11/26/17 Wt 199.0 Slept 8.5 hours  9/10 feel good and rested

Nov-26 *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 - 3 x 5; rest 60sec  @ 45 lbs DB (loading by feel)

A2. Wtd. Prone Grip Pull-up @21x1 - 3 x 2.2.2; rest 60sec (loading by feel) @ 10 lbs-5-10sec rest b/t clusters

B1. Inverted Bar Row w/ Feet elevated to parallel @21x1 - 3 x 5; rest 60sec 

B2. 1/2 Kneeling DB 2-arm Shoulder Press - 3 x 6; rest 60sec (moderate across, squeeze glutes, START on weak(er) side) @ 45 lbs

C1. Landmine Split Press - 3 x 8 ea arm; rest 60sec @ 60 lbs of plates and 45 lbs bar-added a men's bar(45lbs) (this will add an ""athleticism"" element to the movement)

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

C2. Split Stance Landmine Meadows Row w/ thoracic rotation - 3 x 8 ea arm; rest 60sec @ 50 lbs of plates and 45 lbs bar

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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- screwed my meal/marcos up today

Protein 140g, Carb 140g, Fat 70g