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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: December 13, 2019, 05:40:34 am »
Friday 13th December 2019
Friday 13th wooo
A bit beat up and achey upper body, my biceps more so than other areas for some reason.
Both ankles achey around the Achilles area
Thankfully my right quad tendon doesn't feel sore.
fasted
----
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work
soft tissue work on subscapularis
stretches, tons for subscapularis again
Also figured a nice relaxing stretch that hits the pec minor/pecs, and subscapularis, that you can do while lying on a bed
A bit like this - but with palms facing down
You start with your arm perpendicular to the body, should feel your armpit scream. Holds for a minute or two.
Then move down into a bent arm position like your holding a narrow grip squat. hold for more mins.
Then move back into the position in the pic. hold.
Then move up and down between all the positions for a few reps dynamically
end goal is to be able to do this - which I used to easily do back in my 20-30s...
63 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2700 calorie burn
ate 1900 calories
Friday 13th wooo
A bit beat up and achey upper body, my biceps more so than other areas for some reason.
Both ankles achey around the Achilles area
Thankfully my right quad tendon doesn't feel sore.
fasted
----
band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work
soft tissue work on subscapularis
stretches, tons for subscapularis again
Also figured a nice relaxing stretch that hits the pec minor/pecs, and subscapularis, that you can do while lying on a bed
A bit like this - but with palms facing down
You start with your arm perpendicular to the body, should feel your armpit scream. Holds for a minute or two.
Then move down into a bent arm position like your holding a narrow grip squat. hold for more mins.
Then move back into the position in the pic. hold.
Then move up and down between all the positions for a few reps dynamically
end goal is to be able to do this - which I used to easily do back in my 20-30s...
63 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins
---
20 hour fast
2700 calorie burn
ate 1900 calories