11/12/17 Slept 8.5 hours, napped 45 min. Wt. 199.8. 8/10

Nov-12 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A1. DB 2-arm Shoulder Press @21x1 - 5 x 5; rest 60sec (build to tough 5 for the day)

5 x 5 @ 35,40,45,50(only managed 4 reps) and 45

A2. Wtd. Neutral Grip Alt Pull-up @21x1 - 5 x 2.2.2; rest 60sec (moderate across)

*https://www.youtube.com/watch?v=S6BWa7eu68w (note this video is a POOR demonstration due to lack of ROM, tempo, etc -- however it illustrates what I'm looking for from a movement perspective)

wt with 10 lbs. I liked these. Rested 10s,10s,15s,20s,20s between cluster of 2 for each of the 5 sets. Slightly easeier than supine grip

B1. Inverted Bar Row w/ Feet elevated to parallel @21x1 - 5 x 5; rest 60sec 

B2. 1/2 Kneeling DB 2-arm Shoulder Press - 5 x 6; rest 60sec (moderate across, squeeze glutes, START on weak(er) side) 

@ 40 lbs ( 35 last exposure)

C1. Landmine Split Press - 3 x 8 ea arm; rest 60sec (this will add an ""athleticism"" element to the movement)

*https://youtu.be/hKZubLUdobw?t=29s

@ 70 lbs. These were  fun. Felt more natural by 3rd set

C2. Split Stance Landmine Meadows Row w/ thoracic rotation - 3 x 8 ea arm; rest 60sec

@ 55 lbs 

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Shoulder Movement

A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps

A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps

A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction

Mod carb

Protein 169g, Carb 191g Fat 71g