GG's P-Side Experiment - Mission: Obstacle Course

[GoalGetter]

lol, I only use 10lb DBs for PNF's....hahha, you are one tough cookie goalgetter!!

I freaked out. Couldn't even lift 12 or 10lb further than my shoulder level, if even that high! For some reason i thought i'd be able to pull a little more weight across my body that way....

In response to her program (for anyone interested):

this is it. next week we are going to blow her the fuck up! She is going to be a fast, strong, insane little machine (with a new haircut to boot). Look out! Next week she begins a program that is what P-side is all about.....COMPLETE INSANITY!!!

WOO HOOOOOO!

 

[motopsyko32]

Dude... you have my permission to un-retire it when it is too hot to ride, but i'm trying to sell that thing. Please don't put too many miles on it and take care of it!

yeah mom and dad offered it up but I decided against it. i like riding anyways

Just hate the RAIN!

 

[motopsyko32]

BTW im stupid. what is PNF?

 

[Katia7]

Katia - I am SOOOO lazy lately about posting pics and about being on the computer! I will try to get some pics up by this weekend when i have more free time. Also, PM me your number again please!

Just PMed you

 

[tucker01]

In response to her program (for anyone interested):

this is it. next week we are going to blow her the fuck up! She is going to be a fast, strong, insane little machine (with a new haircut to boot). Look out! Next week she begins a program that is what P-side is all about.....COMPLETE INSANITY!!!

P,

So is the program tailored towards GG's Obstacle Course, or just overall Athletic Performance? ( I don't even know if that question makes any sense, Hahaha)

Bump again What are PNF's?

 

[The Monkey Man]

again What are PNF's?

This is fun...
If I had to guess, I would say PNF single leg stretches using dumbells!?

But then, that doesn't explain the comment about failing to get the 12's & 7.5's



That gym must B nice... Mine doesn't have 7.5's or 12's

 

[motopsyko32]

yeah my gym is in increments of 5 only :lol

 

[motopsyko32]

found it

http://www.angelfire.com/pa2/thermod/pnf.html

 

[The Monkey Man]

found it

But how is it applied? That "PNF" is stretch based...

Is that what GG is doing?

 

[motopsyko32]

me no know....

 

[P-funk]

BTW im stupid. what is PNF?

Prorprioceptive Neuromuscular Fascilitation.

Basically challelenging the Neurimuscular system to sense itself in space. An environment which challenges the bodies internal balance and stabalization mechanism.

 

[P-funk]

found it

http://www.angelfire.com/pa2/thermod/pnf.html

that is PNF stretching. A bit different from an exercise but pretty cool to do also.

 

[P-funk]

P,

So is the program tailored towards GG's Obstacle Course, or just overall Athletic Performance? ( I don't even know if that question makes any sense, Hahaha)

Bump again What are PNF's?

It is tailored towards overal athletic performance. However, some of the things I wil have her doing (mostly on event training day) are specific to things taht she wil be asked to do in an obstacle course.

 

[P-funk]

But how is it applied? That "PNF" is stretch based...

Is that what GG is doing?

the exercise is just one that challeneges her balance and stabalization.

PNF stretching is a technique and different from the exercise at hand.

 

[motopsyko32]

damnit google failed me!

 

[The Monkey Man]

the exercise is just one that challeneges her balance and stabalization. PNF stretching is a technique and different from the exercise at hand

Brain Fart!

The toe raise and shrug are both @ the top of the contraction

 

[P-funk]

damnit google failed me!

google hasn't failed you. You just didn't know what you were looking for.

Here is an article by my main man Mel Siff on PNF training/stretching.

Mel Siff on PNF


Here are some of the main parts:

Essentially, two types of PNF may be recognised: classical PNF and modified PNF. The former refers to the hands-on clinical approach described in the Knott and Voss text, while the latter refers to an approach which adapts certain PNF techniques and principles for application by hand or apparatus in physical conditioning (as covered in my workshops for the NSCA).

The Principles of PNF

The basic principles of PNF may be summarised as follows:

1. Use of spiral and diagonal movement patterns

2. Motion crossing the sagittal midline of the body

3. Recruitment of all movement components (e.g. flexion-extension)

4. Exercising of related muscle groups

5. Judicious eliciting of reflexes

6. Movement free of pain, but not free of effort

7. Comfortable full-range movement

8. Application of maximal resistance throughout the range of non-ballistic movement

9. Use of maximal resistance to promote overflow (irradiation) of muscle activity

10. Use of multiple joint and muscle action

11. Commencement of motion in the strongest range

12. Use of static and dynamic conditions

13. Appropriate positioning of joints to optimise conditioning

14. Exercising of agonists and antagonists

15. Repeated contractions to facilitate motor learning, conditioning and adaptation

16. Selection of appropriate sensory cues to facilitate action

17. Emphasis on visuo-motor and audio-motor coordination

18. Use of distal to proximal sequences in neuromuscularly mature subjects

19. Use of stronger muscles to augment the weaker

20. Progression from primitive to complex actions

21. Planning of each phase to lay foundations for the next phase

22. All activities are integrated and goal directed

23. Use of adjunct techniques (e.g. massage, vibration).

 

[Jodi]

P - Do you have any pics of the PNF exercise you are doing?

 

[P-funk]

P - Do you have any pics of the PNF exercise you are doing?

I am trying to find some but I don't have any.

calbe PNF's are like doing a reverse cable chop (you are starting from a semi-squat and extending up and over the shoulder).

One arm DB single leg PNF is almost like scaption except instead of having your hand down at your side you are coming across the body (crossing the scapular plane as in one of siff's guidlines). You are standing on the same foot of the arm you are moving. So balance on left leg, DB in left hand. Hold the DB across your Body as if you were going to reach in yout right pocket. From there you are bringing the DB in a diagonal fashion across the body (thumb up the whole time) and ending with it above your head over your left shoulder (not straight vertical with the floor but at an angle with your thumb pointing behind you..think neutral grip). return to start and go again.

 

[Jodi]

GOTCHA! I know what you mean now

 

[P-funk]

come to NYC and train. I can teach you a whole bunch of cool exercises.

Ivonne was in a different gym training at the begining of this week and she said the trainers there were coming up to her asking her about her program and what she was doing.....lol

 

[Jodi]

How bout you and Ivonne come visit me when my house is done and we train.

 

[P-funk]

okay.

 

[GoalGetter]

How bout you and Ivonne come visit me when my house is done and we train.

I'm down with that! P and I have been talking about going to Arizona to check it out anyway! So visiting you and training together would rock and getting to see Arizona is just a bonus!

 

[GoalGetter]

Geez! You all have been busy in my little ol' journal without me today! I'd like to welcome Motopsyko32 to the ballgame. That's my little brother. And by "little" i really mean "younger" hahahaha, as he is nearly 6 feet tall and towers over me!

 

[GoalGetter]

Ugh. ok honestly? I've not been eating as cleanly as I'd like to be eating the last month or so. I mean i haven't gone on an all-out rampage but it is hard to resist some of the stuff around here, especially when it is easily accessible. thre are health food stores everywhere i go, and therefore, there is granola everywhere, and i am addicted to the damn thing! I even ventured into making my own recently, then proceeded to eat practically a whole bag (about six 1/2 cup servings worth) by myself in two days. Then there's Eli's... And Beanocchio's... and Gracie's... not that i eat anything bad at Gracie's...except that tiramisu this weekend.

Anyway... my point. I have been feeling rather SLOPPY lately. Like, I know i've gained like 6 or 7 pounds, but i'm not sure how much of that is water. Regardless, i'm not as "tight" as i was when i got here, granted i'm not dieting for a figure contest anymore, but I"d gotten pretty comfortable in my "new" figure-comp body and going back to somewhat "normal" makes me feel like shit. I still fit into my size 0 and size 1 clothes. But I just don't look as firm and it's gross to me.

i'm not whining. I know i have the power to stay "tight" as long as I want, but I want to enjoy myself a little here too, and i have to accept that I will look normal as opposed to figure-comp if i live a normal life, or semi-normal...

Anyway, i just wanted to vent about my frustration. i've been a little down lately. Like I'm not "fit" anymore. In my eyes, what I see in the mirror is a big blubbery belly and jello jigglers thighs. WTF. Talk about mental problems...

 

[Katia7]

I know exactly how you feel. When I 1st moved here... OMG I think I was on some type of "dessert diet" lol. The food here is sooooo good.. ANYTHING you could possibly want. I think the only reason I didn't baloon is because I had to walk EVERYWHERE here (I did gain a couple of pounds though I'm sure).
On the other side.. I don't think it's healthy to be in a competition shape year round anyway, so now you're just at a healthy point ...quit stressing

 

[motopsyko32]

Geez! You all have been busy in my little ol' journal without me today! I'd like to welcome Motopsyko32 to the ballgame. That's my little brother. And by "little" i really mean "younger" hahahaha, as he is nearly 6 feet tall and towers over me!

Thank you!

 

[shiznit2169]

good thing i have an extremely fast metabolism. I could never live without having a cheat day once every week or two. I never have to worry about getting fat or ruining my diet because i used to eat shitloads of junk before training and never got fat.

 

[GoalGetter]

good thing i have an extremely fast metabolism. I could never live without having a cheat day once every week or two. I never have to worry about getting fat or ruining my diet because i used to eat shitloads of junk before training and never got fat.

Thanks shizzle... i'm happy for you and your blessed metabolism.