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-- Workout Thread IV
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i always found it easier and it feels more natural...i'll switch it up friday and see how it goes.

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Originally posted by SYSTEM-J Yeah, I just Googled behind the head lat pulldowns and the general consensus is "Fuck, don't!" I never injured myself doing them though, and neither did any of my friends. I wouldn't worry about it too much, because they still work your lats fine. Their only problem is a higher risk of injury.

yeah, this is a large misconception. I think it is much worse for your back if you alternate behind/infront of the head every rep.

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Originally posted by chimera66 plus the machine says "could cause injury" doing it that way but that sounds like BS to me. thanks!

Well every machine is going to say that for liability purposes.

Anyway, it's really important to get proper form for lat pull-downs. A lot of people will load up the weight too high and swing their bodies too far back when they pull down. It's okay to lean back a small bit, but not wildly. Always controlled and full reps (to the collarbone). I wouldn't recommend going behind the head at all. Doesn't serve much purpose. If you want to target different areas of your lats, try mixing up your grips (overhand and under) as well as wide and narrow.

i lean back at a 15-20 degree angle and do lat pulldowns to the front of my chest...works my core better.

my week: spin tues, kickboxing wed, psycho sculpting class & 45 min EFX thurs, spin today. ready to rock the adriatic

Yesterday's workout: squats 1x10, 1x8, 1x5 (new PR); deadlifts 1x10, 1x8, 1x5 (new PR); leg presses 1x10, 1x8, 1x5 (new PR); thigh abductors 2x10, 1x8; thigh adductors 2x10, 1x8; tibialis anterior (shin muscle) work - lifted 45lb plates with toes 3x12

Upper body today.

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Originally posted by iclone i lean back..chest...works my core better. ready to rock the adriatic

I'm sure there's a joke in there somewhere.

i'm sure there is

awesome workout today. went to do weights during my lunch hour, did the lat pull wide overhand grip with a slight angle down to my chest. it pretty much feels the same but like iclone said maybe more of a core workout as well. great arms chest and upper back day for sure. then after work went back to the gym for 30min cardio and 30min sauna. i feel like a beast then on to a club later for a solid 3hrs of dancing. yeah to exercise because i sure as hell won't be doing anything tomorrow

Racing tomorrow. Excited to get my ass kicked by little girls and shit.

I tried to change me workouts to sunrise instead of sunset. All that did was lead to three days of no running, and giving up on waking up early. 100 degree runs FTMFW!

quote:

Originally posted by chimera66 awesome workout today. went to do weights during my lunch hour, did the lat pull wide overhand grip with a slight angle down to my chest. it pretty much feels the same but like iclone said maybe more of a core workout as well. great arms chest and upper back day for sure. then after work went back to the gym for 30min cardio and 30min sauna. i feel like a beast then on to a club later for a solid 3hrs of dancing. yeah to exercise because i sure as hell won't be doing anything tomorrow

Don't do those behind the head pull downs girl! As for the best back excercise u can do....that is deadlifts. Alternate between straight bar and dumb bells. Followed by dumb bell rows/straight bar rows. Your back will get jacked...in a good way.

oh i don't want a jacked back, i would like to strenghten my lower back because it is relatively weak. for my back i already do dumbbell rows on a flat bench, 3 sets of 12 with 12.5lbs and added the latpulls recently. as for lower back i use the hyperextension "machine" although no weight just 3 sets of 10 - 12 in ideal form done pretty slow so it will burn.

oh and i do deadlifts already but to target my hamstrings, i got bored of those though and will now throw them in rarely at least for the next month or two.

Use the hyperextension bench for a improved spinal cord coordination that is connected with the lower abdominals. Tighten the lower back with the abdominals, inhale, lower as much as you can and when you bring yourself back up, exhale deeply while making sure you back is perpendicular to the floor. Do not achieve an obtuse angle because it sets immense pressure on the lower back, definite no-no. Do as many as you can and don't use weights unless your competing to deadlift over 400lbs, seriously.
Try swimming slowly with a breakstroke and gradually raise the pace. Key is to concentrate on contracting the lower back while performing this swim. This enables your entire back & shoulder griddle for proper posture.
Don't worry about the weights, a womans metabolism is entirely different than of a man but within time you will notice significant gains.
Hope this helps chimera66

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Originally posted by bluE_Neon Use the hyperextension bench for a improved spinal cord coordination that is connected with the lower abdominals. Tighten the lower back with the abdominals, inhale, lower as much as you can and when you bring yourself back up, exhale deeply while making sure you back is perpendicular to the floor. Do not achieve an obtuse angle because it sets immense pressure on the lower back, definite no-no. Do as many as you can and don't use weights unless your competing to deadlift over 400lbs, seriously. Try swimming slowly with a breakstroke and gradually raise the pace. Key is to concentrate on contracting the lower back while performing this swim. This enables your entire back & shoulder griddle for proper posture. Don't worry about the weights, a womans metabolism is entirely different than of a man but within time you will notice significant gains. Hope this helps chimera66

I'm going to disagree with everything here...why on earth because u have a vagina would u not pick up a weight?? I disagree with all this shit...no offense but at least know what your talking about before trying to help others.

I hold a 10 pound weight when I do back extensions. I do 2 sets of 20.

I did say my lower back is weak. Now even without weights I still feel like I have done something. Off to the gym now so I will try a l0lb weight for one set to mix things up a bit.

Wasn't laughing at you...was laughing at KE's response to Marcin.

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Originally posted by jennypie Wasn't laughing at you...was laughing at KE's response to Marcin.

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Originally posted by KiNeTiC ENeRgY I'm going to disagree with everything here...why on earth because u have a vagina would u not pick up a weight?? I disagree with all this shit...no offense but at least know what your talking about before trying to help others.

Woman don't need to pull/push/press in order to achieve fantastic physical well-being with great appearance. Maintaining a healthy diet and regular exercise is key. Woman of different cultures of the world adapt to many techniques other than exercises. Some just regularly sit in the sauna, eat more or less on a daily basis, drink olive oil daily or just practice yoga.
Since where on the topic of vagina, I like my pussy soft & moist. I don't need her stressed or frustrated over weights, let me worry about that

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Originally posted by chimera66 I did say my lower back is weak. Now even without weights I still feel like I have done something. Off to the gym now so I will try a l0lb weight for one set to mix things up a bit.

Do 10-12 fully concentrated repetitions or just don't count at all, do as many as you can for 3 sets. For the fourth set approach 2.5 or 5 pounds of 4-6 repetitions
You will never need to lift 10 pounds, that's too much.

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Originally posted by jennypie Wasn't laughing at you...was laughing at KE's response to Marcin.

i'm conceited so obviously everything is about me :P although that did motivate me to use a 10lb weight today . that and i saw a girl at the gym who i thought was you so then i thought of your post. honestly this chick could have been your sister or something.

anyway with the weights i wouldn't say it felt more difficult, i just ended up not doing the exercise as slow. i could just as easily use no weights, doesn't really matter to me.

I just did a session with a personal trainer and signed up for training with him.. probably will do it for 2 months and then quit once i find shit in the gym i enjoy doing with him.


I am hurting right now.

quote:

Originally posted by KiNeTiC ENeRgY I'm going to disagree with everything here...why on earth because u have a vagina would u not pick up a weight?? I disagree with all this shit...no offense but at least know what your talking about before trying to help others.

I never use weight on my hypers/good mornings or any of my specific core work. Both of those exercises for me are about squeezing and stretching and not about building strength or muscle. For me, it's more about maintaining tone and keep the muscle taut. My strength building for my core comes from deadlifts, squats, pullovers, etc. I typically advise against using weight on hypers/good mornings because of the precarious angle and the additional strain it can cause.

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Originally posted by nchs09 I just did a session with a personal trainer and signed up for training with him.. probably will do it for 2 months and then quit once i find shit in the gym i enjoy doing with him. I am hurting right now.

I wish I could punch you right in the soreness.

I've found being unemployed is an awesome way to get in really good shape.

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Originally posted by chimera66 anyway with the weights i wouldn't say it felt more difficult, i just ended up not doing the exercise as slow. i could just as easily use no weights, doesn't really matter to me.

The lower back & calves are the strongest muscle's of the human body. On a hyperextension bench, you can easily lift with added 45 pounds but the key is to actually do it precisely so you stress the muscle.
As to mentioned technique I described earlier it is meant to be done slowly. Every exercise is meant to be done slowly & progressively if you want to develop proper technique. Through years of experience and maturity you gradually pick up the pace but even then a 100% mental focus is imperative.
If you develop proper technique with hyperextensions, you will not only strengthen you lower back but also form great hamstrings and a round butt
No one will tell you that.
Good luck

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Originally posted by nchs09 I just did a session with a personal trainer and signed up for training with him.. probably will do it for 2 months and then quit once i find shit in the gym i enjoy doing with him. I am hurting right now.

...and achieve what? They will not give you much routines let alone a simple one. Your wasting money.
If your interested, email me and I shall give you a basic mass routine. I know you got nothing to shape amigo.

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