Dumbell lateral lie on a bench moderate weight hold the dumbells above your chest arms outstretched bring them down slowly to a full stretch outward
Life you were flying while lying on your back 10 to 12 reps 3 steps
Dumbell PULLOVERS
Lie on your back moderate weight use a thumbs grip grab the dumbell by the shaft both hands
Bring it up in line with the cheat arms slightly bent
Lower the dumbell slowly behind your head leading with the elbow
Go light to avoid injury
Remember you ate not trying to lift heavy you are trying to stretch the chest by every angle
BENCH PRESS WIDE GRIP
Again light to moderate
Lower the bar slowly untill the bar touches just below the nipple line
If you cant touch that's fine
Use a 4 to 2 cadence
4 seconds down the negative rep
2 seconds up positive and pause 10 to 12 reps 3 sets
Wall presses
Face a wall untill your face and body are touching
Arms outstretched like a crucifix palms on the wall using you hands arms and chest puch your body away from the wall
You should get 4 to 6 inches away that's fine
8 to 10 reps
3 sets
It feels great and we have proof even on ADT we can tighten that area and make it much less viable while getting strong lean and it also strengthen the surrounding joints ,spine and muscle
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Bodysculpture
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It did take a couple of weeks figure if out how to adjust diet. I eat 3 vegan meal replacements shakes a day (Huel), and then drastically cut down my calories at dinner. The hardest part is working out. Every ounce of energy goes towards work ... need to keep the job to pay bill and keep up insurance. I meet with a cancer rehab specialist tomorrow, and am trying to get short term Dissability through work.... 3 hours of work a day leaves me so exhausted I literally just stare at the wall... there is no QOL - which I need to work on...
Perhaps you are not well suited to living on vegan replacement shakes and you are not being well fueled. Vegan is not suitable for every body. Omnivores need a broader variety and even meat from time to time. You might try experimenting with different approaches. Mediterranean? Some here will find this heresy but one size does not fit all. There is no one diet that has been shown to be be better or worse for PC progression. Cancer is selfish, it will take whatever nutrients it needs and your body gets what’s left. For example my body does best now on One-meal-a-day intermittent fasting and enjoying a BIG meal with meat, fish or other protein and lots of Fresh veggies and salads, low carbs. Even though I have had other times in life when vegetarian or vegan was fine. You should have no guilt over giving your body what it best thrives on.
I actually used the shakes to step away from fast food and to eat healthier. Before the fatigue got to the point it is very hard to work, I was working 10+ hour days, and driving around 200+ miles a day. These shakes helped stop the drive through lunch habit.
My nightly meal is centered around chicken, pork, or leaner cuts of steak or ground sirloin.
I had an unhealthy relatively high fat / high cholesterol diets until about 5 years ago when I found Huel (my daughter was going vegan and was getting anemic - her doctor recommend that to supplement her food choices)
We have a weekly “holiday” at our house —- Steak Sunday. 😂
I grew up in the Midwest and was way too much of a meat and potatoes guy! Now living in the south, way too many fried foods were added in!
I also cook for my dad - I am slowly breaking him into Mediterranean cuisine.
I love getting everyone’s ideas and support! This group has helped in so many ways!
I actually am a photography manager for a school photography company. We cover the north half of Georgia. Cancer has stolen the stamina to actually photograph, but I still drive to schools, teach, trouble shoot, etc... but this damn cancer and the fatigue I can’t shake is slowly taking the career away from me that I love...
Sorry to hear....yes the fatigue and muscle ache...somedays i dont want to go but i do...these cats that have the energy to cycle and walk....after 6 hrs or so of busting nails...im done...
My all out is about 3 hours.. then I shut down like a robot with a dead battery. My new Cancer Fatigue Specialist (Dr Ashish Khanna) is actually making up a complete physical rehab plan to try and push me through everything. Might be time to switch of work and switch on my self care!
Look up Dr Khanna. (He is currently at Winship Cancer Institute at Emory in Atlanta, but fatigue is his specialty) He has talked about that as a possibility. For me, since it set in so quickly, he wants physical first, then looking at chemicals. He has a good recording up at breastcancer.org/community/...
We met yesterday. He saw I have bloodwork coming up next Tuesday, added test in to that, and then scheduled a zoom meeting for that afternoon. He said a lot of fatigue is related to inflammation. Says it can actually show up in brain activity scans on MRI. Take a listen. Even though he was talking to a group about breast cancer, some of what he was talking about sounded like he was describing me.
Coming from a guy that looks as good as Jack LaLanne did at our age, you surely know what you are talking about. It’s advice that will work. Myself, I’ve had my man boobs a couple years now ... they kinda reach halfway down to my belly button. I just lift them up and fold them in half , TOT ( tits on top ) and tape them to my chest with stylish duct tape ( hint: be careful , removing duct tape , it pulls hair and skin when removed ) ... ( try unseeing that description yayahahahaya yayahahahaya) .
Exercise is out of the question for me now , my bp skyrockets with just minuscule exertion ( 210/115 and up ) and I can’t walk 30’ from ADT crippling....but if someone catches it early and doesn’t suffer the extreme disability ( in the 12% tanked adt group ) seems like exercise should go a long way to improve a PCa person’s QOL and keep those boobs manley.
Thank you brother, we all need a little spirit lifting on this often gloomy group. Brothers falling left and right. I can lift spirits and down them too yayahahahaya yayahahahaya. Its over the teeth, thru the gums, lookout stomach here the xtandi comes yayahahahaya yayahahahaya. Woooooohooooo.
I try to get wifey to play but she’s not going down freaky street with me yayahahahaya. When they talk about “ change of life “ they use my wife’s picture there.
Hope you have a great week BIG guy .... you are the example all of us wish we could be. You worked hard to get there not to mention keeping yourself there. Pretty impressive.
my wifey caught me touching myself in the mirror in the bathroom. Outraged , she spanked me and made me sit in the corner. I liked it ..all of it .... yayahahahaya I’m a baaaad boy
Dunno ....seems like this perfectly legit advice from a accomplished body builder has taken a left turn down Freaky Street. Yayahahahaya Bodymagnificent has a keen sense of humor tho.
Omg yayahahahaya yayahahahaya.... and you’re not kidding either. Her nickname “ the hammer “ is well earned. Yayahahahaya she takes really good care of me. Well ........... got that thing on my forehead under control for now but 8 more of them popped up on my right forearm. At least I can cover my arm and people can’t see it yayahahahaya. Killed 7 of those with cryo treatments but one is lingering. I think long Covid isolation adds an extra layer that just amplifies being PCa miserable .... by mid April both of us will be fully vaccinated and be able to get out again safely ....boy I really need to get out. Feels like really valuable QOL time is wasting if you know what I mean . Tick tock. Yayahahahaya.
Thanks for asking about me brother , I still got lots of fight left in me for sure. I got my rugged handsome irresistible good looks back now too.
Thanks for reaching out with this info, Bodysculpter. I will work these exercises into my routine. I do a lot of work with weights and a bench, but have a hard time firming up my chest.
Also do loads of inclines the majority of pexmc mass is in the upper region Developed this more and it fills the chest out you will find when you look down in a matter of time you wont see them
Thanks Bodysculpter. I've been an athlete all my life in sports that work the body hard, pushing it always beyond the pain barier (wrestling, rowing, ice hockey, etc). But now at 75 with ADT, I just don't get the same response from a hard workout and the muscle mass (whats left of it) is soft and flabby. I have the kind of body that would make people say, "you look like you usted to work out" 😊.
For many reasons weight training is not feasible for me. Back in the late 60's I used an apparatus device called The Bullworker which was a combination isometric/isotonic device. Surprisingly, it is still around. I recently purchased the Steel Bow model and have been using it since December for my chest and arms. I think it is helping. Here is the video I use to work out. youtube.com/watch?v=eK1Gspr...
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