Evolution

[JennyB]

O . I am so sorry about not sending this to you sooner. Its been a tough few days. No excuses ... here are some wicked core movements you might want to throw into your routine. Personally I would suggest throwing two exercises into each of your workouts .. suggestions on where to put them are noted below.

Just to give you a bit of information-eronious before I begin listing off a few routines. A complete core workout exercises all the major muscles of the core which are:
- abdominals
- lower back muscles
- the booty
- muscles that surround and stabilize the hips
- deep inner muscles that support the spine

Its important to encompass and strengthen your body in all directions to help rehab your back. The following movement patterns should be taken into consideration:
- flexion (forward movement including leg flexion)
- extension (backward movement including leg extension)
- rotational movements
- crossing and side-to-side movements
- adduction (close those legs) lol
- abduction (spread those legs) even funnier

Some of these exercises may seem odd or simple but when they are done correct they are actually quite challenging. Obviously the purpose is to get your back (pun intended) into tip top shape again.

- Pushups with feet on swiss ball: good addition to the beginning or end of your chest day as you really need to engage your core to stabilize your feet
- Dips with hands or feet on the ball: good alternate dip for tricep day
- Boat Pose: (im on a boat!) .. sorry couldnt resist .. YouTube - boat pose .. watch out the video makes me want to go to sleep .. very calming .. this is good to add to your traditional ab routine
- Side Superman: like a regular superman but you lie on your side with your legs and arms fully extended (arms above your head) .. this is a slow movement .. add this baby anywhere
- On the ball roll out: like this dude but i have my hands clasped together Ball Rollout Exercise | Abdominal Workout Exercises .. another good ab routine addition
- Ankle Reach: not alot of guys will do this because they are afraid to look silly but if this is done properly its great and might i add tough .. lie on your stomach, legs extended and arms bent so your hands are even with the top of your head, reach arm back and up, bending your lower leg up toward your butt as your touch your hand to your ankle, maintain steady balance and a fluid motion without transferring all of your bodyweight onto one side of your body
- Heel Touch: the reason I like these is because its a gentle rotation and cross move .. lie on your back, knees bent, feet flat on the floor and hands pointing up .. moving to your side, touch your right heel with your right hand and repeat to other side .. initiate the movement from the centre of your body and not your arms and legs
- Ball Bridge with Leg Raise: (COH10) Swiss Ball Face Up Single Leg Hip Raise - Video .. this is a great one just dont be a hero and go slow
- Planks: obviously also a great core exercise .. any variation will do just keep breathing !! .. my favs are the planks with hands on the ball or on a bosu
- Low Cable Woodchoppers: a great twisting core workout as are plenty of med ball variations .. just keep them slow and controlled

I hope that helps O !!

 

[omerta2010]

Just to give you a bit of information-eronious before I begin listing off a few routines. A complete core workout exercises all the major muscles of the core which are:
- abdominals
- lower back muscles
- the booty
- muscles that surround and stabilize the hips
- deep inner muscles that support the spine

This what what I was trying to say I was lacking the other day.

 

[omerta2010]

Some of these exercises may seem odd or simple but when they are done correct they are actually quite challenging. Obviously the purpose is to get your back (pun intended) into tip top shape again.

- Pushups with feet on swiss ball: good addition to the beginning or end of your chest day as you really need to engage your core to stabilize your feet
- Dips with hands or feet on the ball: good alternate dip for tricep day
- Boat Pose: (im on a boat!) .. sorry couldnt resist .. YouTube - boat pose .. watch out the video makes me want to go to sleep .. very calming .. this is good to add to your traditional ab routine
- Side Superman: like a regular superman but you lie on your side with your legs and arms fully extended (arms above your head) .. this is a slow movement .. add this baby anywhere
- On the ball roll out: like this dude but i have my hands clasped together Ball Rollout Exercise | Abdominal Workout Exercises .. another good ab routine addition
- Ankle Reach: not alot of guys will do this because they are afraid to look silly but if this is done properly its great and might i add tough .. lie on your stomach, legs extended and arms bent so your hands are even with the top of your head, reach arm back and up, bending your lower leg up toward your butt as your touch your hand to your ankle, maintain steady balance and a fluid motion without transferring all of your bodyweight onto one side of your body
- Heel Touch: the reason I like these is because its a gentle rotation and cross move .. lie on your back, knees bent, feet flat on the floor and hands pointing up .. moving to your side, touch your right heel with your right hand and repeat to other side .. initiate the movement from the centre of your body and not your arms and legs
- Ball Bridge with Leg Raise: (COH10) Swiss Ball Face Up Single Leg Hip Raise - Video .. this is a great one just dont be a hero and go slow
- Planks: obviously also a great core exercise .. any variation will do just keep breathing !! .. my favs are the planks with hands on the ball or on a bosu
- Low Cable Woodchoppers: a great twisting core workout as are plenty of med ball variations .. just keep them slow and controlled

No offense but since I hate being the center of attention, I'll do 2 every day when I get home from the gym. Except the Low Cable Woodchopper, I've done that one before but forgot about it.

Do you have a reccomended way of grouping them or is just start top to bottom good enough?

Thanks for the help, I do appreciate it. Core has always been something that I never dedicated time to, and as it's obvious have paid that price once to many times.

 

[JennyB]

O.
If your going to do them at home when your done your workouts then I would suggest something like this. Do program A / rest / program B / rest / repeat.

Program A :
- Plank with feet on the ball
- Ball Bridge with Leg Raise
- Dips with feet on the ball
- Side Supermans
- Pushups with feet on the ball
- Swiss Ball double leg lifts (balance movement with hip flexor work)

Program B :
- Plank with hands on the ball
- On the ball roll out
- Dips with hands on the ball
- Boat Pose
- Heel Touches
- Ankle Reaches

I would do 30 sec reps with 1-2 constant giant working sets .. but thats just me

 

[omerta2010]

Gotta go buy an excerise ball and will get on this ASAP.

Thanks for the help, hope your recovered from your mishap last week.

 

[JennyB]

Thanks O.

Go get your ball !!

 

[omerta2010]

Had to work late, month end always fucks with my schedule but oh well. So no core excercises started yet, I'm actually looking forward to them so gonna start as soon as I can. I barely made it to the gym today.

Sucked it up and did legs, even though they are what caused a week of walking like a cripple.

Tuesday 8/31/2010
Legs

A - Hack Squates - 430 x 8 8, 8, 8, 8 Total of : 40
A - SLDL - 185 x 6, 5, 8, 7, 7 Total of : 35

B - Regular Squats - skipped as back was really tight after above
B - Hack Squat Standing (Calf Raises) - 540x10, 590x12, 630x12, 680x12, 730x10

C - Leg Extensions - 190 x 10, 10, 10, 9, 8, 8 Total of : 55
C - Seated Leg Curls - 175 x 10, 10, 8, 8, 7, 7 Total of : 50

Next weeks's setup:
A - Hack Squates - 450
A - SLDL - 185 more than 36 reps

B - Squats - 215 tbd (I may end up dropping these if the back keeps acting up)
B - Hack Squat Standing (Calf Raises) - 630

C - Leg Extensions - 205
C - Seated Leg Curls - 190

Figured out a safer way to do the hack squat machine calf raises. I just stacked on a few plates on the safety latch since I'm tall enough I just stand up straight and then get the full range of motion on the calf raise without worrying about the damage I would cause to myself if my foot slipped off the platform. Only thing is I'm going to have to play with rep rempo's and combinations soon as the most plates that fit on there is going to be 810

I said in the beginning I'd be rambling in here.

 

[omerta2010]

Song of the day

YouTube Video

 

[JennyB]

Had to work late, month end always fucks with my schedule but oh well. So no core excercises started yet, I'm actually looking forward to them so gonna start as soon as I can. I barely made it to the gym today.

Sucked it up and did legs, even though they are what caused a week of walking like a cripple.

A - Hack Squates - 430 x 8 8, 8, 8, 8 Total of : 40
A - SLDL - 185 x 6, 5, 8, 7, 7 Total of : 35

B - Regular Squats - skipped as back was really tight after above
B - Hack Squat Standing (Calf Raises) - 540x10, 590x12, 630x12, 680x12, 730x10

C - Leg Extensions - 190 x 10, 10, 10, 9, 8, 8 Total of : 55
C - Seated Leg Curls - 175 x 10, 10, 8, 8, 7, 7 Total of : 50

B - Squats - 215 tbd (I may end up dropping these if the back keeps acting up)
B - Hack Squat Standing (Calf Raises) - 630

Nice work pulling through and gettin'er done !!
Now get into a hot bath with epsom salts and stretch those wheels!

SQUATES: are those European squats? (yes I am a smart arse)

Nice weight on the hacks .. no wonder your back was sore .. thats alot of weight for anyone with a 100% back!

Trust me you WILL NOT drop your squats because your back will get better and not act up !! Positive thinking O

 

[davegmb]

You need to step away from the hack squat machine and give BB hack squats a try instead, they are really tough and bring up the quads like nothing else. As long as you dont fall back over the bar as i nearly did today lol

YouTube Video

 

[omerta2010]

SQUATES: are those European squats? (yes I am a smart arse)

Why yes, and I have a sip of tea between each set.

Nice weight on the hacks .. no wonder your back was sore .. thats alot of weight for anyone with a 100% back!

Trust me you WILL NOT drop your squats because your back will get better and not act up !! Positive thinking O

I'm kind of lucky, my legs have always been a strong body part.

I'm only thinking about dropping them until I get the core strong enough. I truely beleive they have an effect on the entire body for stability and balance.

Any tips on rep schemes or timing for the calf raises. I'll probably have the rack maxed out in about 2 weeks.

 

[omerta2010]

You need to step away from the hack squat machine and give BB hack squats a try instead, they are really tough and bring up the quads like nothing else. As long as you dont fall back over the bar as i nearly did today lol

After I'm done with this program I'm going to ad these into whatever I do next, and start with just the bar because I can see how form on these could send ya falling backwards.

I've always wondered how you would do these.

So did anybody catch your little mishap?

 

[davegmb]

After I'm done with this program I'm going to ad these into whatever I do next, and start with just the bar because I can see how form on these could send ya falling backwards.

I've always wondered how you would do these.

So did anybody catch your little mishap?

Maybe they did but i liked to think not lol. The falling over thing was nothing to do with this exercise being arkward it was me not paying attention once i put the weight down.
You wont fall over with the weight, it just wont happen it doesnt imbalance you like that. The thing is its going to look arkward and feel arkward with this exercise as when you get the bar past the back of your knee you have to then thrust forward to get your arse out the way. So it looks like your rounding your back, but actually as long as you just keep the bottom of your back tight and straight your fine doesnt matter about the top of your back and it really doesnt bother the back too much unlike regular deadlifts.

 

[davegmb]

Why yes, and I have a sip of tea between each set.

Cough cough excuse me cough cough European present.........anyway whats wrong with sipping tea between sets, isnt that what everybody does?!

 

[JennyB]

I'm only thinking about dropping them until I get the core strong enough. I truely beleive they have an effect on the entire body for stability and balance.

Any tips on rep schemes or timing for the calf raises. I'll probably have the rack maxed out in about 2 weeks.

I would step away from the leg machines and drastically drop your weights and start rehabing your back before it becomes an issue in the long run.

Both JUGS and BUILT have suggested that I try doing calves on my upper body days inbetween sets. I will let you know how that goes. I amd doing 3 sets of 15-20 reps to make sure they are maxed out.

Maybe they did but i liked to think not lol. The falling over thing was nothing to do with this exercise being arkward it was me not paying attention once i put the weight down.
You wont fall over with the weight, it just wont happen it doesnt imbalance you like that. The thing is its going to look arkward and feel arkward with this exercise as when you get the bar past the back of your knee you have to then thrust forward to get your arse out the way. So it looks like your rounding your back, but actually as long as you just keep the bottom of your back tight and straight your fine doesnt matter about the top of your back and it really doesnt bother the back too much unlike regular deadlifts.

What if your booty is so big there aint no way that bar is getting around it? Honestly I personally wouldnt recommend this exercise to someone that has a bad back until they strengthen it and begin with regular squats and some core building exercises. But thats just MHO.

Cough cough excuse me cough cough European present.........anyway whats wrong with sipping tea between sets, isnt that what everybody does?!

Do you also raise your pinky finger when you drink it? Do you put it in a shaker cup or carry around one of those fruity tea cups and a saucer?

 

[omerta2010]

I would step away from the leg machines and drastically drop your weights and start rehabing your back before it becomes an issue in the long run.

Both JUGS and BUILT have suggested that I try doing calves on my upper body days inbetween sets. I will let you know how that goes. I amd doing 3 sets of 15-20 reps to make sure they are maxed out.

**sigh** my calves don't respond to high reps. They didn't grow until I lowered the reps and added some serious weight.

hmm maybe high reps, and high weight, now that's one I haven't tried.

I'm adding your core routine and yes I should start staying at the current weights since I only have 5 more weeks of this program. Then I'm going to cut the reps/sets/weight and let my body heal and figured that would be a good time to learn some new exercises. So far I'm up to this Barbell Hack, and the Corner Press. I'm also going to add in 30 minutes of cardio to since I've dropped that out during this program.

What if your booty is so big there aint no way that bar is getting around it?

Hey I am not a fatass, big gut but no ass to speak of.

Do you also raise your pinky finger when you drink it? Do you put it in a shaker cup or carry around one of those fruity tea cups and a saucer?

He needs the saucer for the cumpettes.

 

[JerseyDevil]

You need to step away from the hack squat machine and give BB hack squats a try instead, they are really tough and bring up the quads like nothing else. As long as you dont fall back over the bar as i nearly did today lol

YouTube Video

Now that looks tough.... and well worth it!

 

[JennyB]

hmm maybe high reps, and high weight, now that's one I haven't tried.

I'm adding your core routine and yes I should start staying at the current weights since I only have 5 more weeks of this program. Then I'm going to cut the reps/sets/weight and let my body heal and figured that would be a good time to learn some new exercises. So far I'm up to this Barbell Hack, and the Corner Press. I'm also going to add in 30 minutes of cardio to since I've dropped that out during this program.

Hey I am not a fatass, big gut but no ass to speak of.

He needs the saucer for the cumpettes.

Giver a go with the high weight and reps .. thats what I am doing.

5 more weeks? How long do you work a program?

I was actually talking about my butt being too big to get the bar over silly.

 

[davegmb]

A gentleman always uses a cup and saucer, and i prefer scones to crumpets thank you very much lol, i draw the line at the raised pinky though

Jenny i promise you, although it looks like your hitting your back with this exercise, it really doesnt, id say regular squats are more likely to hurt the back if you make a mistake with them instead. The way you lift the weight up behind you you have to keep looking up and straighten your back to stay up right so you do it automatically.

 

[omerta2010]

5 more weeks? How long do you work a program?

Typically it's supposed to be a 6-8 week, but with my extended layoff and figuring out the starting weights I planned on 12 this time but if I start to plateau before that time then I'll cut it down.

 

[omerta2010]

Jenny i promise you, although it looks like your hitting your back with this exercise, it really doesnt, id say regular squats are more likely to hurt the back if you make a mistake with them instead. The way you lift the weight up behind you you have to keep looking up and straighten your back to stay up right so you do it automatically.

I think she may be more concerned with the fact I have a tendancy to go big instead of taking my time and working my way up in weight. But with this one I'll start with the bar and maybe a couple quarters and let you know how the back feels.

Oh yeah, I like scones with a starbucks every once in a while to

 

[JennyB]

A gentleman always uses a cup and saucer, and i prefer scones to crumpets thank you very much lol, i draw the line at the raised pinky though

Jenny i promise you, although it looks like your hitting your back with this exercise, it really doesnt, id say regular squats are more likely to hurt the back if you make a mistake with them instead. The way you lift the weight up behind you you have to keep looking up and straighten your back to stay up right so you do it automatically.

Well I certainly am not a gentleman then because I prefer my tea in a big mother arse mug As for the pinky .. its kind of a family tradition .. so perhaps I am more English than you

Typically it's supposed to be a 6-8 week, but with my extended layoff and figuring out the starting weights I planned on 12 this time but if I start to plateau before that time then I'll cut it down.

Wow I would be bored and going nuts doing a program for that long. I can hardly work a program for 5 weeks without wanting to swtich it up.

I think she may be more concerned with the fact I have a tendancy to go big instead of taking my time and working my way up in weight. But with this one I'll start with the bar and maybe a couple quarters and let you know how the back feels.

Oh yeah, I like scones with a starbucks every once in a while to

I was concerned about your back. Even in the video it does look like he is engaging his back and core alot and until yours is strengthened I think the bar would be sufficient .. but you can dissagree .. I will still love yah

As for scones and crumpets. I dont even know what crumpets are BUT tea biscuits are the only thing my mother can make or bake so I learned to like them as a child.

 

[omerta2010]

Well I certainly am not a gentleman

This is good to know.

Wow I would be bored and going nuts doing a program for that long. I can hardly work a program for 5 weeks without wanting to swtich it up.

I actually like this one because it's structures with goals for every week, I struggle with the "maintenance" type programs. I'm very goal oriented and like to keep new challenges.

I was concerned about your back. Even in the video it does look like he is engaging his back and core alot and until yours is strengthened I think the bar would be sufficient .. but you can dissagree .. I will still love yah .

Oh I'm planning on starting with the bar and maybe a couple quarters so I don't have to fall over picking up the bar.

I've also been thinking about what your saying about maybe cutting this one short and getting my strengthened up core and take this time to learn some new exercises and get clean up form on some of the classics. And I think that maybe be the best way to go.

I don't know if I"m going to make it to the gym the next few days since end of month here at work is crazy and I end up working late almost every night. But we'll see.

So I'm going to do the 8th week next week of this program and then move to Core/Relearn/Recover phase, and add a little cardio for a month or so and then maybe do this again with new exercises.

What do you think of this new plan?

 

[JennyB]

I've also been thinking about what your saying about maybe cutting this one short and getting my strength up, core and take this time to learn some new exercises and clean up form on some of the classics. And I think that maybe be the best way to go.


So I'm going to do the 8th week next week of this program and then move to Core/Relearn/Recover phase, and add a little cardio for a month or so and then maybe do this again with new exercises.

What do you think of this new plan?

I like the new plan minus cardio. Cardio is #$W$^%& IMHO and there I have little to no use for it in my life .. unless its traditional cardio of course. lol

 

[omerta2010]

I like the new plan minus cardio. Cardio is #$W$^%& IMHO and there I have little to no use for it in my life .. unless its traditional cardio of course. lol

I hate gym cardio to but it's how I lost 30 before I started this program. And as much as I hate to say it, I've found a use for it when cutting, my body has reacted much differently with it than it used to without it.

Biggest focus is going to be on getting a strong core so I can stop working around stuff. And then go big or go home again.

Thanks again for the core routine.

 

[JennyB]

Your welcome. My suggestion would be circuits with plyos and high rep resistance mixed with short sprints .. you will see a much better drop in bodyfat and overall conditioning .. but you have to giver like you have never given'er before !! YES thats a dare

 

[JerseyDevil]

I have to admit.... I played around with HITT 2 years ago, and it was tough..... very tough. But it got me in super cardiovasular shape in the shortest period of time of any thing I ever tried before.

 

[JennyB]

I have to admit.... I played around with HITT 2 years ago, and it was tough..... very tough. But it got me in super cardiovasular shape in the shortest period of time of any thing I ever tried before.

Let me know if you want me to send you some HIIT programs.

 

[omerta2010]

Starting the core stuff tomorrow. Checked youtube to find some of those other ones as well to make sure what I was thinking wasn't the completely wrong thing.

 

[omerta2010]

Your welcome. My suggestion would be circuits with plyos and high rep resistance mixed with short sprints .. you will see a much better drop in bodyfat and overall conditioning .. but you have to giver like you have never given'er before !! YES thats a dare

Some things I have absolutely no use for and hate enough to never do them no matter what.

Sprints and/or running

But I also don't do the treadmill, it's either eliptical or stair climber.