11/19/17 Slept 8 hours, napped 30 min. Wt. 199, 8/10.

Nov-19 *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)

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A1. DB 2-arm Shoulder Press @21x1 - 5 x 5; rest 60sec (use 90%+ of heavy 5 from last week across)

35 lbs DB 5 x5 at tempo

A2. Wtd. Neutral Grip Alt Pull-up @21x1 - 5 x 2.2.2; rest 60sec (progress load if possible)

@12.5 lbs, last exposure 10 lbs  5 x 2.2.2 @ 21x1. Rest 5 sec between 1st and 2nd 2.2 and 20 sec for 3rd 2.

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) @ 35 lbs 5 x 6

C1. Landmine Split Press - 3 x 8 ea arm; rest 60sec (this will add an ""athleticism"" element to the movement) @ 75 lbs-up 5 from last exposure

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

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

@ 55, same as last time 3 x 8

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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

Looking forward to "new" macro and block of training. Looks good. I'll try to dial the macro s in starting on day 1.

Mod carb

Protein 155g, Carb 175g, Fat 71g