Another Monday rolled around which means it was time to get back to the gym, and the pun was intended since it was back day! This back day brought in a new exercise I had not done called seal rows. I will get more into that further down. It was another killer workout and you can see the full workout by clicking here.
I wasn’t too bad over the weekend. I did have a few vodka shots both Friday and Saturday night, but nothing over the top. Diet was on point as I am trying to be extra strict on the weekends, especially when I drink. Monday morning weigh in came and I was actually a pound lighter at 189.5. Not necessarily a good thing because I clearly didn’t eat as much as I should have, though a lot better than coming in 3 or 4 pounds heavier as has happened in the past!
So I mentioned I added a new exercise called Seal Rows. I have never heard of them before, but saw them on another website. They are very simple as you simply lie down belly first on a flat bench with two dumbbells. Starting at the floor, you raise your elbows up as high as you can while concentrating on flexing your back muscles. While it seemed like a good idea, our flat benches are either too low or my arms are too long. There did not seem to be enough space between me and the floor to extend my arms out enough to get a good range of motion. So my simple solution was to use an incline bench instead, which worked great! I highly recommend this back exercise as an alternative to bent over dumbbell or barbell rows it takes all the tension off your back since your are lying flat on an incline bench. Give it a try and let me know what you think!
The rest of the workout was excellent. One of the final parts of the workouts was traps. This workout calls for super setting barbell shrugs with dumbell shrugs. The Fitness 1 Gym I go to has an old school trap “sled” that works simply awesomely! It resembles a walker that the elderly uses, and is very similar to a shrug bar. You can stack weight on each side and go inside of it to shrug. Depending where you grip the handles, you can hit different angles on your lats. I have no idea what this device is called and most gyms do not have one, but you can see it in this article’s photo. If you happen to have one of these guys at your gym, you need to use it as it really hits the traps good.
A great back workout was just what I needed to start this Monday. Tomorrow is arm day, my favorite workout of the week which is already posted here. If you want a great workout program to follow, check out the full 8 Week Year Round Trainer (YRT).
Let me know in the comments what you think of the seal rows, and what your favorite back exercise is!