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#367983 - 02/26/08 08:48 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Nevermind that post, I'm just having withdrawals from deadlifts . Training hasn't really been my priority in the past few months. Starting tomorrow I'm going to really hit it heavy and not miss any days. I think my lack of sleep may have something to do with my lack of motivation. I'm going to look into making a platform as a temporary solution to deadlifts. PLEASE HELP WITH STRETCHING! A general stretching routine would be very appreciated.

The problem with my flexibility doesn't lie in my hamstrings - I get about 30+cm on the sit and reach test. It has to do with extreme pressure on my knees when my stance is too narrow. I'm only comfortable squatting down when my feet are pointed more outwards than most people and when my heels are about 18in apart from eachother. Maybe if I got used to a wide grip I could do deadlifts, though my hands would literally be about 3-3.5 feet apart...hmm...sumo + lunges? Or maybe its time to find somewhere to squat.
_________________________
It's not because I can, but because you couldn't if you tried.


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#367984 - 02/27/08 11:33 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Practiced deadlift form. Was perfect with 165 lbs and 185 lbs, but then when I got to 205, I couldn't keep my legs underneath me. I think my knees were going too far over my feet and that I wasn't pushing completely through my heels. It's lack of glute and outer hip(?) flexibility.

Good news though: I was talking to my friend and he said that I could have his metal attachments that attach to bench presses. They are extra long and used for squats! I'm picking them up tomorrow and going to do a leg workout which consists of squats, lunges, weighted crunches, and stretching. I am still going to work towards becoming flexible enough so that I can do deadlifts to replace with lunges. Hopefully the attachments fit my bench press
_________________________
It's not because I can, but because you couldn't if you tried.


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#367985 - 02/28/08 02:38 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
bwhite55 Offline
Member

Registered: 02/16/08
Posts: 59
errr, what attachments? do you mean they fit the bar or they fit the bench? if they fit the bar, do they make it more closely resemble a cambered bar, or do they go on the bench for a spot rack?

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#367986 - 02/28/08 02:59 PM Re: THEGENERAL'S New Training Log [Re: bwhite55]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Nevermind, they didn't fit anyway. They replaced the hooks of a bench - they are longer, enabling you to use them as a squat rack.
_________________________
It's not because I can, but because you couldn't if you tried.


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#367987 - 02/28/08 03:04 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Going to take Cord's advice and just stick to lunges and stretching. No shortcuts here. I think I'm going to use a barbell for lunges, though, because I think I balance it better. Thinking about doing some overhead squats along with lunges. My form is pretty good now(I'd practice for fun random times)
_________________________
It's not because I can, but because you couldn't if you tried.


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#367988 - 02/29/08 07:20 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
bwhite55 Offline
Member

Registered: 02/16/08
Posts: 59
are you talking about OH lunges, or lunges w/ the bar on your back? if you can do OH lunges, they are far superior, IMO.

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#367989 - 02/29/08 03:28 PM Re: THEGENERAL'S New Training Log [Re: bwhite55]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Quote:

are you talking about OH lunges, or lunges w/ the bar on your back? if you can do OH lunges, they are far superior, IMO.




Lunges with bar on my back. Then a separate exercise with bar over head and squat down. I did my leg workout yesterday and I just did split squats(basically standing in lunge position and squating down instead of walking forward), weighted crunches, and LOTS of stretching. I'll post it later since I'm not home.


Edited by THEGENERAL (02/29/08 03:38 PM)
_________________________
It's not because I can, but because you couldn't if you tried.


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#367990 - 03/01/08 11:32 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
02-28-08

Lower Body

I. Split squats(lunge position, no lunge)-rep each leg
--A.8 x 65lbs
--B.10 x 65lbs
--C.12 x 70lbs
--D.10 x 70lbs

II. Stretching
--A.Right, left, middle - 10sec
--B.Kick heights - 3rd height
--C.Deadlift form pose - 15sec
--D.R,L,M
--E.Kick heights - all same volume
--F.Deadlift form pose

III. Weighted crunches - 10sec V-sits in between sets(only rest)
--A.10 x 25lbs
--B.12 x 20lbs
--C.10 x 20lbs
--D.10 x 20lbs

IV. Stretching
--A.Deadlift form pose - 15sec
--B.1-leg forward bend down - 10sec
--C.R,L,M - 10sec
--D.DL pose form
--E.1-leg forward
--F.R,L,M

Comments: Very nice. For 1-legged stretch: Standing, put one leg forward and bend down and touch foot(leg straight). Keep back foot flat to stretch calves. Finger tips were about 3in past feet during v-sits . To see explanation of stretches, go back to previous leg day.
_________________________
It's not because I can, but because you couldn't if you tried.


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#367991 - 03/01/08 11:39 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
03-1-08

Upper Body

I. Dips
--A.9 x 33lbs
--B.8 x 38lbs
--C.8 x 43lbs
--D.6 x 45lbs

II. Chin-ups - supinated, chest to bar
--A.10 x BW
--B.8 x BW
--C.6 x BW
--D.4 x BW

III. Overhead DB Press
--A.8 x 36's
--B.7 x 36's
--C.5 x 36's

IV. Shrugs
--A.12 x 235lbs
--B.8 x 250lbs
--C.8 x 260lbs

Comments: Awesome workout , chest to bar on chin-ups is amazing!
_________________________
It's not because I can, but because you couldn't if you tried.


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#367992 - 03/14/08 06:09 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
03-6-08

Lower Body

I. Walking Lunges(BB)
--A.10 x 70lbs. (each leg)
--B.10 x 75lbs.
--C.8 x 80lbs.
--D.8 x 85lbs.

II. Stretching
--A.R,L,M - 10sec
--B.Kick heights - 3rd height
--C.Deadlift pose - 15sec
--Repeat A,B,C

III. Weighted Crunches with V-sits(10sec each side) as rest
--A.15 x 20lbs.
--B.10 x 26lbs.
--C.12 x 30lbs.
--D.11 x 30lbs.

Comments: Great job on lunges. Bar in clean position forced my torso to keep upright throughout movement.
_________________________
It's not because I can, but because you couldn't if you tried.


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