[quote]Clarkf622 wrote:
Thanks, will do[/quote]
here is the link, I forgot to post it:
Good training session!
Re- “Honeymoon Stage”… I have found that with the kids gone now… we have re-discovered ourselves… but I won’t get into that now. Heheheheh… (wiping drool from chin*)
[quote]bunny7568 wrote:
Good training session!
Re- “Honeymoon Stage”… I have found that with the kids gone now… we have re-discovered ourselves… but I won’t get into that now. Heheheheh… (wiping drool from chin*)
[/quote]
Good for you.
All the cardio I need in that sort of thing 
And a little bit of abs… and grip training while hanging from the ceiling fan… oops, did I say that outloud? lol
Weight 183.2 this morning. Funny, I was at 189 for a couple years, after dropping from 245 (I’d been 265, dropped twenty pounds by just giving up trying to eat myself to death, then started SLD and dropped to 189).
Now that I’m losing weight again, I feel fat. Guess I’m part of that group that needs to lose another twenty pounds.
Rear Delt fly, 132.5 x 8 +2.5 lb (had a typo last time)
Woodchops 192.5 x 8 +2.5lb I know I’m starting to hit the end of the easy gains.
Funny thing happened though. Some young skinny kid, you know, one of those thirty-somethings at six foot or so and 5% bodyfat that I usually get to the gym before they wake up on a Saturday, sees me with the dip belt doing wood chops.
Finally wants to know just how the exercise works. “Err, that 45 lb weight is to keep me on the ground, I don’t weigh enough otherwise”
Kids these days.
Shoulder press warm-up 55 x 8 – just a warm up.
Cable triceps 80lb x 8 reps +5 lb
Still feel a little pumped.
Now, time for some cardio (well, that is what I insist on calling mowing the grass).
Good morning, all in all.
Now, if I can just lose some more weight I can do the ceiling fan grip training bunny7568 started as a functional training method.
Weight 181.4 this morning. Continues to drop. I’m 5’5" so I’m looking at a target of 160 lbs when all the fat is gone.
It was a rough day. Another one tomorrow. I almost skipped the lifts and called this my recovery week. But I thought about my workout log and decided I’d do a recovery week when I needed a real recovery week – like when I take some vacation later on this year
Hip Abduction 335 lbs x 21 reps +5 lbs
Hip Adduction 332.5 lbs x 21 reps +2.5 lbs
Lateral Raise 152.5 lbs, 9 reps +2.5 lb
Seated Dip 227.5 lb x 10 reps +2.5 lb
Seated Row 285 lb x 9 reps +5 lb
I’ve almost reached the end of that machine and will be ready to start adding weights.
Delt Fly 217.5 lb x 9 rep +1 rep
Squat with belt 70 lb x 12
I’m using a slight incline to stress the hamstrings more than the quads. The gym actually had some people tonight, I was kind of embarrassed to be doing the squats like no one else does them. Usually I don’t care, but I got to focusing and it went away.
Rope Curl 87.5 lb x 9 reps +2.5
Abdominal 170 lb x 8 reps, +2.5 lb
I’m thinking of changing to a different abdominal workout – maybe doing inclined sit-ups with weights. Anyone do those?
Back extension 335 x 10 reps +5 lbs.
Got to leave the house tomorrow at 7:00 a.m. so I’m off to bed.
E,
Good to see that your weight continues to drop. You must be doing things right.
Those are some crazy weights on the hip abd. and back ext. What type of equipement are you using for these lifts?
[quote]mday wrote:
E,
Good to see that your weight continues to drop. You must be doing things right.
Those are some crazy weights on the hip abd. and back ext. What type of equipment are you using for these lifts?
[/quote]
I’m using Matrix machines. I’m convinced that the hip abductor/adductor machines provide too much leverage by about a third (so that 300 lbs on those is probably equal to 190 lbs on some other machines), but I’m not sure. I need to get access to other brands again.
The back machine feels like that much weight on other back machines I’ve used.
http://www.globalfitness.com/detail_multi_station_strength.asp?id=146
http://www.powerhouse-fitness.co.uk/store/store_manufacturer.asp?manu_name=Matrix
For some links to them.
I’m glad I worked out, trial continued today, I didn’t get home until 7:00, and back tomorrow. If I’d taken a pass, I’d have not been able to do it tonight.
If anyone knows more about the line, I’d love some comments or insight. I’ve tried other places looking for feedback, and haven’t gotten much.
Here are the two machines you asked about:
http://www.matrixfitness.com/products/singlestation/hipadd.asp
http://www.matrixfitness.com/products/singlestation/backextension.asp
Thanks for any help and appreciated the comments.
I think your selling yourself short… those are some serious weights my friend… excellent trainng!
[quote]Elaikases wrote:
Weight 183.2 this morning. Funny, I was at 189 for a couple years, after dropping from 245 (I’d been 265, dropped twenty pounds by just giving up trying to eat myself to death, then started SLD and dropped to 189).
Now that I’m losing weight again, I feel fat. Guess I’m part of that group that needs to lose another twenty pounds.
Rear Delt fly, 132.5 x 8 +2.5 lb (had a typo last time)
Woodchops 192.5 x 8 +2.5lb I know I’m starting to hit the end of the easy gains.
Funny thing happened though. Some young skinny kid, you know, one of those thirty-somethings at six foot or so and 5% bodyfat that I usually get to the gym before they wake up on a Saturday, sees me with the dip belt doing wood chops.
Finally wants to know just how the exercise works. “Err, that 45 lb weight is to keep me on the ground, I don’t weigh enough otherwise”
Kids these days.
Shoulder press warm-up 55 x 8 – just a warm up.
Cable triceps 80lb x 8 reps +5 lb
Still feel a little pumped.
Now, time for some cardio (well, that is what I insist on calling mowing the grass).
Good morning, all in all.
Now, if I can just lose some more weight I can do the ceiling fan grip training bunny7568 started as a functional training method.
[/quote]
Got out this morning by 11:00. First Saturday I’ve slept in for a couple-three years.
My wife was still at girl’s camp with the church kids (she filled in as the camp nurse) and the eight year old was nervous about my not staying home.
Rear Delt Fly (works parts of the back and triceps)
135 lbs x 8 reps. +2.5 lb
Woodchop
192.5 x 8 reps. No change from last workout, slightly better form. Another guy asked about the dip belt. When I explained he took a second look at the weight I’m pulling down from the ceiling on the cables. Made me feel good to get positive comments this time (the guy was built like a rock, with about 5% body fat). I’m hitting the end of what I can do with the arms, though the torso could pull more if my arms could keep up.
I need to think of another twisting torso exercise so I can follow the wood chops with something that works the same muscles and can trigger growth. I like woodchops, for the illusion if I go back to judo I can grab some guy and exert force on him like I do on the weights that are coming off the floor.
Shoulder press
60 lb x 8 reps.
Still using it for a warm up.
Cable triceps extension
85 lb x 8 reps Focusing on the negative. +5 lbs. Have to cheat a little to get it up, then I do a four second negative. My arms are still sore.
Tried some sit ups on this slanted bench they have in the gym. Then with a weight. I think I can do a set holding 25lbs at about the top of the slant settings (tried a little). I’m thinking of changing how I do my abdominal workout, as I’ve kind of hit the end on the machine and it doesn’t really grab me.
I need to learn more about equipment like that. I like the idea of just using the bench and some free weights. I’m thinking of adding that in place of the abdominal machine next work-out.
Weighed 180.8 this morning. Hoping to be in the 179s at the end of next week.
Time to do some more yard work, then hit the showers.
and
Those are the exercises I saw some guys doing.
Dang, I knew I’d figure it out. Thanks again guys for showing me the exrx site.
Any suggestions for gaining weight while minimizing fat increase?, I spend a long time getting my abs to show and I would hate to lose that. I finished a cycle of shotgun training and am currently doing alternating push-pull and legs and moderately heavy weights with off day bodyweight circuits for cardio. I have hopes of being ready to compete this time next year, and think a little more mass will be necessary
[quote]Clarkf622 wrote:
Any suggestions for gaining weight while minimizing fat increase?, I spend a long time getting my abs to show and I would hate to lose that. I finished a cycle of shotgun training and am currently doing alternating push-pull and legs and moderately heavy weights with off day bodyweight circuits for cardio. I have hopes of being ready to compete this time next year, and think a little more mass will be necessary[/quote]
I’ve been increasing in strength and decreasing in fat the entire time I’ve been lifting.
My advice is:
get enough calcium
get enough protein
get enough sleep
get enough fluid
If you do those things, you should be able to increase strength. Increased strength usually means increased mass.
I eat a lot of cheap, unflavored yogurt (without sugar) … which helps on several counts.
[quote]Elaikases wrote:
Got to leave the house tomorrow at 7:00 a.m. so I’m off to bed.[/quote]
I finally posted three work-out videos:
- YouTube is the first, with the worst style. It is the first time I’ve done that exercise.
The other two are the machines people asked about.
Weight 181.8 this morning.
Hip Abduction 340 lbs x 21 reps +5 lbs – with video
Hip Adduction 335 lbs x 21 reps +2.5 lbs
Lateral Raise 155 lbs, 9 reps +2.5 lb
Seated Dip 230 lb x 10 reps +2.5 lb
Seated Row 290 lb x 9 reps +5 lb
Delt Fly 220 lb x 8 rep +2.5 lb -1 rep
Squat with belt 80 lb x 12
I suck at this exercise. I may go back to the leg press.
It is bothering my knees, the posture and everything with the benches just isn’t cutting it.
Rope Curl 90 lb x 9 reps +2.5
Incline sit-up 25 lb/10 reps – with video. Any advice on how to do this one right I’d appreciate. First time doing this one.
Back extension 340 x 10 reps +5 lbs – with video
and
for the other two.
[quote]Elaikases wrote:
Elaikases wrote:
I finally posted three work-out videos:
- YouTube is the first, with the worst style. It is the first time I’ve done that exercise.
Incline sit-up 25 lb/10 reps – with video. Any advice on how to do this one right I’d appreciate. First time doing this one.
[/quote]
Good for you: This is a great exercise – one I intend to get back to doing myself, thanks for posting. Since I have not done them for a while, I hope you do not mind my commenting for my own benefit as well!
It seems to me that you are lifting your hips a bit at the bottom of the movement on most of the reps to give yourself a little momentum and making the beginning somewhat ballistic. I believe it is better to maintain a smooth movement throughout. So maybe leave the plate aside for a few sessions and / or reduce the angle. Also a reduction in the lower leg / upper leg angle, if the bench allows it, should help you keep the abs under tension throughout if that is not the case (i.e., at the top).
I always did them with a greater ROM like you, and got good results, but find recommendations like this:
for less evidently to the end just mentioned.
It’s best to think of a sit up as actually being a “roll-up”. The idea is to contract the abs and get your shoulder blades off the bench first and then pull with the hip flexors to take you the rest of the way.
The way you are currently doing it is all hip flexor. You’re lifting the hips to get a prestretch and subsequent acceleration from the hip flexors. this causes the abs to isometrically contract to create a stiff moment arm that’s easier to move, but isn’t an ab exercise per se. There’s nothing wrong with that, they’ll still get worked and hard too, but the tendency is to have the back extended in the lumbar region as you’re pulling up and that can cause a back injury.
That’s why I recommend thinking of it as a roll up. The back is rounded then, the lumbar region straightens and locks and the abs are fully contracted. Rolling up also recruits the transverse abdominus more, your nature-made weight belt, the one that pulls your gut in when the pretty bikini girl walks by at the beach. Make that strong and you can do anything you want, core-wise, without fear of injury.
I concur with 1Geech that you should do them without weight or lower the angle until you’ve got the form down. You want strong abs, not strong hip flexors. Overly strong hip flexors actually rotate the hips forward and cause all sorts of lower back problems down the road.
[quote]skidmark wrote:
It’s best to think of a sit up as actually being a “roll-up”. The idea is to contract the abs and get your shoulder blades off the bench first and then pull with the hip flexors to take you the rest of the way.
The way you are currently doing it is all hip flexor. You’re lifting the hips to get a prestretch and subsequent acceleration from the hip flexors. this causes the abs to isometrically contract to create a stiff moment arm that’s easier to move, but isn’t an ab exercise per se. There’s nothing wrong with that, they’ll still get worked and hard too, but the tendency is to have the back extended in the lumbar region as you’re pulling up and that can cause a back injury.
That’s why I recommend thinking of it as a roll up. The back is rounded then, the lumbar region straightens and locks and the abs are fully contracted. Rolling up also recruits the transverse abdominus more, your nature-made weight belt, the one that pulls your gut in when the pretty bikini girl walks by at the beach. Make that strong and you can do anything you want, core-wise, without fear of injury.
I concur with 1Geech that you should do them without weight or lower the angle until you’ve got the form down. You want strong abs, not strong hip flexors. Overly strong hip flexors actually rotate the hips forward and cause all sorts of lower back problems down the road.[/quote]
Thanks to both of you!
I’ve never done the exercise before, and figured I could use some help to get it right.
I’ll make adjustments, and I like the idea of thinking of it as a roll up rather than a sit-up. I’ve got years of these to do Might as well get it right.
Both of your comments help me understand the video clip better.
[quote]1Geech wrote:
Also a reduction in the lower leg / upper leg angle, if the bench allows it, should help you keep the abs under tension throughout if that is not the case (i.e., at the top).
I always did them with a greater ROM like you, and got good results, but find recommendations like this:
for less evidently to the end just mentioned.
[/quote]
The leg angle is fixed on this bench, though with the angle here is tension all the way to the top.
I’ll reduce the weight and follow the advice in order to get better form.
The good part was that I could really feel it in my abdominal at the end. I’m focusing on the negative part of the exercise, which is why I’m going slower going down, but I’m going to watch it at the bottom end so that I’m not cheating myself.
Thanks again for the advice and help.
FIrst of all, I hate those ab benches. IMO, when used as a decline they put unnecessary stress on your knees and quads. I would do this exercise by laying on the floor, calves and feet crossways across a flat bench. (Like this: +) Ideally you want your calves at a 90 degree angle to the thighs.
Start by doing a pelvic tuck. That’s right … kinda like having sex with the floor … use your hips to tuck your lumbar spine into the floor and tighten your abs to hold it there. THEN, while holding the tuck, perform the crunch, raising the head and shoulders. Pause 1-2 secs, lower. You may have to pause a second and re-establish your pelvic tuck, then repeat the crunch. Remember: Tuck, crunch, repeat. Ideally, you want to strive to not have to pause to re-tuck your pelvis, but hold it pressed against the floor the entire set.
Oh, and don’t bitch at me when you have to lower the weight or sets/reps because it’s much harder this way!
Cappy