Chevy350TPI

http://exrx.net/Lists/Directory.html Right hand side column, select muscle group, select exercise. Should give some idea of the proper form. Proper posture is critical. It is amazing how many people don't even realize that they are standing or sitting incorrectly. Then when you adjust it so it is correct, they feel ridiculous. I still slouch at my desk sometimes - it is really tough to sit straight up and sitting is one of the worst things for your back. This is a great thread, Aaron. Especially for those doing squats, deadlifts, and any other dumbbell or barbell exercise where the risk of hurting yourself greatly increases vs. machine use. We should go through a few exercises and point out selective things regarding form/posture and other little tidbits.

That is why I do not use machines. Do pullups or modified rows instead. Lat pulldowns won't save you when you are hanging from the edge of a cliff.

Rush - Fly By Night

Paid for overnight shipped and they are sending it ground. Greeeaaaattttt. UPS ground, nonetheless. So that's a minimum seven day shipment from California.

Lame.

http://youtube.com/watch?v=ip1zsUIosoA Gotta get a shirt like that

I know why it did not stick, Tom ... you didn't use their $13 roller. The Home Depot one doesn't cut it when it comes to edead.

Did you get my e-mail?

Unfortunately, no. Just a Home Depot - I'll have to look in the Yellow Pages to see if there is anything else.

Probably not cheap.

Anyone know how much chain goes for (per foot) at Home Depot or similar stores? 1/2" or 5/8"

IdioTOP

My jaw literally dropped when I read his paragraph in response to me. 100% certified complete f!cktard.

I hate WebCT with a passion. I give some quizzes on there just because I don't have the time to mark them. I am going through the results of the one just written on Friday right now ... When creating the questions, a few became "yes" or "no" types of questions - I gave a statement and there were three or four questions attached to it and you selected if the answers were affected by the statement, etc. Anyway, I had to enter "Yes"/"yes"/"Yes."/"yes./"yEs"/etc., etc., etc. ... because f!cking WebCT doesn't know the difference. Anyway, the genuis proctor who added the questions for me gave four options for a 'yes/no' question ... "Yes" ... "yes" ... "No" ... and "no" ... apparently the blame goes to the program itself. The piece of shit program only gave marks for individuals who selected "Yes" or "No" - so much for saving me time as I now have to go through and re-grade each quiz. Unbelievable. They get on my case for using too much paper (bubblesheets) but can't give me an adequate program to give quizzes.

Unreal ...

Not really sure - that is the problem. I am in the process of looking for a new desk for the home office. I would make one ... but I do not see myself having the time in the near future. If I did build one, I would encorporate built-in speakers somewhere. Finding a desk that fits my needs is turning out to be a pretty big problem.

Need to build a set of computer speakers. Don't have the time though, so I'll probably have to just buy them. Lame.

Looks great. The exterior touches you have done look nice too!

Why didn't you say so? Its simple. DRINK MORE BEER! Look how young I am... I like this

Working with machines (not cables ... we're talking leg extensions, seated chest press, etc) only enables you to move according to how the machine wants you to move. Machines take away the stabilization component. You are a function guy who needs functional exercises (machines are far from functional). Besides, let's face it ... at your height, it will be difficult to properly fit in those machines. After all, the vast majority of companies produce machines as 'revenue generators' and design them around a popuation of 'average' height individuals. You can do a LOT with that cable system you posted - I use the same piece of equipment (different brand) nearly every day. It is a fairly good piece for a beginner/intermediate.

Shoot me your e-mail and I will send you the actual document I distrubute to classes here. Pictures are included so it should save me a lot of explanation/typing.

The Warm Up Prior to exercise, it is necessary to perform a warm up. The goal of this warm up should be to prime the body for exercise. An adequate warm up may improve elasticity due to blood saturation and minimize the risk of injury to the ligaments, tendons, muscles and other connective tissues. For example, a general warm up could consist of 5-10 minutes of low intensity cardiovascular exercise followed by a few dynamic warm up exercises. A more specific warm up will have more in mind. The purposes of a warm up are as follows: 1. Increase proprioception (spatial awareness) 2. Increase muscle activation (neural drive) 3. Improve coordination and joint stabilization 4. Decrease joint viscosity 5. Incorporate movement similar to the movements of the activity (more sport-specific/athlete-centered) Most people will arrive at the gym and stretch … the wrong way. They will perform static stretching. This is where you hold the stretch in one position for 30+ seconds. Static stretching prior to resistance training will be detrimental to the muscle tissue and nervous system. In a December 2001 study in the Research Quarterly for Exercise and Sport journal, it was demonstrated that three sets of 15 second static stretches with 15 second rest reduced knee flexion and extension 1RM by 7-8%! As mentioned above, a warm up should increase blood flow to the muscles. Static stretching cuts off blood flow to the muscles. As always there is science behind how static stretching inhibits strength. Static stretching ultimately attempts to lengthen the muscle. It does this by decreasing neurological arousal and by decreasing the stretch reflex response. When training, you aim to achieve a heightened neurological sense and you do not want to go inhibiting anything like the stretch reflex prior to the workout. A decreased neurological arousal will decrease coordination, agility, balance, and volitional muscle activation. There are many different types of stretching and that will be another article for a different day. Prior to resistive training or exercise, it is recommended that you perform a variety of dynamic exercises to help get your heart rate up and prepare your body for what is to come. If weight training, proper use of acclimation sets is strongly encouraged. Examples of dynamic exercises include the high knee run, backward run, backpedal, lunge walks, lateral squats, inchworm, Hindu push ups, and the list goes on. Anywhere from six to eight exercises over the course of 10 yards or so (each) (or 8-12 reps if done on the spot) is recommended prior to exercise. There is more to the warm up, but I just wanted to get some information out there now. To come: Core Training – covering abdominal muscles, kinetic chains, proprioceptive feedback, and static and dynamic stabilization exercises. Force Production and the Physiology of Muscles – covering the sliding filament theory of muscle contraction, brief anatomy of skeletal muscle, and fiber type. Adaptations to Resistance Training (Neurological) – covering proprioception, motor unit recruitment, and reflexes. Biomechanics – covering mechanical advantage and levers, biomechanical concerns, and strength curves. Adaptations to Resistance Training (Muscle, Bone, CT) – covering bone formation, muscle growth, hormones, fiber conversion, and tendon + cartilage adaptations. Bioenergetics – covering energy systems, depletion/repletion, oxygen uptake, and limiting factors. Gender Differences – covering females and training. Stretching – covering all types of stretching and what type should be performed when. Training – covering principles, steps to creating a program, exercise selection, frequency, exercise order, rest periods, etc. Training for Power – covering components and definition, mechanics, development, and how to train for power. Agility, Speed and Speed-Endurance – covering speed, agility, objectives, training approach, and sample drills. Periodization – covering stress response, theories, and linear and non-linear models. Bodyweight Exercises – covering a variety of bodyweight exercises you can do at home. Quick Workouts – sample workouts you can complete in under half an hour that will leave you wondering why you signed up for this. Input on which you would like to read first would be great. That order is somewhat logical in terms of progression, but if someone wants me to jump right into quick workouts or something, that is quite fine. understand the science is not as entertaining/valuable as a quick read on program design might be. Keep in mind the views reflected in these articles are my own and repesentative of the proponents who developed the principles followed today. I am in no way going to gurantee complete accuracy as everyone is unique, especially when it comes to adaptations and responses. Furthermore, I hold no responsibility when it comes to you going to the gym and performing exercises. You are not clients so I cannot sit down one and one with you to determine if you are fit to start exercising. I recommend seeing a doctor prior to beginning any exercise program. I aim to provide the tools and knowledge for you to develop your own sensible program and modify your diet and/or lifestyle. I think that is all on that note. Oh, I do not work for nor represent any company ... so if I throw out a brand name, I will justify it. If you ask a question and I do not know the answer, I will tell you I do not know the answer ... and then find out for you. Respond to this thread how you wish. When it is all said and done (you give me list of the next two or three info articles you want to see) we will crop anything unrelated to the topic of warm up to keep it tidy.

Will do - right after work ... I'll leave this window open.