1.) AM Health/Disciplines:
- 5:00am (6 hours)
- devotion, journal, bible reading

2.) Work:
- Hours: 6:30- 4:30pm (10 hours)

3.) Nutrition:
- >4000 cals,
- >200g protein
- Ate healthy but a lot

4.) Fitness:
Warm up:
1) Handcuffs, Push-ups, Shoulder complex

Strength:
1) Meadows rows: 3 x 8 x 145
2) 1 arm ds rows: 3 x 8 x 55
3) Stretchers: work to hard set of 12 x 120
4) Lat pull downs: 3 x 8 x 120
- Isometric stretch hold at top x max in between sets
5) Batwings: 3 x 10 x 40
- isometric hold at top
6) Shrugs: 3x12
- 3 sec isometric hold at top
7) Bicep curls: 4 x 21 (7 top, 7 bottom, 7 full)
8) Hammer curls: 3 x 5 x 25
- isometric hold at top

Conditioning:
1) 55 min walk at moderate pace

5.) PM Health/Disciplines:
- protein, fiber, fish oil, cmz, vit d
- joint mobility
- bed at 10pm

Notes:
Felt different doing a bodybuilding type split as I have never done anything like it. Following a program with similarities to John Meadows Mtn Dog training. My buddy is doing all the programming which is awesome.