Training Log Archive: RASPUTIN

low cho yest and today
L Shoulder posterior capsule laxity thing. dull aching pain.
need to stay consistent with external rotation band PT exercises...prob forever.

"The exercise protocol focuses on strengthening the rotator cuff and the scapular stabilizers through resisted external rotation exercises. It is important to balance the strengthening program with internal rotation exercises to reestablish synchronous scapulohumeral rhythm."

bands in living room this morning watching Fareed GPS special on Putin.

stone mountain. 1st time since spring break before joining the navy in 1995!

two laps
1. 17:43 to patio. +659 from trax. stopped 4'. down: 28:29 hi hr
145 low, 165 by top, hiking up/ran down

2. 37:00 walking casual pace with a guy named David down. serious mountaineer, 56! ahr 143 2nd lap but was barely hanging on 167 hr 2nd lap 2nd half....walking.

zero carbohydrate today prior. finished 4:15pm.
only cals BPC 8:30am, 5 eggs w cayenne 12:30pm.
water. will eat food, some cho at 5pm.

yard work this am. also have a team of 3 pros raking blowin collecting leaves and branches for 3hrs. fresh pine straw.

hip way better. L shoulder just feels like capsule is strethed, posterior superior. usual.

BPC 8:3am
+ BCAA 8g twice
no other cals til 1pm brekky
after 4hrs lawnwork. hands blistered bloody. good times.

stopped creatine today. focusing on better hydration and limiting CHO.
~ 10-15 lbs should drop off quickly.

jones bridge 1T
holy chafing! bleeding

73* felt HOT!!

Flew home last night, hip/back too lit up. Must address and fix.
Alla Sasha in Portland til Wed. 4th anniversary today. Time flies!!


took 800mg IBU at 7pm
blunts anabolic pways, but need to knock down inflam stat

doubled probiotic, 60 bill/12 strain BID

hip impingement way better. but still there. laying low today.
getting out of bed was easy. walking up stairs doesn't twinge or hurt now. that's good.

anytime by house, 8:30pm
strictly upper upper body!

warmup air squat, stretch, pullups

Flat benchpress dumbbells
35-45-55-60x10

pullups
8-8-8-6-8-5-6-6

no rest

hip fine here
L shoulder some slight pain, instability so staying light.

home solo ,worked 12hrs.
rallied to do something.

Jacksonville FL hotel
Alla sasha in portland for the next week

Garage

Warmup KBS, goblet, dislocates, KB press
Pullups, DBC.

Back Squat Day
Warmup
45/95x10, 135, 185x5
205x1, 225x1
160x20 yowza

Pullups 10x7

small tweak Left SI joint lateral? during warmup with single arm KBS.

drank grass milk/whey/3 raw fR eggs, 6g BCAA+ G, creatine after.
brisket and veggies 90' after.

up a bunch of times, for a while at 4:30 with the old rib cage/full back ashiness. has to be from deadlifting for first time in a while. got out of bed, slept on couch last hour. fine during the day. only lateral hammies tight.

Spring has sprung. Time to run.

easy jog on the hooch.