20240220 Day 681 Part-2 - Post Conditioning Back, Abs

20240220 Day 681 Part-2
-
Post Conditioning Back, Abs
-
Following the bike, I did my daily self-care beginning with 45 degree back extensions in the Hammer Strength rig as a 5x20 for a quick 100.
-
Following the extensions, I did Toes to Bar in a regular amount of 10x10 for another batch of 100.
-
Resolved if not enthusiastic to get in a good pulling day I again hit the Hammer Strength ISO-Row. This is the 3rd or 4th session doing sets of 10+ with 4x Plates and it’s rapidly becoming less and less fatiguing to accomplish.
-
I like to do a “double progression” where I stay at a certain load and set/rep scheme until it becomes a non-fatiguing 3-5 RIR or “Reps in Reserve.” When I can perfectly control something that used to be a heavy, fast, 5-7 reps at 0-1 RIR and it’s now 10 controlled reps at 3-5 RIR, I “own it” and it’s time to move up.
-
After the rows as my main pull, I moved on to my staple vertical pull, the wide grip pull-down. Since I felt less fatigued than on previous iterations, I upped the load to the 160pin on this Lifefitness brand stack. The beauty of raw iron is that (for the most part) weight is weight. On cable stacks, tracking for standardization is important so, like the resistance profile on different bike models, you can accurately compare, “apples to oranges.” This is especially important if you travel from gym to gym in multiple states like I have to.
-
As much as I want to add another exercise, what I’m going to do this week to accommodate work/life demands is stop here, then do a second, lighter pulling session before I travel this weekend and hit some different angles.
-
At the last, it’s time for my 7x scoop Whey isolate with a single serving Gatorade packet. Quick digesting protein and carbs to pull the anti-catabolic and anabolic levers concurrently.
-
Stay in the fight🇺🇸🇰🇪
-
If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😁
-
link in my bio👇🏿👇🏿👇🏿
-
#education #science #vegetables #work #travel #training #selflove #food #arizona #hawaii #workout #abs #texas #life #family #gym #strength #nutrition #warhammer #40k #pull #body #mindset #mealprep #gains #back #muscle #health #foodie