<p>Smoney Bill Who?</p>
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<p>Ray Donovan is awesome. Also enjoying the US version of The Bridge after seeing the Scandinavian one.</p>
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Hey Taniwah. I have been to hell and back with shoulder issues and the reality is that I will have to do certain excercises for the rest of my life.<br />
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The key is to progress slowly and not overdo it. I overdid it for two years and it just got worse to a point of constant pain.<br />
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(General: Don't do rotational standing up with weights all you are doing is working the bicep. Unless you do it with a cable, set up vertically, rotating externally. Don't start with anything that requires you to work above shoulder level. No pull-ups no shoulder press. )<br />
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Start real simple:<br />
<br />- External rotation with cable. Super light, work to point of pain and stop. Do three sets. Point of pain should come earlier each time else increase the weight a little bit. If you don't have a cable, lie on your side with your head supported with the other hand. Shove a folded towel under your armpit else your arms collapses forward and you don't use the stabilisers. <br />
- Can you get your hands on a theraband? There's bunch of excercises that really work well and you can do them at home. Tie a knot in the theraband that leaves about 60cm each side of the knot. Trap the knot in a doorway at chest height. Stand facing the doorway with your elbows at 45 degrees holding each end of the theraband with your hands in front of you at chest height like you are riding a motorbike. Rotate backwards until your hands are level with your shoulders. <br />
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Do these two excercises every day for a week. In week two, add a third. Do the same with the theraband but turn around and face away from the door. Starting position is elbows at 45 degrees, hands at shoulder height, rotate forward (away from door) and back. As you feel stronger chnage the angle between your body and elbow until your elbow / arm is at 90 degrees i.e. horizontal. <br />
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(If this is not making sense because of my pigeon English let me know and I can take a photo or two that will explain it <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Next step up is to take these excercises to the cable where they are harder.<br />
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You keep building up. I'm doing a bunch of shit now that 3 months ago I could not handle. I bounce a medicine ball with my elbow at 90% against the wall until fatigue and all sorts of other crap like split pushups with a medicine ball which isolates one shoulder. The stupid looking stuff seems to work best. <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> <br />
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Another tip that applies to all of these exercises. Pull your shoulder blades lightly back and down but do not clench. Think of it as 20% effort. You're not straining. Just engaging.<br />
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The key is patience. <br />
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Hope it helps.
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Started rowing about 2-3 months ago becuase I had no choice but to stop running and cycle less. At the young age of 44 my knees are telling me to look after them.<br />
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Started off at over 42 for the 10k and now have my best down to 39.22 although it hurt like all fuck and then some. Goal is 39 now. Seems a long way off.<br />
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I found that interval training is what has helped me get the time down. This was after speaking to youngster at my gym who used to row for the Aussie junior team. He suggested intervals as a way of building your endurance when you start hitting the red zone to enable you to stay in there longer and recover faster when you back off. I am no guru but that makes sense.<br />
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I do one each of these per week in addition to other gym and cardio work:<br />
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4 on and one off, try to eek it out eight times. Only got to 5 intervals the first time and build up to 8. Goal is 12 of these. Jaysus. Idea is to go hard.<br />
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1 on 1 off, 2 on 1 off, 3 on 1 off, 4 on 1 off, 4 of 4 off, 3 on 3 off, 2 on 2 off 1 on 1 off. Try to blitz it all the way. It's horrible. Keep the 500 splits as low as you can. Goal being to keep pushing the average split time down.<br />
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I have done all sorts of excercise but find few things keep you as honest as this damn rower.<br />
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Let me qualify that I knew nothing about rowing when I started and at the moment this is making sense to me although I think there are probably better ways to train? Any thoughts? -
[quote name='Crucial' timestamp='1366171639' post='360236']<br />
I've been watching it but 'enjoying it' would be the wrong term to use. It's very well made, very well acted. The story is good (I think). The scenery is fantastic, but it's just all too 'Jane Campion' for me. The obvious juxtaposition of the beauty of nature against the ugliness of people and some of the over-wrought subject matter makes it something I record and tuck away to watch when it suits rather than as soon as possible.<br />
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Definitely not "easy" watching. It's not something I watch as soon as it's on. Have to be in the right mood. Grant it the concept isn't a novel one but it's well executed. But I tend to like shows or movies that's just about people and their shit so I was always going to like it.<br />
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Anyone else think this new series of Mad Men is meh? -
[quote name='JK' timestamp='1364630338' post='355919']<br />
Hadnt seen it before but gave first episode a go. Will continue on based on that.<br />
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I would give it more than one episode. You really need to get into the characters. It's that kind of story.<br />
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I think its bloody good. Sublime performances from a number of actors.<br />
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Oh and it makes me want to paddle on that lake, looking at those mountains, which I intend to do before long.<br />
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But it seems to have got a bad rap in NZ for a number of reasons and the Aussie funders pulled out when an Aussie actor didn't get the lead role (which went to Elizabeth Moss who to me nails the role and then some).<br />
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I think some people didn't like it because they felt it isn't "Kiwi" enough but the truth is it is a story which could be set anywhere.
Nonu
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10km Times
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