Posts Tagged ‘Ups’

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7 Nov. 08

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Posted in Entertainment on November 18th, 2008 by admin

AdamTGlass2007 asked:

tearing kaart, plaatkrullen, Turkse uitrustingen, hurkzit en meer materiaal

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I was bored around 12AM - 1:30AM. Me doing push-ups, curls, and a bit of abs. If I’m doing something wrong, my bad. I am no professional, I just enjoy working out. I weight about 145-150lbs, I haven’t touched a scale in forever so this is just an approximation. I don’t do weights as often as I use to so I can cut back on my weight and size.

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Posted in Howto on November 5th, 2008 by admin

Vietrice91 asked:

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CFHC Playing Around

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Posted in Sports on August 6th, 2008 by admin

just us coaches playing around with kettle bells, and turkish get-ups

By: XfitAddict

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Behind-the-Neck Pulldowns: Contraindicated Exercise

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Posted in Howto on July 29th, 2008 by admin

StandFirm asked:

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I do some extreme sit ups/Tummy curls! :)

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Posted in Comedy on June 28th, 2008 by admin

GrahamAndFriends asked:

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Training 060908–165lbs Turkish Get Up video

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Posted in Entertainment on June 9th, 2008 by admin

Here we have bottoms Up pressing, Turkish Get Ups, card tearing, plate curls and more

By: AdamTGlass2007

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push up variations

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Posted in Sports on May 6th, 2008 by admin

Various ways to make push ups more effective for a workout.

By: derekflint

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Sit ups and crunch

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3 Comments »

Posted in Sports on April 30th, 2008 by admin

ji3rmp4aup3 asked:

The way I train my abs

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A 2 year program of weight lifting, diet, and a lot of time in the gym sent me from 135 to 182 lbs. Height increased from 5′11″ to 6′0″ - after puberty…this height increase of 1″ (2.54cm) is just from bulking up! One question I get a lot is “What’s the name of the first song?” I don’t know. It’s the intro to an album I have but I’m not sure what it is. The mp3 file is just labeled “Intro” which in retrospect isn’t very helpful. Hopefully one of you will figure that one out. The second song is Freek-A-Leek by Pete Pablo. My body is ectomorphic. This means I have a very lean frame and it is hard for me to put the weight on. Thus, I really don’t recommend running…yes if you are concerned about your heart you need to be, but I am 20 and I started running again, but the video I made captured my journey from 18-20, during which I did not run because it is so hard for me to put mass on. Start out doing one body part a day. Some examples follow: Monday: Chest Tuesday: Back Wednesday: Legs Thursday: Arms Friday: Shoulders Sat/Sun: Rest or abs if you did not do them at least 3x during the week. Day 1: BACK/REAR DELTS - bent over rows, bent over lateral raises, pull ups, Day 2: QUADS/Lower Back — squat, leg press, deadlift Day 3: Chest- flat bench, incline bench, decline bench, flies Day 4: Hams/Calves- calve raises, hamstring curls Day 5: Delts/Traps — front raises, lateral raises, shrugs Day 6: Bi’s/Tri’s — triceps extensions, skull crushers, close grip bench, all variations of curls (preacher, incline, concentration, standing, seated, cable) Intense training periods: (like Christmas Break or Spring Break) or just when I want to pump up my training routine. These are 3 day spreads meaning the whole body is done twice a week instead of once. Day 1: Chest/Shoulders/Triceps Day 2: Thighs/Hamstrings/Calves Day 3: Back/Biceps Day 1: Chest/Upper Back Day 2: Thighs/Hamstrings/Calves Day 3: Traps/Delts/Bis/Tris/Lower Back Get in the gym and get out- if you exercise for too long you burn all your carbohydrates stores and you won’t have energy to rebuild the muscle. So for your chest… do 3 sets of bench and 3 sets of flies and end with 2-3 sets of push-ups to really exhaust the muscle. If you are not sore the next day…you didn’t work hard enough. That’s it, then leave the gym this should take no more than 45min. The next day is back: try doing bent over rows 3 sets of 8-12 and 50 pull ups. Maybe 5 sets of 10, or 6 sets of 8… and then get 1 or 2 more, just get to 50, it doesn’t matter how many sets just keep pushing until you get there. Then you’re done- leave the gym, drink a protein shake, and 45-60min later, start eating. So maybe get a shower and then eat- eating right after working out is not good. Finally, you need to start eating a LOT more…here’s my typical diet from this past year: 7:00am: 4-5 eggs sunny side up, 6 slices ham or turkey, banana, 2 glasses milk, 1 glass juice, 2 pieces whole wheat toast 9:00am: Banana, protein shake, (whatever food I’ve stolen from breakfast…usually low fat cottage cheese) 12:00pm: some type of meat, banana, 4 glasses milk, 2 glasses juice, whole wheat bread 3 slices, (steal some meat for later), vegetables 2:00pm: Whatever I’ve stolen from lunch…usually 4-5 slices of meat. 3:00-4:30pm Workout: 1-1.5 hours 5:15pm: This is a huge meal for me…usually at least 5 glasses milk, 2 steaks or equivalent meat, cottage cheese with low fat yogurt and raisins, 4 pieces of whole grain bread, vegetables, (steal food for later) 9:00pm: snack- more turkey or chicken breast, water or protein shake 12:00am: before bed snack- banana, chicken breast, 2 tbs. peanut butter. These are just some suggestions, please don’t be offended at my brutal honesty. I also use a fair number of supplements. My supplementation schedule consists of these supplements spaced evenly throughout the day: 3 tabs Tribulus Terrestris 3 tabs ZMA 1 tab 25ug chromium picolinate 5 g creatine (2.5 before/2.5 after workout) 1 scoop NO-Explode made by BSN before workout 1g vitamin C 3 tabs perfect cycle liver support made by anabolic extreme 3 25mg tabs DHEA 3 servings Cytogainer by Cytosport Note that these supplements are relatively safe to use based on numerous studies in the Journal of Exercise Physiology published by ASEP—the Bible of exercise scientists worldwide. I neither recommend, promote, nor use anabolic steroids, pro-hormones, and designer steroids. So to sum it up: focus on 1 body part a day, eat HUGE QUANTITIES—clean food, stop running. You can run when you gain the mass you want and running will actually get you very cut up and defined, but for this “mass bulking” stage, you need to restrict it provided you are a scrawny guy like me. Still stretch before lifting and warm up before heavy sets. OCB Mr./Ms. Natural Steel City (IFPA Bodybuilding & Figure Pro Qualifier) — Sept. 6, 2008. Pittsburgh, PA. Be there! I will.

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Posted in People on April 25th, 2008 by admin

gsquiggle asked:

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Behind-the-Neck Pulldowns: Contraindicated Exercise

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Posted in Howto on March 2nd, 2008 by admin

http://www.TheBestWayToExercise.com features Joe Six-Pack in how NOT to perform pulldowns for the back and biceps muscles.

Behind-the-Neck Pulldowns can strain the neck, shoulder joint capsule, and the delicate rotator cuff muscles.

To learn THE BEST WAY TO EXERCISE, please click on the link and subscribe to my free newsletter on my website.

For all of the details on how to properly perform pulldowns and chin-ups, please view my other clips on my YouTube channel… StandFirm!!!

Doug :-)
Doug Jones is an exercise physiologist with a master’s degree from the University of Maryland at College Park.

By: StandFirm

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