A little more consistently anyway. Thank you sir
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Shoulders and guns today. Elbows feeling good.
-
OHP
45/10
65/8
95/6
115/6
135/6 -
Machine Lateral
3 x 8ish + another 6 or so 1/2 reps with heavier weight -
DB Zottman Curl
20/8 x 4 -
Machine Curl
5 sets -
Machine Extension
5 sets -
Machine Dips
4 sets -
Toe Press
4 sets -
Cable Crunch
Just called the Uber and did crunches until it came. 7 minute abs!
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Happy cake day!
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did someone say cake…hmmm cake
Happy anniversary mate
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Thanks! I remember joining this site as a young dude asking CT how to meet my unit requirements and be jacked.
Today we did a video for something meant to be funny that was about my arm size. I definitely wouldn’t be able to pass any unit fitness expectations!
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Happy cake day!!!
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Jefferson Curls! Sorry to bum you out, but it’s not actually a biceps exercise. I’ve been going to PT for my constant back pain. The most bang for my buck things to help have been back extensions and side crunches on the 45 degree machine and Jefferson Curls. I do the latter with 15 to 25 lbs and stand on a box (because the weight hits the ground now). I hold at the bottom for about 3 seconds and do 1 set of 10 most days of the week.
I was feeling my low back on machine leg presses which is clearly a sign my posterior was too tight. I’m still not pain free but I’m getting better.
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Thanks man! I’ll definitely try those. At least they’re exercises. I hate rolling around on the floor to the point I’d clearly rather just be in pain.
I’m kind of surprised the side crunches do anything, but I will give them a shot.
I had to google the Jefferson curls. Do you do this to loosen up before you lift or more as its own thing after? Or does it maybe not matter at all as long as you do it?
I got a flu/ man cold, which is obviously worse than any illness a woman could catch, so probably not bad in the gym until tomorrow or even Thursday (quick day trip tomorrow). As an aside, I am mastering the art of commuting to a city and back same day without an overnight; it’s a pretty incredible world that we can do that without really thinking about it.
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I do them as part of my warm-up. But I also do them throughout the day if I don’t hit the gym. The weight really helps pull you down and loosen up. If I’m at home, I just cross my arms and hang with my bodyweight. Heck, I’ll do that before I attempt to put on my socks. Some days I struggle to bend forward and raise my foot by flexing at the hip. It’s sad, I know, but I digress.
The side crunches came from some stuff I’ve seen online. Here’s a link to one of the people who have popped up on my algorithm. I’m making progress and my back hurts less so I’ll keep going until it stops helping.
One ‘standard’ I recently saw in one of videos is to be able to do the same number of reps of bodyweight back extensions on the 45 degree machine (the one in his video) as push-ups. So if you do 35 push-ups, you should do at least 35 back extensions.
My personal belief is that I’ve created my problem by locking up my lower back. It’s always been about neutral spine, bracing, stable spine. I haven’t really trained it through a full range of motion and now I’m paying the price. I don’t think I need to swap my RDL’s for Stiff Legged Deads with 200 lbs, but I definitely need to continue the weight back extensions and Jefferson Curls with weight.
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How do you mean? Like as lifters it’s always about the brace and now the segments don’t move?
I’m going to tag @Koestrizer into this convo even though I know he probably doesn’t have time to reply with his move. I chatted this through with him when I injured my back and he said something along the lines (bad paraphrase sorry!) of this: the spine is designed to be moved, it isn’t a rigid locked joint, it’s for movement and mobility and when we only lift in that neutral position we actually don’t equip ourselves to be able to to do the things that we’re meant to be able to, like round and arch, then we pick up injuries.
He wasn’t advocating deadlifting with a crapping dog posture, but including things that work through different positions (wasn’t any foam rolling or stretching).
That’s probably a terrible summation of what he said, and if he gets time I’m sure he’ll come in and clarify and correct!
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You know, I read that, but it wasn’t until you highlighted it that I got the visual of what it meant.
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I love this place so much, for so many reasons.
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Knowing @Koestrizer he wouldn’t be fking spiders or dog crap lifting
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Correct. We do everything with a neutral spine and rarely spend intentional time moving through a full range of motion.
I hip hinge just about every time I need to pick something up. Protect the spine, right? Well it does actually flex and extend past neutral. It’s not a bad idea to go ahead and let it do that. But the load is important. It doesn’t have to be heavy but our back needs to move.
If I look back at my training, I stopped doing certain things when I started deadlifting. Why do back extensions if I’m repping 400+ pounds on deads? Seemed like an unnecessary addition to my workout because my lower back already got some serious work. In hindsight I realize I didn’t necessarily need to work it more, but I needed to use it through a full range of motion.
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That makes sense. I do back extensions, but even then I hinge them - so they’re mostly hamstring and glute. I’ll take this onboard - really appreciate it!
Quick day trip to Dallas today. Maybe back into a schedule tonight/ tomorrow morning!
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Quick day trip to Dallas today.
Get some brisket! And then describe it to me slowly.
But also hope your schedule is able to resolve.
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