For some reason work was completely dead today. It allowed me to get out for a really decent workout and not feel like I was slacking off on the job. I'll still probably end up here til 7 or 8pm though. Either way, lunchtime workout:
1 mile warm up in 7:30.
Active stretching
3 x 10 dips
3 x 10 x each side cable wood chop pull downs. Weights increased from 70 - 80 - 90 lbs for each set. Each set of 10 includes a pull down on each side. I feel like I could have expressed this in many less words. I also really love this exercise.
3 x 10 pulldowns @ 130lbs. I figure I need to work on my ability to do pull ups
3 x 15 Russian twists with a 10 lbs plate. These hurt.
10 minutes on a bike for 3 miles avg speed 17.5 mph.
I'm still working on the nutrition post. Should be up this week.
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7 comments:
I've been reading a book about functional training (will result in a post once I really understand it and have a system worked out for myself). But anyways, they basically are of the opinion that you should do assisted pull-ups (or chin-ups) rather than lat pull downs. With the pull-downs you sacrifice A LOT of the stabilization and nervous system firing patterns that are necessary to eventually progress to pull-ups.
More on this stuff coming (maybe next week when I'm not enjoying sunny 75 degree weather in Mexico)
Very well then, assisted pull-ups it is. I've gotta be careful though, I'm going to have to add a lot of upper body muscle to lift my very bottom heavy self and I want to end up functionally strong for ultimate not bulky.
Uh oh Tim, you've almost opened up the can of functional training preechery that I've been storing up for awhile... But another preview:
The gist of functional training is not to train for a specific sport but train in such a way that you are able to move your body in an athletic way (otherwise known as in many different planes). The biggest variation from one sport to another relates more to the types of repetitive activities that you do in that sport and attempting to avoid injury by overtraining. Obviously we do throw things in ultimate so arms are important.
Furthermore, if you do the right types of weight/reps you shouldn't bulk up (don't want to list anything specific right now cause I can't quite remember what the right numbers are). Either way, I think the benefit of improved upper body and core strength are worthwhile.
Ah, but Jon, I can already throw far. I'm not saying I don't want to improve my overall upper body strength because I certainly no pectoral muscle. But my concern is that I want to be carrying around less weight because if I'm running around with 200 lbs. vs. 220 I'm going to be faster.
Its a delicate balance but I'm interested in what you've got to say. I'm certainly the furthest thing from an expert on working out.
My physical therapist is always pushing "functional training". He also swears by this book:
http://www.amazon.com/Core-Performance-Revolutionary-Workout-Transform/dp/B0013L4D1M/ref=wl_it_dp?ie=UTF8&coliid=IG3HUM1S94MP3&colid=B7GFLQ402K6W
(sorry, no hyperlink option, best to just copy/paste)
Anyway, the term i'm constantly taking away from our conversations is "recruitment". And by that, (i think) he means the proper usage of the right muscles at the right time for a given movement. This could be further broken down into strength, endurance, and skill. The "strength" component relates to a one-time max-strength move. "Endurance" considers one's ability to continually make the same move correctly. And "skill" is whether the correct motions/body parts are being applied for a given move. All three are important. I use these qualities to determine what exercises and quantities to focus upon.
Enough blabbering, can i become a contributing author now?
}GASP{
Tim, don't do it!
Ellis will Take Over! Con hostility if necessary! He's a dangerous man with too-much Biking-on-the-Brain. It can damage a psyche. Exhibit A: Geoff "Monkey Dance" Buhl. Ellis probably thinks he can solve King of Prussia. (Why don't we practice there sometimes?)
Just look at the damned hole the blind adoption without understanding of that damn Rutgers offense Pike was mired in. Not necessarily his fault for assuming that we could grasp strategic considerations as a team with nuances.
The fact remains, that Ellis is prescriptive and dangerous. Certainly not to be trusted with the nuanced writings contained herein. He'd probably star lecturing us on things like the feelings of illness that "I feel like I could have expressed this in many less words. I also really love this exercise." cause in someone who speaks English.
Or something nutty like "Be sure to eat a thousand grams of protein per minute at this specific time after you exercise or you'll pay." Humbug. Alteration, Variation. Sometimes yes. Sometimes No. Attenuate to the real levels. Challenge the system within the realm of normality.
Someone on Barfight (no not me) said it best "Even moderation in Moderation."
Thus, I plead for you, Moderate in the allowance of Multiple Moderators here. Just say no to Ellis. Yes, the task at hand. I say we have a Public Vote of Contributors, so that we can hold Fink accountable for what he said to us that night at the bar.
Wait, I'm sorry, that was in English.
Ellis,
Cut your hair, stand out in the sun for a while, take 2 hours to shower, and even longer to dress in your ultra-hip clothing, learn some Lacrosse terminology and then come back. Dusty will think you're Tous and let you post stuff here.
Lord knows Tous ain't usin' his authoritative power.
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