Wednesday May 9
100 rep challenge 50+25 +0 separated by 4 hrs each.
step class
Lunchtime:
–seated chest-supported rows (Vertical Row machine)
then I went to work and came back 4hrs later to do:
while supported on the 45 degree back extension machine
–20 extensions
then I went to the prone chest supported row machine. Whose handle alone is quite heavy though I don’t know how heavy it is. I will post a picture of it.
prone row 12x(?+10#)
so another miracle- 25#. I never thought I would reach that so fast. It is a stretch- I can’t retract it all the way up on reps 4-8 etc.
So I am very curious what will happen to my back tomorrow. I feel the chest supported rows are very safe.
some form notes:
Lat pulldown/chin up progression trick from
Everyone thinks about upper traps, but not lower. That’s too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here’s how to train them. Developing your lower traps is a guaranteed way to turn yourself into...
…To begin with, put an appropriate weight on the lat pulldown machine, and go through a full range of motion (ROM). However, instead of performing reps, all I want you to do for now is to hold the bar in the bottom position near your collarbone.
The key here is to focus on actively depressing the scapulae and holding it in this position. Don’t be surprised if it’s actually difficult at first!..
…We’re going to follow a very similar progression in the chin-up progression as we did in the lat pulldown progression. The starting point is a basic isometric in the midpoint position.
Essentially, what you’re going to do here is to get yourself up into the top position of a chin-up, where your upper chest should be adjacent to the bar, and you’re actively depressing the scapulae throughout.
The goal here should be to perform 3 sets of one 20-second hold. I need to give Bill Hartman credit here, as he’s the one who came up with the guideline. Regardless, the carryover of a 20-second hold is quite effective, since most sets of bench presses don’t last any longer than this.
and lat pulldown form info from
Back before he was governing the state and impregnating the hired help, Arnold Schwarzenegger was way ahead of his time as a bodybuilder.
Est. reading time: 9 minutes
…Here’s how to apply the technique for optimal effect. Rather than thinking about where you feel a muscular stimulus, think about where you’re supposed to feel the stimulus.
In the example of the lat pulldown, you must focus on pulling the weight down using only the muscles in your upper back. Continue with this thought process until you reach the bottom phase of the movement and then squeeze your shoulder blades together, feeling a distinct contraction in your lats.
On the eccentric portion of the rep, force your lats to resist the gravitational force of the weight so that the muscles lengthen in a controlled fashion.
Finally, when you approach the starting point of the exercise, you should feel a complete stretch in the lats, and, without hesitation, proceed to the next repetition by repeating the process.
Keeping your mental focus channeled in this manner will direct the majority of stress to the target muscles of your upper back, thereby maximizing muscular stimulation.
and on prone y’s from
Everyone thinks about upper traps, but not lower. That’s too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here’s how to train them. Developing your lower traps is a guaranteed way to turn yourself into...
…The prone Y is a simple exercise. Lay face down on the floor, with the arms extended straight out at the 10 and 2 positions. The thumbs should be pointing straight up throughout.
From the starting position, drive through the scapulae and allow them to actively depress down. If you’re having issues keeping the arms straight, you can bend the elbows slightly and perform the movement in this fashion. The key is not to move from the elbows and shoulders Ã??Ã?¢?? think solely about moving from the scapulae…
Rows: