Mon: 5/4/15, Str (Upper, Mtn Dog Pull)

Goal: Upper body strength (Mtn Dog Pull)

Early AM: 

Quiet time 

Then: recharge 

Cold shower 

Joint mobility

Foundation drills 

10-8-7-4-2-1 pushup/FLR ladder 

In the PM: 

Strength: Mountain Dog Pull

Warm Up: (promote bloodflow)
Joint mobility 

2 x 20 band pullaparts 

2 x 10 band shoulder dislocates 

2 x 20 band hammer curl 

2 x shoulder complex @ 2 x 10# plates

then:
Meadows row: 

1 x 8/8 @ 35#

1 x 8/8 @ 45#

4 x 8/8 @ 55# (work sets)

Barbell bent over row: 

4 x 8 @ 135# (work sets, lower weight next time, squeeze lats, full ROM)

Kb bent over row:

4 x 8 @ 2 x 45# w/ 3 sec ISO at top (works sets, tough)

Deadhang hold:

2 x max on tree branch (felt awesome, really good stretch)

Dbl kb shrug: 

3 x max w/ 2 x 45# kb w/ 3 sec ISO at top (25, 12, 12)

1 x max reps no ISO hold (30)

1 x max ISO hold at top 

Poundstone curl: 

50 total (40,10)

Band pull downs:

50 total (30,20)

Then: Cool down

Band work and played w/ my son

Weight:
- 207# upon waking 

Nutrition: 

AM: 

- 2 mini scones 

- 2 x black coffee w/ cream

Lunch:

- 1/2 kb pulled chicken w/bbq sauce 

- 2 cups cooked brown rice 

Post workout: 

- 1/2 cup cream of rice 

- 2 scoops protein powder 

- 1 cup water  

Late dinner: 

- 1 x junior double cheeseburger 

- 1 x small chocolate sundae 

Totals: 

- calories: 2,748 

- protein: 176g

- carbs: 296g

- fat: 71g

Notes:
- Did in garage so limited equipment. Big time pump. Could barely do 2 pullups at the end. Felt good. Nice change of pace.