From 512c503b8780027794b9da0f94071df1389a61fb Mon Sep 17 00:00:00 2001 From: Jacob Hinkle Date: Fri, 26 Jun 2026 14:42:42 -0400 Subject: [PATCH] Mark Day 2 complete: band press sub for landmine, lateral raises at 5 lb, BikeErg Zone 3 --- .../2026-06-26-wrist-friendly-reboot-day2.md | 21 ++++++++++++------- 1 file changed, 14 insertions(+), 7 deletions(-) diff --git a/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md b/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md index 314712e..edd2233 100644 --- a/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md +++ b/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md @@ -1,7 +1,7 @@ # Workout: Wrist-Friendly Reboot — Day 2 (Upper Body + Core) **Date:** 2026-06-26 (Friday) **Program:** Custom (Wrist Rehab / Re-entry) -**Status:** Plan — Modified +**Status:** Complete ## Warm-Up (5-8 min) @@ -14,15 +14,16 @@ ## Exercises -- **Landmine Press:** 3x10-12 per arm @ 25-35 lb each side. Neutral wrist pressing — safe alternative to OHP/bench. Start light, focus on control. -- **Face Pulls:** 3x15-20 @ light band or very light weight. Upper back / rear delt health. -- **Lateral Raises:** 3x15 @ light weight or unweighted. (Noted as harder than expected on Day 1 — deconditioned delts. That's fine, this builds back fast.) -- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load. -- **Pallof Press (from half-kneeling):** 3x10-12 per side @ light band or cable. Anti-rotation core, zero wrist stress. +- ~~**Landmine Press:**~~ Swapped — ulnar side of wrist too tender for compression in the neutral grip. Replaced with: +- **Band Press:** 3x12-15 — completed. Felt great. Freedom of rotation helped wrist. +- **Face Pulls:** 3x15-20 — completed. Great. +- **Lateral Raises:** 3x15 @ 5 lb — completed. Pain-free, felt in delts. +- **Dead Bugs:** 3x10-12 per side — completed. No issues. +- **Pallof Press (from standing):** 3x10-12 per side — completed. Held mostly with right hand, left rode along to avoid hard grip. ## Conditioning -- **BikeErg:** 10 min easy pace (Zone 1-2). Smallest hamstring demand of any leg-based cardio — isolated hip flexion, no hip hinge or compression. +- **BikeErg:** 10 min — completed. Mostly Zone 3 but felt good. ## Notes @@ -33,6 +34,12 @@ - **Straps available** for grip if needed (shouldn't be for these exercises). - If feeling energetic, add 1-2 more sets or extend the BikeErg to 15 min. Don't add leg work. +## Results + +- **Band Press:** great sub for landmine — no wrist pain +- **Lateral Raises:** 5 lb is the right starting weight, deconditioned delts were felt +- **Bike:** spent more time in Zone 3 than planned, but felt fine — no hamstring complaint + ## Why No Legs Today Left hamstring is "really sore" — a stronger signal than Day 1's "tight." The trigger mechanism (deep hip flexion from goblet squats) is consistent, and the referral pattern (no tender spot in hamstring belly, releases with 90/90s) points to glute/piriformis compressing the sciatic nerve.