Monday, March 14, 2016

Lack of #MotivatedMonday but a #SelfieSaturday

Every now and then you have to show a goofy pose, yanno?
Well despite my proclamation to blog less while Google fixes it's problems I still have a commitment to #SelfieSaturday and especially now that I am in full diet mode. As of Friday my body fat is down to 16.7% and my weight has been stationary at 169 for several days. Considering that 6 weeks ago I was at 189 and 21.2% I would say I am doing pretty good.I'm even starting to see the outline of some abdominal muscles. My wife's new "wheat free" diet hasn't taken it's toll on me yet, but for the love of God someone has got to start making better gluten free pizza. Oh well, you can't have everything I guess.

This week I am going to show off my new "Home Gym" Exercise Directories. The only one I haven't got up and running yet is the one for "Legs" but I should have that done by next weekend I hope. Have a great week and shoot me a message if you have any questions ...

From the Health Whacko Exercise Directory [Home Gym] The Abdominals:
Seated (Resisted) Abdominal Crunch (BowFlex)
Spinal Flexion
Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques).
Pulley position: Wide or narrow.
Starting position:
• While seated in the 45 degree position, spread the cuffs from the handles and put the arms through, positioning each cuff around the front of the respective shoulder.
• Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on the floor.
Motion:
• Tighten your abs and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving the hips or neck. THE LOWER BACK SHOULD NOT LOSE CONTACT WITH THE BENCH when fully crunched.
• Slowly reverse the motion returning to the starting position, without relaxing.
Key points:
• Allow exhalation up and inhalation down, don’t exaggerate it.
• Do not lift your head/chin. Your head should follow the rib motion, not lead, allowing you to maintain normal neck posture.
• Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax until the set is over.
• MOVING SLOWLY to eliminate momentum is critical.
• This exercise will NOT spot-reduce fat!


From the Health Whacko Exercise Directory [Home Gym] The Arms:
French Press (BowFlex)
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.


From the Health Whacko Exercise Directory [Home Gym] The Back:
Lying Shoulder Pullover (BowFlex)
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.


From the Health Whacko Exercise Directory [Home Gym] The Chest:
Bench Press (BowFlex)
Shoulder Horizontal Adduction (and elbow extension)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.
Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
Starting Position:
• Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so your elbows are pointing outward and your palms are facing forward.
• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.
• Be sure your arms are directly "in line" with the cables (cables lying along the backs of your arms and center of the shoulders), palms facing forward and wrists straight.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
Motion:
• Slowly move your elbows outward while simultaneously bending your arms so your forearms remain parallel to each other and the hands remain over the elbows through-out the movement. From the side view it would appear as if the forearms are in-line with the cables at all times.
• Stop when your upper arms are approximately straight out to the side (your elbows will be level with your shoulders or slightly below).
• Then, slowly press forward, moving hands toward the center. Return to starting position with arms straight to the front at shoulder width and in-line with the cables. Keep chest muscles tight during the entire motion.
Optional motions:
• Bilateral movement - both arms pressing forward 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 pressing while the other is returning)
Key points:
• The upper arms will be 60-90 degrees from the sides of your torso at the bottom of the movement and approximately 90 degrees from the front of your torso at the top.
• Control the range of motion so your elbows travel only slightly behind your shoulders.
• Your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.


From the Health Whacko Exercise Directory [Home Gym] The Shoulders:
Seated Shoulder Press (BowFlex)
Shoulder Abduction (with elbow extension)
Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the rotator cuff muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the upper arms.
Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
Starting position:
• Sit on the bench facing away from the Power Rods®, knees bent and feet flat on the floor.
• You may sit back against the lat tower, or you may choose to sit forward away from the tower and remaining free from back support, thereby increasing the challenge of spinal stabilization as part of the exercise.
• Keep your chest up, abdominals tight and maintain a very slight arch in your lower back.
• Grasp the handles with palms facing away from the machine.
• Raise handles to just above shoulder level, keeping palms facing forward.
Motion:
• Straighten the arms upward, focusing on a final point either directly overhead or slightly forward over the forehead as comfort/shoulder range dictates.
• Slowly return to starting position keeping tension in the front shoulder muscles.
Optional motions:
• Bilateral movement - both arms pressing 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 pressing while the other is returning).
Key points:
• Keep the chest up and abdominals tight throughout the entire motion to maintain good spinal alignment.
• Do not let the arch increase in the lower back while pressing up.