Tue: 4/28/15, Str

Early AM:
Quiet time (15 min)

then:
Cold shower
Joint mobility

then:
2 x (7-1) pushup/flr ladder (56 total)

In the PM:
40 min walk @ easy pace

then: later
Joint mobility
Foundation drills

5 min run @ med/fast pace

Then: 

3 x 3 deadlift @ 225# (easy, quick)

3 x 5 dbl kb fs @ 2 x 45# (pause at bottom)

3 x 5 dbl kb press @ 2 x 45#

3 x 5 dhnk pull-ups (tree)

1 x 25 2h swing @ 80# (easy, snap)

Long farmer carry @ 2 x 45#

then:
2 x 300m hill sprint (3 min rest between, 58 sec, 53 sec)

Then: cool down

10 min walk 

Stretch 

Cold shower

Notes: Mass gain day 1. Hill sprints are tough, long hill. 

Sleep: 1100pm-630am (7.5 hours)
Weight: 205#
Nutrition:
- AM: a couple cups of coffee
- Lunch: Pork chop, 2 x boiled potatoes w/ bbg sauce, chocolate milk, some chips.

- dinner: burger, fries, water at Irish pub.