Mon: 5/18/15, upper (pull), stretch

6:30am: 

Quiet time

- Streams in the Desert 

- Homiletics (Proverbs 1)

- prayer 

Then: prehab/general health 

Cold shower 

Joint mobility 

In the PM: 

A couple hours of housework in basement. Molding, trim work, caulking and mudding.

Then: later in PM

12 x front raise 

12 x lateral raise 

12 x bent over flys 

- 3 rounds @ 10# plates

Then: 

10/10 x meadows rows @ 50#

10 x 2h swings @ 80#

- 5 rounds 

Then: 

10 x modified t-bar row @ 70#

10 x 2h swings @ 80#

- 5 rounds 

Then: 

Bent over row:

5 x 10  @ 2 x 35#

- 3 sec hold at top

- 25 sec rest 

Then: 

Hammer curls @ 2 x 35#

Band tricep extensions 

- bunch of reps and sets

- blood flow, pump

Then: 

Shrugs 

1 x 100 @ 2 x 35#
- worked grip. 

Then: cool down

Cold shower 

Relax into stretch

Foundation drills 

Sleep: 6.5 hours 

Weight: 206#

Nutrition: 

- 630am: coffee, protein shake 

- 1200pm: 2 cups berries, little bit of pulled chicken, chips, kale. 

- 600pm: cactus salsa thing my wife made plus flax seed chips 

- 1045pm: protein shake 

Totals: 

- cals: approx 2500

- prot: 87g

- carb: 298g

- fat: 93g