min cardio - Cardio Row Machine
At all of the gyms I frequent, there are always these two cardio rowing stations that NOBODY ever uses. I can understand why. Upon initial impressions, you sit on the thing, pull the cable for 30-45 secs and think to yourself, "what kind of joke cardio is this?" The key to this cardio row is that you reap what you sow. If you tug on the cable like a beast, then it eventually starts to resist like a beast. If you half@$$$ the pull, then it feels like a half@$$ workout. I decided to give this cardio row a genuine chance and i was pleasantly pleased.
I pulled like a madman, and after about 2min, I began to collect dew on my shoulders, and around 8min, it became a respectable challenge. I only performed 15 min, because currently, my cardio-respiratory fitness is that of a clinically obese, one legged man (far from my days of two-a-day 60 min cardio sessions).
I like how the cardio rows has some translatable benefits. A little fine tuning of the back is a big attraction for me. Furthermore, I was wearing a beater and the cardio row was right in front of a mirror, so with each pull, I was able to see the contraction lines up my arm and into my back & traps, which is a nice motivational point.
I'm a big believer in the stair-climbers and stair-steppers, track work and HIIT but I've killed those workouts to the death, and this row is a nice new, reinvigorating treat to help get my cardio discipline re-established. I would give this exercise a 15-20 min trial, before designating this exercise an official waste of time. I'm looking forward to my next cardio row session, but next time I'll have a more cardio-minded mentality and will hopefully push myself further and slowly re-build my cardio-fitness level.
My strength performance today was disappointingly subpar and left me a bit perplexed, but it happens. However, on a good note, I've found a new cardio hobby.
