Tuesday, December 1, 2015

The Crow's Gym Thoughts: Vol. 150

Crow's #Gym Vol. 150
I think I did enough bragging yesterday about the completely killer leg day I had, but there is something a lot more important to remember when you have a killer workout, it helps the muscles that you didn't work too. I mean my killer leg day followed a totally killer back and shoulder day, and every single squat made my lats and my traps rage along with my quads and my glutes. Why is this? Well because your body escalates hormones that don't just go to the area that is being worked out, but are also distributed around the body. Have a great workout now and then and all those crappy lazy ass workouts you surround it by will cut into whatever gains you made on the good days. Make damn sure that EVERY day is the best workout day you can have.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Cross Training
The participation in two or more sports that can improve performance in each and help achieve a higher level of fitness. For example, weight training and football.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Arm Exercises ...
Triceps Pushdown (BowFlex Rope)
Elbow Extension
Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion.
Pulley position: Lat tower.
Starting position:
• Remove the bench, straddle the rail and stand on the platform facing the Power Rods®.
• Using the single handles, grasp the webbing of the opposite handle (right hand to left handles and vice versa).
• Cross the cables with the palms facing each other as if grasping a rope handle.
• Keeping your elbows bent, bring your upper arms to your sides allowing your forearms to remain angled toward the midline in line with the cable.
Motion:
• Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly straighten your arms arcing down and then outward toward your sides, ending with your hands and elbows directly below the shoulders, arms fully straightened.
• Slowly allow the elbows to bend, angling forward and toward midline, returning to the start position.
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and control the motion on the way up.
• Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.