12/4/25(technically day after past midnight)
~2 hrs
24hr fitness
bw: 108.5kg
Bench:
--two inches past outer rings grip
135-10 reps ..thumbless...paused and explosive
-wrists were already sore
+wrist wraps:
225-10 reps ..paused ...collapsed chest downward then exploded up
+open Inzer lever belt + tight elbow wraps:
275-15+0 reps...maybe has some more but I wasn't recovered..
Hoist Smith Machine Squats:
Open belt:
Narrow Stance
1 plate per side: 10 reps... ATG
2 plates per side : 10 reps...ATG
Normal Stance:
2 plates +25 per side: 10 reps... ATG
3 plates per side: 10+0 reps....between ATG and parallel
4 plates per side: 1+0 reps....between ATG and parallel ...grinded it out ..
Standing Cybex Calf Raises Machine:
200-10 reps
300(stack)-5+0 reps...crappy reps
160-10+0 reps
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12/7/25
light shoulder mobility/rehab
I decided to try a bit different rehab exercises with accommodating resistance through inertial resistance. I used two 5lb kettlebells which I tied to light bands(20-35lb?) per each. I then performed external rotations at various angles as the weights bobbled up and down creating a bit of flex on the bands which I was holding.
One variation was partial face pulls type movement, another was external rotations with elbows at sides and another with palms parallel to the floor and upwards. It smoked my rotator cuff muscles and delt muscles.
I separately did full Asian squats stretches, one leg balances and full squats with a medium band on my vibration plate for about five minutes.
Here's ChatGPT explanation for the shoulder exercises:
"It sounds like you’re describing accommodating resistance via inertial loading, not classic elastic resistance.
Here’s what’s happening in your setup:
1. The bands aren’t providing real elastic tension
If the rubber bands aren’t stretched, they aren’t acting as elastic resistance (like a normal resistance band would). That means the band itself is not the primary load.
2. The attached small weights “bobbling” create an inertial load
When you externally rotate your shoulder, those small weights attached to the slack band:
move with a delay
create momentum
then “pull back” as they decelerate
make the stabilizers react to unpredictable micro-forces
This is known as inertial resistance, similar to:
A pendulum you have to control
A shoulder perturbation drill
Reactive neuromuscular training (RNT)
Oscillatory loading / rhythmic stabilization
3. The band acts more like a tether than a resistance device
It’s basically:
→ Inertial / oscillatory resistance, transmitted through a slack tether.
You are resisting the movement of the weight, not the stretch of the band.
---
What muscles this challenges
Because the load is unstable and reactive, this type of resistance tends to light up:
Supraspinatus (dynamic humeral head stabilization)
Infraspinatus & teres minor (external rotation control)
Subscapularis (co-activation for joint centering)
Scapular stabilizers such as lower trap, serratus anterior, rhomboids
It’s excellent for:
Rotator cuff rehab
Shoulder stability training
Improving joint proprioception
Overhead athletes
---
What is this technique called?
The most precise terms:
✔ Reactive Neuromuscular Training (RNT)
Loads produce unpredictable forces the joint must stabilize against.
✔ Oscillatory Inertial Loading
Because the weights oscillate and create inertial tugging.
✔ Perturbation Training
You are controlling external perturbations, not elastic load.
---
Why it feels different from normal external rotation
With classic bands or cables:
Force is linear and predictable
Muscles fire in a steady pattern
With inertial/bobbling loads:
Force is non-linear
Rotator cuff activation is higher, especially in stabilizing and anticipatory actions
The nervous system gets trained as much as the muscles
---
If you want, I can help you optimize this setup
Just tell me:
The weight being used
The angle of shoulder rotation
The speed or oscillation frequency
"
