Tue: 2/24/15, beat Dan day 22 (easy)

Early AM:
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.