Morning 3-D ROTATIONS. Aloof upper-body mobilizations included WEIGHTED EXTERNAL ROTATIONS, WEIGHTED SLEEPERS, HIGH & LOW PRISONERS, EXTERNAL ROTATION LIFTOFFS WITH REACH OVERHEAD. Left shoulder hasn’t felt right the past few days. Don’t remember what I did to anger it. Could only manage 2 reps of weighted external rotations with ten-pound kettlebell. Normally do 8 to [...]
Morning 3-D ROTATIONS. Aloof upper-body mobilizations included WEIGHTED EXTERNAL ROTATIONS, WEIGHTED SLEEPERS, HIGH & LOW PRISONERS, EXTERNAL ROTATION LIFTOFFS WITH REACH OVERHEAD.
Left shoulder hasn't felt right the past few days. Don't remember what I did to anger it. Could only manage 2 reps of weighted external rotations with ten-pound kettlebell. Normally do 8 to 10. After the remaining mobilizations, shoulder perked up.
4×5@95 OVERHEAD PRESSES with a five-second overhead hold on last rep superset 4×5 PULL-UPS with a ten-second dead hang on last rep. (This is me trying to restore my pain-free overhead range of motion under a load. Not trying to add weight or do more reps right now.)
Easy BARBELL ROWS 3×5@175 superset with 3×2 RING DIPS. First time doing ring dips in… years? Starting slow. Three sets of RING SUPPORTS followed. Five mini-flies and then a five-second hold (with shoulders/elbows supinated). Finished with BRIDGE ROWS and WEIGHTED P-BAR PUSH-UPS, 10-5-F.
LUNCH was raw yogurt, dark chocolate, walnuts, and half of a banana (kid ate the other half). Bigger portion of yogurt than I'd usually have, but was rather smelly and I thought I should finish it before it was too late.
DINNER was cabbage and green beans topped with a mixture of ground beef and other assorted plants. Cheddar cheese on top. Cottage cheese and guacamole to the side. Raw liver smoothie. Just felt like my body could use the nutrients.
SNACK was leftover beef my kids didn't eat (the nerve) with guacamole that was going to turn. Habanero because I hate myself. Chocolate chip scone and enough raw milk to make me happy.