Get Strong AF #74

Get Strong AF #74

Another full body workout done this morning. I started with  my warmup and stretching  (duh) then I went on with deads. First 3 warmup sets, increasing weight each set until I reached my working weight the 4th set, this would he my first set counting.

I’m still not at my old level but progressing each week so that’s a win! I know I shouldn’t compare myself to my old self but that’s kinda what I do anywayzz so there.

Today I tried a new excersice.. new in a way that I have never done this before.. it’s called the cable plank row. I know there are so many different varieties to doing planks but I have never done this combination before.

Start in a plank position with the core tight and glutes squeezed while facing the cable with the pulley at the lowest level. Keep your lower back flat. Reach forward with one arm (weakest arm first), grab the handle, and row it to your ribs while keeping your body rigid. Then repeat the same amount of reps with the other arm.

Instead of just holding a boring plank position you engage way more muscles; the entire core (Lord knows I need a strong core 😅), shoulders, lats and even the glutes.

I will be doing this one more often. Feelin’ it!

Breakdown:

  • Deadlifts 4 sets 6-8 reps 1 min rest
  • Superset 4 sets 30 sec rest
    • Incline dumbbell row
    • Incline dummbell press
  • Superset 3 sets no rest
    • lateral raise
    • Cable plank row
  • Superset 3 sets no rest
    • EZ-bar biceps curl
    • Triceps bench dips
  • Cherry on the top Superset 2 sets no rest
    • Cable glute kickbacks
    • Cable side kicks

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