« Prev 1 2 Next » Reply Share Thread Facebook Twitter Tumblr LinkedIn MySpace Email Go to Previous Thread Next Thread Please make a selection first Author Topic: Do I really need to lift? (open) (Read 260 times) Aaron Silverman Legend Defense ... [send pm] Joined: November 2014 Posts: 3,701 Do I really need to lift? (open) « Oct 23, 2015 22:58:58 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "Better. Finish the set." Aaron will watch his technique for the rest of the set, then nod. "Rest for a few seconds - ten to thirty should be fine - and give me four more. Once you've done five sets of five, with good technique, I'll show you the next exercise." Back to Top   Some things are worth fighting for, some feelings never die... Eric Phillips Hero Intelligence A man of many hats [send pm] Joined: October 2015 Posts: 5,490 Do I really need to lift? (open) « Oct 23, 2015 23:01:33 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top It takes a while. A good while, and his legs hurt when he is done. He is glad to finally be rid of the bar as he rubs his legs. He is pretty sure he has a knot in his thigh now. Back to Top   Eric Aaron Silverman Legend Defense ... [send pm] Joined: November 2014 Posts: 3,701 Do I really need to lift? (open) « Oct 23, 2015 23:06:09 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "Give yourself a minute, get a drink if you need to hydrate." Aaron points out the water bottles he left near the squat rack! "Don't give yourself too long; when you're ready, come see me." He goes to the bench press... benches. Like before, he takes all the weight off the bar for Eric. Back to Top   Some things are worth fighting for, some feelings never die... Eric Phillips Hero Intelligence A man of many hats [send pm] Joined: October 2015 Posts: 5,490 Do I really need to lift? (open) « Oct 24, 2015 0:19:40 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top He shook his head to the water. He wasn't thirsty. Not yet. Just not used to using those muscles like that. "Well this one I am pretty sure I know how to use." He's seen it in enough movies and TV. How hard could it be? Back to Top   Eric Aaron Silverman Legend Defense ... [send pm] Joined: November 2014 Posts: 3,701 Do I really need to lift? (open) « Oct 24, 2015 0:31:11 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "Let's be careful anyway." Like before, Aaron will get under the weight first to demonstrate the proper form. "First, lie flat, get your eyes directly under the bar. Lift your chest, squeeze your shoulder blades, put your feet flat on the floor." Then he reaches up and grabs the bar, explaining his grip as he does. "Get your pinky on the bar's ring marks, make sure you're holding the bar in the base of your palms with a full grip and straight wrists. Then breathe..." He takes a big breath and unracks the weight! "And unrack by straightening your arms. Get it over your shoulders with your elbows locked." Then he lowers the bar to his mid-chest, still flat on the bench. "When you lower, keep your forearms vertical and tuck your elbows about 75 degrees. Then you just press it back up to above your shoulders, locking the elbows again." He does as he says! Then does four more bench presses, slowly, so Eric can see the technique. He's used to pressing much heavier weight so this demonstration is easy. Then he racks the bar and gets off the bench, so Eric can have a go. "Give it a shot; five sets of five, just like the squats. I'm right here spotting you, so if it feels like it's going wrong I'll bail you out and you can try again." He'll move to behind the bench! « Last Edit: Oct 24, 2015 0:39:17 GMT -6 by Aaron Silverman » Back to Top   Some things are worth fighting for, some feelings never die... Eric Phillips Hero Intelligence A man of many hats [send pm] Joined: October 2015 Posts: 5,490 Do I really need to lift? (open) « Oct 25, 2015 19:10:38 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top He does a lot better at this than he did with the squats! Back to Top   Eric Aaron Silverman Legend Defense ... [send pm] Joined: November 2014 Posts: 3,701 Do I really need to lift? (open) « Oct 26, 2015 1:19:59 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "See? Getting better already. Good job, man." Aaron will keep a close eye on Eric while he's doing the five sets, to correct his technique if necessary and otherwise make sure nothing goes wrong! When Eric's done, he takes the bar to help him rack it then grabs another one and takes it to a part of the weight room where there's more space. With this one, he leaves on two ten pound weight plates, one on each end of the bar. "You can't do barbell rows with the right form without weights on," he explains, as he sets up. "So, with the barbell on the floor, you bend over, keeping your lower back neutral, and grab it with your palms facing down." He shows the grip! "Then, keeping your torso horizontal, you pull the bar up to your chest and set it right back down - holding it in the air will tire out your back. You can use your hips to help with the lift if you need to, but you really want your upper body doing most of the work." Aaron demonstrates with a set of five! Then, just like the last two exercises, he steps aside to let Eric try. "You know the sets and reps by now. When you finish here, you're done for the day." Back to Top   Some things are worth fighting for, some feelings never die... Eric Phillips Hero Intelligence A man of many hats [send pm] Joined: October 2015 Posts: 5,490 Do I really need to lift? (open) « Oct 26, 2015 19:08:30 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "What do you mean your back neutral?" He'd watched him do the sets. But that was the first he ever heard that term used with a body part. Kind of weird. Back to Top   Eric Aaron Silverman Legend Defense ... [send pm] Joined: November 2014 Posts: 3,701 Do I really need to lift? (open) « Oct 26, 2015 22:11:54 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "Don't let it round. Keep it straight like I'm doing." Back to Top   Some things are worth fighting for, some feelings never die... Eric Phillips Hero Intelligence A man of many hats [send pm] Joined: October 2015 Posts: 5,490 Do I really need to lift? (open) « Oct 27, 2015 15:21:43 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "Okay." He'd take a slow deep breath and try and do it like Aaron showed him! Back to Top   Eric Aaron Silverman Legend Defense ... [send pm] Joined: November 2014 Posts: 3,701 Do I really need to lift? (open) « Oct 27, 2015 17:05:25 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "Take it slow, let's focus on getting it right." You could hurt your back if you do barbell rows wrong! Aaron stays close by, watching and correcting Eric's technique when need be. If there's any questions or concerns, he's here to help! Back to Top   Some things are worth fighting for, some feelings never die... Eric Phillips Hero Intelligence A man of many hats [send pm] Joined: October 2015 Posts: 5,490 Do I really need to lift? (open) « Oct 28, 2015 10:21:39 GMT -6 via the ProBoards App » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top He had to be corrected at least four times before he got it right. But he manages! Back to Top   Eric Aaron Silverman Legend Defense ... [send pm] Joined: November 2014 Posts: 3,701 Do I really need to lift? (open) « Oct 28, 2015 15:16:05 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "All right, you're done for today. Good work; water's where I left it, so hydrate and cool down." He did good for someone new to lifting! Aaron would take the weight plates off the bar and put them where they belong before he'd look back to Eric. "You're gonna want to lift three days a week for the best results - that could be Monday-Wednesday-Friday, Tuesday-Thursday-Saturday, Sunday-Tuesday-Thursday, whatever. Important thing is you're getting at least one rest day between workouts so your body can recover and get stronger. When you're out of here, I'd say go to your pod and take a hot shower, then hit the cafeteria and get yourself something with lots of protein. If you like, I can write up a plan for you and bring it to your place; you need to have a specific regimen when working out or you're not gonna get much benefit." Back to Top   Some things are worth fighting for, some feelings never die... Eric Phillips Hero Intelligence A man of many hats [send pm] Joined: October 2015 Posts: 5,490 Do I really need to lift? (open) « Oct 28, 2015 15:41:43 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top He felt a little overwhelmed by everything that Aaron was telling him, so he'd just kind of nod along. "Uh yeah, sure. If you wanted to write it down that would be pretty cool." Cause he was gonna forget stuff. Back to Top   Eric Aaron Silverman Legend Defense ... [send pm] Joined: November 2014 Posts: 3,701 Do I really need to lift? (open) « Oct 28, 2015 15:43:33 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "Where's your pod? I'll bring it over tonight." Aaron understands, it's a lot of information for a newbie, but he's trying to be helpful! Back to Top   Some things are worth fighting for, some feelings never die... Eric Phillips Hero Intelligence A man of many hats [send pm] Joined: October 2015 Posts: 5,490 Do I really need to lift? (open) « Oct 28, 2015 16:00:32 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "Oh, I'm in Pod three." Back to Top   Eric Aaron Silverman Legend Defense ... [send pm] Joined: November 2014 Posts: 3,701 Do I really need to lift? (open) « Oct 28, 2015 17:38:47 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "Pod 5, if you ever feel like swinging by. What's your name?" He didn't get it while they were working out. He's racking all the weights they used and wiping them down with disinfectant while he talks. Back to Top   Some things are worth fighting for, some feelings never die... Eric Phillips Hero Intelligence A man of many hats [send pm] Joined: October 2015 Posts: 5,490 Do I really need to lift? (open) « Oct 28, 2015 18:08:08 GMT -6 via the ProBoards App » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "I'm Eric. And you are?" Back to Top   Eric Aaron Silverman Legend Defense ... [send pm] Joined: November 2014 Posts: 3,701 Do I really need to lift? (open) « Oct 28, 2015 20:14:20 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "Aaron. Nice meeting you." Not much else to say. Back to Top   Some things are worth fighting for, some feelings never die... Eric Phillips Hero Intelligence A man of many hats [send pm] Joined: October 2015 Posts: 5,490 Do I really need to lift? (open) « Oct 29, 2015 9:30:31 GMT -6 via the ProBoards App » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "Nice meeting you too man. I'll see you around?" Back to Top   Eric Aaron Silverman Legend Defense ... [send pm] Joined: November 2014 Posts: 3,701 Do I really need to lift? (open) « Oct 29, 2015 23:52:01 GMT -6 » Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top "Sure thing. Hit me up if you need anything." Having a gym buddy or at least a spotter would definitely be helpful for Eric, starting out like he is. Back to Top   Some things are worth fighting for, some feelings never die... Reply Share Thread Facebook Twitter Tumblr LinkedIn MySpace Email Go to Previous Thread Next Thread Please make a selection first