Stress a couple of moves,….

I had a great circuit Friday night at the gym.

NROL FL1 circuit A6. Calls for 2 exercises that once you get use to are not all that challenging,…. Unless of course you modify them.

Keeping balance on the Swiss ball for 10 seconds at a time while doing the Hip Extensions is tough enough. Tougher when you don’t use your arms for balance. Even more difficult when you are balancing a 35 lb curl bar across your hips.

This changes the exercise, after 3 sets of 10 with a 10 second hold each rep, ratchets up the complexity of the move to a whole new level.

Second, (I’m into using curl bars lately)  Swiss ball crunches, 10 – 15- 20 reps at a time with a 25 lb plate is ok. Got to where I was adding a pullover to tighten things up. Today I picked up a 35 lb curl held it just under my chin, around the Adams apple, hands in tight, elbows down, then did 10 reps, as the circuit calls for…interesting!

Second set with a 45 lb bar, third set with a 55 lb bar.

Try these, they might add just that little bit of flair your looking for to keep a circuit interesting. Did it for me.


5 responses to this post.

  1. Posted by TNT Man on November 7, 2010 at 8:58 AM

    You can never leave well enough alone – 😉 Nice going.

    I did a double yesterday – did another double this morning – just trying to get ahead of that vacation.

    Enjoy the day.

    TNT Man


  2. At some point it dawned on me that I am doing all of this to build my strength, lose fat, be the next Brad Pitt,… you know the drill! So why do an exercise just to do the reps if it is not working you?
    So I experiment until I find the right way to get it working. These two I mention in my post work.

    I have to find different ways to put strain on my muscles then most folks. Most can add weight I really cant. I have been trying to be more aware of the amount of weight and average heart rate, I want this valve to last 40 years!

    I am never going to bench press 200 lbs, never going to try. Other then a few dead lifts with 120lb bar or 100lbs in dumb bells I am at the top of my scale for weight. I have one shot at popping the aortic graft and I’m dead before I hit the ground.

    I’m 200 lbs, Most of the guy’s and gal’s working out when I am exercising couldn’t drag me out of the way of the free weight racks! They would have to work around me until someone was to show up and carry me off! They are nice people I wouldn’t want to do that to them. So, I find other ways to safely stress simple exercises.


  3. Posted by TNT Man on November 7, 2010 at 7:17 PM

    When you hit your goal weight and when the Docs say that you only need an annual check up – it will be time to write that book. After all there was a guy in today’s NYC marathon who had a double lung transplant and ran along side his Surgeon.

    I will be the first in line to buy your Book: “Captain’s Log.”

    Keep up the great work.

    TNT Man


  4. Oh my! Look at you!!! WOW! You are really setting the bar high…bet you are getting some great returns too! Hip extensions with the swiss ball….have you tried one legged ones…I swear, who invents these things!!!

    Great job…great way to mix it up and keep it interesting!




  5. Take a week away and you lose alot! I appologise for missing your notes.

    I won’t be planning that book tour just yet, I am the last person to be advising folks on how to exercise! At target weight or not! Cardio already has me on the annual visit rotation, not due to see him again until spring. !/2 way there I guess.

    BB Mom,
    I do everything I can to balance on 2 legs, I could really embarrass myself attempting the extensions with 1! That could be funny stuff if you’re not me!
    Maybe I’ll try them just the same. Thanks for the suggestion.



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