This same arm shape is the proper form for a lying chest flye. I was corrected on this form by my trainer a while back. My arms had become too ‘bent’ (more like the form for a chest press) which makes the exercise easier. The proper form is to lower your arms from high above your head, with an arched-shaped arm, to the point parallel to your ears.
By practicing good form in one exercise medium, I was reminded about good form when weight lifting. Good form is important to get the most out of every exercise, and to protect yourself from injury.
Wednesday 11/10/10 Workout Diary-
Elliptical- 30 minutes, 2.55 miles
Strength- Legs(At the gym)12 reps X 3 sets
Smith machine squats- 40 lb
Lunges 50 X 3 sets
Rear kick machine- 70 lb
Leg extension- 40 lb
Wednesday 8/25 Food Diary:
Breakfast-
1/2 cup non fat vanilla yogurt, 1/4 cottage cheese, 1 scoop protein powder, 1/2 cup blueberries (203 cal)
A.M. Snack-
Protein shake (151 cal)
Lunch-
Salad- spinach, zucchini, snap peas, green beans (60 cal)
turkey sandwich with 3 0z turkey on whole wheat with yellow mustard, tomato slice, spinach (210 cal)
P.M. Snack-
1 slice Ezekial toast, 1 wedge of laughing cow cheese (110 cal)
handful of pea pods (20 cal)
Dinner-
1 cup reduced sodium tomato soup (120 cal)
1 1/2 cup whole wheat rotini, 1/2 cup steamed brocolli florets, 1/2 carrot, balsamic glaze, splash of EVOO, 2 tbls fast free feta (225 cal)
Dessert-
greek yogurt, 1/4 cup bluberries, sprinkle of high fiber cereal ( 120 cal)
TOTAL CALORIES- 1318
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