Workkin' Out! - Page 32

lumberjim · 04-23-2010, 07:45 PM

i overheard a trainer showing a client how to strengthen their joints....

he said... set up the machine (whichever one you are on) with WAY too much weight for you to move, and then just press against it for 10 seconds x 3 sets. he was demonstrating on a leg extender machine and talking about the knee joint....

made sense.... it tightens your ligaments up, and reduces the chance of injury.

then again...... the next guy i overhear will be saying the exact opposite.

Flint · 04-23-2010, 08:21 PM

If you train really heavy for at least one movement on each body part, going down to the 2 rep range, wouldn't you get basically the same benefit? For that matter, every time you go to failure on a set and really try to make that last rep, even going to partial reps and rest/pause reps, you should be getting that same benefit, i.e. pushing really hard against a weight that you can't move.

Everybody except first-day beginners should be training to failure. At least on the last set of every exercise.

Although I'll admit that I don't know the difference between training ligaments and training muscles/tendons.

lumberjim · 04-23-2010, 08:24 PM

no

Flint · 04-23-2010, 08:27 PM

There is this thing called capital letters.

lumberjim · 04-23-2010, 08:35 PM

SUCK IT

jinx · 04-27-2010, 11:47 AM

Diet alone will not likely lead to significant weight loss

In monkeys.

Quote:

To conduct the research, Cameron and OHSU post-doctoral fellow Elinor Sullivan, Ph.D., studied 18 female rhesus macaque monkeys at the Oregon National Primate Research Center. The monkeys were placed on a high-fat diet for several years. They were then returned to a lower-fat diet (standard monkey food) with a 30 percent reduction in calories. For a one-month period, the monkeys' weight and activity levels were closely tracked. Activity was tracked through the use of an activity monitor worn on a collar.

"Surprisingly, there was no significant weight loss at the end of the month," explained Sullivan. "However, there was a significant change in the activity levels for these monkeys. Naturally occurring levels of physical activity for the animals began to diminish soon after the reduced-calorie diet began. When caloric intake was further reduced in a second month, physical activity in the monkeys diminished even further."

A comparison group of three monkeys was fed a normal monkey diet and was trained to exercise for one hour daily on a treadmill. This comparison group did lose weight.

Flint · 04-29-2010, 01:13 PM

MISSION ACCOMPLISHED: Hamstrings are sore.
4 x 50-rep supersets: Leg Press 25 reps + Calf Raises (on Leg Press) 25 reps.
Then, 3 sets, 10 reps of heavy squats (on the power rack I just got for free).
Throughout all of this I am doing deep hamstring stretches between each set.
Finally, to target the hamstrings: Stiff-legged Deadlifts, 4 sets, 10 reps.

Flint · 04-30-2010, 12:09 PM

Machine press, flat dumbell press, flat bench press, seated military press, machine fly, lateral raises, pressdowns w/ rope.

Gauging my shoulder's reaction, I think I will put dumbell chest presses back on an incline, resume doing dumbell presses instead of barbell for shoulders (lighter weight, more reps), cease any heavy fly movements, cease any lateral movements and instead do upright rows on back day (more traps involved).

Yes, this is my personal workout log.

Flint · 05-03-2010, 12:50 PM

Pulldowns aggravate my wrist AND my shoulder, so they're out.

Low-pulley rows (with an angled grip to avoid wrist pain) supersetted with machine rows (hammer grip) to warm up and pump lats.

Next, the good stuff: Deadlifts supersetted with Bent-Over Barbell Rows (same weight, no rest, 10 reps each). Up until the heavy sets where I took good long rests.

Really cool biceps movement (super biceps stretch at the bottom): Incline bench curls from reverse-curl position to standard grip at the top (the biceps also ROTATES the arm).

Then some shrugs. Then I went jogging.

Flint · 05-06-2010, 10:15 PM

Quote:

Originally Posted by lumberjim

i have a few good emails from our trainer if you want, I'll forward to whoever wants them.

Thanks, jimbo. I hardly ever check my gmail, but I logged in today specifically to look at this material. Some of these are things I actually do every morning, but many of them gave me new ideas of what I could add to my regimen. I've always been big on stretching. Thanks again.

Oh, did chest/etc. today. Machine presses, incline dumbell presses and flat bench presses. Very light weights for shoulder isolation: 5 front raises/5 side raises/5 rear laterals, repeat without resting (30 reps). I did that superset three times (90 reps total). Then rope pressdowns to finish triceps.

monster · 05-06-2010, 10:37 PM

pics or none of this training happened.......

lumberjim · 05-06-2010, 10:38 PM

that was weeks ago

I'm offended that you gave me a tertiary email address. in retaliation for this offense, I will bomb that address with all manner of porn.

Flint · 05-06-2010, 10:45 PM

Quote:

Originally Posted by lumberjim

that was weeks ago

I'm offended that you gave me a tertiary email address.

I've been busy. I'm not a big email guy if it isn't work-related.

I need an olympic bar...

monster · 05-06-2010, 10:46 PM

I don't see evidence of equipment use.....

jinx · 05-06-2010, 10:48 PM

cardio?

04-23-2010, 07:45 PM	#466
lumberjim I can hear my ears Join Date: Oct 2003 Posts: 25,571	i overheard a trainer showing a client how to strengthen their joints.... he said... set up the machine (whichever one you are on) with WAY too much weight for you to move, and then just press against it for 10 seconds x 3 sets. he was demonstrating on a leg extender machine and talking about the knee joint.... made sense.... it tightens your ligaments up, and reduces the chance of injury. then again...... the next guy i overhear will be saying the exact opposite. __________________ This body holding me reminds me of my own mortality Embrace this moment, remember We are eternal, all this pain is an illusion ~MJKeenan

04-23-2010, 08:21 PM	#467
Flint Snowflake Join Date: Mar 2006 Location: Dystopia Posts: 13,136	If you train really heavy for at least one movement on each body part, going down to the 2 rep range, wouldn't you get basically the same benefit? For that matter, every time you go to failure on a set and really try to make that last rep, even going to partial reps and rest/pause reps, you should be getting that same benefit, i.e. pushing really hard against a weight that you can't move. Everybody except first-day beginners should be training to failure. At least on the last set of every exercise. Although I'll admit that I don't know the difference between training ligaments and training muscles/tendons. __________________ **************** There's a level of facility that everyone needs to accomplish, and from there it's a matter of deciding for yourself how important ultra-facility is to your expression. ... I found, like Joseph Campbell said, if you just follow whatever gives you a little joy or excitement or awe, then you're on the right track. . . . . . . . . . . . . . . . . . . . . . . . . . . Terry Bozzio**

04-23-2010, 08:24 PM	#468
lumberjim I can hear my ears Join Date: Oct 2003 Posts: 25,571	no __________________ This body holding me reminds me of my own mortality Embrace this moment, remember We are eternal, all this pain is an illusion ~MJKeenan

04-23-2010, 08:27 PM	#469
Flint Snowflake Join Date: Mar 2006 Location: Dystopia Posts: 13,136	There is this thing called capital letters. __________________ **************** There's a level of facility that everyone needs to accomplish, and from there it's a matter of deciding for yourself how important ultra-facility is to your expression. ... I found, like Joseph Campbell said, if you just follow whatever gives you a little joy or excitement or awe, then you're on the right track. . . . . . . . . . . . . . . . . . . . . . . . . . . Terry Bozzio**

04-23-2010, 08:35 PM	#470
lumberjim I can hear my ears Join Date: Oct 2003 Posts: 25,571	SUCK IT __________________ This body holding me reminds me of my own mortality Embrace this moment, remember We are eternal, all this pain is an illusion ~MJKeenan

04-29-2010, 01:13 PM	#472
Flint Snowflake Join Date: Mar 2006 Location: Dystopia Posts: 13,136	MISSION ACCOMPLISHED: Hamstrings are sore. 4 x 50-rep supersets: Leg Press 25 reps + Calf Raises (on Leg Press) 25 reps. Then, 3 sets, 10 reps of heavy squats (on the power rack I just got for free). Throughout all of this I am doing deep hamstring stretches between each set. Finally, to target the hamstrings: Stiff-legged Deadlifts, 4 sets, 10 reps. __________________ **************** There's a level of facility that everyone needs to accomplish, and from there it's a matter of deciding for yourself how important ultra-facility is to your expression. ... I found, like Joseph Campbell said, if you just follow whatever gives you a little joy or excitement or awe, then you're on the right track. . . . . . . . . . . . . . . . . . . . . . . . . . . Terry Bozzio**

04-30-2010, 12:09 PM	#473
Flint Snowflake Join Date: Mar 2006 Location: Dystopia Posts: 13,136	chest, shoulders, triceps Machine press, flat dumbell press, flat bench press, seated military press, machine fly, lateral raises, pressdowns w/ rope. Gauging my shoulder's reaction, I think I will put dumbell chest presses back on an incline, resume doing dumbell presses instead of barbell for shoulders (lighter weight, more reps), cease any heavy fly movements, cease any lateral movements and instead do upright rows on back day (more traps involved). Yes, this is my personal workout log. __________________ **************** There's a level of facility that everyone needs to accomplish, and from there it's a matter of deciding for yourself how important ultra-facility is to your expression. ... I found, like Joseph Campbell said, if you just follow whatever gives you a little joy or excitement or awe, then you're on the right track. . . . . . . . . . . . . . . . . . . . . . . . . . . Terry Bozzio**

05-03-2010, 12:50 PM	#474
Flint Snowflake Join Date: Mar 2006 Location: Dystopia Posts: 13,136	back, biceps ... cardio Pulldowns aggravate my wrist AND my shoulder, so they're out. Low-pulley rows (with an angled grip to avoid wrist pain) supersetted with machine rows (hammer grip) to warm up and pump lats. Next, the good stuff: Deadlifts supersetted with Bent-Over Barbell Rows (same weight, no rest, 10 reps each). Up until the heavy sets where I took good long rests. Really cool biceps movement (super biceps stretch at the bottom): Incline bench curls from reverse-curl position to standard grip at the top (the biceps also ROTATES the arm). Then some shrugs. Then I went jogging. __________________ **************** There's a level of facility that everyone needs to accomplish, and from there it's a matter of deciding for yourself how important ultra-facility is to your expression. ... I found, like Joseph Campbell said, if you just follow whatever gives you a little joy or excitement or awe, then you're on the right track. . . . . . . . . . . . . . . . . . . . . . . . . . . Terry Bozzio**

05-06-2010, 10:37 PM	#476
monster I hear them call the tide Join Date: Dec 2005 Location: Perpetual Chaos Posts: 30,852	pics or none of this training happened....... __________________ The most difficult thing is the decision to act, the rest is merely tenacity Amelia Earhart

05-06-2010, 10:38 PM	#477
lumberjim I can hear my ears Join Date: Oct 2003 Posts: 25,571	that was weeks ago I'm offended that you gave me a tertiary email address. in retaliation for this offense, I will bomb that address with all manner of porn. __________________ This body holding me reminds me of my own mortality Embrace this moment, remember We are eternal, all this pain is an illusion ~MJKeenan

05-06-2010, 10:46 PM	#479
monster I hear them call the tide Join Date: Dec 2005 Location: Perpetual Chaos Posts: 30,852	I don't see evidence of equipment use..... __________________ The most difficult thing is the decision to act, the rest is merely tenacity Amelia Earhart

05-06-2010, 10:48 PM	#480
jinx Come on, cat. Join Date: Nov 2003 Location: general vicinity of Philadelphia area Posts: 7,013	cardio? __________________ Crying won't help you, praying won't do you no good.

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)