Back (General) – Dumbbell Bent-over Row
Bracialis – Dumbbell Concentration Curl
Wrist Flexors – Dumbbell Ulnar Flexion
Need to use a lighter weight and do these lifts slower to make sure form is perfect
Back (General) – Face-pulls
Loved these. Adding them to this workout from now on. Thanks to robertscott and jungledoc for that suggestion!
1. Why the seated calf raise? Intuitively, I would think a standing raise will hit both soleus and gastroc. And I think seated hits only one? Just the little soleus?
I'll give the standing raise a try this week. The seated raise, no matter how I positioned my feet, used my quads more than I'd like. Especially the day after my quad workout.
Look, just diet down. You will get the abs JUST FINE. I will bet on it.
I'm not tooooo worried about my abs, because you're right, the diet is what will do that for me and I'm good at dieting. I was actually planning on adding more protein (not getting enough right now, only about 150g per day when I want to be at 250), and will have to be careful about how I do that without adding too many calories. An extra two scoops of whey protein and two more chicken breasts should do the trick, only adding about 700 calories. 700 isn't bad considering the only other things I eat are fruit, vegetables, and a little deli meat.
3. Question (not feedack): I was playing with the captain's chair, but could not get a good feel for it and I dislike the jerk in the back. It is appealing that it is fixed and designed for the purpose and has selector plate weight adjustment. How do you like it and how do you concentrate on the motion?
The big thing with the Captain's Chair that everyone tells me is that it does nothing for you if you just bring your legs to your chest. Everyone argues about whether ab exercises really work the abs, or just the hip flexors. Bringing your knees to your chest will work your hip flexors (giving you the "burning sensation" in your abs without really doing anything for your abs). After you have your knees at your chest, bring your knees up to your face, arching your back. Bringing your legs up slower eliminates the jerk, at least for me, and makes it ten times harder.
After seeing yours, thinking I should make an Excel spreadsheet myself. Trying to finish this semester so my schedule has been a little sporadic, so hopefully I can make a followable eating schedule next month. Thanks for the input!