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
45 lines
2.4 KiB
Markdown
45 lines
2.4 KiB
Markdown
# Workout: Upper Body + Core (Variant B)
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**Date:** 2026-06-27 (Saturday)
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**Program:** Custom (Wrist Rehab / Re-entry)
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**Status:** Plan
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## Analysis
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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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## Warm-Up (5-8 min)
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1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down
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2. **90/90 Stretches:** 2 min each side
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3. **Supine piriformis stretch:** 30s each side
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4. **Glute bridges:** 2x15 (wake up glutes, keep hams relaxed)
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5. **Arm circles / shoulder CARs:** test wrist ROM
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## Exercises
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- **Band Press:** 3x12-15. Same as yesterday — zero wrist compression, felt great.
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- **YTWs (unweighted or 2-3 lb):** 3x8-10 each letter. New exercise — shoulder health / rotator cuff / upper back.
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- **Y:** Arms at ~135° angle (overhead Y — like you're reaching for something high). Squeeze shoulder blades together.
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- **T:** Arms out to sides at 90°, palms forward. Squeeze upper back.
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- **W:** Elbows bent at 90°, pull elbows back toward waist. Squeeze mid-back / rear delts.
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- Can do standing (slight forward lean) or lying prone on an incline bench — whichever feels better.
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- **Face Pulls:** 3x15-20 @ light band or cable. Rear delt health.
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- **Lateral Raises:** 3x15 @ 5 lb. Felt good yesterday, pain-free in wrist.
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- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
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- **BikeErg:** 10 min easy (try to stay Zone 1-2 today).
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## Notes
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- Hamstring still has mild discomfort — no leg loading, continue letting it settle.
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- YTWs are new — take them slow, focus on the squeeze, not the weight.
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- Same grip rules: minimal left hand demand. Straps available if needed.
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- If anything hurts (wrist, hamstring, shoulder), stop or sub it out.
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- Total session ~45 min.
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## Adjustments from Day 2 Feedback
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- ✅ Band press confirmed as the pressing alternative (no wrist compression)
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- ✅ Lateral raises at 5 lb — good starting weight
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- 🆕 YTWs added — shoulder health / new stimulus
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- 🆕 Pallof Press swapped out for Dead Bugs only (alternating core exercises each session)
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- ❌ Still no leg work (hamstring mild discomfort — not yet pain-free)
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