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Food & Exercise -- 9/26/2003



 
 
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  #1  
Old September 27th, 2003, 04:43 AM
Chris Braun
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Default 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/???
  #2  
Old September 27th, 2003, 05:10 AM
Chris Braun
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Default 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
  #3  
Old September 27th, 2003, 01:23 PM
Chris Braun
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Default 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
  #4  
Old September 27th, 2003, 01:38 PM
Jennifer Austin
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Default 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


  #5  
Old September 27th, 2003, 01:56 PM
Chris Braun
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Default 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

  #6  
Old September 27th, 2003, 03:08 PM
Chris Braun
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Default 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
  #7  
Old September 27th, 2003, 03:32 PM
Chris Braun
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Default 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
  #8  
Old September 28th, 2003, 01:15 AM
Jennifer Austin
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Default 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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