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Mark Day 3 complete: YTWs introduced, band press confirmed, all pain-free

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Jacob Hinkle 2026-06-27 08:23:12 -04:00
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logs/workouts/2026-06-27-upper-body-core-b.md
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# Workout: Upper Body + Core (Variant B) # Workout: Upper Body + Core (Variant B)
**Date:** 2026-06-27 (Saturday) **Date:** 2026-06-27 (Saturday)
**Program:** Custom (Wrist Rehab / Re-entry) **Program:** Custom (Wrist Rehab / Re-entry)
**Status:** Plan **Status:** Complete
## Analysis ## Analysis
Shoulders (all three heads + rotator cuff via YTWs), upper back, core. Continue upper body development while hamstring recovers; introduce YTWs as a shoulder health / rotator cuff stimulus. Reintroduction phase, still avoiding leg load until hamstring is pain-free. Rotating core and accessory exercises across sessions for variety while maintaining the same RPE 6-7 ceiling. Shoulders (all three heads + rotator cuff via YTWs), upper back, core. Continue upper body development while hamstring recovers; introduce YTWs as a shoulder health / rotator cuff stimulus. Reintroduction phase, still avoiding leg load until hamstring is pain-free. Rotating core and accessory exercises across sessions for variety while maintaining the same RPE 6-7 ceiling.
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## Exercises ## Exercises
- **Band Press:** 3x12-15. Same as yesterday — zero wrist compression, felt great. - **Band Press:** 3x12-15 — completed. Zero wrist issues.
- **YTWs (unweighted or 2-3 lb):** 3x8-10 each letter. New exercise — shoulder health / rotator cuff / upper back. - **YTWs (unweighted):** 3x8-10 each letter — completed. New movement felt good.
- **Y:** Arms at ~135° angle (overhead Y — like you're reaching for something high). Squeeze shoulder blades together. - **Face Pulls:** 3x15-20 — completed.
- **T:** Arms out to sides at 90°, palms forward. Squeeze upper back. - **Lateral Raises:** 3x15 @ 5 lb — completed. Pain-free.
- **W:** Elbows bent at 90°, pull elbows back toward waist. Squeeze mid-back / rear delts. - **Dead Bugs:** 3x10-12 per side — completed.
- Can do standing (slight forward lean) or lying prone on an incline bench — whichever feels better. - **BikeErg:** 10 min — completed.
- **Face Pulls:** 3x15-20 @ light band or cable. Rear delt health.
- **Lateral Raises:** 3x15 @ 5 lb. Felt good yesterday, pain-free in wrist.
- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
- **BikeErg:** 10 min easy (try to stay Zone 1-2 today).
## Notes ## Notes
@ -35,6 +31,12 @@ Shoulders (all three heads + rotator cuff via YTWs), upper back, core. Continue
- If anything hurts (wrist, hamstring, shoulder), stop or sub it out. - If anything hurts (wrist, hamstring, shoulder), stop or sub it out.
- Total session ~45 min. - Total session ~45 min.
## Results
- YTWs went well unweighted — can add 2-3 lb next time for more stimulus
- Hamstring mild discomfort persisted but didn't worsen during session — still not ready for leg loading
- Everything else pain-free and smooth
## Adjustments from Day 2 Feedback ## Adjustments from Day 2 Feedback
- ✅ Band press confirmed as the pressing alternative (no wrist compression) - ✅ Band press confirmed as the pressing alternative (no wrist compression)