Thursday: 7/11/13, Gtg, Str

I) Training:
- Foundation: Day 19

Session 1: Gtg

100 x push-ups done throughout the day

Session 2: Str
Warm up:
Handcuffs, pull aparts, dislocates

Then:
Meadows rows:
3 x 8 x 75#

Stretchers:
1 x 12 x 120, 140, 140#

Deadhangs on pull up bar:
3 x max

Partial pull downs:
3 x 20 @ 130#

1 arm rows:
Approx 100 @ 40# (50 each)

Shrugs:
A ton @ 35# dbs (5 sec hold at top)

3 rounds:
Hammer curls x 8
Mini band tricep pull downs x AMRAP

Poundstone curls:
50 total (33 in a row)

Then:
Walked a few miles to loosen up back
Foam roll
Stretch

II) Nutrition:
- good. Carbs in am, sandwhich, lots of lunch meat at lumch, protein at dinner.

III) Rest/Recovery:
- Sleep: 6 hours
- Weight: 213
- Body: lower back is still tight.

IV) Notes:
- back is still sore from deadlifts earlier this week. Walking, foam rolling and stretching helped.