fordguyinny's Journal

     I finally got back into the gym today, and picked up with a Day 3 core workout. Not as many exercises as I wanted to get, but I got alot of reps and alot of muscle failure.

Inclined Sit-up: 100 reps

Lat bar core push down: 40lbs. x 50 reps

Lat bar pull down: 70 lbs. x 80 reps

Cable Crunches : 55 lbs x 80 reps

Cable something or other, i'll have to describe later: 20lbs (2) x 40

Crossover cable & twist: 30 lbs (2) x 60

Hanging Crunch: 40 reps

The exercise I don't have a name for starts with me standing with my right side toward the tricep cable. Using a single handle on the cable, My arm is extended out to my right, and just above shoulder level. Then, with my arm remaining extended, I pull the cable down to my side.

All of these exercises were more of upper abdominal or core. I'll have to find some good lower abdominal and quadricep exercises other than squats.

Most of the exercises I do are designed to transfer power from one group of muscles to another. Most power in athletics comes from twisting motions, which take power from one place in the body and slingsot it through to another. Pitching a fastball is one example. The motion starts with the pitcher raising his front leg. Then he spins and plants it into the ground, transfers the power to his hips which face the plate first, then a split second later the upper body is following through, with the pitchers arm acting like a whip through the air. They keep their non-throwing arm tucked close to the body, so energy doesn't transfer out of it, slowing their movement down. Only after the ball is released do they extend their non throwing arm, to keep them balanced.

If you want to feel the difference between transferring power and isolating muscle groups, try this: Squat down, keeping your hands down to your side, then jump as high as you can. Do this five times. Then, squat down, and the next time you jump, raise your arms as you jump like you are pushing a level piece of plywood above your head, and as you come down, let your arms go back down to your sides.

You will wear out quickly doing the second one, because your arms are exerting pressure downward through your body in order to push up. Your legs are trying to do the same thing, but since the force is coming down from the arms, through the core, it takes more power to overcome gravity in order to jump. However, once your arms reach full extension, there is no more resistance. They do this at the same time your legs reach full extension, and because you had to use more power to overcome gravity, you will jump higher. It's the difference between compressing a spring 50% and 100%.

That's all I have for now. Good workouts to you all.