Hey Can someone check out my schedule?

[Ballzey]

Hey, im just wondering if im doing anything wrong here? I'm 6' in the 190 to 200 range for my weight but i still got some fat on me. Uhh well heres what i do tell me if its alright or no?

Monday- Bicep Curls(dumbells)-4sets 10 reps, Bench Press 4 sets of 10,5,5,5 reps , bicep curls (2 hand bar thing) 4 sets 10 reps each and between each set i do a rep of 10 curls with like half the weight i used on the dumbbell, then i go to my bowflex and do, 4 sets of 10 reps for these bench press things, 4 sets of 10 reps laying down curls, 4 sets of 10 reps chest flys, 4 sets of 10 reps of these ab crunches

Tuesday- Tricep exercise with dumbbells 4sets 10 reps,then i go to my bowflex, doing this shoulder lifting exercise 4 sets 10 reps, then another tricep exercise on the bowflex 4 sets 10 reps, then i do some lat pulldowns on the sides 4 sets 10 reps, then some reverse chestflys 4 sets 10 reps, then another variation of the lat pulldown 4 sets 10 reps, then 4 sets of 10 reps of these ab crunches on bowflex.

Wednesday- i do my legs, all on the bow flex, i think theres 3 exercises that i do with 4 sets and 10 reps each.

On Thursdays i follow mondays schedule and friday i do tuesdays schedule, and saturday and sunday i pretty much rest. Also on mondays,weds and saturday i go to my jeetkunedo class. And i try to fit in punching my bag downstairs whenever i can. My goal is to get stronger but not to be constrained by my muscles (slower punches, less flexibility). I want to start running in the mornings because my cardio kinda sucks but its just hard for me to get modivated in the morning. If anyone has any suggestions on what i am doing wrong or should be doing PLEASE LET ME KNOW, at Jeetkunedo687@adelphia.net

 

[jungleb]

Just my personal suggestion.

Monday - Do Triceps with Chest and don't break them up doing Chest/Tri/Chest/Tri. But rather.. all your chest exercises, then all your tricep exercises.

Tues.. move your biceps there, start with back, shoulders and biceps.. grouping all them up.

 

[swans05]

always work from large muscles to smallest...if u can't be bothered in the morn than don't worry do it when you can...fasted morn cardio isn't that great anyway and u can get the same results from doing the exact same session 3hrs after eating a protein only meal

 

[BenPoss]

Definitely train large muscle groups first... back then tri's, chest then bi's. I would train that split becuse when you do chest you are training tri's as your secondary muscle group so no need to train them after, same with bi's getting trained when you do back so its better to do an opposite muscle group such as tri's. You should throw some leg exercises in there such as squats, lunges, sit squats... also you should do more body weight exercises and core work to give you a stronger base to kick and punch off of. Check out some exercises on my training site...



There might be quite a few exercises that will not only improve your strength but your speed and explosive power as well. I've been training for quite a few years and have developed many sport specific programs centered around mixed martial arts, which I consider JKD to be the first free form of MMA. I even trained a bit with Ron Balicki and Dan Inosanto years back. As far as your running and cardio, try adding calesthenics into your strength program to boost your heart rate and increase the amount or calories that you are burning.

Let me know if you have any further questions or if I can help you with anything else.

Take care.

Ben

 

[Ballzey]

Hey, i acually do these two other things with my abs, first on i do is lay on my back with my arms behind my head. Then i bring my legs straight out 1-2 inches off the ground, then bending to do a situp and bringing my upper body to meet it somewhat. Also i do those leg things to work on my lower abs.
switching ones doing them left and right doing. I do 4 sets of 10 of each of these but i dont do them regularly. which i should. i really a beginner at lifting and i dont think i do it that right. I tend to rock my body to build up momentium when i start curling towards then end.(ex. when i have the dumbell at 55lbs).

If you could explain to me what calesthenics are and which i should do?

if your still into jkd also check out

 

[swans05]

calisthenics are just bodyweight exercises basically like burpees, tuck jumps, star jumps push ups, pull ups, crunches etc that done in s circuit style can really get the heart going...very underated by weight trainers but the interesting thing is that the body doesn't recognise waht type of weight it lifts, just the actual wt...this makes push ups from a 200pd man better than 100pd bench presses as you push up about 60% of your bodyweight from your feet

 

[Cynic]

calisthenics are just bodyweight exercises basically like burpees, tuck jumps, star jumps push ups, pull ups, crunches etc that done in s circuit style can really get the heart going...very underated by weight trainers but the interesting thing is that the body doesn't recognise waht type of weight it lifts, just the actual wt...this makes push ups from a 200pd man better than 100pd bench presses as you push up about 60% of your bodyweight from your feet

Actually, a push-up is different from a bench press. I don't fully understand it (I'm not a kineisiologist(sp?)), but research open chain vs closed chain exercises and the effects.

This is why a pull-up is not the same as a pull-down and pull-downs won't give you the lat spread that a pull-up will.

 

[swans05]

i think this is right, my archives are at work so i can't check:

open chain exercises are those where you move your body through spacde such as squats, push ups, pull ups, dips etc

closed chain exercises are those where you are moving a fixed object?? such as pulldowns, bench presses, leg pres etc

not sure on that but i'll check on monday

anyway that being said if open chain exercises are best accoriding to your pull up / width analogy are best which is correct by the way, then why does averyman and his dog do pulldowns and bench presses and not wted pull ups and push ups?

there not exactly the same but the same muscles are used...don't over think it...and i said push ups were better not the same

 

[evolution]

Yes.
Open chain allows the body to move freely through space. An example is the leg extension machine which the knee is allow extension and flexion. Your open kinetic movements will typically revolve around isolation stuff.

A closed kinetic chain is when the body is fixed in place. Two examples-push up and squat. Your closed kinetic chain movements typically revolve around compound movements.

Then there's always the activity of sprinting in which both open and closed kinetic chain movements occur simutaneously.

 

[Cynic]

This from a CSCS on another board I frequent:

The major differences arise from the closed-chain aspects of the pullup, which are neuromuscular recruitment patterns, a greater agonist/antagnist co-contraction from pullups vs. pulldowns (Antagonist co-contraction will work towards joint stabilization under load. Regarding functional movement and torque distribution about the joint, it will help to prevent potentially damaging unbalanced torques about the joint...additionally, you are simply innervating a greater amount of muscle and neural patterns, which promotes different motor unit recruitment and CNS 'training.'), and a larger number of total muscles used in body alignment and stabilization (although a pullup is not a technically weight bearing exercise in the sense that a pushup vs. lighter than body weight bench is, or a terminal knee extension vs. leg extension is, which reduces some of the applicability of the open vs. closed chain kinematic argument, for thise keeping score...)

Small but appreciable differences, making the pullup a more functional exercise.

Ok...A pullup is a closed chain exercise, which means that the distal segment (the furthest point from the body, such as the foot in a leg extension, or in this case, the hand) is fixed and not moving (unlike a lat pulldown, where the body is fixed and the hands are moving). Closed chain exercises are more functional because they mimic how the body moves and operates in real life. When you don't have any weights or machines to exercise with, everything that you do is closed chain (although things like sprints or jumps have both open and closed chain qualities). This effects how the body controls the muscles (neuromuscular recruitment), the amount of muscles used (agonist/antagonist co-contraction, which means that opposing muscle groups stabilize a joint, i.e. rotator cuff, triceps & biceps, etc) will both work harder to make sure that your joints (the shoulder, in this case) are supported and kept stable, which in the long run improves your joint health and safety. However, neither a lat pulldown nor a pullup are 'weight bearing' exercises, meaning that the body weight is being supported by the skeleton (there's a big difference in regards to the skeltal system between a squat::weightbearing:: and a pullup::non-weightbearing). Therefore, the importance of open vs closed chain effects on the body is somewhat minimized.

Did that make any more sense? Basically, you should take away from this that the differences are important, but somewhat minimal.