View Full Version : HLSG Weight Training Challenge - Week of 1/22: CHEST
01-21-2001, 02:32 PM
Whew, our leg challenge got me off to a great start. My glutes and thighs feel like I sat in the electric chair yesterday! What say we work chest this week. I propose a classic, which is not only good for the entire pectoral area but with light weights, is a great warm-up for chest:
Flat-bench dumbell presses, 3 to 4 sets of 15 reps. Any weight you choose. Lie on a flat bench and stabilize your abs; press dumbells toward ceiling, palms facing away from you. Get your position and with pecs contracted, slowly raise and lower. Use light enough weights that you can bring them back to chest level and get them up again w/o shaking too much - form is more important than poundage. Anyone else?
01-21-2001, 03:33 PM
Sounds good. I would like to participate and think up a second exercise but I can t. http://www.cookinglight.com/bbs/frown.gif There is one TOUGH paralegal in my house (though she is very nice) and she s forbidden me to go to the gym until I finish at least 20 more pages of mumbo-jumbo. So maybe I can join you guys later in the week...
Oh, oh....now my bulletin board privileges are being cut......offf.............
01-21-2001, 05:25 PM
Originally posted by Natasha:
Sounds good. I would like to participate and think up a second exercise but I can t. http://www.cookinglight.com/bbs/frown.gif There is one TOUGH paralegal in my house (though she is very nice) and she s forbidden me to go to the gym until I finish at least 20 more pages of mumbo-jumbo.
That's right Lawyer - back to work! Exercise those brain cells! WHIP WHIP Actually, a break at the gym will probably help your thought process. Good luck!~
01-22-2001, 12:29 PM
I like to work the correlating muscles when I lift so I will add some back exercises. I challenge everyone to 3 sets, 15 reps of the lat pull down machine. Whatever weight you choose, remember your last rep should be very difficult. Also, put the bar down in front of your chest, as opposed to behind your neck and back as that can cause injuries. If you don't have a weight machine there is a similar exercise you can do with free weights. Sit on a bench, lean forward at about a 45 degree angle with your hands down by your feet. With free weights in each hand, lift your arms out to the side and lead with your elbows until they are equal with your shoulders. Contract your shoulder blades together at the top of the movement. I tried to find a demonstration of this move but have not been able find one. Hope I didn't thoroughly confuse every one.
[This message has been edited by Laura (edited 01-22-2001).]
01-22-2001, 06:14 PM
Okay, now I get to say what Pat said last week - poopie (that just cracked me up Pat)! I didn't get to finish the leg challenge because of a stomach thing on Friday. Then Sunday I got hit with some sort of flu or cold thing (it's still brewing and the fever isn't too bad, so that probably rules out the flu).
I plan to make it to the gym tomorrow (today I was still feeling weak and achey - NOT a good time to challenge yourself!) and get back into the swing of things. I start a new program at the Y this week and hopefully it won't interfere with this challenge - as in I hope I'm not too sore from their program to participate in this one!
Good luck everyone! Since we only have 2 exercises so far, I'll add an exercise:
1. Flat-bench dumbell press - 3-4 sets, 15 reps
2. Lat Pulls - 3 sets, 15 reps
3. Incline Flye - same as regular flye but on an inclined bench - 3 sets, 15 reps.
If anyone needs any further explanation on form for this one, I can elaborate - I figured it was a pretty standard one that everyone knows already.
01-24-2001, 06:38 PM
I refuse to let this go by the wayside. I had such a great workout from our last challenge. I've added the fourth so here is our challenge for the week, HLSG:
1. Flat-bench dumbell press - 3-4 sets, 15 reps
2. Lat Pulls (to the front) - 3 sets, 15 reps
3. Incline Flye - same as regular flye but on an inclined bench - 3 sets,15 reps.
4. Dumbell rows, 3 sets of 15 reps (each side).
For dumbell rows: place left knee and left palm securely on flat bench and position right foot a little behind you on floor so your back remains flat throughout. Don't arch or bow the lower spine. With dumbell in right hand and palm facing your body, bring right elbow back at chest level until dumbell is next to body. Lower but don't try to touch the floor, just a natural movement down. Focus on the lat as it works and think of the "pulling in" motion which is the function of the muscle. (put your arms out to the side and draw your shoulderblades together just to get the feel of it) Do all reps and repeat on other side.
01-25-2001, 08:26 AM
Thanks Pat58! I may actually get to the gym tomorrow for the first time this week. I think I got your sinus infection http://www.cookinglight.com/bbs/biggrin.gif . I may be able to squeeze in both challenges if I go over the weekend. I usually hate going on the weekend, but after being couped up quite a bit this week (the kids are sick too), I'll be ready to get out and go for it!
And everyone else should thank you too - if you hadn't chimed in with your 4th exercise, I was going to suggest push ups!!! http://www.cookinglight.com/bbs/wink.gif
01-27-2001, 04:11 PM
How'd everyone (anyone) do? I went to the gym this morning and did our whole challenge - it is good to have different routines with different inputs. I hope we're all feeling better and getting ready to jump back in! Who wants to start us off next week?
01-27-2001, 05:11 PM
Great job Pat! I'm still struggling with this cold or whatever it is. Still had a fever as of yesterday, but I think maybe I'm headed back to health as of today. Now I can't WAIT to work out again. Heck, even getting out of the house to go to the grocery store would be a thrill at this point! Hope everyone else is having a better week!
01-27-2001, 05:17 PM
Lindrusso, sorry to hear you ve not been feeling well. At least it sounds like you re on the mend.
I would like to propose that we do ARMS next week (not that I ve been able to participate in either the leg or chest exercises). http://www.cookinglight.com/bbs/redface.gif Anyone game for that? We can start a separate thread for the specifics. And I happen to love good old pushups, so I m gonna propose that we do some of those... http://www.cookinglight.com/bbs/smile.gif
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