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Daily Joint Mobility Complex
35 reps each

Warm Up/Corrective Exercises
Shoulder Rotations
Trunk Rotations
SLDL - contra sports lift @ 16kgs
X Band Walk
OH Squats with 0.75" heel lift
Pumps
Arm Bars @ 16kgs
1 x 10

Swings 'n' stuff - 15 mins
10 Sw @ 32kgs x 3
10 Sw @ 24kgs x 6
LCCJ @ 24kgs 5 e/a x 3
10 Sw @ 24kgs x 4

Stretch Routine
Held for 30 secs

'O' Rating
Right shoulder - 1
Right Knee - 2
Lower Back - 1


Comments - Switched the cook hip lift for some SLDLs with the 16kgs. Form was terrible, but it was a wake up for the glutes. They will get better in short time.

One of those days when I really couldn't be bothered - never a good sign. I think that I am just about ready for a shake up. I already lost my gain from last weekend and another pound more. I am teetering on the brink of the scale weight starting with "13" - it seems like a dream when I last weighed in the thirteens.

The extra protein seems to be helping me hang onto my precious little muscle, but today prehaps it feels likeI'm losing too much too fast. So rather than the 18 reps top of the minute I played around a little and took my time between sets. I also wanted to see how the shoulder coped with a few LCCJs as they will be in soon.

I have a spreadsheet that I fill in with my weight every now and then. The worst is in late August which is 223lbs at 36% BF - 80.28lbs fat and 142.7lbs LBM. The best so far is today 196lbs @ 28% BF - 54.88lbs fat and 141.12lbs LBM. Not too bad, but I still need to swap 35lbs of fat for 35 of muscle. I think next week is time for EDT and MILK!!