I also noticed that it is really hard to do the dumbbell lateral raises, I just can't get my wrists up to my shoulder height. It may be because I am just weak so I will try lighter weights on Friday, now that I have lighter weights. If that doesn't help then it's definately my form and I will need to stand in front of my bathroom mirror and try to figure out what is wrong.

Keep the weights REALLY light, concentrate on your form. Elbows should lead, and it should look like you're pouring pots of tea REALLY far from your body (ie pinky end of your fist raises, thumb-end of your fist drops)

And sorry about the charley horse. Gently stretch and massage the area, and give it lots of time to heal. It's a small muscle tear, probably in the rectus femoris. They can be really bad - rest rest rest - do something that doesn't stretch the muscle as much, like regular squats or leg press for a little while. Seated leg extensions are okay too, as is hamstring work.

Built is right--Built is ALWAYS right, lol. And just to add, because I've had a lot of experience lately with laterals--they're one of the hardest exercises for women to do, at least as first. Do NOT rush getting to the heavy weights on this one. I've been doing them religiously for months now, and am still using only 3, or occasionally 5, pound weights.

LOL at RoseTattoo!

I DO TRY to keep my facts straight...at least when I'm going to post about it...nice to know I'm considered trustworthy though!

And I totally agree with what Rose said about women and this exercise - it's one of the hardest technical movements for many women to pick up.

I STILL don't lift all that heavy with them - I use the 12s, and that's almost 3 years of lifting. I doubt I'll ever lift much more than 12s or 15s for this movement. It's not a building exercise as much as a warming/setting up exercise for the shoulder. Form really is EVERYTHING on this one. If you have to cheat on this one, drop the rep length or the weight down a bit.

Rose when you say 3 pounds, would that mean 6 pound dumbbells?

Ab Mouse: 10min.
Workout #1: new weights = 10 pound dumbbells, and I held an empty bar for form when doing squats, I really like those.

I need to find something else for the seated leg extensions, I can't hold the dumbbell between my feet. Any tips?

Anyone reading this I have a question:

My left arm is approximately 3/4 -1 inch smaller than that my right. Should I do more reps with my left or do you think it will even itself out as I lift?

I'm going through this with my calf. I feel your pain. I'm trying to focus on shorter, heavier work on that calf, and lighter volume work on the other one, but we'll see...

So, Built, wouldn't that almost be considered spot training? I was always told it doesn't work, but it makes sense.

Walked for 2 hours.

While you CAN'T reduce fat in a single location, you CAN make a muscle bigger. That's what I'm doing by focusing a shorter, heavier set on the smaller calf. The lighter volume work is just to make sure that side doesn't get ignored, while (hopefully) not encouraging any more growth there.

Make better sense now?

Yeah, I get it now. Thanks for explaining.

Friday: Ab Mouse and stretches, workout #2

Sunday: 2 hours disc golf

Ab Mouse and stretches
Workout #1 : 10 pound dumbells

1.5 hour walk at a good pace.

Workout #2