Day 3 Exercise

Day 3: Rowing and Back

Cardio: Rowing Machine (Erg)
The erg is the worst machine in the world, but delivers the best results in the world.  I’m pretty sure it was created in ancient times as a torture device for prisoners, but then the prisoners got so strong from rowing all day that they overtook the kingdom.  I will be using this machine a lot, even though I hate it with a passion, because it is really good for your body.

I did a 20 minute steady state row.

Rowing is really hard and really rewarding IF and ONLY IF you do the exercise properly. Here is a video by some weird Russian guy teaching you how to row properly.  Its kind of long, but its well worth watching to learn the right way to do this exercise.

Weightlifting: Back
Lat Pull Downs: 4 sets with reps descending – 12, 10, 8 and 6 reps
One Arm Dumbbell Rows: 4 sets reps descending – 12, 10, 8 and 6 reps
Wide Grip Seated Rows: 4 sets reps descending – 12, 10, 8 and 6 reps
Reverse Flies: 3 sets of 10 reps
Roman Chair Back Extensions: 3 sets of 15

I’m taking a break from isolated ab exercises today.

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