ARVIND · ROAD TO 40
Day 65 of 365 · 300 days left · Friday, July 10

Down 2.5 — halfway to 170. Now protect the shoulder and keep showing up at 6am.

Day 60 of 365. Weight 172.5 (50% to goal). Pull-ups untested — baseline scheduled. A1C retest due early August.

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Weight
172.5lb
175 → 170

2.5 lb to go — keep the current eating pattern.

Pull-ups
2/ 10
strict, dead hang

No max test on a cranky shoulder. This week's test is a pain-free dead hang (target 20–30s) after Saturday's workout. If that's clean, baseline pull-up test Sunday July 13.

A1C
6.1%
6.1 → 5.5

Book the 3-month lab draw for early August.

⚠ Left shoulder — active issue

Pain started right after adding swimming. Classic ramp-up irritation (rotator cuff / impingement pattern). It is telling you to deload, not to stop training.

  • Pause swimming this week. If you must get in the pool, kick sets only.
  • No overhead pressing or max-effort push-ups through Sat 7/12. Nothing above 3/10 pain — that's the line.
  • Daily (pain-free): band external rotations 2×15 each arm + scap squeezes 2×10. Two minutes, do it after brushing teeth.
  • Leila workouts: swap burpees → squat-thrusts, push-ups → incline, skip shoulder taps / downward dog if they pinch.
  • Tennis Sunday is fine — serve at 70%, or skip serves if it hurts overhead.

If pain lasts past ~10 days, wakes you at night, or you lose range of motion — get a PT or doctor to look at it. Don't push through that.

This week — the Leila block
Fri
10
Core Day (w/ Leila)
Thu 6am core w/ Leila. Planks OK if pain-free; drop shoulder taps if pinchy.
Sat
11
Arm Day (w/ Leila)
Fri 6am arm day w/ Leila — MODIFIED: incline push-ups, skip downward dog + shoulder taps if painful, keep tricep dips shallow.
Sun
12
Cardio Day (w/ Leila)
Sat 7am cardio w/ Leila. AFTER: shoulder check-in — pain-free dead hang 20–30s? If yes, pull-up baseline test Sun 7/13.
The things that matter this week
  1. 1.Show up to every Leila session — the schedule is the win this month.
  2. 2.Shoulder rehab minutes daily (band ER + scap work).
  3. 3.Dead hang test Sat 7/12 → pull-up baseline Sun 7/13 if pain-free.
  4. 4.Book A1C lab draw for early August (3-month mark from May 7 baseline).
· · ·
Already banked in 2026
Weight 175 → 172.5 — halfway to the goal in 2 monthsMeditating consistently and effectivelyLeila summer workout block started — 6am sessions, multiple days/weekStarted swimming (on pause, but the habit reached the pool)Sunday tennis is a fixture