1.) Sleep:
- Wake: 5:00am (6.5 hours)
- Bed: 11:00pm
2.) Quiet/Personal time:
- Devotion, journal, bible reading
3.) Work/Volunteer:
- Work: 6:15- 3:00pm (8 hours 45 min)
4.) Nutrition:
- Hydration: 1 gallon
- Protein: 220g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 205#
5.) Training:
Stretch/Mobility:
1) Stationary bike x 3 min
2) Day dozen joint mobility
3) Barbell complex x 10 each
Lift:
1) Deadlift: 8 x 1 x 315# (EMOTM)
2) Push-ups: 3 x 25
3) Sit-ups: 3 x 25
Condition:
1) Sprint: 8 x 20/20 (length of soccer field)
Durability:
1) Shoulder dislocates w/ band 2 x 15
2) Shoulder complex w/ 10# plates 1 x 6
3) Joint mobility
Notes:
Still need to get to bed earlier. Right hip is bothering me a bit. Deadlifts were fast. Nutrition was great.
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