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June 4, 2004     Cape Gazette
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June 4, 2004
 

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My wo00rkout with weights today After writing last week's col- umn on over training, I started asking myself if I am training hard enough or am I over training. If I push myself to do one or two more reps, is that good or am I over training? Sometimes I can go to the gym and train like an an- imal, strong and energetic, while sometimes I battle with "Should I rest today or push myself?." I con- stantly ask: "Why does my elbow hurt? .... Am I getting arthritis in the shoulder? .... What is the most effective way for me to train?" If you ask yourself some of the same questions, then you obvious- ly know how I feel. I am kidded constantly at the gym if I am still there past 2 p.m. "Hey, Dave, is- n't this your nap time?" Ironically, if it is not time for a nap, then it is time to apply ice to the right shoulder and heat to the left - or is it the other way around? I am sure that I have it written down some- where. At 57 years of age, arthritis has grabbed a hold of my shoulders with a vengeance. The left should was scheduled for a partial re- placement, but I cancelled the surgery thinking that maybe it does not hurt as bad as I think. Lately, the right shoulder has caught most of my attention. There are times when it just flat- out burns and then just oes away. Possibly a pinched nerve is my guess, but I press on as always. Each day I find the pain will take me to another threshold. I don't embrace the pain, I just try to beat it back. I take my chances while I am training. I am not tough, cool, stupid, foolish or desperate. I do know one thing, I cannot train without intensity if I train at all. I know it sounds crazy, so let me clarify myself. I believe in maxi- mizing the level of muscle under tension. Within every workout, I try to utilize my intuition and log- ic to determine how far to push without pushing too far. My workouts as a result of ex- perience, age and shoulder pain have caused me to adapt and con- struct a workout plan that suits me. On Mondays I train with my friend Sam Roberts. We work chest and biceps. We start with the Hammer Incline and do three sets of 15 repetitions. The 15 reps allow me to use a lighter weight and one that does not stress the shoulders. We then move to cable flyes between the cable crossover machine, and again three sets of 15 reps is called for. In fact, 15 reps is now my norm on all exer- cises. The vertical press machine, then followed by the deltoid fly machine, finishes off the chest workout. Because I feel the triceps are al- ready somewhat pumped we move on to biceps after chest. The bisolator machine is first for really isolating the biceps. We then move on to the Flex Bicep machine. To end the workout we grab a barbell and pass it back and forth doing 12, 10, 8, 6, 4 and 2 reps with no break except when my partner Sam does his reps. Sam and I meet again on Friday morning to do back and triceps. We begin with wide pulldowns to the top of the chest using the stir- rup handle bar. That bar has an easy rotation for the shoulders. We then do close grip pulldowns and wide rowing on the Flex Dor- si Flexor machine. We usually finish our back with some straight-arm pulldowns. Triceps are and have always been one of my favorite muscle groups to work. The triceps just seem to blow up at just the though of exercising them. We begin with tricep pressdowns, overhead rope extensions, and finish with dips on the Flex Dip machine. We will also do close grip benches on the Flex Vertical Press machine. Somewhere during the middle of the week, depending on my schedule, I train legs by myself. The routine consists of leg exten- sions, leg curls, leg presses, stand- ing and seated toe raises. You probably noticed that I did not mention shoulder work. Direct work on my shoulders is just too tough on those ball and socket joints, so I have to rely on what stress I place on them when work- ing other muscle groups. CAPE G ZE[E, Friday, June 4 - June 10, 2004 - 129 People FITNESS FOR YOU Dave Kergaard On Sunday mornings, I meet my friend and super bench press- er, George Wilson, for a short in- tense workout for our biceps and triceps. We do more than thirty sets of ten repetitions in less than twenty-five minutes. It is literally one of my favorite workouts. I still get a tremendous pump and the heart rate really rises during this intense training. As I get old- er I have realized that I can't stay with George on the weights so I just encourage him and let him go. I mean seriously, the man holds the World Record in the bench press for his age group. My heart and spirit still say go for it, but unfortunately the shoulders now rule the workouts so I try to listen very carefully to each one of them. Dave Kergaard is a personal trainer at Gold's Gym in Re- hoboth Beach. He can be reached at 226-4653. Continued from page 127 I can if the readers "play back." I'm looking for some interaction from the local sports fans. You may attack issues but not people. Even if you think I'm a sarcastic, stupid, insensitive white guy, what does that have to do with fat cheerleaders and human pyra- mids? If you think the offensive game plan of the high school foot- ball coach on Friday night is run- oriented, perhaps you can suggest a moronic improvement plan bor- rowed from your Pop Warner playbook. The sports hotline will be Davefredman@comcast.net. I will publish your thoughts only if you give up your name. If no one writes to me then I will write to myself and make up a fictitious name like I did back in the mid- 80's with the Fat Like Me charac- ter. Pick up Tuesday's paper and join Fredman in the comer of the cooler.. ,"Off The Hook!" SNIPPETS - Last Sunday night in Rehoboth I plunked myself down on a bench next to a woman with legs so big I expected to see No. 29 on a green jersey along with the name Izzy Lang. It was a carh-crazed crowd cruising on the fossil fuels of refined sugars. I didn't know they still madebig red candy apples. I saw some Em- inem tattooed poser-tough guy carrying a white stuffed tiger un- der his arm like he was bad or something. English was a second language where I was sitting and given all the pierced faces, wife beater shirts and spiked haircuts I felt like John Rocker on a New York subway. Go on now, git! Cape Relgion Athletes Of The Week LAURA OLENDERSKI Laura O can play center field Hke "nobody's bidness.n And she can hit and run and seems impervious to pres- sure. Laura is coming off a great season for the Vikings and her play has just gotten better in the state tourna- ment. "The only way I know how to play is full out," Lau- ra said after laying out against Caesar Rodney in one of the greatest catches experienced softball fans had ever seen. Cape goes for it all Saturday against Car- avel. MARYBETH BETTS Coach Bill Cordrey award- ed Marybeth the game ball after last Saturday's 4-0 vic- tory over St. Elizabeth, but not because she scored while pinch running or got a hit while pinch hitting. "She has been there all season do- ing what we asked of her," said Cordrey. Marybeth was recognized for her spirit and sacrifice as a team player. Marybeth also ran 25:32 in last Sunday's Run For Danielle 5K. She's a great kid and the girl just can't help it. KRISTINA LINGO Before the softball season began coach Bill Cordrey said of freshman Kristina Lingo: "The girl is just a stud at first basel" A natural lefty with the glove and the bat, Lingo just vacuums up hard throws coming across the infield from Jackie War- ren, Lisa Williams and Amanda Haxton. Lingo bats third in a potent Cape line- up and just rips the ball with runners on base. "It's been a fun season," the freshman said. JACKI WARREN This strong third baseman is only a sophomore and part of an All-Conference infield of underclassmen. Jacki made to big plays last Wednesday in the first in- ning alone keeping a Caesar Rodney runner stuck at third base. Jacki had a big triple against St. Elizabeth and also chased home a cou- ple RBIs against Caesar Rodney. "Play hard and have fun," Jacki said. Local wrestlers compete in tourney Several Cape Region and other Delaware wrestlers recently com- peted in the Ironman Wrestling Championships in Bloomsburg Pa. The Ironman is a challenging event because it requires athletes to compete in the three wrestling disciplines - scholastic, freestyle and Greco Roman over a three- day period. Nine young from Delaware at- tended the event and several took the coveted titles. A.J. Brooks, of Lewes who attends Sussex Tech as a junior, took the title at heavy- weight winning gold in all three disciplines. Chris Reed, an Indian River student, took three golds at 145 pounds. Ian Moser, this year's state champ at 103 pounds, also won three gold medals in the elite 112- pound class as did his teammate and state champ Josh McGregor at 152 pounds. Jerrod Garnett of Caravel won a gold and two bronze medals as did Chris Woodall of Polytech. Connor McDonald made it to the finals in scholastic, took an in- jury default and was out for the rest of the tournament. Travis Dorman, Chris Jensen and Kyle King also competed and did a fine job representing Cape. My wo00rkout with weights today After writing last week's col- umn on over training, I started asking myself if I am training hard enough or am I over training. If I push myself to do one or two more reps, is that good or am I over training? Sometimes I can go to the gym and train like an an- imal, strong and energetic, while sometimes I battle with "Should I rest today or push myself?." I con- stantly ask: "Why does my elbow hurt? .... Am I getting arthritis in the shoulder? .... What is the most effective way for me to train?" If you ask yourself some of the same questions, then you obvious- ly know how I feel. I am kidded constantly at the gym if I am still there past 2 p.m. "Hey, Dave, is- n't this your nap time?" Ironically, if it is not time for a nap, then it is time to apply ice to the right shoulder and heat to the left - or is it the other way around? I am sure that I have it written down some- where. At 57 years of age, arthritis has grabbed a hold of my shoulders with a vengeance. The left should was scheduled for a partial re- placement, but I cancelled the surgery thinking that maybe it does not hurt as bad as I think. Lately, the right shoulder has caught most of my attention. There are times when it just flat- out burns and then just oes away. Possibly a pinched nerve is my guess, but I press on as always. Each day I find the pain will take me to another threshold. I don't embrace the pain, I just try to beat it back. I take my chances while I am training. I am not tough, cool, stupid, foolish or desperate. I do know one thing, I cannot train without intensity if I train at all. I know it sounds crazy, so let me clarify myself. I believe in maxi- mizing the level of muscle under tension. Within every workout, I try to utilize my intuition and log- ic to determine how far to push without pushing too far. My workouts as a result of ex- perience, age and shoulder pain have caused me to adapt and con- struct a workout plan that suits me. On Mondays I train with my friend Sam Roberts. We work chest and biceps. We start with the Hammer Incline and do three sets of 15 repetitions. The 15 reps allow me to use a lighter weight and one that does not stress the shoulders. We then move to cable flyes between the cable crossover machine, and again three sets of 15 reps is called for. In fact, 15 reps is now my norm on all exer- cises. The vertical press machine, then followed by the deltoid fly machine, finishes off the chest workout. Because I feel the triceps are al- ready somewhat pumped we move on to biceps after chest. The bisolator machine is first for really isolating the biceps. We then move on to the Flex Bicep machine. To end the workout we grab a barbell and pass it back and forth doing 12, 10, 8, 6, 4 and 2 reps with no break except when my partner Sam does his reps. Sam and I meet again on Friday morning to do back and triceps. We begin with wide pulldowns to the top of the chest using the stir- rup handle bar. That bar has an easy rotation for the shoulders. We then do close grip pulldowns and wide rowing on the Flex Dor- si Flexor machine. We usually finish our back with some straight-arm pulldowns. Triceps are and have always been one of my favorite muscle groups to work. The triceps just seem to blow up at just the though of exercising them. We begin with tricep pressdowns, overhead rope extensions, and finish with dips on the Flex Dip machine. We will also do close grip benches on the Flex Vertical Press machine. Somewhere during the middle of the week, depending on my schedule, I train legs by myself. The routine consists of leg exten- sions, leg curls, leg presses, stand- ing and seated toe raises. You probably noticed that I did not mention shoulder work. Direct work on my shoulders is just too tough on those ball and socket joints, so I have to rely on what stress I place on them when work- ing other muscle groups. CAPE G ZE[E, Friday, June 4 - June 10, 2004 - 129 People FITNESS FOR YOU Dave Kergaard On Sunday mornings, I meet my friend and super bench press- er, George Wilson, for a short in- tense workout for our biceps and triceps. We do more than thirty sets of ten repetitions in less than twenty-five minutes. It is literally one of my favorite workouts. I still get a tremendous pump and the heart rate really rises during this intense training. As I get old- er I have realized that I can't stay with George on the weights so I just encourage him and let him go. I mean seriously, the man holds the World Record in the bench press for his age group. My heart and spirit still say go for it, but unfortunately the shoulders now rule the workouts so I try to listen very carefully to each one of them. Dave Kergaard is a personal trainer at Gold's Gym in Re- hoboth Beach. He can be reached at 226-4653. Continued from page 127 I can if the readers "play back." I'm looking for some interaction from the local sports fans. You may attack issues but not people. Even if you think I'm a sarcastic, stupid, insensitive white guy, what does that have to do with fat cheerleaders and human pyra- mids? If you think the offensive game plan of the high school foot- ball coach on Friday night is run- oriented, perhaps you can suggest a moronic improvement plan bor- rowed from your Pop Warner playbook. The sports hotline will be Davefredman@comcast.net. I will publish your thoughts only if you give up your name. If no one writes to me then I will write to myself and make up a fictitious name like I did back in the mid- 80's with the Fat Like Me charac- ter. Pick up Tuesday's paper and join Fredman in the comer of the cooler.. ,"Off The Hook!" SNIPPETS - Last Sunday night in Rehoboth I plunked myself down on a bench next to a woman with legs so big I expected to see No. 29 on a green jersey along with the name Izzy Lang. It was a carh-crazed crowd cruising on the fossil fuels of refined sugars. I didn't know they still madebig red candy apples. I saw some Em- inem tattooed poser-tough guy carrying a white stuffed tiger un- der his arm like he was bad or something. English was a second language where I was sitting and given all the pierced faces, wife beater shirts and spiked haircuts I felt like John Rocker on a New York subway. Go on now, git! Cape Relgion Athletes Of The Week LAURA OLENDERSKI Laura O can play center field Hke "nobody's bidness.n And she can hit and run and seems impervious to pres- sure. Laura is coming off a great season for the Vikings and her play has just gotten better in the state tourna- ment. "The only way I know how to play is full out," Lau- ra said after laying out against Caesar Rodney in one of the greatest catches experienced softball fans had ever seen. Cape goes for it all Saturday against Car- avel. MARYBETH BETTS Coach Bill Cordrey award- ed Marybeth the game ball after last Saturday's 4-0 vic- tory over St. Elizabeth, but not because she scored while pinch running or got a hit while pinch hitting. "She has been there all season do- ing what we asked of her," said Cordrey. Marybeth was recognized for her spirit and sacrifice as a team player. Marybeth also ran 25:32 in last Sunday's Run For Danielle 5K. She's a great kid and the girl just can't help it. KRISTINA LINGO Before the softball season began coach Bill Cordrey said of freshman Kristina Lingo: "The girl is just a stud at first basel" A natural lefty with the glove and the bat, Lingo just vacuums up hard throws coming across the infield from Jackie War- ren, Lisa Williams and Amanda Haxton. Lingo bats third in a potent Cape line- up and just rips the ball with runners on base. "It's been a fun season," the freshman said. JACKI WARREN This strong third baseman is only a sophomore and part of an All-Conference infield of underclassmen. Jacki made to big plays last Wednesday in the first in- ning alone keeping a Caesar Rodney runner stuck at third base. Jacki had a big triple against St. Elizabeth and also chased home a cou- ple RBIs against Caesar Rodney. "Play hard and have fun," Jacki said. Local wrestlers compete in tourney Several Cape Region and other Delaware wrestlers recently com- peted in the Ironman Wrestling Championships in Bloomsburg Pa. The Ironman is a challenging event because it requires athletes to compete in the three wrestling disciplines - scholastic, freestyle and Greco Roman over a three- day period. Nine young from Delaware at- tended the event and several took the coveted titles. A.J. Brooks, of Lewes who attends Sussex Tech as a junior, took the title at heavy- weight winning gold in all three disciplines. Chris Reed, an Indian River student, took three golds at 145 pounds. Ian Moser, this year's state champ at 103 pounds, also won three gold medals in the elite 112- pound class as did his teammate and state champ Josh McGregor at 152 pounds. Jerrod Garnett of Caravel won a gold and two bronze medals as did Chris Woodall of Polytech. Connor McDonald made it to the finals in scholastic, took an in- jury default and was out for the rest of the tournament. Travis Dorman, Chris Jensen and Kyle King also competed and did a fine job representing Cape.