[quote]Elaikases wrote:
I’m gathering from you that the captains of crush are actually useful, not just a gimmick.[/quote]
Oh my! So NOT a gimmick!!! Probably the best spring grippers you can buy!
Cappy
[quote]barryjenkins00 wrote:
El adjust the chest support so you get a good stretch and your chest should be on the support. You should barely be able to grab the grip and pull, pause, squeeze. My friend it’s time tohit those free weights. Check the ego at the door and rock on. A year from now we’ll laugh about this. Have a great weekend.[/quote]
I actually put the chest support to where I can barely reach the weights, I often have to regrip on the fly. I just pull away some from the chest support the way I’ve learned rows are supposed to be done, but on the down ward stroke (back to rest) I take it all the way in to full extension and contact.
I’m careful to stop with my elbows at the mid-line on the body, I was warned about the risks if you pull past, so I just extend the entire motion to get a little more pull time in and to focus a little on the negative.
Thanks for the advice about the free weights. I just dropped one more machine this week-end for a free weight version. It was good stuff.
Ended up mowing the lawn in 95-100 degree weather as a “warm-up”
Made it to the gym around 1:00 p.m.
Went from the reverse fly machine to doing bent over dumb bell rows. Started with 60 lb x 10 with each arm.
Wood chop was still 197.5 x 8. I am eventually going to reach the top of the weight stack and the add-on plate at 205, it is just taking a while to get the last little bit. Tweaked a shoulder muscle just a little towards the end.
Shoulder press 70 x 8. +2.5 lb
Cable triceps extension, 95 x8, +2.5 lb
“bodyweight” squats, 20 lbs x 32 (I use the two ten pound dumb bells to help keep my form better and it pumps up my arms just a little).
Except for the shoulder press (an overhead press machine) I’m on cables or dumb bells for everything on Saturday now. Finally starting to see some improvements in my triceps, though they have a long way to go.
Given the way I derailed my arms and shoulders twice with rotator cuff injuries (and yes, I know I was an idiot the first time for waiting two years for the problem to just go away on its own before I let my doctor refer me to a specialist), I’m glad to finally be making upper body progress.
I’m learning more about grip strength, think I might add something directly for that (though on the cable exercises I use the rope attachment instead of handles).
First time doing bent over rows as a serious work-out segment. Kind of neat.
Was reading someone else’s log and realized that I’m finally at “over thirty-five” as in over thirty five years since the last time I programmed in machine code.
Guess I’m older than I realized.
Though it was good to see my daughter home from college today at lunch. She and the wife are still asleep (wife worked a twenty-four hour shift, daughter flew on the 6:00 a.m. flight to get here).
So, I’m eating lunch at home by myself and reading a little on T-Nation.
Made it to the gym with my oldest daughter tonight.
Abduction 350 x 21 tonight was my first night in a while of just treating this as a warm-up exercise rather than one to improve. On the other hand, daughter was impressed to see me add 45 lbs to the weight stack. I was feeling weak in the legs as well. Not sure why, only ran the stairs once today.
Adduction 340 x 21 – got a brief cramp in my abdominal muscles during this set, and had to finish it up as negatives. A busted set.
Lateral Raise 162.5 x8. +2 reps from last time when I just gassed out.
Dip +20 to bodyweight on the dip belt x 8 reps. That went well. I want to do at least eight reps (I seem to need 8-10 reps to make progress). My body is adjusting to the differences. Kid was impressed again.
Seated Row. 305 x8. +2.5 lb, first time to max the weight stack. Kid didn’t notice until she went to use the machine after I had.
Delt fly machine, 225 lb x 8 reps, +2.5 lb, - 1 rep.
Curl, 100 lb x 9, +2.5 lb. The rope and the cable machine have made curls suddenly start making progress for me, something that just wasn’t happening on the dumb bells and the preacher curl bench.
Abdominal bench, still nicely slanted, +8 lb, 8 reps. Probably will stick at 8 lbs next work out. +3 lb (went from a 5lb dumb bell to an 8 lb one) -1 rep.
Back Extension 360 lb x 10 reps, +5 lb. +55 on the stack.
All in all a good workout. Started out feeling weak in the legs, but everything else came through. Vs. last time when I started out feeling strong in the legs and gassed out.
Was neat to have my kid with me, back from college for a couple of weeks, then she has to be back at her job, then classes start. I’m so pleased with her.
For a post on her experiences taking a weight lifting class:
[quote][b]
My daughter took a weight lifting class and trained to failure. The coach often glared at her since she sometimes would leave, shaking after a shorter time than he felt appropriate.
So, comes time to take her final. She’s a day late, been sick, doctor released her, but said to take it easy.
The final consists of set weights and you are told to keep going until you can’t do any more reps.
First weight, she is moving along, eventually she asks the coach, “err, I’m at 128 reps, what is the most that counts toward the grade?” That number was 18 …
Coach suddenly realized that, perhaps, she had been training harder than he realized.
She got an A. [/b]
[/quote]
I love that! Great work ethic, there.
[quote]Capacity wrote:
Elaikases wrote:
I’m gathering from you that the captains of crush are actually useful, not just a gimmick.
Oh my! So NOT a gimmick!!! Probably the best spring grippers you can buy!
Cappy
[/quote]
cappy is absolutely correct and they come in different levels - not sure if that is the best descriptor. i can finally just about close the 100# one - may my calluses forgive me.
Picked up Treat Your Own Rotator Cuff.
It has been working for me.
Not much else to say on that.
[quote]Elaikases wrote:
Picked up Treat Your Own Rotator Cuff.
It has been working for me.
Not much else to say on that.[/quote]
Any tips to pass on?
He only has four basic stretches (with variations depending on how bad off you are), you do each one for thirty seconds a day. Had some studies that showed holding a static stretch for 30 seconds a day is enough to make steady progress.
Gets rid of warm-up stretches, etc.
Also has only four exercises, starting with isometrics and graduating to bands or weights.
I’ve switched an exercise I do to bent over dumb bell rows as that is one of the ones he endorses. External rotation, internal rotation, and one other (I’m not sure of the name, but similar to what I’m getting done with my lat raises).
The book strikes me as very simple in many ways. Almost too simple for some people.
It gets its value by explaining the studies behind what he suggests, and by providing alternates, from beginning (as in your rotator cuff is really damaged) to advanced (as in barely a problem or just keeping it healthy).
Studies that showed actual improvement of conditions other than inflammation were interesting.
Hope that makes sense.
I’ve added some non shoulder stretches to the stretching routine (I need to improve flexibility).
I’ll post a longer post on it when I have more time.
[quote]Elaikases wrote:
Any tips to pass on?
He only has four basic stretches (with variations depending on how bad off you are), you do each one for thirty seconds a day. Had some studies that showed holding a static stretch for 30 seconds a day is enough to make steady progress.
Gets rid of warm-up stretches, etc.
Also has only four exercises, starting with isometrics and graduating to bands or weights.
I’ve switched an exercise I do to bent over dumb bell rows as that is one of the ones he endorses. External rotation, internal rotation, and one other (I’m not sure of the name, but similar to what I’m getting done with my lat raises).
The book strikes me as very simple in many ways. Almost too simple for some people.
It gets its value by explaining the studies behind what he suggests, and by providing alternates, from beginning (as in your rotator cuff is really damaged) to advanced (as in barely a problem or just keeping it healthy).
Studies that showed actual improvement of conditions other than inflammation were interesting.
Hope that makes sense.
I’ve added some non shoulder stretches to the stretching routine (I need to improve flexibility).
I’ll post a longer post on it when I have more time.
[/quote]
Thanks! So far it sounds similar to what I’m currently doing for rehab exercises.
Soldog – I’ll always bet on your routines.
My rotator cuff routine, the one that has me waking up pain free from time to time, is as follows:
A version of this is where I start:
Rotator Cuff Exercise: Posterior Stretches : Medical Illustration except I’m doing the arm straight and across the body instead of up over the shoulder.
Next, the first stretch this guy does:
Then I do this stretch, though one arm at a time:
finish with up the back:
Weights today (you know, I like vacations, but I’m going to miss my lifting, since I know this rest is probably going to put me back a little)
Bent over dumb bell row, 65 x 10. +5 lbs. Dang, I don’t think I ever thought I’d get there.
Woodchop 197.5 x 9 +1 rep, finally getting a grove on it, actually lot my balance on the last rep (I do it on both sides, same weight, luckily I got my balance back, though with the cables falling down isn’t as bad as it could be).
Shoulder press 72.5 x 8 – a good warm-up.
Triceps cable 97.5 x 8. I’m almost to 100 which would be half way through the stack. When I started at 65 lbs or so it was hard going, now I’m feeling good about making progression – not to mention, I can finally see some improvement in my triceps with my shirt off. That’s a first. With the machines, my arms aren’t the right length and I always bottomed out quick and quit making progress. All I’d get is elbow and forearm pain.
Rotation – just start doing internal and external rotations with both arms (part of the rotator cuff improvement suite) 15 lb x 10 reps x 4 (one each arm, each way).
Scroll down to the rotation pictures, I’m using the cable machine. I’m tempted to buy one of those for the house, if I could find one that loaded up 400 lbs.
“Bodyweight squats” 20 lb x 34 reps, +2 more reps.
My off day, that used to have just two exercises I shoehorned in (because I’d run out of gas on my main lift day) is coming into its own.
Guess having a rest period in here won’t hurt too much, and will get me ready for the last four months of the year (Sept, Oct, Nov. Dec.). I’m going to see just how much stronger I can get by the end of the year.
Weight broke under 174 this morning. Lets see what vacation does to my weight. I’ve high hopes of not gaining too much on this trip. I’d like to be at 160 by years end.
Anyone have some strength/weight guides (so I can know what a good strength is for 160 lb?). What is a good curl for that weight, etc.?
Also, if anyone knows a good personal trainer in the Dallas-Fort Worth area, I want to rework my program over Christmas. I figure by then I’ll have been on this program long enough to tweak things, look for imbalances, etc.
Thanks.
Hmm, the system ate my post with all the links to various exercises, stretches, etc.
Dang. Well, I had a great morning lifting. Makes me sad to have vacation coming up.
I’m looking for a good personal trainer in the Dallas-Fort Worth area to catch around December in order to get my routine adjusted.
Right now I’m going to use the vacation as my rest period, and then see just how much stronger I can get by the end of December.
One neat thing is that I’m finally getting some strength and some improved size in my arms.
Dang, machines never worked for my arms (my arms aren’t the right size, all I would get would be elbow problems and sore forearms). I’m finally seeing real progress.
Heck, I’d seriously consider a cable weight machine if I could find one that racked four hundred pounds. I may even start cable flies next.
Bent over dumb bell rows, second time in my life, 65 x 10 each arm
Woodchop, 197.5 x 9 (starting to make progress, getting within inches of a 200 lb cable wood chop) Lost my balance on the last one (first time that has happened, didn’t quite fall, with a cable machine it isn’t as messy of a slip).
Shoulder press warm-up 72.5 x 8
Rotations (internal and external, both arms) 15 x 10 for each.
“Bodyweight” squat, 20 lb x 34 reps. I’m starting to feel it and a short pump after it is finished. My goal is between 100 and 200 of these, so I’ve a long way to go.
Used to be that Saturdays had just the two exercises I was too gassed to get done on Wednesdays. Now it is a complete set of exercises.
Soldog, if the system gives back the post, you will get links to all the stretches I do, in the order I do them, but I suspect any routine you are on is pretty solid, I’ve got faith in you.
The system gave the post up after all 
Thanks for all the links E! We do most of those type stretches as warm up during every Wado class and the rotations are similar to the band work I’ve been doing. I just wish that I could report more progress…
[quote]soldog wrote:
Thanks for all the links E! We do most of those type stretches as warm up during every Wado class and the rotations are similar to the band work I’ve been doing. I just wish that I could report more progress…[/quote]
Do you hold the stretches at least thirty seconds each and do you do them at least five times a week? I didn’t make progress until I started doing both things. I was holding the stretches for a shorter period of time and was only stretching three times a week.
Now I stretch six times a week and hold the stretches for a full thirty seconds by the clock.
[quote]Elaikases wrote:
Do you hold the stretches at least thirty seconds each and do you do them at least five times a week? I didn’t make progress until I started doing both things. I was holding the stretches for a shorter period of time and was only stretching three times a week.
Now I stretch six times a week and hold the stretches for a full thirty seconds by the clock.
[/quote]
The 30 second hold and 5x a week is where I fall down. I’ll have to fix that.
Sighted in my rifle with my daughter who came home on vacation. I need to get around to having cataract surgery so I can see things through the darn binoculars when I’m trying to see where the bullets hit.
On the other hand, the rifle was sweet. Sighting went well, the last five round group I shot clustered inside of an inch, with several holes touching each other (which is why I couldn’t figure out if I was hitting the target correctly or not. The kid has better eyes and kept telling me to just keep shooting).
Some friends want to go pig hunting come spring, I may join them.
And, I’ll probably shoot another box of ammunition between now and then, just to make sure the rifle has stayed sighted in.
[quote]soldog wrote:
Elaikases wrote:
Do you hold the stretches at least thirty seconds each and do you do them at least five times a week? I didn’t make progress until I started doing both things. I was holding the stretches for a shorter period of time and was only stretching three times a week.
Now I stretch six times a week and hold the stretches for a full thirty seconds by the clock.
The 30 second hold and 5x a week is where I fall down. I’ll have to fix that.[/quote]
I wasn’t making progress on an old fashioned stretch three times a week, and shorter hold times on the stretch. I’m amazed what a difference the longer holds and the more frequent stretches make.
From: The Business/Judo of Life: It's all about the "want-to"
That is some serious “want to.”
[quote]Elaikases wrote:
Sighted in my rifle with my daughter who came home on vacation. I need to get around to having cataract surgery so I can see things through the darn binoculars when I’m trying to see where the bullets hit.
On the other hand, the rifle was sweet. Sighting went well, the last five round group I shot clustered inside of an inch, with several holes touching each other (which is why I couldn’t figure out if I was hitting the target correctly or not. The kid has better eyes and kept telling me to just keep shooting).
Some friends want to go pig hunting come spring, I may join them.
And, I’ll probably shoot another box of ammunition between now and then, just to make sure the rifle has stayed sighted in.
[/quote]
What are you shooting? I never was a great rifle shot. I sucked with the M16 in service. Last time I had to qualify with one the range master said “Chief, you’d better use it as a club”. I always carried a Mossberg 590A1 with a 14" barrel and 12 gauge flechette rounds. Not worth anything at distances but really helped with my accuracy problem up close.