Author Topic: Dreyth's New Journal (Read 538590 times)

Dreyth · « **Reply #735 on:** March 09, 2016, 09:40:00 am »

Week 102

Quote

Tuesday - 03/08/16
196.6lbs

-= Workout Log =-

Weighted Pull ups
BW x 5 >> 60sec rests.
+25lbs x 3
+50lbs x 8 PR
+45lbs x 4 PR
+35lbs x 4 PR
+30lbs x 4 PR
+20lbs x 4 PR

Lateral Raises
35's x 5 >> 60sec rests.
40's x 3
45's x 1
50's x 1
45's x 11 PR
45's x 5 PR
40's x 5
40's x 5
40's x 4

Cable Rows
180 x 5 >> 2min rests.
200 x 3
220 x 1
240 x 1
220 x 10 PR
220 x 6 PR
220 x 4 PR

Negative Dragon Flags
8 >> 60sec rests.
3 >> I'll never understand how it's possible to do even one of these concentrically.
3

Incline Rear Delt W Flyes
35's x 3 >> 60sec rests.
40's x 8 PR
40's x 5 PR
40's x 3 PR

LBSS · « **Reply #736 on:** March 09, 2016, 09:56:06 am »

re: dragon flags: was confused why you would find them so challenging so i looked up a couple of videos. i have been doing them wrong, lol. if you curl your torso instead of keeping it straight they are not terribly hard. gonna try to do real ones tonight.

Dreyth · « **Reply #737 on:** March 09, 2016, 10:30:52 am »

Quote from: LBSS on March 09, 2016, 09:56:06 am

re: dragon flags: was confused why you would find them so challenging so i looked up a couple of videos. i have been doing them wrong, lol. if you curl your torso instead of keeping it straight they are not terribly hard. gonna try to do real ones tonight.

curl your torso? what do you mean? i feel like the torso is exactly where you have to curl, and everything from the naval and down stays in a straight line

LBSS · « **Reply #738 on:** March 09, 2016, 11:53:54 am »

by torso i meant waist. legs straight but i bend at the waist. pretty sure that's wrong, or at least just an easier variant. will get vid today.

Raptor · « **Reply #739 on:** March 09, 2016, 12:55:39 pm »

Here's me doing them, comment on form:

<a href="http://www.youtube.com/watch?v=dW5MQvj5v2Q" target="_blank">http://www.youtube.com/watch?v=dW5MQvj5v2Q</a>

Dreyth · « **Reply #740 on:** March 09, 2016, 02:10:57 pm »

^ Looks excellent to me! I'm no expert on dragon flags but that mimics the form I see on all the instructional videos.

Raptor · « **Reply #741 on:** March 09, 2016, 03:21:39 pm »

Yeah that's what I thought... granted my legs feel soooo heavy with my big quads and all that... I can lower them under control but I wouldn't be able to recover back up.

Dreyth · « **Reply #742 on:** March 09, 2016, 03:54:55 pm »

^ Have you tried them with knees bent? Reduces the distance from your torso to your feet, so it makes it easier... I still can't even do just one like that though

Raptor · « **Reply #743 on:** March 09, 2016, 04:11:18 pm »

You can't? How's that possible? I mean my abs and core are weak as fuck, lol

Dreyth · « **Reply #744 on:** March 09, 2016, 05:19:04 pm »

Gotta try again. I cant do a single full rep, only negatives. Not even with knees bent. Maybe its a skill thing

T0ddday · « **Reply #745 on:** March 09, 2016, 06:03:30 pm »

Once you let your body go concave (the opposite bend of waist that you are trying to avoid) your putting load on low back and wont be able to get back up. Negatives are ok, personally i prefer the on floor rather than bench with arms on a ladder or a bar above the head so your much more vertical. Just go down as far as you can to go back up. I look at dragon flags as more of a test than an exercise. Would rather the bulk of training come from heavy leg lifts or crunches. If you can knock out straight leg lifts on slant bench w a 30-50lb dumbell your abs are strong imo.

Dreyth · « **Reply #746 on:** March 09, 2016, 06:25:00 pm »

Quote from: T0ddday on March 09, 2016, 06:03:30 pm

Once you let your body go concave (the opposite bend of waist that you are trying to avoid) your putting load on low back and wont be able to get back up. Negatives are ok, personally i prefer the on floor rather than bench with arms on a ladder or a bar above the head so your much more vertical. Just go down as far as you can to go back up. I look at dragon flags as more of a test than an exercise. Would rather the bulk of training come from heavy leg lifts or crunches. If you can knock out straight leg lifts on slant bench w a 30-50lb dumbell your abs are strong imo.

That'll work my hip flexors primarily and abs secondarily. I want to do the opposite of possible. It's one reason why i loved the ab pulldowns so much... it's the only time i've ever gotten an ab pump in my life. A freaking pump. im my ABS. not a burn! a PUMP. i sat down to take off my shoes after the workout and my stomach was in the way!!!

i also liked them because i could increase resistance on them consistently until the weight stack is maxed out, or i started lifting off the ground (at which point i would need to hook my ankles under something).

if only the ab pulldown went up to 200lbs and was facing another machine that i could hook my ankles under...

LBSS · « **Reply #747 on:** March 09, 2016, 08:38:16 pm »

here's a couple of ugly ones: https://www.youtube.com/watch?v=rqAdwLKaLFw

Dreyth · « **Reply #748 on:** March 09, 2016, 11:09:11 pm »

^ if youre not able to do strict ones yet, thats perfectly fine for progressing into strict ones! People usually bend at the knees instead of hips for progressing though. This has the advantage that you can bend your knees all the way every time, thereby making the resistance consistent (no need to wonder if youre getting stronger or just cheating more). Another advantage is that it will make sure your abs are being targeted directly and not as dynamic stabilizers since the abs are being flexed/extended and not the hip flexors which stay statically flexed.

Dreyth · « **Reply #749 on:** March 10, 2016, 11:41:46 am »

196.6lbs this morning. Pretty excited to lift today. I've been getting good sleep and the weather has gotten much better here in NYC. I'm sure I'll hit 375x5 on squats today.

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