9/20/17  Wt. 196.8  Slept 7.5 hours. Napped 20 min. 7/10. Gluts and back tired. Right calf/Achilles stiff.

Sep-20

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

Right arch,right upper gastroc and soleus, right hamstring and right glut most tender and tight. Felt good. I need to get in the habit of doing this a few minutes per day.

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

This was kind of fun. Was almost asleep.

Carbs 192 g,  Fat  58 g, Protein 162 g