I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’ Muhammad Ali

badbench

I hesitate to put an image of “What Not to do” on the site, but hopefully we all notice the big red “X” over the picture!

I admit that weight training is not my favorite thing to do, but I know the many benefits and therefore stick to the 2 – 3 day per week recommendation…Increased functional ability, Increased bone density (Super important for me with osteoporosis on both sides of my family), Increased metabolism, Decrease risk of injury, Increased motor performance (sports), quality of life, etc……

For upper body strength workouts, use the following safety tips:
Bench Press: Watch for uncontrolled descent, avoid extreme range of motion, avoid rolling wrists, back arching, hips pressing up, bouncing bar, and too much weight which can result in all of the above.
Dumbbell Fly: Same as bench press. Plus dumbbells should go no lower than chest levels. This is considered a high risk exercise if you are a beginner.
dumbbell fly
Bilateral Cable Cross-Over: Perform slowly and controlled to avoid extreme range of motion and speed on eccentric phase.
bilateral cable cross over
Push Up: Turning hands inward or outward increases stress on wrists and elbows. Don’t arch back to maintain neutral spine alignment. Chest lowers to floor, but not all the way to the floor to avoid stress to shoulder joint.
Reverse Fly: Keep movement slow and controlled and avoid too much weight. If core is not strong, do these supported either on bench, or support with hands on thighs (one arm at a time)
reverse_fly
Horizontal Row: This is often done on a machine which is easier to control. Avoid breaking wrists or rocking with lower spine. Keep shoulder blades down.
Shoulder Shrugs: Unless you bodybuild you probably need to work more on scapulae depression since many people tend to hunch their shoulders.
Dip: Keep heels of hands close to edge of bench, maintain a neutral wrist, and keep elbows flexed. This exercise could be high risk for beginners if not done correctly.
dips
Front raises, lateral raises, upright row: Keep torso stable, neck in neutral position, shoulders down (don’t hunch). Avoid breaking wrists and over extension, abduction, no more than 90 degrees.
front raise
Overhead press: All of the above shoulder precautions. Plus, we no longer bring the bar or weights behind the neck.
Overhead press
Lat Pull-downs: Keep pull-down in front. We no longer bring the bar behind the neck.
lat-pulldown-female
Lat Pull-Over: Avoid heavy weights. Use proper spotting and use your core. Avoid arching the back and flaring elbows out.
Biceps and Triceps: Avoid the most common errors – rocking and/or swinging. The motion should be isolated to muscles being worked. Avoid wrist breaking.

Beverages: Normal 70-90 ounces water, 2 cups coffee in AM, splurged on diet coke at burger joint
Exercise: Taught Integrated Strength 1 hour in AM, Taught Cycling 1 hour in PM
Breakfast:
Old fashioned oats with cranberries, raisins, almonds, 1 pack sugar in raw and almond milk (huge bowl)
Lunch:
Ate out at burger joint – turkey burger with lettuce, tomato, onion, pepper, avocado, ditched the bun. Sweet potato fries
Snacks: Mixed Fruit cut up at grocery store, handful of trail mix
Supper: Stir fry with brown rice. See pics.
Stiry fry

Stir fry with brown rice

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