Day 339: Can a lazy 48 + 1 year old get back in shape?

Day 339
219.9 lb / 99.7 kg body weight
156 bpm peak recorded heart rate
11,205 pound feet of energy
seated #cablerow (more correct form for upper back) (1.5 ft range of vertical motion)
Set 1: 10 x (50 lb / 22.7 kg)
Set 2: 6 x (90 lb / 40.8 kg)
Set 3: 3 x (140 lb / 63.5 kg)
Set 4: 1 x (160 lb / 72.6 kg)
Set 5: 2 x (180 lb / 81.6 kg)
Set 6: 2 x (200 lb / 90.7 kg)
Set 7: 3 x (190 lb / 86.2 kg)
Set 8: 4 x (180 lb / 81.6 kg)
Set 9: 6 x (160 lb / 72.6 kg)
Set 10: 10 x (140 lb / 63.5 kg)
Set 11: 16 x (90 lb / 40.8 kg)
#lazy48 #weightlifting #fitness #homegym #cablemachine #pitbull

[@Hossak]

This is one exercise that I have started doing thanks to you. I have the advantage of the commercial gym so the setup is all nice with a bench, foot rests etc - very cozy. I bet your arms are feeling all pumped up after that and mine were too which is great but this is for your back/lats. What I am doing now is to sit way farther back and let the bar pull me all the way forward - ie I am actually bent over (the weight is quite light at this stage). I then very very carefully pull it all the way back into the position you are starting in and then go back a bit. That way I know that my lats/back has been activated to pull the weight until I am sitting upright and then it is just a small continuation. kzbin.info_7QNdBYkgLI Here you will (eventually) see what Arnold did. Since I have started doing these - I can now lock my lower back into place for my squats and now things are really moving smooth. Again - proceed with caution - start slow/light and then assess how your shoulder is holding up - no injuries or tweaks. Great work - do what you think is best and feel free to ignore my suggestion but that is what I have found.

[@Hossak]

To further explain - each rep is getting pulled forward - then slowly getting upright (your position here) - then letting the weight pull me all the way forward again and so on - being extremely careful the whole time - no injuries!

[@Hossak]

Really really really concentrate on your lats doing the work - that is why getting it to pull you over works so well - you are isolating your lats, they are the only thing that is going to get you out of that - not your arms.

[@Schismarch]

Nice, sounds like a good technique, and might be a nice middle ground between the way I used to do rows (almost all low back) and this form I’ve been trying. Crazy thing is I haven’t done these rows in a long time and I’m way stronger at them now. I think it’s the pull-ups. And maybe the fact that I’ve been carrying my 60 pound pit around every day while he recovers from spinal surgery. I love the synergistic effect of doing lots of different exercises.

[@Hossak]

@@Schismarch Awesome! Great news - keep getting stronger and more effective in your every day life is what it is all about :)

[@Schismarch]

Yeah!