HalFitness

tinabeebz

tinabeebz

QUESTION: I've decided to make the bold move and try out for the local roller derby team here in these coming weeks... but I've got a pair of bum shoulders and one prone to constant dislocation after an injury in 2007. The original dislocation was in place for several hours before putting back in so the muscles were "stretched" and I wore a sling for three months. Are there are any weight lifting routines I could do to strengthen the muscles there? I don't know much about lifting at all. Cuz dislocating during a possible match would BLOW.

ALSO x-rays because WHY NOT
 
Chad Sexington

Chad Sexington

tinabeebz said:
QUESTION: I've decided to make the bold move and try out for the local roller derby team here in these coming weeks... but I've got a pair of bum shoulders and one prone to constant dislocation after an injury in 2007. The original dislocation was in place for several hours before putting back in so the muscles were "stretched" and I wore a sling for three months. Are there are any weight lifting routines I could do to strengthen the muscles there? Cuz dislocating during a possible match would BLOW.

ALSO x-rays because WHY NOT
Click to expand...
First of all, I love seeing x-rays and MRI scans and whatnot so thanks for sharing those.

Secondly, I really really really have to advise you consult a physiotherapist about exercises that are safe for your shoulder to improve the muscle strength. The internet is the internet and you're going to get everything from "Let it atrophy!" to "Just give 'er!". Even having had experience helping someone recover from a dislocation, I'm uncomfortable suggesting her exercises would be right for you.
 
HowDroll

HowDroll

I second Chad's recommendation to talk to a physiotherapist. I don't know enough about shoulder injuries to give you sound advice, but I can say that roller derby is a crazy rough contact sport, and you will not only be repeatedly hitting shit really hard with your shoulder but falling on it -- a lot. One of the first things they'll probably teach you is how to fall safely, but that doesn't mean some big, nasty blocker isn't going to lay you out and mess up your day.

For what it's worth, though, I haven't seen (or read about on my derby friends' Facebook walls) a lot of shoulder injuries. (Lots of hip/knee/tailbone/leg/face/wrist/finger injuries, though :) ) You might be fine -- but you should probably check with a professional first. If they do give you the OK, I'd recommend doing dumbbell/barbell rows or other compound exercises that target the area. Deadlifts, squats, bench presses, overhead presses, etc. would all be great as well. I'm a pretty firm believer in compound exercises with free weights over isolation exercises on gym machines, but YMMV.
 
Azurephoenix

Azurephoenix

tinabeebz said:
QUESTION: I've decided to make the bold move and try out for the local roller derby team here in these coming weeks... but I've got a pair of bum shoulders and one prone to constant dislocation after an injury in 2007. The original dislocation was in place for several hours before putting back in so the muscles were "stretched" and I wore a sling for three months. Are there are any weight lifting routines I could do to strengthen the muscles there? I don't know much about lifting at all. Cuz dislocating during a possible match would BLOW. [/spoiler]
Click to expand...

Chad gives good advice about consulting a professional for your shoulder. I am curious though... how is it now? Do you have full range of motion again? Do you have any pain or discomfort while putting it through normal range of motion?

One of the worst things about dislocated shoulders is possible rotator cuff damage. That muscle can be a bitch to retrain and strengthen. Most the the other muscle groups are pretty easy to "fix". Also if you managed to avoid any real tendon damage you'll be way better off, but that is something that none of us will be able to help you with. Good luck with whatever you choose though.

If you do decide to do weights, the only advice I would give you is to avoid exercises where your arm is out 90 degrees with the palm facing up (or at least be super careful). It's one of the weaker positions for people who have had their shoulder's dislocated.
 
Dei

Dei

An important thing as well is, do you have derby experience? Does your local roller derby have training sessions or do they just have blind tryouts? My local derby team is pretty awesome and will train you up from nothing if you need it, but not all areas are like that. Another thing is that you generally have to pass a minimum skills assessment to qualify to try out for a team. I just don't know your background so I'm asking. :)
 
Azurephoenix

Azurephoenix

I haven't posted much progress in this thread because my workout schedule has been all over the place the last few months... but I did make one particularly nice gain towards one of my goals.

I'm shooting for 20 chin ups in one set, my last posted progress was 10 in one set. Well I've flown past that now and I'm able to bust out 16 chin ups in a single set. Aw yeah! 80% of my goal attained. Now if I could just get my ass in gear and make progress on the rest I would be doing great.
 
BananaHands

BananaHands

Staff member
ZombieRun is fun. Though frustrating when running with someone else becasue the zombies never attack at the same time.

I think I'm gonna enter a 5k.
 
BananaHands

BananaHands

Staff member
Ran three times this week. About three miles each time. I have to stretch on the days I'm not running though, because I can honestly feel the difference when I neglect stretching for a few days and try to do a quick stretch before the run.
 
David

David

I move closer to campus within 2 weeks, the semester begins on the 26th, I'm signed up for a twice-weekly fencing class and my hand print was registered to access the college rec center at orientation. I will have no more excuses to not be working out.
 
Dei

Dei

So I finally got outdoor wheels for my skates, and I would just like to say "Fuck running, I am not doing that shit for exercise anymore." I hate running so much that as soon as I get tired, nothing in the world can keep me going. But on my skates, I can skate till I'm wiped, take a water break, then skate some more. Maybe my endurance will finally start ramping up again. I mean, it is slowly improving, but in 5 weeks from now I am going to pass that damned WFTDA test one way or the other.
 
BananaHands

BananaHands

Staff member
So after spending most of the year making good decisions, eating right and getting things in order... I had a month where I let a lot of that slip.

No more! Running/Gym Blitz from here on out! Also, healthier eating! Huzzah!
 
Cajungal

Cajungal

Staff member
Been keeping up with my calorie counter religiously, which feels good. I've been doing much better at planning my meals and being prepared at work. I always have a full supply of dried figs, nuts, and raw vegetables so that I don't go for the teachers' emergency peanut butter, which is lousy with palm oil (or the steady stream of cookies/cake that the parents bring us).

Feels good.
 
Shakey

Shakey

I've been a lazy lazy bastard for far too long. I'm going to try to go for a run tomorrow after work. I'll be doing it on an unpaved horse trail, so hopefully the deer flies aren't too bad. It may get my ass moving a little faster though.
 
Cajungal

Cajungal

Staff member
Green smoothies.

They've really amped up my energy level in the afternoon. Now solid food in the afternoons is mostly a weekend affair... when it doesn't really matter that I'm sleepy.
 
BananaHands

BananaHands

Staff member
Okay. Time to boot this baby up again. Feel free to check in any time during this weekend.

We're starting right after a grilling and drinking holiday because, hey, we can only go up from there, right?

Starting Weight:
Current Weight:
Goal Weight:
Height:
Starting BMI:
Starting BF%:

Fitness Goals:
 
Jay

Jay

Next week, I get back on the horse after a summer of fun. Odds are, I have 15 remaining pounds to lose. My goal is to have it done by X-Mas.
 
BananaHands

BananaHands

Staff member
Alright, I'm gonna start this shit up.

Starting Weight: 189
Goal Weight: 180
Height: 6'1
Starting BMI: 24.9
Starting BF%: 18.7

Fitness Goals:
  • Run 10 mi.
  • Improve flexibility
  • Lose the beer gut
  • Eat healthier.
I mean, looking back I started at 213, so I'm not exactly sure if I could get down to 180 or not. Still, I really do need to work on stretching because it's almost embarrassing how not flexible I am. I also want to focus on running as much as I can before the winter comes. Then I'll start going to the gym more when it's way too cold to be outside.

So yeah. I'm going to start drinking less too, maybe just move to this organic red wine my barber makes (weird, right?). It's an italian red, uses four grapes and has no preservatives, sugar or alcohol added to it. It has to be better for me than beer, that's for sure. Oh, and I'm cutting out pizza entirely. Sigh.

When it comes to the weight loss, I'm not sure if 180 is exactly possible. Then again, I didn't think 290 was even possible when I started this crap at 213. Hell, I was 225 in a year ago.[DOUBLEPOST=1377885449,1377885155][/DOUBLEPOST]First Check-In:
September 1st.

Former Participants:
@BananaHands
@LittleKagsin
@Gusto
@Azurephoenix
@Officer_Charon
@David
@figmentPez
@phil
@Gared
@Docseverin
@WasabiPoptart
@LittleSin
@Covar
@HowDroll

New Participants(?):
@Jay
@Frank
@Cajungal
@tinabeebz

Fun Fact: Our first check-in was EXACTLY one year ago from this one! Huzzah!
 
drifter

drifter

BananaHands said:
So yeah. I'm going to start drinking less too, maybe just move to this organic red wine my barber makes (weird, right?). It's an italian red, uses four grapes and has no preservatives, sugar or alcohol added to it. It has to be better for me than beer, that's for sure.
Click to expand...
Calorie-wise, beer vs. wine is a bit of a push. People generally drink less with wine, but per fluid ounce wine generally has more calories than beer. Also higher ABV. Just something to consider.

Oh, and I'm cutting out pizza entirely. Sigh.
Click to expand...
Why even bother living.

Also, re: flexibility, these might be worth a look.

http://phraktured.net/starting-stretching.html
http://phraktured.net/molding-mobility.html
http://www.smartstretch.com/
https://www.youtube.com/user/KitLaughlin/videos?view=0

Also regarding stretching, I've heard good things about Kelly Starrett's Becoming a Supple Leopard. If you don't want to spend the scratch, he's got a bunch of videos up on Youtube.
 
Gusto

Gusto

Gonna try the 200 situp challenge again. Maybe 100 pushup as well but let's not get crazy. I actually just started again like 3 days ago so this is serendipitous!
 
Officer_Charon

Officer_Charon

Hell, why not again. I'm pissed that all my weight loss has been recovered, due to getting hurt and then not doing what was needed to get un-hurt, like a dumbass. I actually made the determination last night that Monday I was going to be going back to the gym. Gonna see how this turns out!
 
LittleKagsin

LittleKagsin

I AM BACK ON BOARD!! WEEEEEE!!!

I still mantain that I don't believe in weighing myself, so I can't really fill out the..you know, starting thing. But I'll still do what I did last time, judge by pant size and how I feel about myself, plus judging my running distance. Right now I'm at 2.6 miles for my regular route, I want that to be up to 5. And I want to go down to a size six, starting at tight eight.

And...I'll post picture progress, mostly of my stomach because that SCARES me and I figure if I know you guys will be looking at it, it will make me crack the whip on myself.






I'm not terrible, but I would definitely like some overall fat loss to happen here.
 
HCGLNS

HCGLNS

Starting Weight: 235
Goal Weight: 199
Height: 6'2
Starting BMI: 30.2
Starting BF%: 25.5

Fitness Goals:
  • Lose the beer gut
  • Eat healthier.
  • Spread 3 tons of gravel in 2 hours
 
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