Training Log - June 29 2008 (PM)

Gradual progression from last week. All about vertical pulling exercises, with fillers including overhead shrugs, scapations, 1 handed prone plank holds, and L shoulder presses (big mistake).

Chinups:

6 sets of 2 (up from 5 sets)

90 sec - filler - 90 sec rest

Neutral grip pullups:

3 sets of 1 (just added)

90 sec - filler - 90 sec rest

Notes:

1) Doing rotator cuff exercises were a big mistake in a day full of rotator cuff utilization (basically all of the exercises done today, AM included). Even with a 5 kg dumbbell, doing the L shoulder presses were painful. And after that, my shoulders were just fatigued altogether, although I endured through it to finish the pulling. Scapular stability exercises were not a problem as fillers, as were the core stability exercises. I will probably move the rotator cuff exercises to Friday (not much shoulder activity as it's lower body dominant).

2) I need to re-schedule my warm-up routine, as I'm forgetting some of what to do as I have them only in my head and not written down (especially since some are just added). This is what I've in mind for Wednesday:

- 25 jumping jacks

- Scapular wall slides

- Lat stretch

- Active scapular retraction, depression, elevation and holds

- Squat, hold in bottom position (focus on ankle dorsiflexion, hip abduction, neutral spine)

- Ankle mobilizations

- Hip + thoracic spine mobilizations (spider man with reach, squat to stand with reach, side to side lunges, side to side leg swings (also as ankle mobilization)

- Glute medius activation, hamstring stretching (leg extension of 1 leg in air while standing, leg curl likewise)

- Body weight squats, followed by empty olympic bar overhead squats

- Empty olympic bar overhead shrugs

- Scapular pushups, followed by regular pushups

- Psoas (only) stretches, followed by total hip flexor stretches

If I feel like it, I may insert sleeper stretches for my right shoulder, depending on available time. It's not urgent as I've stopped overhead throwing in my activities (meaning my right shoulder GIRD shouldn't get worse), and they can always be inserted as fillers if I really need them.

And we're good to go! It sounds like a lot, but it takes probably 15 minutes at most; better safe than sorry!