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Dustin LindenSmith

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workouts continue

Did delts + abs at the gym yesterday. During my dumbbell shoulder raises (3 sets anterior raises + 3 sets lateral raises slightly bent (i.e. with participation from posterior delts) + 3 sets overhead presses (military style) + 3 sets Arnolds), I did ball sits with an aerobics ball pressed between my lower back and the wall (it rolls up your back (and down the wall) with each squat). Ball sits are similar to sissy squats, but because your back is pressing against the ball instead of thin air, they're a lot easier on your lower back than free squats of any type.

For each set, I'm using a weight that leaves me unable to lift more than 15 reps. The Arnolds are a nice finisher for delts, involving the anterior and middle (medial?) delts such as they do. After completing those 12 sets of shoulder exercises (which left my shoulders feeling pretty shredded), I did ab crunches on the ball and a 15-minute set on the treadmill.

The truth is that I feel fucking fantastic. Some of my muscles are fatigued, but not in a bad way. I'm not getting excessive DOMS from this style of lifting, either. After three weeks, I feel stronger, I feel a little leaner, and I feel more sure of myself. I also feel sharper, and less slothful; more centred, more relaxed, more productive, more at ease.

There is a clear benefit to vigorous physical activity on a regular basis. This fact goes unnoticed by, or remains unknown to, many.

(Technical note on the dumbbell exercises: If doing ball sits simultaneously with dumbbell raises, you can use a mirror to keep your form steady. Holding the dumbbells perfectly steady with each squat -- as though you were miming holding onto a railing attached to the wall -- generates the perfect range of motion for each exercise and gives you something interesting to look at in the mirror, too.)

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fireceremony August 22nd, 2006

>There is a clear benefit to vigorous physical activity on a regular basis. This fact goes unnoticed by, or remains unknown to, many.

Yes, but decadent slothfulness is soooo seductive. :)

Seriously, I'm impressed with all the yard work you have doing and now the exercise. You'll be getting in a very good shape!

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