|
Post by BigBruvOfEnglandUK on Dec 24, 2021 1:14:59 GMT
Been doing this pretty much every day since I last logged. 2 sets Bicep curls until a rep short of failure 2 sets of 30 second planks Donkey calf raises until failure (30 or so reps) 3 sets of 30 second Isometric calf raises with a real hard squeeze at the top. That's very minimal, Lardy m8. Surely you can add a pulling exercise for the back a pushing exercise for the chest and triceps and something more for the legs than just calf raises? I know you said that pushups are causing your shoulders to ache after just a few reps. Michael made a good suggestion that I will add to. You could try the pushups on a kitchen counter top as he said but I would add that you do them with a very close grip. The way I do them is to have my hands in a fist with the thumbs on top and the blade of the hands on the edge of the counter or whatever I'm doing them on.
|
|
|
Post by BigBruvOfEnglandUK on Dec 24, 2021 4:09:51 GMT
I also wanted to say something else but we were just off to the beach. Anyway, I'm back now. Get yourself some 41" bands for seated rows or do some bent over dumbbell rows (High reps are fine if the dumbbells are not very hefty). Failing that, make or buy a webbing strap that you can do isometric seated rows. Any of those would be a good minimal back workout.
|
|
|
Post by mr potatohead on Dec 24, 2021 9:04:14 GMT
If you have one dumbbell or similar tool of "moderate" weight, try the Alternating Arm Single DB Clean and Press. It's my favorite DB lifting exercise. Full body too, which includes a squat, a hinge, a row, a curl and a press on every rep, alternating one hand to the other on each rep. It also involves torso twisting to change hands and is one of the few exercises for which I do reps. I use a DB that weighs anywhere from 15# up to 25#, but use 30#, & etc, whatever feels best for multiple, sloooww reps. "Make light weights FEEL heavy."....Frank Zane
I go slowly, squat, pick it up from the floor, row toward ribs as I stand, curl to shoulder, press overhead, using anywhere from about a 5 to 7 second lift and 5 to 7 second return to the floor, switch hands, repeat. Sometimes I slow down the eccentric even more. Going slowly maintains tension. The speed can be varied during any ROM to increase or lessen Time Under Tension at any point. I start on my weak side and whatever movement I do there, I mirror when I switch hands. I also rotate my hands differently as I go - hammer curl to regular bicep curl - matching movements side to side. You can even rotate as far as reverse curl if you like it. I AVOID any and all of the ballistic or explosive moves that are shown in most videos. Just nice, fluid, swimmingly-comfortable, easy, smooth, steady rhythm for as many reps as is comfortable. The lighter the DB, the more reps, etc.
Here are a couple examples to give an idea:
I do NOT "powerclean" or do the jumping this guy does, but this is the general idea, only done much more slowly without momentum assist.
This guy seems to only do a reverse curl on each rep. That's OK, but I like to change it up by rotating my hand, anywhere from hammer curl to regular. I set it down on the floor completely everytime before I switch hands. He also goes much faster than I.
|
|
|
Post by mr potatohead on Dec 25, 2021 17:37:32 GMT
On another thread, deuce introduced me to Glen MacCharles.
More exercises with one dumbbell. Select the weight according to your comfort. A more recent video, "Basic Traditional Dumbbell Training" is longer due to his comments, but the exercises are mostly the same. The DB shown in this video is 35#:
|
|
pierinifitness
Caneguru
His sky is always blue over yonder
Posts: 2,699
|
Post by pierinifitness on Dec 26, 2021 14:57:52 GMT
I believe Larry is doing all he wants to do so I spare him any training addition suggestions.
|
|
lardy
Caneguru
Posts: 575
|
Post by lardy on Dec 27, 2021 18:26:56 GMT
Hi guys thanks for all the suggestions, the reason I'm keeping it short and by the looks of it inefficient is because I'm backwards and forwards to hospital at the moment due to pre op appointments and scans etc due to my wife having a C-section on the 31st of dec, I plan on picking it up in the new year! hope everyone had a great Christmas!
|
|
|
Post by billfish on Dec 27, 2021 18:32:51 GMT
Hi guys thanks for all the suggestions, the reason I'm keeping it short and by the looks of it inefficient is because I'm backwards and forwards to hospital at the moment due to pre op appointments and scans etc due to my wife having a C-section on the 31st of dec, I plan on picking it up in the new year! hope everyone had a great Christmas! All the best lardy....and good luck
|
|
Dave Reslo
Caneguru
Not quite severely obese
Posts: 1,463
|
Post by Dave Reslo on Dec 28, 2021 2:12:34 GMT
Lardy I think I've been in a similar position to you with regards to pushups and agree that you can just do dumbell presses instead and not worry about it until you are lighter. Michael is the only guy I've ever heard of actually progressing from wall pushups to normal ones and he wasn't starting from the same place you are.
Anyway, nobody is paying you for that so back to the calf discussion: I read there are basically two sets of muscles to work in the calf, the more visible ones on the outside basically get worked more when your legs are very straight, the less visible ones on the inside get worked more when your leg is kept slightly bent. Consider doing a second set to failure with the leg bend.
|
|
|
Post by mr potatohead on Dec 28, 2021 10:17:04 GMT
There are alternatives to push ups/press ups. I like Michael's way of lying on the floor and pressing DBs ..... during which the legs can be slightly raised and breathing allowed to continue as normally as possible if you like. Planks are another option. Elbows can be unlocked if desired.
It's all about applying tension where you want it, IMO.
|
|
jonrock
Caneguru
Rock-a-hula
Posts: 965
|
Post by jonrock on Dec 29, 2021 7:29:20 GMT
... I read there are basically two sets of muscles to work in the calf, the more visible ones on the outside basically get worked more when your legs are very straight, the less visible ones on the inside get worked more when your leg is kept slightly bent. Consider doing a second set to failure with the leg bend. Yes, the soleus. I agree, one set straight-legged, one bent-legged, both with arms against the wall ala Bruce, one legged if you can.
|
|
lardy
Caneguru
Posts: 575
|
Post by lardy on Jan 4, 2022 12:44:13 GMT
Quick update, Mrs was due a C section on the 31st, we got to the hospital by taxi because I didn't want the hassle of parking etc (had a lift back from a friend), after a quick scan baby had turned and they now were happy for her to deliver naturally, they kept her in and gave her a pessary and I was sent "home".
Home was 26 miles away and I didn't have my car, I decided to stay at a relatives house 4 miles away and set out on my walk, it's very hilly and I was carrying 2 rucksacks weighing about 20kg total, I got back and ate and went to bed, 1:30 am I get a call saying my wife was in active labour but baby had turned last minute meaning we needed an emergency c - section in the next 30 minutes, luckily my relative gave me a lift and I made it!!
After baby was born they had decided to keep her in for a few days, so my exercise has been 8 miles walking daily with rucksacks and my diet has mirrored my relatives because they were good enough to cook for me, usually eggs for breakfast and pork with veg for dinner, I had been snacking on fruit and nuts throughout the day time.
Moral of the story, don't leave your car at home haha.
|
|
|
Post by billfish on Jan 4, 2022 13:04:36 GMT
Quick update, Mrs was due a C section on the 31st, we got to the hospital by taxi because I didn't want the hassle of parking etc (had a lift back from a friend), after a quick scan baby had turned and they now were happy for her to deliver naturally, they kept her in and gave her a pessary and I was sent "home". Home was 26 miles away and I didn't have my car, I decided to stay at a relatives house 4 miles away and set out on my walk, it's very hilly and I was carrying 2 rucksacks weighing about 20kg total, I got back and ate and went to bed, 1:30 am I get a call saying my wife was in active labour but baby had turned last minute meaning we needed an emergency c - section in the next 30 minutes, luckily my relative gave me a lift and I made it!! After baby was born they had decided to keep her in for a few days, so my exercise has been 8 miles walking daily with rucksacks and my diet has mirrored my relatives because they were good enough to cook for me, usually eggs for breakfast and pork with veg for dinner, I had been snacking on fruit and nuts throughout the day time. Moral of the story, don't leave your car at home haha. Best to you, your wife and the new baby lardy....put the baby in the rucksack for a nice walk
|
|
|
Post by BigBruvOfEnglandUK on Jan 4, 2022 20:45:33 GMT
Congratulations, Lardy family. I hope you don't have to wait too long before the baby reveals their gender to you, m8.
|
|
|
Post by tomsie on Jan 5, 2022 14:15:47 GMT
Congrats on the new baby wishing you and your family well.
|
|
lardy
Caneguru
Posts: 575
|
Post by lardy on Jan 5, 2022 14:40:35 GMT
Congratulations, Lardy family. I hope you don't have to wait too long before the baby reveals their gender to you, m8. I didn't think we were allowed to allocate them a gender until they made their own (brainwashed by media) mind up on the matter , but yeah it's a boy!
|
|