DangerLace getting back in the game!!
- 03-21-2013, 11:12 PM
- 03-22-2013, 11:07 AM
I'm with Piston Honda on this one: drop the leg extensions and put more focus on your posterior kinetic chain.
You should be doing more hip extension based hamstring exercises. Good mornings, stiff leg deadlifts, glute ham raise, etc.
I would also suggest some glute activation and strengthening exercises, in conjunction with adductor (inner thigh/groin) and hip flexor stretching. Notice how your knees are rotated inward in that photo, that is in part due to tight adductors and hip flexors.
Jason Cholewa, Ph.D., CSCS
03-22-2013, 11:10 AM
03-22-2013, 11:31 AM
Try doing deadlifts and "good mornings" to work the hamstrings. Don't rely on machines because they isolate specific muscles on your leg when the whole goal is to activate as many muscle fibers as possible. Squats and lunges are your friends; deadlifts (traditional and stiff-legged) are also your friends. Make sure to stretch fully before and after a leg routine.
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03-22-2013, 12:46 PM
The black line represents the way your femur is now. The red represents how it should be (femur is thigh bone). The results increase the risk of knee and ankle injury, and ultimately will reduce performance and ability to develop your hamstrings and glutes.
This is due to really tight inner thigh muscles and hip flexors. Both of which you need to start stretching more aggressively.
Next, train your hamstrings and glutes (posterior kinetic chain) with movements that work around the hip joint (such as the good morning, stiff leg deadlift, lunge, etc.).
Hope that helps a bit
Jason Cholewa, Ph.D., CSCS
03-22-2013, 01:05 PM
03-22-2013, 05:43 PM
03-24-2013, 03:30 PM
NLA Performance: The Choice of Champions
03-24-2013, 03:36 PM
03-25-2013, 02:13 PM
Alright! Just got done at the gym! Totally killed my body today, it's been a while since I've targeted my abs, and well to say the least I'm already sore as shat! Here's what I did!
Cardio: Ran 1 mile (9mins)
Dumbbell shoulder press: 10x 12, 12, 12
Dumbbell upright row: 8x 8, 8, 5x 12
Wide grip lat pull down: 35x 12, 57.5x 10, 10
Pull ups (unassisted): 5, 5, 4
**(Between all sets) Bent over dumbbell rows: 10x 12
Weighted sit ups: 1 set 20reps, 3 lbs ball
Lying bench leg raise: 1 set, 20reps
Decline sit ups: 1 set, 20reps
Like I said I did a lot with very few rest periods, powered through without any ore workout which I really needed today because I'm so tired. Anyway, as you all know today started my 3 days weeks.. Which judging by the way my body already feels is gonna be tough to stick to or the first couple of weeks. I will add other Ab workouts in they will be different every other week. Gym was crowded today so sorry no pictures, but the guys def stayed out of my way and sat back and watched. I love getting look like that haha kinda like "damn that girl knows what she's doing" makes me feel good about myself, haha everyone needs a confidence booster I guess. Anyway I'll be posting again hopefully Wednesday after I go. Support and motivation will probably be needed haha.
03-25-2013, 02:19 PM
03-25-2013, 02:28 PM
03-25-2013, 02:29 PM
03-25-2013, 02:36 PM
03-25-2013, 03:22 PM
03-26-2013, 12:05 AM
03-26-2013, 12:36 AM
03-26-2013, 10:14 AM
(any grip) pull ups are one of my favorite workouts.
03-26-2013, 11:09 AM
The first 2 weeks starting any new routine are a grind but the new growth is a great payoff. Keep pushing DL!!
Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
03-27-2013, 09:32 PM
Just in case you guys are wondering I did go to the gym today haven't got the chance to log it yet but will first thing in the morning!! Get ready I did arms and chest for the first time!!
03-27-2013, 09:32 PM
03-27-2013, 11:14 PM
03-28-2013, 11:12 AM
Chest/Arms: Wednesday 3/27/13
Alright, Alright.. Keeping up with the 3 day weeks is a little easier then i expected. Didn't get sore from Monday with Shoulders and Abs which was really surprising to me but I'm totally not complaining! Finally for the first time since DangerDave took me to the gym I did Chest.. I've only ever benched one time and that when he took me my first day back in October of '12. I also did arms and threw in another workout just to keep the other muscles in my body loose.. Here it is:
Cardio: Ran 1 Mile (9 min)
Barbell Bench Press: 55x 8, 8, 8
Cable Flyes: 20x 10, 8, 15x 10
Push ups: 2 sets, 15 reps
Pull ups (Between all Sets): 4 - each time
Reverse Fly: 5x 10, 10, 10
Bicep Curl: 5x 12, 8x 12, 12
Lying Tricep Extension: 5x 12, 12, 12
Dumbbell cross jab: 5x 12, 8x, 12, 10x 12
Ok so these workouts are intense with no rest periods.. well ok maybe i do rest a little in between some.. haha some of the stuff that I did was 100% new, The only reason I did so little weight otricepslying tricep extension is to try to get my form right. I'm sore as hell today though. Which is expected since I've never done a real Chest workout baren't, arms arn't really sore just really tired. This workout just like the Shoulder and Ab workout is going to be rotating, it will be a little different next week.
Also been getting noticed more and more when i go out, had a few guys last night take one look at my arms and tell me i look like i lift weights, I was pretty excited to get that compliment, good to know my hard work is paying off!! Not to mention one of the guys that told me this goes to the same gym as me and he told me when hes there when i am he doesn't feel like hes doing shat hahaha I was like YES!!!
Excited for legs tomorrow so stay posted!!!
03-28-2013, 11:17 AM
03-28-2013, 11:20 AM
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