new programme

[Malcolms Billy]

Hi Jo,

straight arm pushdown is a great exercise! Basically, what you do is stand in front of a triceps machine, facing the weights instead of having your back to them. Use a straight bar for this exercise. Grab the bar with an overhand grip and move back so that you can push the bar down with your arms straight - but try not to lock elbows. Stand straight up or, even better, lean slightly back, just take care not to lean forward when pushing the weight down as that defies the object. So you push the bar down to hip level and slowly let it back up till your hands are at shoulder level. All the while, keep back straight, shoulders down and abs in - you will notice that it really works your back and abs as well as your triceps.
Hope this is clear, let me know how you like it if you decide to try it out.

See ya,
Billy

[JO]

thanks Billy! that's kind of what I was imagining. I will try them tomorrow. I'm envisioning a whole variety of exercises on that machine that will help with the swimming over the next month.

JO

[Malcolms Billy]

Let me know what other exercises you are doing. I like a bit of variety in my workout, which has been pretty consistent since i started it (I'm not that consistent full stop, as you can tell )
See ya,

Billy

[JO]

Tried the straight arm push down. It's difficult, but I can see how it will help! Maintaining proper posture is a challenge.

When there is time, in addition to the lat pull down, the triceps push down (forearms perpendicular to waist, then push down to thigh to isolate triceps) and crawl catch (sitting at the machine with arms extended over head and hands curved over the bar, just curve the hand as much as is comfortable several times 1x30, 1x60 -- this simulates the "catch"; a swimming coach recommended it -- or, can be done off a door sill as if one were preparing to pull up off the ground).

JO

[Malcolms Billy]

Hi JO,

Triceps exercisewise, skull crushers are my fav! I do them with an EZ bar. When they were a regular part of my programme I was able to add some weight to it as well (I found it amazing to notice how adding the smallest weight had such an impact), but if I were to introduce them into my routine again I'd have to start off with just the bar. Can't see myself doing them after a good few sets of straight arm pushdowns though, pheeeeeww!

See ya,
Billy

[JO]

Hi Billy. Okay, what's a skull crusher? let's see, is it where one's arms are up, triceps facing forward with hands at the back, and straightening arms overhead?

(you're taxing my descriptive ability more than the exercises my musculature, ha-ha)

JO

[Malcolms Billy]

Describing skull crushers, oh dear. Now that's a challenge for my descriptive talents. I'll try:
Using a barbell or EZbar, grab with palms down (i.e. when you lift your arms your palms should be facing away from you)
Lie flat on your backon a bench.
Now lift bar(bell) with arms straight, but elbows not locked, until they are at a 90 degree angle with your body. Keeping upper arms still, slowly lower bar(bell) until it (nearly) touches your forehead - hence the name skull crushers! - then push back up to starting position and repeat.
Take care to keep yout elbows in line, with elbows wide you will engage your pecs more and tri's less.
Hope this makes sense!

See ya,
Billy

[Malcolms Billy]

AGAIN didn't make it to swimming, vet's appointment got in the way I hope I will manage again some time soon. For now I've told myself that I will go swimming on my own tomorrow and do a minimum of 40 lengths.
But as for this evening, I did:
DL: 3x6 @ 55 kg (5 up from last time! )
Bench press (thanks Rochelle, for spotting me!): 1x6, 1x4 (failure), 1x6 @ 27.5 kg
Chins: 3x6 @ 40 kg supported (was 50)
Mil press: 3x6 @ 16 kg (2x8 kg dumbbells). Better form, so am progressing, even if I'm not adding any weight
Straight arm push down: 3x6 @ 60 kg. Getting better all the time, won't be long before I can up weight again!
Biceps curl: 3x6 @ 8 kg (2x8 kg dumbells)

Didn't do abs, because wanted to be in time for Tai Chi. Again, very much enjoyed the class. Our sifu said I'm doing well, which is always nice to hear. Have learnt new moves again, which makes practicing more fun and more of a challenge. Love it!

Body now feels very loose, stretched and well knackered, but very nice

See ya,
Billy

[Pete]

Billys said:

Describing skull crushers

Go look at infinity fitness site http://www.infinityfitness.com/videos/exer.htm Go to arms & look at lying tricep extension, you can use DBs (as shown) or Ez or even a straight bar.
They got the name "skull crushers" because if you lost it while using a bar you'd smash your head in

[Malcolms Billy]

nearly forgot to log this one! Still logging it with my 'old programme', as that's what I did on Monday.
For some reason I decided to have a workout after work (I work at a fruit n veg stall, very physical work), don't know if that was such a good idea. To start with, the freeweights area was really busy and full of male testosterone - not to mention a minefield of DB and BBs lying around. One of my pet hates: people (read:blokes) not bothered about putting weights away after they've used them - or taking 25kgs plates off bars. I've already had a workout locating stuff and taking heavy plates off bars that are racked high up on the squat rack
Anyway, trying not to take the scenic route too much. Tried DLing first 55kgs, but couldn't even get the bar off the ground, so backed down to 50, but eventually had to settle for 45kgs! Same with more or less all weights on other exercises, except for shoulder press. That's consistently getting better, so well pleased with that! At the end i figured that it's better to have a lighter workout when you're knackered, than no workout at all. Anyone else want to shed their light on this?

See ya!

[Pete]

My take on this is it's not the weight on the bar, but the perceived intensity. Your muscle doesn't know if it's lifting 10 or 100 pounds, so if it's working flat out, then it's flat out. The only word of caution would be if you've been lifting heavy stuff all day, be careful of overtraining. Make sure you get enough rest between sessions to recover (this could be longer than normal if you're doing heavy work). Better 1 or 2 good sessions a week than 3 or 4 rubbish ones.
That's my view on training while doing heavy work anyway.

[Mary]

I must confess though that the highlight of my Xmas is always watching the World's Strongest Man competition.

Now thats what i call a girl with a good taste!!!

I was waiting for a reply like that!! JP even braved the bitter cold in a deserted flat to watch that programme!!
I reckon you two should be in it, if not at least start another thread about 'lifting odd objects', hi hi!

Christ look at all those parenthesis. Oddest object I ever had to lift was a sab van, when it got run off the road by a maniac hunt supporter in a tractor. Thank god we had a bunch of good sturdy vegan fitness freaks out that day!

First time I went sabbing the hunt scum were laughing at me because I went purple when I ran. No-one's laughing now!