Today felt good. Just solid good.

I did switch up to do some rotator cuff work. Never done that before so today was a bit of stabbing to figure out what protocol to use. Certainly was interesting. I do think this will be good for me, or at least I’m going to give it 1-2 months to see how it goes. I couldn’t do that much weight on the external rotations — this is not a max-effort exercise, and I’m trying to be very strict with them, only using shoulder rotation to make things go. I may have to try an alternative like doing it with a dumbbell seated or lying. I also need to add in a couple sets of upright rotation. Point is, I want to hit all the shoulder rotations: internal, external, upright, etc. and try to help strengthen up my shoulder area, rotators, etc.. Should be good for me.

Based upon Paul Carter’s Basebuilding

BB Rows

• 145 x 8
• 145 x 8
• 145 x 8
• 145 x 8

Wide, Neutral-grip Lat Pulldowns

• 130 x 8
• 130 x 8
• 130 x 8
• 130 x 8

Barbell Shrugs

• 155 x 20
• 155 x 20
• 155 x 20
• 155 x 20
• 155 x 20

Cable Shoulder Internal Rotation

• 20 x 20 (each arm)
• 20 x 20

Cable Shoulder External Rotation

• 10 x 20 (each arm)
• 10 x 10