Splits: 180x14,14,14
Lat Pulldowns: 175x14,190x14,205x12,11,10
Magnum Situps: 90x16, 135x16, 145x16,16,16
Triceps Ext-Cable: 85x14, 100x11,8, 85x11
Delt Raises: 80x12, 90x12, 100x10,10,8
Treadmill: 25 minutes @ 4.5mph+incline
Thursday, January 20, 2011
Wednesday, January 19, 2011
Pumpin' Iron, Sweatin' Steel
Tuesday Night:
Barbell Deep Squats: 225x14,14,14,12,11
Side-Bend Shrugs: 45x14,80x12,90x12,12
Rows-Hammer: 90sx12, 135sx10,10,9
Incline Bench Press: 185x6, 175x6, 165x7, 155x8,7
Barbell Deep Squats: 225x14,14,14,12,11
Side-Bend Shrugs: 45x14,80x12,90x12,12
Rows-Hammer: 90sx12, 135sx10,10,9
Incline Bench Press: 185x6, 175x6, 165x7, 155x8,7
Monday, January 17, 2011
Sunday Workout Jan 16, 2011
Splits: 180x15x3
Hammer Curls: 70x14, 75x10,7, 70x9
Triceps Extensions: 80x12, 90x12, 110x7, 100x8,7
Lat Pulldowns: 175x18, 190x14, 205x12, 220x10, 190x12
Situps-Magnum Seated: 90x18, 135x16, 145x15,15,14
Delt Raises-Machine: 80x12, 85x13, 90x12,10, 85x10
Treadmill 25 minutes/480 calories
Hammer Curls: 70x14, 75x10,7, 70x9
Triceps Extensions: 80x12, 90x12, 110x7, 100x8,7
Lat Pulldowns: 175x18, 190x14, 205x12, 220x10, 190x12
Situps-Magnum Seated: 90x18, 135x16, 145x15,15,14
Delt Raises-Machine: 80x12, 85x13, 90x12,10, 85x10
Treadmill 25 minutes/480 calories
Workout Logbook
Butterfly-Bar Triceps Extensions Setup
Magnum Situp Unit
Lat Pulldowns
Friday, January 14, 2011
Jan 14 Workout
Looks like I ran out of things to write about here, so I am at least going to track my weekly exercise progress (or decline). I lost all record of my workouts last year when my PDA erased everything, for no apparent reason around mid-December.
If these numbers seem a little weak, remember, I am just coming off a three week flu thing, where I didn't do anything but eat warm soup and shuffle around in my bathrobe between naps and barf sessions.
Here was today's routine at Gold's:
(1:30 second pause between sets)
Incline Bench Press: 135x14, 185x6, 175x6, 165x7, 155x9
Dumbbell Rows: 45sx12, 55sx11,11,11,10
Chest Flys (Body Masters machine): 110x14, 120x12, 130x8, 110x10
Power Squats (Body Masters-Facing Inward) 180x12, 270x14, 360x13,13,13
Side Bend Dumbbell Shrugs: 75x14,14
If these numbers seem a little weak, remember, I am just coming off a three week flu thing, where I didn't do anything but eat warm soup and shuffle around in my bathrobe between naps and barf sessions.
Here was today's routine at Gold's:
(1:30 second pause between sets)
Incline Bench Press: 135x14, 185x6, 175x6, 165x7, 155x9
Dumbbell Rows: 45sx12, 55sx11,11,11,10
Chest Flys (Body Masters machine): 110x14, 120x12, 130x8, 110x10
Power Squats (Body Masters-Facing Inward) 180x12, 270x14, 360x13,13,13
Side Bend Dumbbell Shrugs: 75x14,14
Saturday, November 27, 2010
Wednesday, November 24, 2010
Hip Flexor Stretch
Functionally Fit: Tubing-Assisted Hip Flexor Stretch
By Brian Schiff
In the latest edition of Functionally Fit, Brian adds tubing to add support and increase continuity of the Hip Flexor Stretch. This exercise is good for relieving hip and abdominal tightness, both contributors to spine problems.
See 'Related Resources' below for past Functionally Fits and other exercises and training tips.
Execution:
The tubing anchor point should be well above the head of the client. Next, kneel down on one knee and position the other leg forward in a traditional hip flexor stretch position.
Now, grasp the handles of the tubing and slowly shift the body weight forward over the upright knee while simultaneously allowing the arms to move away from and diagonally opposite the hip of the kneeling leg.
Once a comfortable stretch is attained, hold for 20-30 seconds. Repeat twice and then switch sides. If kneeling is uncomfortable, the stretch can also be done in standing, but you would need a much taller anchor point for the tubing. You may also opt not to rotate the upper body as much if it proves uncomfortable.
Application:
While this stretch is not new, I do like using the tubing to assist the pull and achieve a smoother continuous stretch as the upper body is more supported. You can also move further away from the anchor point to accentuate the stretch as desired.
In general, most clients have hip flexor tightness given the amount of sitting and computer work done today. In addition, this stretch will also help elongate the abdominals, which are often tight and weak. Excessive hip flexor and/or abdominal tightness can pull the pelvis anteriorly and contribute to lumbar spine problems.
Some general precautions include clients with active lumbar disc pathology, spinal stenosis, spondylolisthesis, facet joint pain, stress fractures of the lumbar spine, gross shoulder instability, or active shoulder impingement. While these conditions may not preclude you from using the exercise, their presence may require special attention or modification based on each client.
Be sure to closely monitor form and ask for client feedback with respect to where the stretch is felt and if any discomfort in the spine or shoulders is occurring. Clients with knee arthritis or patello-femoral pain will do better in the standing position.
Brian Schiff, PT, CSCS (www.brianschiff.com) is a licensed physical therapist, respected author and fitness professional. He became a Certified Strength and Conditioning Specialist (CSCS) in 1998. Currently, he serves as the supervisor at the Athletic Performance Center in Raleigh, NC. Brian presents nationally at several professional conferences and seminars on injury prevention, rehab and sport-specific training.
Beyond 50 Fitness - Total Strength Workout - Functionally Fit For Life
By Brian Schiff
In the latest edition of Functionally Fit, Brian adds tubing to add support and increase continuity of the Hip Flexor Stretch. This exercise is good for relieving hip and abdominal tightness, both contributors to spine problems.
See 'Related Resources' below for past Functionally Fits and other exercises and training tips.
 |
 |
Execution:
The tubing anchor point should be well above the head of the client. Next, kneel down on one knee and position the other leg forward in a traditional hip flexor stretch position.
Now, grasp the handles of the tubing and slowly shift the body weight forward over the upright knee while simultaneously allowing the arms to move away from and diagonally opposite the hip of the kneeling leg.
Once a comfortable stretch is attained, hold for 20-30 seconds. Repeat twice and then switch sides. If kneeling is uncomfortable, the stretch can also be done in standing, but you would need a much taller anchor point for the tubing. You may also opt not to rotate the upper body as much if it proves uncomfortable.
Application:
While this stretch is not new, I do like using the tubing to assist the pull and achieve a smoother continuous stretch as the upper body is more supported. You can also move further away from the anchor point to accentuate the stretch as desired.
In general, most clients have hip flexor tightness given the amount of sitting and computer work done today. In addition, this stretch will also help elongate the abdominals, which are often tight and weak. Excessive hip flexor and/or abdominal tightness can pull the pelvis anteriorly and contribute to lumbar spine problems.
Some general precautions include clients with active lumbar disc pathology, spinal stenosis, spondylolisthesis, facet joint pain, stress fractures of the lumbar spine, gross shoulder instability, or active shoulder impingement. While these conditions may not preclude you from using the exercise, their presence may require special attention or modification based on each client.
Be sure to closely monitor form and ask for client feedback with respect to where the stretch is felt and if any discomfort in the spine or shoulders is occurring. Clients with knee arthritis or patello-femoral pain will do better in the standing position.
Brian Schiff, PT, CSCS (www.brianschiff.com) is a licensed physical therapist, respected author and fitness professional. He became a Certified Strength and Conditioning Specialist (CSCS) in 1998. Currently, he serves as the supervisor at the Athletic Performance Center in Raleigh, NC. Brian presents nationally at several professional conferences and seminars on injury prevention, rehab and sport-specific training.
Beyond 50 Fitness - Total Strength Workout - Functionally Fit For Life
Heart Health
| Weight Training Has Unique Heart Benefits, Study Suggests |
 |
| (11/11/2010) |
|
| Resistance exercise (such as lifting weights) produces a different pattern of blood vessel responses than aerobic exercise, suggesting that it may have specific and important benefits for cardiovascular health, according to a study in the November issue of The Journal of Strength and Conditioning Research, official research journal of the National Strength and Conditioning Association. The journal is published by Lippincott Williams & Wilkins a part of Wolters Kluwer Health, a leading provider of information and business intelligence for students, professionals, and institutions in medicine, nursing, allied health, and pharmacy. "Resistance exercise may offer greater benefits from the increases in blood flow to active muscles and could be implemented as companion to an aerobic training regimen," according to the new study, led by Scott R. Collier, Ph.D., of Appalachian State University, Boone, N.C. continued at MedicalNewsToday.com>> |
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