Wed: 4/29/15, Str

Early AM:
Quiet time

then: recharge 
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

In the PM:
Warm up: 

Joint mobility
Foundation drills
Run down block and back @ fast pace (4:18)

then: workout
10-5-3-2 kb press @ 2 x 45#

5-1 kb press @ 2 x 45#
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3 x 5 DHNK pull-ups on tree
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3 x 3 deadlift @ 225#
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8-7-6-5 kb front squat  @ 2 x 45#

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1 x 25 2h swing @ 80#
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1:00/1:00 suitcase hold @ 80#

1:00 farmer carry hold @ 2 x 45#
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Hill sprints:
2 x 300m hill sprints (last one 49 sec PR)
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Then: cool down

12 min walk @ easy pace 

Dousing 3 x 5 gallons

Joint mobility 

Cold shower 

Notes: 
Day 2 of mass gain program. Experimenting with nutrition and number of reps per day if I am going to go high frequency route. 

Reps: 

- Right now approx 10 deadlifts, 15-25 presses, >15 pulls, right around 15 squats and lots of loaded carries and grip work seems right. Prob need to add more pulling. I am trying to take a focused approach to warm ups and cool downs and not to skip them. 

Nutrition: 

- don't overeat before a workout. Talked to Dan and he mentioned to hit carbs hard directly after workout. Need to drink more water. 

Weight:
206# this am.
Nutrition:
- AM: 2 cups of coffee w/ cream, 2 pieces of french toast, 1 tbs organic peanut butter, 2 scoop protein shake.
- Lunch: Kwans chinese buffet. 3 plates. Completely bloated. Cup of coffee after.

- post workout: 1 piece of toast w/ peanut butter, 2 scoop protein shake, lots of water, 1 cup coffee.

- dinner: 5 eggs, cheese, salsa. Water. 2 small cookies.