Thursday, June 4, 2015

The Crow's Gym Thoughts: Vol. 60

Crow's #Gym Vol. 60
Can you go sixty days? Yeah this is a play on the fact that this is my 60th rule, tip, entry or whatever I end up deciding to call it, but it got me to thinking. You see I have done sixty of these which shows a level of determination, and the attitude to keep going. If you ask anyone who has tried to get healthy, and then ask someone who has done it, the one difference is always the same. Determination. Sixty days will change your life. If you look back on your life you will realize that sixty days isn't all that much, but for some reason if you look forward it seems like an insurmountable obstacle. Go figure, but the secret is to just work out to the best of your ability today, and then when tomorrow is today you do the same thing. Sixty days will sneak up on you just as fast as it passed you by.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Peak
The absolute Zenith of competitive condition achieved by a bodybuilder. To peak out optimally for a bodybuilding show, you must intelligently combine bodybuilding training, aerobic workouts, diet, mental conditioning, tanning, and a large number of other preparatory factors.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ..
Fly (Decline Dumbbell)
Target MusclesPectoralis major (lower chest), Anterior deltoids, Pectoralis minor
Starting Position:
1. Lie on your back on a decline bench with your legs in the pads.
2. Hold a dumbbell in each hand and hold them above your chest with your arms extended and palms facing each other. Bend your arms very slightly.
The Movement:
1. Slowly lower the dumbbell out to your sides in a semi-circular arc. Keep your elbows locked in the slightly bent position throughout the range of motion.
2. When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the dumbbells to the starting position, following the same arc. Do not pause at the bottom of the movement.
Tips:
• Maintain the slight bend in your elbows. Don't allow them to bend to 90° otherwise this turns the movement into a dumbbell press.
• Do not allow your upper arms to go much below shoulder level as this could place excessive stress on the shoulder joints and risk muscle or tendon tears.
Variations:
Incline flye: Performing flyes on an incline bench set at 30-45° increases the stress placed on the upper chest and anterior deltoids. It is therefore particularly good for developing mass and thickness in the upper chest.