Jason's Log - Page 4

gcs118 · 06-Mar-07, 02:05 PM

I've also never heard hyperextensions were bad on the back. Where did you hear this Ty?

trainerty · 06-Mar-07, 04:01 PM

Seriously, I can't remember the exact publication....but having an understanding of how much range of motion should be used in exercises helps me hold onto this conclusion.

Sometimes people call back extensions/ hyper extensions. Not the same as far as I know. Anytime you bring your back passed its extension (max 35 degrees)or flexion (max 70 degrees) point you are asking for serious trouble down the road (herniated disc, spinal strain or ligament sprains). This is also why you shouldn't raise your butt into the air while benching or arch far back while military pressing.

There is no wrong way to train as long as you actually have a reason for doing so.

gcs118 · 06-Mar-07, 05:50 PM

Perhaps 'hyperextension' then is just a misnomer for back extensions. If I'm not mistaken, Jason is referring to the stand that sits about 45 degrees from the ground and you hold a weight and lean/bend over and come back up to work the lower back.

Klinger · 06-Mar-07, 07:53 PM

Greg has it - that's what I'm doing: weighted back extensions. I do them safely and as prescribed. Glad I don't have to quit doing them!

March 6

1-mile jog to limber up

24-inch box jumps: BWx15, BW+24x12
Chinups: BWx5, BW+25x3, BW+35x2, BW+45x1, BW+55x1, BW+55xFAIL, BWX5
Push press: 95x12, 115x9, 135x6
Hammer strength incline: 90x18, 110x12 (for a good stretch in the pecs)
Seated calf raise: 90x12
Overhead DB tri extensions: 20x12 each side
Hammer curl: 30x15

06-Mar-07, 08:23 PM

Hi Jason,

Is that second set of box jumps with added weight?

Have you ever done power cleans and push presses together? I've been doing them and they really elevate my HR.

Oh, nice job on the weighted chins. I like doing weighted singles for about 5-6 sets, then doing a final BW to max reps. It seems like I'm flying up that bar after taking that weight off.

Keep the pedal to the metal!

**minime** · 07-Mar-07, 07:45 AM

oh well by hyperextension i also meant a back extension on a regular 45 degree apparatus.

Great workout klinger. Box jumps with added weight? I bet thats tough! Great work on those weighted chinups.

Question : how many bw chinups can you do in one set?

Klinger · 12-Mar-07, 11:26 AM

Hey minime - thanks for the look-see. At one point I could do 17 BW chinups, but that was at a lean, mean 165. Now that I'm 180-plus the limit is 10-12.

March 7-March 11

Sick. Blech. Flu flattened me Wednesday morning and kept me in bed until Friday, when I dragged myself into work. Dayquil kept me on my feet, thankfully.

Feeling a lot better today. I did some yard work Sunday afternoon, but otherwise kept the activity to a minimum.

Klinger · 12-Mar-07, 11:28 AM

Quote:

Originally Posted by pierini

Hi Jason,

Is that second set of box jumps with added weight?

Yes, sir. I hold fairly light DBs for these - 8s, 10s, 12s & 15s so far. Haven't ventured beyond that yet.

I think a weight vest would be better, but I make do with what the gym offers.

Klinger · 12-Mar-07, 03:05 PM

March 12

3.5-mile run and a .25-mile cooldown. Lots of roller-coasting today - going from 5.5 mph up as high as 9 mph, then back down and up again.

Squats: BWx100
Side DB raise: 15sx25 reps

EDIT: PS - I decided last Sunday to take a hiatus from the unneeded calories of recreational drinking. I'm at nine days of no liquor, wine or beer and counting.

gcs118 · 12-Mar-07, 03:54 PM

Congrats on dropping the alcohol. My entire third year of college (coming quickly to an end) has basically been my hiatus from drinking. Later this year when I turn 21 and my last year of college, the hiatus will be all but completely obliterated. Keep it up

:!

Klinger · 16-Mar-07, 02:33 PM

Lots of workouts to catch up on here.

March 13

Superset: stair sprints and feet-elevated pushups. I did four sets. A set was 5 sprints and 15 pushups.

Superset: Inverted body row and slow crunches. I did two sets. A set was 10 rows and 15 crunches with a 2-second hold at the top of each crunch.

Jogged back to the gym and did a set of chinups, BWx10

March 15

3-mile run followed by 1-arm DB clean and press, 55x8 & 70x5 each side; suticase DL 120x6 each side; Cybex low row 180x5

March 16

3.5-mile run

Klinger · 16-Mar-07, 02:36 PM

Big news, folks. My wife and I found out this week that we're having a baby -- our first. I'm so excited I can barely think straight. Work (and workouts) have been really hard to concentrate on, but my energy levels are through the roof, so I'm getting by.

Due date is Nov. 11. Yay!

16-Mar-07, 02:57 PM

Congrats and great job!

A new family member before the end of the year and a new tax deduction.

tim_mcf · 16-Mar-07, 03:06 PM

Right On!

**gymgirl** · 16-Mar-07, 05:43 PM

congrats klinger! that is fantastic news!

Quote:

Originally Posted by pierini

A new family member before the end of the year and a new tax deduction.

if that's not a pierini comment, i don't know what is!