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Workout Thread IV (pg. 443)
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| skell |
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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| Renzo |
| quote: | 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. |
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| iclone |
| i'm sure there is :p |
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| 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 :toothless |
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| Zild |
| Racing tomorrow. Excited to get my ass kicked by little girls and . |
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| Zild |
| 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! |
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| KiNeTiC ENeRgY |
| 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 :toothless |
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. ;) |
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| chimera66 |
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. |
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| 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 :) |
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| KiNeTiC ENeRgY |
| quote: | 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 ...no offense but at least know what your talking about before trying to help others. |
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| Silky Johnson |
:stongue: :stongue:
I hold a 10 pound weight when I do back extensions. I do 2 sets of 20. |
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| 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. |
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