Today's back workout felt great. Aiming to remove all chest supported exercises, for unbraced free-weight counterparts. Already my whole spine and inner back feels stronger and more stable, and my hamstrings (after tear last year) are getting stronger and increasing active range of motion by the day. This has translated to being able to get into better positions to pull, row and squat from, which is going to improve performance and present itself in the body as new muscle mass :) Warm-up:

• Deadhang from hoops- 2x30s
• Cat-camels- 2x5 each way (flex/extend spine)

Working exercises:

1. Standing cable pullover
   1. Trying to get some contractions in the lats
   2. 2x12-15
2. Lying hamstring curl
   1. Continuous reps today, single leg with band
   2. Rx12, Rx20 x 10 second iso at end
3. BB conventional deadlift
   1. Still dialling in technique. I broke my finger 22 months ago so still working my grip strength back from that, so no straps or belt being used
   2. 1x8, 1x18
4. Bent over smith-machine row
   1. Perform dead stop, keeping torso fixed as low as you can get, pulling bar to chest with stiff legs
   2. 3x8-10 pyramid up to practice exercise

My leg workout started with some mobility, calf, and ab work:

• Single leg calf raise- 30 reps per leg in as few sets as possible
• Hanging knee raise (knees bent the whole rep)- x 6, 8, 10
• Spin bike- 3 mins
• Banded walks- crab left to right

Actual working exercises were few, but effective. Keeping total number of sets low as I am getting lighter and leaner, so intensity is still paramount on those few sets you do perform:

1. Lying hamstring iso hold (single leg using band)- Rx50s, Rx70s
2. BB Deadlift- 90x8, 60x20
3. Smith squat (heel wedge)- 105x6, 70x20

More stretching and of quads, glutes, hamstrings and calves/ankles to finish.

Yesterday's push session, still focusing on physio, included the following:

1. Superset (SS) 1
   1. DB laterals- 5x15, 1-x8
   2. Cable rear delt pull-apart- 3x16, 3x15
2. SS 2
   1. SA banded tricep pushdown- Red x8, Rx16
   2. Smith calf raise (3 seconds squeeze)- 20x6, 40x8
3. Deficit press-ups (hands on plates)- Red x6, Rx8x3, BWx6
4. SS 3
   1. Low incline DB press (focus on posture/locking shoulders back and down, spine extended)- 16x8, 16x6
   2. Incline Y-raise (thumbs to sky)- 0x10, 0x8
5. High incline smith press (again trying to set position to press from first, so tight)- 20x10, 30x8
6. Banded dips x chest stretch (on incline bench w/ DBs)
7. Lying Y-raise/holds (physio for rotator cuff)

My upper training this week mainly consisted of physiotherapy exercises, to mitigate some previous injuries. I have torn my left rotator cuff which continuous snapping in the back of shoulder through certain abduction/lateral movements. And I ruptured my AC joint in right shoulder in a motorbike accident. Some exercises included:

• Lying DB external rotation

  

• Cable pullover/straight-arm pulldown
  • One set I tried to retract scapula and stick chest out, getting some flexion through upper spine and working upper back
  • The next I kept scapula protracted (rolled forwards), just dragging my arms down to target my lats and depress shoulders

•  Incline DB retraction/spine extension
  • Trying to retract and depress my scapula, and also raise my chest off the pad, as I raise the DB's

• Snatch grip BB rack-pull
  • Only using my little fingers here, outside of the rings, to target upper back and teres muscles

Pull day from yesterday went as follows:

1. Superset
   1. Single leg banded hamstring iso's
      1. 30s, 45s
   2. Lying DB external rotation
      1. 5x13, 7x5x5
2. Superset
   1. SL DB calf raise
      1. 0x6, 5x6, 20x6
   2. Cable pullover/straight arm pulldown
      1. 10x10, 15x10
3. Incline DB row/retraction
   1. 24x12, 32x4, 16x15
   2. Need to set the bench up higher next time for more stretch
4. Incline SA cable pulldown
   1. 30x8, 20x12
5. Standing KB Y-press
   1. 4x8, 4x10
6. Incline DB hammer curl x chest stretch
   1. 5x10, 7.5x8
7. Snatch-grip rack-pull
   1. 20x10, 40x6, 40x4

Late last year I made some initial Built By Brooks branded clothing and accessories. E.g., shaker, gym towel, crew neck.

These were only limited numbers for close friends, family, and VIP clients, to test fabrics/fitment and how the logo looked on items in general. Overall I was very pleased, leading to some more high quality products with branded items as the base model.

These caps also have branded tagline embroidered along the rear arch, and initials on the right side specific to the client.