In Fitness and in Health
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I would focus on Barbell bent over rows and single arm DB/KB rows as opposed to lat pull downs. Also, strict supinated grip pull ups (chin ups) are the best "self scaling" option for lat pull downs. I torn my shoulder doing lat pull downs years ago, and vowed to my ortho to never touch one again haha.
Thanks very much for this and the rest of your post. Great to hear from the pro's. (Supinated grip is palms facing inwards, right)? [emoji16][emoji1]
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Yes - palms facing your face is supine grip
Start light on bent over rows keeping natural extension intact in your lower lumbar and mid thoracics a focus on elbows tight into the body and no "bouncing" the weight Ito your chest - focus on pulling the bicep tight as your bring the bar to your lower chest.
Let me know how it goes!
Sent from my iPhone using Tapatalk
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Yes - palms facing your face is supine grip
Start light on bent over rows keeping natural extension intact in your lower lumbar and mid thoracics a focus on elbows tight into the body and no "bouncing" the weight Ito your chest - focus on pulling the bicep tight as your bring the bar to your lower chest.
Let me know how it goes!
Sent from my iPhone using Tapatalk
I've done these before. Good excersise for me I think. That point about starting light is a good one. I seem to remember starting them around 60-70lbs, then bounding up 20lbs a week to around 180lbs only to find my form had gone completely to shit. I'll be more careful this time. They're going in the routine on Friday.
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sounds like a good plan @neph93 !!
Today I had another good "bodyweight" workout:
3 Rounds of:
30 Box Jumps onto a 24" box
25 Calories on the Concept 2 Rowing Erg
20 Burpees jumping over the rower on each rep.22 minutes of SUCK, but it felt good when it was over!
If you do it, post up your time!
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Time for an update, seeing as I'm of to Spain for some R&R in a week and it's precisely 2 months since I started looking harder at myself in the mirror.
I've being going through the programme more or less as stated. Some weeks I've had to drop a gym workout or a hike but by and large I've kept it up. I've been tracking calories for a month now and taking 10g Creatine every day for the same period.
Results are a little slow to happen but noticeable. I've lost four or five of the 8-10kg I want to get rid of. On the negative side I'd like that to be more; on the positive side, I'm managing to lose weight while still enjoying some of the finer things in life, and I'm building muscle. I guess it's hard to do both at the same time, so making strength gains and losing only a little weight is probably an ok combo. I can get into all my jeans again, as well as my shirts and I feel well in them. So while it's only 4kg it's made a difference.
As for those strength gains I'm still a long way off my personal bests of two years ago, but that's no surprise. They took me over a year to achieve. That being said progress has been good, squats are up to a 120kg max rep (145kg is my best), deadlifts are the same. Bench press is my weakest exercise as it refers pain to my shoulders for some reason. I'm only max-ing 90kg there. But again, I feel better and stronger. I have no evidence other than anecdotal that creatine works, but I feel like there is a boost. Certainly I'm more able to throw in a drop set, or a couple of extra reps as I feel there's more power there.
So now it's two weeks family holiday in Spain. I'll do some maintenance work while I'm there but I'm not going to worry unduly about what I put in my mouth. When I get back I'll change up my routine, maybe to a upper/lower split. Certainly I'll add some exercises, so @Appfaff you can expect some probing questions then
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Cross post from Runners - no apologies as it's for a great cause;
Me and Jules (den1mhead & Black Orchid on the IH forum) are taking part in the Frome Half and 10k which is in 6 days on 17/7/2016. We are running to raise money for the Ronald McDonald House Bristol charity. For anyone wanting to donate I list below the web addresses for both mine (Barcley) and Jules' Virgin Money Giving donation pages. Just click on either link below and follow the instructions . . . . .
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Me and Jules (Black Orchid) completed the Frome half marathon and 10km on Sunday 17th September 2016, raising over £700 for the Rmh Bristol charity. I ran the first 10km (6.2 miles) with Jules which we completed in 1 hour 3 minutes and then I completed the remainder of the half marathon (6.9 miles) in 56 minutes. See before and after shot below . . .
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That is awesome.
Congrats @den1mhead & @Black Orchid
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Cheers @madmonday [emoji4]
I'm participating in the Bristol half marathon on 25 Sep 2016. I've got the bugSent from my iPhone using Tapatalk
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I have been plagued by shin splints & bad knees but have been attempting to put in more road work.
Good to see couples doing things together.
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I have been plagued by shin splints & bad knees but have been attempting to put in more road work.
Good to see couples doing things together.
I used to have that issue until I started working on my hamstrings a lot. Hasn't been an issue since.
Don't ask me why it works, I got that advice from an old guy at the gym and figured I'd give it a shot. I figured a guy that's jacked at 60 probably knows a thing or two that I don't know.
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DOUGIE (big hug, hahahahaha)
@DougNg , fancy seeing you here. I'll give that a try, but I am cursed with being top heavy & my scrawny legs scream out at the extra weight I'm lugging around.
Random but I'll put it here anyway, anyone know of where I can purchase one of those punching kicking shields to wrap a column in my basement?
Will place an image one day
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good thought, might give that a try if I can't find anything.
I can just see me breaking my hand or something else stupid . . . .
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That is awesome.
Congrats @den1mhead & @Black Orchid
Thank you MM it was for a very good cause and close to our hearts..
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