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Old 03-25-2010, 02:24 AM   #1051
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Quote:
Originally Posted by newyorkmeg View Post
Hi Lifters
Went for my consultation to day to schedule my breast augmentation. MD requested I stop weights that work on the muscles of my chest. Seems to me, the shoulder ones do, as well as back. Should I just concentrate on my legs and arms the next few weeks?
Are you new to lifting or have been training?
You can train all body parts up to one week prior to the surgery..
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Old 03-25-2010, 05:03 AM   #1052
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Good Morning everyone!
Matt, I'll try to hold the heavy dumbbells without gloves to see if that helps. I know I can go heavier because I have, but maybe I could use a heavier weight and lower rep...

OZ, I wish that we had a barbell at the fitness center. I think its so ridiculous.. I bet you'll develop that strength over time.

Afuentes~ I LOOOVE you new pic! You are so pretty!!
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Old 03-25-2010, 05:08 AM   #1053
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Quote:
Originally Posted by ozdancer View Post
Jami, I'm interested to see what solution you find for this. I use gloves too (need new ones but can't afford them atm). The problem I have is when using dumbbells for LB exercises I need to up the weights but I'm not strong enough in the upper body to hold onto the heavier dumbbells. Not really much I can do about that in the short term I guess.

I have a barbell now and can do some of my LB exercises using the barbel instead of dumbbells which is better. The only trouble I have with this is generally lifting the barbell off at the end of each circuit, again because I'm not strong enough to push the heavier weight with my arms.
work on increasing your grip strength by just holding heavier wts and increasing the seconds etc(separate from this sets of training) maybe include them as 'farmer walks'.

In this case, since your goal isnt power lifting(is it?) , i'd consider using straps to help you grip a heavier wt. other wise you stay stagnant.

I personally love the versa gripps vs the standard wraps

Last edited by inatic; 03-25-2010 at 05:09 AM..
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Old 03-25-2010, 05:11 AM   #1054
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Quote:
Originally Posted by afuentes View Post
Wow - it is so hard to keep up but I am learning alot.

I ate yesterday:
b- half a brkst sandwich (in a hurry and victim of road rage!!!!!!!!!!!)
l - small southwest chicken caesar salad
snack - almonds (one or two ounces)
d - meat sauce (ground beef/marinara) over shiritaki tofu noodles
Workout - legs and 45 minutes of cardio

Today -
B - homemade protein shake
L - small chicken oriental salad
Snack - oatmeal (if I need it)
Dinner - don't really know yet.

Workout - 45 minute walk with my coworkers (we have a walking club) and then to the gym for upper body workout.
that doesnt look like you have enough protein.

oatmeal alone? You are doing LC (cant keep track lol) You can keep the carbs down on the cardio days.. add the oats on a wt training day.
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Old 03-25-2010, 05:14 AM   #1055
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Quote:
Originally Posted by inatic View Post
that doesnt look like you have enough protein.

oatmeal alone? You are doing LC (cant keep track lol) You can keep the carbs down on the cardio days.. add the oats on a wt training day.
I find this to be very beneficial!! It keeps my HIIT hunger at bay
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Old 03-25-2010, 06:17 AM   #1056
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Deadlifts

Are shoulders supposed to be pulled completely back (with tight traps) when doing deadlifts? Or more neutral? I understand not sloping the shoulders, but it still feels a little unnatural to pull them really far back while lifting.
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Old 03-25-2010, 06:20 AM   #1057
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Quote:
Originally Posted by yorick View Post
Are shoulders supposed to be pulled completely back (with tight traps) when doing deadlifts? Or more neutral? I understand not sloping the shoulders, but it still feels a little unnatural to pull them really far back while lifting.
Here you go, buddy:

http://library.crossfit.com/free/pdf...ofDeadlift.pdf
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Old 03-25-2010, 06:59 AM   #1058
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Quote:
Originally Posted by Stackdiesel View Post

Thanks Stack. I think I understand most of this, but I'll re-read it to digest it some more.

So, it seems, that as long as my shoulder blades are over the bar, and shoulders in front of the bar, then I should be good without pinching my traps (like holding a pencil in my back) pre-lift? This is how I've been positioning my shoulders and shoulder blades, but I'm just confused about how much shoulder flex I'm supposed to have for the setup.

But, the article does say this:

"The scapulas have only a
muscular attachment to the back; they float within
their muscular base to allow a range of shoulder
position. The retracted position, the one in which they
are pulled closest to the spine, is the position of
maximum muscular tension, and maximum support
from the traps and rhomboids. It is the position in
which they can most effectively receive the force from
the back for transfer to the arms. At the start position
the inferior part of the muscle, the part farthest down
the back, is the main contributor to the retraction of
the scapulas (the upper part becomes important at the
top of the deadlift)."

That makes me think it is suggesting more shoulder pull back...
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Last edited by yorick; 03-25-2010 at 07:04 AM..
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Old 03-25-2010, 07:05 AM   #1059
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You want to be tight, with some scapular retraction, but not full-on "pinching the coin."

Edited to add: Preface the above with "In my opinion,"

Last edited by Stackdiesel; 03-25-2010 at 07:08 AM..
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Old 03-25-2010, 07:29 AM   #1060
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Quote:
Originally Posted by Stackdiesel View Post
You want to be tight, with some scapular retraction, but not full-on "pinching the coin."

Edited to add: Preface the above with "In my opinion,"

Okay, that's kinda how I've understood everything I have read.

I'm trying to not overthink things too much, but since I'm going from mostly Trap bar deadlifts to standard, I have to do a lot of thinking about my setup and execution. I want to get in the groove of doing it right everytime.
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Old 03-25-2010, 07:57 AM   #1061
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NewYorkMeg - I had my implants placed under the muscle, and my PS told me the same thing as yours told you. I was able to do everything except push-ups, planks, chest presses, and pec flies (the only exercises I was doing normally for chest) without any problem. IMO shoulder & back exercises don't use the chest enough to worry about. I did those before my surgery with no problems. When is your surgery scheduled for? I bet you're so excited!

Tuesday, March 23rd:
B - 4 slices of bacon + 2 eggs + 2 cups of coffee with DaVinci's + half & half
L - tuna pouch + Dreamfield's pasta + FF Italian dressing + onions & peppers
D - chicken atop a large green salad with salsa + nachos (LC tortillas with cheese)
S - CarbMaster yogurt
W - 1 gallon
E - Fat Blasting Cardio (used 5# DBs for the four-limb work)

Per ******:
Calories: 1,515
Fat: 60.4
Carbohydrate: 56.1
Dietary Fiber: 20.4
Protein: 150.9

Fat (39%) Carbs (16%) Protein (45%)

Not a bad day, as I'm happy with my ratios, but I know that I went overboard with the processed carbs, even if they were LC and only 15 net grams total. I'll definitely be doing a few lower carb days to atone for today.
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Old 03-25-2010, 09:21 AM   #1062
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I was wanting to take progress pics today but Darn! My cameras battery is dead! Well, I looked at my pics from 2 weeks ago and there really is no change.. my arms may look a little better. I think i'll just wait until my 2nd month.. hehe.. I know its a journey, so I need to stop and enjoy it, and quit rushing everything..

I put on these high heeled sandals, and I was fancy pantcing around the house, and I fell down the stairs! Well, almost, no tumble, but it was one of those slips and catches... Enough to get my adrenaline going and to shout out a cuss word. LOL My elbow is progressively getting more painful. I hope I didn't hurt anything...
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Old 03-25-2010, 09:38 AM   #1063
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Oh no! I hope you're okay!

As for your progress, I'm sure that there are more changes than you're seeing. It's just hard to see those changes without the benefit of actuyally looking at a picture, KWIM?
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Old 03-25-2010, 11:57 AM   #1064
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Yes I agree

Quote:
Originally Posted by inatic View Post
that doesnt look like you have enough protein.

oatmeal alone? You are doing LC (cant keep track lol) You can keep the carbs down on the cardio days.. add the oats on a wt training day.

I had an unusually high carb day yesterday but I ended it with 2 crabcakes and a small salad. The oatmeal snack was out of desperation. I was starving but I did 50 minutes of cardio and upper body training.

Last edited by afuentes; 03-25-2010 at 11:59 AM..
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Old 03-25-2010, 11:57 AM   #1065
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Thank you Jami!
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Old 03-25-2010, 11:58 AM   #1066
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Im ok... Im ok. LOL
I just got back home from my Mani Pedi. I got pretend nails put on. A little hard to type.. They are pretty though. They are also not allowed at work since I have direct patient contact. I 'll just wear gloves all the time and tell people that I have an infection. LOL

OK. Off to Kansas city to pick up DH's tux for the wedding this weekend.
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Old 03-25-2010, 12:01 PM   #1067
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Quote:
Originally Posted by jamistar77 View Post
I was wanting to take progress pics today but Darn! My cameras battery is dead! Well, I looked at my pics from 2 weeks ago and there really is no change.. my arms may look a little better. I think i'll just wait until my 2nd month.. hehe.. I know its a journey, so I need to stop and enjoy it, and quit rushing everything..

I put on these high heeled sandals, and I was fancy pantcing around the house, and I fell down the stairs! Well, almost, no tumble, but it was one of those slips and catches... Enough to get my adrenaline going and to shout out a cuss word. LOL My elbow is progressively getting more painful. I hope I didn't hurt anything...
goodness becareful!

might as well get used to those heels
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Old 03-25-2010, 12:02 PM   #1068
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Today's meal so far:

B - 1 scrambled egg/1 piece of bacon and 1/2 cup oatmeal w/a tbsp of sugar free jelly to sweeten. Coffee w/half&half and two splenda packets.

L- southwest chicken caesar salad (around 450 calories including dressing)

Snack - almonds

Dinner - don't know but protein/veggies for sure.

Exercise - nada....today is my rest day.
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Old 03-25-2010, 12:03 PM   #1069
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Quote:
Originally Posted by afuentes View Post

I had an unusually high carb day yesterday. The oatmeal snack was out of desperation. I was starving but I did 50 minutes of cardio and upper body training.
NO wonder why you were starving!! You should add protein powder to your oatmeal? Laura loves it! LOL!!

Have you ever make EFL Pancake or Litecakes?? They are really good...

Here is a recipe if your interested..
1/2 cup oatmeal
1/2 cup cottage cheese... I think Daisy cottage cheese works best, its thick and it makes the pancakes have more thickness
3 egg whites or equivalent egg beaters
cinnamon, 2 splenda packets
today I added 15grams (.5 scoop) of vanilla protein powder too, It was pretty good!
Put everything in magic bullet or blender and blend until well mixed, then pour on a preheated skillet. SO good!!
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Old 03-25-2010, 12:05 PM   #1070
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Quote:
Originally Posted by inatic View Post
goodness be careful!

might as well get used to those heels
YES!!! OH MY GOSH, ARE TALKING ABOUT WHAT I THINK YOU ARE TALKING ABOUT!!
I don't suppose I would place if I wiped out!
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Old 03-25-2010, 12:05 PM   #1071
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yes
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Old 03-25-2010, 12:06 PM   #1072
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HA!!!
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Old 03-25-2010, 12:19 PM   #1073
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Thanks Jami - yes I thought about you when I ate it. Didn't bring my protein powder with me. I will do that next time.
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Old 03-25-2010, 01:22 PM   #1074
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I'm SO excited!

I just signed up to work with Ileen's coach, Erik!

I kept thinking about it, and came to the conclusion that life is just too short for me to keep spinning my wheels trying to figure out what to do to lose this weight and get back into shape. So, no more. I am going to do this, and I am going to succeed!

*doing the happy dance*

Afuentes - your new avatar!

Jami - Oh yeah, we all know just how much I love proatmeal!

Ileen - thank you again!
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Old 03-25-2010, 01:36 PM   #1075
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Im so excited for you too!!
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Old 03-25-2010, 02:05 PM   #1076
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laura I'm so happy for you! I'll be there with ya in a couple months!
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Old 03-25-2010, 03:21 PM   #1077
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Thank you, Ileen & Jami.

I'm still grinning!

Erik is definitely going to earn his fee with me. We're going back and forth about what I've been eating, and what I've written him looks so bad, even to me. He must be absolutely cringing! I'm more than willing to add good carbs in, and told him so, so it'll be interesting what he comes up with for me.

I cannot wait to get started!
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Old 03-25-2010, 03:44 PM   #1078
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trust me, he's seen A LOT!
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Old 03-25-2010, 04:02 PM   #1079
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Ooh, Laura! That's awesome. Can't wait to hear about your journey with him.
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Old 03-25-2010, 04:59 PM   #1080
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Laura, Erik really is amazing. His clients look great! I cant wait to get started with him! I hear ya about spinning the wheels! I feel like I do that all the time! But, I'm getting better
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