What Strength Training Have You Done Today

[old] JaneW. · Post by **[old] JaneW.** » April 12th, 2005, 6:38 pm

Yesterday. light strength work 6 wide grip behind the neck pullups (1 set) I usually do two sets but decided to rest the shoulder joints. 10 reps of 3 point pushups on fingertips. 10 tricep dips on parallel bars. I miss using this triangle apparatus for dips. This bar provides more of a natural position for the triceps. (all unassisted. These were the result of hours of diligent form and practice. But I am sure you guys will think this is peanuts!) Today later on Weights working on deltoids and traps. An amateur woman bodybuilder in my gym does two shoulder workouts per week. Amazing that her shoulders aren't injured! She's done several competitions already. Good thickness but concerned that her look is leaning towards too masculine. The judges can be so finicky.

[old] JaneW. · Post by **[old] JaneW.** » April 14th, 2005, 12:48 am

Today yoga , one series of sun salutation 3 point pushups, 2sets of wide grip pullups, ab work, 1 set of dips (swam for over an hour. my breastroke has improved! All efforts not wasted. )

[old] JaneW. · Post by **[old] JaneW.** » April 15th, 2005, 2:32 am

Tonight after row and run chest working with dumbbells 30-45 lbs. and bench press around 110-115llbs. had to go right into weights after heavy cardio sessions. This almost feel like an long session of endurance workout. Diet and nutrition: eat when hungry Height: 5 ft 4in. Weight: 122-123 dunno, sliding scale is broken I would like to bench press body weight and reached 120 lbs. but my tricpes and shoulders aren't strong enough due to being pre exhausted from erging.

[old] Yoda1 · Post by **[old] Yoda1** » April 15th, 2005, 8:05 am

HI Jane, I've been looking at what you've been posting almost daily. Maybe the reason that you're not lifting more in the bench press move is because the the pecs, triceps, and deltoids are not getting enough rest. After all the key to progress is recovery. You seem to be hitting those three muscle groups everyday. Maybe not the same exercise, but you're beating them up pretty good. You might consider alternating your workouts. Good luck, Yoda

[old] JaneW. · Post by **[old] JaneW.** » April 15th, 2005, 5:41 pm

Hi Yoda, Where have you been? Because I study a variety of exercises from yoga, pilates, weight lifting, running, dance, rowing, and swimming , I am aware of one workout's effects on others. Yes, I would like to bench my weight but I'll lose in my running gains. Too much muscle can be a negative on my endurance sports. But I keep pushing and trying different methods to train so thanks for the input . I train almost everyday but with a different focus. For example, dance training will often affect my running workouts too. I can't help who I am. I love many things in life and do the best I can. The positive aspects of my being so immersed in a multiple activities is that I gain a lot of knowlege from each area and see where the strengths and weaknesses are with each sport and dance especially in regards to injury prevention. See you later old timer.

[old] John Rupp · Post by **[old] John Rupp** » April 15th, 2005, 8:49 pm

Jane, Very inspiring indeed! Keep up the great work and your postings.

[old] JaneW. · Post by **[old] JaneW.** » April 15th, 2005, 10:52 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(John Rupp @ Apr 15 2005, 05:49 PM)</div></td></tr><tr><td class='quote'>Jane, Very inspiring indeed! Keep up the great work and your postings.

</td></tr></table> Thanks John! I need all encouragement I could get. Wait till you see my Trek 6700 mountain bike. She's beautiful and made to fit a woman because the stem length feels much better for my low back. Also the shock absorber is fantastic. I can ride over bumpy rodes now. Now, I just need to figure out all these gears.

[old] Jim Barry · Post by **[old] Jim Barry** » April 18th, 2005, 3:36 pm

Here's what you get when you practice! : <a href='http://www.crossfit.com/cf-video/Josh_Greg-Fran.wmv' target='_blank'>http://www.crossfit.com/cf-video/Josh_G ... wmv</a> Sick! Jane you multi-discipline maniac, Good going on the bike. The Trek 6700 is a nice hardtail and a great value. I've had two Trek MTB's over the years, my wife has a Trek, and my roadbike is a Trek. I think mountain biking is a fantastic pursuit ( I hope you can find some trails to ride on. That's really what the front suspension is for). I can not tell if I ride to get fit or I'm riding to have fun. Give a shout if you have any questions. Do not get into the big gears in the rear cassette while in the big ring in the front. There is usually not enough chain and the drivetrain can bind (ending the fun). -- Jim

[old] JaneW. · Post by **[old] JaneW.** » April 18th, 2005, 5:27 pm

Dear Jim, I do not look like those men! I am prettier. They begin with a clean and press and then continue with squats and press. Their pullups use a fair amount of momentum. Are they doing the chinups correctly? The barbell movements are great examples of explosive power movements. Thanks for the video. I will definitely move into basic powerlifting after a year or so of technique work on heavier weights on my heavy rows and bench presses. ( Yoda, any comments?) In regards to cycling, I am grateful you offered to help. I want to learn everything about a bike- the name of each part and how to fix it. Physics and mechanics are my drawbacks. Bike magazines are confusing and bike shop owners can be like salesmen only interested in selling. Before I begin riding more, I'll need have a one on one relationship with my bike. Each bike feels different. This one is sensitive and will have to treat it with some TLC. I could probably continue talking about velodromes, how do team cyclists train, and the best aerodynamic position on a bike but I don't want to bore you. Just help me to get started in learning about the mechanics of a bike. Thanks a bunch! You're the maniac if you do trail riding! I have seen the trails and they are incredible stunts at high speeds. Don't exaggerate. I am regular person like everybody else. jane

[old] John Rupp · Post by **[old] John Rupp** » April 18th, 2005, 6:30 pm

Very cool video. Not much for form or style but impressive anyway. Love the music!

[old] Yoda1 · Post by **[old] Yoda1** » April 18th, 2005, 8:35 pm

Well, the old timer is here. The video; I couldn't get it to run correctly. Gave me a couple of frames and some sound, then it would stop. So, I can't say anything about the video. Powerlifting; Jane I don't know how old you are and it really doesn't make a whole lot of difference. When I was in my mid twenties, and lifting hard, regular, for hours each day, and had a goal there was no one going to tell me that Olympic lifting or Powerlifting would take it's toll on me. I was, super-human, so I thought. Who said "Every action has an equal reaction"? Well, that seems to hold true for almost everything in life. Only with repeated heavy lifting the reaction comes later in life. Let me ask you one thing. If you being to lift heavy and are sucessful and competive, what good it is for anything other than lifting heavy? Will it help you with dance, yoga, cycling? It may help with power on the bike, but certainly not with endurance. After having gone through what it takes to be competive, were I to have a chance to do over again, would I? I kinda doubt it. You may want to give a go at PL. And if you do, I'd be happy to try to help. But, I believe there are safer and better ways to gain strength and power. Think about it before you jump. Treks and other Upwrongs: Been there, done that. At this point in my cycling career there is only one way to ride. And that is on a recumbent. Visualize sitting in your outdoor lounge, leaning back, beer in hand. Now, put either two or three wheels under it and go for a ride. It's great!!!! Wrists don't hurt, butt doesn't hurt, and my neck will work correctly after the ride has been completed. Hey kids, no yelling here. It's just this old guys opinion. You don't have to agree. Yoda

[old] John Rupp · Post by **[old] John Rupp** » April 18th, 2005, 9:40 pm

Nothing like screeching down single track on a recumbent at 70 miles per hour while leaning back having a nice cold beer. Actually I knew a guy who loved to do this, but on a mountain bike. He was a type A++++++++++ personality, hyper and all keyed up 100% of the time. One time we did an 8 mile hill climb race on racing bikes, then afterwards rode back down the other side of the hill, which was still very steep and with switchbacks. Well he'd get up to speed on the straights, then slide sideways all the way --across-- the road on the curves, putting one foot down while skidding across sideways on both wheels, then tearing down the next straightway. He did this all the way down and go to the bottom long before me. Again, this was on a ROAD bike........ yikes...... amazing stuff.

[old] Jim Barry · Post by **[old] Jim Barry** » April 18th, 2005, 11:57 pm

Jane, well the bike is not like a car's engine complicated. I think knowing the parts' names etc is helpful to go into a bike shop and sound credible. Like your pullies in the rear deraillieur are in a cage. That way you can say "my cage is bent" when you describe your issue to other riders or to a bikeshop "dude" etc. Is that the kind of "shop talk" you want? Here's another one then. Your smallest chainring up front is called your granny gear. If you like to jump off things that are over 3ft high, you like to huck. If you shift into big gears in the rear while you are in the big chainring you have crosshifted. If you go over the handlebars that is called an endo. If your chain drops off the front chainrings and you grind it into the frame you have "chainsuck". Most of us that bike and row find we are typically good climbers from our strong, but less frequent contractions. Similarly we also tend to mash, meaning we like a lower cadence. We like to stand too much and although I've tried to grind power out with rpm I find it leads to a massive lactic acid dump I seem to tolerate painwise, but NOT stomachwise. I'm still working out how to get into performance biking as it has mostly been a recreational thing for me since I left rowing 14 years ago. Tip of the day: Wipe off excess when when you relube your chain. Hey, your bike is tough. How is is sensitive? You mean twitchy? TLC, yeah, maintain it (watch out for leaking shocks or them not holding air). Get a book by Leonard Zinn. He's pretty good IMO.

[old] JaneW. · Post by **[old] JaneW.** » April 19th, 2005, 2:26 am

Dear Yoda, Too bad! I really wanted you to critique their technique. Thanks for the cautionary words. Don't worry. I am careful with all exercises Everything has its time. Right now, swimming takes precedence but I look at every piece of knowledge I can get my hands on. I take the best from each world and use it to my advantage as I hone in on my strengths and weaknesses. I aim to be the best I can be. Jim, Thanks for fast reply. Good luck in your race and will you pleeese write about it on the forum? As I told Yoda, cycling will have to be only for recovery days of training, easy days. I'm not superhuman. Will continue to study on my own spare time. My bike is tough but different than my old Bridgestone. Can't explain yet. You're the expert so you know better. Later alligator.

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » April 19th, 2005, 12:19 pm

Hey Jim, that site CrossFit looks very interesting, but really really weird. Are you a member? Do you use their principles to train? What is it all about? The site makes me nervous and uncomfortable, and they seem to hate on endurance athletes alot. But they appear to be in incredible shape, so I guess they must be doing something right. Care to explain?