11/5/17  wt 198.7. Slept 8 hours. 8/10. Feel more rested than Friday AM.

Nov-5 *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. BB Close Grip Bench Press @21x1 - 5 x 5; rest 60sec (use 90-95% of heaviest load from last week across)

140 Lbs 5 x5 ( 93%)

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

My first success at wtd pull ups!!!! 10 lbs plate hung on wt belt.

5 x 2.2.2   rested 10s between cluster in set 1, 10s in set 2, 15s in set 3, 15s in set 4 and 20s in set 5. Ive never ever done a weighted pull up!! This felt awesome

B1. BB Pendlay Row @21x1 - 5 x 5; rest 60sec (build)

90,100,110,120,120

B2. Tall-kneeling DB 2-arm Shoulder Press - 5 x 6; rest 60sec (moderate across, squeeze glutes)

35 Lbs DB  5 x 6

C1. Split Stance Landmine Press - 3 x 8 ea arm; rest 60sec

72.5 lbs  3 x6  9 (70 last week)

C2. Split Stance Elbowing Landmine Meadows Row - 3 x 8 ea arm; rest 60sec

60 lbs 3 x 8  50 last week

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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 150g, Carb 180g,  Fat 69 g