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#367973 - 02/16/08 04:02 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Heavy lunges work your hamstrings just fine, they also force an increase in calve flexibility, and help open up the hip ROM- good for working toward your deadlift technique.

Outside of those, work on your flexibility. Make it a priority, because if your posterior chain is too tight, then you are limiting your potential power generation, performance, and risking your postural integrity.
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Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#367974 - 02/19/08 01:04 PM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
I've been looking around for stretching exercises...any suggestions for exercises and when to do the stretching?
_________________________
It's not because I can, but because you couldn't if you tried.


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#367975 - 02/19/08 06:44 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
02-17-08

Upper Body

I. Weighted Dips
--A.8 x 30lbs
--B.8 x 35lbs.
--C.9 x 38lbs.
--D.6 x 43lbs.

II. Chin-ups, DB Military Press Superset(30-60sec rest each exercise)
--A.9 x BW --A.10 x 30's
--B.7 x BW --B.7 x 36's
--C.7 x BW --C.7 x 36's
--D.6 x BW --D.6 x 36's

Reflection: Skipped shrugs, was running late. Superset was crazy , couldn't feel my arms or forearms after.
_________________________
It's not because I can, but because you couldn't if you tried.


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#367976 - 02/20/08 05:24 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
bwhite55 Offline
Member

Registered: 02/16/08
Posts: 59
i was gonna ask if you don't do any pulling, then i saw chins, but what about horizontal pulling like inverted rows or bent rows.

and what about horizontal pushing?

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#367977 - 02/20/08 05:30 PM Re: THEGENERAL'S New Training Log [Re: bwhite55]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
I don't know, Cord gave me this routine haha
_________________________
It's not because I can, but because you couldn't if you tried.


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#367978 - 02/20/08 06:30 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
bwhite55 Offline
Member

Registered: 02/16/08
Posts: 59
cord, could you explain the lack of horizontal movements, or is it just in a diff workout?

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#367979 - 02/20/08 09:55 PM Re: THEGENERAL'S New Training Log [Re: bwhite55]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
02-20-08

Lower Body/Abs

I. DB Lunges
--A.10 x 25lbs (each leg, dumbbell)
--B.10 x 30lbs
--C.9 x 36lbs
--D.8 x 36lbs

II. Stretching
--A.Right, Left, Mid(lean on right foot and touch ground, same with left, feet together for mid) - 10 seconds each
--B.Kick heights(kick to waist level 3x, then go up a foot) - 3rd height each leg (about 2 feet above waist)
--C.Body Squat/DL(kind of like a sumo deadlift, as I touch the ground between my legs with both hands, keeping my shoulders back) - 15 reps
--Repeat each exercise once more

III. Weighted Crunches
--A.13 x 20lbs.
--B.13 x 20lbs.
--C.12 x 26lbs.

IV. Stretching
--Same as before

Comments: Good workout. Kept weight shifted forward on lunges - only technique that is comfortable. Need help with stretching, but tonight's was a nice start.
_________________________
It's not because I can, but because you couldn't if you tried.


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#367980 - 02/23/08 04:25 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
02-22-08

Upper Body

I. Weighted Dips
--A.9 x 30lbs.
--B.8 x 35lbs.
--C.9 x 38lbs.
--D.8 x 43lbs.
*superset* 1min rest between exercises
II. Pull-ups(pronated)
--A.8 x BW
--B.7 x BW
--C.8 x BW
--D.7 x BW

III. Dumbbell Military Press(weight for each hand)
--A.9 x 30lbs.
--B.7 x 36lbs.
--C.7 x 36lbs.

IV. Shrugs
--A.10 x 225lbs.
--B.9 x 240lbs.
--C.8 x 255lbs.

Reflection: Good workout. Had to split it into two sessions (military and shrugs later that night) because I was running late again . Going to stop doing that...

Question(s):
-Is it because I'm not warming up sufficiently that I sometimes get more reps on later sets? I don't think it's my intensity because I burn out every set...
-Can someone give me suggestions for stretching: How often to do it and what exercises, etc. Look at most recent leg day to see.
_________________________
It's not because I can, but because you couldn't if you tried.


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#367981 - 02/23/08 04:56 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
bwhite55 Offline
Member

Registered: 02/16/08
Posts: 59
you can stretch every day. instead of laying in your lazy boy while watching tv, get on the ground and do basic stretches, ie v-sits, toe touches, etc. mountain climbers and groiners can both be great stretches as well.

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#367982 - 02/26/08 06:35 PM Re: THEGENERAL'S New Training Log [Re: bwhite55]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
I was thinking about trying barbell hack squats. They are pretty much deadlifts with the bar behind your feet. I'm pretty sure that the exercise would force my torso to remain more upright in the bottom position. I don't see how it could be a dangerous exercise if kept under control...I have never dropped the bar in any exercise, so the possibility of it dropping on my achilles tendons is the same possibility of the bar dropping and bouncing up and hitting my shins during a deadlift.
_________________________
It's not because I can, but because you couldn't if you tried.


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