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Push -Me ,PULL -You – Resistance training Plans, or Weightlifting with Dr. Doolittle,Pt1 August 28, 2018

Weightlifting as an adult presents a variety of challenges. The first is usually the time issue.    How much time do you have to get to the gym every week ?     How much time do you have when you do get to the gym? 

This post will have little reference to what you have done in the past nor any focus on bodybuilding or other competitive workout goals. That can come later, more advanced versions/editions of this post.

The workout foundation I am suggesting is based on a 4 ( maybe 3) day a week visit to the gym.                         For the 4 day rotation:          Days 1 and 3 do~same workout, Days 2 and 4 do~same workout.   

With these workouts you will be focusing on different body parts on 1/3 and 2/4

First things first – you can easily/ safely do abs/core at each workout but I would recommend variety for each pair of days.

The workouts will be separated into basic moves PULL and PUSH . The basic Pull move could be the Lat Pulldown (no brainer) or a Pull Up.  Where the basic Push move would be a Push Up or bench press.

I will make a list of basic PULL MOVES for this post and PUSH moves for Part 2.

PULL MOVES in the gym –

I will include a general description of the move BUT much can be found with a search of the web. Info about techniques and workouts can be found.

Pull Ups :     The grip is away from the body and width can vary. Start with the body is suspended by the arms and pull the body up until the chin is  brought over top of a bar .

Chin Ups :  This is basically the same move as the Pull Up  with the difference being the placement of the hands with palms facing the body, resulting in a slight variation in muscle impact.

Lat Pull downs: The Lat Pulldown ( Lat is short for latissimus dorsi- the big upper back muscle set) is performed on a specialized piece of equipment with a bar attached to a cable nd set over a bench to sit on that often is set to upward restrict leg movement. Grab the bar with varying widths and like pullups/chinups with hands facing fore or aft and pull down to the top of the chest and slowly return to the top. A variation can be performed with the bar coming down behind the head.

Barbell Rowing : Stand with legs a little wider than shoulder width and grasp the implement ( a wide variety can be used) and bend at the waist to about 45 degrees, and pull the eight to your center chest and slowly return it to arms length and repeat.

Dumbbell rowing, 1 arm :  Similar to barbell row BUT with opposite knee and hand  on a bench grab the dumbbell and pull to chest and slowly return to ground. Repaet each set for both arms.

Upright rowing :    Standing with the weight in front, holding an overhand grip and lifting straight to the collarbone.   Barbells, dumbbells, kettlebells or a cable machine can be used.  A narrow grip focuses the resistance to the central upper back( but could strain shoulders) a wider grip broadens the impact but reduces strain on shoulder.

Shrugs : Stand upright, grip the bar(or dumbbells) with hands about shoulder width apart,(feet as well) and raises the shoulders as high as possible, and then lowers them, without bending the elbows, or moving the body.The range of motion may NOT be as long as a normal shrug move. Raise shoulders until level/horizontal to floor, or a little higher.

Deadlift :        A loaded barbell or bar is lifted off the ground to the level of the hips, then lowered to the ground. Stand in front of the barbell with legs a little wider than shoulder width and grab the bar beside the calf/ankle(outer), weight back on heels and back straight, push up with the legs and pull with back and shoulders until bar rests on top of thigh near the hips. Slowly return the bar to the ground.

Good Mornings ( straight leg deadlift ) : Similar to the deadlift but knees are not involved in the move. Approach the bar ( always much lighter than regular deadlift) and grab at about shoulder width with foot spacing the same. Hinge at the hip and pull the bar to your hips using the lever of your straight back. Will work on the lower back and hamstrings with some pull to upper back.  Like all exercises do it in a smooth easy flow.

Rowing Machine ( cardio) : Sit on the seat and slide feet into the pads and grab the handle and start pulling( first with the legs then arms) Most rowers have a simple description on the machine. You can do a wide variety of workouts with this machine and achieve a total body effect.

Now this is a list of moves to do during a Pull Exercise Session. They can be juggled and combined for an effective workout. Do some or all of them depending on your goals and available time for workouts .

In general the pull exercises focus on back, biceps, shoulders. When combined with push exercises on alternate days you can build a fit , healthy and balanced body.

 

@martyroddy

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Rower love and Intervals/Tabata Fat Butt burning June 10, 2018

Growing up in the Philadelphia area I was aware of the rowing/ crew pedigree of the area as well as boathouse row along the Schuykill River.

I was approached briefly in high school about being or becoming a rower . I was already a fairly successful athlete in basketball,football as well as track and baseball. At 6’8″ the folks that row saw some chance but I ultimately chose the gridiron and built that strong 6’8 body into a giant football tool and at 315+ pounds I was not built for the boats anymore.

Now,it is my favorite piece of cardio equipment at the gym. Works the total body and is low impact on all of my bad joints….ALL OF MY JOINTS.

Now looking into different ways to,utilize this tool. I can do moderate workouts for times up to an hour or more intense workout for less time or for intervals that add up.

What else can I do with , along with the rower. Push-ups, burgers, barbell/dumbbell moves…maybe even jump rope.

Looking at different combo routines , Tabata/ HIIT/LIIT/??

https://dailyburn.com/life/fitness/cardio-workouts-rowing-machine/

https://www.mensjournal.com/health-fitness/5-rowing-workouts-get-you-ripped/

@martyroddy

 

Heart Failure,Atrial Fibrillation (A Fib) and Exercise September 27, 2017

Now that I am 6 months beyond the diagnosis of Heart Failure with Atrial Fibrillation I am looking at information about both of these conditions and my personal feelings and health.

I am still in A Fib but I have also lost well over 100 pounds and continue to workout , eat well and workout some more. I am doing a variety of cardio workouts to pump the blood, exercise the heart and of course burn some calories and fat. I am also doing some resistance exercise ( weightlifting and bodyweight moves)  to rebuild the body and muscular system.

I have written about the exercise and will do more in the future but my cardio includes walking outside, rowing on the Concept 2 Erg Trainer, Riding the Cybex stationary bike and the Cybex Arc Trainer ( Elliptical ) and starting on the Nautilus Stairmaster.

Now as Dr.Gupta says in the exercise video I may be able to attempt  a marathon again in the future. I need to take it easy and build up slowly- if I continue with a smart diet( currently plant based low fat diet) and the exercise program and a plan to build up to the kind of training necessary for a 4-6 hour run.

Regardless of that outcome I plan on dropping more of the weight- keeping it off and maintaining healthy lifestyle while dealing with the long term concerns with the heart failure diagnosis and possibly changing/improving on it.

Time to publish and eat a proper meal and later to the gym.

A video with info about A Fib…Not a good diagnosis BUT not the END either.

 

Exercise and Heart Disease video- good info and a great quote, ” for most, exercise allows for people to fell better AND a longer life than most medication only plans.”

Another good quote- wrong to dive into exercise , gradually increase effort and amount of exercise.

 

@martyroddy

 

 

I got a little Focused on the Concept 2 Rower this Month August 29, 2017

During the recent month( ending today , as far as Concept 2 measures, for Dog Days of Summer Challenge) I was ( we were) challenged to row a total of at least 100,000 meters between August 1 and 28. It seemed like  fun idea when I first read about- a distraction from us sweating and a goal to reach for.

I looked at it a little more closely and was shocked to realize that in the 3rd and 4th weeks I would need to row 4300 and 5800 meters per day to reach the weekly/month goals.

Now these totals were not that big for someone who had been rowing hard for some period of time or was in training for races etc, but I just re-started rowing in April following a diagnosis of Heart Failure ( A-Fib)  I started with a cautious and slightly difficult 500 meters. BUT>>>> I decided to  GIVE IT A GO and jumped in and had some fun. Prior to August 1st I had been mixing up my cardio at the gym and doing some resistance work. After week 1 other cardio went away. I needed all of the gym time o get the rowing done…now I was a little upset but then realized it was a good substitute and temporary.

As the 2nd week started ( goal of 20,000 meters) I shifted away from Cybex Arc-trainer and Cybex bike cardio cross training but continued to do some resistance exercises with machines and barbells. The resistance work was also more narrowly focused during this time to Push type exercises (presses and similar moves) since the rower was concentrating on Pull type work.

Then I had to figure out how to do all of this rowing and keep my focus, I utilized the workouts sent out everyday in emails from Concept2  ,http://www.concept2.com/ , and from some suggested interval training workouts found on youtube. In much the same way that a “watched pot doesn’t boil” a watched “workout monitor meter measurement doesn’t add up”  I needed some ways to pass the time as I worked out. I was rowing 20-30-40 or more minutes everyday. As I did the workouts(i.e 2 minutes hard, 1 easy or 250 meters hard and 250 easy…) I was able to achieve the distances required and avoid the potential boredom

The following video is an example of one of the workouts I used.

It was fun and I look forward to the next challenge and I may create one for myself- like building my lifetime total on the rower to the 1 million meter mark. I am above the 1/4 million point after this recent month. My ultimate goal for the current period is reaching my bodyweight from middle high school years (245lbs).

An example of workout I was doing and am returning to ( in addition to rowing or biking or walking) now that I have completed the challenge

 

@martyroddy