Go with the flow!

[UConnJulie]

That's interesting about using the cable system to do assisted chins/pulls ... I might have to try that although my band set-up works pretty well ...

[Espi]

There's a big poster behind the cable station with pictures of about 20 different exercises, and most of them, are never done by anyone in the gym. Surprisingly the woodchop/golf swing are on it, called decline & incline rotation (making you less willing to try it).
And among them is the assisted pullup. There's a belt included but I hadn't thought it'd really work. It did.. you just have to learn to pull the cable towards you to fix it onto the belt.
It would've been a nice option back when I started and had to do negatives. Or, I might try to do 10 reps this way.

[Espi]

Saturday April 14
TRAINING Go with the Flow # 7 week 1
all weights in kilograms

DYNAMIC STRETCHING /BW exercises
1 supine/inverted row (10 reps)
2 normal pushups (7 reps to failure) + knee push ups (3 more to get to 10)
3 Russian twist on ball (10 each side)
4 lateral lunge with opposite hand reach & touch (10 each side)
5 ‘windmill’ (10 each side)

WAVE LOADING
A1 Yates row underhand grip
WU: 37,5 x 10
Wave 1 – 2
47,5x11 – 50x 11
52,5x 8 – 55x 8
57,5x6 – 60x6 (last results with 60kg: 7-3-5-7-7)
Added no less than 10 kg more today, since TOM arrived 2 days earlier than ‘planned’ and also wanted to get into the lower rep ranges.

B1 db press
WU: (2x12)x10
Wave 1 – 2
28x10 – 30x10
32x8 – 34x 8
36x7 – 38x7 (last times with 38kg: 7-5)


MEDIUM
A2 standing military press
22,5x 11-9 (last times with 22,5kg: 11-11-11-9)
20x9
Hmm, I might have to stop doing this exercise. My neck doesn’t like it. Unconsciously I back off from the bar when I do this one for fear of hitting my chin or nose and the neck feels strained from doing both military presses and front squats. I should substitute with seated db shoulder presses . It also feels better to do 2 shoulder exercises on one day, like shoulder press and face pulls and then bi/tris the other day.

B2 narrow bench press
27,5x11-11
25x10
It’s been too long ago I did this exercise to repeat numbers.

A3a wood chop
A3b golf swing
Skipped.

B3 renegade row
8x12/12

LIGHT STUFF
A4 chest press
26x17
Same
A5 alternating lat pull down (narrow)
28 x 22
Same as well.

REHAB STUFF
A6 exorotations
3,8x15
Two less.

ODD EXERCISES

Excercises You've Never Tried Before #5


Overhead Cable Curl

Here's a biceps exercise even we had never tried until Don Alessi introduced it to us.

Position yourself on a shoulder press bench facing away from the high pulley machine (back toward the machine). Grasp an EZ swivel bar overhead with the elbows extended and close to your ears. Next, flex the elbows behind the head. Return to extended position, then wait patiently for some dweeb to ask you what the f%*k you're doing!



21x3
14x11

Opinion: negative, an extremely clumsy feeling exercise. Can’t be bothered to do this one again.

Incline Russian Twist
This ab exercise, popularized by Christian Thibaudeau, will leave you moaning and groaning. Oh yeah, and it'll build some bulletproof abs and obliques as well!

Anchor yourself on an incline board (or Roman chair), then do a half sit-up so that your lower back isn't in contact with the board. Keep that position during the whole exercise. The execution is simple: rotate your torso from side to side. The arms are fully stretched out in front of you and they stay locked in position — only the trunk is mobile. Try for the longest range of motion possible. Do 8 to 12 reps per side, or 8 to 12 full rotations.



4kg on a bench x 6 reps each side
4kg on a ball x 11 reps each side
8 kg on a ball x 9 reps each side

The feeling in the back when doing on a bench was unpleasant or perhaps not so much the feeling, but what I heard = a cracking of the back vertebrae like when you’re straightening knuckles to make that popping sound from the vacuum that’s been released.
On a ball, I’ve done this exercise for a couple of weeks already, since it’s part of the dynamic warmup in the NROL. It feels very good to do the same exercise on the ball with more weight.

Opinion: negative for bench, though it might be good for others. Positive when done on a Swiss or Bosu ball.

Cardio: skipped it, workout had already taken too much time.


General: bit of a long workout again. Didn’t feel very tired at the end, but was glad the WO was finished. There was one problem though: neck is giving problems.

Training statistics
Rep index: 253 reps/hr (80min, workout really takes too much time)
Volume: 10667kg
# of sets:34 (incl WUs, a bit too many)- # of reps 337 - avg reps/set : 9,9 - kg/rep 31,6 kg

[sona]

Crikey, I just looked into the 'odd lifts' or Exercises you've never tried before and there's 2 that are right up your alley:
dumbbell swings
jump squats

You have done both, didn't you?

I'm thinking to do these in another gym with more space instead of my own gym with a larger crowd and less space.

Yes, I've done them, and I still do the DB swings. Very effective hamstring work, that.

But I agree about needing space to do them, esp. the swings. You'll scare a lot of people if you try these in a crowded room!

[Lost Dog]

Originally Posted by sona

Yes, I've done them, and I still do the DB swings. Very effective hamstring work, that.

But I agree about needing space to do them, esp. the swings. You'll scare a lot of people if you try these in a crowded room!

People often walk in front of me and I have to pause. It's annoying. When I have only a small space, I swing toward a wall. I've found that it also makes sure that I do them right the whole time. When I get tired, toward the end of a long set, I swing forward more, rather than lean back and pull. This way, I'll hit the wall if I'm not careful.

[Espi]

The gym I go to now is being slightly expanded. While in a huge former factory, all of it is already been divided into small parts, mostly as storage. My gym has the outer end of it. And they finally managed to get the downstairs part of the neighbours.
Since it used to be a factory, the ceilings are high enough to divide it into 2 levels.

Meaning that the ab area where I do my dynamic warmup as well as some of the weirder exercises that are body part only will be moved to the new split level area.

I do wonder whether I'll be able to do dumbbell swings over there. Probably better to do it in the rubber matted free weights area.

It's a pity that the other gym I've been going to as well has such limited opening hours. Plus, while that gym (a former school with also very high ceilings) has plenty of space, and lots of good (but ancient) equipment, there's a meditation centre underneath, so people are asked to 'drop the bars' gently.

[Espi]

Sunday April 15
ODD EXERCISES TRAINING
all weights in kilograms

Since my partner decided to go training today, and I felt like catching up a bit on the odd exercises plus there’s more options where he trains than in my own gym, I joined him.

Excercises You've Never Tried Before #5


Dumbell Swing

Here's an exercise guaranteed to freak out the skinny ACE certified personal trainers in your gym.

Swings can be performed with either a dumbbell or a kettlebell (if you're one of the six guys in the country who actually own kettlebells). This multi-joint exercise is easy to learn and really hits the posterior chain and improves the grip. It's also perfect to use as an active recovery exercise since there's little to no eccentric (negative) movement.

For the two handed version pictured below, hold a dumbbell with both hands, legs in a wide stance. Start from a neutral back position with the buttocks back and begin the acceleration of the weight by pushing the hips forward. Really try to explode the weight up. Show control of the weight and gradually increase range of motion such that the weight moves from waist level to above the head. You can also perform a single-handed version of this lift.

Avoid dropping the weight on your head. If you do, then you may find yourself with an ACE certification yourself and that would be a goddamn travesty





2kg x5
4kgx5 – 6
9kg x 7
Woot, I really was dreading this one, but what fun to do it. I first did it the wrong way by jumping up in when the db swung upwards, but you’re not supposed to do this. So the next few times I learnt how to brace myself to not let myself fly up with it. It’s going to be a lot tougher if I ever try this with heavier weights.

Opinion: positive, as long as you’re not working with very heavy weights, quite fun. Might be dangerous at higher weights.


Waiter's Bow
Coach Davies is known for two things around here: unique exercise suggestions and making a six pack of MGD disappear faster than you can say "Renegade Training." Here's an exercise that's part of his very effective Man of Steel program.

Simply hold a plate across the chest with legs apart roughly shoulder width and knees slightly bent. From an upright position, bend forward until you're at 45 degrees. (The movement from rotating forward comes from the hips and is quickly felt in the hamstrings.) Then simply explode back to the starting position.


20kgx 5

Opinion: negative since a 20kg disk is the heaviest available and it didn’t make me feel as if I was doing something for my back. However, do it in an hyperextension thingy or a glute-ham raise station, and it would work way better. Even with much smaller weights. How do I know? Since I’ve done weighted hyperextensions often enough. Only problem with those were that I’m too short. Even in the lowest position, the hips are never free and always supported.

Incline Russian Twist


Repeated :
4kg x 6 – 6 reps each side


Opinion: neutral. OK, I changed my mind. Reason is that I now did it on a proper decline bench meant for ab exercises, viz. with leg support. Much easier to brace yourself and to not get hurt. Still, I prefer using Swiss balls.
While talking to the gym owner he said that indeed Swiss balls would be a good idea, the gym clientele would start playing soccer with them, so he wouldn’t acquire any. (my own gym attracts an older and better behaved crowd )


Jump Squat
Haven't tossed your cookies in the gym in a while? That's a shame really. Here's an exercise to help you properly throw up while training. As a bonus, jump squats will build a great pair of quads, as well as causing that all important retching and gagging effect!

Using a much lighter load than you'd use with normal squatting, squat down with a fast (but controlled) eccentric. Shift to the concentric (lifting) phase with as little delay as possible. Jump for maximal height and land with knees bent, absorbing the shock. Pause, reset mentally, and repeat. The passwords are speed and height. Shoot for six to ten reps per set.





10kg x6
17,5kg x 4
Taking it easy by doing only a few reps with very low weights.

Opinion: positive, another fun exercise to add to your list if you’re tired of doing the same ole’ exercises. It might be not so good for anyone with back issues or too much ego, as even low weights are straining for the joints.

Decline Dumbbell Extension
This one isn't all that exotic, but most people use an EZ-curl bar extension on a flat bench to train the tri's. Try this variation instead. The decline makes it more effective by keeping constant tension on the triceps and targeting all three heads of the triceps. Additionally, the dumbbells make it more comfortable on your elbows compared to using a bar. In fact, many who say they "can't" do barbell extensions can do this version quite easily.

Lie back on a decline bench holding two dumbbells in a hammer-style grip. Lower them to your ears and come back up. You can point your elbows up towards the ceiling or back behind you just a bit, whatever feels best for you.




(2x4) x18
(2x6) x 8
Hey, this is a really cool way to do triceps extensions and doing it in a decline position (better yet, on a decline ab bench) is a great little addition.

Opinion: positive, one of the few isolation exercises I’ve tried in the series that can make a difference. If only to alleviate strain on the shoulders because of the gentler hammer curl position.

And then there was no more time to do the single-leg press with stops or de ‘limited range dumbbell pull-over.


General: it’s really nice to just go to the gym and play. Viz. not to have a fixed program, but only do fun stuff. Got some great tips from the owner about how to do the db swings and at the end even better, how to do military presses so that I don’t lose balance nor get neck problems. Unfortunately there was no more time to practice it.

Training statistics
Rep index: 152 reps/hr (30min)
Volume: 4501kg
# of sets:11 - # of reps 76 - avg reps/set : 6,9

PS: forgot that I also did some cardio, as it was part of the bike ride back home.. because of the incredibly nice weather, we took the long route home (has 1 rare hill).

[Lost Dog]

Hmmm... Now I'm realizing that I don't do my swings correctly. I never go overhead. I stop when my arm gets parallel to the ground. I'll have to try it like in the picture.

[Espi]

The gym owner told me to stop accelerating when the db is starting to go overhead in order to prevent myself from leaving the floor, as coming down again would be stressful on the joints. Not sure if he's right.

[Espi]

Oh, by the way.. did I tell you that I'm going to start New Rules of Lifting somewhere in June (perhaps earlier), depending on how much time this and the next cycle is taking me.
Not that I'm unhappy with my own routine, but I want to devote less time to tweaking my programs to perfection and hope to spend 1 year without too much preplanning.
For lack of more appropriate 'models' I'm gonna do the Lifter #4 routine, even though :
- I'm not seriously overweight
- I don't neglect legs, on the contrary
Most importantly, I want to lift 3x/wk and perhaps spend some extra time on either practicing odd lifts or cardio.

I'm going to try and let my partner do the Lifter #3 routine, since he often just takes weeks off from lifting, not because he's an eternal beginner (on the contrary) but because whenever he's stressed, he doesn't feel like lifting. A program that makes him do two sessions a week would be a good idea.

[Espi]

Tuesday April 17
TRAINING Go with the Flow # 7 week 2
all weights in kilograms

DYNAMIC STRETCHING /BW exercises
1 walking lunge (5 reps each leg)
2 Spiderman (4 reps each side)
3 ham stretch : Frankenstein (10 reps each side)
4 Swiss leg curl (10 reps)
5 sissy squat (10 reps)

WAVE LOADING
A1 Smith split squat
WU: 25x10
30x9
32,5x9
35x8
Not more than this one.. see below.

B1 front squat
WU: 25x10
30x9
32,5x9
35xF
The weight I could clean fairly easily last week, I suddenly couldn’t even lift. I then tried to put it in the bench station. No luck, bar is too small.
Then, when I put it on a bench it fell down on my knee, and I had to stop. I even still tried to do it in the Smith but my wrists don’t take the bending lightly.
In hindsight I see how I could’ve done it, if only that guy wasn’t doing upright rows with a barbell in the same area. I could have put the barbell on 2 benches next to each other and then crouch underneath.
I figure that having 2 low calorie days in a row wasn’t good for making me strong.
Now my knee is feeling awful.


MEDIUM
A2 pull through
21,3 x 12
Knee hurt more when doing it, and also because all kind of stuff was in the way, I quite.


General
Grrrrrr!!!! It seems that I’m going to have to skip my next leg workout.
Perhaps stupid, but rather than ice my knee, I feel like putting a heat pad on it so that blood flow is increased, rather than decreased. Is it bad or good thinking?

Training statistics
Volume: 8494kg
# of sets:12 (incl WUs)- # of reps 126 - avg reps/set : 10,5 - kg/rep 67,4 kg

[Espi]

I'm already looking at the NROL program and preparing the weights. But unbelievable, soooo few sets! I'm not even talking about break-in, but about the entire program.
Yet, I'm not sure if I will be able to manage everything. Not just the giant sets that are coming up in FatLoss 3 , but also the supersets. Since some of them are next-to-impossible to combine because of logistics.

I would either have to do pushups on the rubbermat area where everybody does the heavy lifting, or have to carry a barbell to the ab mat area down the stairs. Not logical.
The supersets might be doable, but giantsets?? I'd have to take a long and hard look here.

There's also lots more machine work in the program than what I currently use = mostly free weights. OTOH, some free weights I never do = push press. At least I am already into front squats.

I'm hoping I can persuade my friend to start the 'executive' program of 2 lifts/week. He's really too much going from 0 (many weeks on end) to 4 times/week (a couple of weeks). A steady program would be much better for him, if only for having warmer feet in bed. His feet turn into ice when they don't train. I'm consistently warmer than he is.
BTW, he loves to train (and show off his legs)

[Espi]

Thursday April 19
TRAINING Go with the Flow # 7 week 2
all weights in kilograms

DYNAMIC STRETCHING /BW exercises
1 supine/inverted row (10 reps)
2 normal pushups (10 reps to failure)
3 Russian twist on ball (10 each side)
4 lateral lunge with opposite hand reach & touch (10 each side)
5 ‘windmill’ (10 each side)

WAVE LOADING
A1 Yates row underhand grip
WU: 42,5 x 8
Wave 1 – 2
52,5x8 – 55x 8
57,5x 6 – 60x 6
62,5x4 – 65x4
These weights really start to get heavy!

B1 db press
WU: (2x14)x8
Wave 1 – 2
32x8 – 34x8
36x7 – 38x 6
40x2 – 40x4

After the first wave, I had to get myself a cup of espresso as I felt sleepy: again too many carbs pre-WO.Alas, the coffee machine didn’t work. So muddled through. Fortunately the 2nd time around I managed 4 reps with same weight.


MEDIUM
A2 standing military press
25x10
22,5x 9
20x9

Trying out the new position as explained to me by gym owner of the other gym. Much better: make body a kind of triangle, one foot slightly to the back but at shoulder width so that torso is in the center. Then overcompensation by bending over backwards too much won’t happen.

B2 narrow bench press
27,5x11
25x12
22,5x13
Going OK

A3 wood chop
18,8x9

B3 renegade row
8x14/16


LIGHT STUFF
A4 alternating lat pull down (narrow)
28 x 21

REHAB STUFF
A6 exorotations
3,8x16

A7 face pull
8,8x24

ODD EXERCISES
Skipped today, was feeling sleepy and didn’t want to push myself.

Cardio: am I ever going to do cardio again?


General: the mishap of Tuesday took way more energy out of me than I’d realized. I’m feeling mentally & physically exhausted in a different way than to be expected. Tired more easily. As for the waveloading, supersets were a mistake. Perhaps I was bored to death with straight sets, but it worked better than supersetting such long sets. Ah, well you live and learn. Perhaps back to old routine again? Nah, I’ll start NROL a bit sooner, viz. already at the start of the new cycle = around May 10-12.


Training statistics
Volume: 8397kg
# of sets:34 (incl WUs)- # of reps 286 - avg reps/set : 9,5 - kg/rep 29,4 kg

[Lost Dog]

Espi, I think you can scramble the giant sets up so that you can do them in the combinations that your logistics allow. Or, change them up a bit (dbs for barbells, etc.) so that you can get it all done in that space.

Worse comes to worse, post the sets and maybe we can help you come up with substitutions. But, you seem to have a great grasp on exercises!