Sunday, January 31, 2016

The Crow's Gym Thoughts: Vol. 177

Crow's #Gym Vol. 177
Don't accept mediocrity as your standard. Yes you may have a long way to go, or you may have a shorter path, but when you look at yourself in the mirror you should always see a work of art and a work in progress. The worst thing you can ever do to yourself is cater to the standards of others. They may not be able to dream or achieve as well as you and you will never know til you give it YOUR nest shot.

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Giant Sets
Series of four to six exercises done with little to no rest between movements and a rest interval of two to three minutes between sets. You can perform giant sets for either two antagonistic muscle groups or a single body part.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ...
Row (BowFlex Barbell Bent Over)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids. The biceps muscles on the front of the upper arms are also involved in this movement. Strength in the spinal erectors and control over posture will be critical in this position.
Pulley position: Low pulley.
Starting position:
• Remove the bench, straddle the rail and stand facing away from the Power Rods®.
• Grasp the bar with an overhand grip.
• The bar harness may have to be adjusted to insure that there is enough movement in the cable to complete the range of motion. In some cases the harness may have to be removed and the cable snap hook connected directly to the D-ring of the bar.
• Position your trunk almost parallel to the platform by bending from your hips (not the waist) and by bending your knees and sticking your hips out while lifting your chest. Tighten your abdominals to stabilize your spine while maintaining a flat lower back.
• Initiate the movement by pinching the shoulder blades back and together while simultaneously drawing your elbows back and upward toward the sides of your body.
• Keep the forearms pointing in the direction of the cable.
• Slowly return to the starting position, straightening the arm and letting the shoulder blades slide forward without slouching and bending the spine.
Key points:
• Do not lose spinal alignment — keep chest lifted.
• Keep the lats tightened throughout the entire motion.
• Release your shoulder blades at the end of each rep and initiate each new rep by retracting (pinching) your shoulder blades.