FF's log

Sunday

Warm Ups
YTWL's w/ a 5# plate
10x3x40 DB swings
5x1x35 DB Turkish Get Ups (TGU)

15x3x145 Squats
8x3x35 DB OHP
1x3xbw Chins

*my shoulder is feeling much better! maybe I'll start benching in a couple weeks. squats felt fantastic, I got a nice stretch at the bottom. my form feels much improved from the last cycle.
 
Sunday

yoga
shoulder dislocates
1 arm DB swing 10x2x35
TGU 5x1x35
YTWL's w/ 5# plate
DB swing 10x1x45

15x2x155 squats
Chins 2x1xbw, 2x1xbw
1 arm DB row 15x1x35

*my shoulder has been giving me trouble. I played wiffle ball yesterday and held up pretty well. Avoided OHP just to be extra safe. while doing TGU's, I noticed my right sholder (trouble area) was very shaky holding the DB overhead (especially lying flat on my back). will continue to strengthen and protect my shoulder. am considering adding flat DB Bench in support of the shoulder strengthen the "shoulder girdle".
 
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I have tried them TR, though I do not have any bands right now. I do like facepulls. Were I to have been consistent with overhead work, I doubt I would be in this predicament. Maybe someday I'll take 'an ounce of prenvention..." to heart!
 
Tuesday

DB Swings 10x3x45
DB OHP 8x3x45

*not exactly a world beater, I'll admit... but something is better than nothing. at least in my sad case
 
thanks Bax, I hope to post something worth reading and perhaps a vid or two in the coming months. a merry Christmas and prosperous new year to you!
 
Thursday

yoga
1 arm DB snatch 5x1x35
1 arm DB swing 5x1x35
TGU 5x1x35
YTWL's w/ 5# plate

15x2x160 squats
Chins 2x2xbw
1 arm DB row 15x1x35
DB Bench 15x1x35
 
Sunday

yoga
1 arm DB snatch 5x1x35
1 arm DB swing 5x1x35
TGU 5x1x35 (doing the snatch/swing/TGU as a circuit. I'd like to build up to using these for some sort of conditioning)
YTWL's w/ 5# plate

15x2x170 squats
Chins 2x1xbw
1 arm DB row 15x1x35
DB Bench 15x1x35

*the DB I used today is adjustable. previously, I'd been using a fixed DB. can't be bothered to weigh the handle, but it has to weigh something. therefore, I will count this is a progression, even is slight. also, shot a ton of clay with my 12 gauge this weekend. my shoulder is sore, still pretty vulnerable in the right shoulder.
 
Tuesday

shoulder dislocates
1 arm DB snatch 5x1x40
1 arm DB swing 5x1x40
TGU 5x1x40

swings 10x3x60

*I felt like I could have done another round of my snatch/swing/TGU circuit and I really should be deadlifting on Tuesdays. But, I am determined to ease into things this time around. I am viewing my 'training' as therapeutic at the moment. On that note, I am feeling stronger (little by little).

@bax, no problem man. let me know if you decide to put one together!
 
Thursday

yoga
1 arm DB snatch 5x1x40
1 arm DB swing 5x1x40
TGU 5x1x40
Swings 15x3x60
YTWL's w/ 5# plate

15x2x180 squats
Chins 2x1xbw
1 arm DB row 15x1x35
DB Bench 15x1x35
DB OHP 8x1x40

*man, this really wore me out. my work capacity stinks to high heaven!
 
Monday

1 arm DB snatch 5x2x40
1 arm DB swing 5x2x40
TGU 5x2x40
Swings 15x3x65
YTWL's w/ 5# plate

15x2x190 squats
Chins 1x1xbw (tried to do 2 reps but failed second)
1 arm DB row 15x1x40
DB Bench 15x1x40
DB OHP 10x1x40

*had to step on a scale at Christmas in order to weigh my father's dog. I weighed 251. posted that to establish a baseline on the off chance I go on a weight loss kick any time soon.

also, my shoulder is feeling much improved. put another 50 rounds through my shotgun this weekend and don't feel a thing. I will admit my right shoulder was fatiguing quite a bit on the second set of TGU's and there was definitely a tremor on the last couple reps. on the whole, it is much strengthened relative to just a few weeks ago.
 
Monday

Swings 10x1x65, 10x3x75
Squats 10x1x200
YTWL's w/ 5# plate
DB Bench 10x1x45
DB Row 10x1x45
OHP 10x1x45

*some motivation issues here... procrastinated this one until the last minute and squeezed it in. found out that two of my 25# plates don't fit my T handle for swings. might have to use some oly plates with it after awhile.
 
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