Jacob Hinkle
1878397a9c
- Updated agent config log format template to include Analysis section - Added Analysis to all existing workout plans (Day 1, Day 2, Day 3) - Each Analysis lists: muscles targeted, session goal, how it fits broader strategy - Analysis to be kept current if plan changes mid-session
2.4 KiB
2.4 KiB
Workout: Upper Body + Core (Variant B)
Date: 2026-06-27 (Saturday) Program: Custom (Wrist Rehab / Re-entry) Status: Plan
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.
Warm-Up (5-8 min)
- BikeErg: 5 min easy spin — ramp up from RPE 2 to 4 then back down
- 90/90 Stretches: 2 min each side
- Supine piriformis stretch: 30s each side
- Glute bridges: 2x15 (wake up glutes, keep hams relaxed)
- Arm circles / shoulder CARs: test wrist ROM
Exercises
- Band Press: 3x12-15. Same as yesterday — zero wrist compression, felt great.
- YTWs (unweighted or 2-3 lb): 3x8-10 each letter. New exercise — shoulder health / rotator cuff / upper back.
- Y: Arms at ~135° angle (overhead Y — like you're reaching for something high). Squeeze shoulder blades together.
- T: Arms out to sides at 90°, palms forward. Squeeze upper back.
- W: Elbows bent at 90°, pull elbows back toward waist. Squeeze mid-back / rear delts.
- Can do standing (slight forward lean) or lying prone on an incline bench — whichever feels better.
- 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
- Hamstring still has mild discomfort — no leg loading, continue letting it settle.
- YTWs are new — take them slow, focus on the squeeze, not the weight.
- Same grip rules: minimal left hand demand. Straps available if needed.
- If anything hurts (wrist, hamstring, shoulder), stop or sub it out.
- Total session ~45 min.
Adjustments from Day 2 Feedback
- ✅ Band press confirmed as the pressing alternative (no wrist compression)
- ✅ Lateral raises at 5 lb — good starting weight
- 🆕 YTWs added — shoulder health / new stimulus
- 🆕 Pallof Press swapped out for Dead Bugs only (alternating core exercises each session)
- ❌ Still no leg work (hamstring mild discomfort — not yet pain-free)