Looks good. Except for the spam :D

I'm the oposite , if I don't track I don't eat enough.

i really wish spinach had more calories and you didn't have to eat a whole bag to get 20 calories :)

I wish spinach had 30g of protein per cup...and 10g of fiber per cup. It would be the miracle green.

Extra workout

Dip shrugs
Push ups w/ elevated feet
Stretching w/ broomstick

I hit some of my problem areas pretty good. I realized today that my scapula (left side) typically doesn't move all the way through the correct ROM. I want to add some of these movements in 2-3 days a week. The stronger I'm getting, the larger the disparity in scapular strength and it's becoming more apparent. Right now it's pretty easy to focus on. So...I'll move on from here.

rear flyes w/depression and retraction are the funz too :)

you ever thought about looking for a massage schooll around your way roos so you can get a good deep tissue massage for cheap? that may help you out a bit

No massage schools around here. But! I have 16,500 points saved up on my Visa. 3,500 more and I can buy the Spa Finder $50 gift certificate. I'm super stoked about that.


Pity, that sounds like a good idea. I thought about doing them today, but by the time I finished the couple of exercises I was doing, I had a pump and couldn't really feel what I was doing. Next time they'll definitely be in the mix. I was accentuating the negatives on my push ups and I could really feel it.

On the pushups, are you protracting the scapula and holding at the top?

basically....everything you do...protract :) like at the top of deadlifts....pull that sucker back and down and hold it..

No you mean retract :biglaugh:. Think of it like wings...

I mean at the top of the pushups to allow the scapula to move forward along the ribcage not backwards toward the spine. The "pushup plus"..

You know like the press=ups in EC's book. Except that you can also just make that a part of your pushups. I always protract at the top of pushups...even band resisted. It's about the only time you actively work scapular protractors, most notable serratus anterior, since most everything else is about retraction and any protraction is just passive. This is very important for scapular health and it is one of the things that will prevent scapular winging.

Retraction of the scapula is also referred to as scapular adduction, if that helps. And protraction as abduction. If that helps.

The other two fundamental movements being elevation and depression.