11/9/17 wt 197.8 Slept 7.5 hours, napped 60 min. 8/10. A little fatigued but no soreness.

Measured today! Slight decrease in chest and quad with increase in wt. :) Thats good

11/9/17
wt 198.2
Chest: 42 3/4 
Waist: 39       
R quad: 21 3/4 

9/19/17- wt 197.4
Chest 43
Waist 39
Hips 41 3/4
r quad 6 inches above patella-22
l quad 6 inches above patella-22

9/6/17- Wt 195.2

Chest 43 

Waist 39 1/2

Hips 40 1/2

8/27- Wt  196.6

Chest 441/2

Waist 40

Hips 41 3/4

Nov-9 *mod carb

Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)

Scap Prep - 10-15min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)

+

A1. Sandbag Bearhug Squat @21X1 - 5 x 6-8; rest 60sec (match loads, stay focued on tempo)

110 21x1 5 x 8

A2. Strict Supine Grip Pull-up - 5 x 6-8 accumulated in fewest sets possible; rest 60sec

8,8,(7,1) (5,3) (5,3)

B1. Double KB Front Rack Drop Lunge - 4 x 12-16 alt reps; rest 60sec (increase height of front-leg elevation by 1-2"" for progression)

used 10 lbs plate. Wow just an inch made it much harder 20 and 30 lbs KB -4 x 12

B2. DB Deficit Push-ups - 4 x 10 slow / controlled reps; rest 60sec (goal is to extend the eccentric as long as possible, explode concentric)

C. DB 2-arm Sumo Stance Ground to Overhead - 3 x 10 mod-heavy reps; rest as needed (moderate)

40 lbs DB-same as last week. I was tired and didn't think I could handle the 45s.  

10, (8,2) ( 7,3 )

+

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)-used the roll on shin.  Felt much better and stretch was focused on quads

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

great workout!

Mod carb

Protein 158g Carb 194g Fat 72g