012716

3rd day of "Upper Body" in a row - pointedly low complexity.

Strength:
3-Position BB BP #95*10*5 (minimal rest)
Incline BB BP #95*8, 115*8, 135*8*3

Gymnastics:
Chin Up Hold 00:18*4

Assistance:
DB Curl #35*8*3

012616

Warm Ups
Shrugs, Shrug Circles, Alternating Shrugs
Bent Knee Forward Bend + Elbow Grab + Hip Reach to Ceiling
Eccentric BW Squats (prooer) + Forward Bend+ THEN Concentric

Gymnastics:
3 Rounds
20 Hambstring Curls (no load)
20 BB Str8 Arm Flexion (Face Down + Max Reps)
15 V-Ups
15 Plank +Pinch

2 Rounds
7 Shoulder Finger Walk
15 Ab Mat Sit Ups
15 Bent Knee Glute Activation
Donkey Calf Raise (no load)

Assistancen:
DB Complex
Pec Fly+Side Raise+Bent Side Raise #30*10+10+10

012516

Stretch Piraformis, Twist, Hamb
Gymnastics
Trunk (between Pulls)
10 Straight Knee Sit Up
10 Jack Knife
00:30 Hollow Hold

Pull
High Ring Row *10*3
Hinge Row *10*2
Horizontal False Grip Hold 00:24

Push
Ring "L" Sit Hold 00:24*3
Ring Push Ups *10*2

Assistance:
Rope Elbow Ext 80*20

Off to eat & PT
Assisted Hip Stretching (Quad over Table Edge)
Knee Massage
Straight Knee Toe Ups
Squats w heavy block
Warrior 2
Bent Knee Forward Bend + Elbow Grab + Hip Reach to Ceiling
Warrior 1

012316

Warm Ups
Straight Knee Leg Lift
Hamb & Hip ABD Strap Stretch
03:00 5 #10 BB Dislocates +1 SGRDL
03:00 Inverted Neck Stretch
03:00 #10 BB Supine Dislocates 
03:00 Shoulder Bridge (Squeeze)
02:00 #10 BB Iso Straight Arm Flexion (Face Down)
01:00 #10 BB Supinated Str8 Arm Flexion (Face Down + Max Reps)
Iso  Pec Hold 01:00*3 (00:40 Forearm Squeeze)
Hollow Plank 01:00*3 (00:40)

012116

PT
Assisted Stretch
Piraformis, Hambstrings, Quads over edge... Back Stretch (Rotation)

Toe Ups 00:30*3 (block between knees)
"Squat " 00:30 (Hip dominant, Pull ribs in, block between knees)
Shoulder Bridge  00:24*3 (block between knees)
Warrior 1 00:45
Warrior 2 00:45
Straddle Floor Touch 01:00
Isometric 1/4 Lunge 00:45
Unifoot Balance 00:20*3 (starting assisted)
Soft Knee Toe Touch 01:00 (reach up with tail + ok to grasp elbows)
Unifoot Dynamat Balance 00:20*3 (starting assisted)

thank you SHIFT

012116

Training has continued but is increasingly disorganized as I was struggling to start left knee PT(red tape, NYU Langone & insurance) & having contralateral issues in QL + RT shoulder as a result of what I expect is subtle gate and seated compensations. Skipped one each of Tutting, Knife Draws & Hand Hardening.

CUPPING /ACUPUNCTURE 011216 helped some - resulting redness speaking to my blood being "stagnet"
ADMINISTRATIVE Cancel 011316 PT evaluation delayed 2 wks from approval + 10 more days... NYU FIRED
SHIFT HIRED 011516 Eval by Therapist Lindsey
DEEP TISSUE BEAT DOWN from George 011816 (proceeded with Seated DB High Pulls, Push Ups & Upper Mobility)
LAT ACTIVE & ARM OH without pain 011916

Today:
Recumbent Bike 15:00 @L2
Stretch Hambstrings 2:00 to get rid of tingling in right foot & smallest d ties in right foot.
Recumbent Bike 10:00 @L2

Wall Hambstrings Stretch 10,00 (tough)

#2.5 Dislocates *10
Seated Plate High Pull #25*10, 35*6*2
1a.  Seated Wrist Curl #17.5*10, 22.5*10, 25*10
1b.  Knuckle Plank 00:24 *3

Joshua Peters Creative

010915

Warm Ups
Closed Chain Single Plane Hip *15*6 (varied) —in morning + 10 Min Recumbent

Evening
01:30 #10 BB Dislocates
01:30 #10 BB Supine Dislocates 
01:30 #10 BB Supinated Iso Str8 Arm Flexion (Face Down)
01:30 #10 BB Straight Arm Flexion
(Face Down + Max Reps)

NFT
01:30 Bilateral #30 DB OH "High Hold 
01:15 Bilateral #30 DB OH "High Hold 
01:24 Hollow Plank
00:54 Hollow Plank

2 Rounds NFT
1:30 Seated Shoulder Stretch 
20 Squats

Joshua Peters Creative