Sun: 5/3/15, str, manual labor

AM: 

20 min walk @ easy pace 

Then: 

2 x (6-1) chin-up ladder 

Afternoon:

Packing, hauling and spreading 20, 30# bags of mulch. Then dug out and installed a fieldstone path leading up to the house. (4 hours worth @ fast pace)

Then: cool down

Cold shower

Joint mobility 

Foundation drills 

In the PM: 

Joint mobility 

Dynamic stretch 

_____

Dbl kb press: 

2 x 5 @ 2 x 45#

_____

Dbl kb front squat: 

2 x 5 @ 2 x 45# (slow and tight)

_____

Deadlift:

2 x 5 @ 225# (slow and tight)

_____

Then: cool down 

Light joint mobility 

Reading and relaxing 

Weight: 203#

Nutrition: 

AM: 

- 2 mini muffins (garbage)

Afternoon:

- 1 cup grapenuts

- 1 cup whole milk

- 1 cup frozen blueberries

- 1 scoop protein shake 

PM: 

- turkey sandwich w/ tomatoes, cheese and sprouts.

- small chocolate shake 

- water 

Total: 

- Calories: 2591 

- protein: 100g 

- fat: 72g 

- carbs: 397g