| CHEST/SHOULDER,s/BICEP,s | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: CHEST/SHOULDER,s/BICEP,s Mon Jul 27, 2009 1:27 pm | |
| Trained at 5pm with Lee 6min,s on stationary bike 3sets of ab,s 3set,s hyperextentions Pec Deck Flys 100 rep set Incline press 2 warm up sets, 15reps heavy, 10 repper, triple drop 10-12-20 reps Extreme stretch 30 rep Side lat raises Standing shoulder press 2 warm sets, triple drop set 8-8-15 Extreme Stretch 1 Arm bicep cable curls warm up 30 reps ,heavy 15 reps, triple drop set 8-10-15 V-bar curls all out set 30 reps Extreme stretch 45 Min,s all done All up on log book good w/out Robbie | |
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john machin
Posts : 165 Join date : 2009-07-27 Age : 56 Location : Cheshire, UK
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Tue Jul 28, 2009 8:44 am | |
| Robbie, what are these extreme stretches? Latest I've read is it's advantageous to CONTRACT the working muscle/s between sets in a repeated 10 second hold, 5 second release sequence. | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Tue Jul 28, 2009 10:21 am | |
| Hi John extreme stretching abit hard to explain will try and find a pic of them for chest I drop down into the deepist flye [with dumbells] and hold for 60 seconds ROBBIE | |
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Pete Admin
Posts : 1279 Join date : 2009-07-26 Age : 58 Location : UK
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Tue Jul 28, 2009 11:21 am | |
| There's research that shows that stretching under load stimulates hypertrophy in test subjects. If you do it right it's very, VERY unpleasant. When Robbie was down here for the Brighton Vegan fayre we had a session & he got me doing extreme stretches, they hurt like hell! By the way the term comes from the DC training protocol. The basics are once you finish doing a muscle group you end with a weighted stretch of that muscle, the extra fatigue means you wouldn't have to weight a muscle as much as you would if it was fresh, but the stretch, while you're pumped seems to encourage the myofascial sheath to stretch, therefore allowing the muscle to grow that much more quickly (at least that's one theory I've heard about it-there may well be others?) | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Tue Jul 28, 2009 12:44 pm | |
| Cardio this morning 15 min,s stationary bike 3 set,s crunchies 3 set,s hyperextention,s[body wt] 90% shoulder cure 50 reps posed abit then meal 1 of 6 Robbie | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Tue Jul 28, 2009 12:47 pm | |
| Pete wrote When Robbie was down here for the Brighton Vegan fayre we had a session & he got me doing extreme stretches, they hurt like hell! ROFL yes a fun day for me anyway ROBBIE | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Tue Jul 28, 2009 1:39 pm | |
| http://sharebee.com/77a88478 Link to pic of Extreme Stretching Robbie | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: CALVES HAMS QUADS AT 5PM Wed Jul 29, 2009 10:29 am | |
| Trained with Jodie as Lee is at surf school forgot how driven she is we blasted our legs could hardly walk when finished so she is taking the dog,s for a walk tonight Calves 1set of D/C calves on standing calve mac slow up slow down and hold at bottom for 15 sec,s Standing leg curls 2 warm up sets 30 and 15 reps Triple drop set 10-15-20-reps Extreme Stretch Leg Extentions 2 warm up sets 60 and 30 reps Triple Drop set 20-20-20- reps Squat/Lunges widow maker set only got 15 reps Extreme Stretch 90% Shoulder Cure 50 reps Music Loud and Live [80,s heavy metal] Robbie | |
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Denise Nicole
Posts : 18 Join date : 2009-07-28 Age : 52 Location : Detroit, Michigan
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Wed Jul 29, 2009 11:28 am | |
| - john machin wrote:
- Robbie, what are these extreme stretches? Latest I've read is it's advantageous to CONTRACT the working muscle/s between sets in a repeated 10 second hold, 5 second release sequence.
Robbie introduced me to these as well and I have never looked back! I am trained to stretch people out when personal training them.... done improperly can injure someone. The same goes when stretching one's self out via extreme stretching. Proper technique is important Robbie - training looking good Babe! | |
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john machin
Posts : 165 Join date : 2009-07-27 Age : 56 Location : Cheshire, UK
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Wed Jul 29, 2009 11:41 am | |
| Have to admit, D, I avoid stretching, definitely during resistance training. It doesn't feel conducive and it's so easy, when you're hyped up, to overdo it and tear a muscle that's already under considerable strain. There's also the possibility that, over time, you'll loosen the joints too much. I make sure I take the warm-up sets to full ROM to keep the limbs supple. Read so many stats showing more injuries are caused by stretching then playing sport. Might work for some. I'm not a fan, sorry. | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Wed Jul 29, 2009 12:25 pm | |
| Robbie introduced me to these as well and I have never looked back! I remember you saying ahh the pain it,s better than sex Robbie - training looking good Babe! Cheer,s you still doing it Doggie style? ROBBIE x | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Wed Jul 29, 2009 12:27 pm | |
| Have to admit, D, I avoid stretching, definitely during resistance training. It doesn't feel conducive and it's so easy, when you're hyped up, to overdo it and tear a muscle that's already under considerable strain. There's also the possibility that, over time, you'll loosen the joints too much. I make sure I take the warm-up sets to full ROM to keep the limbs supple. Read so many stats showing more injuries are caused by stretching then playing sport. Might work for some. I'm not a fan, sorry. John you are missing out big time ROBBIE | |
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Pete Admin
Posts : 1279 Join date : 2009-07-26 Age : 58 Location : UK
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Wed Jul 29, 2009 2:28 pm | |
| Robbie said: - Quote :
- I remember you saying ahh the pain it's better than sex Laughing
I know I never said that when you came here to train hee hee | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Wed Jul 29, 2009 3:05 pm | |
| I know I never said that when you came here to train hee hee Know but K did [got you there ] Robbie | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: BACK TRICEPS HIT TO THE MAX at 4.40pm Fri Jul 31, 2009 10:46 am | |
| PULLOVERS 1 ALL OUT SET 60 REPS V-BAR PULLDOWNS 15-10-TRIPLE DROP 3-5-8-15 BB DEAD LIFTS 12 3X6 REPS WIDOW MAKER 30 REPS REAR DELTS 1 ALL OUT SET 30 REPS EXTREME STRETCH 1 ARM TRICEPS PUSHDOWNS 30-15-TRIPLE DROP SET 8-8-15 TRICEP PUSHDOWNS WIDOW MAKER 30 REPS EXTREME STRETCH 90% SHOULDER CURE 50 REPS MUSIC SHIT LEFT RADIO ON Trained on own as Lee got held up so he trained when I had finished and Jodie don,t know where the hell she is hang on where,s me credit card Great work/out both back and triceps pumped ROBBIE | |
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john machin
Posts : 165 Join date : 2009-07-27 Age : 56 Location : Cheshire, UK
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Fri Jul 31, 2009 12:05 pm | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: Here you go Fri Jul 31, 2009 12:24 pm | |
| HOW TO CURE SHOULDER PROBLEMS (Trust me this will do it 90% of the time)
-------------------------------------------------------------------------------- With a large towel or broomstick I want you to hold it with straight arms for the entire time of what i describe in the following movement--a large "rolled up like a rope" beach towel works good but honestly a longer broomstick (without the bristles) works best in my opinion. Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back--STRAIGHT ARMS ALL THE WAY--this is going to be very difficult and hard the first couple times out and then will be "old hat" with time----and its going to be painful in a stretching pump kind of way---i want 50 reps each time you do this--one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms)--the important part of the movement is the area overhead that is really tight--do all of this carefully/slowly---dont just whip it over and back---if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and the start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)--again do all of these revolutions controlled and carefully--push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back--your shoulders are going to blow up with so much blood its going to be incredibly painfull pumpwise--Do this once a day at nite as many times a week as you can---sometimes I have people do it every single day---but every time you do it try to move your grip inward (thats the key)----its going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks--also try to move your grip in as you are doing the 50 revolutions--start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimeter if you can for the next 20 revolutions and then at 30 try to move the grip in another centimeter--really try to push what you can do stretchwise once your warmed up here--trust me this sounds easy but your going to be muttering "fuck you robbie" after you get to your 25th revolution--Ive cured too many shoulder problems with this simple movement now its pretty ridiculous, and this and a menthol rub applied liberally daily and before sleep has cured alot of shoulder/bicepital tendonitis in trainees ----but remember the broomstick goes overhead and all the way back to the middle of the back ) | |
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john machin
Posts : 165 Join date : 2009-07-27 Age : 56 Location : Cheshire, UK
| Subject: Re: CHEST/SHOULDER,s/BICEP,s Fri Jul 31, 2009 12:55 pm | |
| Interesting, Robbie, thanks. I do wall angels regularly, so the shoulders are pretty flexible. I've a long broom handle in the living-room-cum-gym; just tried your exercise; it's tough, but I can get there (with a tiny elbow bend at 120 degrees, tut). I'll keep at it. That sort of stretching I can just about handle. | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: 6pm CHEST SHOULDERS BICEPS OH YEAH Mon Aug 03, 2009 12:14 pm | |
| A stooker of a work out today with Lee [he is getting married Friday I am waiting till 2010] PEC DECK FLY,S WU 80 REPS 20 REPS TRIPLE DROP 10-10-20 REPS INCLINE PRESS WU 15 HEAVY 10-TRIPLE DROP 8-8-13 REPS EXTREME STRETCH SIDE LATERIAL RAISES 30-10-TRIPLE DROP 8-8-15 REPS STANDING SHOULDER PRESS ON CALVE MAC 10 REPS TRIPLE DROP 8-8-15 REPS UPRIGHT ROWS WIDOW MAKER 30 REPS EXTREME STRETCH 1 ARM BICEP CABLE CURLS 15-10-TRIPLE DROP 8-8-15 REPS V-BAR CURLS WIDOW MAKER 30 REPS HAMMER CURLS [BOTH WAYS] 10-10 REPS EXTREME STRETCH 90% SHOULDER CURE MUSIC ROLLING STONES 45 MINS IN TOTAL ALL DONE BICEPS ARE SPENT ROBBIEx | |
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RobbieVegan
Posts : 53 Join date : 2009-07-27 Age : 69 Location : DEVON MARYLAND LASVEGAS ITALY
| Subject: 7pm CALVES HAM,S QUAD,S Wed Aug 05, 2009 1:03 pm | |
| TRAINED WITH JAMES[MANAGER AT H/B] GOOD W/OUT PUSHED EACH OTHER TO THE LIMIT AND SOME ROCK N BURN CALVES 3SETS STANDING LEG CURLS 30-15-TRIPLE DROP 8-8-15 REPS EXTREME STRETCH LEG EXTENTIONS 60-30-TRIPLE DROP 20-20-20 REPS SQUAT LUNGES 50 REPS EXTREME STRETCH 90% SHOULDER CURE MUSIC RAMSTEIN ROBBIEx | |
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