1x15 x 1 pound dumbbell each arm

used shoulderhorn today and for some reason I couldn't feel it right in either arm.

also i think a lot of my old upper back spinal pain has more to do with my shoulders than my hips. today i constantly had the need to crack my spine for the first time in a long time and i attribute it to "violently" training my rotator cuff.

Also, it's definitely bicep tendonitis that makes external rotations so difficult.

Hurting today, perhaps I shouldn't train my rotator cuff so "violently".

2x15 1 pound external rotations each hand, no shoulder horn

sitting down, experimenting with each hand to have that hard contraction, had to crack my left shoulder afterwards

Definitely not ready for 2 pound external rotations, still having some trouble "feeling it right" with 1 pound dumbbells. Bicep tendonitis still bothering me, so I'm gonna start paying attention to that. Bicep stretching, curl negatives, etc. Also, more serratus pushups to get my scapula in the right position so i can feel external rotations better. These are exercises i can progress and use more weight with, so they should keep me motivated. I might buy a cheap bench from sports authority and some 10 lb dumbbells............actually i'm broke as fuck lol.