2014-09-19 training log

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
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