Wednesday, October 26, 2011

Word & Weight: Rear Delt Row

Word & Weight

Ephesians 2:8-10
For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— not by works, so that no one can boast. For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.

Word: A Gift  
I love gifts, and there is no gift better than one that is unexpected and undeserved. When I am, once again overwhelmed or sad with the state of things with my SELF and all the ways I fall short, I am calmed and humbled with the fact that the creator of the universe, who hung the stars in the sky, hands me a GIFT, free of strings, free of guilt and says, I love you, I have made a way. I just have to accept it. Have you ever gotten a gift you didn't accept?? A really expensive watch? Something TOO big, TOO much or you didn't felt you deserved?

Did you take it? 

Yeah, me too. If the giver wants to give, who am I to not accept. Minnesotan's are excellent at being "polite, nice" and saying NO to things they really want. Not me, I will take it if someone offers! Accepting that I DO NOTHING of my own work to get to heaven, that the gift God offers in Jesus is the only way there, it's a doozy. It's a hard one to take, too big, too much, seems too simple. But I can't work my way there, I can't buy or pray my way there, there is only one way and it's through the gift he is holding out to us. 

Good things
I also LOVE the portion of the verse that says that we are "God's handiwork", created to do good things and that God prepared in advance for us to do. I AM SUPPOSED to do good things, I am called to do good work for God! So why I am I worried about measuring up, about making something of my life. He has prepared all that in advance and says right THERE, I will do those things for him. Awesome. It takes the guess work out. Love God, seek him and you will do good works for him, because he planned it out already. 

WEIGHT: Rear Delt Row

Not me in action!! 

Using a rope handle, attached to the pulley, grasp with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out. 
I put one foot back to stabilize, engage my core and press my shoulders back, chest proud. 

Pull the rope handle toward your upper chest, just below the neck as you keep your elbows up and out to the sides. Exhale and pull and your elbows will travel slightly behind your back. Try and keep your upper arms horizontal through out! 

It's a great move to sculpt your back and your rear delts which can get neglected with all we do to engage the anterior (or front) delts! Focus on that back and shoulders for a while to have a well rounded routine! 

Remember, stop saying you can't! You always have a choice! Work hard, challenge yourself and chose to rise up in every area. The gym, your relationships, your thoughts about faith! Nothing grows unless it is challenged and that is where YOU choose!  

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