July, 2009

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Cool exercise: the weighted roll-out

Monday, July 27th, 2009

This exercise works a number of muscles, including both the upper and lower abdominals, the lower back and the triceps.

To perform this exercise you will need a small barbell or a dumbbell set with the nuts loosened a bit so that the weight plates move freely. Then it’s simply a matter of:

  1. standing on your knees,
  2. putting both hands on to the barbell or dumbbells,
  3. keeping your elbows locked, and
  4. pushing forwards, letting yourself roll forward until you can’t go any further.

Finally, reverse the movement until you are back where you started.

Here’s a video I found that illustrates the exercise quite well. It’s a lot harder than it looks!

You can add a weight plate on your back as you do this to increase resistance.

Paunch check-in for July 2009

Monday, July 27th, 2009

Unfortunately another month has passed without much going on. My weight is basically steady, I haven’t been doing much exercise and my motivation is low.

On the up-side I have discovered a new body resistance exercise called the weighted roll-out, which is a great complementary exercise to the reverse crunch to work the abdominal muscles.

For the next month, I am committing to Scooby’s Beginning Home Workout Plan. Hopefully it will provide enough structure to help me stick regulate my exercise.

Here are my stats:

Stat Amount
Weight 71.9kg
Chest 89cm
Waist 86cm
Hips 88cm
Thighs 58cm