litterbox
defrost chx
1p: +100mg caf
gym: 4 stam circuits, still remedial phase but I'm confident these were very near max-20-rep loads:
Lat pulldown: (4x) 20 x 80#
Leg press: (4x) 20 x 200#
Shoulder press: 17 x 35# v; 20 x 30# h, 20x30# v, 20x30# h
29g /soy cocoa + 6g /pistachios
I considered calling "hypertrophy day" but on review, that's NOT how the reco'd weekly schedule works!
This startup phase is to ensure foundational strength of connective tissue and secondary/stabilizer muscle.
Smart threshold ranges to "graduate" from high-rep, stam-focused remedial sessions to hypertrophy training:
- Leg press: 130 to 200#. I'm already near the high end, thanks to years of treadmill cardio.
- Lat pulldown: 65-100#. I want to be a bit past mid-range, i.e ~80#.
- Shoulder press: 35-55#. Due to shoulder weakness history, I need some catching-up there.
I have found that keeping outward tension at the grip, on lat and shoulder press machines, eliminates rotator cuff warnings (pop/click sensations). This is a known mechanism in physical therapy where "rotation torque" engages infraspinatus and teres minor muscles to pull the ball of the upper arm bone (humerus) more securely into the shoulder socket (glenoid fossa), preventing bone-on-bone and tendon stress. This stabilizes the shoulder (deltoid) musculature, which is good because that's the muscle we want to be worked by (primarily) shoulder press and (secondarily) lat pulldown.
Top moves to further strengthen infraspinatus + teres minor:
- side-lying dumbbell external rotation - best overall
- cable external rotation - consistent resistance throughout the range of motion
* * *
I should probably have a smarter place to tuck troubleshooting notes for "Music Player Go" (which has disappeared from main F-Droid repo); but until then, NB the Android Auto "automatically play music when you connect" setting, if switched off, can and will prevent auto-forwarding to the next song in MPG even when you're not connected to an Android Auto enabled vehicle -_-