My stubbed toe is a little swollen now, guess I didn't give it enough initial rest. Oh well. At least the ST is going well. Head cold still there, but a little better each day. Just need to sleep more. Maybe this weekend.
OH, and while you are at it, ask Bare Lee about the rowing MACHINE that he used to happily use and actually get some benefit from.
OK, there are machines and then there are machines. I use cable 'machines' (for pulldowns and seated rows, face pulls and pushdowns), which is basically what a rowing machine is, but they still allow for a natural ROM (provided one has proper technique of course). Nautilus-type machines often don't have a natural and full ROM, and worse, they isolate muscles that were never meant to work in isolation, like the quads in leg extension machines (in natural movements, the quads never do anything without the hamstrings). Nautilus machines were invented in the 70s/80s health club boom because (1) you can get more paying clients into the same space, and (2), you don't need to pay qualified instructors to teach proper technique, much as cushioned shoes obviate the need to learn running technique (until the repetitive stress injuries pop up of course). Both machines and cushy shoes came about when the masses entered the fitness fray en masse, many of them with little previous athletic experience or technique.
Anyway, I got bored of the rowing machine and gave it to my dad. If I were to use it again, it would either be for a five-minute warm-up, or some kind of HIIT at the end of a ST workout. Rowing at aerobic pace for 30-40 minutes gets pretty tedious when there's no body of water around.
BTW, I use a hyper bench for hyperextensions but they're still no match for deadlifts.