[quote]CDQAR24 wrote:
I tend to agree with PCH2 about the ‘angry’ comment. Some of the members IMO are a little too serious. I’ve been lifting for a good minute now and I’m no pro. I’m in it to feel better (physically, mentally and emotionally) and to be able to ‘hang’ with the grandkids more than anything. My 6yo grand-daughter thinks it’s SOOOO COOOOLLL that her Papa Tony is the only one in the family left that can catch her and lift her overhead like she’s still ‘the baby.’ Gives me a warm fuzzy, yeah I know…I’m showin’ tells here.
[/quote]
Awwww…that’s so cute! You so don’t look old enough to have a grand-daughter, or even kids old enough to have their own kids. But that’s what I want too. To be able to keep up with any kids I might have.
–Awwww…that’s so cute! You so don’t look old enough to have a grand-daughter, or even kids old enough to have their own kids. But that’s what I want too. To be able to keep up with any kids I might have.–
Well, Some of us got started a little earlier than we would’ve liked, but here and now wouldn’t change it. The path we took got us to where we’re at and it’s pretty good! But thank you for the compliment, just the same!
–aw. Papa Tony. I agree, it is a little silly to talk all hardcore… I mean, it’s sure fun to be arrogant but it’s not very real.–
Yes indeed. Hey, but um, don’t go telling the folx in SAMA! I mean, I’ve gotta keep up appearances an’ all…lol
Stretching. I think it’s actually working. My head is closer to my knees.
Everything is listed reps x weight.
Bench: 4 sets of 10x30.
Flys: 6x40, 2 sets of 6x55, 4x55.
OHP: 3 sets of 8x30. The last one of the last set…oy…such bad form. I probably have bad form anyway, but my back actually bowed and the right side went up before the left side.
Lat Raises: 2 sets of 12x6. I’m really trying to just move my lats and not my whole shoulder and kind of shrug when I do these. It’s great when I can feel the difference. Like I’ve said before, it’s awesome that the parts of my body that are supposed to hurt actually hurt, and not just my shoulders.
Then I did 20 minutes of walking on the treadmill at 3.3 mph at a 1/5% incline.
Thursday was weigh in day for the “Biggest Loser” thing at work. I’ve lost 5 pounds and 2% body fat. The scale at work says 175, the one at my parents’ house says 170. I like the one at my parents’ better, but the one at work is probably the more accurate one.
I bought a rolling pin today at Wal-Mart. I looked for some kind of foam roller or those rolling sticks but they didn’t have any. Since I am going to start foam rolling, what is the best way to do it? For what duration do you roll?
Ahh, CDQAR24, your statement about muscles vs. joints hits close to home for me. So true, so true. And the journey vs. destination statement.
Good training, here. I foam roll by lying with the affected area on the foam roller and going back and forth. I don’t know about duration. I generally keep it pretty short. My ART guy advised against overdoing so as not to exacerbate a problem area and actually making it more (or “moar” as people here tend to spell it) sore.
I second Masch’s comment - your training looks really good so far, especially considering how limited the resources at your gym are (you haven’t started at the kick-ass gym yet, right?).
One comment I have - are you doing static stretching directly before your workout? If so, I’ve heard that’s not really the best time for that, as it can temporarily weaken your muscles. From what I understand, it’s better to do dynamic stretches (like leg swings, etc), and activation/mobility work as a warm-up to training, and save the static stretching for afterwards, or prior to bed.
Glad you liked it Kpsnap! Just speaking from experience…
Now, that’s what we’re (IH and myself) are looking for Greenie! Looks like you had a pretty good session there! Congrats.
You said your torso went to crap on your last set of OHPs. Could your concentration on your core have slipped? Keep that in mind for the future. I’d really hate to hear that you’ve slipped a disc. That would SUCK! On that note, for that movement I’d ask you to concentrate on pressing the weight up from your lower abdominal area through your lats into your upper-pecs and front delts. Finishing the movement with your triceps. DON’T lock your knees or your elbows. Keep the weight on the muscles, not the joints.
I don’t know if it’s come up, but you can get a real cheap roller from your hardware store. 4-6" PVC pipe. Have them cut to 3-4 feet and let your bodyweight supply the force. One other note about massage (and I’m pretty sure Kpsnap will agree) is that it releases toxins. The deeper the massage, the more toxins into the muscles and bloodstream. SO, drink massive amounts of water immediately afterwards to aid in the “proper disposal” of said toxins. Else you’ll feel like crap shortly thereafter and it will affect your recovery.
Sorry to get all long-winded, just want to see you succeed…
Glad you liked it Kpsnap! Just speaking from experience…
Now, that’s what we’re (IH and myself) are looking for Greenie! Looks like you had a pretty good session there! Congrats.
You said your torso went to crap on your last set of OHPs. Could your concentration on your core have slipped? Keep that in mind for the future. I’d really hate to hear that you’ve slipped a disc. That would SUCK! On that note, for that movement I’d ask you to concentrate on pressing the weight up from your lower abdominal area through your lats into your upper-pecs and front delts. Finishing the movement with your triceps. DON’T lock your knees or your elbows. Keep the weight on the muscles, not the joints.
I don’t know if it’s come up, but you can get a real cheap roller from your hardware store. 4-6" PVC pipe. Have them cut to 3-4 feet and let your bodyweight supply the force. One other note about massage (and I’m pretty sure Kpsnap will agree) is that it releases toxins. The deeper the massage, the more toxins into the muscles and bloodstream. SO, drink massive amounts of water immediately afterwards to aid in the “proper disposal” of said toxins. Else you’ll feel like crap shortly thereafter and it will affect your recovery.
Sorry to get all long-winded, just want to see you succeed…[/quote]
Yeah, getting hurt is the last thing we need right now! Especially, with us moving her here and all the other things that have to be taken care of between now and early June.
She’s going to be re-learning the vast majority of movements, anyway, when she joins the new gym…not to mention stricter eating habits.
Long-winded is good, bud. The feedback is much appreciated.
Yeah, getting hurt is the last thing we need right now! Especially, with us moving her here and all the other things that have to be taken care of between now and early June.
She’s going to be re-learning the vast majority of movements, anyway, when she joins the new gym…not to mention stricter eating habits.
Long-winded is good, bud. The feedback is much appreciated. [/quote]
Thanks bro. I don’t wanna step on your toes or anything, just trying to be helpful. Good to see you guys gettin’ together, best wishes on your futures! AND that is a SICK gym you’ve got up there.
Yeah, getting hurt is the last thing we need right now! Especially, with us moving her here and all the other things that have to be taken care of between now and early June.
She’s going to be re-learning the vast majority of movements, anyway, when she joins the new gym…not to mention stricter eating habits.
Long-winded is good, bud. The feedback is much appreciated. [/quote]
Thanks bro. I don’t wanna step on your toes or anything, just trying to be helpful. Good to see you guys gettin’ together, best wishes on your futures! AND that is a SICK gym you’ve got up there.
[/quote]
Noooooooooooo… Green’s log is all about her and getting feedback from y’all. I give her my 2 cents, also. So, don’t worry, you’re not stepping on my toes at all.
It’s definitely a quality gym…and, the great thing is that it’s a 5 minute walk there.
RBlue: It is static stretching. Being a former dancer and in color guard all through high school and college, I’ve just always stretched before doing something, so it seemed logical. So, leg swings and maybe arm circles beforehand? Everyone talks about “mobility drills” but never mentions what they are. I’m assuming they are like that or weaving a medicine ball between your legs which WW has mentioned (Man, I hate referencing him and FA).
CDQAR: Any and all advice is appreciated. Granted, ppl have differing views and ideas on how to do stuff but I think most ppl agree on the the basics. I just need to learn my body and see what works the best.
So, I have good news and bad news:
Bad news: No training today b/c I was called into work at noon. Apparently the schedule that was distributed had me working at 2:30pm but the schedule that was put in the computer had me working at 6:30am. When they figured this out this morning, the morning rooms controller EMAILED me, not called, EMAILED me, at 6:40am to ask me to come in at 10am. WHO THE FUCK EMAILS THAT SHIT??? I mean, we had over 800 arrivals today (over half due in by 2pm), in a hotel of 1,198 rooms, I would think having me come in, as an extra person, would be IMPORTANT and MUCH NEEDED. Well, I woke up AT 10am, checked my Blackberry, read the email, and called work. They said to come in at noon, so I did.
I will make up for the lack of training by riding my bike tomorrow.
Good news: I have a phone interview with the Philadelphia Airport Marriott on Wednesday for an Operations Supervisor position. And I dyed my hair, but I don’t think there’s much of a change.
Oh boy, don’t you love work stupidity? Sorry to hear it messed with your training!
Yay for the phone interview! Hope it goes well.
I’m not as good of a warmer-upper as I probably should be, but here’s some of what I do. I don’t do all of these before every workout, though; it depends on what I’m training that day (hope this helps):
40-50 jumping jacks (or you can do anything else that’s going to get your heart rate up a little)
Arm circles - 10 forwards & backwards on each arm
Shoulder dislocates
scapular push ups
external rotations
wall ankle mobilizations
legs swings (side to side and front to back)
fire hydrants
glute bridges (double and single leg)
lunges or split squats in different planes
hip abductions
etc…
You should be able to look up any of these that you’re not familiar with. (I’ve also been doing some isometric exercises specific to some muscular imbalances I have that were found with an M.A.T assessment.)
[quote]RBlue wrote:
One comment I have - are you doing static stretching directly before your workout? If so, I’ve heard that’s not really the best time for that, as it can temporarily weaken your muscles. From what I understand, it’s better to do dynamic stretches (like leg swings, etc), and activation/mobility work as a warm-up to training, and save the static stretching for afterwards, or prior to bed.[/quote]
I had always heard that the amount that static stretching actually decreases your strength is fairly small. So, if you need the static stretching to get into the proper position for lifts (like stretching hammies or hip flexors to get deeper into the squat or down to the proper deadlift position), it’s totally worth the minute strength loss to get the form right. If you’re already flexible enough for that though, RBlue’s right, you can save the static stretches til after the workout.
Mobility work is totally important though, definitely do that before your workout!
Like Rachelle said, I should probably do way more warmup. But this is what I do:
2 minutes on the rowing machine (ConceptII rower) to get the blood flowing
Leg swings, front and back and then standing hip circles clockwise and counter-clockwise
Shoulder dislocates with a wooden stick
Hip flexor stretching
Squat to stands
Bird dogs
Glute bridges
I focus alot on warming up my hips and glutes as these are my problem areas.
[quote]mom-in-MD wrote:
just saying hi…sucky about work!! you could have pretended not to see the email…nah! [/quote]
I thought about lying and saying I was still at my parents. But we’re already short staffed, and with over 500 IRS agents checking in…they needed all the help they could get!
Chimera, RBlue, and Kimba: thanx for all the advice and different exercises. Anything that helps me lessening muscle cramps is appreciated. Besides being mobility exercises, I’ve heard fire hydrants really help your butt!
