Exercise Club
- Thread starter Trusylver
- Start date
bexxx
New member
hi guys hope its oki for me to join!
i love working out feel so fresh after a good gym sesh
i do alot of spinning
last night i didnt 45mins spin session with 10mins on cross trainer to warm up
4 x russian v sit with 7kg
4 x sqats
4 x pull ups
4x sit ups
4 seems to be my lucky number at the mo haha
xx
i love working out feel so fresh after a good gym sesh
i do alot of spinning
last night i didnt 45mins spin session with 10mins on cross trainer to warm up
4 x russian v sit with 7kg
4 x sqats
4 x pull ups
4x sit ups
4 seems to be my lucky number at the mo haha
xx
wiresandwood
New member
I'm only working out every other day right now, and last night was my off night. Luckily, though, I went with my friends to the mall and we walked around for hours, so that's gotta count for something, right? RIGHT?? 
Well, I meant to have a shorter session. I got in, felt good, and all thoughts of taking it easy went out the window.
(This is a copy-paste from my diary) Yes, I did warm up and cool down.
Couple of thoughts. On the hamstring raises, I'm almost getting to the point where I'm touching my toes before I feel the stretch. (Side note, I've never been able to touch my toes. What gives?) Is this a bad thing and should I change the exercise? Secondly, I spoke to the gym manager about all of this (she likes what I'm doing- I wanted a quick suggestion on making squats harder without killing my knees) and she suggested that I do hip abduction (and adduction? not sure) exercises standing up using resistance bands. (Standing on them and pushing legs away from the body or to the other side of the body, or something, going to have to look it up on ex-rx) She says it'll be harder than my current hip abduction (I think- lying on my side holding a dumbell on my thigh lifting my leg as high as I can) because it uses my body weight.
I had some knee twinges but they don't seem to have done any lasting damage (I was thinking about cutting the stepper short but managed to get through ok)
Hopefully I'll sleep well tonight. I think I've earned it.
(This is a copy-paste from my diary) Yes, I did warm up and cool down.
Couple of thoughts. On the hamstring raises, I'm almost getting to the point where I'm touching my toes before I feel the stretch. (Side note, I've never been able to touch my toes. What gives?) Is this a bad thing and should I change the exercise? Secondly, I spoke to the gym manager about all of this (she likes what I'm doing- I wanted a quick suggestion on making squats harder without killing my knees) and she suggested that I do hip abduction (and adduction? not sure) exercises standing up using resistance bands. (Standing on them and pushing legs away from the body or to the other side of the body, or something, going to have to look it up on ex-rx) She says it'll be harder than my current hip abduction (I think- lying on my side holding a dumbell on my thigh lifting my leg as high as I can) because it uses my body weight.
I had some knee twinges but they don't seem to have done any lasting damage (I was thinking about cutting the stepper short but managed to get through ok)
Hopefully I'll sleep well tonight. I think I've earned it.
MarioGarza
New member
I'm not so sure about that. According to the book "Body by Science" there have been studies made where the test subjects gained muscle even when on an extremely restricted diet and while fasting too.
Not trying to fight or anything Trusylver. I just want to share
I've not seen any muscle development so far, and I'm not going to worry about it until I lose the weight. But Trusylver is more than qualified in such matters. From what I've read (and I'm not at all qualified, nor have I read that much) people can gain muscle in a calorie deficit, but they have to be new to it (which I am) and ideally rather overweight (I'm not- I have about 15lb left to lose). I do plan to develop a little bit of muscle but I expect to have to go into a temporary calorie surplus to do that, weight train hard, then go back into a deficit to lose the fat I'll have put on. That's my understanding, anyway. I don't really care. I'll see what happens. I was just feeling insecure about it the other day.
Bexxx great effort, V ups are a good exercise
wiresandwood yep walking counts no matter why your doing it
amy, I think your confusing hamstring raises with stiff leg deadlifts, if you stand on an aerobics step then you can gain the extra range of motion (this is what bodybuilders do) or you could swap over to actual hamstring raises which is a much harder exercise.
to do a hamstring raise kneel either on the floor with your feet secured under a weighted bar or kneel on a bench (eg decline sit-up bench)with feet secured under the pads, place your hands across your chest and slowly lower your bodyweight down towards the bench using only your hamstrings (keep back straight) and catch yourself with your hands before you faceplant into the bench. As your hamstrings get stronger you can also come back up without touching the bench with your hands but that requires a LOT or strength.
there are quite a few youtube vids, search for nordic hamstring
as far as bands and your hip abduction exercise, go for it if you can, it is a matter of gradual progression
wiresandwood yep walking counts no matter why your doing it
amy, I think your confusing hamstring raises with stiff leg deadlifts, if you stand on an aerobics step then you can gain the extra range of motion (this is what bodybuilders do) or you could swap over to actual hamstring raises which is a much harder exercise.
to do a hamstring raise kneel either on the floor with your feet secured under a weighted bar or kneel on a bench (eg decline sit-up bench)with feet secured under the pads, place your hands across your chest and slowly lower your bodyweight down towards the bench using only your hamstrings (keep back straight) and catch yourself with your hands before you faceplant into the bench. As your hamstrings get stronger you can also come back up without touching the bench with your hands but that requires a LOT or strength.
there are quite a few youtube vids, search for nordic hamstring
as far as bands and your hip abduction exercise, go for it if you can, it is a matter of gradual progression
MarioGarza
New member
I'll see if I can find the section of the book that mentions it.
MarioGarza
New member
No, sorry man. I can't remember where it is located in the book.
Thanks as always for the feedback. What I've been trying to do is this one: Dumbbell Straight-back Straight-leg Deadlift (just copying the image there, not had anyone watch/ correct me). I'll have a look when I next go to the gym to see if they have anything suitable for the nordic hamstring exercises, or ask them if they have a step hidden somewhere I haven't seen. (My gym is tiny- about 1.5 times the size of my lounge room- which is big for a British flat, but I'm not sure that says much- excluding changing, reception, and the pool. But it's never crowded, I like the staff, and it's cheap)
That nordic hamstring one looks difficult, but I'd love to give it a go (again, subject to equipment, it's a little frustrating at times!).
Is this the kind of exercise the gym manager was talking about? Trying to find something to print off and take with me. Cable Hip Abduction Cable Hip Adduction And if so, would I stand on/ hold the band for one and tie it to something (the machine where guys do pullups etc) for the other?
Sorry for the 20 questions, again!
That nordic hamstring one looks difficult, but I'd love to give it a go (again, subject to equipment, it's a little frustrating at times!).
Is this the kind of exercise the gym manager was talking about? Trying to find something to print off and take with me. Cable Hip Abduction Cable Hip Adduction And if so, would I stand on/ hold the band for one and tie it to something (the machine where guys do pullups etc) for the other?
Sorry for the 20 questions, again!
Today
Dynamic bench Press 8 X 3
Close grip Bench 3 X 10
Tricep Pushdowns 3 X 10
Skull Crushers 3 X 10
No cardio
Amy yep that is a good next step, and even better if your small gym has a cable machine, one of the attachments for the cable machine is a strap of velcro to go around your ankle. Some bands may have that as well but you may need to improvise.
If you do try the nordics (hamstring raises) then expect bad DOMS the first time around and don't expect to do much more than 1 set. Eccentric exercises (lengthening the muscle while under load) almost always cause more DOMS than a normal mostly Concentric exercise. so go easy the first time you try, you may even want to just try 1 or two at home with your BF holding your ankles down.
Dynamic bench Press 8 X 3
Close grip Bench 3 X 10
Tricep Pushdowns 3 X 10
Skull Crushers 3 X 10
No cardio
Amy yep that is a good next step, and even better if your small gym has a cable machine, one of the attachments for the cable machine is a strap of velcro to go around your ankle. Some bands may have that as well but you may need to improvise.
If you do try the nordics (hamstring raises) then expect bad DOMS the first time around and don't expect to do much more than 1 set. Eccentric exercises (lengthening the muscle while under load) almost always cause more DOMS than a normal mostly Concentric exercise. so go easy the first time you try, you may even want to just try 1 or two at home with your BF holding your ankles down.
I went to the gym in a bit of a strop today because I think I'm putting on weight (and have no reason as to why I should be). I was planning to seriously flog myself, but my body started to give off warning signs that I was heading towards injury territory so I cut back on what I'd planned to do. Still worked hard, but I don't think I've hurt myself.
I warmed up on the rowing machine and stretched. Then (3x12 and 5kg unless otherwise specified):
Squats with my back against the exercise ball and the exercise ball against the wall; those deadlifts (3x8 with 7.5kg*), calf extensions, cable hip abductions and cable hip adductions (I think I screwed these up, will print off the advice and take it with me next time- I used exercise bands I either stood on or tied to something), side lunges (3x24 so I could effectively do 12 each side per set), planks (side, middle, other side, middle, each held for 30 seconds, 3 sets).
Then 25 minutes on the cross trianer on a hard hill setting, resistance 7. My quads were killing me so I decided to go for a swim rather than go on the stepper. My legs were sore even in the pool so I took it easy. Had planned to do 50 laps (17m pool- all freestyle) but some dickheads bombed less than a foot away from my head around the 30 lap mark, so I decided it wasn't safe for me to be in the pool anymore and called it a day.
* I looked around and couldn't find anything suitable for the nordic hamstring exercises, went and spoke to the staff who didn't seem to have heard of them, I explained and was told it was a bad idea (too much pressure on my Achilles tendon, plus no suitable equipment)- I explained why I wanted to change what I was doing and it was suggested that I up the weights (and use the leg curl machine), so I upped the weights, and it was noticeably harder, which was good. Got some weird stares- the 7.5kg weights are in the big weights category for my gym (the 0.5kg-5kg all look the same, then there are different 5kg-25kg ones) and I think, based on what I've seen, that I'm now the only girl who uses "big weights" (sorry, Trusylver, I know that's pathetic, but... yeah, I'm pleased with myself) The 2.5kg jump wasn't as scary as I thought it was going to be.
I warmed up on the rowing machine and stretched. Then (3x12 and 5kg unless otherwise specified):
Squats with my back against the exercise ball and the exercise ball against the wall; those deadlifts (3x8 with 7.5kg*), calf extensions, cable hip abductions and cable hip adductions (I think I screwed these up, will print off the advice and take it with me next time- I used exercise bands I either stood on or tied to something), side lunges (3x24 so I could effectively do 12 each side per set), planks (side, middle, other side, middle, each held for 30 seconds, 3 sets).
Then 25 minutes on the cross trianer on a hard hill setting, resistance 7. My quads were killing me so I decided to go for a swim rather than go on the stepper. My legs were sore even in the pool so I took it easy. Had planned to do 50 laps (17m pool- all freestyle) but some dickheads bombed less than a foot away from my head around the 30 lap mark, so I decided it wasn't safe for me to be in the pool anymore and called it a day.
* I looked around and couldn't find anything suitable for the nordic hamstring exercises, went and spoke to the staff who didn't seem to have heard of them, I explained and was told it was a bad idea (too much pressure on my Achilles tendon, plus no suitable equipment)- I explained why I wanted to change what I was doing and it was suggested that I up the weights (and use the leg curl machine), so I upped the weights, and it was noticeably harder, which was good. Got some weird stares- the 7.5kg weights are in the big weights category for my gym (the 0.5kg-5kg all look the same, then there are different 5kg-25kg ones) and I think, based on what I've seen, that I'm now the only girl who uses "big weights"
(sorry, Trusylver, I know that's pathetic, but... yeah, I'm pleased with myself) The 2.5kg jump wasn't as scary as I thought it was going to be.Oh, and is it time I got gloves to wear while lifting? The weights up to 5kg are all easy to grip, they're coated with a soft, almost velvety (that's the wrong word but I can't think of how else to describe it) material that makes them easy to hold. The bigger ones are what looks like stainless steel- more like this (random image from Google images) and have weird ridges where I hold them that I found irritating. All the guys in my gym seem to wear gloves- is that why?
normally the only people who use gloves are those with soft hands using big weights, at my gym the only ones you see with glove are a couple of the men who dont want hard hands, I have never seen any of the ladies using gloves despite all of the DBs having the steel hand grip (no coated DBs at all). I sometimes have sore hands after lifting but gloves are illegal in competition and I dont mind the callouses, but I do use lifting chalk which is usually frowned upon by most commercial gyms as it can be messy.
I have never heard of any Achilles problems with the nordics and they are used by many of the big football clubs of different codes (Soccer, AFL, rugby league, rugby union) as part of player training and have been included in studies on injury prevention specifically ladies soccer players. Being in the UK the trainer at your gym can always look at the "FIFA 11" which is a science based program for soccer which includes them and is available on the FIFA site.
good work on the increased weight, just remember it is a matter of progression, and there is no single perfect way to train, or single perfect exercise for each muscle, you need to pull ideas from a variety of sources and use what works for you
I have never heard of any Achilles problems with the nordics and they are used by many of the big football clubs of different codes (Soccer, AFL, rugby league, rugby union) as part of player training and have been included in studies on injury prevention specifically ladies soccer players. Being in the UK the trainer at your gym can always look at the "FIFA 11" which is a science based program for soccer which includes them and is available on the FIFA site.
good work on the increased weight, just remember it is a matter of progression, and there is no single perfect way to train, or single perfect exercise for each muscle, you need to pull ideas from a variety of sources and use what works for you
Thanks I'll perservere without gloves, I was just wondering as they seemed so common. I have some little callouses on my hands from the rowing machine, a few more won't kill me.
I'm not sure I was clear enough/ the staff understood what I was trying to say, but I think they didn't want me injuring myself there. I might try it at home (with my boyfriend holding me down) and if I can do it that way I might just do the hamstring exercises outside of the gym. If not, the new weight is fine.
Thank you I'm surprised it's working so well. Four or five months ago I never would've considered joining a gym (they're for... people who are good at exercise, not the ones even the PE teachers picked on. And so I'd be laughed out of one. So I thought). And when I did, I was reluctant to do weights because that's a "guy thing". I enjoy the weights more than cardio now. Who am I and where did this personality transplant come from?
I'll perservere without gloves, I was just wondering as they seemed so common. I have some little callouses on my hands from the rowing machine, a few more won't kill me.I'm not sure I was clear enough/ the staff understood what I was trying to say, but I think they didn't want me injuring myself there. I might try it at home (with my boyfriend holding me down) and if I can do it that way I might just do the hamstring exercises outside of the gym. If not, the new weight is fine.
Thank you
I'm surprised it's working so well. Four or five months ago I never would've considered joining a gym (they're for... people who are good at exercise, not the ones even the PE teachers picked on. And so I'd be laughed out of one. So I thought). And when I did, I was reluctant to do weights because that's a "guy thing". I enjoy the weights more than cardio now. Who am I and where did this personality transplant come from?