Lifting Move of the Week – Bent Lateral Raise

Is this going to be a coherent post? We shall see. I ended up with 4 hours of sleep last night. Hello insomnia. I finally got up at 3:30 and just started working. I had a Zone bar and then some cinnamon raisin bread during the time before 6:30 😉 Then I went to the gym.

I started with a 2-mile jog on the treadmill, then the iron.

Exercise Set/rep/weight Muscle worked
Barbell Deadlift to Row 3 set of 8 at 65# Full body
Close Grip Lat Pull Down 3 sets of 10 at 60# Back
Stationary Lunge 3 sets of 10 each leg with 25# plate Lower body
Horizontal Wood Chop 3 sets of 10 each side at 30# Core
Barbell Chest Press 3 sets of 8 at 60# Chest
Bent Lateral Raise 3 sets of 12 with 12# DBs (24# total) Shoulders
Good Mornings 3 sets of 10 at 55# Hammies and low back
Bench Dips 3 sets of 10 Triceps

Then I jogged another mile on the treadmill. That was a little tough, but I needed to get in a good sweat. I picked up John and then we met my mother for bagel day! I had a blueberry bagel today.

Lifting Move of the Week:  The Bent Lateral Raise.

This is another shoulder move.  There are a lot of different muscles in the shoulder!  I actually really like this move.  I am not a fan of overhead shoulder stuff, but I love the lateral moves.  Filmed in our spare bedroom while baking bread this weekend!  I got up to all kinds of things on Saturday by myself :mrgreen:   The bent lateral raise is kind of like a chest fly only bent over instead of being supine.  It’s funny how just doing that makes you work different muscles.  Gravity is an interesting thing.

Another nice variation on this move is to lie on a stability ball (on your stomach) while doing this.  Or, lie prone on an incline bench.

I will say that I struggled with the eating today because of being so fatigued. I had some mint cups before lunch.  Then I made a fluffernutter pita for lunch.

Maybe a first in the blogosphere? It was good, too. Plus the last 2 clems. You know I always eat 3, but only had 2 left.

I then had a post lunch snack.  🙄

Hello bottomless pit.  I haven’t visited you for a while.

While I was working in the afternoon I was so tired that I couldn’t keep my eyes open.  I stopped working and took a nap.  I have to be very accurate with my job.  It’s very important to be accurate, so I took the time to refresh a bit.

When I awoke, John make lattes, which I had some bread with.

I have a lot to do today as we are leaving on Thursday for 5 days on a trip.  I will post a picture when we arrive and see if you can guess where we are. Not New Orleans LOL! Not anywhere really warm, either.  I hope to get in a post or 2 over the weekend, but will see if the internet is convenient.  So that means more working tonight (because of my nap), laundry, cleaning, packing, etc.  Phew.

Using up leftover stuff for dinner.  The last of the chicken and the last pear!

I have one piece of fruit left and that is  a banana for breakfast tomorrow.  Gotta start out travel day with a tummy full of custard oats!

I ended up eating probably an extra 600 calories I didn’t need today. said while snacking on chocolate chips. So hard to cut 500 calories from your diet, so easy to add…

I will leave you with  something to think about from reverb10.com:

December 8Beautifully Different. Think about what makes you different and what you do that lights people up. Reflect on all the things that make you different – you’ll find they’re what make you beautiful. (Author: Karen Walrond)

For me, I think it is my happiness and my sense of humor.

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21 thoughts on “Lifting Move of the Week – Bent Lateral Raise

  1. Biz

    Oh my goodness – only 4 hours of sleep? I don’t think that’s ever happened to me! Hope you get everything done before your trip! 😀

  2. Jan

    Thanks for sharing the Bent Lateral Raise. I think those will help with my muscle knots around my shoulders.

  3. Heidi

    Thank you so much for the introduction to the reverb site! I think it is just something that, after these past 2 years, I really need to ensure that 2011 is different!
    The Cinnamon Raisin bread looks to-die-for! I recently delved into artisanal bread making and I would love to give this one a try. If it works well for me, it’s sure to be made for Christmas breakfast!

  4. debby

    Oh I do not like a day that starts out with not enough sleep. Because really, the whole day is not optimal.

    I really like your video demos. They usually remind me of something I used to know and just plain forgot about.

    Well, the food looked yummy, even if it was not optimal.
    .-= debby´s last blog ..Funny Stuff =-.

  5. Pubsgal

    Ugh, I hate short on sleep days! Glad you were able to get a nap in there and that you get to go on vacation!

    I hear ya on the snackies. I think I need to go to sleep soon, because my tummy is rumbling and I was just within budget today. (It was also a heavier workout day. Do you ever have trouble sleeping when you’ve lifted heavier than usual or taxed your muscles more? I do sometimes.)

    Hope you & John have a great time!
    .-= Pubsgal´s last blog ..Week 3 of the Holiday Hoedown! =-.

  6. Jody - Fit at 53

    I love a good weight workout! 🙂 I vary where my arms are when I do bent over laterals to hit it just a tad different each time…. sometimes like you, sometimes more out in an arc & like you mentioned, different “places” to do them too!

    That is a cool thought you ended with.. will have to think about that!

    Hey, where has Pixie been lately???
    .-= Jody – Fit at 53´s last blog ..Food to Go-Travel =-.

  7. Helen

    I’m going to have to think about that… because my mind honestly went blank. I don’t know that there IS anything that separates me from the rest of the pack. Jeez, that’s pretty bad, huh?

    What is it with the insomnia thing? I have been fighting it for a couple weeks. Sleeping hard for 2 hours then I wake up and cannot go back to sleep. Ugh. And I totally agree with you – when I’m fatigued is when I have to be quite careful of my food choices.

  8. Fran

    After 4 hours of sleep such a workout: I’m impressed Lori!

    I’m really curious where you are going! Have a safe trip and leave the bikes at home, will you? 🙂

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