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A Baker's dozen

P- Yeah, I think she would like using med balls. I have a few- but they are not the kind you can throw into the walls/ ground.

DD- Your mom sounds a bit like my mom- she knows what she likes to do and won't do what she doesn't want to do. :laugh: My mom, like a lot of people, is inconsistent with her weight training. So unless I make it super fun for her she will stop doing it. On the flip side she is very consistent with her running and biking ( because she enjoys those activities more). She was doing great all through the winter- training full body 3 x week but now that we have warmer weather she just wants to ride and run. On the plus side. She is a lot stronger on hills (compared to last year) both running and riding and in general is a lot stronger than when she first started lifting. I'm just trying to help her balance her activities out and try to get her to see the big picture.
 
Double D said:
Does your mom take your advice well?

Mine likes to listen, but thats where it stops. She is very active and walks 10miles a day for exercise, but she just doesnt like to commit herself to weights.
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try and talk her into doing at least 2x's a week of some lifting.

Axial loading is extremely important, especially for woman (and at that age) as osteoperosis starts to be a problem and the nervous system begins to re-arrange itself, leading to decreases in power output.
 
I explained osteoporosis to her on a few occasions. I even let her read the chapter in my NASM book on it. She wants to do it, but whenever I get there to try and help her out with it she only does it like once and then stops. I think she would show a bit better dedication in the fall time. But it will only last for so long, because winter will roll around and she wont run the heater in the garage unless I turn it on. Its like she is the child sometimes. Drives me nuts!!!
 
P, the big problem my mom has is that she is hunched (from birth). So loading he spine is not an option. Anything overhead or lying on her back is hard for her to do. She has an appoinment with an acupuncurist (the best in Canada, he is also an MD) so I hope he can do something for her. Even DB squats are hard for her so I am limited to her exercise selection.
 
yea, i wouldn't load her spine.

she has scoliosis (structural)?
 
P-funk said:
Axial loading is extremely important, especially for woman (and at that age) as osteoperosis starts to be a problem and the nervous system begins to re-arrange itself , leading to decreases in power output.
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P, could you explain a little further on the highlighted part? What happens?
 
after the age of about 25 we start to lose muscle mass and our ability to recruit motor units. LIfting weights can't reverse this process, but it can SIGNIFICANTLY lower it (especially if you started lifting at a young age and are consistent through your adult life).

As we get older and older, our ability to display power is less and less, due to less of an ability to recruit motor units. this is one of the reasons why old(er) people will shuffle their feet. They have a fear of falling because they don't feel confident in their strength or power to take the next step. So, in order to give themselves a more manageable base of support, they shuffle their feet on the ground.

Something else interesting is that if you have ever trained an old person (who hasn't lifted or started lifted or hasn't been lifting correctly or consistently through their adult life), it is amazing when they exercise. You might have them bench press a weight and they do it for 10 reps. If you put on just 10 more pounds (5 on each side) they may only be able to get 2-3!!! Obviously, they have a limited ability to activate type II muscle fibers, so their strength drops off extremely quick between small increases in load.
 
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P-funk said:
she has been overly kyphotic since birth?

Have you checked out Rolfing for her?
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When I asked her about her back she told me it has been that way for as long as she can remember. She is at the point where she thinks it will always be that way. My mom is a nurse and is great at taking care of other people but she often gives more to others than she does to herself.

I never even thought about Rolfing. I had a dancer friend who had had that done- a very built, strong guy- and he said some sessions were quite painful.
I will look into it. There is a place not too far from where I live that does Rolfing- I will ask them if they think my mom would be a suitable candidate for that kind of therapy. Thanks funk.
 
Thanks for the info, P-funk. :thumb: I knew about the losing muscle mass as we age, but didn't realize the nervous system took a hit too.
 
Today

Tai chi/ 45 min

I am so happy. My knee feels a lot better today!! My hip has a huge bruise and my elbow is still sore but nothing major- which means I will be able to train tomorrow. Yes! :dancer:
 
I just got this straight off of rolf.org.

Research has demonstrated that Rolfing creates a more efficient use of the muscles, allows the body to conserve energy, and creates more economical and refined patterns of movement. Research also shows that Rolfing significantly reduces chronic stress and changes in the body structure. For example, a study showed that Rolfing significantly reduced the spinal curvature of subjects with lordosis (sway back); it also showed that Rolfing enhances neurological functioning.
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Is any of that true. I need that so bad, my posture is fucked for life, I always believed.
 
^ I know it's good but it's also $100 an hour and you need to go for at least ten sessions. But like all manipulations you have to keep up with daily stretching like yoga. It is a fast way to get your body back in alighnment. If you can afford it KelJu I would do it, just make sure it's not the only thing you do. Flexibility is earned, if you put the time in you can you can get results on your own- but it's hard work.
Funk might know more about it, I just know one person who got it done. My mom is an extreme case, the curve in her back is quite pronounced, I don't want her to have false expectations/ and spend $1000 on something that may or may not work.
 
Today

Too early :laugh:
Tai chi/ 1 hour (inside)

Later

Push

Dynamic warm up

1) Russian twists 35 x 20/ bird dogs x 3

2) BB bench press RI 90 sec
warm up
175- 2 x 12 (was tough)

3) DB incline press RI 90 sec
75's- 2 x 12

4) Unilateral DB OH press RI 90 sec
65- 2 x 12 (x2)

5) DB side raises (one arm at a time) RI 90 sec
22.5- 1 x 12, 20- 1 x 12 (had to drop the weight down- my shoulders were dying)

6) EZ bar skull crushers RI 90 sec
70- 2 x 12 (I suck at these)


Stretch

I haven't done any isolation shoulder work in a long time; it was cool to do side raises- doing them one arm at a time definitley made them a lot harder. I did EZ bar skull crushers- but don't know why as I hate them. I plan to do cg bench press or some other type of movement instead next push day. I'm thinking about doing calf work on this day too- to hit them twice a week.
 
Nice Push-a-Thon, BB!

Your shoulders must really hate you, haha.

Hows the knee?
 
You dont know how impressed I am with someone like you whos workouts are so well put together and your weights seem like they are going up all the time.
 
Gazman- My knee feels a ok thanks for asking- and yeah I'm sore today.

katt- I've seen your shoulder workouts and I'm very impressed. :bow:

Double trouble- Thanks :wacko:

Mr. goob-
bum.gif
 
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