A.FreeRadical's transformation thread - Page 8

GameDayDog · 08-30-2005, 10:32 PM

I would guess that the cable cobraz are when you stand in the middle of a dual cable machine... (thynk - cable crossovers for chest) .. but instead of doing crossovers, you hold the handles and hit a double bicep pose...

It's supposed to be an excellent bicep exercyse... I forget which head it targets tho...

Let's see if I'm ryght.. *D

Peace..~G

**A.FreeRadical** · 08-31-2005, 02:06 AM

Quote:

Originally Posted by GameDayDog

I would guess that the cable cobraz are when you stand in the middle of a dual cable machine... (thynk - cable crossovers for chest) .. but instead of doing crossovers, you hold the handles and hit a double bicep pose...

It's supposed to be an excellent bicep exercyse... I forget which head it targets tho...

Let's see if I'm ryght.. *D

Peace..~G

Let me see if I can explain it.

You stand between the two cables with the "D" shaped handles at the topmost position. You bring both handles close to your ears. Then you turn 180 degrees with the handles crossed and behind your head. You then take a small step forward and go down on your knees.

At this point, your wrists are crossed with the left handle in the right hand and the right handle in the left hand. (Your arms outlined look like a cobra hood behind your head.) Then you pull the cables to down (opening the hood) to your sides and lockout the elbows. You then slowly bring the cable back to the starting position getting a good negative.

It is a little tricky if you have balls on your cables. In that case you have to hold each hand away from each other as you start the downward movement. Someone told me that the balls on our crossover apparatus slide out of the way, so I will try that next time.

This exercise is for lats and the muscles in the middle of your back (lower traps and rhomboids).

Done with good form, it puts on quite a muscle show in the back if you are wearing a strap type T shirt.

*

**A.FreeRadical** · 08-31-2005, 03:23 AM

Today's routine:

Squat, 1 x bar x 10, 1 x 135 x 8, 2 x 185 x 8, 1 x 235 x 4
Squat machine, 1 x 315 x 8, 1 x 365 x 8, 1 x 410 x 6, 1 x 500 x 1 rep. (I just wanted to see if I could do it.)
Leg curls, 1 x 35 x 10, 1 x 45 x 8, 1 x 55 x 8
Leg extentions, 3 x 195 x 8
Adductor machine, 2 x 70 x 20
Adductor machine, 2 x 70 x 20
Calf raise machine, 3 x 260 x 12

This took 90 minutes (long breaks between some of the squat sets).

I also did a 30 minute Pilates class and a 60 minute yoga class.

*

GameDayDog · 08-31-2005, 06:51 AM

Yeah.. I'll give those a try... even tho it's my chest day.. I'll throw in a set or 2 at the end of my workout...

I gotta be careful when I drop to my knees tho... I don't want the women @ my gym to get too excyted..

Peace..~G

RealFantasy · 08-31-2005, 10:59 AM

Thanks Rad, always great advise!

I am going to start trying to get those pull ups, and the butts coming as soon as I tighten it a little more.

And, while we are on that subject, WHERE'S YOURS?

HAVE A GOOD ONE GUY
Brenda

**A.FreeRadical** · 08-31-2005, 12:53 PM

Quote:

Originally Posted by RealFantasy

Thanks Rad, always great advise!

I am going to start trying to get those pull ups, and the butts coming as soon as I tighten it a little more.

And, while we are on that subject, WHERE'S YOURS?

HAVE A GOOD ONE GUY
Brenda

Hahaha, the tight ass ploy. yeah, me too.

*

**A.FreeRadical** · 08-31-2005, 01:11 PM

I have been thinking about yesterday's workout. Particularly, this:

Squat, 1 x bar x 10, 1 x 135 x 8, 2 x 185 x 8, 1 x 235 x 4
Squat machine, 1 x 315 x 8, 1 x 365 x 8, 1 x 410 x 6, 1 x 500 x 1 rep. (I just wanted to see if I could do it.)

My personal best in squats, to date, is 260 lbs for 6 reps. (post back injury, I am working my way back up) Yesterday I did 410 lbs for 6 on the squat machine. Of course the squat machine takes a lot of the stabilizer muscles out of the equation and makes the lower back, glutes and hams the primary focus.

With this discrepancy, I am wondering if I should be working on some of these stabilizer muscles to break through a plateau in rack squats. Anyone have any thoughts on this?

*

GameDayDog · 08-31-2005, 03:24 PM

I don't thynk there's really much cause for concern here Radical...

I mean, you're coming off an injury and you said for yourself that you're reapproaching your previous bests... so why rush it???

Are you past your personal bests on the squat machine??

Peace..~G

**A.FreeRadical** · 08-31-2005, 03:51 PM

Quote:

Originally Posted by GameDayDog

I don't thynk there's really much cause for concern here Radical...

I mean, you're coming off an injury and you said for yourself that you're reapproaching your previous bests... so why rush it???

Are you past your personal bests on the squat machine??

Peace..~G

I haven't done the squat machine before. I just noticed that I can lift almost twice as much on the squat machine as I can on the rack squat. I am not concerned or surprised at this. Most machines isolate the target muscles. My legs can lift 410 lbs for reps on the machine (there is no mechanical advantage, this is a lever machine). My body (legs, abs, back, arms, etc.) can only do 235 lbs in the squat rack. This tells me that some synergistic or stabilizer muscles may need some work. I am wondering, which ones?

*

GameDayDog · 08-31-2005, 04:18 PM

Hmm... I also use freeweight squats and the Hammer Strength Leg Press... http://www.lagym.com/frame2/itemdetails.asp?3731

If that's it.. then I know what you mean as I feel thys thru my glutes as well... but I'm also guilty of using my hands sometymes and my entyre back is buried into the seat as I press against it to get the weight up...

But to get even more scientific... I visited exrx.net.. ..

http://exrx.net/WeightExercises/Quadriceps/BBSquat.html vs http://exrx.net/WeightExercises/Quad...dLegPress.html

And the main difference I see is the involvement of these muscles..

Stabilizers

* Erector Spinae - http://exrx.net/Muscles/ErectorSpinae.html

Antagonist Stabilizers

* Rectus Abdominis - http://exrx.net/Muscles/RectusAbdominis.html
* Obliques - http://exrx.net/Muscles/Obliques.html

Thus you have the 3 muscles not included or used in the Leg Press machine... and not to mention the mental anquish of standing in the rack with more than 400 plus pounds on your shoulders doesn't compare to the comfort of leg pressing 1000 whyle sipping on a latte... *D

Peace..~G

**dbflgirl** · 08-31-2005, 06:37 PM

Quote:

Originally Posted by GameDayDog

then I know what you mean as I feel thys thru my glutes as well...

I feel everything in my glutes. In fact, I have finally realised that the reason I am not seeing the gains I want in my quads and especially hamstrings is because my glutes pick up all the work. Makes for good glutes and wussy hamstrings.

**A.FreeRadical** · 08-31-2005, 07:37 PM

Quote:

Originally Posted by GameDayDog

Hmm... I also use freeweight squats and the Hammer Strength Leg Press... http://www.lagym.com/frame2/itemdetails.asp?3731

If that's it..

That is not it. That is a leg press machine. See below for a standing squat machine. The plates are put on in front of the shoulder pads on the olympic type bars. The movement is just like the rack squat, except you can only go straight up and down. The pivot point is at the end of the lever near the back of the machine, so there is no mechanical advantage. (You lift the wight of the plates you put on, plus the weight of the bar and lever.) The pictured squat machine is not my machine. The one i use is similar but much more substantial.

*

**A.FreeRadical** · 08-31-2005, 07:49 PM

Quote:

Originally Posted by dbflgirl

I feel everything in my glutes. In fact, I have finally realised that the reason I am not seeing the gains I want in my quads and especially hamstrings is because my glutes pick up all the work. Makes for good glutes and wussy hamstrings.

That is the kind of thing I am talking about. In your case, you need to do leg extentions and leg curls, or lunges (for example) to bring the quads and hamstrings up to par with your glutes.

*

hibiscus09 · 08-31-2005, 08:08 PM

I use the squat machine at my gym - -I can do 320lbs on it. The most I've ever free weight squatted is 215lbs. I don't go straight up and down though. I put my feet at an angle (on an angled plate) and kick my butt out behind me somewhat like a regular squat. The reason I use the machine is to take the stress off my core, as I have an abdominal wall hernia.

I must say to GD -- LOL -- that when I've leg pressed 815lbs, I've never felt like sipping on a latte.

I think all these exercises serve a useful purpose and one should definitely incorporate free weight squats into their routine if they're able. A lot of where an exercise hits has to do with foot placement. I guess ya'll know that already.

I especially notice this on the leg press -- high and wide = hamstrings and glutes -- closer together will hit your sweep area more. Actually the same is true for squats.

A.Free -- I don't know if I'm breaking the rules linking to another site or not -- so, I won't, but I found on another forum a list of assistance exercises that will help improve your squat:

Good Mornings
Romanian Deadlifts
Front Squats
Reverse Hyper Extensions
Glute Ham Raises
Sled Dragging

Sled Dragging brought back memories. I used to do those at my old gym, which was more of a power lifting gym. Those are cool! My current gym does not have a reverse hyper extension machine -- but I remember doing those a lot at my old gym also. They're pretty cool also. Front Squats kick my butt. I love good mornings. I avoid deadlifts. LOL Except for straight leg dead lifts.

**dbflgirl** · 09-01-2005, 12:22 AM

Quote:

Originally Posted by A.FreeRadical

That is the kind of thing I am talking about. In your case, you need to do leg extentions and leg curls, or lunges (for example) to bring the quads and hamstrings up to par with your glutes.

*

I do all those. Plus SLDLs, hack squats, sumo squats and good mornings. (Not all in one workout!)

08-30-2005, 10:32 PM	#211
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	A Wild Guess... I would guess that the cable cobraz are when you stand in the middle of a dual cable machine... (thynk - cable crossovers for chest) .. but instead of doing crossovers, you hold the handles and hit a double bicep pose... It's supposed to be an excellent bicep exercyse... I forget which head it targets tho... Let's see if I'm ryght.. *D Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-31-2005, 03:23 AM	#213
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Tuesday is Leg Day Today's routine: Squat, 1 x bar x 10, 1 x 135 x 8, 2 x 185 x 8, 1 x 235 x 4 Squat machine, 1 x 315 x 8, 1 x 365 x 8, 1 x 410 x 6, 1 x 500 x 1 rep. (I just wanted to see if I could do it.) Leg curls, 1 x 35 x 10, 1 x 45 x 8, 1 x 55 x 8 Leg extentions, 3 x 195 x 8 Adductor machine, 2 x 70 x 20 Adductor machine, 2 x 70 x 20 Calf raise machine, 3 x 260 x 12 This took 90 minutes (long breaks between some of the squat sets). I also did a 30 minute Pilates class and a 60 minute yoga class. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-31-2005, 06:51 AM	#214
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Sounds Cool... Yeah.. I'll give those a try... even tho it's my chest day.. I'll throw in a set or 2 at the end of my workout... I gotta be careful when I drop to my knees tho... I don't want the women @ my gym to get too excyted.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-31-2005, 10:59 AM	#215
RealFantasy Pro Stature Join Date: Aug 2005 Location: Ohio Posts: 684 Recipes: 0 Rep Power: 10	Thanks Rad, always great advise! I am going to start trying to get those pull ups, and the butts coming as soon as I tighten it a little more. And, while we are on that subject, WHERE'S YOURS? HAVE A GOOD ONE GUY Brenda __________________ Brenda's FitDay

08-31-2005, 01:11 PM	#217
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Squat vs. Squat Machine I have been thinking about yesterday's workout. Particularly, this: Squat, 1 x bar x 10, 1 x 135 x 8, 2 x 185 x 8, 1 x 235 x 4 Squat machine, 1 x 315 x 8, 1 x 365 x 8, 1 x 410 x 6, 1 x 500 x 1 rep. (I just wanted to see if I could do it.) My personal best in squats, to date, is 260 lbs for 6 reps. (post back injury, I am working my way back up) Yesterday I did 410 lbs for 6 on the squat machine. Of course the squat machine takes a lot of the stabilizer muscles out of the equation and makes the lower back, glutes and hams the primary focus. With this discrepancy, I am wondering if I should be working on some of these stabilizer muscles to break through a plateau in rack squats. Anyone have any thoughts on this? * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-31-2005, 03:24 PM	#218
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Discrepancy..?? I don't thynk there's really much cause for concern here Radical... I mean, you're coming off an injury and you said for yourself that you're reapproaching your previous bests... so why rush it??? Are you past your personal bests on the squat machine?? Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-31-2005, 04:18 PM	#220
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Squat - Machinez vs Barbellz Hmm... I also use freeweight squats and the Hammer Strength Leg Press... http://www.lagym.com/frame2/itemdetails.asp?3731 If that's it.. then I know what you mean as I feel thys thru my glutes as well... but I'm also guilty of using my hands sometymes and my entyre back is buried into the seat as I press against it to get the weight up... But to get even more scientific... I visited exrx.net.. .. http://exrx.net/WeightExercises/Quadriceps/BBSquat.html vs http://exrx.net/WeightExercises/Quad...dLegPress.html And the main difference I see is the involvement of these muscles.. Stabilizers * Erector Spinae - http://exrx.net/Muscles/ErectorSpinae.html Antagonist Stabilizers * Rectus Abdominis - http://exrx.net/Muscles/RectusAbdominis.html * Obliques - http://exrx.net/Muscles/Obliques.html Thus you have the 3 muscles not included or used in the Leg Press machine... and not to mention the mental anquish of standing in the rack with more than 400 plus pounds on your shoulders doesn't compare to the comfort of leg pressing 1000 whyle sipping on a latte... *D Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-31-2005, 08:08 PM	#224
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	I use the squat machine at my gym - -I can do 320lbs on it. The most I've ever free weight squatted is 215lbs. I don't go straight up and down though. I put my feet at an angle (on an angled plate) and kick my butt out behind me somewhat like a regular squat. The reason I use the machine is to take the stress off my core, as I have an abdominal wall hernia. I must say to GD -- LOL -- that when I've leg pressed 815lbs, I've never felt like sipping on a latte. I think all these exercises serve a useful purpose and one should definitely incorporate free weight squats into their routine if they're able. A lot of where an exercise hits has to do with foot placement. I guess ya'll know that already. I especially notice this on the leg press -- high and wide = hamstrings and glutes -- closer together will hit your sweep area more. Actually the same is true for squats. A.Free -- I don't know if I'm breaking the rules linking to another site or not -- so, I won't, but I found on another forum a list of assistance exercises that will help improve your squat: Good Mornings Romanian Deadlifts Front Squats Reverse Hyper Extensions Glute Ham Raises Sled Dragging Sled Dragging brought back memories. I used to do those at my old gym, which was more of a power lifting gym. Those are cool! My current gym does not have a reverse hyper extension machine -- but I remember doing those a lot at my old gym also. They're pretty cool also. Front Squats kick my butt. I love good mornings. I avoid deadlifts. LOL Except for straight leg dead lifts. Last edited by hibiscus09 : 08-31-2005 at 08:43 PM.