dfh's log

It would be primarily water weight if the time span that your losing the weight is so low. For the next few days make sure you drink at least 2L of water and 1 additional cup of water for every half hour of working out you do to make sure your fully hydrated and weigh yourself at the same time in the morning (before breakfast). Your weight will fluctuate up or down about 3lbs each day so just average it out over time and that would be your true weight loss as long as your not dehydrated and keep eating clean.

 

hey, I just started a shoulder pre-hab program that is working great so far. My shoulders are completely ****ed and since I started I get alot less pain in the shoulders and I can sleep on my side more comfortably. If your interested I'll post it for you. Congrats on the weight loss. Jeff?

 

The pain could be injury or an injury in the future, them getting tired is just conditioning. I know that when I hook with my palm turned down my shoulder doesnt feel right and it feels unnatural, maybe try with your palms facing you. Congrats on the weight loss too btw.


Rotar Cuff Dumbbell Raises 15-20
Band Raised Arm External Rotations 15-20
Band Hanging Arm Internal Rotations 15-20
Band Raised Arm External Rotation Variation 15-20
Band Hanging Arm Internal Rotation Variation 15-20
The above exercises are done in circuit fashion 1-2 circuits with 1 minute rest between circuits (start with 1)

Descriptions (in order):
With the rotar cuff dumbbell raises you take 2 light dumbbells (5-8lbs) turn you palms backward almost as far back as they go and raise your hands up but not so high you shrug your shoulders and your traps come into play.

With a weak resistance band you stand on one end and with your arm bent at 90 degrees and raised up so its parallel to the floor you turn your arm until it makes an L with your hand pointing up. Make sure your upper arm comes straight out from the side of your body and make sure it doesnt move up, down, left, right etc and it only rotates. Repeat for other arm and move onto the next exercise.

With the same band you attach it to something in front of you at about the height you'll be working at. Your upper arm hangs down in line with the middle of your body and should hardly move at all but some movement is necessary to get the full range of motion. Bend your elbow at 90 degrees, the bands attachment point should be out to the side of the arm your working, rotate your arm until your hand is in front of your belly button.

With the band still attached to something you face it and do the same thing as with the band raised arm external extensions. The difference here is that the peak in resistance is now at the end of the rotation, to further strengthen the rotar cuffs.

With the band still attached and you facing the attachment point you do the same as before with the arm hanging internal rotations but once again the location of the peak in resistance has moved.