RACHFIT'S JOURNAL

Rachfit

The reason I do shrugs is my traps are down in relation as well as shoulders.
 
Full range lat raises are done with a rotation component so as not to impinge the shoulder. So palms begin facing thighs but you turn the thumbs gradually up (before at 90 degrees) then palms face each other by the time you reach over head.

I personally think it is no bad thing if the traps lag the shoulders a bit as you can get an illusion of a much wider top line. I reckon you need fairly ginormous shoulders before you need to start worrying about traps so I'd personally put the effort into the delts first. You could chuck something in for specific rear delt work instead like cable X-overs or rear delt fly. Just my humble opinion.

Got you with the full range lat raise; interesting, like a lat raise turns into a front raise ...good stuff.

jedi

Rachfit

The reason I do shrugs is my traps are down in relation as well as shoulders.

Full range lat raises are done with a rotation component so as not to impinge the shoulder. So palms begin facing thighs but you turn the thumbs gradually up (before at 90 degrees) then palms face each other by the time you reach over head.

I personally think it is no bad thing if the traps lag the shoulders a bit as you can get an illusion of a much wider top line. I reckon you need fairly ginormous shoulders before you need to start worrying about traps so I'd personally put the effort into the delts first. You could chuck something in for specific rear delt work instead like cable X-overs or rear delt fly. Just my humble opinion.

Got you with the full range lat raise; interesting, like a lat raise turns into a front raise ...good stuff.

Not a front raise, a lat raise that is full range goes over head from the sides but you have raised a point I am going to question in my Q&A in Training Techniques so please do take a look...
Thanks for your input Jedi!

Northerngal


oooooooooo....errrrrrrrr........hummmmmm.......blimmin 'eck!....looks good to me.......ahem.....(cue red face/fingers as they are the ones typing)....

......of course I am hiding my expertise well under my hat!  natch......

hahahaha....  Thanks for your input  ;)

Rach, the BNBF meet dates are

Mar 21st
Apr 11th
May 9th (3 weeks before Scottish)
Jun 13th (1 week before Southern and 3 weeks before Welsh)
Jul 11th (2 weeks before Central)
Jul 25th (1 week before Northern) : same date as Central
August 8th
Sept 12th

Might even let you bring Dazc

kitty


Rach, the BNBF meet dates are

Mar 21st
Apr 11th
May 9th (3 weeks before Scottish)
Jun 13th (1 week before Southern and 3 weeks before Welsh)
Jul 11th (2 weeks before Central)
Jul 25th (1 week before Northern) : same date as Central
August 8th
Sept 12th

Might even let you bring Dazc

Thanks Kitty!
He would love it I am sure..hahahaha

kitty


Rach, the BNBF meet dates are

Mar 21st
Apr 11th
May 9th (3 weeks before Scottish)
Jun 13th (1 week before Southern and 3 weeks before Welsh)
Jul 11th (2 weeks before Central)
Jul 25th (1 week before Northern) : same date as Central
August 8th
Sept 12th

Might even let you bring Dazc

By the way ..what exactly do you get up to and who attends these meets?

So I seem to have begun to get my diet under control this week, even though I spent a day travelling down to london for an all day meeting.

An example was today:
7am - 6 mile run
8am - Porridge oats, pumpkin seeds, sunflower seeds, currants, semi skimmed milk-protein shake. Pint water
10:30am - chicken, avacado, salad, basmati rice, banana. Pint water.
1pm - chicken breast, spinach, 2 x rice cakes, peanut butter. Bottle water.
3:30pm - chicken breast, spinach, apple. Pint water.
6pm - fillet steak (MMMMMMM favourite), rocket salad, olives. Glass water.
8:30pm - Protein shake
9:30pm - quark, raspberries, honey (MMMMMM nice)

I trained earlier today:
Wide lat pull down  - 25kg x 20/27.5kg x 20reps x 3sets/30kg x 20reps x 2sets
Narrow seated cable row - 65kg x 20reps x 6sets
Pull ups body weight - 4reps x 2sets
Assisted 5 kg x 6/12kg x 8reps x 3sets

Standing DB bicep curls - 6kg x 20reps x 6sets
Inclined seated DB curls - 6kg x 20reps x 6sets

Looking forward to going heavier again soon!!! 

Our meets are just a very informal affair. It's good to go along knowing that there are other like minded peeps about. We general have a training session first....join in with someone else or go it alone, there's an opportunity to chat to the others about dieting and training etc if needed and when the comps start to get closer (read....the gym gets warmer) we will do some posing practice. Tania is also available if booked soon enough for massage and Paul is pretty happy to help out with training and posing in general.

Sounds cool!! What do they charge for each meet?

I had the pleasure of training with Daz at his gym tonight and it was a quick one!

DB Shoulder press
6kg x 20reps
7kg x 20reps
8kg x 20reps
Machine shoulder press
12.5kg x 20reps x 3sets

DB Upright row
7kg x 20reps x 6sets

DB Rear delt
6kg x 20reps x 4sets
5kg x 20reps x 2sets

Plyometric single leg press
20kg x 15reps x 3sets

Lying leg curl
15kg x 20reps x 3sets

My legs need little work and I am still stabilising my knee since busting my ACL, so I am not too worried about doing alot and cdertainly not heavy work on them.

Only just realised you have a journal here! Afraid you may have to deal with my ramblings in two threads instead of one now, it's not often i get to talk sports biomechanics anymore

D'you mind sharing your academic background on here? I'm quite interested to see where you've come from to being heavily involved in an area which seems quite neglected by a lot of people looking for training optimisation.

Ak_88


Only just realised you have a journal here! Afraid you may have to deal with my ramblings in two threads instead of one now, it's not often i get to talk sports biomechanics anymore

D'you mind sharing your academic background on here? I'm quite interested to see where you've come from to being heavily involved in an area which seems quite neglected by a lot of people looking for training optimisation.

It is an aim of mine (and my company ITS) to highlight the importance of understanding Biomechanics for any 'athlete' (or even those who do not exercise). You hit the nail on the head that it is an extremely neglected area and we have in fact proved that it can optimise and improve performance, reduce injury and manage injury dramatically.  
 
So I am happy to share my journey but I would not be so brave as to call it an academic one:
 
During my time as a professional dancer I began weight training at my agents gym and this sparked my interest in bodybuilding. After returning in 1996 I spent 2 years studying counselling (which came in very handy once I began doing PT!) and also reading a lot of books like Arnold's bible (which I still have) and others.
Qualified as a fitness instructor in 1999 and went on to do many other fitness qualifications over the next 10 years while working full time in a different career.
Found myself as a full time general manager of an independant gym in 2005 doing PT and classes. This waas where I met Martin Haines and his family who were members (told you it wasn't going to be academic).
Martin told me about his busines idea (ITS) and asked if I would join him to help. He became my mentor and I became the apprentice if you like. (Sounds like a movei idea hahahahaha)
In Sept 2008 I left my general manager job and started my own business perfoming Metabolic profiling while working alongside Martin to build up his business.
During my time with Martin I have learned more in the last 3 years than I ever would spending thousands of pounds on courses. I deliver the level 2, 3, 4, 5 and 6 courses in Biomechanical coaching and also the level 2 gym instructor and PT courses. Last Jan 2009 I began my teaching diploma or cert ed equivalent and am about to start training for delivering our sports massage, lower back pain courses both with a special interest in Biomechanics. 
For my own interest I am also attending the UKSCA strength and conditioning coach training in Nov.
So as you see I am basically trained 'in house' if you like. I am certainly not in my eyes an academic and very open to learning from others. My confidence comes from spending many years working very closely with an inspriational and modest expert who has done years of research to prove his programme.
 
By the way Martin has spent 25 years as a remedial gymnast and chartered physiotherapist.
 
 

That's pretty interesting that you don't have an academic background as such and have picked up what is a pretty applied area of study 'in industry' (for want of a better phrase). Most of my lecturers when i was studying Sport & Exercise Science had a strong academic background in biomechanics and combined lecturing with outside work in a clinical and performance capacity.

It's encouraging to hear Martin's a chartered physio too - my long-term aim if you like is to be involved in both the clinical side of physiotherapy, but i'll always have a love for performance optimisation and elite performance, so being able to combine the two is where i really want to end up!

Physiotherapy + Biomechanics = A happy AK

Rachfit


Sounds cool!! What do they charge for each meet?

It's just £4.50 entry fee to the gym, no extra.

Ak_88


That's pretty interesting that you don't have an academic background as such and have picked up what is a pretty applied area of study 'in industry' (for want of a better phrase). Most of my lecturers when i was studying Sport & Exercise Science had a strong academic background in biomechanics and combined lecturing with outside work in a clinical and performance capacity.

It's encouraging to hear Martin's a chartered physio too - my long-term aim if you like is to be involved in both the clinical side of physiotherapy, but i'll always have a love for performance optimisation and elite performance, so being able to combine the two is where i really want to end up!

Physiotherapy + Biomechanics = A happy AK

If you feel excited, passionate and hugely motivated I believe you are far more open to learning and that is what Martin encouraged in me. Having spent many many hours in his company, listening to his lectures, watching him teach, hearing him advise clients and professionals and under his tutilage I knwo I have taken far mroe in than I would attending any training courses!
He is also a recreational therapist and has a great passion for bodybuillding as he used to train bodybuilding style!
You and he will get on well. He loves your kind of questioning and people who challenge theories that are our there.
We would love to hear how your physiotherapy training goes. Who are you training with by the way?

kitty

Rachfit


Sounds cool!! What do they charge for each meet?

It's just £4.50 entry fee to the gym, no extra.

COOL! I will let oyu know when I can make it.
Thanks Kitty!

Rachfit


If you feel excited, passionate and hugely motivated I believe you are far more open to learning and that is what Martin encouraged in me. Having spent many many hours in his company, listening to his lectures, watching him teach, hearing him advise clients and professionals and under his tutilage I knwo I have taken far mroe in than I would attending any training courses!
He is also a recreational therapist and has a great passion for bodybuillding as he used to train bodybuilding style!
You and he will get on well. He loves your kind of questioning and people who challenge theories that are our there.
We would love to hear how your physiotherapy training goes. Who are you training with by the way?

Wholeheartedly agree with the first bit!

My undergrad in Sport & Exercise Science was split down into three main modules; Physiology, Biomechanics (within which i did my dissertation) and Psychology. I loved the first two but felt Psychology was means to an end, it didn't really pose any major interest to me. It was OK, but because it was so cut and dry with little interpretation to it i just got it done and out the way as soon as i could.

The course i'm on is at the University of East Anglia (UEA) in Norwich as an accelerated pre-registration course - so once i finish here in 2012 i'll have the MSc qualification as well as the ability to register as a chartered Physiotherapist.

I'm only 3 weeks in but i'm loving it so far, the incorporation of clinical reasoning on top of the biomechanical/physiological side of things has the cogs in my brain going into overdrive!

Morning Rachel,

Just dropping by on a Monday morning.....sounds really interesting what you do.......I'm looking forward to reading more of your stuff, ya know for my own interest.....good to learn or know more about how to look after your own bod.......I read loadsa stuff but don't really understand most of it if I was to be honest....I was reading something about "Bio signature" this weekend, it was in Ultra fit mag/womens fitness or something like that...sounded good...but you never know until you try this stuff.....interesting concept tho'...have you heard of it?

Northerngal


Morning Rachel,

Just dropping by on a Monday morning.....sounds really interesting what you do.......I'm looking forward to reading more of your stuff, ya know for my own interest.....good to learn or know more about how to look after your own bod.......I read loadsa stuff but don't really understand most of it if I was to be honest....I was reading something about "Bio signature" this weekend, it was in Ultra fit mag/womens fitness or something like that...sounded good...but you never know until you try this stuff.....interesting concept tho'...have you heard of it?

Yes I have and as far as I have heard (and I havent done the course)a guru in the fitness world called Poliquin (prob not spelt right either) has designed this course that can actually spot reduce through diet.
A colleague of mine has done the course but I havent had enough time to properly question him about it yet. Once I do I will fill you in. Unless you are able to visit Nottingham area Monday 29th March 8:30pm he is doing a lecture on it I think.
Will confirm the date and time if you are interested...
Thanks for your feedback too.
 
Today I trained chest/tris
 
DB Chest press/low incline
12kg x 20reps x 6sets
DB Flat fly
9kg x 20reps x 6sets
Push ups 20reps x 6sets
French press
12kg x 20reps x 6sets
Lying tri ext
10kg plate 20reps x 6sets
Tri rope pushdowns
20kg x 20reps x 6sets
 
Bored of high reps/light weights now!!
Will up my weights I think.

Ak_88

Rachfit


If you feel excited, passionate and hugely motivated I believe you are far more open to learning and that is what Martin encouraged in me. Having spent many many hours in his company, listening to his lectures, watching him teach, hearing him advise clients and professionals and under his tutilage I knwo I have taken far mroe in than I would attending any training courses!
He is also a recreational therapist and has a great passion for bodybuillding as he used to train bodybuilding style!
You and he will get on well. He loves your kind of questioning and people who challenge theories that are our there.
We would love to hear how your physiotherapy training goes. Who are you training with by the way?

Wholeheartedly agree with the first bit!

My undergrad in Sport & Exercise Science was split down into three main modules; Physiology, Biomechanics (within which i did my dissertation) and Psychology. I loved the first two but felt Psychology was means to an end, it didn't really pose any major interest to me. It was OK, but because it was so cut and dry with little interpretation to it i just got it done and out the way as soon as i could.

The course i'm on is at the University of East Anglia (UEA) in Norwich as an accelerated pre-registration course - so once i finish here in 2012 i'll have the MSc qualification as well as the ability to register as a chartered Physiotherapist.

I'm only 3 weeks in but i'm loving it so far, the incorporation of clinical reasoning on top of the biomechanical/physiological side of things has the cogs in my brain going into overdrive!

Great that your loving it so much already!!