quote:

Originally posted by xxGAMBITxx:
Hey DD, what do you think of a new forum on here called "Straight to the dome" or "Gambits chop to the throat--- a lesson in self protection"? *I know, I know, I'm being silly today*.

I'd read it - especially if you talk about disabling strikes & quick takedown techniques! Where are you gonna put it?

quote:

Originally posted by ddouble:

quote:

Originally posted by xxGAMBITxx:
Hey DD, what do you think of a new forum on here called "Straight to the dome" or "Gambits chop to the throat--- a lesson in self protection"? *I know, I know, I'm being silly today*.

I'd read it - especially if you talk about disabling strikes & quick takedown techniques! Where are you gonna put it?

I don't know but first I gotta get the nerve up and not to mention the time to do it properly without sounding like a poor mans FuManChu on people.

quote:

Originally posted by xxGAMBITxx:

quote:

Originally posted by ddouble:

quote:

Originally posted by xxGAMBITxx:
Hey DD, what do you think of a new forum on here called "Straight to the dome" or "Gambits chop to the throat--- a lesson in self protection"? *I know, I know, I'm being silly today*.

I'd read it - especially if you talk about disabling strikes & quick takedown techniques! Where are you gonna put it?

I don't know but first I gotta get the nerve up and not to mention the time to do it properly without sounding like a poor mans FuManChu on people.

Not to speak for him... but MBM would probably give you you're own Blog to do that with. Send him a PM and ask him.

Hey D... do you ever do low rows?

If you do, how do you suggest doing them... holding the back straight up and just pulling with the arms, or falling all the way forward and pulling back into position with each rep?

I've seen it done both ways, and the way I was taught was the later. I'm just not sure which one is most effective.

quote:

Originally posted by Black Viking:
Hey D... do you ever do low rows?

If you do, how do you suggest doing them... holding the back straight up and just pulling with the arms, or falling all the way forward and pulling back into position with each rep?

I've seen it done both ways, and the way I was taught was the later. I'm just not sure which
one is most effective.

Yep - I do cable rows. I prefer keeping the back upright throughout the set, with a small lean forward toward the end of a set if I'm tired. The lean forward engages the lower back so be mindful of that. The motion is not really pulling with the arms. Begin with your scapulae retracted (roll your shoulders back) and chest high. Visualize pulling your elbows back past your waist. If you try that now with no weight, you'll feel the target muscles working. Also, the lower you pull, the lower you'll feel it in your back; high pulls to the shoulders target rear delts. The close grip handle works the outer back & the wide grip inner back.

Hope that helps!

quote:

Originally posted by ddouble:

quote:

Originally posted by Black Viking:
Hey D... do you ever do low rows?

If you do, how do you suggest doing them... holding the back straight up and just pulling with the arms, or falling all the way forward and pulling back into position with each rep?

I've seen it done both ways, and the way I was taught was the later. I'm just not sure which
one is most effective.

Yep - I do cable rows. I prefer keeping the back upright throughout the set, with a small lean forward toward the end of a set if I'm tired. The lean forward engages the lower back so be mindful of that. The motion is not really pulling with the arms. Begin with your scapulae retracted (roll your shoulders back) and chest high. Visualize pulling your elbows back past your waist. If you try that now with no weight, you'll feel the target muscles working. Also, the lower you pull, the lower you'll feel it in your back; high pulls to the shoulders target rear delts. The close grip handle works the outer back & the wide grip inner back.

Hope that helps!

It's been a while since I've been back to the gym (I've been a real slacker this week). But, I went back tonight and tried the cable rows the way you suggested. Boy, did I feel that! Sometimes I forget how much of a difference proper form makes. It made me pay closer attention to my form for all my other excercises. Best workout I've had in a while. Thanx DD!

quote:

Originally posted by ddouble:
Sounds like you should find a personal trainer or fitness buddy - someone you are accountable to.

Don't know if I would put it the way you heard it on Oprah, but the metabolism does slow as we get older (along with losses in muscle & bone mass, but I digress...). This makes fat gain more likely. Regular exercise, cardiovascular & resistance, offset these changes.

Ever thought about a martial arts class?

By the by, this is really a discussion for Locker Room Talk. I'm about to close this log out, so it's no biggie...

Okay I can't believe I'm in a LOCKER ROOM! (virtual only!)....

Well .... D.... I am wealthy in spirit only... smile...

I don't have personal trainer money.....
or friends that are looking to go to the next level in fitness and health...

and really who am I to talk? I can barely keep a strict fitness regimen myself....

a martial arts class sounds good...... I've been wanting to take lessons for protection though...... I'll look into it.... but how will that help with muscle tone? I like this idea better..... it has a purpose other than "exercise" that my mind can wrap around .......



Thanks.....


Peace,
Virtue

This message has been edited. Last edited by: Khalliqa,

A locker room is not bad, as long as its clean & well-lit. I don't run a shady, backdoor establishment! Don't peep in the male showers though unless you're OK with turnabout... I know - Bad D!

Thought you might like reading these:

Stretch Yourself

Chi & the Martial Arts

Martial Arts for Seniors

Raw Vegan Bodybuilding - thought you'd appreciate this one...

A figure slowly approaches the building. A silhouette fills the doorframe. Click! A short buzz & flicker. He grabs a broom and begins to sweep the floor. Machines are oiled and dusted, bathrooms cleaned. The sign on the door is flipped.


I'M BACK!!!

DD, gimme Bassett arms, please.

What should I do?

Since I know you do not frequent a gym, here are some at home exercises:

Chair Dips - set up two chairs, side by side, with enough room for you to stand between them. Place the palm of one hand in each chair and plant your feet on the floor in front of the chairs. Lower your body until forearms are parallel to the floor, then use your arms to lift your body up again. 4 sets of 15 reps.

Advanced - elevate your feet while performing movement
- place additional weight in your lap during movement

With Dumbbells or Gallon Jugs of Water:

Bicep Curls - you know how to do these!
4 sets, 10-12 reps; increase weight when you can perform all four sets comfortably.

Tricep Kickbacks - allow your upper body to make a 45 degree angle with your waist. Your forearm should be perpendicular to the floor. Holding the dumbbell/jug, move your forearm back until your arm is straight. Return to original arm position.
3 sets, 12-15 reps
same advice on weight progression.

Don't forget about quality nutrition. It will make or break the appearance of your body!

Gracias!

Hey, Brother DeeDub! I first of all want to thank you for your assistance when I was going through the cervical problem. I made the decision to not have the surgery and have utilized suggestions that you have made - not only to me - but to others on the board as well. I have been able to tolerate tax season with very little discomfort and have tossed all of my pain pills and muscle relaxers away. YEAH!!!

I will be meeting with a personal trainer soon and I hope that he brings at least half of the knowledge that you do to the table. I fired my last one based on what you said and his company is now out of business. If my new trainer sounds shady, you know I am gonna holla and check it out with you.

I am also pleased to announce that this is the first tax season in 15 years that I have not gained an ounce because I get out of my seat and incorporate some exercise after each client - even if it is just a good spinal stretch. No more quick pizzas for lunch, fruit is always in the office, gave up Coke for fruit or veggie juice, and guess what? No more dieting in May for me!!!

Thanks, my dear Brother, for helping me keep my aging body in check. My goal is to have a two pack by the end of the summer, and I think I can do it! I appreciate you more than you know.

Your post made my week Sandye & it's just Monday...

*Happy Dance*


I'm glad everything is going well for you.

Following up ... I met with the trainer and was unimpressed. I went to Lifetime Fitness and spoke with one of the personal trainers there. He seemed to know his stuff, so I joined the club. His services are additional, but the one-on-one is really what I need. There is a section of the gym that looks exactly like my physical therapist's office and he explained that he has a lot of experience working with sports and other types of spinal injuries.

I told him what my goals were and he seemed to believe that they were realistic and achievable. I haven't read the diet guide yet, but I am fairly certain it is fairly standard.

Just got home for the evening, but wanted to follow up. Thanks again for motivating and inspiring me to take better care of my body. Lubs ya Brother DeeDub!

Geez ... all this talk about healthiness and good eating, exercise and doing the right thing ... I gotta tell ya ... y'all are making me sick!

But no, actually, I just wanted to say that I'm really proud and happy for you, Sandye!! That's wonderful that you're on the road to good health and well-being!

And I also want to say to Ddouble that it's a wonderful thing you're doing sharing your knowledge of good health and exercise to the rest of us. We as a people really need to be more healthy and take better care of ourselves ... not only for our own survival but for the sake of our children!

Seeing how everyone is helping each other to do the right things and giving encouragement and strength and congradulation and praise to each other just gives me the warm fuzzies!

You guys are awesome!!

plus now that I am a Grandmother (twice in the same year?!?!?!?!?!?!) it is very important to me that I play an active role in the lives of my Grandbabies. Nothing steals my heart as the voice of my beautiful little Mia saying "Hewwo, Mammaw!" when I enter her home. I want to see her grow and achieve great things! Nothing in the world could be more personally rewarding and fulfilling than that. I would much rather be rushing out the door to her than to my office. I NEVER thought I could feel that way about anyone under any circumstances. Her little brother is the icing on a beautiful cake. Hmmmm ... baby magic lotion is becoming one of my favorite fragrances.