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Workout Thread IV (pg. 214)
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| Silky Johnson |
| quote: | Originally posted by chimera66
you use comparable weights to me actually...with that workout you have to be strong for a woman. at least thats what i like to tell myself |
Yeah I might just be selling myself short. See above post, lol.
I skied for years, so I know my legs are strong...but I definitely have girly bird arms. |
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| chimera66 |
| you are female so you are going to naturally have less muscle mass...i guarantee you are stronger than a lot of women. |
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| Slylee |
yea jenny is strong alright...
in her BUTTHOLE! |
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| Silky Johnson |
| I think I'll feel stronger once I can increase weight on the military press. I honestly was embarrassed the first time I used it. Started off with 30 lbs and couldn't even lift it all the way, so I dropped to 20 and only got through 4 or 5....dropped down to 10 and was squealing by the time I got to 8 reps. |
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| chimera66 |
| quote: | Originally posted by jennypie
Yeah I might just be selling myself short. See above post, lol.
I skied for years, so I know my legs are strong...but I definitely have girly bird arms. |
i got little arms too but they are decently strong...i don't think you need to do the military press with more than 10lbs. you need to get to 3 sets of 10 easily then move to 12.5lbs but you don't need to do more.
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| Silky Johnson |
| quote: | Originally posted by Slylee
yea jenny is strong alright...
in her BUTTHOLE! |
Lolololol.
*farts* |
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| infinity HiGH |
| 105 for Leg Press is pretty good for a girl. Obviously you won't be as strong as most guys but that's much better than most girls. Although, I saw this one chick once doing 6 plates total of 45lbs each plate at the gym once. That's like 270lbs total if my math is right. Crazy :crazy: |
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| chimera66 |
| depends on what machines you are using too...number of pulleys and whatnot because at the nyu gym i used to start out at 175lbs and ended with a set of 8 at 205lbs. that would make my legs pretty damn diesel but they aren't |
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| Silky Johnson |
Really? Well that makes me feel good then! It's definitely my skier legs, heh.
I think I could push it to 110, but I don't want to be all bulky and gross. |
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| get nyce |
| quote: | Originally posted by Slylee
omg i would give anything for free food.
oh yea i meant to ask...tonight when i was doing shoulder workouts...the one where u push your elbows against the things and go up and down like a chicken? (lol i dunno the names of the exercises) my shoulder was snapping it felt weird.
i have slippery joints in my hips too, i probably just need to strengthen my muscles around my joints right?:nervous: |
adjust the seat so the arm pad pivot points are level with your armpit (or just above) move the weight lower (or no weight at all) such that you are not swinging the pads. its meant to lift and target the outside shoulder area - part of the composition that makes up top of the Y shape of your outside arm. other 2 parts are tricep and bicep, outside shoulder caps both of them.
if you still feel the clicking, where exactly is it. you can have it on the inside / parallel to your chest, the top portion where your traps are, and on the back side where your laterals meet your shoulder blade.
you can substitute this exercise with free weights that will allow you to focus on form infront of the mirror. similar action, try using 5lbs dbells. the key to this is to not hunch over and swing the weight. a supplement to this exercise is straight arm lateral raise. with a straight arm, raise the dbells out infront of you eye level. again, don't swing and instead of hunching forward, make sure you aren't leaning backwards with the straight arm lateral raise.
to modify your chicken wing exercise, do the lateral raise at your sides as if you are making a snow angel.
if you are on a supplement kick and know of any issues regarding your joints, try taking a look into glucosamine, it helps reduce the swelling in your joints. |
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| trunks1022 |
my lower body routine since the end of PT (since may)
3x15 leg press. start at 180 and work my way up to 200
3x15 leg press with my left leg only, 90 and 100 pounds
3x15 leg extension 70-75 (it puts a LOT of torque on my repaired knee so i have to be careful)
3x15 leg extension left leg only at 30-35 pounds
3x15 leg curls/hamstrings, start at 65 work up to 75
3x15 leg curls/hamstrings left leg only, 30 and 35 pounds
at this point i vary it up. i sometimes use an inverted BOSU (it's the little platform with half of a bouncy ball on top) and do 2x30 squats on it, or do 4x20 forward lunges with 15 or 20 pound weights in each hand 3x15 on calf machines.
finally
3x15 hip adduction (squeeze in?) at 85-90 pounds
3x15 hip abductor (squeeze out?) at 75-80 pounds
i'm afraid to push, again because of the knee, but this routine has been pretty good at keeping my leg relatively strong. |
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| get nyce |
| Sal, not sure how much PT promoted this but post surgery and earlier in on the PT schedule, you should try to incorporate resistence training, use the rubber band more then the weights and even if you've gone through a bunch of cycles to prime you for weight training, still toss in those plyo's and rubberband exercises between your weight lifting. It sounds as if you are back since you are running full time now, just remember a lot of weight training is not just plates and dumb bells, resistence/cables are completely different. |
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