Saturday, February 27, 2010
Worked out fasted and with 4 days recover from last workout on tuesday.
-10 degree chest fly: Pre-exhaust for bench. Was concerned about my shoulder and Greg assured me it would be fine or we would stop. He was right.
-Leverage Bench Press: Less weight, but more time under load than Tuesday.
-Leverage Leg Press: Killer machine that is chromed out and a bit like hammer strength. Having leg press in middle made for a strong metabolic effect.
-Compound Row: Neat machine with no chest pad. Lower back doing a isometric hold of sorts while rowing.
-Overhead Press: Happy for no shoulder pain. Stopped shorter than usual like before, which made it really hard.
Overall around 10 minutes. Brutal as before. Afterward took them and a new trainer for brunch at Jak's, a good local steak and burger joint. Beer, beef, eggs and even a bit of their speciality potato pancakes. Oh, and some drinks....some of us more than others.
Guest post coming from Karen about her experience along with pictures.
Wednesday, February 24, 2010
Talking to Greg was a bit like speaking to several people rolled into one. He is part philosopher, part physiologist, part strength and conditioning coach, and an all around good guy. Ann-Marie was great to talk to as well. I had the honor of spending a couple of hours, after my 12 minutes or so of discomfort, to hang out with them and drink a couple of beers. I learned a bunch of stuff from them and think I was still only running at around 65% comprehension. Here are a few good nuggets to pass on:
- Greg had me stop my reps shorter of full extension than I usually do. Even with good machines the end can be easier and this change definitely made the exercise more difficult overall. The leg press was particularly difficult and I almost fell down while getting off the machine my legs were so fatigued.
- Ann-Marie explained how negatives perform more micro trauma but having the separate fiber bundles stick and damage each other while the movement continues. At least that was how I remembered it.
- The sets I performed were a bit beyond positive failure. Greg extended my sets by having me continue to push for a few seconds or by doing a partial rep. I could feel the difference with the metabolic response. It will be interesting to see how this affects progress and recovery. I will try this back home as well and carefully watch for overtraining. At the very least it was a great way to mix it up.
- We discussed the issues related with having too few compound movements and spliting routines. The advice I got from them confirmed what I had suspected from my training in that the metabolic response from more single joint movements is less and leaves me feeling lacking something. I will continue to avoid splitting my routines except for some times I need to workout on reduced recovery.
- Greg has been writing against aerobics and for proper strength training for over 15 years. Check out this article on high intenstity strength training and aerobics from the mid 90s that Greg wrote.
Anyone out there in the Seattle area should take advantage of such great knowledge and train with the Andersons if you can. It might be tough since they are pretty booked and have many clients for over 15 years, which they honor with a plaque on the wall of their gym. As I told them when I left, my visit with them made my trip worth while and I was only in town for less than 24 hours at that point.
Workout of the Week:
- Nautilus Leg Press: Brutal. That is all I can say.
- Nautilus Pull Over: First time I have ever done that exercise.
- Nautilus Torso Arm: Kind of a variant of a pull down.
- Bench Press: Interesting, hammer strength like plate load setup. The load variation is related to where the plates are moving in the arcs around the pivot point. Pretty clever.
- Lateral Raise
I have no idea how long the entire training took, but I am pretty sure it was less than 12 minutes. It might even have been less than 10 minutes. I went from machine to machine with less than 30 seconds between exercises. All times under load were almost 2 mintues or a bit over except the lateral raise. I was fried when done, shaking while enjoying my budweiser and my breathing took around 25 minutes before I felt normal.
Was going to train again on Sunday but my wife has her heart set on a visit to Vancouver. Next time.
Saturday, February 20, 2010
- Epigenetics: This post from Mark's Daily Apple is a must see. Take the 15 or so minutes to watch both movie segments contained in the posts. You, your children, and your potential grandchildren will thank you. Watch and you will see what I mean. We have heard about "gene expression" before and it is a complicated term. These movies bring it down to the concrete for laymen like me.
- Barefoot Running: Matt Metzgar had a great post with a movie on barefoot running. In a few short minutes the subject went from possibly damaging heel striking to proper forefoot running. I, personally, don't think you need a special coach to learn how to run properly. Start slow and run with totally bare feet on pavement and you will quickly learn to not strike the heel. The change can be quick and profound.
- Free the Animal: This post was a particularly good one from Richard. One takeaway I have is that it is amazing to me how quickly things get factionalized(is that a word?). Two groups who are 95% on the same track bad mouthing each other is so common and I just don't get it. Ford versus Chevy. Mac versus PC. Zero Carb versus Low carb versus very low carb. To an outsider they all seem very similar but they rip each other to shreds over the remaining 5%. Unreal. I see the same thing with Objectivists(2 camps at least 99% the same to me) and Objectivists versus Libertarians(95% or so). Can't we all just get along?
- Fight Science: I fell into a trap on this one. The link in the post goes to a Hulu movie showing scientific tests of self defense methods. It all made sense to me while watching, but there is a problem. The intended target doesn't sit still for the punishment. They will move and evade and lessen the attack, but that isn't taken into account for the test. I should know better as this is exactly what a lot of bad science has done. We test steady state on a treadmill since it is easy to set up in a lab, but it leads to misleading results. Similar stuff happens with lab rats in diet intervention tests.
Monday, February 15, 2010
- Chest Press: Same weight, up 13 seconds.
- Seated Row: Same weight, up 14 seconds.
- Leg Press: Same weight, up 10 seconds.
- Overhead Press: Up 5#, down 25 seconds(under 90 seconds again). Full range of movement again. The shoulder has improved quite a bit recently.
- Pull Down: Up half a plate, same time.
Tuesday, February 9, 2010
Hat tip: Richard
Sunday, February 7, 2010
Saturday, February 6, 2010
- Chest Press: Up 5#, down 9 seconds
- Seated Row: Up 5#, down 15 seconds
- Leg Press: Up 5#, down 11 seconds
- Overhead Press: Up 5#, up 16 seconds
- Pull Down: Up '0.5', down 8 seconds
- Chest Press: Down 4 seconds.
- Seated Row: Down 11 seconds.
- Leg Press: Up 6 seconds.
- Overhead Press: Up 4 seconds.
- Pulldown: Up 8 seconds.
- Bicep Curls: Up 2 seconds
- Leg Curl: Up 19 seconds.
- Tricep Extension: Down 8 seconds.
- Leg Extension: Up 8 seconds.
- Deltoid Raise: Up 10#, down 20 seconds. Still almost 2 minutes.
- Calf Raise: Up 18 seconds.
Thursday, February 4, 2010
Being the beginning of the month it was checking in time for Andy's "Biggest Gainer" challenge. I had been a bit fatter than I would like so I dropped the raw milk and protein shakes and it has paid off. I dropped a couple of pounds of fat and might have gained a little muscle to boot. With 5mm on chest, 12mm on abs and 15mm on thigh I am now around 10.5 percent body fat, a 1.5 percent drop in around 2 weeks. The mass gain, if any, was due to less than an hour of lifting over that same time period, nearly all Body by Science style. By mirror I can tell the lower fat as more cuts and veins showing.
While I was at the gym for caliper check I did a 20 minute circuit. 5 rounds of the following with no grinding reps and nowhere near failure:
Left feeling awesome after an ice cold shower. Made "meatzza" for dinner. Came out really good.