Week11 – Day29B – Beat

Weight:  182.4 lbs
Duration:  11:20am – 12:30pm ~ 1hr 10min.

As promised, I went on the Internets to do a little research on some shoulder mobility exercises I could do.  I found the following, I’ll be adding it to my collection of videos.

I’ve already been doing the shoulder stretch-apart stretches throughout the day.  I’m using my green Theraband that was given to me from my physical therapist for the shoulder.  I’ve also been doing the second exercise, but only with my right arm.  The first exercise was new to me.  It was certainly very different, but I did feel a great deal of stretch on my shoulder.  The man in the video is Joe DeFranco.  I’ve also used his “Agile 8” exercises, a collection of 8 stretches/exercises that help with improving hip mobility and ROM.

Squats:  3x5xBar + 5×115 + 3×135 + 1×155 + 5x5x185

The right shoulder was still pretty super tight when getting under the bar on the empty sets.  The tightness went away when I had heavier weights on the bar.  These got me breathing very heavily.  Used a little bit of lower back on the last set, but I think, at that point, the fatigue was really affecting my form.  I was happy to crank these out though.  I was really beat after these.

Seated Plate Raises:  3x10x25
Seated Lateral Raise: 3x8x12
Seated DB Shrug + Clean + Half Press:  3x8x12

Used 12 lb dumbbells and dropped the 35lb plate raise.  Still killed me.

Deadlift:  5×135 + 1×155 + 2x175 + 1×195 + 1×215 + 5×235

These weren’t bad.  Used the belt on the top set.

Accessories:
Preacher BB Curls 10×50
Standing EZ Bar Curls 10×40
Seated DB Curls 10×25
Incline DB Press 10×45
Dips 8/4/3
Push-ups 10/8/6

Core:
Elbow Planks 45 sec.

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