I thought I'd share this new personal record that I achieved last week with the Lawnmower Row. This is one of my favorite exercises and I must say this version of it has really contributed to my upper and mid back development. I like to perform this exercise while leaning on the incline bench to really take the rest of my body out of the equation so I do not cheat. I hold on to the bench as tight as possible with my free arm and keep the anterior of my body pressed against the bench, hugging it as to only allow mobility in my lifting arm. As I pick up the weight in a row movement, I concentrate the lift in my lats and mid back in attempt to squeeze at the top of each rep. The heaviest dumbells my gym has are the 120s, so I had to get creative and "Macguyver" it if I wanted to break this plateau. A 30 lb. dumbell was nested into the 120 lb. in this video. Next week, I'd like to shoot for 160 or 170 lbs.
Current body weight: 166.8 lbs.
Current caloric level: ~2900 kcal.
Current macros: 360g C / 240g P / 50g F
My diet is on point. My strength is increasing as well as my body weight at a rate of a little over 1 lb./week. I am going to stick to this caloric level for now. Thanks for reading!
Have you noticed much bf gains yet at 1 lbs increase a week? Only a few more days until glorious cheat day
ReplyDeleteIt's definitely hard to tell exactly because where there are carbs, water follows. Eating 360g of carbs a day will attract quite a bit of water weight. I believe for every gram of glycogen your body stores from carb intake, 2.7g of water accompanies it. I'm sure I gained a bit of fat but I'm also sure most of what I think is fat is actually water weight. Gaining body weight at a slow rate minimizes fat gain. I'm sure if I went straight to a 5000 cal diet, I would be carrying a lot more fat than I am now. The true test is when I cut down again after this bulk phase and see how much I weigh at competition weight again. I sure hope I am a helluva lot heavier than 148 lbs., which is what I weighed on Dec. 1 at the competition.
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