[CoachMike]

Originally Posted by Ronrat7

Incredible looking program Coach Mike! I'm 2-3 wks away from completing a fatloss oriented program, but will be trying this in March. I'm 39, but I'm NOT going to wait 9 months until I'm actually 40 to do the workout. I work full-time, put in my yrs in at the gym, and am just as beat up as anyone else LOL.
In the meantime, I'd like to implement some of the mvmts you have listed in with my current upper/lowerbody dynamic warm-ups. I don't have Inside Out yet. Could you give me a brief description of the Quadruped Thoracic Rotation Extension?
I also appreciate the links to the Gironda Neck Press and Dips vids. Those helped and will improve the form in which I had been using.
Continued luck on your own transformation as well. Any chance you will you be coming stateside to go to the Arnold Classic this yr?
Ron

LOL . .I'm sure at 39 you'll see just as much change

Kudos to you for asking on the stretches . .THEY ARE PARAMOUNT TO LONGEVITY . .
Write them in your journall w/ commments. They have been one of the most successful traits I have re-introduced to my regimes.

The "Quadruped Thoracic Rotation Extension" would look like this-
Start face down on a mat on your hands and knees, flat back.
Lift one arm off the mat, place the middle finger by your temple and point the elbow out to the ground.
Now lift the elbow out to the side so it lifts up toward the ceiling, following it with your face as far up as you can reach and return to the start position.
This is a controlled movement that moves the musculature around the thoracic/ subscap region, not unlike wringing out a washcloth.

Remember though, thoracic and scapular mobility make for lumbar and glenohumeral stability.

Obviously attempt the same number of reps and range of motion with both sides.
Make a note if one side moves better than the other . .
If yes, time to foam roll the scapular area even more !!


As for the exercise videos, google Ron Kosloff/ Vince Gironda DVD . .
As you can see, they're hardly high end in "glitz" or production BUT the info on form and technique is invaluable.
I've never regretted learning

I'd love to hit the Arnold but I'm swamped busy right now beyond belief.
I'm also already committed to two conferences this year as well ( $$$ ) and if we can swing it, me , Mrs. Coach and junior try to hit the RIU Paradise Island each year for a week . .
But I'd love to see a thread post- Arnold of members' pics from the event . .

Cheers Ron- and keep us posted as you start trying these moves . .

[Theresa40]

Only on day two but I am loving this program. I have proved that I can workk hard, and not always have worked smart. This is a demanding program but kind to a body that is heading towards 50. Thanks Coach Mike, always glad to mix things up for the better of the body.

[CoachMike]

Cheers Theresa !
I'm glad you're enjoying it. I tried to make it joint friendly but system challenging
You'll be very aware of your upper middle back musculature after day two and hopefully enjoy the great posture to match !
Comply fully to the program ( ie. no add ons or skipping) and we can always figure out if there's a need to tweak by your progress

ps: I love the overhead shrugs !!
pps: As I said above, never skimp on the warm up . .if in doubt do it twice . .you'll be so-o-o-ooo glad you did !

[Ronrat7]

Thanks CoachMike,

There was a time (not so long back) that I thought all that "silly" dynamic warm-up stuff was a waste of time. Kind of like my views of running on a treadmill, elliptical, etc for 5-10 minutes before doing your workout to 'warm up'.

...I was wrong.

I have a looong ways to go yet, but in the short few months that I've been doing dynamic warm-ups or additional work of that nature on interval days, I've noticed a BIG difference.

I'll try to get some pics at the Arnold. The "cell phone is also a camera" thing isn't yet second nature to me, (like most people today), but I will TRY to keep it in mind when I hit the expo.

Thanks again for the great program.

Ron

[CoachMike]

Cheers Ron,
And BTW I really would pick up the two stretching/ flexibility DVD's: Magnificent Mobility and Inside Out
I'll look forward to the pics

[Theresa40]

Ok, day three, my upper body is sore, I thought I was hitting all those muscles, where did these extra muscles come from? Is it ok to curse, sh-- I am sore. I did day three today since I know I will be not able to make it to the gym tommorow, and my calves were singing. What I love about this program is it is time friendly. I am working hard, can do some interval training on the bike, follow the weight training program and be in and out in an hour.
When I first glanced over this program, I thought to myself this is a piece of cake. I usually work harder than this, not always smarter, but way harder. Can you say abuse.... This is an intense program, which is to the point, or rather to the muscle yet very very kind to my aging joints. I am liking it, even though I am comlaining of a few aching muscles.

[CoachMike]

LOL . . .sounds like I did after all the new moves . .
I'm so glad you're feeling the synergy . .the timing of one move into another just ramps up the effect. As tempting as it is to go heavy, form, form, form first right ? That's why these weird strips of muscle are affected
Wait 'til next day- it's my fave of the lot . .
Cheers T !

[Theresa40]

Hello Coach Mike, I am still at it, week three, yikes it hurts to walk today. I am enjoying this program, maybe because I am not doing the thinking, just following protocol. I would like to do more ab exercises, just feel like I am not hitting my ab's enough. I am even doing the dreaded cardio, which for me is tortous. I would rather spend more time lifting. I must say that I am not hurting in the sense of beating myself up. I usually work much harder and that isn't always smarter.
I have to use the assisted tricep machine, for dips. No matter how much weight I can do I still can't press my own body weight, so even pull ups are on the assisted machine. I always feel good walking out of the gym, for someone who just turned 49 I can run rings around alot of the guys there, who seem to do more grunting than working.
Thanks again for a great program.

[CoachMike]

Originally Posted by Theresa40

Hello Coach Mike, I am still at it, week three, yikes it hurts to walk today. I am enjoying this program, maybe because I am not doing the thinking, just following protocol. I would like to do more ab exercises, just feel like I am not hitting my ab's enough. I am even doing the dreaded cardio, which for me is tortous. I would rather spend more time lifting. I must say that I am not hurting in the sense of beating myself up. I usually work much harder and that isn't always smarter.
I have to use the assisted tricep machine, for dips. No matter how much weight I can do I still can't press my own body weight, so even pull ups are on the assisted machine. I always feel good walking out of the gym, for someone who just turned 49 I can run rings around alot of the guys there, who seem to do more grunting than working.
Thanks again for a great program.

I know we associate direct abs with visible abs . . but keep on course. The degree of core activation in things from single leg work to overhead shrugs and scapula rolls is really quite strong.
Series 2 brings in escalated intensity of the core with rollouts and swill ball supported activity . .so no worries.

Only week 3 really leaves you feeling beat up, otherwise you're feeling as you should . .worked but not exhausted !
I'm glad you're enjoying the program . .nothing's more gratifying for a Coach
Oh and a belated Happy Birthday Theresa !

[paramount]

Thank you CoachMike!

I just printed it out and will read it this afternoon.

I'm way overdue for changing my strength training program - haven't been following the "4 week rule".

Debby (fit and forty-nine)