EXERCISE: Gym Workouts Oct.02, 2023 - KISS (Keep it Simple S--)

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EXERCISE: Gym Workouts Oct.02, 2023 - KISS (Keep it Simple S--)

Hello my friends,

It's a new month - with renewed hope. I keep reminding myself: tough time never last, but tough people do.

So, we persevere.




There were 9 of us at the Dax Fitness gym that night - including my wife, my son & I. 


My son prefer to follow us to the gym, instead of working out at home.

Here are the workouts (All 4 sets of 15reps):

  • Machine Straight Arm Pull Down (Wide Grip) 30 》40lbs
  • DB Mid Row 7.5 》progressive overload to 10kg
  • BB Mid Row 5 》15 》25kg
  • Bend Over One Arm Row 10 》12.5kg
  • Machine Lat Pulldown 40 》60 》80lbs
  • BB Wide Grip Bend Over Mid Row 5 》10kg
  • DB Ski 30lbs

The above list is a sharing to all of you, as well as me keeping a record.

Some say the journey is more pleasurable than the the destination.

Today no yoga mats either. We took our time on the above workouts.

I'm encouraged to be able to take on more weights for progressive overloads.

I used to be a bit pai-seh (embarrassed) on trying to add on more weights - thinking I might be showy-or-something.

But after reading somewhere that it is in building up our muscles that we burn more fat - even long after the workouts is over - I'm no longer pai-seh.

Me wanting to lose some weight out weight the importance of a bit of lose face.


Here's the cool video I've made, for your pleasure:



About the straight arm pulldowns, here's what I've read.

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Straight-arm pulldown exercises offer several benefits for your upper body and can be a valuable addition to your workout routine. Here are the primary benefits of straight-arm pulldown workouts:

  1. Lat Development: Straight-arm pulldowns effectively target the latissimus dorsi (lats), which are the broad muscles of your upper back. Developing these muscles can improve the width and overall shape of your back.
  2. Shoulder Stability: This exercise engages the shoulder muscles and promotes shoulder stability. It helps strengthen the muscles responsible for scapular retraction and depression, which can enhance your posture and shoulder health.
  3. Triceps Engagement: Straight-arm pulldowns engage the triceps as you extend your elbows to pull the bar down. This can contribute to tricep strength and development.
  4. Core Activation: To maintain stability during the exercise, your core muscles, including the rectus abdominis and obliques, are engaged. This strengthens your core and improves overall stability.
  5. Variation: Straight-arm pulldowns provide a variation from traditional bent-arm pulling exercises like rows and pull-ups. Adding variety to your workout routine can prevent plateaus and keep your training interesting.
  6. Isolation: Straight-arm pulldowns allow you to isolate the lats and shoulder muscles without the involvement of the biceps, which is common in bent-arm pulling exercises. This can be beneficial for targeting specific muscle groups.
  7. Functional Strength: Developing the muscles involved in straight-arm pulldowns can enhance your functional strength, making everyday activities and sports that require upper body pulling motions easier.

To perform straight-arm pulldowns effectively, use proper form, and choose an appropriate weight that allows you to complete the exercise with control. Incorporate this exercise into your upper body or back workout routine to reap the benefits of improved back and shoulder strength and aesthetics.


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Till our next session, remain steadfast and stay motivated!

Yours in unwavering fitness spirit, Gary 💪🌟

Feel free to explore my fitness wisdom on my Blog and Facebook Page, where you'll discover a treasure trove of insights and inspiration. Let's continue to motivate and uplift each other on the journey to being FIT & STRONG! ⚡
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