7/11/17 Slept 7 hours. Wt 193.8, 8/10- stiff gluts in am.

DB 2 arm front foot elevated- 35 lbs dumbbells- 4x10. The best balance and control I've had on these. And using the heaviest weight! Yeah!! Semi breath through.

1/2 kneeling  DB 1 arm shoulder press. @35 lbs 4x10 each arm. Improved form and position with left arm. Left arm was about 1/2 rep behind left regarding form and effort.

Single leg wall assisted Good mornings-empty barbell. 4x10 each leg

DB 1 arm chainsaw row  @ 45 lbs 4x10 each arm

Standing banded fire hydrant blue band tied  3x10 each leg

Single arm rotational KB swing @40 lbs 3x10 each arm


Carbs 177g Fat 63g, Protein 179g