Kim's place

[Ctrainer]

Originally Posted by kimm4

Here's the article on waveloading:

http://findarticles.com/p/articles/m.../ai_n16676154/

You most likely won't find cobras in google or you tube.

They're done from the cable crossover. Stand in the middle and grab a high grip handle from each side. (Like if you were going to do standing bicep curls) Kneel down on the floor and the exercise is done exactly light a wide lat pulldown.

Sweet...I am gonna have to abuse myself with that!!!

[kimm4]

Originally Posted by rpaul11

I really think my chiro saved me from having surgery. I do the piriformis stretching pretty regularly. There is also another stretch the chiro taught me called the McKenzie exercise (thats what the chiro calls them) based of the teachings of a man named McKenzie who was a pioneer in modern back physical therapy. It is a pretty benign stretch. basically you lie on your stomach put a few pillows under your chest. Or raise up on your elbows. while up on your elbows you relax your lower back muscles alloweing your pelvis/lower back to form its natural arch. You start off doing it or 5 minutes...after a few days you up it to 10 minutes. build it up to 30 mins a day. There are times when my back has been bothering me and I do these that I can actually feel the vertebrae dropping into place. I should do these every day...but you nkow how complacent we can get at times.


so the belt doesn't help at all with the back? I was more maning for my heavier sets and not for all of them

When it comes to stretching the back it feels good while you're doing it, but I think it hurts a person in the long run. It's like constantly picking at a scab that never seems to heal. That's why I like doing the back exercises as opposed to stretching...I just think I've gotten more out of it...but who really knows?

[soleuvanathlete]

Originally Posted by kimm4

Yes presses before the squats. Rep scheme and sets is up to you. I'm a fan of waveloading and I've been doing it for years. It's given me the best results when it comes to busting through plateaus, building strength and size gains.

Originally Posted by Buffycat3

I Love waveloading!

Huh! Never even HEARD of "waveloading"~I'm going to implement it when my current program is complete. Glad I saw this~thanks!

Originally Posted by kimm4

OMG your poor mom. Back injuries are the worst. I wouldn't wish them on my worst enemy! I was crushed having to bow out...all that hard work for nothing...

I was absolutely useless for 3 months. I couldn't move, clean my house, cook, drive, play with my kids...longest 3 months of my life no joke...

This just scares the CRAP outta me. I have recurring lower neck/upper back pain that is ALMOST debillitating AND occasionally when I'm doing MY HAIR I get a twinge in my neck that makes me nervous. I love my heavy squats & deads, but I do worry...

[kimm4]

Originally Posted by soleuvanathlete

Huh! Never even HEARD of "waveloading"~I'm going to implement it when my current program is complete. Glad I saw this~thanks!



This just scares the CRAP outta me. I have recurring lower neck/upper back pain that is ALMOST debillitating AND occasionally when I'm doing MY HAIR I get a twinge in my neck that makes me nervous. I love my heavy squats & deads, but I do worry...

Hi Brooke, so awesome you're here!

Yeah I def tread lightly...it's always in the back of my mind...

[rpaul11]

Originally Posted by kimm4

When it comes to stretching the back it feels good while you're doing it, but I think it hurts a person in the long run. It's like constantly picking at a scab that never seems to heal. That's why I like doing the back exercises as opposed to stretching...I just think I've gotten more out of it...but who really knows?

ooh...don't get me wrong...he is also a big proponent of strengthening exercises.....he says the best exercise I can do...If I were only to do one...is hyperextensions.

[kimm4]

Originally Posted by rpaul11

ooh...don't get me wrong...he is also a big proponent of strengthening exercises.....he says the best exercise I can do...If I were only to do one...is hyperextensions.

absolutely!^^

[Fit_After_40]

Great shot to the legs Kimm! Heavy a$$ weight on those leg presses.

Grats on the build on the legs as well.

[Buffycat3]

Yep your journal is one of a learning tool....thanks for this!

My home gym doesn't have two high cable, so I am unable to do Cobras damit!

On the other hand....I can do laundry, cook and ummmmm lol

Keep up the great work Kim!!

[rpaul11]

Originally Posted by Buffycat3

Yep your journal is one of a learning tool....thanks for this!

My home gym doesn't have two high cable, so I am unable to do Cobras damit!

On the other hand....I can do laundry, cook and ummmmm lol

Keep up the great work Kim!!

If you have something across from your cable station that you can hang onto you could do a one arm cobral...Heck...you may not even have to hold onto anything.. I did 50 pounds per arm...that 50 pounds won;t move me from where I'm planted

[Bad.bull]

Gm Kimm....a home gym...when do we get to see the pics?

[ironwill1]

Hey Kimm, passing through wanted to say "hey" looks like your doing gr8. How are the legs doing? Hope all is well. Ahhhh yuh we had snow in Maine this morning.....you must not get much in Mass.

[cactusflower]

Drive by hi!

[Ctrainer]

Happy Friday.....hope you have a great weekend!!

[ironwill2008]

Originally Posted by kimm4

Oh I'm glad you like the cobra's. I found them in my g/f journal quite a while back and I love them!

I had problems in the L4/L5 area as well. Loss of fluid and slight disk herniation as well. I tried the chiro, but it made it worse.

I use these exercises faithfully and haven't had any back issues since. So keep them close if you ever need them.

piriformis stretching
anti rotation barbell
cable wood chops
russian twists
pallof presses

Good info. Thanks.

[kimm4]

Happy Friday everyone! I'm in a hurry as I'm headed to the movies. Hit the gym for some bis/tris. Solid little workout. Towards the end I pinched something in between my shoulder blades...which effected the last few exercises. I'll be fine.

BB curls
65 x 12
75 x 10
85 x 8
90 x 6

Tri pressdowns
60 x 15
60 x 15
70 x 12
80 x 10

Chins
7, 6, 25lbs x 3, back to bw for 6

Overhead rope ext
90 x 10
80 x 12
100 x 8
90 x 12 (pinched something on the last set...)

Hammer rope curls ss w/ Tri pressdown machine

Curls
100 x 10
90 x 8
90 x 10
80 x 15

Seated pressdowns
140 x 12
130 x 12
140 x 12
130 x 12

BB wrist curls
45 x 20
couple sec rest
45 x 15

Thanks to all of you for your support and motivation, have a great weekend!!

[Guff]

Damn you're strong

[2nd_chance]

Originally Posted by Guff

Damn you're strong

She's beauty plus the beast! You bb curls are ridiculous

[kimm4]

Originally Posted by 2nd_chance

She's beauty plus the beast! You bb curls are ridiculous

LOL thank you!

I haven't been bb curling very long...I just switched over from ez bar curls (they started bugging my wrists!)

I think I actually hit a PR with the 90 today...but I was too lazy to check back in my journal...

Where the hell is my company? Everyone's meeting here.

I will try to get to journals later tonight...I've got to get up very early for work all weekend...

[kimm4]

Originally Posted by Guff

Damn you're strong

Thanks Guff! May your weekend kick much ass!!

[JoeyDoyle2]

Originally Posted by kimm4

Happy Friday everyone! I'm in a hurry as I'm headed to the movies. Hit the gym for some bis/tris. Solid little workout. Towards the end I pinched something in between my shoulder blades...which effected the last few exercises. I'll be fine.

BB curls
65 x 12
75 x 10
85 x 8
90 x 6

Tri pressdowns
60 x 15
60 x 15
70 x 12
80 x 10

Chins
7, 6, 25lbs x 3, back to bw for 6

Overhead rope ext
90 x 10
80 x 12
100 x 8
90 x 12 (pinched something on the last set...)

Hammer rope curls ss w/ Tri pressdown machine

Curls
100 x 10
90 x 8
90 x 10
80 x 15

Seated pressdowns
140 x 12
130 x 12
140 x 12
130 x 12

BB wrist curls
45 x 20
couple sec rest
45 x 15

Thanks to all of you for your support and motivation, have a great weekend!!

very,very impressive Kimm!!

[Guff]

Originally Posted by kimm4

Thanks Guff! May your weekend kick much ass!!

It always does my friend

It's a rule I live by!

[2nd_chance]

Oly bar curls rule. There's something that feels so "Arnold" when doing them.

[ironwill2008]

Originally Posted by kimm4

BB curls
65 x 12
75 x 10
85 x 8
90 x 6

This is terrific work, Kim! Good job!


Weighted chins are IT!

[supy]

Originally Posted by kimm4

Happy Friday everyone! I'm in a hurry as I'm headed to the movies. Hit the gym for some bis/tris. Solid little workout. Towards the end I pinched something in between my shoulder blades...which effected the last few exercises. I'll be fine.

BB curls
65 x 12
75 x 10
85 x 8
90 x 6

Tri pressdowns
60 x 15
60 x 15
70 x 12
80 x 10

Chins
7, 6, 25lbs x 3, back to bw for 6

Overhead rope ext
90 x 10
80 x 12
100 x 8
90 x 12 (pinched something on the last set...)

Hammer rope curls ss w/ Tri pressdown machine

Curls
100 x 10
90 x 8
90 x 10
80 x 15

Seated pressdowns
140 x 12
130 x 12
140 x 12
130 x 12

BB wrist curls
45 x 20
couple sec rest
45 x 15

Thanks to all of you for your support and motivation, have a great weekend!!

Holy crap im so glad i can curl a little more than you. all i can say is WOW WOW WOW

[Ctrainer]

Those weighted chins are bad-a$$!!! Great job on the PR!!

Working on the weekend FTL!!!

What movie did you see?

[Fiend_73]

You're a freakin' powerhouse!!

[kimm4]

Originally Posted by Fiend_73

You're a freakin' powerhouse!!

Yeah I do alright...

Thanks so much and congrats on your show!!

[Fiend_73]

Originally Posted by kimm4

Yeah I do alright...

Thanks so much and congrats on your show!!

Yeah me too, but we gotz to be humble or else we scare off teh newbz, right?


Thank-you, there will be more, its like crack!!

[kimm4]

Originally Posted by Fiend_73

Yeah me too, but we gotz to be humble or else we scare off teh newbz, right?


Thank-you, there will be more, its like crack!!

Humble absolutely...

I could never say I'm a TOTAL HARDCORE, BADASS, PLATE SMASHING, GRANITE GODDESS!

That's a little too much...

More shows excellent...it's a good kind of crack!!

[BuckSpin]

Curling 70% of your BW for reps.......

That is s-i-c-k......