Monday, February 29, 2016

#MotivatedMonday #SelfieSaturday and the Fat Out


Well as of this last Friday I have officially lost 7% of my bodyfat and 14 lbs over the first four weeks. Not bad really, but the hard part will be how I carve out as much bodyfat as I can over the next eight weeks. To be honest with you all at best I can lose about ten more pounds and then that's rock bottom for me, but I can probably carve my body fat down to about 10 or 11 percent when I started at 21 percent. I know there are people out there thinking "what an asshole and his first world problems" but then again this is kinda my shtick.

This BowFlex thing seems to be working out pretty good for me though if anyone is wondering. I even have a bunch a new videos this week to go along with my selfie. No matter what series of machines, free weights etc you are using, I can't stress enough what a great idea making videos of various exercises is for you. First of all it really does improve your form to see how you are doing things, but also as I find new exercises to make videos of I also find new exercises to add into my routines that I never really considered before. This weeks videos are dedicated to exercises that I did because they were in the BowFlex Guide that I have added to my routines because they seem to work really good. Have a great week everyone!

French Press
Elbow Extension Overhead
Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing away from the Power Rods®. Bend the knees and place your feet flat on the floor.
• Reach behind and grasp the handles, palms facing each other (or angled upward).
• Draw your arms up until your elbows are comfortably overhead (different for everyone) and your hands are pointed to the ceiling.
• Tighten your trunk muscles and maintain a very slight arch in your lower back.
Motion:
• Keeping your upper arm stationary, bend your elbows allowing your hands to move downward in an arcing motion.
• Stop your motion at approximately 90 degrees (or as comfort allows) and then slowly reverse your arcing motion upward and forward until your elbows are straight.
Key points:
• Keep your upper arm motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and control the motion on the way down.
• Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.



Shoulder Extension
Elbows Stabilized
Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and rhomboid muscles). The triceps muscles, located on the back of the upper arms, are worked throughout the entire motion as they try to prevent the elbows from bending.
Pulley position: Narrow only.
Starting position:
• With the bench flat, sit facing the Power Rods®, knees bent, and feet flat on the floor.
• Grasp the handles with your palms facing down and back.
• Slide back to create tension at the start of the motion.
• Tighten your trunk muscles to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
• Simultaneously "pinch" your shoulder blades together and moving your hands in an arc downward and backward below your hips.
• Slowly return to the starting position allowing your shoulder blades to move forward with your arms.
Optional motions:
• Bilateral movement — both arms extending at the same time.
• Unilateral movement — performing all reps with one arm before moving to the next.
• Alternating — performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating — both arms moving, although in opposite directions (one extending while the other is returning).
Key points:
• Do not slouch — keep chest lifted and spine erect.
• Keep the lats tightened throughout the entire motion.


Reverse Grip Pulldowns
Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows. Pulley position: Lat tower.
Starting position:
• Facing the Power Rods®, grasp the bar with an underhand grip, approximately shoulder width. Then sit on the bench.
• Position your knees directly under the pulleys and sit upright with your arms extending upward. NOTE: You may position your hips directly under the pulleys but then you must lean back slightly from hips (not the waist).
• Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower back.
Motion:
• Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the front, and then back toward the sides of your body.
• At the end of the motion, your arms should be drawn near your sides (although may not be touching your sides), your shoulder blades should be fully depressed toward your hips and your forearms must be upward in line with the direction of the cables (not forward).
• Slowly return to the starting position allowing your arms and shoulder blades to move fully upward, without relaxing the muscles.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire motion.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom of the movement.


Lying Shoulder Pullover
Shoulder Extension (elbow stabilized)
Muscles worked: This exercise emphasizes the upper back (the latissimus dorsi, teres major, and rear deltoid muscles). It also involves the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are involved in maintaining the elbow position and also help with shoulder motion.
Pulley position: Narrow.
Starting position:
• With the bench flat, lie on your back with your head toward the Power Rods®. Position yourself far enough down the bench to allow the arms to extend overhead without hitting the Power Rods®. Keep the knees bent and feet flat on the floor.
• Extend the arms overhead and grasp the handles with your palms facing the ceiling.
• Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
• Move your hands in an arc upward and then down toward your legs.
• Keep your shoulder blades on the bench, pinch them together and slide them downward toward your hips as your arms move.
• End the motion with your arms by your sides, pressing your shoulder blades down, completely tightening your lats.
• Control the return to the starting position by slowly moving the arms back overhead and releasing the shoulder blades.
Optional motions:
• Bilateral movement – both arms pulling at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one pulling while the other is returning).
Key points:
• Do not lose spinal alignment. Relax your neck, keep your chest lifted, abs tight and maintain a very slight arch in your lower back.
• Keep the lats tightened throughout the entire motion.
• Release your shoulder blades at the end of each rep and initiate each new rep by depressing your shoulder blades.