14 Nov 2025

14 Nov 2025

A1. Hammer Strength Shoulder Press: 3 sets: 50x6, 90x6, switch to offset weight: 55, 70x5 for 2 sets, 55, 80x5 ISO dynamic for 1 set
B1: Pull-ups: 4 sets: 5, 5, 5
C1: Strict Dips: 4 sets: 6, 8, 8
D1: Bent Over Rear Delt Fly 3 sets: 7.5x12 for 3 sets
E1: Goblet Catch: 3 sets: 55x6 for 3 sets
F1. Treadmill walk 12 minutes

Lots of good things here to take home from the day.

1. I can do more weight overhead now. It's been since the end of April dealing with this injury, but it's improving fast now.
2. I used a mini band for pull-ups today. When I started trying pull-ups again, I couldn't do one because of my right arm, so it's been a rebuild.
3. The same with dips. There was no way I would even attempt these a couple of months ago.
4. Goblet catches are kind of fun. Basically, doing an explosive high-pull from the hang position and then catching it in a goblet position. Again, another exercise I couldn't do a couple of months ago. ​