From 2c481cb018c52263df212f6f9c100d24bf88d8f5 Mon Sep 17 00:00:00 2001 From: Jacob Hinkle Date: Thu, 25 Jun 2026 20:06:46 -0400 Subject: [PATCH] Update Day 1 workout: mark complete with results and feedback - 3x10 goblet squats @ 25# (minimal wrist pain) - Landmine rows unweighted (grip at limit, hamstring relieved by 90/90 stretch) - Step-ups, lateral raises done; ab roller/hip thrusts/nordics skipped - Key insights: hamstring is limiter (not wrist), 90/90 stretches essential, push-ups/ab roller out --- .../2026-06-25-wrist-friendly-reboot-day1.md | 25 +++++++++++++------ 1 file changed, 17 insertions(+), 8 deletions(-) diff --git a/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md b/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md index ba10e16..ec7f12e 100644 --- a/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md +++ b/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md @@ -1,17 +1,19 @@ # Workout: Wrist-Friendly Reboot — Day 1 (Full Body A) **Date:** 2026-06-25 **Program:** Custom (Wrist Rehab / Re-entry) -**Status:** Plan +**Status:** Complete ## Exercises -- **Goblet Squats:** 3x10-12 @ 30-40 lb dumbbell (cupped in both hands — easy on wrist) -- **Landmine Rows:** 3x10-12 per arm @ 45-65 lb (neutral grip, start with just the bar) -- **Hip Thrusts:** 3x15 @ 135 lb (barbell with pad or dumbbell on hips) -- **Nordic Curls:** 3xAMAP @ bodyweight (use assisted band if needed on the Freak Athlete bench) -- **Lateral Raises:** 3x15 @ 10-15 lb dumbbells (controlled, no wrist strain) -- **Ab Roller:** 3x10-15 @ bodyweight (from knees) -- **BikeErg:** 10 min @ easy pace (Zone 1-2, just to get blood flowing) +- **BikeErg Warm-Up:** 5 min easy — completed +- **Goblet Squats:** 3x10 @ 25 lb — completed. Minimal wrist pain. Felt stiffness in left knee initially (resolved by end of set after using mirror to check symmetry). Left hamstring tightness flared up after this exercise. +- **Landmine Rows:** 2x10/arm unweighted (both knees down), then more later standing after 90/90 stretches — completed. Left hand grip was at its limit for the session. Hamstring loosened up after 90/90 stretching, allowing standing rows later. +- **Step-Ups:** 1x10/leg — completed. Felt fine, no issues. (Subbed for hip thrusts due to hamstring precaution.) +- **Lateral Raises:** 3x15 unweighted — completed. Felt harder than expected (deconditioned delts). +- **Ab Roller:** Skipped — too much wrist strain. +- **Hip Thrusts:** Skipped — hamstring precaution. +- **Nordic Curls:** Skipped — hamstring precaution. +- **BikeErg Cool-Down:** 5-10 min easy — completed. ## Warm-Up (5-8 min) @@ -29,3 +31,10 @@ - **Pain = guide** — if any exercise causes wrist pain, stop, lighten, or sub it out. - Use straps for any pulling exercise if grip is an issue. - Total time should be ~45-60 minutes. + +## Post-Workout Feedback + +- Left hamstring is the clear limiter right now, not the wrist. Triggered by deep squat position (goblet squat). Resolves quickly with 90/90 glute stretching. Similar to old squat/deadlift pain pattern — likely upstream tightness (glutes/piriformis) referred to hamstring. +- Left hand grip endurance is a bottleneck — straps will be essential for pulling exercises. +- Push-ups and ab roller are out for now due to wrist ROM/pain. Options: landmine press (push), dead bugs / pallof press / leg raises (core). +- 90/90 stretches were a game-changer mid-session for hamstring relief — should be done daily and pre-workout.