Tuesday, November 3, 2015

The Crow's Gym Thoughts: Vol. 137

Crow's #Gym Vol. 137
The "After Workout" is something that has been debated for decades. The first time I actually remember reading about the "after workout" diet was from Franco Columbu and I was like seven years old, but you know what is funny? Things really haven't changes that much in almost 40 years. Within an hour or so after working out you need about 40 to 50 grams of protein and about 20 to 30 grams of carbohydrates and both of them need to be quickly absorbed. This is where you are lucky to be alive today. A couple of scoops of whey protein and a scoop or two of maltodextrin or waxy maize in a sports bottle, does the trick perfectly. That definitely beats the old days.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Brachialis Muscle
The Brachialis acts to flex the elbow whether in pronation or supination, along with Biceps Brachii. As Brachialis is attached to the Ulna, which cannot rotate, it is the only true flexor of the elbow.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Shoulder Exercises ..
Upright Row (Standard Cable)
Target MusclesAnterior and Medial deltoids, Trapezius, Biceps, Brachioradialis
Starting Position:
1. Stand with your feet shoulder-width apart.
2. Hold the cable bar with your hands about 15 cm apart, palms facing towards your body. The bar should rest against the front of your thighs.

The Movement:
1. Pull the bar directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck.
2. Hold for a count of two; then slowly lower the bar back to the starting position.
Tips:
• Keep the bar very close to your body throughout the movement.
• Make sure you do not sway backwards as you lift the bar.
• At the top of the movement your elbows should be level with, or slightly higher than, your hands.
• Lower the bar slowly, resisting the weight.
Variations:
Wide grip: Using a shoulder width grip, places more emphasis on the deltoids and less on the trapezius.