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Food & Exercise -- 9/26/2003
Food:
8:30 (home): 3/4 cup Hi-Lo cereal, 16g whey protein, 3/4 cup skim milk 12:00 (driving to gym, brought from home): sandwich w/ 2 oz. Healthy Choice roast beef & 1 slice f/f cheese on 1 slice whole wheat bread 3:30 (driving from gym to massage): energy bar 5:30 (driving home from massage): ostrich/beef stick 8:00 (home): 194g red snapper; 144g asparagus; 5 mini chocolate meringue cookies 11:30 (home): 300g f/f cottage cheese w/ 144g strawberries Totals: 1187 calories, 15g fat (11%), 119g carbs (40%), 153g protein (52%) 1:00 p.m. -- Exercise: Throwing football (a sort of 3/4 size one) around in the gym: a) Just passing back and forth with Tom, learning to catch and throw it. b) 2 * (Run backward the length of the gym while Tom runs facing me, but more slowly, while we pass the ball rapidly back and forth.) c) Side shuffle away from Tom on a diagonal for about 20 ft, then jog back toward him, then side shuffle on other diagonal, jog back, repeat -- all the while passing ball back and forth -- did this 5-6 times. d) Walking lunges one length of the gym while Tom walked backward facing me, passing ball back and forth. (I found this hard to coordinate -- kept messing up the lunges.) Bench: 2x10x45; 1x10x65; 3x10x85 Deadlift: 1x10x65; 1x5x135; 3x3x155 Pull-up negatives: 1x6 Machine-assisted pull-ups: 1x7x70 That was it -- no time for cardio before heading off for massage. I've been shortchanging cardio this week, I'm afraid. I've also been eating under my calorie budget -- not really on purpose, just sort of worked out that way. Next week I'm taking a week off from work to just sort of hang out, and expect to have more time to exercise. We're also planning some nice restaurant meals so I'll be eating a lot :-). Chris 262/178/??? |
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Food & Exercise -- 9/26/2003
On 27 Sep 2003 03:52:33 GMT, Ignoramus14977
wrote: In article , Chris Braun wrote: Pull-up negatives: 1x6 what is a pull-up negative? i 223/176/180 You start at the top position of the pull-up and lower yourself as slowly as possible. (I get to the start position by standing on the side rails of the squat rack where I do these and making a little jump, but you can also stand on something that gets you all the way there and just move your feet off, or you can get someone to give you a boost.) This is an exercise for working toward being able to do real pull-ups. I cannot do a real pull-up, though I hope to sometime. I'm getting pretty good at doing a controlled negative; I used to just kind of drop :-). My bad shoulder doesn't particularly help, though. Most women cannot do pull-ups. Those I've known who can are generally pretty light and quite athletic -- and all younger than me :-). Chris |
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Food & Exercise -- 9/26/2003
On 27 Sep 2003 12:11:13 GMT, Ignoramus30995
wrote: Oh, I see. Yes, pull ups are very difficult for women. I hope that you will not interpret my statement as sexist. Of course not. That's just how it is :-). Chris |
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Food & Exercise -- 9/26/2003
In article , Chris Braun
wrote: Pull-up negatives: 1x6 what is a pull-up negative? i 223/176/180 You start at the top position of the pull-up and lower yourself as slowly as possible. (I get to the start position by standing on the side rails of the squat rack where I do these and making a little jump, but you can also stand on something that gets you all the way there and just move your feet off, or you can get someone to give you a boost.) This is an exercise for working toward being able to do real pull-ups. I cannot do a real pull-up, though I hope to sometime. I'm getting pretty good at doing a controlled negative; I used to just kind of drop :-). My bad shoulder doesn't particularly help, though. Most women cannot do pull-ups. Those I've known who can are generally pretty light and quite athletic -- and all younger than me :-). Chris I cannot do a pull-up. I cannot even do a push up without my knees on the ground. I can lower myself beautifully but cannot come back up. I've had trainers evaluate my form, etc and most tell me my technique is great, I'm holding myself properly, but some women just can't do it. I don't buy that so I keep trying I *will* do a regular push up some day! I will also do a pull up. The gym teacher at school told me to use those hand grip exercisers to build hand and forearm strength and then I'd be able to do a pull-up. Jenn |
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Food & Exercise -- 9/26/2003
On Sat, 27 Sep 2003 07:38:08 -0500, "Jennifer Austin"
wrote: I cannot do a pull-up. I cannot even do a push up without my knees on the ground. I can lower myself beautifully but cannot come back up. I've had trainers evaluate my form, etc and most tell me my technique is great, I'm holding myself properly, but some women just can't do it. I don't buy that so I keep trying I *will* do a regular push up some day! I will also do a pull up. The gym teacher at school told me to use those hand grip exercisers to build hand and forearm strength and then I'd be able to do a pull-up. I can do a few regular (from the toes) pushups. At one point I could do a couple of sets of 10-12 of them. Now, because of my sore shoulder and the fact that I haven't been able to do heavy chest training, I can only do about 3-4. I expect I can get back to where I was when/if my shoulder heals. Apart from practicing with the knee kind, bench press (or chest press machines) will help develop this. I never really trained for pushups, but trained bench seriously for a couple of years, and found that then I could do pushups. (Pre-injury, I used to compete in bench. In fact, I hold the state record in my (previous) age/weight class.) Pullups depend more on upper back strength than on hand/forearm strength. Hand/forearm exercises alone won't get you there. Pullup negatives are a good exercise for working toward doing a pullup. Lat pull-downs are also good, if you have access to one of those. (I believe you go to Curves, and I don't know what they have.) There are also pull-up machines where you have a weight stack that's used to assist the movement by sort of adding a boost (in effect, making you lighter). I don't know how likely Curves would be to have one of those, though. I am hoping to do one someday, but we shall see. I don't want to diet down to a really light weight, which would help. So it will have to be muscle :-). Chris |
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Food & Exercise -- 9/26/2003
On 27 Sep 2003 13:20:55 GMT, Ignoramus30995
wrote: try assisted pullups. Both pullups and pushups are much better for the body than exercises with barbells. I don't think there's any basis in fact for this last statement. They are good exercises, but so are exercises done with weights. Chris |
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Food & Exercise -- 9/26/2003
On 27 Sep 2003 14:25:33 GMT, Ignoramus30995
wrote: your back is not as stressed with those exercises... and you do not strain as much. I don't think this is true. Is this just conjecture on your part? There is considerable possibility for straining one's back, shoulders, etc. doing pullups and pushups. In fact, because one cannot approach these by beginning with lower weights, as one can with dumbbells and barbells, there is lots more opportunity to overdo it. Exercises with free weights, done properly, are very safe. Both free weight exercises and bodyweight exercises, done without knowledge or training, have the potential to cause injury. Chris |
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Food & Exercise -- 9/26/2003
"Chris Braun" wrote in message ... On Sat, 27 Sep 2003 07:38:08 -0500, "Jennifer Austin" wrote: Pullups depend more on upper back strength than on hand/forearm strength. Hand/forearm exercises alone won't get you there. Pullup negatives are a good exercise for working toward doing a pullup. Lat pull-downs are also good, if you have access to one of those. (I believe you go to Curves, and I don't know what they have.) There are also pull-up machines where you have a weight stack that's used to assist the movement by sort of adding a boost (in effect, making you lighter). I don't know how likely Curves would be to have one of those, though. Curves doesn't have a lat pull down but it has other things that work the lats. The thing with the grip and forearm was only part of the whole package he suggested as it is also helpful for water skiing which I considered trying this year, but never got around to it. Pullups are not really a priority right now as much as just building upper body strength. I like push ups because I can do them daily whether I go to Curves or not. Same with crunches. Jenn |
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