Darn, this is the perfect video:
hyperstrike.com/Cable-Reverse-Wood-Chop-Exercise-1217.aspx
Though this is a picture of the kind of rope I’m pulling and the grip I’m using:
menshealth.com/powertraining/cms/publish/rotational-
core-exercises/Cable_Reverse_Wood_Chop.php
This is the exercise I’ve been considering to replace the lateral raise I’m currently doing with a machine.
hyperstrike.com/Cable-Lateral-Raise-Standing-Exercise-771.aspx
[quote]soldog wrote:
Elaikases wrote:
… what I really want to work is the core, … The up pull seems to work the obliques more directly. The torso rotation is doing the real work on the muscles I want worked, so I’m not sure that I need the extension, especially as I have other things I’m doing to work the arms.
On the other hand, I’m reluctant to give up the full form exercise, which is why I’m thinking of doing two sets.
Any advice or suggestions or comments welcome.
Just my opinion - keep the full form of the exercise and let the weakest link govern the weight. Seems like the best way to keep in balance and reduce the chance of injury.
[/quote]
Looks like two different exercises, then. The arm extension version looks complex (in a good way). Do you have to choose between them?
Good thoughts, thanks.
I think I will do both exercises this Friday/Saturday work-out and see what I think afterwards.
I can always adjust. Heck, I got up at 5:30 a.m. and did a couple miles this morning. Now I need to get off my but and go lift.
hip abduction 350 lb x 21 reps
hip adduction 340 lb x 16 reps +1 rep
Lateral raise 165 lb x 8, I think I’m going to switch to cable flies. Bet I have to drop to 40 lbs each side or less. Different leverage, though the lateral raise machine lets me rise up a little and work my calves while working my back.
Dip Belt +25 lb, 7 reps. +2.5 lb, -1 rep
Seated Row 305 lb x 9 reps, +2.5 lb
Delt Fly 225 lb x 8 reps, +2.5 lb
Cable Curl 105 lb x 10 reps, +2.5 lb
Abdominal Board Slant Sit-up, +18 lb x 9 rep + 3 lb
Back Extension 350 lb x 10 reps +5 lb.
Pretty much back to where I was before vacation, a little ways to go on some lifts before I’m caught up.
My grip strength is improving, as measured by the seated row.
Well, I was up last night watching videos (DVDs) on Tourette’s Syndrome. More this morning. Got out to the gym after my daughter’s soccer practice and buying her new cleats.
Bent over rows, 65 lb x 13 each arm. I need to get a 2.5 lb chain or something. I just can’t quite make the jump to 70 lb dumb bells cold. +1 rep
Reverse Wood Chop, strict form, 110 lb x 8 reps. Well, it is a base line.
Shoulder press warm-up: 80 lb x 9 reps +2.5 lb.
Cable Triceps: 105 lb x 9 reps, +2.5 lbs.
Squats – I’m going to work those in tomorrow.
Rotations (external and internal, each side) 27.5 lbs on the cable, 10 reps each exercise.
Neutral Grip Pull-ups. I did 7 mostly negatives. I’m calling that a wash and will try it again tomorrow when I do the squats.
I may move to 15 lb weights on the squats from the ten pound weights. I know, using weights kind of makes them not “body weight” but it helps my form. I happen to have two fifteen pound dumb bells at the house from rotator cuff exercises.
I’ll think it through. Probably drop by the gym for the pull-ups and can always do the squats then.
Time for bed, I’ve a 7:00 a.m. meeting tomorrow, and two more in the afternoon.
[quote]hel320 wrote:
I’ve found out since I started trying to do pull ups again that rowing strength, in my case, doesn’t equate to pullup ability. I’d do both.[/quote]
I double this sentiment. My rows have continually gone up and my pullups not so much. I think the only way to increase pullup strength is to do pullups and eventually add weight-- but that’s just my VHO.
[quote]SteelyD wrote:
hel320 wrote:
I’ve found out since I started trying to do pull ups again that rowing strength, in my case, doesn’t equate to pullup ability. I’d do both.
I double this sentiment. My rows have continually gone up and my pullups not so much. I think the only way to increase pullup strength is to do pullups and eventually add weight-- but that’s just my VHO.[/quote]
I’m coming to believe you are right.
I’m thinking that I need to have a separate routine for the pull-ups. I find that rows and some other exercises that work parts of the chain pretty much frag my pull-ups/chin-ups later in a work-out or in the same work-out.
What I really need to do is move my schedule around so that I get up earlier and work in Tuesday mornings for my Tuesday evening split, Friday mornings for my Saturday morning split and maybe make Thursday or Saturday a pull-up and squat day.
I’m still thinking about it. Guess some day I need to add in bench presses and push-ups.
Dumb question here. Can’t you just do your chins first? Open with them? Personally, I’d bang out a few pushups (to warm up), then hit the chins. Works for me!
Nice job on the rest!
Cappy
Well, time for measurements.
Height 5’5.5" (a.m. I shrink somewhat during the day, something I did not use to do). Down .5" from when I was 70 lbs heavier).
Weight 175.8
Neck 17.25"
Chest 42.5"
Arms 13 and 5/8"; forearms 12" (they look smaller, I’m sure I’m measuring them wrong)
Waist 33" (down from I don’t know and don’t want to find out).
Thighs 23.75" (down from 24)
Calf 15.5" (down from 16).
Guess I need to check what my last real measurements were, vs. three years ago.
Didn’t find three years ago, but found ten pounds ago
Waist 35"
Neck 17"
Calf 16"
Chest 43.5"
Forearm 12"
Arm 14"
Thigh 24"
Weight 185.8
I should be down to the 170s by September (losing 3-4 pounds a month right now just by cleaning up what I eat).
Goals are 160 lb, no more height loss, smaller waist, 22.5 inch thighs (I want the last of the fat off of them, 16" calves, and 14" arms.
Hmm, maybe I want my chest to quit shrinking too 
[quote]Elaikases wrote:
Well, time for measurements.
Height 5’5.5" (a.m. I shrink somewhat during the day, something I did not use to do). Down .5" from when I was 70 lbs heavier).
Weight 175.8
Neck 17.25"
Chest 42.5"
Arms 13 and 5/8"; forearms 12" (they look smaller, I’m sure I’m measuring them wrong)
Waist 33" (down from I don’t know and don’t want to find out).
Thighs 23.75" (down from 24)
Calf 15.5" (down from 16).
Guess I need to check what my last real measurements were, vs. three years ago.
Goals are 160 lb, no more height loss, smaller waist, 22.5 inch thighs (I want the last of the fat off of them, 16" calves, and 14" arms.[/quote]
Posture work along with the shoulder rehab should help out with the height issue. Although I’m sure fat loss in the scalp had something to do with that.
Not that I’m saying you were a fat-head or anything…
[quote]soldog wrote:
Posture work along with the shoulder rehab should help out with the height issue. Although I’m sure fat loss in the scalp had something to do with that.
Not that I’m saying you were a fat-head or anything…[/quote]
Ahh, that made me smile.
Posture work really helped with my first rotator cuff inflammation. Hasn’t done much for the current one, though the stretches really are making a difference, as is growing a bit of a beard every chance I get to go on vacation.
I’m making steady, though small, improvements daily by hitting each stretch every day for a full thirty seconds per stretch.
I’m amazed, actually.
[quote]Capacity wrote:
Dumb question here. Can’t you just do your chins first? Open with them? Personally, I’d bang out a few pushups (to warm up), then hit the chins. Works for me!
Nice job on the rest!
Cappy[/quote]
That is a great idea.
Thanks!
What type of warm-up do you do. I’m a ten to fifteen minute warm-up person. Simply, I hate injuries so I prevent them. I can’t stand down time. Besides injuries make me feel mortal.
[quote]streamline wrote:
What type of warm-up do you do. I’m a ten to fifteen minute warm-up person. Simply, I hate injuries so I prevent them. I can’t stand down time. Besides injuries make me feel mortal.[/quote]
The leg machines are my warm-up on my major lifting day, the bent over rows the warm-up for my alt day. I’m thinking of using neutral grip pull-ups for my warm-up on the alt day.
I just kind of slide into things and it works well for me.
Always has.
Well, I’m starting my work-out and the person next to me interrupts. They just want to trade out working in sets. I’m good. Then they mention that the machine I start with and the one they are on are the only two they want to use. I’m ok. Then they start giving me advice on how to do my reps. I’m ok, though I do explain why I’m doing what I’m doing (I want leg strength and I want to be able to surge with it which means I want to tie my back into the legs as in kosoto makikomi). I’m ok.
Then they realize I want to do one set of 21 reps. I’m ok, I move to do the dips first.
Then, I figure, what the heck, the isolation will be fun, give me room to improve. But, darn, it doesn’t warm up my back like the way I was doing the exercise did. For the first time in forever (like 4-5 years) my back is a little stiff early on in my work-out and still is.
On the other hand:
Hip abduction:
315 lb x 12 reps. Back flat, stomach in, feet on a different set of pegs. Form much more strict, hits the legs differently – and I’ll be able to start making progress every workout rather than just warming up with the exercise. Just need to find a different way to warm up my back.
Hip adduction.
305 lb x 12 reps. Same story. Probably should have used more weight, but it was fun to hit everything a little differently.
Cable Fly. Replacing the lateral raise.
20 lb x 10 reps. I may need to add in some shrugs or something on Saturday mornings to hit the other muscles in the chain the lateral raise worked. This is a recommended rotator cuff exercise, the lateral raise was just a fill in.
Dip Belt +25 lb, 8 reps.
Seated Row. No longer doing it like a cable row, I’m leaving my chest in like a seated row is usually done.
280 lb x 7 reps.
Body Weight Dips
Doing a second set of dips, but at body weight. 7 dips.
Cable Curl
107.5 lb x 10 reps. Using my new 2.5 lb length of cable I picked up at Home Depot (for using with dumb bells, but I figured I’d try it).
Cable Row, high pull. Instead of pulling in to the waist like a typical cable pull, I’m pulling so the rope handles go to my face (well, either cheek).
150 lb x 8 reps.
That was neat.
Abdominal Board sit-up
+20 lb x 10 reps.
Back Extension
Well, my back didn’t feel warmed up, so I cut back.
335 lb x 10 reps. My hamstrings felt it. I’m not sure why my hamstrings really feel the exercise, but they do. Nice strict form.
Strange that I went from four exercises that really involve my back (the two leg machines, the seated row and the back extension) to one and my back feels more worked out in some ways.
Anyway, that fills that period out. 10 exercises, some in isolation, some that are compound.
Oh, and did sprints and walking this morning.
Now, I need something to hit the calves to replace the lateral raise (I did that up on my toes, supporting myself in a way that really worked the calves), but I like the changes.
The lady doing the leg machines (she was doing about 200 lbs or so) thanked me for working around her and I thanked her for the feedback and pointers. Without the advice on moving my feet I’d have been stymied since I’ve tried to make that adjustment before, but I couldn’t figure out a way to do it that didn’t look goofy (tying a belt around everything was just too much).
Off to the showers now.
May think of a warm-up too.
Woke up feeling really good this morning.
And, my daughter’s ex-boyfriend called, wanted me to show him how to lift. He is an ex in a good way (he went on a mission for the LDS/Mormon church and they broke up so he wouldn’t be distracted, they are still friends).
But I’m pleased with how I’m feeling the day after the changes I made in the lifting.
Glad to hear that the changes are going well. Always feels good to change up the routine a bit.
Any threat of Ike for your area?
[quote]mday wrote:
Glad to hear that the changes are going well. Always feels good to change up the routine a bit.
Any threat of Ike for your area?
[/quote]
Other than making us mow the grass because of the rain? – No, I’m a five hour drive from the coast here.
Appreciate the concern though.
Well, the daughter’s ex-boyfriend, recently back from serving two years as an LDS/Mormon missionary, just called. He stayed out too late last night, won’t make it for lifting this morning.
Guess I need to get down to the gym by myself and then off to take the younger daughter to soccer.
Did the soccer first, then lifted before meeting up with the wife (who had gone to a Tourette’s Syndrome meeting).
Started with the negative neutral grip pull-ups.
Went well, everything went well. I’m pleased and will post the numbers later.