Movers & Shakers - March 21 - 27

[Shadow]

Okay, gang, this is your last full week of the month to really work your routine to see those results. I am expecting end of the month check-ins, so you'd better be prepared :evil:. You didn't know there'd be a test, did ya :razz:?

So, up and at 'em, gang! Let's see some great M&S this week!

[gitfiddle]

Good grief, is it Friday already? :jawDrop:;):lol:

[Shadow]

"Already" :eek:????? Shoot - I've tried to make it Friday for 3 days now :lol: :rolleyes:!!!!

[Tyrone Bill]

Morning Movers & Shakers!

Beginning today I will be starting isometrics according to John Peterson's book 'Isometric Power Resolution.'

On Day 1: I will be doing my regular stretching routine, John's recommended warm-up exercises and the 34 Classic Isometric contractions in angle/position A.

Day 2: stretching, warm-up exercises and the 34 Isometric contractions in angle/position B.

Day 3: stretching, warm-up exercises and the 34 Isometric contractions in angle/position C.

Day 4: rest completely.

Day 5: start the cycle over.

I'll follow this schedule for about a month at which point on Day 4 I will change the schedule to this: Day 1, Day 2, Day 3, Day 1, Day 2, Day 3 and Day 4.

Everybody have a good day!!

[Karole]

Hi, Bill , today I am forgoing formal exercise in favor of deep cleaning in my kitchen area. This means taking every item out of the cupboard, cleaning the shelves , replacing items and cleaning the outside as well. It is an amazing amount of up and down so I will hope the Shadow will consider it a lower body workout just the same.
Whew, I'm tired and have only done under the sink , 2 drawers, and 1 cabinet. Had to take a break from it so thought I would get on here and drink a nice cup of tea.

[Shadow]

Morning Movers & Shakers!

Beginning today I will be starting isometrics according to John Peterson's book 'Isometric Power Resolution.'

On Day 1: I will be doing my regular stretching routine, John's recommended warm-up exercises and the 34 Classic Isometric contractions in angle/position A.

Day 2: stretching, warm-up exercises and the 34 Isometric contractions in angle/position B.

Day 3: stretching, warm-up exercises and the 34 Isometric contractions in angle/position C.

Day 4: rest completely.

Day 5: start the cycle over.

I'll follow this schedule for about a month at which point on Day 4 I will change the schedule to this: Day 1, Day 2, Day 3, Day 1, Day 2, Day 3 and Day 4.

Everybody have a good day!!
What an awesome plan, Bill :D :thumbsup: :D!

[Shadow]

Hi, Bill , today I am forgoing formal exercise in favor of deep cleaning in my kitchen area. This means taking every item out of the cupboard, cleaning the shelves , replacing items and cleaning the outside as well. It is an amazing amount of up and down so I will hope the Shadow will consider it a lower body workout just the same.
Well - a good overall conditioner, perhaps. Not resistance per se - more of an endurance type workout ;).
Whew, I'm tired and have only done under the sink , 2 drawers, and 1 cabinet. Had to take a break from it so thought I would get on here and drink a nice cup of tea.
Hey, *I* got tired just reading what all you were going to do :lol: :p!

[Tyrone Bill]

Morning Movers & Shakers!

Stretching, warm-up exercises and the 34 Isometric contractions in angle/position B.

Everybody have a good day!!

[Karole]

Hi, did my workout early this morning to help alleviate my stiff and sore muscles from yesterday . It did help too. I did my 10 min. workout with weights and plan on doing the tai chi dvd with dh later on today.

[Shadow]

Morning Movers & Shakers!

Stretching, warm-up exercises and the 34 Isometric contractions in angle/position B.
Awesome, Bill :D!...............

[Shadow]

Hi, did my workout early this morning to help alleviate my stiff and sore muscles from yesterday .
:thumbsup:!
It did help too.
Isn't it awesome how that works :D?!?!?!
I did my 10 min. workout with weights and plan on doing the tai chi dvd with dh later on today.
Sounds like a terrific day, Karole :nod:! I'm very happy DH is joining you on that video :)!

[Needlewoman]

Afternoon everyone,

I started the day with a walk to the local shops which, after deducting time for the actual shopping, probably took about 35 minutes. I have now done my upper body workout with a very slightly shorter tube where appropriate.

20-20 cricket to be watched on TV and the coffee is made, so bye for now :lol:

[Parisienne]

Hello everybody,
with approaching Pessah (cleaning, shopping, &ct.) and with all these assignments at university I don't have much time - that's the reason I disappeared in the middle of last week, dear Shadow:o:). But I do M&S, I promise! I'll try to be present in flesh at least until the beginning of the festival (30 March), but then you know me better than that, don't you?:lol:

Sunday - 15 mins lower body (Tae Bo) + 10 mins stretch with band
Monday - 20 mins cardio (WATP) + 5 mins abs

[Shadow]

I started the day with a walk to the local shops which, after deducting time for the actual shopping, probably took about 35 minutes.
Awesome :D!
I have now done my upper body workout with a very slightly shorter tube where appropriate.
Even better :thumbsup:!

20-20 cricket to be watched on TV and the coffee is made, so bye for now
Well thank heavens that exercise is done :razz:!!!!!

[Shadow]

Hello everybody,
with approaching Pessah (cleaning, shopping, &ct.) and with all these assignments at university I don't have much time - that's the reason I disappeared in the middle of last week, dear Shadow:o:).

Uh huh :rolleyes: ;).
But I do M&S, I promise!
That makes me VERY happy, Adina :D!!!!
I'll try to be present in flesh at least until the beginning of the festival (30 March), but then you know me better than that, don't you?
I do believe so :razz:! But I always enjoy when you get here, so every time I get to "see" you will be a bonus :). As long as I have your promise that you're not going to slack off just because you're not checking in, that is :evil:!

Sunday - 15 mins lower body (Tae Bo) + 10 mins stretch with band
Monday - 20 mins cardio (WATP) + 5 mins abs
Very good!

[Karole]

Well, you should like my day Shadow-- started out with that 10 min. resistance dvd then this afternoon I went out and since it was so very nice out there I worked in my flower bed (hoed weeds and debris out) that was a work out too. Then at 5:30 dh and I did our first tai chi dvd together and both of us really enjoyed it. So darn relaxing but revs you up too. As soon as we finished that we felt like it would be nice to get outside again so we went for a nice 30 min. walk. Thats all folks !!!

[gitfiddle]

Today was the "great car hunt" and I didn't get to the gym. Tomorrow, for sure! ;)

[Tyrone Bill]

Morning Movers & Shakers!

The stretching and warm-up is going great. I'm having a problem with some of the isometrics though. Because of being overweight, I'm having trouble with form in performing many of the contractions. I'm going to contact the author for suggestions.

In the mean time I will proceed as planned:
Stretching, warm-up exercises and 34 Isometric contractions in angle/position C.

Everybody have a great day!

[Tyrone Bill]

My daily goals:
1- 46gms pro/10gms carbs
2- Drink 3 quarts of water.
3- Exercise 60 minutes
Meet these goals and all future goals should fall into place. ------------------------------
The stretching and warm-up is going great. I'm having a problem with some of the isometrics though. Because of being overweight, I'm having trouble with form in performing many of the contractions. I'm going to contact the author for suggestions.

In the mean time I will proceed as planned:
Stretching, warm-up exercises and 34 Isometric contractions in angle/position C.

My chow for today:

breakfast- 3 eggs, 3oz pork sirloin cutlet, 1oz cheese, 60gms canned peaches w/splenda, 2c green tea
49gms protein, 8gms carbs

Lunch- 8ozs hamburg paddy topped with 1/4c sauted onions, 1c French-cut green beans(canned/nsa), 2c green tea
48gms protein, 8.8gms carbs

Supper- 8ozs roast Cajun chicken thighs, 1/2c homemade coleslaw, 2c green tea
56gms protein, 7.5gms carbs

[Ammy]

I walked last night, and did my PT on the stairs.
Not a long walk, and only 1 PT exercise, but it's a start......again.

[Karole]

A start is good Ammy... can't get anywhere without a start !! Glad you are with us again.

I did my Jillian dvd today. 30 grueling minutes of it. I did warm up, core, upper body and core, and cool down. Like the song says --- I feel good. (Is it because of the exercises effect on my muscles or is it because it is done and I don't have to worry about it again today??? Only the Shadow knows.

After it warms up a bit we are going for a short ride to exercise the horses. Gotta get them ready for the upcoming trailrides. It is just gorgeous out and is supposed to be in the high 60's. Love it.

[Shadow]

Well, you should like my day Shadow-- started out with that 10 min. resistance dvd then this afternoon I went out and since it was so very nice out there I worked in my flower bed (hoed weeds and debris out) that was a work out too. Then at 5:30 dh and I did our first tai chi dvd together and both of us really enjoyed it. So darn relaxing but revs you up too. As soon as we finished that we felt like it would be nice to get outside again so we went for a nice 30 min. walk. Thats all folks !!!
Awesome :D :D :D :D :D :D :D !!!!!!!!! You "done me proud", dear Karole :thumbsup:!

[Shadow]

Today was the "great car hunt" and I didn't get to the gym.
Oh boy - replacing the Bronco? Is this a good thing?
Tomorrow, for sure! ;)
I'm holding you to it :evil:!

Hope car shopping went well, dear friend :)!

[Shadow]

The stretching and warm-up is going great. I'm having a problem with some of the isometrics though. Because of being overweight, I'm having trouble with form in performing many of the contractions. I'm going to contact the author for suggestions.
Great idea, Bill :thumbsup:! Glad to see you're implementing that great signature you have :nod: :)!

[Shadow]

I walked last night, and did my PT on the stairs.
Not a long walk, and only 1 PT exercise, but it's a start......again.
You're doing something, Amy, and that's what counts :thumbsup:! Of course, doing it on a more consistent basis would be great - but right now, I'll take what I can get :razz: ;)!

[Shadow]

I did my Jillian dvd today. 30 grueling minutes of it. I did warm up, core, upper body and core, and cool down. Like the song says --- I feel good. (Is it because of the exercises effect on my muscles or is it because it is done and I don't have to worry about it again today??? Only the Shadow knows.
And she's not telling :lol: :p! Well done AGAIN, Karole :thumbsup:!

After it warms up a bit we are going for a short ride to exercise the horses. Gotta get them ready for the upcoming trailrides. It is just gorgeous out and is supposed to be in the high 60's. Love it.
Sounds like a fantastic outing, Karole :D!!!!!

[Ammy]

You're doing something, Amy, and that's what counts :thumbsup:! Of course, doing it on a more consistent basis would be great - but right now, I'll take what I can get :razz: ;)!


yea...ME TOO!


:o

[Mal Lady]

Hi All!

I was watching Dr. Oz the other day and he showed how to exercise the abs that are along the ribs (I can't remember the name right now):o

You sit on some stair steps. Lean back and suck in your abdomen. Then, do like a situp - holding in those muscles. SIMPLE! Just a few minutes an you're done.

I hope this helps some - if you want to firm up.

Sharon

[jilly27]

Back to the gym today! I will be meeting my sister again of course. She's said she did do the workout I gave her a couple of times but it was sort of half a**ed. She seems to still really need me to push her.

I'm going to change things up a bit in the next while, I'm just not sure how yet... Tonight we will probably just do high reps of pushups, bw squats, lunges and some sort of shoulder/arm stuff, maybe throwing a medicine ball back and forth. That will get us moving at least, I'll try to come up with a routine of compound/functional movements to do for the next couple of months.

But before any of that happens I really need a nap! :lol:

I'll let you know how it went.

Jilly

[gitfiddle]

I had a good workout tonight with the usual muscles and then fifteen minutes on the arc trainer.

Tomorrow will be a rest and then back at it Thursday. I'm not sure whether to do the same routine again or just do the arc and rower. Friday's going to be another rest day because I have an early gig.

[Karole]

Dh and I just got back from a 30 min. walk--his suggestion and I never turn him down as I don't want to ever discourage exercise in anyone. He also mentioned doing another session of the tai chi when we rested a bit so it's not over yet !!

[jilly27]

Our workout was good, sweatier than usual. We did a total of 130 squats, 50 pushups, 110 bicycles, 40 bicep curls and 20 tricep extensions, 30 plie squats with a shoulder press, plus we tossed a medicine ball back and forth for a bit. :D Lighter weights obviously. All in 45 minutes. I'm getting tired again just typing it out. :lol: Doing it all back to back provides a bit of a cardio component as well.

I'm not sure what Sunday will bring... I'll come up with something by then.

Jilly

[Eleanor]

Yesterday I didn't do any exercise. But today I ran for the train:-) Only a very very short sprint, but better than nothing and I actually enjoyed it. Brisk walk into work from the station, and I'll make it a brisk walk on the way back as well....

[Tyrone Bill]

Morning Movers & Shakers!

I contacted the author of "Isometric Power Revolution", John E. Powers. He explained that form was indeed an important integral part of isometrics. He suggested that I continue to do those exercises which I can perform in good form. And he is going to send me one of his books for overweight persons wishing to lose weight. The great thing about it, he's doing this at no further cost to me.

Well today I won't have to worry about what exercises to do. Its my day off! And its a good thing I woke up this morning bearly able to move. I've got pain from my lower back to my toes. Pretty intense right now.


Everybody have a great day!

[Shadow]

Amy - But I *do* live in hope it happens a bit more frequently :rolleyes:.

Sharon - That is a great exercise - thanks for sharing it :D!

Jilly - Welcome back! Sounds like a great workout to get back into the swing of things :).

Carol - Hmmm.... keeping in mind you're off Friday again, you might want to do a bit more :razz:.....

Karole - That's awesome!!!!! I am so proud of you and DH :thumbsup:!

Eleanor - Brisk walking (and a sprint or two) is always a good thing ;)!

Bill - That is beyond fantastic :D!!!!!!!!!! Form IS everything and I am so happy Mr Powers not only understands that, but is willing to see that you get to use correct form, even at no cost!!!! I am so very happy at how well this turned out :nod:!

[Karole]

Bill I do hope you will be feeling better soon. Thank goodness it's your day off, you don't need to aggravate anything.

Shadow, I got up this morning thinking I would take a day off as I wasn't feeling up to par. Felt like every thing was glued in place and woudln't move, but I got a little chilly and desided to just warm up on the elliptical. Wound up doing 20 min. so that will most likely be it for the day, unless dh surprises me with something !!

[Needlewoman]

15 squats with tube handles at my hips.

Isn't it strange how, having caused myself such agony in week 1, I remember where those handles should be :lol::lol::lol:

[gitfiddle]

Carol - Hmmm.... keeping in mind you're off Friday again, you might want to do a bit more :razz:.....(humbly ducking head) Okaaaaaay! I'll combine the resistance and the endurance tomorrow and add some bodyweight exercises on Saturday. :)

[Shadow]

Shadow, I got up this morning thinking I would take a day off as I wasn't feeling up to par. Felt like every thing was glued in place and woudln't move, but I got a little chilly and desided to just warm up on the elliptical. Wound up doing 20 min. so that will most likely be it for the day, unless dh surprises me with something !!
Good for you, Karole :thumbsup:!!!! And you never know what DH has up his sleeve :razz: ;)....

[Shadow]

15 squats with tube handles at my hips.

Isn't it strange how, having caused myself such agony in week 1, I remember where those handles should be :lol::lol::lol:
See, dogs of any age can learn new tricks :p! Well done, NW :D!

[Shadow]

(humbly ducking head) Okaaaaaay! I'll combine the resistance and the endurance tomorrow and add some bodyweight exercises on Saturday. :)
Gee - what a great idea, Carol :lol: :razz: ;) :p!!!!!!!

[Karole]

Hello, looks like I am first here today. Hope there is a gold star in there for me on that point??????????? No, well a girl can dream a little you know.

Anyway, today I got out my trusty (and a little bit dusty) exercise tubes and did a 10 min. workout for lower body and a 10 min. workout for abs.

There is line dancing tonight for at least an hour and possibly 1.5 hours. That will most likely be it for the day, but should it change in the slightest, I will rush to the 'puter to let you know about it Shadow. You can depend on that--- I tend never to let my workout mins. go unposted---still working towards my special name, ya know.:D

[Tyrone Bill]

Morning Movers & Shakers!

Well no exercise today because of the pain. I do have stretching and massage by Toni this afternoon, maybe that will help.

Everybody have a great day!

[Eleanor]

No planned exercise yet today - but I'm now working with someone two floors up from me and very busy, so I keep going up to see her and then having to go away again:-)

I'm trying to persuade hubby that I need a copy of the Slow Burn book. I know it says that you need to buy some equipment to do the exercises at home - could someone please tell me what I might need to buy?

[Shadow]

Hello, looks like I am first here today. Hope there is a gold star in there for me on that point??????????? No, well a girl can dream a little you know.
:rolleyes:

Anyway, today I got out my trusty (and a little bit dusty) exercise tubes and did a 10 min. workout for lower body and a 10 min. workout for abs.
Great job :thumbsup:! You know, those latex tubes have a limited life so you'd better get your money's worth while you can ;).

There is line dancing tonight for at least an hour and possibly 1.5 hours.
Great finale for the day :D!
That will most likely be it for the day, but should it change in the slightest, I will rush to the 'puter to let you know about it Shadow.
I'm sure you will :lol:!
You can depend on that--- I tend never to let my workout mins. go unposted---still working towards my special name, ya know.:D
My mother always said you needed to toot your own horn when no one else would toot it for you :razz: :p.

[Shadow]

Morning Movers & Shakers!

Well no exercise today because of the pain. I do have stretching and massage by Toni this afternoon, maybe that will help.

Everybody have a great day!
Hope you feel better soon, Bill :(!!!!!!!

[Shadow]

No planned exercise yet today - but I'm now working with someone two floors up from me and very busy, so I keep going up to see her and then having to go away again:-)
I'll take any movement I can get ;).

I'm trying to persuade hubby that I need a copy of the Slow Burn book. I know it says that you need to buy some equipment to do the exercises at home - could someone please tell me what I might need to buy?
I don't have the book, but my guess would be some free weights. He does have a website so the information might be there.

Mitra has SB - but unfortunately, she doesn't M&S with us anymore :(. But you might bug her about it on the daily challenge when she appears and maybe that will inspire her to come see us again ;).

[gitfiddle]

Hey, I did the whole routine tonight! :D

[Tyrone Bill]

Morning Movers & Shakers!

I stretched, did warm-up exercises and day 1 isometrics. I was still in some pain. I just did what I could. If it hurt to much for a particular position. I stopped and went onto the next.

Everybody have a great day!

[jilly27]

I'm trying to persuade hubby that I need a copy of the Slow Burn book. I know it says that you need to buy some equipment to do the exercises at home - could someone please tell me what I might need to buy?


Eleanor I have the book so I'll give you the list of what he says you need for working out at home:

Three bath towels or two towels and a mat. (for floor exercises)

A sturdy stool the height of a chair seat, or a chair without arms.

Adjustable dumbbells or a small set of hand weights ranging from two to 15 pounds or two plastic milk jugs with handles (marked in half pound increments).

A set of ankle weights that you can vary by the pound.

An inexpensive metronome.

A small fan (one you can easily move around as needed).

A digital timer that will count down and beep.

A record-keeping card and pencil to record your progress.

(You may be able to find some weights at a used goods store)

He gives more detail on the reason why you need these items in the book, but it would take me too long to type it all out. You'll need the book anyway to get the gist of the program and the list (including pictures) of the exercises to do etc.

My sister and I did this program for a couple of months but I did add in some other exercises for the various body parts to mix it up a bit (still following the slow burn principles). It worked well for us, especially for my sister who is new to weight lifting. We are switching to something else now, its always a good idea to mix up your routine every once in awhile.

I hope this helps,

Jilly

[Shadow]

Hey, I did the whole routine tonight! :D
:D :thumbsup: :D :thumbsup: :D :thumbsup:...........

[Shadow]

Morning Movers & Shakers!

I stretched, did warm-up exercises and day 1 isometrics. I was still in some pain. I just did what I could. If it hurt to much for a particular position. I stopped and went onto the next.

Everybody have a great day!
Glad you're at least a little better, Bill :)! Fingers crossed you're even better tomorrow :D!

[Needlewoman]

Haven't done upper body (yet). But I have played 3 games of bowling on the Wii, against my youngest son, and managed to win one. A major achievement in my book, as I probably haven't played it for over a year. We also had a go at tennis, but I think we should draw a veil over that. I have been instructed to train :lol: as if I haven't got enough real things to do.

[Karole]

Did 21 min. on the elliptical. It is beautiful outside and I pulled weeds from around the koi pond for about 15 min. (If that counts)

[Shadow]

Haven't done upper body (yet). But I have played 3 games of bowling on the Wii, against my youngest son, and managed to win one. A major achievement in my book, as I probably haven't played it for over a year. We also had a go at tennis, but I think we should draw a veil over that. I have been instructed to train :lol: as if I haven't got enough real things to do.
Sure glad someone's trying to keep you in line, NW :lol: :p :lol: :p! Maybe you should just be glad he doesn't do resistance training with you :razz:!

[Shadow]

Did 21 min. on the elliptical. It is beautiful outside and I pulled weeds from around the koi pond for about 15 min. (If that counts)
Oh sure - it's Friday, so why not ;)? But just this once so you don't get too carried away :razz:!

[Tyrone Bill]

Morning Movers & Shakers!

I received the isometric book promised to me. This book is kind of a starter book. Its called the The Miracle SEVEN. And as the title indicates there are but seven exercises done at at a time to this system. Every few months you advance to a different set of seven exercises. They are to be performed daily.
1. Full range pectoral contractions
2. The shoulder roll(deltoid contractio)
3. The wrist twist(triceps contractions)
4. McSweeney high reach
5. One arm chin
6. Abdominal contractions
7. Half knee bend

Starting today I'll be doing some stretching and warm-up exercises followed by the seven isometric exercises. And as I have indicated this will be my daily routine for a few months.


Everybody have a great day!

[Eleanor]

Thanks Jilly! I am definitely going to get the book, since I think I can manage most of those things. I just wanted to make sure it was do-able, before I got the book. I will let you know how I get on:-)

[jilly27]

[QUOTE=Tyrone Bill;105539]Morning Movers & Shakers!

I received the isometric book promised to me. This book is kind of a starter book. Its called the The Miracle SEVEN. And as the title indicates there are but seven exercises done at at a time to this system. Every few months you advance to a different set of seven exercises. They are to be performed daily.
1. Full range pectoral contractions
2. The shoulder roll(deltoid contractio)
3. The wrist twist(triceps contractions)
4. McSweeney high reach
5. One arm chin
6. Abdominal contractions
7. Half knee bend

Starting today I'll be doing some stretching and warm-up exercises followed by the seven isometric exercises. And as I have indicated this will be my daily routine for a few months.

Everybody have a great day



Hey Bill,

I have one little concern with this program; there doesn't seem to be any rest time included. Recovery is as important as the actual workouts so IMHO you should be having a rest day between workouts if you're doing the same exercises each time. Does the author discuss rest days at all?

Again, its just my opinion but something you may want to look into. I'd hate to see you overtraining and causing yourself unnecessary problems.

My sister and I had a good full body workout today, several compound movements using bands and medicine balls. :D

Jilly

[Tyrone Bill]

Hey Bill,
I have one little concern with this program; there doesn't seem to be any rest time included.

This was a concern for me also.

Recovery is as important as the actual workouts so IMHO you should be having a rest day between workouts


This would be true in any exercises where weights, running or other high impact exercises are involved.

With weights: you generally do multiple sets of x number reps usually to failure. When you're getting close to that failure point extreme exertion is placed on the tendons and other connective tissue. Reason for the rest is to allow those tissues as well as possible mini-tears in the muscle to repair.

In running and all high impact exercises: tremendous downward pressure is applied to spine, knees, ankles and feet. That's why most of the injuries that occur in these types of exercises are to those areas I mentioned. Shin splints, excessive cartilege breakdown in the knees and hips, compacted discs from over training. Here also you need that rest time to avoid injury.

In isometrics you're not dealing with weights, it muscle against muscle or some imagined force. Therefore no danger of any weight lifting injuries. There's no high impact exercises because it is not aerobic exercises, thus eliminating and injuries associated with those type exercises. Isometrics are strictly strength and muscle building exercises. Aerobics must be a compliment exercise plan but only every other or third day.

If you're doing the same exercises each time. Does the author discuss rest days at all?

I will be doing seven exercises daily for a few months. The purpose of these are to build strength and muscle tone in preparation for future more advanced exercises. Once I reach the advanced level rest periods will not be needed because they will be built into the plan. I will be performing seven exercises every day BUT each day will be dedicated to a different muscle group or different exercises for that group.


Again, its just my opinion but something you may want to look into. I'd hate to see you overtraining and causing yourself unnecessary problems. Jilly

Your opinion and concern are appreciated. We should be watching out for each other that's what friends and family do.

I did look into the no rest idea. What I posted here are the results.

Thanks for your concern!

[jilly27]

Bill,

Sounds like you've researched it well! And as you say, isometrics are an exercise of a different breed for sure.

I was pleased to read this:


[QUOTE=Tyrone Bill;105554]
Once I reach the advanced level rest periods will not be needed because they will be built into the plan. I will be performing seven exercises every day BUT each day will be dedicated to a different muscle group or different exercises for that group.


Switching up the muscle groups worked will definitely provide the rest needed for each group. :D

Sounds like an excellent program! And your consistency is inspiring.

Jilly

[Shadow]

Morning Movers & Shakers!

I received the isometric book promised to me. This book is kind of a starter book. Its called the The Miracle SEVEN. And as the title indicates there are but seven exercises done at at a time to this system. Every few months you advance to a different set of seven exercises. They are to be performed daily.
1. Full range pectoral contractions
2. The shoulder roll(deltoid contractio)
3. The wrist twist(triceps contractions)
4. McSweeney high reach
5. One arm chin
6. Abdominal contractions
7. Half knee bend

Starting today I'll be doing some stretching and warm-up exercises followed by the seven isometric exercises. And as I have indicated this will be my daily routine for a few months.


Everybody have a great day!
Sounds awesome, Bill :thumbsup:! How excellent to receive that book as promised - and so quickly :D!!!! As always, your research and approach are A-1!