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Post by Bruce Tackett on Apr 5, 2020 22:26:17 GMT
Did some experimenting and came up with this workout which I found to be very thorough and effective.
I have the ends of the ropes set at their longest, and on each end I’ve attached both a regular exercise handle and a padded loop for blade-hand exercises. When I’m using one, the other just dangles.
I have the Exergenie mounted at door height and I am using one resistance level for all exercises. I have set a resistance that will allow me to do 20-30 reps for each exercise, with the exception of the first exercise. With each exercise, I just keep going until my muscles burn.
1. Pec Crunch/Shoulder Pull Combination. This is the one exercise with which I can’t do 20 reps. Resistance is too high so I do 10 reps. Stand sideways to the Exergenie. Hold a handle palm down with outstretched arm on your side facing the Exergenie. Hold the other handle down at your outboard hip, knuckles facing outward. 1) Bring your outstretched arm down in an arc to your belly for a lower pec crunch. 2) Bring your other arm down, knuckles down, in an arc, sweeping it past your belly for a shoulder pull. Turn around and repeat switching hands.
2. Chest Press
3. Back Row
4. Triceps Kickbacks using loops (skiing). This hits your back and abs as well as your triceps.
5. Overhead Triceps Extensions using loops, facing away from the Exergenie.
6. Biceps Curl
I finished off with a stomach vacuum. With this routine I've hit my shoulders, pecs, abs, back, and arms.
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Post by chanduthemagician on Apr 6, 2020 0:27:37 GMT
Bruce did you give up on your " Routine in the Sky or is this departure due to the elbow injury.
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Post by Bruce Tackett on Apr 6, 2020 0:32:39 GMT
My elbow's all better. The routine in the sky got blown away. I'm at a point in my life that I just can't stick with anything. I workout daily, but I never know what I'm going to come up with when I step into my workout room. Passages. For my next workout I might get the urge to do a bully thing. I don't know. I'll see how I feel tomorrow. Passages.
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Post by chanduthemagician on Apr 6, 2020 5:54:40 GMT
My elbow's all better. The routine in the sky got blown away. I'm at a point in my life that I just can't stick with anything. I workout daily, but I never know what I'm going to come up with when I step into my workout room. Passages. For my next workout I might get the urge to do a bully thing. I don't know. I'll see how I feel tomorrow. Passages. I hear you. I had plans to pursue a goal in clean/jerk and one arm pullups, but the gym closing did that in, but honestly there is a good chance I would have taken a couple detours along the way even if there was no closing. I've worked out a lot of years like you have and I feel I've earned the right to do what I want when I want workout wise. Perhaps that isn't the most productive way, but it's the way I like it.
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Post by Deuce Gunner on Apr 6, 2020 8:13:13 GMT
The routine in the sky got blown away. I'm at a point in my life that I just can't stick with anything. I workout daily, but I never know what I'm going to come up with when I step into my workout room. Passages. For my next workout I might get the urge to do a bully thing. I don't know. I'll see how I feel tomorrow. Passages. Hah! I knew I wasn't alone.
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Post by mr potatohead on Apr 6, 2020 10:30:09 GMT
...... I might get the urge to do a bully thing. I don't know. I'll see how I feel tomorrow. ...... When I "work out", I'm doing things like trimming/cutting trees and unwanted growth, digging post holes or fixing plumbing. They need to be done to keep tree branches off the roof, repair a fence or flush the toilet. When I exercise, it's re-creation. It's something I enjoy. So, I do what I want, I do what feels good for as long as it feels good. I wasn't required by anyone to earn that choice except the voices of others living in my head. Recreational exercise was always there, waiting for me to leave my workout job and come out to play, sing and dance.
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Post by Bruce Tackett on Apr 6, 2020 11:38:53 GMT
...the voices of others living in my head. I knew it! I knew it!
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Post by mr potatohead on Apr 6, 2020 11:45:53 GMT
...the voices of others living in my head. I knew it! I knew it! Who told you?
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Post by Bruce Tackett on Apr 6, 2020 13:49:18 GMT
One of the voices in my head.
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Post by mr potatohead on Apr 6, 2020 16:21:27 GMT
What I meant, of course, is that much, most or maybe all of what we "know" (or think we know) are memories of what we've absorbed through our senses from our parents, peers, teachers, etc, and those memories "speak" to us and comment on our lives as we live them. If we give them too much attention, or give the wrong ones attention, it can lead to poor decisions, negative behaviors and bad outcomes. When I think back on all the crap I learned in high school, it's a wonder I can think at all.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Apr 6, 2020 17:12:01 GMT
Physical work doesn't feel like a work out to me but I can see how it would feel like that to others. I enjoy doing physical work and it feels like second nature to me. But I will never do work like stuff as exercise like that shovel stuff, sledghammer work, etc... because that would not be enjoyable as my regular exercise time. Honestly with all this stuff going on it got me thinking. I don't know if I could go without physical work, retire. I exercise because I enjoy it, it feels good and makes my work feel much easier. When doing physical things we tend to favor one side of the body. So if I was to just do physical work with no exercise my body would be jacked up.
I do tend to follow exercise regimes for a while because I enjoy them. But like the rest of You, I change things up depending on the situation.
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Post by Deuce Gunner on Apr 6, 2020 18:29:22 GMT
From Art of Manliness this weekend. He's talking about life in general but it applies to this too:
In times of uncertainty, when a seemingly big decision looms, we often agonize over how to move forward. We have an idea of where we want to be five, ten, twenty years down the road, and we want to make sure our choice will lead to one thing, which will lead to another, which will ultimately lead to our desired future.
Which would be fine if life were a long, straight corridor in which you could view the end from the beginning, as well as each checkpoint you’d need to hit along the way.
But instead, life is full of twists and turns, and around each corner lie not only setbacks you couldn’t have anticipated, but possibilities you cannot even conceptualize from your current position. As you move forward, you will encounter opportunities you can no more imagine now than a color you’ve never before seen.
For example, a college student stresses over whether to major in biology or history, worried that neither seems quite right . . . with no inkling that in a few years’ time an app he’ll create for fun will divert his ambitions into an entirely unforeseen career in tech.
Fruitless it is then to become paralyzed in trying to plot a course on life’s map . . . when its seemingly static contours will soon be in flux.
Planning can be useful, but we don’t need to see multiple steps in advance in order to make a move. In fact, taking action, even on an option that seems less than ideal, is the only way for additional, better possibilities to emerge.
You don’t need to make a choice that will work for you indefinitely. You just need to make a choice that will take you around the next corner.
You just need to choose the right thing, for right now.
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Post by Bruce Tackett on Apr 6, 2020 22:15:05 GMT
Right now I need a nap.
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Post by chanduthemagician on Apr 7, 2020 3:41:32 GMT
Found a way to use the Sierra strap for calves. Donkey calf raises put your feet in the loops such that you have enough belt to get over your ass when you are bent at the knees. Unbend enough at the knees to tension the belt. Do the calf raise. Tomorrow I'm going to figure out something similar to that in a seated version to work the soleus.
Though it's not 28 feet long, I am able to still find it useful. Go figure.
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Post by stormshadow on Apr 7, 2020 13:27:56 GMT
...... I might get the urge to do a bully thing. I don't know. I'll see how I feel tomorrow. ...... When I "work out", I'm doing things like trimming/cutting trees and unwanted growth, digging post holes or fixing plumbing. They need to be done to keep tree branches off the roof, repair a fence or flush the toilet. When I exercise, it's re-creation. It's something I enjoy. So, I do what I want, I do what feels good for as long as it feels good. I wasn't required by anyone to earn that choice except the voices of others living in my head. Recreational exercise was always there, waiting for me to leave my workout job and come out to play, sing and dance. That is how my father stayed in shape. He made it to 98. He was so disappointed he did not hit 100. He used to call me artificial muscles when I was a kid because I lifted weights.
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