Day 376: Ageing Strengthfully

Day 376
49 years old
215.4 lb / 97.7 kg body weight
164 bpm peak recorded heart rate
8,300 pound feet of energy
#dumbbell #curls (2 ft range of vertical motion)
Set 1: 5 x (25 lb / 11.3 kg)
Set 2: 5 x (35 lb / 15.9 kg)
Set 3: 0 x (50 lb / 22.7 kg)
Set 4: 2 x (45 lb / 20.4 kg)
Set 5: 4 x (40 lb / 18.1 kg)
Set 6: 5 x (35 lb / 15.9 kg)
#kettlebell #swing #one-hand (4.5 ft range of vertical motion)
Set 7: 30 x (40 lb / 18.1 kg)
#lazy48 #weightlifting #fitness #homegym #pitbull
(Formerly known as can a lazy 48 year old get back in shape)

[@Hossak]

Nice little session. Ahhh, the old innies and outies shoulder rotator cuff exercises, makes me feel young again! Really enforce a discipline of having your arm completely vertical when you are doing these so the only thing that is happening is your arm is rotating and there is no other movement side to side etc. If you can't do that, use a lighter band, innies and outies are not about achieving strength records, they are about just isolating and slowly strengthening the rotator cuff. I liked the ones that your started at 1:58 - your arms seems to be more straight up and down and there is less side to side movement - that might just be because there is restricted view of the front. The ones you did at 2:21 I am not so keen about - too much side movement that is doing you no favours. Use a less resistant bad where needed - you will get stronger but don't rush it with these ones. For your hammer curls - I really think you need to invest in an ezy-curl bar so you can engage your entire upper body in your curls - do this along with hammer curls. The more muscle you involve in a movement the better your overall strength gains and that translates back to isolation exercises, not so much the other way around. I feel that strict, single limb isolation stuff is something that body builders on stimulants get the most out of, us regularly joes seem to miss out on it. Doesn't mean they dont have a place in your program, especially if you are really enjoying a particular exercise but you only have so many minutes in a session. The tricep isolation at the start of the session, I have hammered away at tricep isolation stuff early in my lifting career and really didn't seem to get much out of it. Hopefully you will find different so assess and keep finding your own path forward. Great work!!!

[@Schismarch]

Thanks! Good reminder to focus on the form for the rehab. I have a tendency to get impatient with the rehab; have to remind myself that it’s worth it. If I go too long without the shoulder work I can feel my shoulders complaining during my other exercises. Ez curl bar is a nice idea; I will have to look into it and see how much they run.

[@kivss7793]

Good job mate

[@Schismarch]

Thank you!