SotoKinetic

Progression rule

• 20 clean reps on all 3 working sets → add the smallest increment next session (back to ~15 reps).
• Build back to 20 on all 3 sets and repeat.

Daily targets

• Protein: 120–140 g/day (~1.7–2 g per kg).
• Calories: maintenance or +200 kcal/day, no more.
• Cardio days (Mon · Wed · Fri): add ~300 kcal on top to cover the run or walk.
• Sleep: 7+ hours.

Excluded (shoulder + Brignole safety list)

• Overhead press · lateral raises · dips · behind-neck anything · upright rows · lat pulldowns · straight-arm pullovers
• Barbell bench press · floor deadlifts · Romanian deadlifts · barbell back squats · pull-ups (for now)

Safety notes

• Left shoulder: no overhead positions, no internal rotation under load, elbows stay below chest height.
• Pain-free range only: stop any exercise that brings on the shoulder pain.
• Joint pain (not muscle soreness) that persists → back off that exercise and reassess.
• Get the shoulder assessment done before week 3 (by 21 Nov), and before adding any direct shoulder work.

Exercise images

Images are local copies in the images/ folder. Most are Everkinetic line drawings from Wikimedia Commons (CC BY-SA 3.0), shown as start and finish frames. The goblet squat, hip thrust, chest-supported row, crunch, floor press and calf raise images come from the wger exercise database; their original sources are unclear. Click any image for the full size. The sissy squat image shows a plate held at the chest; holding the plate is optional. No open-licensed images exist of the one-arm cable lat pull-in or the lying dumbbell leg curl, so their diagrams were drawn for this page.