Mon: 5/5/14, Str, Upper

4:45am

40 min run @ easy pace

50 x leg levers

50 x supermans

50 x hip raises 

Joint mobility

Relaxed stretching

In the PM:

Joint mobility 

Shoulder complex @ 10# plates

3 x 30/30 push press @ 15# (rest in OH position)

Bench press (r/p): 8,3,3 @ 185# (60 rest)

Press AMSAP of 5 (r/p): 2 x 5, 1 x 3 @ 115# (90 rest)

Strict pullups AMSAP of 5 (r/p): 6 x 5 (60 rest)

1h row: 5 x 20 @ 50# (60 rest)

Tricep push downs: x 100 reps 

Notes:
Sleep: 5.5 hours

Weight: 197#

Foundation cycle finished. Accomplished goal of getting close to 195# and also hit 18 strict pullups. Mobility has increased as well as grip strength and overall daily discipline in training and nutrition. Strength cycle has been outsourced to Dan and begins today. 2 x dedicated strength workouts per week with GPP mixed in when schedule allows for other days. Carbs were increased for today. Still limiting and watching grain intake.