Slower and lower,…

TNT’s comment on my last post lead me to this post. Figured this answer was just too long to be a comment.  

In the previous post I laid out the circuit and how I weight it, TNT commented on how rotational stuff is not for everyone.  Very understandable, I certainly do not light the world up with my twists, especially when they include a lowering move, but I get them done.

I am right in the middle of the NROL FL1 circuits again. After pulling muscles last time around with these circuits I am more aware of how I perform all my squats and lunges. I have a tendency that when I am sailing through my workout I tend to lower too quickly. Always the first rep that I have caused the pull, drop too fast and, boom, causes a problem.

This time around, I am more aware of my balance and the pace of all of my moves. When it comes to lunges, squats, (especially Bulgarians) sumo, deads, I go slow. As an added benefit by going at a reduced pace it allows me to drop lower. This makes for better stress on the muscles.

So far so good, weighted the Bulgarian split squats at 25lb db each arm and performed well. I can feel a little pull but I am doing no damage. Finished my circuit yesterday with a dozen Sumo squats weighted with a 50lb db. I like this move, they really work the insides of my thighs.

TNT. I am sure you find many substitutions that are at least equal to a rotational move when a circuit you are doing calls for one. Knowing you, you insert an exercise that is even more rugged.    

Thanks for the note.


6 responses to this post.

  1. Posted by TNT Man on October 30, 2010 at 1:11 PM

    Damn – I typed up a whole response and lost the sucker. One more time………………….

    I agree with everything in your post. I do the same. My warm up is doing the exercise I am about to do – but with a lighter weight. So Squats – I start with body weight and mover up from there.

    I have to handle squats carefully – I still have the pain inflicted by the Sadistic SOB gym teacher in high school. Picture 100 pounds on your shoulders, in a deep squat doing duck walks around the gym.

    Unilateral leg exercises – I will do them – BSS and all – because of their focus on balance. I do not want to be that old man who loses his balance and breaks his hip.

    Rotational – that is another thing. The rotational move that will throw my back out – everytime. The one that puts me on pain killers for a week – no joke: Standing at the sink, rinsing dishes, turning to the left, bending over and putting the dish in the dishwasher. 😦

    Emjoy the holiday.
    TNT Man


  2. We had very different gym teachers! Coach Jones just threw a load of balls out on the floor and said “Go do something!” Most of us did, went around the corner and smoked a weed, made out in the parking lot,…every now and then we would play basketball, various sports!

    Your guy sounds like a real ball buster. Make that a back breaker.

    I always start every resistance workout with what I refer to as my “warm up circuit”. You see it on the front end of every one of my posted circuits. It usually takes anywhere from 7 – 10 minutes or so depending upon whether I do planks or not.

    I know folks in the gym look at me doing my arm rolls and leg spreads, etc, seeming to try to figure out what the heck I am up to. Without I spend that 10 minutes I know I can hurt myself. Everything is body weight.

    Walk 4 laps @ 2 tenths of a mile, 20 shoulder rolls fwd & backwards, 20 march in place @ leg, 20 side to side leg spreads, 15 – 20 prisoner squats, 30 jumping jacks, 25 Bosu push ups, 3 – 100 count Bosu planks, walk 1 or 2 more laps. From that point I am ready to attack a defined circuit.

    Too bad about the twisting, there is nothing like back pain either. Good you know and don’t make the attempts.

    And yes, I know I’m catching up to you in age everyday! If I ever forget Mother is right there to remind me of my receding hairline and the fact that AARP mails to me at least once a week it seems! My kids refer to it as “Old guy mail!”

    Be Well. Good job stepping in as host today.



    • Posted by TNT Man on October 30, 2010 at 9:45 PM

      After High School, it took me 15 years before I had the courage to step into a gym. When I did – I kept to the Nautilus circuit and stayed away from free weights – it has only been this past couple of years that I have been able to deal with free weights – what a legacy that guy bestowed upon me.

      TNT Man


  3. I view you as one tough guy. Imagine what he did to some of the no so strong.

    I don’t think as much of that crap goes on now a days, I know the schools where my kids go it’s almost the other way around, it seems that the kids have more authority then they should have. Teachers are heavily scrutinized. If a child is failing it must be the teacher’s fault, after all, it must be the teachers not doing the homework or studying for the tests, not the students.

    You know how many times a kid gets to retake a failed test? As many times as it takes to pass it! WTF! Not in my house!

    You know we have two 13 year olds. It’s the kids that are ruthless to each other, you should see how they interact as gangs on Facebook, etc,… When I went to school, if some of the things were said about you that are now posted on Facebook, you would punch that person in the mouth for it. There was a different respect for each other then there is now.

    Today’s kids can say or do anything toward a classmate and if that classmate even suggests anything physical they are the ones who suffer the discipline.

    Too many parents do very little to teach respect for anyone, including themselves.

    I know I got a little off subject here,… Things were different when we went to school, definitely not all good either, you are a prime example, although, what we have evolved to is far worse.

    Ok, off the soap box Rob!


    • Posted by TNT Man on October 31, 2010 at 11:11 AM

      I don’t disagree with anything you said. I see it first hand. One aspect of what I do and have been doing since the early 70’s, is representing student’s concerning school issues. The contorversies between the school and the student can be handled. The intereaction in and between the students is another story. The internet has taken bullying and stupidity to a whole new level. Today’s new services are filled with the stories. That is only the surface.

      13 is the prime age for stupidity. I wish you luck in getting your kids through these years. The absolute worst offenders – the girls.

      Good Luck
      TNT Man


  4. The Girls, no doubt, these kids are vicious!
    I shouldn’t say but no issue with my youngest son (13) or either of the older boys.


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