Squats, Deadlifts, pull ups, bench, tricep curls and dumbell rows. Also did a set of shoulder mobility exercises as they've been feeling stiff recently, couldn't believe how much better I felt afterwards! A quick question for anyone out there; I feel like my shoulders are hunched up and forward, if that makes sense. I want some exercises to pull them down and back into place, strengthening the back I imagine. I don't have access to a lat tower or anything overhead for pulling down, just a flat bench, squat rack and chin up bar. I do have a number of exercise bands. Any suggestions? Mitch
Band pull aparts have worked well for me, as have face pulls and rows. http://articles.elitefts.com/training-articles/band-pull-apart-super-series-for-healthy-shoulders/ Also have a read of 'Heal that Hunchback', 'Shoulder Savers' and the 'Neanderthal No More' series on Eric Cressey's and Mike Robertson's sites: http://www.ericcressey.com/articles and http://robertsontrainingsystems.com/articles/ and http://robertsontrainingsystems.com/blog/sexy-shoulder-function/
pull-ups up the wazoo, no horizontal pressing (you spend enough time in that sort of position while punching to do it in strength training as well unless you spend half the day pulling or already have a back like a solid rock face), and a bunch of rows and overhead movements of any kind. basically anything that uses the upper back and involves bringing shoulders and elbows back)
Bench Chin ups Squats Dead lifts Overhead press Tricep curls (just fancied them instead of dips today, sorry Fish) Dumbell rows I intersperse all these with Shoulder dislocations (which absolutely rock Frodo, got Mrs Mitch doing them too) Band face pulls Makiage kage Kettle bell swings Shoulder stretches All going really well and so far no knee or back problems. I'm keeping weight low and doing 8x3 whilst I monitor things. Mitch
What does your "band face" look like? I'm imagining a cross between Nigel Tufnell from Spinal Tap and po-faced Brian May from Queen. If such a thing can be imagined.
Sounds good mitchey. Something to think about is rolled shoulders are the scapulae winging out (or protracting) you want to strengthen the tissues that retract and depress them. Wisely you a doing face pulls which rocks, and dislocates that loosens things up lovely, finally i would add something that woks a little lower around the scapular a band row pulling to level with belly button (tie the band like you would for face pulls then pull to your waist parallel to the belly button and try to touch your elbows behind you back) people often miss this aspectout shoulder rehabilitation, you must work all around the shoulder blade. High rep straight arm band pull downs (god that’s a mouthful!!) make my shoulders feel better 10x out of 10 also batwings.
This workout is plodding along nicely I'm still building up really slowly, but no problems with knee or back so far. I must get some form check videos done to make sure I won't cause myself issues as the weights moves from unmentionable to merely embarrassing Mitch
And we're back! I thought I'd revive this with a new format. I'm really knocking on a bit now so training these days is for fun and to help my TKD. As such variety and interest are more important than turning me into an (even more ) awesome fighting machine. The idea is that I'm going to try and theme things a bit. Some weeks will be cardio, some strength, some caveman, whatever. Anybody can suggest any exercise they think fits with that theme and I'll have a go at it. This will hopefully let others who have never tried something see if they fancy giving it a try, plus it should provide for general hilarity as I fail at almost everything. The only constants are that I'm doing the C25K programme as it's my belief that any adult male without other problems should be able to jog 3 miles in half an hour easily enough. Initial goal is to lose 18lbs, probably at around 2 per week. We'll see. So this week is steady state cardio week. I might do some cycling, I'll do the C25K sessions, then it's up to any suggestions you may have, but something that'll sit me in training zone 4 and let me keep going for 30-60 minutes. Today: C25K Week 3 Day 1. 2 miles 28 minutes Avg HR 66% HRM. 314 Calories. Any suggestions to make me suffer? Mitch
Pint and a fag. It didn't upload the calories used for some reason, just found them on the watch and edited the post. Mitch
Just in case you're not already aware of your local parkruns: http://www.parkrun.org.uk/colwick/ http://www.parkrun.org.uk/forestrec/ http://www.parkrun.org.uk/beeston/
