<p>Can’t put it off any longer and too much football to watch tomorrow to squeeze in a workout, so I’m off the basement. Send the search party if I’m not back in an hour! :)</p>
<p>Had a nice workout earlier- 5K on the eliptical/treadmill 2 sets @20 pushups 2 sets db 50/55 incline bench @15/12 reps 2 sets hammer strength bench 8 reps each
3 sets tricep extensions 120/130/140 15 reps each
3 sets tricep dip 135/145/155 15/15/12 reps</p>
<p>Tomorrow is back and biceps and another 5K</p>
<p>Back from the basement. That was a tough workout. You’ve got company MOWC. Sometimes I had to just stop and stand there. The curl/squat/press sets just about killed me tonight.</p>
<p>TOM:</p>
<p>You’ve got me beat. I did DB bench, too. Not incline and I did them alternating – holding one DB outstreteched while doing 12 reps with one arm, then holding that one up while doing 12 on the other arm. I was using 30 lb-ers.</p>
<p>My brothers do the alternate arm. It is harder. I throw that in every once in a while. On Monday I am going to start doing those kettlebell swings you mention. What weight did you start out with. I will begin there to get form correct and build in to it properly.</p>
<p>Tom:</p>
<p>I swing about 44 pounds right now, which is probably a little on the light side for a guy. But, I’m doing 12 rep sets on short rest in between and I’m plenty gassed. I sure don’t feel like adding weight. I think I started somewhere around 30 pounds. You want to pick a weight that is heavy enough to require powering it with your legs and hips, but it’s not an exercise that is really about going for a max weight. It’s more about developing power than strength. I would say somewhere in the 30 to 60 pound range is probably going to be right for guys, once they get the hang of it.</p>
<p>It’s a power hip hinge exercise. Pretty much a dynamic dead lift. The power comes from hinging the hips back and driving them forward.</p>
<p>Here’s a really entertaining coach teaching the swing. He’s teaching a style of swing with a power move (hips) at the bottom and a power move (lats) at the top. That will flat wear you out if you can keep it up for very long!</p>
<p>[dan</a> john perfecting the kettlebell swing - YouTube](<a href=“- YouTube”>- YouTube)</p>
<p>1 mile at the Y. They have new machines again. It seems like they just replaced the old ones.</p>
<p>The new ones don’t put a screen above eye level so that you feel like you’re constantly going to run into something. The screens are lower so that you can see over them. There are far fewer controls - most everything is controlled via touchscreen. There are ports for iPods and iPhones using the old dock connector and a USB port for everything else.</p>
<p>The default program keeps increasing your elevation. You start out running and then a few minutes later it feels like it’s a lot harder because it is. I just kept manually resetting the elevation everytime it changed it. It was roasting hot in there too.</p>
<p>The one thing that I really liked about the new treadmills is how soft they are. They’re about the softest on the knees that I can remember. They put you pretty high off the ground too.</p>
<p>Breaking news: BB survived THE TRAIL. Details at 11. :)</p>
<p>Fantastic! I was wondering when your hike was and hoping that nobody fell down the cliffs! Can’t wait for the full report…</p>
<p>
</p>
<p>Dan John is awesome! He’s funny and he’s a really good teacher!</p>
<p>Yay, BB! Tell us all about it.</p>
<p>IDad. Next time you are standing there, give me a call! United we stand!</p>
<p>Is anyone here knowlegeable about flex bands? My daughter has asked for Thera-bands, but all I can find (except on line) are Stott. Are they just as good? Do you know what brick-and-motar stores carry Thera?</p>
<p>Did a double yesterday. An hour of upper body lifting in the morning consisting of 3-4 8-10 rep sets for chest, lats, shoulders, bi’s and tri’s and an hour of indoor cycling wattage based training in the early evening consisting of lactic threshold steady state riding with neuro-muscular intervals every 10 minutes (are the next step above anerobic zone). Threw in some ab work too. Then dinner with my guiltless pleasure dessert of a warmed VitaTop chocolate brownie with a Skinny Cow Dulce de Leche Dixie cup on top. Yum!</p>
<p>
</p>
<p>Need a little more information because you’ve described a couple of different products. Not sure what your daugherer wants to do with them:</p>
<p>[Therabands[/url</a>] are six inch wide rolls of rubber or pre-cut in 5 foot lengths. Yougrab it, and stretch it to exercise. This is more of a physical therapy product and not too widely used for exercise.
But, it’s possible that this is for some specific dance drill? The TheraBand company also sells other of types of bands and tubing (see below).</p>
<p>If the actual Theraband is what she wants, Perform Better, a fantastic company shipping out of Rhode Island, sells the bulk rolls in all of the weights:</p>
<p>[url=<a href=“http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10751_1003956_-1_1000352_1000281_1000281_ProductDisplayErrorView]Product:”>http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10751_1003956_-1_1000352_1000281_1000281_ProductDisplayErrorView]Product:</a> Thera-Bands 6 Yard Box (6 in. wide)](<a href=“http://www.thera-band.com/store/index.php?CategoryID=11]Therabands[/url”>http://www.thera-band.com/store/index.php?CategoryID=11)</p>
<p>It looks like this is what the Stott bands are. No, I can’t imagine there is any functional difference between this and TheraBands. However, the colors will probably be different so if this is in a class where everyone has TheraBands, I guess that could be a minor issue.</p>
<p>[Flex</a> band](<a href=“http://www.flexbandonline.com/Sizes---Prices.html]Flex”>Sizes---Prices) You mentioned this one and I had to go look it up. These are giant rubber bands, probably 3 feet long and ranging in thickness from 1/2 to 3 inches wide. These are a fantastic exercise product. The brand most gyms use is the SuperBand from Perform Better in R.I. I have four of their SuperBands and use them quite a bit: for assisted chin ups and as resistance bands. I went with four of the 1/2 inch narrow bands so I can use one to four for various weights. The 1 inch would also be a good size. I can’t picture many women using larger sizes than that, unless they are using a 2 inch band for a lot of assistance in a chip up.</p>
<p>[Product:</a> Superbands](<a href=“http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10751_1003889_-1_1000352_1000281_1000281_ProductDisplayErrorView]Product:”>First Place Superbands (Resistance Bands))</p>
<p>[These are short thin rubber bands that are fantastic for placing around the ankles or wrists for various exercises. Really cheap. Very useful in fitness and exercise. The Green would probably be a good all around choice for females, with an assortment of yellow, green, and blue being a good option. The black is probably heavier than most women will use. I have a black one, but it’s a bit too much for me. I mostly use the blue for the stuff I do.</p>
<p>[url=<a href=“http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_10752_1003893_-1]Product:”>http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_10752_1003893_-1]Product:</a> Exercise Bands (Mini-Bands)](]Mini Bands[/url)</p>
<p>The main reason I asked what she wants the bands for is that Theraband also sells resistance tubing:</p>
<p>[Resistance</a> tubing](<a href=“http://www.thera-band.com/store/products.php?ProductID=45]Resistance”>http://www.thera-band.com/store/products.php?ProductID=45) This is, by far, the most popular band type product. It’s a rubber tube with some kind of handles attached to the ends. Among other things, you hook one end to a door and pull on it. This is a very widely sold product.</p>
<p>Perform Better has several options:</p>
<p>[Product:</a> All-Purpose Exercise Bands](<a href=“http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_10752_1004162_-1]Product:”>http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_10752_1004162_-1)</p>
<p>For a high-end version, LifeLine (the people who make the Jungle Gym XT) sell a very nice product. This is sold in Dick’s Sporting Goods and another similar chains:</p>
<p>[LifelineUSA</a> :: Build Your Own System - Resistance Bands - Products](<a href=“http://www.lifelineusa.com/products/resistance-bands/build-your-own-system.html]LifelineUSA”>http://www.lifelineusa.com/products/resistance-bands/build-your-own-system.html)</p>
<p>Or, I have been very happy with a package from WalMart from Perfect Fitness:</p>
<p>[Perfect</a> Fitness Resistance Bands: Exercise & Fitness : Walmart.com](<a href=“http://www.walmart.com/ip/Perfect-Fitness-Resistance-Bands/20434566]Perfect”>http://www.walmart.com/ip/Perfect-Fitness-Resistance-Bands/20434566)</p>
<p>Each package comes with two handles that clip to the bands, three different weight bands, a door anchor, and a mesh bag. I bought two sets, so I have a matched pair of each of the three bands, which gives me a lot of options for resistance by clipping the handles to multiple bands. I like these because they can be used with the handles or just by sticking a foot thru the loops. Definitely a good deal for $20 in stock at WalMart.</p>
<p>Anyway, that’s an overview.</p>
<p>Wow idad has provided a great overview! Let us know what she’s looking to use these for and we can help narrow down the options…</p>
<p>iDad is the encyclopedia of fitness!</p>
<p>Hah. My only “fitness” activity today is putting the rest the ornaments on the tree, wrapping a few packages, and watching a ton of football… My Pats play again today, so I don’t want strain myself before kickoff. :)</p>
<p>It’s snowing here in NH, but it doesn’t look like it’ll be enough to break out the snowshoes. It needs to snow soon or hiking is going to get more difficult. Large areas of bare rock with patches of glare ice here and there is a treacherous combination. Not enough on the ground to strap on the microspikes for traction, but the frozen bits are slick…</p>
<p>I went into Boston early this afternoon. I had a look at Google Maps before leaving and noticed traffic slowdowns on my route home and later heard radio reports of a lot of accidents. The temperature in Boston was in the upper 30s and it was in the mid-20s in NH. I passed a fair number of accidents on the way home - people driving too fast for conditions. The DPW crews were just starting when we got to the border - they should have been treating the roads ahead of time.</p>
<p>Thanks idad! You know a lot! My daughter is a dancer, so I guess she is seeing other dancers using these for warm ups. It was my impression that she was referring to the wide loops. I will ask. Thanks so much for the feedback.</p>
<p>I started reading “The Paleo Solution” last night. It’s time for me to learn more about nutrition both for my personal benefit and as a professional development. I HAVE to change my habits. Whether this will be the right direction or not, I don’t know yet…</p>
<p>I have used Therabands for therapy and stretching. I like them. </p>
<p>I might pick some up.</p>
<p>Yesterday, I was feeling kind of sick. I did nothing. Today, I went to the gym. It was such a drag. After about 40 minutes, I started to feel a little better. I was going to work out for about 2 hours, but
I stretched it to 3 hours by taking breaks and cutting the intensity way back. Just took it easy, but I wanted to burn 1200 calories.</p>
<p>The last hour, this guy gets to the elliptical next to me and he he flies. The guy just sprints for almost an hour. I said to the guy, “I can’t
believe you are not thinner. You smoke”. </p>
<p>The guy laughed. He said to me, “I am not as thin as you. I like your body. You have a nice cadence”.</p>
<p>I laughed. My cadence is slow compared to his. But, after he said that, I
was encouraged. I did pick it up. About 160 strides per minute on the elliptical. I don’t know what the guy was doing. Looked like 200 or more a minute to me. But I was happy with 160 strides a minute for 45 minutes. I did not know
I could keep that pace up.</p>
<p>I never got runners high. I have no idea what it is. But I notice, at the gym, on the elliptical, around the 30 to 40 minute mark, I wouldn’t say I get a high, but working out gets a lot easier. A lot of times, I feel like quitting around the 20 minute mark, but if I just keep going, working out on the elliptical is not bad…</p>
<p>I would like to skip the first 20 minutes. :)</p>