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    Done yesterday :
    Taking care of my cold
    DD : 50 Knee Rolls, EC
    40 squats
    40 calf raises
    November challenge : 24 side bends, repeat twice morning & evening

    Done today :
    DD : 60 Knee-to-Elbow Twists, EC
    Walking ; 4,06 km, including
    The Long Run : day 15, 5 x 10sec sprints, 20sec rest and day 16, 1 min run, 1 min walk, 5 sets, in one go.
    Combat HIIT : Day 1, L3 (I take only 30'' rest between sets)
    My arm challenge : day 1, 3 skullcrushers, 2,3 kg dumbbells, 6 sets/25’’rest ( Redline , I read what you wrote in your thread about the Lafay's method and found it could be a nice way to progress. It will be 4 days series : skullcrusners, Zottman curls, one arm wall tricep extensions, alternate hammer curls, and starting again with one more rep until I reach 10, and then I'll try to increase the weight. What do you think ?)
    November challenge : 34 micro expansions, 3 sets in total throughout the day

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      Originally posted by Louve rose View Post
      ( Redline , I read what you wrote in your thread about the Lafay's method and found it could be a nice way to progress. It will be 4 days series : skullcrusners, Zottman curls, one arm wall tricep extensions, alternate hammer curls, and starting again with one more rep until I reach 10, and then I'll try to increase the weight. What do you think ?)
      Well, this kind of progression is normally used for difficult, compound exercises (such as dips or chin-ups) in the Lafay method. For isolation exercises, he usually recommends 3 sets to failure with 1-minute breaks... But it may be counter-productive here, especially since you don't have a fixed upper body routine. So, I'd say, go for it! Just don't hesitate to use really light weights at first, and try to go up to 6 sets of 12 reps before using a heavier weight (and starting back from 6 sets of 3 reps). Lafay is about long sets, light weights, short rest times, and alternating hard sessions with easier ones.

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        I can easily do the exercises with the weights I chose (at least with 3 reps - I didn't try for more) : 2,3 kg for the skullcrushers and 4 kg for Zottman and hammer curls. Maybe those exercises seem easy to you but my right tricep si so weak that I feel it after this first day.

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          Some morning news about my triceps : OUCH !

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            Is this a good "ouch" or a bad one?

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              A good one (like always with Darebee ) but totally unexpected because I thought that the exercise was light.

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                It may be light, but it's still new.

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                  Done today :
                  Walking : 1,52 km
                  The Long Run : day 17, 25 min run (2,71 km, 3012 steps) (I did it easy - barely faster than walking - but I did it. )
                  Walking : 1,37 km
                  (walking + running + walking in one go)

                  DD : 50 Thigh Taps, EC (I did 60 because I forgot the number )
                  Combat HIIT : Day 2, L3 (no rest)
                  My arms challenge : day 2, 3 Zottman curls, 4 kg dumbbells, 6 sets/25’’rest
                  November challenge : 26 side bends, repeat twice morning & evening

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                    Done today :
                    Walking : 1,57 km
                    The Long Run : day 18, 10 min run (1,21 km, 1492 steps), 10 min walk (included in :
                    Walking : 2,98 km
                    (walking + running + walking in one go)

                    My arms challenge : day 3, 3 one arm wall tricep extensions, 6 sets/25’’rest (each arm)

                    DD : 12 Jump Knee Tucks, EC
                    30'' rest
                    Combat HIIT : Day 3, L3 (no rest) (I liked it, it was like a ballet, but I can't see the difference between side kicks and turning kicks. I watched the Damer 's videos and no way to see the difference. xingyiquan , Redline , can you explain it, please ?)
                    2' rest
                    WQ : 100 sitting twists

                    November challenge : 36 micro expansions, 3 sets in total throughout the day

                    Comment


                      Louve rose a side kick is when there is a piston like move. You arm your leg sideways and kick out to the side. A turning kick has a whiping motion. You still arm sideways but instead of kicking in a piston like motion you snap your knee and kick aiming to the front. Some people practicing muay thai don't even flex the knee and pivot with an extended kicking leg really a whip

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                        Thank you, but I'm not sure I understand. (I mean : I understand the words, not the meaning when doing kicks )

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                          http://www.karate-do.be/mawashi-geri.phpTurnig kick

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                            Side kickhttp://www.karate-do.be/mawashi-geri.php

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                              Hope it helps

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                                To phrase things a little differently: with a side kick, you normally strike with the edge of your foot, as if you were trying to push your opponent away from you. With a turning kick (also called roundhouse kick), you strike with the upper part of your foot, as if your leg was a whip. It's roughly the same thing as using a sword to thrust (side kick) of cut (turning kick).

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