Wednesday, 7/10/13, S/E, end<60

I) Training:
- Foundation: Day 18

Session 1: S/E

100 x push-ups done throughout the day

Then:
Using seated leg press with 45# plate on each side:

5 rounds:
20 reps feet high
20 reps feet low
20 push-ups

5 rounds:
20 x feet high
20 x feet low
20 x sit-ups

Then:
Back squat: 4 x 4 x 225#

Then:
100 x leg curls
100 x leg extensions
100 x push press @ 2 x 20# (did not set down)

Then:
30 minute run

Then: later before bed
90 min of yoga

II) Nutrition:
- good. Carbs in am, all protein at lunch, carbs and protein at dinner.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 212
- Body: lower back is toast. Really sore.
- Epsom salt bath
- contrast shower
- dousing 5 gallon buckets x 3

IV) Notes:
- going to be slowly bringing up the volume. My lower back is really sore from the deadlifts. Hopefully the recovery practices today will pay off.