Single Arm Seated Cable Row – Nick Momrik's Fitness Logs

Hot Weekend

Going to be 90s all weekend. Feeling my glutes from the lunges.

Conditioning

30-25-20-15-10-5

alt Side Crunches
Superman
K2E
Stiff-Legged Deadlift (75#)

Was written with GHD sit-ups and back extensions as the first two movements, so this was our modification. I also scaled down from 95#. Interesting workout. I went 10×3, 7×3 + 4, 5×3 + 2×4, and then unbroken through 15-10-5 for the knees to elbows. That’s 300 reps on the bar in a week for me! Finished this in 18:09.

Back

3 Sets

10 Seated Cable Row (104#)
10/10 Seated Single Arm Cable Row (49#)

3 Sets

10 Lat Pulldown (115#)
10 Underhand Lat Pulldown (115#)

The second set felt easier, so I’m wondering if I had it set to 104 pounds.

Time for some yard work.

After a Skipped Saturday

Had a busy day yesterday so it ended up being a full rest day. Out in the garage at 10am.

Back

3 Sets

10 Seated Cable Row (115-120-120#)
10/10 Seated Single Arm Cable Row (49-54-54#)

3 Sets

10 Lat Pulldowns (115-120-126#)
10 Underhand Lat Pulldown (115-120-126#)

3 Sets

10 Incline Straight Arm Pulldowns (71#)
10 Forward-facing Incline Cable Pulldowns (115#)

Conditioning / Midline

3 Rounds
- 500m Row
- 12/12 Side Bends (70# KB)
- 20 Seated Leg Lifts over DB
- 24 Russian Twists (35# DB)
- 35s Hollow Hold
1,500m Row

Combined things together to save time and it worked out well. I was around a 1:55 pace for the 500s and then 1:53.5 for the 1,500.

2021 Valentine’s Day

Out in the garage around 10:30 with my Valentine.

Back

3 Sets

10 Seated Cable Row (115-126-126)
10/10 Seated Single Arm Cable Row (49-54-54)

3 Sets

10 Lean Back Lat Pull Downs (126)
10 Underhand Lat Pull Downs (126)

3 Sets

10 Incline Straight Arm Pull Downs (71)
10 Forward-facing Incline Cable Pull Downs (82-93-104)

This was a DLB superset.

Midline

4 Rounds (Tabata)

20s Hollow Hold
10s Rest
20s PVC Sit-ups (12-11-11-11)
10s Rest
20s Plank
10s Rest
20s Leg Lifts (9-9-9-10)
10s Rest

My upper abs were on fire during the last two sets of PVC sit-ups and they were already sore in the evening.

Back Scare

When I got up to pee a couple times during the night I couldn’t stand up straight and even when I woke up for good my back wasn’t great. Was just like a back tweak. After sitting and drinking my coffee I felt pretty fine though. I spent two hours in my workshop milling up some boards and then hit a workout at noon today.

Warm-up

3:00 TrueForm Run (0.49 km)
Crossover Symmetry Activation

Back & Biceps

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (rope, 60-65-65-65#)

4 Sets

10 Seated Cable Row (115-120-120-120#)
10/10 Seated Single Arm Cable Row (49-54-54-54#)

3 Sets

10 Lean Back Lat Pulldown (104-115-115#)
10 Reverse Seated BTN Lat Pulldown (104-115-115#)
10 Underhand Lat Pulldown (104-115-115#)

4 Sets

10 Straight Arm Pulldown (rope, 60-65-65-65#)
10 High Pulley Underhand Row (rope, 60-65-65-65#)
10 Banded High Pull (green)

Midline

3 Sets

10 alt Hanging Straight Single Leg Raises (5# ankle weights)
10/10 Hanging Oblique Knee Raises (5# ankle weights)
40 Hollow Scissor Kicks (5# ankle weights)
6/6 Hip Abducted Evil Wheels

Spent close to three more hours in the workshop later on, which I think my legs will feel tomorrow. I felt a twinge in my back a few times through today’s workout, but otherwise I would never believe how I felt early this morning.