10/6/17 Slept 8.0 hours, Wt. 195.6. 8/10.

Oct-6 *mod carb

Dynamic Upper Body Prep - 10-15min 

A. Double-lax Ball T-spine Crunches - 1 pass on entire spine

B. Kneeling Thoracic Rotations - 4-5 slow/controlled rotations ea direction

C. Rock Back Breathing - 4-5 reps (reach further with each rep)

*https://www.youtube.com/watch?v=6Yc_QUlWTME

D. Yoga Push-up w/ exaggerated shoulder flexion - 4-5 slow/controlled reps

E. Scap Pull-up - 6-8 slow/controlled reps

+

A1. Supine-grip Strict Wtd. Pull-up x2 + Pull-up xAMRAP UB - 4 sets of the complex (hold DB b/t feet for fist 2 PU's, drop it and complete as many reps as possible in remaining set)

(2,9) (2,6) (2,6) (2,5)- felt good about my progress

A2. Rings Push-ups w/ single-leg elevated -  4 x AMRAP UB; rest 45sec (alteranate elevated leg each set)

8,7,7,7- better than last week

A3. DB 1-arm Row w/ Rotation  - 4 x AMRAP UB ea arm; rest as needed (moderate)

*https://www.instagram.com/p/BXqMPgZgnEG/?taken-by=functional.bodybuilding

40 Lbs DB  R: 12,12,12,12,  L: 12,12,12,12,

B1. Double KB Push Press - 4 x AMRAP UB; rest 45sec (moderate)

KB 40# And 35#-switch sides each set    14, 12,10,10

B2. Inverted Bar Row - 4 x AMRAP UB; rest 45sec

13,12,10,10

B3. Wall-supported Plank hold - 4 x AMSAP until you start shaking; rest as needed (walk feet 1-2ft up the wall and hold)

30 s, 20 s, 22 s ,24 s- my tris gave out "pushing" back to hold feet against the wall 

Carbs 209 g, Fat 70 g, Protein 162 g