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Need help!!!!
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What sort of lifting restriction do you have with your condition?
Do you have gym access?
I don't know if I have any lifting restrictions. I was diagnosed with scoliosis when I was a teenager, but I wasn't told anything about lifting. I was always thinking that if I lift or carry heavy stuff I would worsen my condition. Recently I have met a few ladies here that have scoliosis and lift heavy.
I don't have gym access. I have dumbbells(3,5,10, 17.5lbs) and a barbell with weight plates (a lot) at home.0 -
Bumping again :flowerforyou:0
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Would you able to get a few more dumbbells at different weights (for example, its a big jump from 10 to 17.5lb). Also, do your plates have grip holes or are they solid?0
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The 17.5 ones are with plates, so I can change the weight down and up when needed.
My barbell plates are solid.0 -
I could get 12 and 15lbs if necessary, I was thinking of it before..0
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August 1 update:
Weight - 83.5 kg (+1.5kg since July 12, before vacation)
Waist - 87.5cm (+2.5)
Hips - 107.5cm (-1.5)
Chest - 98cm (0)
After vacation it's been really hard to get back on track. Nutrition side is good, exercise .... not good enough.
Today, August 1 I want to drop all the excuses and start exercising with the same intensity I used to. Please let me know if you have any exercise routine suggestion for me, as what I have in mind is mostly cardio and I know how important strength training is, but don't really know where to start.
Thanks :flowerforyou:0 -
Big ice-cream bump :flowerforyou:0
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HI!
Because of your scoliosis, I would suggest do a DB routine and focus on making sure you use a full range of motion, r as much as you can, and keep both sides as equal as possible while doing them so you do not exacerbate any imbalance.
I would also recommend adding in mobility work to try to do the same. There are some pretty good ones here: http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html
With regard to a routine, I would do a 3 x full body routine. Base the programming on this:
http://forum.bodybuilding.com/showthread.php?t=4195843&page=1
"A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.
Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
These are the seven exercises you will be starting with.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets."
You can use DBs for most - but for the ones that it is not really effective do the following swaps:
Squats = bulgarian split squats
Calf Raises (I would actually swap this out for tricep dips using your new bench). If you want to do calf raises you can do them on a step where your toe is on the step and you basically drop your heel low and then stand on tip toe.
For the SLDL, you will probably have to move into the BBs as you will outgrow the DBs pretty quickly.0 -
Thank you Sara!
A few questions:
- do I keep running or not?
- when would I do the mobility work? before or after the workout?
- is it ok if I just google all the workout exercises? not familiar with most. or should I go to the gym so a trainer will show me how to do them?
- what is SLDL?0 -
Thank you Sara!
A few questions:
- do I keep running or not?
- when would I do the mobility work? before or after the workout?
- is it ok if I just google all the workout exercises? not familiar with most. or should I go to the gym so a trainer will show me how to do them?
- what is SLDL?
Sorry for the delay in responding.
- you can still do cardio
- mobility work is usually best after your workout so you are warmed up, but can usually be done a any time (just do not do static stretched unless warmed up)
- cmeirun does them with DBs - she put her videos for form checks that you can look at (see also the commentary): http://www.myfitnesspal.com/topics/show/911984-form-critique-thread-post-your-videos-here?page=2
- SLDL is stiff legged deadlift.0 -
Locking so we can track active threads better. If you have further questions or want to update us as to your progress for further input, please PM me, and include a link to this thread and I will unlock so you can post.0
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Unlocked for an update0
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Hi Sara,
Sorry I haven't updated in a wile, I was waiting for big results to report (didn't happen
).
I started AllPro as you suggested on August 5, I am on week 4 now.
My measurements didn't change, my weight went up: from 83.5kg to 84kg.
I am using dumbbells (I got more of them last night so now I have from 5 to 50 in 5lbs increments, also have 8 and 12. I have a pair of dumbbell handles - 3.5lbs with 5 and 2.5lbs plates that go up to 38.5 so I can have 13.5, 16, 18.5, 21, 23.5, 26, 28.5, 31, 33.5, 36 and 38.5lbs when I need them)
My first cycle weights (total weight):
Bulgarian split squats 30 (15x2)
Bench Presses 40 (20x2)
Bent-Over Rows 52 (26x2)
Overhead Barbell Presses 24 (12x2)
Stiff-Legged Deadlifts 52 (26x2)
Barbell Curls 30 (15x2)
Calf Raises 52 (26x2)
I also run 2-3 times a week and bike 1-2 times a week.
My average calorie intake for August is 1861 (a little over what you recommended 1800, I am hungry at night most nights - that's when I turn to carbs)
Carbs 204
Fat 68 (recommended 80)
Protein 121 (recommended 130)
I am usually concentrated on hitting the protein target and forget about fat sometimes.
Thanks so much for all your help!!!!0 -
Hi!
On looking at your diary you have a lot of carbs in the form of bread most days and pasta some days also. These tend not to be very satiating and have really increased your carbs. You also eat a lot of fruit. While I encourage eating fruit, it can be pretty high in calories and carbs, especially for the volume. You do not eat too many veggies. I would try to get more volume in, including leafy veggies. This should help with hunger. Also, protein is satiating so focusing on that should help.
The lifting may be causing a 'stall' due to water weight. However, you may not be at a deficit tbh.0 -
Thanks Sara for pointing that out. I know veggies are good, but because I don't really like them, I don't eat many. I will eat more veggies, I hope it will help and I will not feel hungry every evening.0
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Thanks Sara for pointing that out. I know veggies are good, but because I don't really like them, I don't eat many. I will eat more veggies, I hope it will help and I will not feel hungry every evening.
Not a fan myself (which is ironic as I am a vegetarian).0 -
I just wanted to share my pictures from June 1 and September 1 (I take pics every month, but haven't taken them in July and Aug because I gained after my vacation). Weight on June 1 - 83.7kg on Sept 1 - 83.4kg, have been doing All Pro's routine since Aug 9.
I bought heavier weights Sept 1 and realized I could lift more, so I restarted on Sept 2
Bulgarian split squats 30 (15x2) - >Squats - 80lbs (total weight)
Bench Presses 40 (20x2) - ---> 52lbs
Bent-Over Rows 52 (26x2) --->70lbs
Overhead Barbell Presses 24 (12x2)--->30lbs
Stiff-Legged Deadlifts 52 (26x2)--->80lbs
Barbell Curls 30 (15x2) --->40lbs
I am not doing calf raises, they are strong because of my running
Since my last update on Aug 28 my weight went down from 84kg to 82kg
Haven't taking any measurements yet.
Average calories since Aug 28 - 1876 - still struggling to stay at 1800
Carbs - 190
Fat - 74
Protein - 1230 -
bump...
Do you think I could increase my calories goal a little from 1800 to maybe 1850 or 1875? I feel so bad when I can't average at my goal (1800 now), but I also don't like being hungry all the time.
Thanks a lot Sara and SS for everything you do here. You guys are awesome!!!0 -
121 hours bump... :flowerforyou: :blushing:0
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Hi Sara and SS,
I have been doing All Pro's routine for 8 weeks (just 4 weeks with current weights as I had to reset when I bought heavier dumbbells).
I have scoliosis and all this time I didn't have any issues lifting until last night, when I got a terrible back pain.
Today I went to see my Dr who told me to stop lifting. Then he prescribed physiotherapy. Physiotherapist asked me about my lifting program, all the exercises in it and after examining my back and the location of my pain, he said to stop doing the dead lifts and to be careful/go easier on bent over rows.
So here are my questions:
1. Can I replace dead lifts with some other exercise? And what that exercise would be? I know how important DLs are... I am at 80lbs now.
2. If I go with lower weights for bent over rows (currently 70lbs), how effective would that be? Should I replace them with other exercise?0 -
Sorry we have been so bad in responding.
Myself and/or SideSteel will respond to all your outstanding questions this weekend...promise...:flowerforyou:0 -
What equipment do you have available to you?0
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What equipment do you have available to you?
I have dumbbells 5, 8, 10, 12lbs and from 15 to 50 lbs with 5lbs increments, olympic bar with plates, bench and a pull up bar0 -
Sorry we have been so bad in responding.
Myself and/or SideSteel will respond to all your outstanding questions this weekend...promise...:flowerforyou:
No worries Sara, I understand. I think we are all very lucky to have you and SS helping us. Of course you are super busy 0 -
On Friday I did not do my workout (All Pro) as I was still in pain.
The pain is gone now and I am not taking Tylenol 3 anymore. Today is my week 5 heavy workout day and I don't really know what to do....
I was thinking to either:
1 - continue with my weights replace dead lifts with some other exercise (glute bridges was suggested in All Pro group) and do one hand rows
2 - restart the whole routine with lighter weights and do all the exercises (considerable lighter for DL )
3 - not do any weights workouts until I hear from you 2
My weight on Sept 17 - 82kg
Sept 30 - 81.2kg0 -
A little update...
On Monday I decided to restart my All Pro's routine with lighter weights.
this is what I did:
Squats 80lbs ->70lbs
Bench Presses 52lbs
Bent-Over Rows 70lbs ->52lbs
Overhead DB Presses 30lbs
Stiff-Legged Deadlifts 80lbs -> 60lbs
DB Curls 40lbs
Calf Raises one leg at the time on the stairs no weights
Yesterday, Tuesday, I went to physio and I showed my physiotherapist my exercises and how I lowered the weights and he said to keep doing, but careful and if I get the pain again to go come back for physio. I also asked him if it's ok to run, he said it's ok as long as I don't feel out of breath (that's when the shoulder muscles contract and it could give me pain).
So I went for a run last night. I did 5 intervals of 8 min run and 1 min walk. Then later I got the pain
I am not sure what caused the pain... my run last night or weights the night before...0 -
bump0
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I have been doing All Pro for almost 2 weeks and no pain.
But it feels easy. I don't feel like I'm working hard enough.... thoughts?0 -
Are you getting to 'one before failure" on your sets?0
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Are you getting to 'one before failure" on your sets?
I was before my back pain(I was on week 5, so 12 reps). But then I lowered the weights on some exercises that I thought are hard on my back to avoid getting the pain and kept it the same for others and restarted from week 1(8 reps) - I didn't know what else to do.......0
This discussion has been closed.