Thats good work big E. Keep it up!
Funny moment.
For close to three years, my week to week diet has usually included between 20 and 30 ounces of yogurt a day. For a couple of years with a quarter to a half cup of sugar, now I eat it without the sugar, but I toss a little yogurt that isn’t non-fat in the mix to get a little more fat in my diet.
My wife, who is pretty bright and usually a heck of a lot more observant than I am, came up to me today. “Err Steve, do you realize how much yogurt you’ve eaten since Sunday?” It suddenly dawned on her just how much yogurt I eat.
Since I’ve lost half a pound since Sunday I’m not terribly concerned by how much I’ve eaten, though instead of twice a day I’ve had some yogurt three times a day days in there (with a little protein powder to bulk it up).
Anyway, I’m still chuckling. To make her happy, I also split a pork chop with her and had some salad and turkey today to go with the yogurt. Mowed the lawn too.
In over twenty years of marriage this is the first time I’ve caught her having missed something like this. Guess if it happened more often I wouldn’t think it was so funny.
180x8 on the wood chop +5 lbs!
It was neat. I’m sorry, it was really neat.
I spent the first six hours of today, after getting home from a meeting to see someone faint of heat exhaustion on my front lawn, babysitting someone in an ER. Got free (and they were fine, they didn’t hit their head that hard, turns out it was all dehydration, thank goodness for insurance) with about half an hour to hit a store I had to get to and the gym.
Ran in in my slacks and button down shirt, quick put on the dip belt and 25 lbs of free weights and cranked that sucker out. It really felt good.
Also got
120x10 on the rear delt fly – +5 lbs.
Then I had to run. But, I’m going to crank out the dumb bell triceps extension at home. I’ve got two 15 pounders and I’ll double up on them to hit 30 and crank out 12 res.
I’m stoked.
Sometimes those adhoc on the fly sessions are the best.
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).
I’d like some more strength, thinner waist (which will come by losing more weight) and bigger arms. Not a lot. In the end I want to have 15" arms (so I can still fit in my shirts and suits). I’m happy with the other proportions.
I’m going to go over my current routine with a coach in a couple of weeks to see if I can get some feedback.
Get my routines balanced out, add or subtract exercises, and get some focus on how to get stronger and bigger arms.
I’m aware that a lot of this is genetics (the only calf work I do is statics while doing other lifts, if this gym had a good rotary torso machine I’d be back to 16.5" calves by doing that with statics instead of the wood chops).
Anyway, one lift at a time.
Got the triceps done, 30 lbs x 12 reps.
My older on-line workout log is at:
http://www.pure-hit.com/viewtopic.php?f=4&t=111&start=0 and I think that kind of catches where I was coming from.
I’m wondering if I might do better with a chest press than the triceps dumb bell work.
Anyone try that kind of substitution for arm strength?
Something like http://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html
[quote]Elaikases wrote:
I’m wondering if I might do better with a chest press than the triceps dumb bell work.
Anyone try that kind of substitution for arm strength?
Something like http://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html
[/quote]
Can’t help you with the narrow grip chest press but I find doing the weighted bench dips hit my triceps pretty good.
Thanks. I love my dips. Maybe I just need to add a second set to them.
[quote]Elaikases wrote:
Thanks. I love my dips. Maybe I just need to add a second set to them.
[/quote]
I think having your hands behind you as in the bench dips changes the primary muscle usage - but maybe it’s just that my triceps are weak and that is where I feel it…
[quote]Elaikases wrote:
I’m wondering if I might do better with a chest press than the triceps dumb bell work.
Anyone try that kind of substitution for arm strength?
Something like http://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html
[/quote]
The quickest and best way to get get bigger triceps is to do bench pressing and overhead pressing hands down. Go to the isolation work after that if it feels necessary.
Thanks skid mark. I’ll go to a press then and try isolation work later.
[quote]skidmark wrote:
Elaikases wrote:
I’m wondering if I might do better with a chest press than the triceps dumb bell work.
Anyone try that kind of substitution for arm strength?
Something like http://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html
The quickest and best way to get get bigger triceps is to do bench pressing and overhead pressing hands down. Go to the isolation work after that if it feels necessary.[/quote]
I knew someone more knowledgable than I would weigh in on the press question. I never thought about a bench press working the triceps…
The closer the hands, the more triceps involvement, the wider they are the more the pecs are emphasized. One strategy is to get a rotation of grips going so that tris and pecs get worked equally over a period of time.
The above doesn’t work so well on overhead stuff, but the OHP’s really work the long head of the triceps (where most of the meat of your arm is). It’s the one head of the triceps that crosses two joints, the elbow and the shoulder (originates on the scapula, the other two triceps muscles originate on the humerus) and is responsible for both extending the forearm and shares in drawing the whole arm toward the body, so it has to be big to do all the mobile and static work required of it.
The overhead press works the tricpes long head in both the extension of the forearm aspect and the isometric component of drawing the arm toward the body - stabilizing the position of the arm as you press the weight.
You can do presses from about forehead level to full extension if the emphasis is on strengthening the tri’s. From the chest to the forehead is mostly the work of the deltoids and upper back.
Thanks, I’m lifting again tonight, but I think I’ll work this into my split work outs on Saturday morning.
I really appreciate the pointers.
Nice program you have there E, good work!
Touch of the flu, didn’t complete the work-out. I’ll finish up tomorrow.
Hip abduction 315 pounds x 21 reps (+5 lb, I’m now using a 10 lb dumb bell to add extra weight)
Hip adduction 315 x 21 + (5 lb)
Lateral raise 142.5 x 9 reps (+2.5 lb)
Seated dip 217.5 x 10 reps (+2.5) (that 10 lb bar bell comes through again)
I know I need to bite the bullet and start using the dip belt for its intended purpose.
Seated Row 265 x 10 +5 lb. This one feels like I’m moving the most weight.
Delt Fly 212.5 x 9 +1 rep. This exercise is the hardest for me.
Back extension 315 x 10. The dumb bell comes through.
You can guess, I skipped the leg press and the abdominal machine – they sometimes produce farts and with what I had going on I wasn’t ready for them.
I’m also thinking of doing rope curls instead of the preacher curls with the dumb bells.
Dang, I see those guys with bigger arms than mine and I want guns (well, bigger arms, though a new rifle wouldn’t be a bad thing either).
I’m headed to bed early.
Still have the flu. Missed half a day’s work.
Skipped the pizza tonight. Wish I could say it was because I’m staying disciplined with my food.
Between trips to the throne, I’ve been reading:
and
Well, I need to log off again.
At least my bodyweight is still dropping.
Over the flu.
Weight 183.4 this morning.
Rear Delt fly, 125 x 8 +5 lb -2 reps.
Woodchops 185 x 8 +5lb I think I’m starting to hit the end of the easy gains.
Switched out a cable/rope for the barbell. 65lb x 8 reps, good pump at the end. (lifting the weight using the cable machine with the rope grip, while standing at a small angle, rather than using a chair).
I like the feel of it. I think I’ll use it for the curls as well. And I like the rope grip.
You and ecogenx have gone missing: Still there?
I’m still here, I’m lifting again tonight!
Just been busy, the flu was more persistent than I expected.