Back to the gym

“Good job, sacco. You made it look easy.”

“sacco, thanks a bunch a lot heeheehee! Yupp...I saw that done before. I'll try that tomorrow for sure.”

“i must say i'm tickled pink with myself that i was able to get those vids to work.”

“pink???!

Looked at it again...and yupp...prolly would've done the knee movement incorrect if I didn't look at the video.”

“Looks great sacco!

I had a discussion about this today with a friend of mine (the one who bet me) who used to work out with a pro bodybuilder and a couple of pro wrestlers (the fake stuff). He is very much into kinesthesiology, good form and safety. Typical liberal.

I hadn't told him about our discussion or my view, I simply asked about the safety of a non-spotted dumbell press when trying to max out. Bottom line is he agreed with what I was trying to say that it's a great exercise, but it's not a safe move for somebody trying to max out. There are just too many things that can go wrong. There are a number of potential shoulder issues, dropping it is potentially worse than with the barbell, and you are more likely to over extend your chest if you lose control.

I completely agree that it's a great exercise, but in the context of maxing out, spotters, human or otherwise, are very important.

That being said, I've maxed out on it before without a spot and will do so again.

Gem, hold on to that dumbell when it's over you! Drop it if you reach muscle failure when it's to your side!!!”

“too tired tonight to work out...worked a 12 hour today, bustin at work to get the inventory done and then my normal work done...that being said I think I just want to go home and relax tonight.”

“nowslimmer - the bokken is great for learning muscular control.

I think the bo is better suited for learning how to handle a real world weapons like trekking poles, not because of it's physical design so much as it's method of operation. That bokken will be great for teaching confidence and speed of execution with the poles though. The problem with transferring bokken knowledge to trekking poles is the bokken is designed to handle slicing motions and a few thrusts, like a sword. The trekking pole would basically slap an attacker around a bit but wouldn't cause real damage unless you used it for more leverage type techniques. Used as an extension of your fists, like a bo, it could aide in a hand to hand combat if you were proficient at it, otherwise it could cause unnessesary confusion.”

“Thanks, Sarge, I agree. A while back, amongst other things, I remember slipping a bo between an opponent's(a classmate's) legs and using the leverage against one of his legs to raise the other leg to flip him on his back.

With a great instructor this class has been wonderful for exercise, learning and building self confidence. We are able to learn numerous things from other martial arts, some of which we blend into our own techniques. This includes Toide and COMBAT-KI. Our parent organization is Juko-kai headed by Ron Sacharnoski. As a point of interest, The Learning Channel’s Ultimate 10 Martial Arts named Professor Sacharnoski’s Combat-Ki as the world’s 5th best ultimate martial art.

If I understand correctly, you were a military martial arts instructor. As such you are no doubt way ahead of me. Three years ago I did have the pleasure of working some techniques with my instructor's brother, who was 60 at that time. He is one of only three Americans to have held the title of World Judo Champion.

Best of all, my classes are free with my health club membership. If you have not seen them, you might enjoy my pictures on Phil's Photo Page. (Scroll down a little.)”

“It's great that you are so into it! It's a way of life!

To clarify, I was a martial arts instructor, and I was in the military, but I didn't teach martial arts to the military.

I have seen your pictures. I pray I am in as good as shape as you when I'm older.

I'm also very encouraged that you have such great teachers to learn from. That is so important! There are way too many people teaching martial arts that have no business doing so.”

“didn't get much sleep last night...so I was really tired today...fell asleep on the couch so I got up at 8something and dragged myself to the gym. just got back. Amazing how much better you feel after a workout. You think you would be really tired, but I am wide awake.”

“nowslimmer - I would like to correspond to you about the organization you belong to, combat-Ki, and most specifically Ron Sacharnoski. I had to think about the best way to do this, and what I came up with is, if I get your permission on this thread, I would like to email you at the address you provide in your profile.

No doubt you have researched your art and are happy where you are. You more than likely can anticipate what I want to discuss with you, and if you are uncomfortable with it, just say so and I'll let it go.

Thanks.”

“sarge is going to propose to ns? wow! never saw that coming...”

“cute!”

“Both of my kids have belts/certicicates with the World Tae-Kwon-Do Federation. Bryan got a second stripe black belt...has it since he was 12.

Cameron has 2nd stripe red I think.

They lost interest after the school got to crowded and classes wasn't like they used to be.

I spend a lot of money on tournaments, testing, uniforms, monthly fees, etc...I felt if they don't want to go...it's no use to force them.

They did kick ass though...u should've seen mom turn into a screaming maniac during the tournaments. LOL

They do have a couple gold medals or 1st places. I really wish they would want to get back into it...but I doubt it.

If they ever WOULD get back into it, we would want to keep them in the world tkd federation though”

“nowslimmer - I'll check back for a response to the above post later. Thanks!

Gem - Did they consider trying another dojo for awhile? Maybe there is another tkd in the area?”

“Sarge- I have no problem with it. Fire away!

I imagine it has to do with the Legal problems. I was wondering if some of that prompted moving the organization to Texas a few years ago.

You don't need any special permission. Since the e-mail address is posted, anyone can send e-mail. But thanks for asking.”

“you've got mail”

“I've been slacking again. : (
Maybe I'll do one of my videos tonight, since my knee is so much better.”

“sarge,

my main point is that IMO, i feel that the dumbell press is a far superior exercise for the chest, it's overall safer and is a more effective tool for increasing your 1 rep max at the bench press, than using the bench press itself.

that said, i completely agree with you that 'in the context of maxing out, spotters, human or otherwise, are very important.'

but if you (gem) really want to max out without a spotter, i believe the dumbell press is safer than the barbell press. i think it's easier to bail out, or not get stuck do to the fact that you can easily exit with the weight at it's lowest position, even at muscle failure.

like you, i've maxed out sans spotter lots of times and have been stuck more than once at the bottom position. rolling that barbell down to your waist is no fun! i can only imagine how much worse it would be for a woman.

i should say that i'm not a personal trainer. i'm going by personal experience and what i've read.”

“pixie...get your butt to the gym.... NOW!! LOL

sacco, i'll try it today...but NOT with 55lbs on each side. [thats what that was on the video right?] lol
20 or 25 lb on each for me...maybe...”

“i think they were 65s ;)

not positive though, i just grabbed something in the middle of the rack that i knew i could do in a rush. 16 seconds for the video isn't a lot of time to start it, then run around and grab the dumbells and do a rep.

normally, i pick up the weights, sit down on the bench with them, mentally go through the set, take a few breaths and then start.

my workouts usually consist of only a few, high intensity sets with long rest periods in between.

another reason i can't stand the gym when it's packed.

i know you're not a newbie at weights so i didn't bother with the "start slow, get the feel for the exercise before you try to max out" disclaimer.”

“sacco, I like doing those dumbell press's but on a incline. I haven't tried the decline press yet.

BTW, How long did it take you to work up to the weight you were using in the video or did you just grab a larger weight to show off ;)”

“sac - We agree on all points.”

“i like the dumbell press for flat, incline, and my personal favorite - the decline.

i went for a whole year doing just those 3 exercises for my chest and made tremendous progress.

by the end of the year i was using 120s for flat and then 100s for incline and decline - all sets of 8.

not really trying to show off, just trying to give some insight why i feel they're so much better than regular barbell bench.

i'm also just made for weights.
if i jogged 10 minutes i'd need a paramedic”

“sorry man, couldn't resist...

hehehehe”

“sacco - That's amazing about your routine you used to do. It was very similar to mine I did for about 6 months.

I went only doing decline, flat and incline with the barbell. I did 3 sets of 12 for each exercise doing my weight.

Everybody accused me of doing roids - which I've never done - even a sports doctor I saw accused me of it! LOL

I'm not built like you though. Your jaw could kick my ass.”

“LOL. ditto!

i've been approached a couple times at the gym by young guys trying to feel me out - seeing if would divulge my 'roid source. (no thanks, if i wanted permanent shrinkage i do more swimming)

meanwhile, these same guys are benching every other day, curls and shoulders the odd days, of course. (all with very schitty form)

never seen one them in a squat rack.
last edited: 6/22/05 1:27:25 PM”

“I can't Gem. I'm at work!”

“I would have rather run . . .but I still have a knot in my left calf.


i biked 24 miles this morning.

At the gym I did light upper body: 2 sets of: Pull ups, push ups, alt bent over dumbbell rows, dumbell should press.

I also did some cafl raises on the smith machine, and the cafl function on the cybex. Agressively lifting with the cafl seemed to help cramping last time this occurred (5 years ago or more).


Also did core: 2 2-minute planks, side plank cycle, alt leg arm lift, 4 kg ball jackves (20) and seated twists with 4 kg (50)

then stretched.”

“Next door to my gym is a pizza shop.

Smells like pizza and stromboli when I come out of the gym.”

“see, now that would suck!! you go to the damn gym to work out because you ate too much all day....then you get out and smell pizza...

naaaa....that would def. be bad for me.
LOL”

“ugh. i'd find a new gym”

“#&%!$...i would send the mop over there and clean up... why should you have to change gyms?

really though...I think I would def. find me a new gym too.

Can't wait to try the dumbell chess press. Really curious...so we'll see how much LB I can press.

yeah...I am going to be a muscle machine!!! NOT!! but a little would be nice. heeheehee”

“probably won't be too much at first gem, but don't get discouraged.
i'm betting you'll make terrific progress in the first few weeks as your form and stabilizing muscles improve.”

“yeah...I know. I am not THAT strong on my upper body, just lucky that I do build muscle fairly fast there. Actually I think I am pretty weak in the upper body department.

Much stronger with legs...but not showing lots of definition. Weird...should be just the oposite. (if i compare my strengh. I know larger muscles take longer to show definition)

Oh well...i'll get there sooner or later”

“as i understand it:

showing definition has more to do with where you store body fat - which is a completely separate issue from where you build muscle faster.

put another way,
muscle can grow though hypertrophy or shrink though atrophy. besides your workout regime, the main genetic factor is your fast-twitch to slow-twitch fiber ratio in that area. you can adjust this ratio a tiny bit through extensive training, but not much.

your definition is based solely on by your total body fat percentage. you have no control over where your body wants to store that fat and there's nothing you can do to change it other than lower your overall BF%.”

“ROFLMAO
i think i just got told that i have a fat ass.
[not purposly]
which is true...so it's okay.

damn... got to eat less.
last edited: 6/22/05 2:56:11 PM”

“(glad you said it sacco - you beat me to it!)”

“seriously though - Don't feel bad Gem. Lots of women have fat legs.”

“LOL, not what i meant at all!

hey, like i told you before, if i was single i'd be all over you like stink on doo-doo.

very sensual doo-doo.”

“Excellent gentlemen.


You just told one of the hottest women on TT. Who recently posted an excellent picture in a pink bikini that, and I am paraphrasing here, that:

she is a fat legged piece of doo-doo.


Excellent. Just great.

We have enough problems keeping talent around here without you muscle heads mucking things up.”

“Oh man! Don't take it wrong Gem.

If I were single, and sacco didn't have his drool all over you, I'd be like "Hey baby ... How you doin'?"

Dang, I'm glad I didn't say what I almost said ... "Don't feel bad Gem. Lots of women have fat legs when they get old."

Then there'd be trouble!!”

“don't let Gem fool you guys into thinking she is fat. She isn't.”

“Ok knight in shining armor. Pecker down!

We know. Just teasing ...”

“ROFLMAO...I have to admit I am VERY bad about fat...some say it's almost a fobia. a fat fobia? I guess....could be. I don't care! so I like my ass skinny!

and sarge...you DID say it, didn't ya? don't think I didn't notice!! ROFLMAO

hmmm...what u mean pink bikini? Bitpusher did delete that link right?? RIGHT?????????

anyway...I am still ROFLMAO”

“I hear ya sacco. I've got some nice muscle tone in my arms.... under the fat. *sigh*”

“anyway...I am still ROFLMAO - Gem

Hey, whatever works!”

“http://www.foxnews.com/story/0,2933,158608,00.html

now if you add the rolling on the floor...sheeshhh...i'll be burning those calories.... whooohooooo”

“lee, if you're gonna paraphrase me at least get it close.

if gem were a piece of doo-doo it'd be a very sensual piece of doo-doo. rrrreeeooowwww.”

“oh stop it guys....I am burning too many calories laughing and rolling on the floor.”