Re: Re: [bffm] Shaking Up Your Routine

[Guest guest]

I have changed up my weekly routine to hopefully add more muscle. We'll see how

it goes. I now do

Sun-back/bi/tri, step class

mon-chest/shoulders/abs, boot camp class

tues-legs, HIIT

wed-cardio/abs

thurs-full body workout

fri-HIIt

sat-ab clinic, HIIT

I've added a shake before my workout in the morning, so i'm really eating 7

meals a day now. Tried to freeze a shake overnight to have after my workout, but

it was still frozen. Not sure what I should try postworkout, b/c I have to eat

it in the car and it has to hold me over for 3-4 hours.

Felicity wrote:

reading alwyn cosgrove

i'm thinking about my overall body functioning

i don't remember how he puts it, but how does my body work as a whole

not just getting good at squats or dead-lifts (which is what i've

been working on)

but the whole body

and my abs stink

i've always had weak abs and i had abdominal surgery in December

and i started my trainer -- started all this-- two months and half ago

and my abs have not been addressed

they are by far the weakest part of my body and i could be doing

better (and safer)

squats and deadlifts if my abs were actually engaging

as a weak ab person -- i do everything while leaving my abs out of it

i think i freaked my trainer out friday when he realized i was doing

the squats and deadlifts without holding in my abs

so i need to do something about this

somewhere alwyn says there is an incorrect assumption on the part of

trainers not to start a workout with the abs

but if it is the weakest part, it should start the session

so i need to bring my abs to front and center of my training

do i get my trainer to start focusing on my abs?

or do i start going to pilates class at my gym a few times a week?

about three years ago i was going to pilates class at this gym and i

started out the worst one in the class

which i thought was cool at first because i'd have a lot of room to

improve

but months later when i wasn't improving i talked to the teacher and

she said i needed personal training

which i wasn't going to spring for at the time'

so i basically flunked out of pilates that time

how do i do it differently this time?

if i could just get in the habit of walking with my abs held in

our using my abs through out the day -- it would be a lot better

but this is an old, old habit

i think when i was about nine i saw a playboy magazine with a model

with her abs sucked in and i decided bad guys hold in their abs

and i would never hold in my abs

> OK, what is everybody doing these days to shake up your routine?

>

> Last week I got a new exercise doohicky that I mail-ordered:

> resistance

> bands. They look like the rubber bands that tie up bunches of

> broccoli,

> but bigger. I saw it being demonstrated on one of The Fit Show

> videos on

> the web, and it looked interesting. You put it around your ankles, go

> into a slight squat, and side-step. Good for the upper thighs and

> glutes.

>

> I also ventured into " the other side " of the gym yesterday. Instead of

> my usual lat pull-down on the Nautilus machine, I did a cable lat

> pull-down. Definitely works the muscles in a different way.

>

> After reading a bunch of Alwyn Cosgrove articles the past few days, I

> decided I need to be more conscientious about shaking up the number of

> reps and the amount of weight I use on the machines. So, on some of

> them, I went down on weight and did more reps as slowly as

> possible. On

> others, I went down on weights and went as quickly as possible. On

> others, I went up on weight and only did a few reps.

>

> I also attempted to learn how to use the Nordic Track machine, but

> that

> thing was too darn complicated for me. I usually use a combo of

> elliptical and rower when I'm at the gym, but next time I go I'm going

> to force myself to use the Stairmaster even though it bores the

> heck out

> of me.

>

> I haven't given up my quest to knock out a dozen pull-ups, but

> progress

> is slow. I can't seem to get through more than three in a set,

> although

> I am able to do multiple sets. I'm hoping that shaking up my routine

> will get more muscle growth going in my back and shoulders.

>

> Naomi

>

>>

>>

>>

>>

>

>

>

>

[Guest guest]

Tara, why no rest day?

At 04:00 PM 5/22/2006, you wrote:

>I have changed up my weekly routine to hopefully add more muscle. We'll

>see how it goes. I now do

>

> Sun-back/bi/tri, step class

> mon-chest/shoulders/abs, boot camp class

> tues-legs, HIIT

> wed-cardio/abs

> thurs-full body workout

> fri-HIIt

> sat-ab clinic, HIIT

>

> I've added a shake before my workout in the morning, so i'm really

> eating 7 meals a day now. Tried to freeze a shake overnight to have after

> my workout, but it was still frozen. Not sure what I should try

> postworkout, b/c I have to eat it in the car and it has to hold me over

> for 3-4 hours.

--

No virus found in this outgoing message.

Checked by AVG Anti-Virus.

Version: 7.1.392 / Virus Database: 268.6.1/344 - Release Date: 5/19/2006

[Guest guest]

B/C I'm a psycho? No, I just don't know what would be the best way to fit

everything in. I really want to compete in the fall in figure, but there's so

much info! i just don't know where to begin!

Diane wrote: Tara, why no rest day?

At 04:00 PM 5/22/2006, you wrote:

>I have changed up my weekly routine to hopefully add more muscle. We'll

>see how it goes. I now do

>

> Sun-back/bi/tri, step class

> mon-chest/shoulders/abs, boot camp class

> tues-legs, HIIT

> wed-cardio/abs

> thurs-full body workout

> fri-HIIt

> sat-ab clinic, HIIT

>

> I've added a shake before my workout in the morning, so i'm really

> eating 7 meals a day now. Tried to freeze a shake overnight to have after

> my workout, but it was still frozen. Not sure what I should try

> postworkout, b/c I have to eat it in the car and it has to hold me over

> for 3-4 hours.

--

No virus found in this outgoing message.

Checked by AVG Anti-Virus.

Version: 7.1.392 / Virus Database: 268.6.1/344 - Release Date: 5/19/2006

[Guest guest]

Tara

This book i'm reading -- The New Rules Of Lifting -- he really

emphises how improtant rest is. It's totally part of gaining hte

strength. He even assigns weeks off every 6-ish weeks

felicity

> B/C I'm a psycho? No, I just don't know what would be the best way

> to fit everything in. I really want to compete in the fall in

> figure, but there's so much info! i just don't know where to begin!

>

> Diane wrote: Tara, why no rest day?

>

>

>

> At 04:00 PM 5/22/2006, you wrote:

>

>> I have changed up my weekly routine to hopefully add more muscle.

>> We'll

>> see how it goes. I now do

>>

>> Sun-back/bi/tri, step class

>> mon-chest/shoulders/abs, boot camp class

>> tues-legs, HIIT

>> wed-cardio/abs

>> thurs-full body workout

>> fri-HIIt

>> sat-ab clinic, HIIT

>>

>> I've added a shake before my workout in the morning, so i'm really

>> eating 7 meals a day now. Tried to freeze a shake overnight to

>> have after

>> my workout, but it was still frozen. Not sure what I should try

>> postworkout, b/c I have to eat it in the car and it has to hold me

>> over

>> for 3-4 hours.

>

[Guest guest]

Well, the only thing I do most Saturdays is a 45 min. ab clinic that I paid for.

It's a great class and I don't feel like it's very strenuous.

Diane wrote: I was waiting for to respond cause

she's more eloquent than I,

but in my humble opinion, working out every day is as much of a problem

as dieting too hard. You need to trust that rest is good! Rest builds

muscle... yes, it's true!

If you continue to workout every day, you will find it hard to build

that muscle you want.

Diane

>

> Tara you need a rest day, even if that day you do something more

light

> like walking, stretching, yoga. You will burn out if you don't give

> your body an opportunity to recover.

>

>

>

> >>>>I really want to compete in the fall in figure, but there's so

> much info! i just don't know where to begin!

> Tara, why no rest day?

> >

>

[Guest guest]

Not a bodybuilder! Looking to get into figure. I need to put on some muscle

though, which is hard for me, b/c I'm very afraid of gaining weight, even though

I need to. Wondering how accurate the Tanita scale athlete mode is. Got one and

it's saying 9-10 %. I should probably get to 14% before I lean out for the

competition. It's a hard process!

theredhairedlook wrote: Hi Tara! I was just

wondering what you're competing in? Are you a

professional bodybuilder?

> >

> > Tara you need a rest day, even if that day you do something more

> light

> > like walking, stretching, yoga. You will burn out if you don't

give

> > your body an opportunity to recover.

> >

> >

> >

> > >>>>I really want to compete in the fall in figure, but there's

so

> > much info! i just don't know where to begin!

> > Tara, why no rest day?

> > >

> >

>

[Guest guest]

Really give the figure thing a lot of thought. If you want to compete,

you should have an objective trainer or coach to guide you. Figure is

a sport centered around strict dieting, grueling training, and being

judged solely on your physical appearance. It is a very, VERY slippery

slope for anybody who already has body image issues and an unhealthy

relationship with food. I've known several women with eating disorders

who compete because it's the perfect way to support the behavior. If

your family and friends question the strict dieting, wild mood swings,

obsessive attitude, and endless hours of exercise, you can say, " It's

for the contest. " And you can keep saying, " It's for the contest. "

right up until you black out and wreck the car or have your first

heart attack.

That's not to say that you can't be healthy and happy and compete in

figure, you can. But especially the first time around, you might want

to do it under the guidance of someone who is experienced, objective,

and has your best interest at heart. Maybe it's a local trainer, or an

online coach, or another figure competitor who can act as a mentor.

You just want somebody acting as an objective observer and a

counterbalance so that you don't swing in a wildly unhealthy

direction.

I don't remember if you were here when these links were posted, but

they might give you some guidance.

http://www.leeapperson.com/figure/training1.html

http://www.figurecoach.com/

Note that the nutrition advice is all about strict pre-contest fat

loss. It's not what you should follow to gain muscle.

> B/C I'm a psycho? No, I just don't know what would be the best way to fit

everything in. I really want to compete in the fall in figure, but there's so

much info! i just don't know where to begin!

[Guest guest]

I went to Phat Camp in San Francisco this year. I loved it. I'd highly

recommend it if you have one close by. It was good to shake up my

routine and push me a good bit harder than my regular trainer. I'm not a

competitor but many of the girls were. Great experience. I plan on

attending again next year and have worked some of her ideas into my

daily routine.

> Very Cool Sites! Has anyone actually ordered those DVDs? I see them

> advertised in Oxygen mag.

>

> Also, has anyone ever done a bootcamp hosted by a pro fitness champ?

> like: Phat Camp by Jen Hendershot

> http://www.getphatwithjen.com/2006/index2006.htm

> I think it might be a cool experience- but i dont want to get

> scammed!

>

> BTW, I looked up the Figure competitors for the Arnold Classic on

> their site, and matched the girls' stats (height and weight) to

> their pictures that are side by side on the latest Oxygen mag (I

> think its August 2006!), and its pretty amazing to see girls 5'1 " to

> 5'7 "

> look so similar in muscle proportion and chisel...weight ranges are

> 109-137!!

>

> At the same time I wonder how many of them are leading a sane,

> balanced life? There's a story about a Canadian girl, who finally

> made it to finals to represent Canada, and she gave it up to have

> her honeymoon.

>

> Hope you all are experiencing progress and mental strength,

>

> --

>

>

>

>

>

>

>

>

[Guest guest]

You may be right . I don't want to turn into a nut. I just want some sort

of goal. It used to be losing weight, and now that I've done that, it seems like

all for nothing b/c now I'm supposed to be gaining it back! It's so hard to

watch that scale creep up. It seems like all my hard work was for nothing. I'm

just one of those people who needs a routine and a goal and a plan and I'm

always questioning ones that I make for myself. I'm just rambling now, so I'll

stop!

Good new though! I did NOT do an hour of cardio yesterday like usual. I did

chest/shoulders/abs instead and today I did legs. Instead of an hour tomorrow,

going to do just a HIIT and abs. Getting in almost 2000 calories now. Ever since

this UDOs, I don't seem to be nearly as hungry at night or have as many

cravings. Anyone else experienced this?

Skwigg wrote:

Really give the figure thing a lot of thought. If you want to compete,

you should have an objective trainer or coach to guide you. Figure is

a sport centered around strict dieting, grueling training, and being

judged solely on your physical appearance. It is a very, VERY slippery

slope for anybody who already has body image issues and an unhealthy

relationship with food. I've known several women with eating disorders

who compete because it's the perfect way to support the behavior. If

your family and friends question the strict dieting, wild mood swings,

obsessive attitude, and endless hours of exercise, you can say, " It's

for the contest. " And you can keep saying, " It's for the contest. "

right up until you black out and wreck the car or have your first

heart attack.

That's not to say that you can't be healthy and happy and compete in

figure, you can. But especially the first time around, you might want

to do it under the guidance of someone who is experienced, objective,

and has your best interest at heart. Maybe it's a local trainer, or an

online coach, or another figure competitor who can act as a mentor.

You just want somebody acting as an objective observer and a

counterbalance so that you don't swing in a wildly unhealthy

direction.

I don't remember if you were here when these links were posted, but

they might give you some guidance.

http://www.leeapperson.com/figure/training1.html

http://www.figurecoach.com/

Note that the nutrition advice is all about strict pre-contest fat

loss. It's not what you should follow to gain muscle.

> B/C I'm a psycho? No, I just don't know what would be the best way to fit

everything in. I really want to compete in the fall in figure, but there's so

much info! i just don't know where to begin!

[Guest guest]

Thank you Barbara! I have so much more energy now...I'm not ready for bed at 8,

like before. My hair and nails and skin are looking better.

alysd38 <no_reply > wrote: Tara,

If you need a goal, how about competitive lifting? Many women say

they get a lot of satisfaction from it, and a great deal of

empowerment too.

Keep up the good work Tara, you have been doing GREAT!

I think the UDOs is working for you. Many people say it helps with

cravings, which make sense since it is giving your body what it really

WANTS.

You are up to 2000cals a day now? That is great. Do you think this is

a good maintenance level for you?

Have you noticed that your posts here have been much more up-beat,

happy, possitive? I have. You are doing a great job, Tara.

Barbara

> > B/C I'm a psycho? No, I just don't know what would be the best way

to fit everything in. I really want to compete in the fall in figure,

but there's so much info! i just don't know where to begin!

>

>

>

[Guest guest]

I don't know about power lifting. I have lots of muscle, but I'm not lifting a

lot of weights. Maybe I need to put on more bulk for that to happen? I am going

to enter a 5K this summer and I'm starting my personal trainer certification, so

those are two goals that I have. I also want to run 3 mi in 20 min. Got to 2.5

today! This less cardio and more food thing is giving me more energy! I've

started eating a tiny bit before cardio (yogurt w/ a little whey) and it seems

to help!

" C. " wrote:

>

> You may be right . I don't want to turn into a nut. I just want some sort

of goal.

I love having a fitness goal. It's great for motivation but personally, I don't

like for it to be

appearance-related. Last year after I finished my first BFL challenge I trained

for a 10K. It

was a lot of fun. This summer I'm going to train for my first triathlon! You're

such a great

runner (I remember when you posted your treadmill speeds), you might like to

enter a

local road race. They are really fun and inspiring because you can see what

great shape

you are in by your performance, not by your looks.

I also like the power-lifting idea.

Good luck to you with whatever you decide for your next goal! )

-another

[Guest guest]

Oh, I've been doing it in the morning. I didn't know if was more accurate when

you were hydrated. I sure hope it's not less than 9! I'd be dead!

Skwigg wrote: As you can imagine, I've been doing some

intensive experimenting with

my new Tanita scale. :-) The body fat number is definitely more

accurate at night when you're fully hydrated. In the evening, my

Tanita reading is only 2-3% higher than calipers. In the morning when

I'm dehydrated, it's as much as 7% higher. That's on athlete mode. I'm

older and heavier than you so that particular percentage spread

wouldn't necessarily be the same in your case. If you had a caliper

reading for comparison, you could get a pretty good idea of where you

stand with the Tanita. It's probably not very far off.

>Wondering how accurate the Tanita scale athlete mode is. Got one and

it's saying 9-10 %. I should probably get to 14% before I lean out for

the competition. It's a hard process!

[Guest guest]

Thanks Barbara...just tried the nightly bodyfat check and it said 7%!! That

cannot be right can it?? I promptly went and had protein pancakes with my 2nd

TBSP of UDOs oil!

alysd38 <no_reply > wrote:

Well, you wouldn't be dead, but your periods might stop, your hair

might start to thin, your nails might get dry and brittle....oh,

wait....that was you three weeks ago!...lol.

Don't freak about the numbers, Tara, you are already taking steps to

get yourself healthy. I still think YOUR best use of a scale is as

target practice at the shooting range.

Keep up the good work.

Barbara

> >Wondering how accurate the Tanita scale athlete mode is. Got one and

> it's saying 9-10 %. I should probably get to 14% before I lean out for

> the competition. It's a hard process!

>

>

>

[Guest guest]

I know! I'm addicted to the gym and I know I can't lift too much more than I am

to allow for rest, so I go and do cardio! I'm trying to keep myself from going

there now to do a step clas even though I did a full body workout (courtesy of

's website. It was nice to change things up!) I didn't do cardio on Tues.,

as planned, but it was hard to keep myself away! I have also decided to cut out

the Saturday HIIT session. it just feels to me like I should be working harder

b/c I really want to see the results and I LOVE to work out!

Jen wrote: Tara,

I have been reading your posts for several months now and following

your progress. Although I congratulate you on your goal to compete

in figure, I wonder why you are still doing so much cardio? If you

are trying to gain muscle and fat, 3 sessions of HIIT per week

should be plenty of cardio for you. It appears that you may be

hanging on to the extra cardio in your fear that you will gain fat,

which in your case would be a good thing so you will even out

hormonally and be able to have periods again. Too much cardio can

be catabolic, which means you won't be gaining as much muscle.

Also, if you cut out the extra cardio sessions, you should be able

to fit in a day of total rest. We all know that rest is important so

you don't burn out and stunt your progress.

Jen

>

> > OK, what is everybody doing these days to shake up your routine?

> >

> > Last week I got a new exercise doohicky that I mail-ordered:

> > resistance

> > bands. They look like the rubber bands that tie up bunches of

> > broccoli,

> > but bigger. I saw it being demonstrated on one of The Fit Show

> > videos on

> > the web, and it looked interesting. You put it around your

ankles, go

> > into a slight squat, and side-step. Good for the upper thighs

and

> > glutes.

> >

> > I also ventured into " the other side " of the gym yesterday.

Instead of

> > my usual lat pull-down on the Nautilus machine, I did a cable lat

> > pull-down. Definitely works the muscles in a different way.

> >

> > After reading a bunch of Alwyn Cosgrove articles the past few

days, I

> > decided I need to be more conscientious about shaking up the

number of

> > reps and the amount of weight I use on the machines. So, on some

of

> > them, I went down on weight and did more reps as slowly as

> > possible. On

> > others, I went down on weights and went as quickly as possible.

On

> > others, I went up on weight and only did a few reps.

> >

> > I also attempted to learn how to use the Nordic Track machine,

but

> > that

> > thing was too darn complicated for me. I usually use a combo of

> > elliptical and rower when I'm at the gym, but next time I go I'm

going

> > to force myself to use the Stairmaster even though it bores the

> > heck out

> > of me.

> >

> > I haven't given up my quest to knock out a dozen pull-ups, but

> > progress

> > is slow. I can't seem to get through more than three in a set,

> > although

> > I am able to do multiple sets. I'm hoping that shaking up my

routine

> > will get more muscle growth going in my back and shoulders.

> >

> > Naomi

> >

> >>

> >>

> >>

> >>

> >

> >

> >

> >

[Guest guest]

if you are addicted to the gym how about a nice meditative yoga class

once a week?

felicity

> I know! I'm addicted to the gym and I know I can't lift too much

> more than I am to allow for rest, so I go and do cardio! I'm trying

> to keep myself from going there now to do a step clas even though I

> did a full body workout (courtesy of 's website. It was nice

> to change things up!) I didn't do cardio on Tues., as planned, but

> it was hard to keep myself away! I have also decided to cut out the

> Saturday HIIT session. it just feels to me like I should be

> working harder b/c I really want to see the results and I LOVE to

> work out!

>

> Jen wrote: Tara,

>

> I have been reading your posts for several months now and following

> your progress. Although I congratulate you on your goal to compete

> in figure, I wonder why you are still doing so much cardio? If you

> are trying to gain muscle and fat, 3 sessions of HIIT per week

> should be plenty of cardio for you. It appears that you may be

> hanging on to the extra cardio in your fear that you will gain fat,

> which in your case would be a good thing so you will even out

> hormonally and be able to have periods again. Too much cardio can

> be catabolic, which means you won't be gaining as much muscle.

>

> Also, if you cut out the extra cardio sessions, you should be able

> to fit in a day of total rest. We all know that rest is important so

> you don't burn out and stunt your progress.

>

> Jen

>

>

>

>

>>

>>> OK, what is everybody doing these days to shake up your routine?

>>>

>>> Last week I got a new exercise doohicky that I mail-ordered:

>>> resistance

>>> bands. They look like the rubber bands that tie up bunches of

>>> broccoli,

>>> but bigger. I saw it being demonstrated on one of The Fit Show

>>> videos on

>>> the web, and it looked interesting. You put it around your

> ankles, go

>>> into a slight squat, and side-step. Good for the upper thighs

> and

>>> glutes.

>>>

>>> I also ventured into " the other side " of the gym yesterday.

> Instead of

>>> my usual lat pull-down on the Nautilus machine, I did a cable lat

>>> pull-down. Definitely works the muscles in a different way.

>>>

>>> After reading a bunch of Alwyn Cosgrove articles the past few

> days, I

>>> decided I need to be more conscientious about shaking up the

> number of

>>> reps and the amount of weight I use on the machines. So, on some

> of

>>> them, I went down on weight and did more reps as slowly as

>>> possible. On

>>> others, I went down on weights and went as quickly as possible.

> On

>>> others, I went up on weight and only did a few reps.

>>>

>>> I also attempted to learn how to use the Nordic Track machine,

> but

>>> that

>>> thing was too darn complicated for me. I usually use a combo of

>>> elliptical and rower when I'm at the gym, but next time I go I'm

> going

>>> to force myself to use the Stairmaster even though it bores the

>>> heck out

>>> of me.

>>>

>>> I haven't given up my quest to knock out a dozen pull-ups, but

>>> progress

>>> is slow. I can't seem to get through more than three in a set,

>>> although

>>> I am able to do multiple sets. I'm hoping that shaking up my

> routine

>>> will get more muscle growth going in my back and shoulders.

>>>

>>> Naomi

>>>

>>>>

>>>>

>>>>

>>>>

>>>

>>>

>>>

>>>

[Guest guest]

Tried that. I know it has good merits, but I can't stand it. I should do it b/c

my flexibility is crappy, but I'm not good at that meditative stuff. I like to

run and lift and hit things! I should be a kickboxer or something. Kept myself

from the gym. Took the dog for a nice, slow jog instead and realized he is

definitely a sprinter. He was gasping for air and I was dragging him along. I've

decided that I need to realize that working out and being fit doesn't mean I

have to be at the gym. I'm going to try to do more things like walks w/ the dog

and my fiancee, bike rides, raquetball, tennis, basketball, stuff like that

where I'll feel active but away from the gym! Right now, I'm really into this

bulking stuff though. I really want to be strong! I want to lift every day, even

though I know that's not good!

Felicity wrote: if you are addicted to the gym how

about a nice meditative yoga class

once a week?

felicity

> I know! I'm addicted to the gym and I know I can't lift too much

> more than I am to allow for rest, so I go and do cardio! I'm trying

> to keep myself from going there now to do a step clas even though I

> did a full body workout (courtesy of 's website. It was nice

> to change things up!) I didn't do cardio on Tues., as planned, but

> it was hard to keep myself away! I have also decided to cut out the

> Saturday HIIT session. it just feels to me like I should be

> working harder b/c I really want to see the results and I LOVE to

> work out!

>

> Jen wrote: Tara,

>

> I have been reading your posts for several months now and following

> your progress. Although I congratulate you on your goal to compete

> in figure, I wonder why you are still doing so much cardio? If you

> are trying to gain muscle and fat, 3 sessions of HIIT per week

> should be plenty of cardio for you. It appears that you may be

> hanging on to the extra cardio in your fear that you will gain fat,

> which in your case would be a good thing so you will even out

> hormonally and be able to have periods again. Too much cardio can

> be catabolic, which means you won't be gaining as much muscle.

>

> Also, if you cut out the extra cardio sessions, you should be able

> to fit in a day of total rest. We all know that rest is important so

> you don't burn out and stunt your progress.

>

> Jen

>

>

>

>

>>

>>> OK, what is everybody doing these days to shake up your routine?

>>>

>>> Last week I got a new exercise doohicky that I mail-ordered:

>>> resistance

>>> bands. They look like the rubber bands that tie up bunches of

>>> broccoli,

>>> but bigger. I saw it being demonstrated on one of The Fit Show

>>> videos on

>>> the web, and it looked interesting. You put it around your

> ankles, go

>>> into a slight squat, and side-step. Good for the upper thighs

> and

>>> glutes.

>>>

>>> I also ventured into " the other side " of the gym yesterday.

> Instead of

>>> my usual lat pull-down on the Nautilus machine, I did a cable lat

>>> pull-down. Definitely works the muscles in a different way.

>>>

>>> After reading a bunch of Alwyn Cosgrove articles the past few

> days, I

>>> decided I need to be more conscientious about shaking up the

> number of

>>> reps and the amount of weight I use on the machines. So, on some

> of

>>> them, I went down on weight and did more reps as slowly as

>>> possible. On

>>> others, I went down on weights and went as quickly as possible.

> On

>>> others, I went up on weight and only did a few reps.

>>>

>>> I also attempted to learn how to use the Nordic Track machine,

> but

>>> that

>>> thing was too darn complicated for me. I usually use a combo of

>>> elliptical and rower when I'm at the gym, but next time I go I'm

> going

>>> to force myself to use the Stairmaster even though it bores the

>>> heck out

>>> of me.

>>>

>>> I haven't given up my quest to knock out a dozen pull-ups, but

>>> progress

>>> is slow. I can't seem to get through more than three in a set,

>>> although

>>> I am able to do multiple sets. I'm hoping that shaking up my

> routine

>>> will get more muscle growth going in my back and shoulders.

>>>

>>> Naomi

>>>

>>>>

>>>>

>>>>

>>>>

>>>

>>>

>>>

>>>

[Guest guest]

Try Bikram¹s then, you just need a more active class. I was your age doing

every kind of sport imaginable saying my flexibility is crappy but I wasn¹t

going to do yoga or ballet, the other thing rugby and football players were

toying with back then. Now I¹m almost 50 with no flexibility and host of

re-occuring injuries due to my lack of flexibility. I stumbled last week

over my dog while running and blew out a hamstring. I¹ve tried your

logic, it¹s flawed.

> Tried that. I know it has good merits, but I can't stand it. I should do it

> b/c my flexibility is crappy, but I'm not good at that meditative stuff.

[Guest guest]

I know. I need to do some stretching stuff. I'm going to try karate! On impulse,

I went into a place and they're going to let me try it for free for 2 weeks!

Once I get my first belt, I can start getting into the weapons and stuff. I'm

really excited to be doing something active OUTSIDE of the gym! It sounds like a

lot of fun!

" Dr. Val " wrote: Try Bikram¹s then, you just need a more

active class. I was your age doing

every kind of sport imaginable saying my flexibility is crappy but I wasn¹t

going to do yoga or ballet, the other thing rugby and football players were

toying with back then. Now I¹m almost 50 with no flexibility and host of

re-occuring injuries due to my lack of flexibility. I stumbled last week

over my dog while running and blew out a hamstring. I¹ve tried your

logic, it¹s flawed.

> Tried that. I know it has good merits, but I can't stand it. I should do it

> b/c my flexibility is crappy, but I'm not good at that meditative stuff.