2/27/18 Slept 7.0 hours, awake from 3-4 am 7-10. Wt. 195.0

Feb 27 at 8:47 AM

Feb-27

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (McGill's big-3: curl-up / side plank / bird-dog)

 -hinge prep (tall-kneeling banded hip hinge + banded quadruped frog-rocks + banded ""reverse deadlift"" pull-downs)

 -scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)

+

A. Deficit Sumo Deadlift @31x1 - 4 x 6;  #105, 125,135,140 rest as needed (standing on 25# bumpers, build)

Felt good

B. DB Front Rack RLE Split Squat @31x1 - 4 x 6; rest as needed (rear foot elevated on 2 x 45# bumpers, build) DB @ # 20

C1. Front-foot Elevated 1/2 Kneeling DB Press - 3 x 6 ea side;  @ # 35 rest as needed (build)

C2. Tall-kneeling Banded PVC Straight-arm Lat Pull-down - 3 x 15; rest as needed (keep biceps pointing UP to engage lats) Blue rogue band

+ 

Thoracic & Overhead Position

A1. Quadruped Thoracic Extensions - 3 x 8; rest as needed

A2. Bar-hanging Scap Pull-up w/ 4sec ""deadhang"" at bottom of each rep - 3 x 6 rest as needed

B1. Quadruped Thoracic Rotations - 3 x 8 alt reps; rest as needed

B2 Wall slides straight forward and scapular plane (make a Y) - 3 x 8 each; rest as needed

This felt like a perfect way to back on track! Thanks

Mod Carb

P 175g , C 193 g F 60g