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July 14, 2008


Shoulders....hate 'em.  Not all shoulders...just mine.  Even when I was a gymnast in high school, the one thing I really didn't like about myself was my shoulders.  They always seemed a bit droopy to me instead of being nice and square.  This of course got much worse as I gained weight as my arms were being pushed out from my body by fat.

They have been getting better as I lose weight.  However, I started working toward a better understanding of my shoulders and what I could do to train them to that more pleasing shape that I've always envied.

To do so, I had to learn more about the muscles involved in making the shoulder look like it does.  I've always known about the deltoid muscle but I didn't realize that it was actually three different muscles. 

  • Anterior Deltoid
  • Medial Deltoid
  • Posterior Deltoid


And there was part of my problem.  I went back and looked at all my exercise routines for the last year and all of the ones that focused on the deltoid were hitting the anterior deltoid (and sometimes the medial).  But I was completely neglecting my posterior deltoid. 

I guess since it is in the back and I don't normally see it, it is a 'out of sight - out of mind' type of thing.

So about 3 or 4 months ago I added in another group of exercises on the day I do my shoulders, focusing on the posterior deltoid.  I hate these exercises...there are just some I don't like doing.  But I do them anyway, because I want the results. 

The idea is to build the back of the deltoid so it pushes the muscle out from the body...squaring off the shoulder.

Another muscle that I started focusing more on was my Trapezius.  While I don't want to over develop them because it would actually tend to increase the droopy appearance...toning them up a bit has helped the overall look of the back of my shoulders. 

Why do I bring up the subject of shoulders now?  I was looking at myself in the mirror a few days ago and noticed the my shoulders were actually starting to develop that square look that I've always been so envious of.  Also, I've been talking so much about running lately that I wanted blog something about weightlifting for a change.

Again...a little research and a lot of patience pays off!


I'm STILL seeing benefits from the change to my pre workout meal.  EVERY resistance exercise that I'm doing has gone up. 

Also, now that I'm changing my work schedule, I'm having to move around all my workout days....and...I need to move my blog day.  Starting next week, I'll be blogging on Sunday rather than Friday. 

There...I said it.  Now I'm committed.  

Progress Report

Last week was my rest week for running.  Instead of running 4 days, I only ran 3.  And instead of doing my long run, I was supposed to do just 3 miles.  Notice...I said 'supposed to do'.

In reality I did a 4 mile race that day.  Only a mile longer...and a lot more fun.  Running in a race is fun because you get so much support from the other runners and the folks running.  Since this was my first time running a race in a residential area, I was surprised at how many people came out of their houses to cheer us on. 

I finished the race...and that's all I really wanted to do.  I wasn't trying to beat a time or anything.  This was supposed to be a rest for me...and I tried to stay true to that.

Oh...special shout out to my lovely wife Heather (Tzigaine on Spark People).  She's lost 10 pounds so far.  Good for her!  My readers from Spark People are welcome to visit her latest blog and give her some words of encouragement.

Tzigaine's Blog

I'm all healed up from my runner's nipple.  And I'm going to do five miles tonight.  So I'll see how good that 'Body Glide' stuff is.  It worked fine at the race but to be honest, I don't have the problem during shorter runs.

My step father and daughter have teamed up and started running.  He's a lapsed runner from way back and has been looking for an excuse to get started again now that he's retiring and she's a bundle of pure energy.  They should do well together.  Anyway, they want me to come do a marathon with them in 2009....or a 10k.  It isn't really clear.  Either way, I'd love to travel up to Michigan to run with them...or have them come down here for the same.  It would be a hoot.  


Speaking of being a hoot, Snow Owl says it is time for you to get off the web and go do your workouts!

NOTE:  Friends visiting from Spark People be sure to check out the home page to get your humor fix.  And those of you that are hitting the site from elsewhere, check out my page on Spark People. 


Blogger Emma said...

More pictures please!

July 14, 2008 at 5:00 PM  

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