Lifting Move of The Week – Squat to Row

Happy Hump Day! Sort of. When you work 6 days, where is the hump exactly? Guess that would be tonight. Anyhoo, I decided to chance the gray skies and bike to the gym. First I quaffed a protein beverage:

Then headed out.

The air in the gym was all wavy from the amount of testosterone today. It was kind of funny as there was a group of 8 young men and one was obviously the ‘leader’ as they all followed him around the gym like chicks after a mother hen. I was not going to let them intimdate me out of free weight area, either. I made sure to scrub down everything really well that I used before I touched it. There was so much testosterone around that I didn’t want to grow anything unwanted…

Exercise Set/rep/weight Muscle worked
Barbell split squats 3 sets of 10 with 65# bar Lower body
Dumbbell Chest Press 3 set of 12 with 20# DBs (40# total) Chest
Seated Lat Row 3 sets of 10 at 55# Back
YTWL 3 sets of 4 (each letter) with 8# DBs Shoulders
Cable Squat-to-Row 3 sets of 12 at 50# Full body
Horizontal Wood Chop 3 sets of 12 at 20# Core
Seated calf raise 3 sets of 10 at 110# Calves
Arnold Press 3 sets of 12 with 10# DBs (20# total) Shoulders

I notice I did 2 shoulder exercises today. Ooops. That’s what happens when there are so many people in the gym that you forget where you were.

I biked home to brekkie and some protein waffles!

Topped with a little honey fluff. I’ll get a recipe post of this up. It’s life changingly good. I put it in the recipe book, too (which is almost done).

Lifting Move of the Week: Cable Squat-to-Row. I have posted this before a long time ago, but I do love this move. Short on time? Work the entire body with this. You could also do it at home with a resistance band around a door knob (or something to that effect).

I love how the weight on the cable allows me to get all the way down for the squat. Today I did lighter weights and more reps and it got my heart rate up. It’s sort of like doing the rowing machine only standing.ย  Obviously an older video with the longer hair ๐Ÿ˜€

Workie, workie!ย  I am getting much faster with job #2 as I get more and more familiar with the doctors.ย  That makes the days a little shorter that way.ย  It’s a good thing.

Took a lunch break for some greek yogurt and cereal!

One serving of Newman’s Own Sweet Enough cereal on the bottom of this bowl. Dang a single portion size is so tiny.ย  This is why I don’t have cereal with just milk as the serving is too dinky.ย  I like to bulk it up with yogurt and fruit.

Payday for one of my jobs was today, so I socked that right towards the new bike.ย  Just a little more craziness and I might make it.ย  I had a latte for a snack, plus a couple of these.

Think I am going a little crazy?ย  You wouldn’t be incorrect.

One thing I have noticed in all of this is that I am really not stress snacking.ย  I would say I am proud of that, but to be honest I just hadn’t noticed I was not snacking and was not consciously trying to avoid it.ย  Maybe that is pride worthy in itself…

Another fast dinner.

The baked crab cakes I use are Smart Option brand, which I believe is a store brand for Hannaford.ย  This is one of those things that I kind of close my eyes on the ingredients.ย  The nutritional stats aren’t bad, and they are inexpensive – hence they enter the house for quick meals.ย  Sometimes you just gotta do what you gotta do.

I am posting from Starbies tonight.ย  Needed a break, so after I got most of my work done, we are here now and I can internet and catch up on emails and blog stuff.

This bush is outside.ย  Does anyone know what it is?

Decaf!

Plus I snagged half of one of John’s chocolate grahams.ย  Most times he doesn’t mind me taking some of his dessert, as long as it is too many bites :mrgreen:

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20 thoughts on “Lifting Move of The Week – Squat to Row

  1. Destination:Athlete

    Great job on the squat row – though with how far down you’re going I hope you don’t have any knee problems as you’re stressing them out to the max!! ๐Ÿ™‚

    I would guess blueberries or grapes??? Not sure. I’m horrible with plants…naming them, growing them, keeping them alive….
    .-= Destination:Athlete´s last blog ..perception versus intention =-.

  2. Shelley B

    I worked six days in a row a couple of weeks ago and thought I was gonna die…don’t know how you are keeping up with this! Hope you can be done really soon.

    Love that you didn’t let the men’s club intimidate you at the gym today – girl power!!! And thanks for the offer of virtual training…if I lose my mind and forget everything I’ve done (highly possible, knowing me) I will come a’calling!
    .-= Shelley B´s last blog ..When Nothing Else Fits- Buy Earrings =-.

  3. Desert Agave

    The fact that you haven’t had the urge to snack is definitely pride worthy! I like the squat to row, too. I enjoy how the weight acts as a counterbalance for the squat.

  4. Cammy@TippyToeDiet

    My gym has those “pack training” groups, too. I gave up using the actual free weight area when they’re around because they take up all the benches. Instead, I just grab the weights I need and use a stability ball for a bench. I work out just around the corner from them, and I like having it to myself. Plus, it’s closer to the cable machines so I can mix in lats and rows (and squat-rows!) more easily. I win! ๐Ÿ™‚

    You just reminded me that I forgot to pick up a bag of Dove Promises at Target this afternoon. I’ll have to make another trip tomorrow. The sacrifices I make….
    .-= Cammy@TippyToeDiet´s last blog ..Hello Womanโ€™s Day- Part 2 =-.

  5. Andra

    Great video. I’m definitely going to try that move when I finish the rest of New Rules (four more workouts!) Did you find the final stage a bit incongruous to the whole rest of the plan? I mean seriously, where did the need to make me do 80 squats come from? I’m so sore, sore on top of sore from Monday’s and today’s sets.
    .-= Andra´s last blog ..Monday Motivation =-.

  6. debby

    I love that move, Lori. Thanks for sharing it. Now if I can only remember the form when I get to the gym. I love combining exercises or doing supersets. I’m all about saving time at the gym.

    I just might have to get the waffle maker out tomorrow. That is so tempting looking.
    .-= debby´s last blog ..Crumbling =-.

  7. roxie

    Oh, I think I’d like that weight lifting move. Maybe that’s a new strategy for me to take another stab at this. Perhaps I’ve just no liked the other stuff? Hmm – I may have to take my laptop to the gym!

    Way to hang in on the long work days/weeks!
    .-= roxie´s last blog ..Powerless Over People- Places and Things =-.

  8. Fran

    I think I like that move too. We have such a cable construction in the gym. Maybe take a closer look.

    I bet you were intimidating for the boys. There’s this tiny woman doing all those exercises so easily. They could learn something from you instead of the leader of the pack ๐Ÿ™‚

  9. Pubsgal

    Ooo, that looks like a good move! I’ll have to try that one. And nice form, too; your knees looked well behind your toes to me! ๐Ÿ™‚ That’s the one the BodyPump instructor at the gym always corrected people on when it came to the squats. That, and not going low enough, and this looks like a good one for getting over the fear of falling on my tush. I had to relearn barbell squats after nearly a year of upping the weight but not going low enough. Ugh.

    And hurrah for decreased desire to stress snack! Send a little “snack forgetfulness” my way, please! ๐Ÿ˜‰
    .-= Pubsgal´s last blog ..Race Report- 4th Annual Lompoc Sprint Triathlon 2010 =-.

  10. Lyn

    I am always eyeballing your food pictures, and I have come to a conclusion.

    When I reach my goal, I am going to move in with you and just have you make, for me, whatever you’re having. Okay? What’s your address? ๐Ÿ™‚
    .-= Lyn´s last blog ..Afraid to Reach a Goal =-.

  11. Jody - Fit at 52

    I did the Arnold press on my shoulder day this week too! ๐Ÿ™‚ I do way more than one shoulder move per workout BUT then I rest a couple days before I do them again…. saying that, we have completely different workout style so I guess it makes sense! ๐Ÿ˜‰ I just think how it is funny that we have been doing similar moves in the same week lately! I also did Smith machine shoulder presses too.. & more.. I know.. I am super crazy but it works for me! See, you are not the only crazy one around!!
    .-= Jody – Fit at 52´s last blog ..Tea Recipes! =-.

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