Tag: Pendlay Row

Triple B

Yesterday we started gutting the small main floor bathroom and this morning we were back at it, getting up the old tile floor, mortar, and subfloor. After cleaning that up it was time for a workout around 2pm I think.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Rotations
  • 10 Cat Camels

Back, Biceps, and Box Step-ups

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14″)
  • Partner B:
    • 5 Underhand Pulldown (82/115#)
    • 20 alt Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

My back was pretty lit up from the floor work so I used the same box at B.

3 Sets

  • Partner A: Backwards Step-ups (14″)
  • Partner B:
    • 12 Lat Pulldown (60/104#)
    • 12 Pendlay Row (45#)
    • 12 Waiter Curls (10/15# DBs)

3 Sets

  • Partner A: Side Step Over (14″)
  • Partner B:
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

It took us 31:45 today. I went 28-30-34, 30-32-34, and 32-34-36 on the box. Then it was time to clean more stuff up and we removed all of the wallpaper in the bathroom

Steppin’ Three Ways

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14/18″)
  • Partner B:
    • 4/5 Strict Pull-ups
    • 20 alt Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

3 Sets

  • Partner A: Backwards Step-ups (14/18″)
  • Partner B: 
    • 12 Lat Pulldown (60/104#)
    • 12 Pendlay Row (55/75#)
    • 12 Waiter Curls (10/15# DBs)

3 Sets

  • Partner A: Side Step Over (14/18″)
  • Partner B: 
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

That was a lot of step-ups, so 18 inches was plenty high enough! I went 26-28-32, 30-32-34, and 34-32-30 if I’m remembering right. We finished in 28:47.

Packed Day

Spent the morning reinstalling a toilet using all of the parts.

Conditioning

4 Rounds

  • 400m Run
  • Partner A:
    • 10/10 Half-kneeling Landmine Shoulder Press (45/35#)
    • 10 Landmine Around the World (45/35#)
    • 10/10 Landmine Reverse Lunges (45/35#)
  • Partner B:
    • 10/10 Single Leg RDL (45#) / Slider Hamstring Curls
    • 10 Pendlay Row (supinated, 65/45#)
    • 10/10 Box Step-downs (14/11″)
  • Swap A/B

We ran together and Brandi did part A first while I did part B, then we swapped parts to complete a round. Took us 29:52 to get done

Midline / Mobility

3 Sets

  • 10/10 Banded Reach & Press (red CS band)
  • 10/10 Hands & Knees Upper Back Rotation
  • 30/30s Side Plank
  • 10/10 Banded Wood Choppers (red CS band)

Then I mowed the lawn and going to play 9 holes this afternoon (not sure if walking or riding). Heading to Cancun in the morning for a work trip, but will try to get in some fitness during the week.

Angry Hip-po

I walked 18 on Thursday and my left hip was feeling it in the evening.

Warm-up

  • 10 Cat Camel
  • 6-4 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs

Back

  • 5×8 Pendlay Row (45-75-75-85-85#)
  • 3×12 DB Pullover (40#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (104-104-115-115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

2 Rounds

  • 1:00 BikeErg
  • 12 Plank DB Pull Throughs (40#)
  • 12/12 Half-kneeling DB Trunk Rotation (20#)
  • 1:00 BikeErg
  • 12 Leg Lifts
  • 12 Hanging Knee Raises

I went faster each time on the bike. Took 9:47. Then we spent about 15 minutes doing a few golf mobility movements.

9:47

Golf Mobility

Raising Pallof

We were exhausted last night after a long day traveling and watching golf, but it was a blast.

Back Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Those wall slides are no joke, especially reaching up for me.

Back

  • 4×8 Pendlay Row (underhand, 85#)
  • 3×12 DB Pullover (45#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

4 Rounds

  • 150m Run
  • 20 alt Side Crunches
  • 10 Candlesticks (hold rig)
  • 10 Plank Pikes
  • 10/10 Pallof Raises (purple tubing)

The raises are a new one and challenge a lot of different areas

Golfer’s Back

Back Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

More golfer movements.

10 Best Back Exercises for Golf

Back

  • 4×8 Pendlay Row (75#)
  • 3×12 DB Pullover (40#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (104#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline

3 Sets

Then we went for a 2.73 mile walk in 47:00.

On E

Feeling my glutes and hamstrings a bit. Out in the garage earlier to beat the heat. I didn’t eat anything this morning, which is rare.

Warm-up

  • 10 Pendlay Rows (45#)
  • 8 Bench Press (45#)
  • 8 Bench Press (95#)
  • 8 DB Fly (20#)

Conditioning, Back, & Chest

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (95#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

Made a 10 pound jump on the Pendlays because B was using DBs and it made it simple with the men’s bar. The bench press was more of a struggle this week. I was done in 39:47, which is 52 seconds faster than last week.

Two Faster

My butt is already sore from yesterday.

Warm-up

  • 10 Pendlay Rows (35#)
  • 5 Pendlay Rows (55#)
  • 8 Bench Press (45#)
  • 8 DB Fly (20#)
  • 8 Bench Press (95#)

Conditioning, Back, & Chest

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (85#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

I finished at 40:39, which is just over two minutes faster than last Sunday.

Double Sandwich

We hit balls at the range for a bit over an hour last night.

Warm-up

  • 10 Bench Press (45#)
  • 8 Dumbbell Fly (25#)
  • 10 Pendlay Rows (35#)
  • 5 Bench Press (95#)
  • 5 Pendlay Rows (55#)
  • 5 Seated Rows (82#)

I may have done a few other movements, but that’s all I remember.

Conditioning

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (85#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

On the sets we went back and forth resting while the other did they set. I finished in 42:43.

Heading out to walk 9 holes of golf.

Superset of Rows

Conditioning

  • 5:00 TrueForm Walk (0.5km)
  • 5:00 SkiErg (963m)
  • 5:00 BikeErg (2,277m)

Back

3 Sets

  • 12 banded Wide Grip Pull-ups (green)

3 Sets

  • 12 Straight Arm Pulldown (rope, 49#)
  • 12 Banded Face Pull (red)
  • 12 DB Upright Row (elbows up, 15#)

3 Sets

  • 10-8-6 Pendlay Row (85#)
  • MAX Inverted Bar Row (15-10-8)

This was an evil superset.