1/5
walk & jog warmup
yoga stretches (from tnation article) and lots of foam rolling
5x135 deep squats on smith machine
feet on bench situps
What did you think of the yoga stuff?
[quote]FarmerBrett wrote:
What did you think of the yoga stuff?[/quote]
I think the stuff is a lot harder than it looks. Getting into the positions isn’t that difficult. Holding them with good form is another matter entirely. But I need to stay at it. My hips, hams and quads are really tight, which I think contributes to lower back pain and definitely hinders my squat progress.
1/7
jumping jacks
yoga stuff
foam rolling
alternating walk and sprints
more yoga stuff and other stretches
1/8
jumping jacks and feet elevated pushups warmup
3x10x25,35,45 one arm barbell presses
Defranco’s shoulder stuff 3x8x15lbs shrugs/external rotation/partial press
seated 3x12x25lb front shoulder raises
seated 3x12x15lb lateral shoulder raised
3x10xbodyweight dips
3x10x20 high cable curl right arm only
Good for you on the yoga. Staying limber is good.
Better be careful of those “yoga” classes…
[quote]cavalier wrote:
Better be careful of those “yoga” classes…
[/quote]
Any class that has fitness minded women wearig spandex getting bendy can’t be all bad!
1/10
This morning at the gym I watched a guy doing “deadlifts” with the most horrible form/mechanics you can imagine. I am not by any means an expert when it comes to weightlifting, but I have learned a few things, and watching his work made me cringe. I was going to go over, shake his hand and introduce myself and then ask if I could make a suggestion or two. But he caught me watching him and he gave me a look as if he were just daring me to make a comment or offer a suggestion. He cranked his earbuds WAY up and began strutting back and forth with the look-at-my-lats walk. So I walked away. I kinda feel bad about that, because I am sure he is going to hurt himself at some point.
light jog and yoga stuff to warmup
3x8x45,90,115 lumberjack squats to overhead press - these were more difficult than I was anticipating
3x8x100 standing narrow grip cable pulldowns
3x12x170 hammer lat pulldowns
3x8x100 cable pull throughs
[quote]kineticj wrote:
1/10
This morning at the gym I watched a guy doing “deadlifts” with the most horrible form/mechanics you can imagine. I am not by any means an expert when it comes to weightlifting, but I have learned a few things, and watching his work made me cringe. I was going to go over, shake his hand and introduce myself and then ask if I could make a suggestion or two. But he caught me watching him and he gave me a look as if he were just daring me to make a comment or offer a suggestion. He cranked his earbuds WAY up and began strutting back and forth with the look-at-my-lats walk. So I walked away. I kinda feel bad about that, because I am sure he is going to hurt himself at some point.
[/quote]
That’s always a tough call. Sounds like you read it right and you’d have just got yourself an earful!
2/11 218lbs
yoga stuff, foam roll, feet elevated pushups and light jog
3x12x95,100,105 reverse grip incline bench press
3x8x180 hammer wide chest press
3x12x15 chest flye right arm only
3x15,20,25 cable curls left arm only
3x10x25 body bar twists pressing
1/14
light jog, feet up pushups and yoga stuff
3x135 front squats, 5x155,175,185 (last set broken)
3x8x300 leg press
3x10x70 seated calf raises
3x20,40,60 kneeling hamstring curls right leg only
3x8x135 glute bridges shoulders on bench
3x25,35,40 preacher curls left arm only
I know how you feel about the bad-form-in-the-gym issues. I get really agitated when I see horrific stuff. I spot it easily and usually know how to verbally advise people how to correct it. But being a small female, especially, I figure males (and it’s almost always males) wouldn’t be receptive to the unsolicited comments.
[quote]kpsnap wrote:
I know how you feel about the bad-form-in-the-gym issues. I get really agitated when I see horrific stuff. I spot it easily and usually know how to verbally advise people how to correct it. But being a small female, especially, I figure males (and it’s almost always males) wouldn’t be receptive to the unsolicited comments.
[/quote]
It is almost always males. I rarely see a woman using free weights of any sort, but if she has progressed beyond the pink dumbells, it’s a sure bet that her form is better than most men’s in the room. Less ego and more common sense there, I think.
Since this is my thread and I think this band and this cover is most excellent:
2/17 221.2lbs
Got myself real pumped up listening to this on the way to the gym this am:
light jog, feet elevated pushups, yoga stuff, deep feet forward smith machine squats all to warmup
10xbar, 10x25, 8x35,45,55,65 one arm corner barbell lumberjack shoulder press
3x8x15 defranco shrug/ext. rotation/partial shoulder press
2x8x35,35,25 seated front shoulder raises with plate
3x8x15 lateral shoulder raises
3x8xbw+35lbs dips
3x10x25 overhead triceps extension left arm only