More Advise needed on reps & loads

[mddolson]

I adjusted my work out a couple of weeks ago. I was doing too many reps to failure & feeling like crap next day. My weekly work out now looks like this:

(Mon-Wed-Fri) Aerobic Cross training (30-35 min.)

Rowing: 75 lbs x 200 reps (warm up) 4 minutes
Bicep Curls: 24 reps, 110 lbs
Seated Lat-bar wide grip: 24 reps x 150 lb
Seated Lat-bar chin-up grip: 24 reps x 200 lbs
Standing Lat-bar push down: 24 reps, x 110 lbs
Leg Extensions: 24 reps, 175 lbs
Incline Sit-ups: 40 reps
Recline Bench press: 24 reps, 150 lbs
Recline leg raises: 15 reps, 2 sets
Oblique twists: 30 reps, L&R side 60 lbs
Hip Extensions: 30 reps L&R side 60 lbs
Rowing: 200 reps x 75 lbs (4 minutes)
Stair Climber 20 minutes ( 2 min warm up -1 min hi/2 min lo intensity cycles, 2 min slow down)


Tuesday & Thursday: Strength Training (not to failure, keeping 2 reps in reserve)

Rowing: 200 reps x 75 lbs (warm up) 4 minutes
Modified squat/dead lift , raise shoulders at top, hold 2 seconds and lower to squat position, 3 sets of 7 reps 200 lbs (rest 1 minute between sets)
Seated Bicep Curls: 3 sets of 7 reps 110 lbs (rest 1 minute between sets)
Seated Lat-Bar Chin-ups: 3 sets of 7 reps 225 lbs (rest 1 minute between sets)
Standing lat bar Push Downs: 3 sets of 7 reps 125 lbs (rest 1 minute between sets)
Leg Extensions: 3 sets of 7 reps 225 lbs (rest 1 minute between sets)
Incline sit-ups: weighted 8 lb 2 sets 20 reps
Bench press: 3 sets 7 reps 200 lbs (rest 1 minute between sets)
Oblique Twists: 2 sets of 15 reps 75 lbs (rest 1 minute between sets)
Hip Extensions: 2 sets or 15 reps 75 lbs (rest 1 minute between sets)
Wrist roller (1”dowel, 5ft cord, 8 lb wt ) 7 reps, 30 sec rest between reps)
Seated Rowing: 3 sets of 10 reps 200 lbs (rest 1 minute between sets)

I'm male, 6 ft, 54 years old.
I have been doing this for two weeks now, & I feel great.
In fact I now feel I can/should do more....on my strength training nights.
I'm weight reducing, I'm now 238 lbs down from 268, my target is 225, for the first time in 20 years, I can actaully see me hetting it.

So what should I do?
Keep the current status quo? Maintain existing loads, sets & reps
Increase the weights ?(small amount ie 10 lbs)
Add a rep to each set?

Advise would be greatly appreciated.

Mike D

 

[Steve]

I adjusted my work out a couple of weeks ago. I was doing too many reps to failure & feeling like crap next day. My weekly work out now looks like this:

(Mon-Wed-Fri) Aerobic Cross training (30-35 min.)

Rowing: 75 lbs x 200 reps (warm up) 4 minutes
Bicep Curls: 24 reps, 110 lbs
Seated Lat-bar wide grip: 24 reps x 150 lb
Seated Lat-bar chin-up grip: 24 reps x 200 lbs
Standing Lat-bar push down: 24 reps, x 110 lbs
Leg Extensions: 24 reps, 175 lbs
Incline Sit-ups: 40 reps
Recline Bench press: 24 reps, 150 lbs
Recline leg raises: 15 reps, 2 sets
Oblique twists: 30 reps, L&R side 60 lbs
Hip Extensions: 30 reps L&R side 60 lbs
Rowing: 200 reps x 75 lbs (4 minutes)
Stair Climber 20 minutes ( 2 min warm up -1 min hi/2 min lo intensity cycles, 2 min slow down)

How long does this take you? That looks like entirely too much to me. Why don't you do traditional forms of cardio?

Tuesday & Thursday: Strength Training (not to failure, keeping 2 reps in reserve)

Rowing: 200 reps x 75 lbs (warm up) 4 minutes

This is not an appropriate warm up. I can't imagine blasting out 200 reps of something for a dang warm up!

Hop on a bike or something for 5 minutes and than do some dynamic mobility stuff, than lift weights.

Modified squat/dead lift , raise shoulders at top, hold 2 seconds and lower to squat position, 3 sets of 7 reps 200 lbs (rest 1 minute between sets)

Why are you doing this exercise or where did you get it?

Seated Bicep Curls: 3 sets of 7 reps 110 lbs (rest 1 minute between sets)

I remember giving you advice last time.

I told you to throw arms in at the end. Here you are doing them second thing in the work out giving them priority. What gives?

Seated Lat-Bar Chin-ups: 3 sets of 7 reps 225 lbs (rest 1 minute between sets)
Standing lat bar Push Downs: 3 sets of 7 reps 125 lbs (rest 1 minute between sets)
Leg Extensions: 3 sets of 7 reps 225 lbs (rest 1 minute between sets)
Incline sit-ups: weighted 8 lb 2 sets 20 reps
Bench press: 3 sets 7 reps 200 lbs (rest 1 minute between sets)
Oblique Twists: 2 sets of 15 reps 75 lbs (rest 1 minute between sets)
Hip Extensions: 2 sets or 15 reps 75 lbs (rest 1 minute between sets)
Wrist roller (1”dowel, 5ft cord, 8 lb wt ) 7 reps, 30 sec rest between reps)
Seated Rowing: 3 sets of 10 reps 200 lbs (rest 1 minute between sets)

I'm not even going to keep breaking it out bit by bit. I'm simply not understanding you. You're doing entirely too much volume.

I'm not going to get into detailed advice again until you read and listen to what was stated to you in this thread:

http://weight-loss.fitness.com/weig...estion-about-weight-training-aches-pains.html

I'm male, 6 ft, 54 years old.
I have been doing this for two weeks now, & I feel great.

If you feel great, have at it. But that's not my thing.

 

[mddolson]

Previous instructions not fully understood.

re- How long does this take you? That looks like entirely too much to me. Why don't you do traditional forms of cardio?

The light weights takes 30 minutes & the stair climber is 20 minutes.
Total work out 50 minutes.

Traditional methods typically require running/treadmill etc. I don't own a bike, so I'm using what I have. I must avoid any exercises that involves impact, deep knee bends or knee torsion or cross stress. I had a total knee replacement 6 years ago. I have no ACL or LCL ligaments in my right knee.
Here's what the op'n looks like,
(warning to readers: these are photos of an actual knee replacement surgery. They might make some queezy).

re-This is not an appropriate warm up. I can't imagine blasting out 200 reps of something for a dang warm up! Hop on a bike or something for 5 minutes and than do some dynamic mobility stuff, than lift weights.

50 strokes per minute is an easy pace fro me really. 75 lbs load, is just 38 lbs in each arm. I can do this for an hour, but it's boring. It really is a warm up for me. If I'm blasting I do 75 strokes/min. Put inot distance this is just a kilometer in a rowing shell. When rowing I'm doing a propper seated cable row, feet in stirups with sliding seat rail. I do lots of stretching and limbering up before I start also.

re- Modified squat/dead lift , raise shoulders at top, hold 2 seconds and lower to squat position, 3 sets of 7 reps 200 lbs (rest 1 minute between sets) Why are you doing this exercise or where did you get it?

Per your advise, I'm using compund muscle groups. (back, shoulders, thighs, calfs) I cannot do traditional squats or dead lift, because of my knee prosthetics. In a half squat,my knee is stable. I made up this exercise based on my limitations. I added the leg extensions, as this is the only way I can do full range with load on the knee/thighs. The back of the knee is supported with a padded roller that keeps it stable through full range of motion. (per my physio-theorapist)

re-I told you to throw arms in at the end. Here you are doing them second thing in the work out giving them priority. What gives?

I did not understand the importance of the order. Sorry for my ignorance. I just threw them in where the machine was still set up for them. I will drop them to the end.

re-I'm simply not understanding you. You're doing entirely too much volume. In my previous thread I was lifting to failure. (10-12 reps) You recommended I reduce the reps. So I reduced to 7 reps, "keeping 2 good reps in the tank". This is what I'm doing.

I was trying to follow your instructions: Essentially I focus on a few core lifts and develop a full body routine around lifting them with heavy weight 2-4 times per week. By heavy, I mean 15-40 reps per part per session, so potentially anything from 3x5 to 4x10 would be workable.

I thought my 3 sets of 7 reps fell into this range.

I appolgise Steve, for miscontruing your instructions/advise.
I really did think I was doing what you advised.

Mike D

 

[Steve]

The light weights takes 30 minutes & the stair climber is 20 minutes.
Total work out 50 minutes.

Why not use the stair climber for 30-40 minutes? The problem I have is my muscles would need more recovery time when dieting. Just b/c you aren't going heavy doesn't mean you aren't blasting your muscles with a ton of volume... even on your cardio days.

For instance, when I bump my running up a lot, I might cut my weight training for legs down to 1x per week.

You're not understanding the give/take relationship associated with planning your workouts.

If you feel great though, then I suppose stick with it. Again, it's not my thing.

re-This is not an appropriate warm up. I can't imagine blasting out 200 reps of something for a dang warm up! Hop on a bike or something for 5 minutes and than do some dynamic mobility stuff, than lift weights.

50 strokes per minute is an easy pace fro me really. 75 lbs load, is just 38 lbs in each arm. I can do this for an hour, but it's boring. It really is a warm up for me. If I'm blasting I do 75 strokes/min. Put inot distance this is just a kilometer in a rowing shell. When rowing I'm doing a propper seated cable row, feet in stirups with sliding seat rail. I do lots of stretching and limbering up before I start also.

You're missing the point.

A warmup's primary role before lifting heavy weights is a neuromuscular rehearsal for the upcoming load.

Not blasting your muscles with hundreds of reps.

Typical warmup for me or a client is simple. Suppose we are going to squat first with 200 lbs for 5 reps.

To warm up we might do a few minutes of light jogging to get the blood flowing. We'll do some dynamic mobility stuff for prehab and range of motion stuff.

Then the real warm up begins by lifting weights as follows:

Warmup set 1 - 135 x 5
Warmup set 2 - 155 x 3
Warmup set 3 - 185 x 1

Then we'll bust into the main sets.

Per your advise,

I never recommended that exercise.

But I admittedly did forget about your knee injury. If you were advised that this is an okay exercise, even though I don't exactly get what you are doing, plus you are maintaining proper form so not to injure yourself... so be it.

I'm using compund muscle groups. (back, shoulders, thighs, calfs) I cannot do traditional squats or dead lift, because of my knee prosthetics. In a half squat,my knee is stable. I made up this exercise based on my limitations. I added the leg extensions, as this is the only way I can do full range with load on the knee/thighs. The back of the knee is supported with a padded roller that keeps it stable through full range of motion. (per my physio-theorapist)

Okay, see above.

re-I told you to throw arms in at the end. Here you are doing them second thing in the work out giving them priority. What gives?

I did not understand the importance of the order. Sorry for my ignorance. I just threw them in where the machine was still set up for them. I will drop them to the end.

I said this in that other thread:

The other stuff with assistance and metabolic work is just fluff added to the end.

It would probably serve you well to go back and read that again to understand the context.

re-I'm simply not understanding you. You're doing entirely too much volume. In my previous thread I was lifting to failure. (10-12 reps) You recommended I reduce the reps. So I reduced to 7 reps, "keeping 2 good reps in the tank". This is what I'm doing.

You're now focusing solely on load and intensity. But what about volume?

In the other thead I showed you this:

A full-body workout might be

Squat/Front squat - 3-5x3-5 + 1x8-12
Bench/Incline bench/OHP - 3-5x3-5 + 1x8-12
Chinup/Barbell row - 3-5x3-5 + 1x8-12

Assistance exercises can be thrown in as follow-ups in a single session or in separate modules on a different day; this is also where I'd throw in your metabolic work.

Now you can't do squats so you have to modify it to whatever you can do.

In this thread you are saying you're doing this:

Rowing: 200 reps x 75 lbs (warm up) 4 minutes
Modified squat/dead lift , raise shoulders at top, hold 2 seconds and lower to squat position, 3 sets of 7 reps 200 lbs (rest 1 minute between sets)
Seated Bicep Curls: 3 sets of 7 reps 110 lbs (rest 1 minute between sets)
Seated Lat-Bar Chin-ups: 3 sets of 7 reps 225 lbs (rest 1 minute between sets)
Standing lat bar Push Downs: 3 sets of 7 reps 125 lbs (rest 1 minute between sets)
Leg Extensions: 3 sets of 7 reps 225 lbs (rest 1 minute between sets)
Incline sit-ups: weighted 8 lb 2 sets 20 reps
Bench press: 3 sets 7 reps 200 lbs (rest 1 minute between sets)
Oblique Twists: 2 sets of 15 reps 75 lbs (rest 1 minute between sets)
Hip Extensions: 2 sets or 15 reps 75 lbs (rest 1 minute between sets)
Wrist roller (1”dowel, 5ft cord, 8 lb wt ) 7 reps, 30 sec rest between reps)
Seated Rowing: 3 sets of 10 reps 200 lbs (rest 1 minute between sets)

Do you not see a problem?

I was trying to follow your instructions:

It doesn't appear that way.

Essentially I focus on a few core lifts and develop a full body routine around lifting them with heavy weight 2-4 times per week. By heavy, I mean 15-40 reps per part per session, so potentially anything from 3x5 to 4x10 would be workable.

In what you outlined above you are doing:

72 reps for the lower body, including hips/glutes alone.

I appolgise Steve, for miscontruing your instructions/advise.
I really did think I was doing what you advised.

No need for apologies. I simply think the advice I presented in the other thread was concise.

 

[mddolson]

re- Why not use the stair climber for 30-40 minutes?
My knee has a limited life expectancy (10-14 years) & then I'll need another replacement (3 days hospital & 6-8 weeks rehab physio). Doubling the work out on the stair climber will shorten it's useable life and it's boring. So 20 minutes on the stair climber is a compromise. It enables me to do hiit cycles, that I couldn't do on my cable machine.

re-You're not understanding the give/take relationship associated with planning your workouts. Yes you are right. I'm struggling to create a 5 days/week workout schedule that doesn't over work or impact my knee, maintains my muscle mass, gives me a good Cardio work out, result in calory deficit so I loose weight.

re-To warm up we might do a few minutes of light jogging to get the blood flowing. We'll do some dynamic mobility stuff for prehab and range of motion stuff. That's what my 4 minutes of rowing is for. I can easily drop the pace load & reps, but I'm realy just warmed up after 4 minutes. I can't run or jog so I row.
Could you please explain what you mean by examples of "dynamic mobility stuff "& "range of motion stuff"?

rewriting my Heavy workout, it would look like this:

warmup row @ leasure pace (40 spm) & 50 lbs 4 minutes
modified squat/dead lift 200 lbs 5 reps x 5 sets + 1 set 8-12 reps
bench press 200 lbs 5 reps x 5 sets + 1 set 8-12 reps
chinups 225 lbs 5 reps x 5 sets + 1 set 8-12 reps
( tris & bis at end)
tricep push downs 125 lbs 5 reps x 5 sets + 1 set 8-12 reps
lat bar Pull downs 200 lbs 5 reps x 5 sets + 1 set 8-12 reps
bicep curls 110 lbs 5 reps x 5 sets + 1 set 8-12 reps

my inclination (no pun intented) is to add some weighted incline situps for my abs. But I'll take your advise on this.

Please comment?

Mike D

 

[Steve]

re- Why not use the stair climber for 30-40 minutes?
My knee has a limited life expectancy (10-14 years) & then I'll need another replacement (3 days hospital & 608 weeks rehab physio). Doubling the work out on the stair climber will shorten it's useable life and it's boring. So 20 minutes on the stair climber is a compromise. It enables me to do hiit cycles, that I couldn't do on my cable machine.

re-You're not understanding the give/take relationship associated with planning your workouts. Yes you are right. I'm struggling to create a 5 days/week workout schedule that doesn't over work or impact my knee, maintains my muscle mass, gives me a good Cardio work out, result in calory deficit so I loose weight.

If I were in your shoes, I'd do what I could in terms of cardio. If that meant walking... so be it. If that meant stair climber, okay.

But I'd be doing this for health benefits.

For the calorie deficit, I'd let my diet take care of that for the most part.

I certainly wouldn't throw a ton of high-volume weight training in there for my 'cardio' just for the sake of burning calories simply b/c it could sacrifice other areas of importance; recoverability, muslce maintenance, strength maintenance, etc.

But again, my word is not final. If you feel like it's working for you and you feel 'good,' just go with it.

re-To warm up we might do a few minutes of light jogging to get the blood flowing. We'll do some dynamic mobility stuff for prehab and range of motion stuff. That's what my 4 minutes of rowing is for. I can easily drop the pace load & reps, but I'm realy just warmed up after 4 minutes. I can't run or jog so I row.[/quote]

The most important part of warming up for weights is the neuromuscular rehearsal.

Where is that?

Could you please explain what you mean by examples of "dynamic mobility stuff "& "range of motion stuff"?

Below is the standard dynamic stretch series

rewriting my Heavy workout, it would look like this:

warmup row @ leasure pace (40 spm) & 50 lbs 4 minutes
modified squat/dead lift 200 lbs 5 reps x 5 sets + 1 set 8-12 reps
bench press 200 lbs 5 reps x 5 sets + 1 set 8-12 reps
chinups 225 lbs 5 reps x 5 sets + 1 set 8-12 reps
( tris & bis at end)
tricep push downs 125 lbs 5 reps x 5 sets + 1 set 8-12 reps
lat bar Pull downs 200 lbs 5 reps x 5 sets + 1 set 8-12 reps
bicep curls 110 lbs 5 reps x 5 sets + 1 set 8-12 reps

What's the lat bar pull down in there for if you're already doing chin ups?

I'd also stick with 3 sets opposed to 5.

my inclination (no pun intented) is to add some weighted incline situps for my abs. But I'll take your advise on this.

I rarely do crunches. I'd rather spend my time training my core with stabilization exercises since that's most important in my mind.

But you should be adding weight whenever you can to each of the exercises. This doesn't mean jump up like a silly man. But gradually increase the load as your ability permits. Big exercises this might mean 10+ lbs. Smaller exercises might be 5 lbs or less.

****

If you are dead set on doing your circuits, I'd do less then what you're doing now. And more high quality stuff. I'd probably do barbell complexes.

http://weight-loss.fitness.com/weight-loss-diary/21539-official-day-one-25.html <read post 371>

 

[mddolson]

Steve, thanks again for your imput.

I sometimes feel like a big dope.
Sorry to ask for more info but I want to get it right.

re- warming up for weights is the neuromuscular rehearsal.
Where is that?

Ok so I think your suggesting I do something like this before each exercise set (using 200 lb bench press for this example)
Warmup set 1 - 125 x 5
Warmup set 2 - 150 x 3
Warmup set 3 - 175 x 1
Them 200 lbs, 3 sets of 5 reps

The dynamic stretching range of motion is the normal preworkout stuff I'm used to, thanks, just wanted to make sure.

I left the wide grip lat bar pull down in because it works a different set of muscles, or it seems to for me, I can easily do 225-235 chinup grip, but only 200 in wide grip lat bar.
and I try to alternate push/vs pull exercises, when I can.

re-But you should be adding weight whenever you can to each of the exercises. This doesn't mean jump up like a silly man. But gradually increase the load as your ability permits. Big exercises this might mean 10+ lbs. Smaller exercises might be 5 lbs or less

Ok that's what I, was need to know (how much to add & when). I asuume if I've been doing a certain load, for 2-3 weeks (6 sessions) & I feel ok, then it's safe to add 10 lbs to bench press or 5 to the bicep curls for example.

I also assume I should not be adding weight to all exercises at the same time, but should space them out based on individual performance in each exercise?

thanks again.

Mike Dolson

 

[Steve]

Ok so I think your suggesting I do something like this before each exercise setusing 200 lb bench press for this example)
Warmup set 1 - 125 x 5
Warmup set 2 - 150 x 3
Warmup set 3 - 175 x 1
Them 200 lbs, 3 sets of 5 reps

Esentially, yes.

You don't have to warm up for every single exercise though. One lower body warm up and one upper is usually sufficient.

I left the wide grip lat bar pull dwon in because it works a different set of muscles, or it seems to for me, I can easily do 225-235 chinup grip, but only 200 in wide grip lat bar.
and I try to alternate push/vs pull exercises, Where I can.

It doesn't work a different set of muscles. Our physiology is the same. It emphasizes muscles differently... chins bring more bis into the mix, for instance. But I don't see a point in doing both in the same workout.

Balance is important. I try and match horizontal pressing with pulling and vertical pressing with pulling.

Ok that's what I, was need to know (how much to add & when). I asuume if I've been doing a certain load, for 2-3 weeks (6 sessions) & Ifeel ok, then it's safe to add 10 lbs to bench press or 5 to the bicep curls fro example.

Certainly. Jumping up every workout is even okay, as long as you don't jump up too quickly. What constitutes 'too quickly' is completely dependent on the individual and circumstance. You'll learn with experience. If you find yourself getting achy in the joints or plateauing in strength when you didn't plan on it... you were probably being overzealous with the progression.

That said, progressive overload with sufficient volume is the name of the game. If you don't give your body a reason to adapt, it won't.

I aslo assume I should not be adding weight to all exercises at the same time, but should space them out based on individual perforamce in each exercise?

Yup.

For the most part though, most people can handle ramping weight up on every exercise. Not always at the same exact rate of progression though. Once you become more advanced, things get a little trickier. I'm not even at that point yet.

 

[mddolson]

Well I did this work out last night,

warmup row @ leasure pace (40 spm) & 60 lbs 4 minutes
modified squat/dead lift 200 lbs 5 reps x 5 sets + 1 set 8-12 reps
bench press 200 lbs 5 reps x 5 sets + 1 set 8-12 reps
chinups 225 lbs 5 reps x 5 sets + 1 set 8-12 reps
( tris & bis at end)
tricep push downs 125 lbs 5 reps x 5 sets + 1 set 8-12 reps
bicep curls 110 lbs 5 reps x 5 sets + 1 set 8-12 reps
incline weighted situps 2 sets 10

I had to concentrate to hold the pace down to 40 stroke/minute during the warm up row.
I timed it and 160 strokes took 4 min 15 sec.
I added the 3 warm up sets before each exercise (except situps).
I know you stated this was not nessessary for every exercise, I just wanted to get the feel of it.
I forgot to do the last set of 8-12 reps however.
I'll add that in for Thursday.

The work out took 35 minutes.
With the reduced volume it is readily apparent I can increase the loads a little.

question on rest peiod between set???
I rest 45 -60 sec between the heavy sets of 5.
I was only waiting 30 seconds between the warm up reps.
( just long enough to change the loads, Load change is quick on my machine, it has a digital key pad for this).
Is this sufficient?

Mike D

 

[Steve]

When I'm doing sets in the 4-6 rep range I typically rest between 60-120 seconds depending on how I feel. I want to recoup enough to maximize the effort of the set.

The smaller exercises for arms and abs I rest 60s or less.

 

[mddolson]

Thank you again Steve for the guidance and your patience with me.
I am at this point not putting max effort into the sets.
I have been cautious about adding weight, so as to avoid injury, which I think is prudent at my age (54).
This would explain why I feel fine, with 30 sec to 60 rest periods.

I shall extend these as I increase the loads/effort.

One last question, this pertains to the limitations of my knee.
Would it be acceptable to substitute Seated Rowing (with load of 200 lbs or so, doing same reps & sets) instead of the Squats or my modified version?.
This reduces the load on my knee, but still works shoulders, back, thighs & calfs.
It seems like a logical step since I'm doing light rowing as warm up.

Mike D

 

[Steve]

You mean a cable row or an actual row machine?

 

[mddolson]

Cable Row

You mean a cable row or an actual row machine?

Seated cable row, looks like the attached jpg.
Seat slides on rail, feet are in stirups, cable tension load.

Mike D

 

[Steve]

That would not be an appropriate replacement for squats.

Squats, though it works the entire body, primarily hits the legs.

Cable rows are primarily a back exercise.

They are not, generally, interchangeable.

 

[mddolson]

Thanks, it was just an idea.

Edit 3:30 pm. Now I'm confused. If cable rows target the back, then thats not what I'm doing.
When I row, I bend my knees, sliding my butt (on a roller seat) closer to the cable/pullies and extend my arms straight out.
On the power stroke, I straighten my knees, and draw both elbows back to my sides. My back is held pretty straight.
Much more like in a rowing shell & a rowing machine.

I checked a couple videos on the web, and a seated row like this link is not what I'm doing.
Cable Seated Row

I row much more like a rowing machine, per this web page:
Rowing Machine | Rowing Technique | Rowing Machine Training
Keep your elbows close to your body
Move from your hip joints
Keep your pelvis and back moving together
Do not round your back
Lean only slightly forward and back
Use your legs
Let your movements flow


Mike D

 

[mddolson]

Just a last note on my work out.
I did the new work out last night, complete with a final set of 10 reps.
I dropped the wide grip lat bar as instructed.
It took 50 minutes.
I was able to up the loads a little, with a couple of exceptions. but no biggy.

Still feel great today,which is good, (I just got 14 yds of top soil & 2 skids of sod delivered this morning) I'm doing some landscaping this weekend.

Thanks again Steve.

Mike D

 

[Steve]

You're welcome. Have fun landscaping!

 

[mddolson]

Landscaping, Oh my aching, back, glutes, hands, shoulders....... never mind, everything aches. We (my son-in-law) and I moved 14 yds of earth, & layed 12,000 square feet of sod last weekend. The backyard looks great. Unfortunately we have to wait till next spring to know if we did it correctly. We're in a new house, & have had a spring run-off problem allowing a river to flow through our backyard, right at the foot of my deck stairs.

Mike D