Cold shower
Joint mobility/hip mobility
Foundations drills
10-8-6-4-2-1 pushup/flr ladder
In the PM:
Leg curls
Leg extensions
Deadhangs
Puahups
--3 rounds x a bunch (blood flow)
3 x 3 @ 185# back squat (super slow, perfect reps)
3 x 3 @ 155# bench press (super slow, perfect reps)
3 x 3 @ 225# deadlift (med stance, oh grip, smooth and quick)
Arm work:
Poundstone curls
Tricep extensions
-- 3 rounds x a bunch
Shoulder health:
Shoulder complex @ 2 x 10# plates
Abc games @ 2 x 5# dbs
Coach x 120 min
Foundation lower back full video x 12 min
Nutrition:
Weight: 198#
630am: protein shake (20oz water), 2 cups coffee
1200pm: tuna salad, chips
400pm: protein shake
830pm: small grilled cheese, ground beef, pees, brandy and a couple small cookies.
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