9/27/17 Wt 195.4 Slept 7.5 hours 7/10 tired. Legs and back stiff. It was a sneaky hard effort yesterday. Felt full in AM. Slept well.

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

B. Progressive Muscular Relaxation - 30min

Mod carb day

Carbs 181g, Fat 70g, Protein 166 g