Warmup
Push Press -
45x5x3
110x5x3 (+1)
I forgot the microplates again.
The first set felt heavy and slow; the second and third moved much faster. I'm going to modify my warmup protocol to include heavier work; see below.
I'm going to work harder to keep my spine neutral - I slipped into extension too frequently today.
Pull-Ups -
5, 5...something. I hit 30.
Extensions -
50x8x3
I kept the rests fairly short, so the third set got very hard. I'll keep track of the times once I've got a paper log.
Curls -
45x8x3
See previous.
Band Pullapart - Doubled Micro*20, 20, 10
Band ER - Micro*10, 10, 10
Tack and floss for rotators. I discovered today that I have almost no internal rotation in either shoulder.
Elliptical -
10 minutes, ~155bpm
I'll stick with this for a while - I need to loosen up my shoulders before I go back to rowing, and this does at least as much to keep my legs working.
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