LS Fitness

My favorite back exercise! Landmine Rows

What do Landmine Rows Do?
The exercise significantly improves the lats, traps, grip strength, biceps, shoulders, spinal erectors and rhomboids. They are a barbell pulling exercise that can build muscle mass, strength and power.

They also work and enhance the upper posterior chain.

Posterior chain refers to the muscle groups located on the backside of the body, from your upper back to your calf muscles, including the latissimus dorsi (the largest muscle in the back), erector spinae (muscle group that runs along the spine), hamstrings, and gluteus maximi. The posterior chain controls backward force, and helps stabilize your spine and hips, keeping the body upright.

Leg day Friday! 1 year ago I wasn’t even able to squat, so to move this weight is an ecstatic feeling. Also, dieting down and getting stronger through a high protein diet and tracking macros.

I’ve always wanted to show people that you don’t need supplements, or other measures to obtain your goals. I’m building my body the most natural way possible and hope I’m able to teach and inspire others.

475 LBS X 2

New Year, New PR

455 lbs X 4

It’s not pretty but it’s an improvement from where I’ve been. Stability and form will be worked on but I’m glad I’m progressing. I couldn’t do this 7 months ago. Proud but never satisfied.

New Year, New PR. 1,363 X 4

That last rep made me rethink life 😂

Every since I could squat again I’ve been consistently working on getting my legs back in shape and increase my muscle endurance. I’ve been struggling at 455 lbs for a couple months and haven’t been able to hit it for 4 reps or more. I understand this’ll take time and I’m sharing this message because we all struggle with feeing stuck but never let circumstances define you. Don’t give up in/on the process just because the process isn’t what you thought or wanted it to be. Keep striving and conquering. You’re stronger than you think!

1,273 lbs moving swiftly today for 6 reps. I’ve always loved leg press and I believe it can help a lot of people with similar situations I’ve been through, like back pain and immobility. Anyways, my leg strength is coming back slowly by surely. 2022 might be the year I finally start competing if I able to reach my goals. But I’m in no rush and I’m taking it day after day. Leg press doesn’t replace squatting but it still add to your growth and works your glutes, hamstrings, and quads.

Like if you LOVE leg day

I’m improving each day I wake up. I’ve had a lot of progress over the last couple of months and I’m also actively pursuing my Personal Trainer License in the conning weeks. I’ve learned so much and I can’t wait to learn more and teach others what I’ve done to get to where I at. I’m still undecided on competitions but I’ll for sure enter one before I’m 25. Health is more than physical, it’s mental, emotional, and spiritual. Keep striving and loving yourself!

Workout: Pause Curls - 4-5 sets of burn outs (these are 25 lb) dumbbells

455 lbs has been moving a lot smother lately. Slowly but surely I’m progressing, and not over doing it. Most likely my last week on the diet/cut. I’ve exhausted my meter to maintain this lol. It’s been 20 weeks. Bulk will start in September and will last until the end of December, then I’m back on the diet.