Muscle

July 2024, arm = 17.5 inches

Every Day, AM

Arm bar stretch
Body-weight squats
Bird-dogs
Scapular Dead Hangs
Cat/Cow
Toe Touch
Side-lying hamstring stretch

On-Day, afternoon

Weighted tennis ball hip massage
Standing glute squeeze w/ slight internal rotation
Knee-against-wall rotations
Clamshell

Body-weight squats
Inchworm
Pull-downs, light-ish 90/90

Diet

Tomatoes
Bell peppers
Avacado
Chicken breasts
Wraps
Spinach

Cottage cheese
Shredded cheese
Pears / Apples
Chia seeds

Gold Peak Ice Tea, Zero Sugar

Weight

2024.07.17 = 203 lbs