Monday, May 30, 2016

#SelfieSaturday #MotivatedMonday and the First NO BS Home Edition


It was a week of keep on keeping on around here. The nerve in my neck is still pretty bad but I am working on it. It's taken a toll on my writing since my right hand has a few issues, but to show you all that it hasn't interfered with my workouts I have done my first Home Gym No BS workout show (which you will see when I am done prattling on about my week). This is the Day One (Back and Shoulders edition, in order with all the videos to back up my trash talk. If you are new to the BowFlex then this is a pretty good goal to get into for the total body split. If you don't own a BowFlex then remember there are plenty of Resolutioners out there who can't wait to sell you theirs on Craigslist for a couple hundred bucks. Worth every penny even if you just want it as a home back up option.

Have a great week everybody!

Home Gym NO BS Workout Day One (Back & Shoulders) BowFlex ...

Pulldown (BowFlex Wide Grip)
100.0 lbs x 12 reps - 130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 230.0 lbs x 12 reps


Shoulder Adduction (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:
• To determine the appropriate grip width for you, hold your upper arms straight out to the sides at shoulder height. Bend your elbows approximately 90 degrees. Your hands should be no wider than your elbows. (For many individuals slightly less than elbow width is more comfortable.)
• Facing the Power Rods®, grasp the bar at a width determined above, 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 sides, and then inward, toward your trunk.
• The bar does not have to touch your chest but, at the end of the motion, your arms should be drawn near your sides, your shoulder blades should be fully depressed toward your hips and your forearms must be in line with the direction of the cables (not rotated forward).
• Slowly return to the starting position allowing your arms and shoulder blades to move fully upward, without relaxing the muscles.
Key points:
• From the side view the forearms should appear to remain in line with the cables.
• Do not lose spinal alignment.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom of the movement.
• Keep your lats tightened throughout the entire motion.
• Do not move your elbows posteriorly on the way down.

Pulldown (BowFlex Reverse Grip)
100.0 lbs x 12 reps - 130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 230.0 lbs x 12 reps


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.

Pulldown (BowFlex Stiffarm)
100.0 lbs x 12 reps - 130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 8 reps


Shoulder Extension (elbow stabilized near extension)
Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles). The triceps muscles, located on the back of the upper arms, will also be involved.
Pulley position: Lat tower.
Starting position:
• Remove the bench, straddle the rail and stand on the platform facing the Power Rods®.
• Grasp the lat bar at shoulder width or slightly wider with your palms down.
• Step back slightly. This may have to be adjusted on the first rep to insure that there is enough movement in the cable to complete the range of motion.
• Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
• Keeping your arms straight, initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your arms downward to the front, and then in toward your legs.
• Allowing your shoulder blades to move with your arms, slowly return to the starting position.
Key points:
• Do not lose spinal alignment — keep chest lifted.
• Keep the lats tightened throughout the entire motion.
• Keep your elbows nearly straight (not locked) throughout the entire exercise.

Pulldown (BowFlex Narrow Grip)
100.0 lbs x 12 reps - 130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 230.0 lbs x 12 reps


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:
• Attach a single handle to each cable.
• Facing the Power Rods®, grasp the handles with the corresponding hand, palms facing each other, and 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:
• Keeping your hands shoulder width, 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, 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 rotated forward).
• Slowly return to the starting position allowing your arms and shoulder blades to move upward fully, without relaxing the muscles.
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.
• 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.

Row (BowFlex Low)
130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 230.0 lbs x 12 reps - 260.0 lbs x 12 reps


Shoulder Extension (with elbow flexion)
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.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing the Power Rods®.
• Grab handles with palms facing each other.
• Place heels on the end of the platform, bend the knees comfortably.
• Sit up straight with your spine in good alignment.
Motion:
• Initiate the movement by pinching the shoulder blades back and together while simultaneously drawing your elbows down and backward toward the sides of your body.
• Continue moving the arms past the sides of the body while keeping 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.
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 bend your torso forward at any point.
• Do not lose spinal alignment — keep chest lifted.

Scapular Retraction (BowFlex Seated)
130.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 230.0 lbs x 12 reps - 260.0 lbs x 12 reps


Muscles worked: This exercise develops the muscles between your shoulder blades (middle trapezius and rhomboids), that pull your shoulder blades together and are essential to good posture.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing the Power Rods®.
• Grab handles with palms facing each other.
• Place heels on the end of the platform, bend hips and knees comfortably, arms straight.
• Lift your chest, sit up straight with your spine in good alignment and tighten your trunk muscles.
Motion:
• Keeping your arms straight, slowly pinch your shoulder blades together.
• When your shoulder blades are fully retracted, slowly return to the starting position.
Key points:
• Do not bend your torso forward.
• Do not lose spinal alignment – keep chest lifted.
• Do not bend and pull with your arm muscles.

Shoulder Press (BowFlex Front Seated)
100.0 lbs x 12 reps - 120.0 lbs x 12 reps - 140.0 lbs x 12 reps - 160.0 lbs x 12 reps


Shoulder Flexion (elbow stabilized near 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).
Pulley position: Narrow only.
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 support, thereby increasing the challenge of spinal stabilization as part of the exercise.
• Keep your chest up, abdominals tight and maintain a slight arch in your lower back.
• Grasp handles with your palms facing backward and arms straight at your sides.
Motion:
• Keeping your arms straight and your palms down, move your arms forward and then upward to shoulder height.
• Slowly return the arms beside the torso and repeat.
Optional motions:
• Bilateral movement - both arms raising 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 raising while the other is returning).
Key points:
• Keep the chest lifted and the abdominals tightened throughout the entire motion and maintain good spinal alignment.
• Do not increase the arch in your lower back while lifting your arms.

Shoulder Press (BowFlex Seated)
100.0 lbs x 12 reps - 120.0 lbs x 12 reps - 140.0 lbs x 12 reps - 160.0 lbs x 12 reps


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.

Pullin (BowFlex Lying)
100.0 lbs x 12 reps - 120.0 lbs x 12 reps - 140.0 lbs x 12 reps - 160.0 lbs x 12 reps


Shoulder Adduction (elbow stabilized near extension)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back, as well as involving your biceps which are located on the front of your upper arms.
Pulley position: Wide.
Starting position:
• Lie on your back, head toward the Power Rods®.
• Grasp the handles and straighten the arms out to the sides with your palms facing away from the pulleys, knees bent, and feet flat on the floor.
• Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
• Initiate the movement by pulling your shoulder blades down toward your bottom while simultaneously pulling your arms out to the sides, then down and inward toward the sides of the torso.
• Slowly return to the starting position, allowing your arms and shoulder blades to move back up/ out toward the Power Rods® without relaxing.
Key points:
• Do not lose spinal alignment.
• 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.

Pulldown (BowFlex Lying Stiffarm)
100.0 lbs x 12 reps - 120.0 lbs x 12 reps - 140.0 lbs x 12 reps - 160.0 lbs x 12 reps


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.

Lateral Raise (BowFlex Lying)
60.0 lbs x 12 reps - 80.0 lbs x 12 reps - 100.0 lbs x 12 reps - 120.0 lbs x 12 reps


Shoulder Abduction (elbow stabilized)
Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuff (supraspinatus) and the trapezius muscles.
Pulley position: Wide.
Starting position:
• Sit on the bench facing the Power Rods®, knees bent and your feet on the platform.
• Grab each handle with the corresponding arms.
• Lay back onto the bench with your feet remaining on the platform.
Motion:
• Raise your arms directly out to the sides to almost shoulder level.
• At the top of the movement you may need to rotate your hands slightly above the level of your elbows to prevent your hands from getting caught in the handle straps..
• Slowly bring your arms into the starting position near your sides without relaxing.
Key points:
• DO NOT swing the arms upward or move the trunk during the motion.
• Brace your knees against the pulley arms should you find that you slide back too much.

Upright Row (BowFlex Lying)
60.0 lbs x 12 reps - 80.0 lbs x 12 reps - 100.0 lbs x 12 reps - 120.0 lbs x 12 reps


Scapular Elevation (with elbow flexion)
Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region. Also Anterior and Medial deltoids, Biceps, Brachioradialis
Pulley position: Narrow or wide.
Starting position:
• Sit on the bench facing the Power Rods®. Reach down and grasp the handles with the palms facing each other or facing backward, as comfort dictates.
• Let your arms hang extending in the direction of the pulleys.
• Lay back against the bench and place your feet on the pegs for stability.
Motion:
1. Pull the handles directly upwards towards your chin, bending your elbows out to the sides until your wrists are level with your neck.
2. Hold for a count of two; then slowly lower the handles back to the starting position.
Tips:
• Keep your hands very close to your body throughout the movement.
• Make sure you do not sway forwards as you lift the grips.
• At the top of the movement your elbows should be level with, or slightly higher than, your hands.
• Lower the grips slowly, resisting the weight.

Deltoid Rows (BowFlex)
160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 230.0 lbs x 12 reps - 260.0 lbs x 12 reps


Shoulder Horizontal Abduction (with elbow flexion)
Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the rear deltoids, as well as the rear portion of the middle deltoids, the posterior rotator cuff, upper lat and teres major) as well as the trapezius and rhomboids.
Pulley position: Wide or narrow.
Starting Position:
• Sit on the bench facing the Power Rods®, knees bent and your feet on the platform.
• Cross the handles and grasp with your palms facing down and arms straight (right hand on left handle and vice versa).
• Sit up straight and then bend over slightly from the hips (not the spine) until arms/cables are in front of body at a 90 degree angle to your torso.
• Lift your chest and slightly pinch your shoulder blades together.
Motion:
• Allowing your arms to bend as you go, move your elbows outward and backward keeping a 70-90 degree angle between your upper arms and the sides of your torso.
• Your forearms should always point in the direction of the cables.
• Move until your elbows are slightly behind your shoulders, then slowly reverse the motion keeping the rear shoulder muscles tightened during the entire motion.
Optional motions:
• Bilateral movement - both arms rowing 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 rowing while the other is returning).
Key points:
• Maintain a 90 degree angle between your upper arms and the sides of your torso during the exercise.
• For normal pulling /rowing patterns of movement you may choose to allow the shoulder blades to "float" forward and backward naturally with the arm movement, or for increased rear deltoid involvement you may keep the shoulder blades "pinched" together throughout both the forward and backward movements.

Shoulder Shrug (BowFlex Lying)
160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 200.0 lbs x 12 reps - 260.0 lbs x 12 reps


Scapular Elevation
Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region.
Pulley position: Narrow or wide.
Starting position:
• Sit on the bench facing the Power Rods®. Reach down and grasp the handles with the palms facing each other or facing backward, as comfort dictates.
• Let your arms hang extending in the direction of the pulleys.
• Lay back against the bench and place your feet on the pegs for stability.
Motion:
• Raise your shoulders toward the back of your head, making sure your neck/head position does not move.
• Slowly allow the shoulders to return downward without slouching or rounding the upper spine.
Key points:
• Do not bend the neck backward or forward while raising the shoulders.
• Do not slouch upon lowering the shoulders
• Keep the spine in erect alignment throughout the entire motion.
• Make sure both shoulders raise evenly.