Thursday, April 30, 2015

The Crow's Gym Thoughts: Vol. 37

Crow's #Gym Vol. 37
Some days are long, some days are short. Just like the rest of you, I have a work schedule and my boss doesn't get the need for Uber-Jeremy, so I have to get in and punch that time clock. A short workout day for me is about an hour and a half, while a long workout day for me is about two and a half hours. You know which days are which, especially if you have responsibilities that don't involve the gym. The key is to understand and make the effort to really get into the grind on the days that you can. I look forward to Saturday and Sunday because I don't have to worry about how long my workouts are and I take advantage of it. Set your long days in stone and then you don't have to feel bad about the short ones!

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Free Weights
Barbells, dumbbells, and related equipment. Serious bodybuilders use a combination of free weights and such nautilus exercise machines such as the smith machine to incorporate a balanced training regime. Free weights are generally preferred, because they allow the stabilizer muscles to be used.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Row (Standing Indy Arm Standard)
Target MusclesLatissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major
Starting Position:
1. Stand facing the cable row machine and place your feet flat on the floor. Grasp each cable by the handle.
2. Lean back slightly to maintain leverage maintaining a normal, slightly curved spinal position.
3. Pull back a little way until your torso is nearly upright and your arms are fully extended.
The Movement:
1. Pull the handles towards you so that your hands end up next to your rib cage.
2. Hold for a count of two; then slowly return to the starting position, maintaining a near­ upright position.
Tips:
• To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
• Maintain a normal curve in your back - do not arch your back excessively.
• Keep your legs slightly bent and still throughout the movement.
• Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.