RE: workout information

[Guest guest]

> workout information

>My routine was originally designed by my personal trainer. But being

>incorigably unable to follow instructions, I've modified it a bit.

>

>

>Uh oh, us trainers hate to hear that you don't follow directions,

>we're worse than doctors

LOL! I've even modified my program further as of the other day. But I

usually run it by my trainer.

>

>

>DAY 1 (LEGS):

>smith squats

>deadlift (w/dumbells)

>glute and/or hip exercises on a machine

>glute ham raises (well, not exactly - it's a pilates exercise I saw in a

>magazine that helped halle berry develop a kickass butt ;-)

>

>

>The machine for the glute and hip, is that the one that you lay on

>and kick, or the one you stand and push against the pad out or back?

Stand up and push. But I don't like that machine so Icut it out of my

routine a few days ago. Instead I just started doing cable crunches, where

you attach a cable to your ankle then kick your leg back pulling weight. And

for the outer hip area, I go on a machine where you sit and push out on

cushions that hit you at the knee. I don't know the name of the muscles this

works, but it's the outer lower hip area. This is an area where I'd like to

develop more definition.

>

>And I am a firm believer that no legs are complete without lunges

>of some kind. Most of us hate them, and if you do them right they

>will FOREVER hurt, but they are essential for legs.

I used to do them, but I have a bad knee and it hurt my knee too much.

However, my knee has been much better over the past 6 months, so I might try

again.

>

>

>DAY 2 (BACK):

>latt pull down

>T-bar row

>seated row

>1 arm row (optional)

>back extensions (this hurts my legs, just behind my knees, so I don't do

>very many reps)

>

>

>This is fine, but I would do without the extensions. You will get

>more strength out of your lower back doing superman flies. Do 3

>sets of 5 with 30 second holds, or work up to that as you can.

Are these the ones you do on the floor pretending you're superman? That

would be fun - I could send my mind back to the days when I was " super sue " ,

around 9 years old ;-)

>DAY3 (ARMS):

>dumbell military press

>bench press

>dumbell flyes

>pull-ups (sometimes)

>

>

>

>Ah hah! I knew there was chest somewhere. Bench and dumbell flyes

>are chest, not arms. Biceps are secondary here. Pull-ups are more

>back than anything else, although the whole upper body does get

>some good work out of it. The military press would be what? I'm

>not sure exactly what exercise you are referring to here. Some

>people refer to a dumbell press as a military press. I just want

>to make sure we are talking about the same thing.

Sit with back straight and raise dumbbells up above your head til arms are

straight and dumbbells are about touching.

>

>I would also change this somewhat to include exercises to focus on

>the shoulders, biceps and triceps. I am not sure what exercises

>you are familiar with or how comfortable you are with weights and

>breathing and so I guess my recommendations would be based on more

>information than what i have.

What type of exercises, for example? Visually, my biceps, triceps and

shoulders look pretty well defined, although a bit less than they were in

the fall. But I had stopped working out for about 4 weeks or so, and since

starting back they're getting the definition back. But I don't know if that

translates into them being good *functionally*. My aesthetic goal is mainly

to better develop and firm up my butt, hips and back of thighs. So my

program was designed somewhat with this goal in mind, with less emphasis on

upper torso and arms.

>

>OPTIONAL (THINGS i DO HERE AND THERE DEPENDING ON ENERGY/INTEREST LEVEL):

>leg raises

>sit ups

>knee extensions (sometime right before the smith squat)

>ball crunches

>calf press

>

>

>These are fine, although when I look at your over all program, I

>don't find that it's comprehensive or balanced necessarily. I

>think i would change a few things. Give me some more info on what

>you know and are comfortable with and we can go from there.

I pretty much know what I've done in my program and not much else. I'm not

sure if that's very helpful, but I'm not sure how else to answer this

question. I do like to emphasize free weights and do minimal *machine* work.

What imbalances are you seeing?

Oh, and I just started doing an ab exercise using a ball, where you are

parellel to the ground with your ankles on the ball, and you draw your legs

into your chest, then push them back to straight again. this is a great ab

workout! Other than that, everything is pretty much the same as the first

outline I gave you, not including the cable crunches.

Thanks again for your input - it's much appreciated! :-)

Suze Fisher

Lapdog Design, Inc.

Web Design & Development

http://members.bellatlantic.net/~vze3shjg

Weston A. Price Foundation Chapter Leader, Mid Coast Maine

http://www.westonaprice.org

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