tweetledee's Journal, 29 Jan 19

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You can message me if you have a list of questions or ask on here if you prefer. I will try to help. 

What should I b doing to help tighten my upper arms 

I'm doing 65 on chest press, 100 on fixed pull down. 50 plus bar squats, shoulder press 30lbs. 

Also do pec and delta flys 

Those are good exercise choices; are you doing multiple sets of each exercise, maybe 8-12 reps each set? Or what kind of pattern? And if you feel like you could increase the weight and still do the reps, do you actually increase it? Pull down works the back muscles some; do you do any kind of rowing, which also stimulates the back musculature? Arms take a while to respond and grow and are best stimulated by using multi-joint exercises, which you are doing now, so that's good. Training for improvement in musculature does increase your need for quality protein, and healthier eating in general, so keep that in mind. Just like an economically stimulated area needs more building materials while it's growing. That need increases as you learn to train harder, too. 

Yes I do 2 to 4 sets. Alternating between 8 and 10 depending on how hard. I read if 8 is all u can do go down 5, if u can do more then 14 go up 5. So once a week I will challenge myself. Today I did a set of chest press's with an extra 5. Barely made it to 6 lol. Dropped the 5 and did my normal set lol. When I go back I'll try again depending on how I feel. But yes I challenge myself with the weights. Today on the crunches I did 2 sets of 70 plus bar. 2 Sets of 10. That was an extra 10. Think I'm gonna keep that for awhile. I have impingement in my left shoulder so I'm not as strong on that side. It's way better since I started the gym. Question though I can do 130lbs on the thing u sit on and do crunches with your feet flat on floor but 130 makes me nauseous. 120 is easy I really need to move up, why does it make me sick? 

Stay with the setting that doesn’t make you sick. There are lots of other choices besides machine crunches. Better to add or replace with a different movement than force an increase. Get your obliques stimulated, not just rectus abdominus. 

Ok 

Exercise while sore? Or wait until the soreness goes away? 

Ideally, exercise immediately after the soreness disappears. Practically, it's usually simpler to have a schedule and follow it. If you are excessively sore, and especially if it feels like tendon or joint soreness, skip a workout and eat on plan. Some light movement and stretches to move the fluids around will help get the soreness out and improve your results. 

K ty