tag:blogger.com,1999:blog-3775547849492453021.post1051911108471780323..comments2023-05-13T07:52:50.083-07:00Comments on Heavy As A Really Heavy Thing: Obligatory End of 2013 PostFatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-3775547849492453021.post-24142575428798307552014-01-03T19:29:20.623-08:002014-01-03T19:29:20.623-08:00got it from the yoga link. thankxgot it from the yoga link. thankxRuin Christmashttps://www.blogger.com/profile/09585536126939628060noreply@blogger.comtag:blogger.com,1999:blog-3775547849492453021.post-92026384566894425032014-01-03T07:00:51.451-08:002014-01-03T07:00:51.451-08:00There were links on a couple of other sites.
http...There were links on a couple of other sites.<br /><br />http://yoga-horizons.com/pdfs/Fatmans-Guide-to-Cable-Training-2.pdf<br /><br />This might be one for direct download. There was also one on Ross Enamait's site, but that might be for the first edition. Let me know if one of them works.<br /><br />Also LOL'd at 15,000 readers. I checked the first edition (also on Scribd), and that one had almost 21,500. Never thought it'd get more than a hundred hits.Fatmanhttps://www.blogger.com/profile/18077817670776459628noreply@blogger.comtag:blogger.com,1999:blog-3775547849492453021.post-86089145382939428382014-01-02T18:10:23.960-08:002014-01-02T18:10:23.960-08:00never mind I see that like 15000 people have read ...never mind I see that like 15000 people have read it. I am not sure if I can use scribd to dl it thoughRuin Christmashttps://www.blogger.com/profile/09585536126939628060noreply@blogger.comtag:blogger.com,1999:blog-3775547849492453021.post-83013559328438833822014-01-02T18:08:15.203-08:002014-01-02T18:08:15.203-08:00Awesome man, thanks for the links and for literall...Awesome man, thanks for the links and for literally writing a book. I may be the first one to ever read it?<br />Will I get into it seriously? I dunno. I'll start with what I can do with EFS bands and see how it goes.Ruin Christmashttps://www.blogger.com/profile/09585536126939628060noreply@blogger.comtag:blogger.com,1999:blog-3775547849492453021.post-569185587844465582014-01-02T05:51:55.378-08:002014-01-02T05:51:55.378-08:00I use a special set of handles and surgical tubing...I use a special set of handles and surgical tubing loops for the cables. The handles are made by www.sierraexercise.com. The rubber loops you can buy from him, or buy bulk tubing online and make your own.<br /><br />Another good source of chest expanders is Lifeline (lifelineusa.com).<br /><br />Some popular exercises with the expander:<br /><br />Front pull - this is the "chest expander" exercise, i.e. pullapart. It works the upper back muscles.<br /><br />Overhead pulldown - this is like chest pull but done from overhead to traps. Works the lats.<br /><br />Back press - behind-the-neck press with scapular shrug. Works the shoulders and triceps, also the scap muscles.<br /><br />Overhead press - with cables held behind the back, like a 1-arm DB press.<br /><br />Lateral raise - like lat raises with DBs.<br /><br />Curl - from various angles.<br /><br />Triceps stretch - from various angles (in front of chest, overhead, pushdown with cables across neck, etc.).<br /><br />The progression I used was simple. Pick a cable resistance and do 10 reps. If you get all 10, add a bit of resistance next time and try to get 10. One set per exercise.<br /><br />I compiled a bunch of cable pulling articles in a PDF document, see below:<br /><br />http://heavyasareallyheavything.blogspot.com/2009/07/fatmans-guide-to-cable-training-second.htmlFatmanhttps://www.blogger.com/profile/18077817670776459628noreply@blogger.comtag:blogger.com,1999:blog-3775547849492453021.post-44864317593965773942014-01-01T19:24:39.728-08:002014-01-01T19:24:39.728-08:00Yeah, elaborate. Like the old school thing from S...Yeah, elaborate. Like the old school thing from Sears with the green plastic handles and the springs between it? Or a more modern kind with stretchy cables?<br /><br />Um if you do stuff like bicep curls and "regular exercises" while on the road you don't have to get into it.<br /><br />But I would like to know the progression of what you did with the actual "chest expander" exercise, aka band pullaparts. And if you did any other weird shoulder stuff with them that you couldn't do with a barbell.Ruin Christmashttps://www.blogger.com/profile/09585536126939628060noreply@blogger.comtag:blogger.com,1999:blog-3775547849492453021.post-43755767073175839202014-01-01T19:10:00.586-08:002014-01-01T19:10:00.586-08:00Paused I've done both hi-bar and low. Last 4-5...Paused I've done both hi-bar and low. Last 4-5 workouts it's been hi-bar because I'm trying to work the quads more. But as I move the weight up I'll be switching to LB, or keep doing light paused HB followed by regular LB.<br /><br />I didn't think the SlingShot would work either, but it does. I do one all-out SlingShot set on a heavy day after all my normal sets are done.<br /><br />If your chest is strong but the tris are weak, the SS can help. Otherwise, probably not so much.<br /><br />Cable pulls are various exercises with a chest expander set. Not sure if you're familiar with these. I used to have 2 chest expander days per week and followed a set/rep/resistance progression program, but now I just use them when traveling and strictly for "pump". I can elaborate if you're interested.Fatmanhttps://www.blogger.com/profile/18077817670776459628noreply@blogger.comtag:blogger.com,1999:blog-3775547849492453021.post-57257065120596148642014-01-01T16:02:30.378-08:002014-01-01T16:02:30.378-08:00This is a solid post. Nice lifts.
Question time:...This is a solid post. Nice lifts.<br /><br />Question time: (I'm gonna read more archives but just humor me for now):<br /><br />"Paused squats" - hi bar or low?<br /><br />"SlingShot work on the bench press"<br />really? for raw?<br /><br />"Cable pulling for volume" - explain pls? exercises? sets? reps?<br /><br />thx. and kids are a prison.Ruin Christmashttps://www.blogger.com/profile/09585536126939628060noreply@blogger.com