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Conference pasta::flex

Title:Bodybuilding and Weight Training
Notice:New FLEXers - read note 1.* Advertisements: 250.*
Moderator:PASTA::PIERCE
Created:Tue Jul 14 1987
Last Modified:Thu Jun 05 1997
Last Successful Update:Fri Jun 06 1997
Number of topics:1336
Total number of notes:22127

1332.0. "PTP : Nat Fairbanks" by AD::FAIRBANK () Tue Apr 08 1997 17:24

    
    Name : Nat Fairbanks
    Age : 24
    Height : 6'5"
    Weight : 360
    % BF : ~35%
    Chest : 58
    Waist : 46
    Frame : Xtra Large
    Gym : Hardbodies Gym in Clinton MA
    
    Training History
    I've pretty much always had a weight problem, but at the same time I'm
    built large enough to conceal it well.  I started high school at 6' and
    288lbs, determined to loose weight.  I joined the wrestling team, and
    by the end of the season was down to 225lbs.  By senior year I was 6'5"
    and a fairly trim 270lbs.  Then I went to college and got lazy.  I
    started my college freshman season at 340 but lost the weight to make
    wieght at the end of the season (275).  Sophmore and Junior year I
    maintained the weight, and senior year I packed it back on, to 325. 
    During wrestling season I lifted sporadically, but was never able to
    continue during the off season.  Construction work during the summer
    kept my strength up though.  During college I also discovered I have
    exercise induced asthma, but it's mild and didn't stop me once I got an
    inhaler.
    
    Digital then hired me, and during my first year here I managed to
    skyrocket up to 375.  My strength also took a nosedive.  Last July I
    started to lift seriously, and my lifting partner kept me going.  I've
    made serious strength gains since then, and have reached new maxs in
    almost every lift.  A side effect of lifting has been slight weight
    loss, much better fit of clothing, and slight increase in lung
    capacity.
    
    I've also just started my own weight loss plan, essentially eating
    better by cutting out most cheese, fatty meats, and adding cardio
    workouts to my schedule.
    
    Lifting Schedule 
    M-W-F are lifting days, changing between back/biceps and chest/triceps
    each set consistes of 6-10 reps, increasing weight each set.
    
    chest/tricep day is
    stretch/warm-up
    3 sets of bench
    3 sets of dumbell incline bench
    3 sets of dumbell bench
    3 sets of tricep pushdown
    3 sets of overhead dumbell tricep raises
    3 sets of single arm tricep pushdown
    3 sets of leg press with calf raises as well (bad knees = no squats)
    3 sets of machine curls
    (order of routine varies)
    
    back/bicep day is
    3 sets lat pull down
    3 sets close grip lat pull down
    3 sets seated row
    3 sets hammer curls
    3 sets of preacher curls
    3 sets machine curls
    3 sets of upright rows
    3 sets of triceps
    (order of routine varies)
    
    The arms agreement (lifting once with off day arm muscles) has lead to
    great gains in bicep strength, but triceps haven't responded as well. 
    Any hints on how to better develop my triceps?  They are my most
    difficult muscle to train.
    
    Most people are surprised by the relative lack of leg training, but
    they tend to be the muscle I need the least work in.  Current max leg
    press is ~600lbs at 12 reps.  I haven't tried to go higher because the
    machine doesn't have much more room for plates.
    
    I'm happy with my progress in other areas, but definately open to
    suggestions.  My goals for lifting include benching 400lbs,  which
    looks like it might happen in a few months, and developing great
    definition in my arms.  Weight loss goals are to get back down to under
    275, but that's a long term goal.
    
    -Nat
         
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1332.1HOTLNE::BURTrude people ruleTue Apr 08 1997 18:4717
egad, Nat! my gawd! please don't ever let me get you angry with me! you're 
benching 400 and you're concerned about tri development?  i'll bet that once you
shed some of the weight you want to get rid of, that those tris will come 
popping thru!

i can suggest kickbacks and when you do them, bring the arm up a little on the 
rear extension and then curl the db backwards (kinda like a reverse hammer 
curl).  on tri pushdowns, vary the angle on full extension: use a rope, angle 
bar, straight bar and split it up per/day, too: 1 rope, 1 angle, 1 straight...
(1 = 1 set/x reps).  dips will help, too.

good luck on the weight loss, do it slowly and right and you're prolly going to 
find that you're going to have to up you aero work, some; i'm a smaller version
of you and have always had a little too much problem, too.  have you ever had 
your thyroid checked?

reg.
1332.2PEAKS::WOESTEHOFFWed Apr 09 1997 17:003
  Question: What's a hammer curl and a reverse hammer curl ?

	Keith
1332.3DELNI::OTAWed Apr 09 1997 17:448
    Hammer curls are done with either a specialty curling bar or ropes on a
    a cable machine or dumbbells.  Using moderately weighted dumbbells,
    stand feet shoulder width apart.  Your arms are by your sides palms
    facing each other, just curl without twisting straight up keeping palms
    facing each other straight up until they touch your shoulders.  These
    are primarily for you forearm development.
    
    Brian
1332.4HOTLNE::BURTrude people ruleWed Apr 09 1997 18:2618
1332.5AD::FAIRBANKWed Apr 09 1997 19:0520
    
    .1
    I wish I was doing 400lb bench right now!  It's just a goal for now,
    although I do see myself reaching it in 4-6 months.  The reverse
    hammer/kickbacks sounds like a good idea, I'll try them for awhile.
    
    I'll have to ask a doctor about the thyroid thing.  My family medical
    history does include thyroid problems, I just never thought about them.
    
    .2-.4
    Reg and Brian pretty well summed up hammer curls.  I find they help
    greatly with carpal tunnel type stuff.  I'm at a keyboard almost all
    day here, and during high school and college did a lot of hammering,
    which is another action that has repetitive motion injuries associated
    with it.  The hammer curls have allowed me to pick up a hammer for a
    few days of work and not end the day unable to open my hand from the
    lack of muscle control.
    
    -Nat
        
1332.6PEAKS::WOESTEHOFFWed Apr 09 1997 19:223
  Thanks for the excellent descriptions of the hammer curl/reverse hammer curl.

	Keith
1332.7Also for good bicep shapeHOTLNE::CORMIERWed Apr 09 1997 19:366
    I find hammer curls also hit a different head of the bicep, giving it
    better shape. Also good for forearms, though, as someone said.
    You can do them with dumb bells, too. Just watch that elbow - don't
    lock it out and don't come up too far to release the contraction.
    Keep the elbows in tight to you sides.
    S
1332.8tricepsTHESE::BERNIERsorry wrong numberThu Apr 10 1997 15:5618
    
    
    You can also do a hammer curls across the chest instead of using a 
    upward and downward motion like hammering a nail. Start with the 
    dumbells along either side of you.  Keeping you elbows close to your
    side lift one of the dumbells up and across the chest area, lower it 
    in the same manner then do the other side.
    
    For better tricep development you can do what are call french pressess
    or scull crushers. One exercise that really hits the tricep big time is
    over head tricep extensions using a rope with the lat machine or any
    high pulley aparatus. after a couple sets of these you are will be
    screeming for days!
    
    Then there are also close grip bench pressess and dips. I feel that the 
    extension exercises are more of a shaping movement than a mass builder.
    
    	Wayne  
1332.9past few weeks have been goodAD::FAIRBANKThu May 08 1997 17:3521
    
    It's been a good few weeks lifting.  I've been getting a good burn in
    my triceps for the first time in a long time thanks to the advice, and
    I've been making real strength gains, particulary in my biceps and
    chest.  Best of all I'm down 20lbs from my Jan weight, and two inches
    in the waist.
    
    The only problem I've had has been pain in a nerve in my neck that
    starts right at the shoulder, runs just to the left of my spine, and
    goes over the top of my head to my forehead.  It only happed when
    benching heavy, and I seem to have stopped it by changing head
    position.  I used to lift with my head rotated slightly to the left for
    some reason, and now I just make sure to keep my head straight up and
    down, and the pain doesn't happen.
    
    Oh, and I guess I should put this in the lunch note, but right now I'm
    planning on making it to the Kimballs run.  It'll be good to put faces
    to the names.  At least for those in the area.
    
    -Nat