Wed: 5/28/14, housework

In the PM:
3 hours of housework

Notes:
Worked until 7:30pm then hustled over to the house to get 3 hours of work done.
Weight: 200#

Tue: 5/27/14, housework

In the PM:
3 hours of housework

Notes:
Had to work until 7, then right to house for housework.

Mon: 5/26/14, GPP, LSD run

In the AM:

Endurance: 

27 min run @ easy pace w/ lots of hills

Then: 

Warm up: 

Joint mobility

Workout:

2 x 5 strict pullups 

2 x 5/5 1h LCCP @ 45#

2 x 10 goblet squat @ 45#

3 x 10/10 1h swings @ 45#

2 x 5/5 windmills @ 45#

Suitcase carries around the yard @ 45#

Durability: 

Relaxed stretch

1 x 10 band shoulder dislocates

1 x 20 band pull aparts 

Then: 

House work rest of the day

Notes:

Nutrition: fasted until 5 

Sun: 5/25/14

All day: 

8 hours of house work

Notes:

1 week left before move in. Then outside work starts and I will have more time for training. 

Sat: 5/24/14

All day: 

7 hours of dock work

4 hours of commuting

Notes:

Dock work is a typical fitness benchmark for me. Very dissapointed in my fitness level. Much lower than last year. Recently physical condition has deteriorated die to poor sleep, stress, port nutrition and lots of time spent at work and on rebuffing project at house. 

Fri: 5/23/13

7:00am (7)

In the PM:

5 hours of housework

Notes: 

Long work days, high stress then long nights of housework. Final push before move in next week. 

Thur: 5/22/14

6:00am (6 hours)

In the PM: 

4 hours of housework

Wed: 5/21/14

5:30am (6.5)

Joint mobility

Relaxed stretch 

1-5-1 push-up plank ladder 

In the PM: 

2 hours d housework

Notes: 

Very busy at work lately. High stress levels. 

Tue: 5/20/14

6:00am (7.2)

Relaxed stretch 

In the PM: 

4 hours of housework

Mon: 5/19/14

5:20am (7.2)

40 min walk @ fast pace 

Yoga and stretch 

In the PM:

5.5 hours of housework

Sun: 5/18/14

All day:

6 hours of housework

Sat : 5/17/14

All day: 

12 hours of housework

Fri: 5/16/14

In the PM:

5 hours of housework

Thur: 5/15/14

In the PM: Strength 

Warm up: 

A bunch of partials on leg press @ 2pps 

Strength: 

Leg press: 5 x 20 @ 3pps (1 sec pause @ bottom)

Deadlift: 3 x 5 @ 225 (belted and fast)

Back squat: 1 x 25 @ 185, 135 (belted)

Db curl: 5 x 5 @ 40# (8 sec negative)

Durability: 

Stretching and mobility x 12 min 

Later in the PM:

House work x 3.5 hours 

Notes:

Weight: 196.4
Sleep: 7.5 hours (went to bed early, exhausted)
Body: Feeling more refreshed after a good sleep. Stress at work and at the house is high. Ate breakfast for the first time in months, small bowl of cereal. Cut squats back to 25 each as my groin started to cramp a bit. Felt good to get some volume in. 

Wed: 5/14/14

In the PM:
3 hours of housework.

Notes:
Weight: 197.4
Comments: Long, busy day at work then housework.

Tue: 5/13/14

In the PM:
4 hours of housework, plumbing, painting and prep work.

Notes:
Weight: 197.4
Comments: Absalutely swamped between work, house work and taking care of my son. Sleep has been pretty non-existent.

Mon: 5/12/14

In the AM:
2 x 5 strict pullups
2 x 5 1h press @ 20kg
2 x 5 prying goblet squat @ 20kg
1 x 50 2h swing @ 20kg

In the PM:

5.5 hours of house work (plumbing)

Notes:

Sleep: 6 hours

Body: tired, run down

Sun: 5/11/14

Early AM: Recovery work

Cold shower 

Long joint mobility

75 min walk @ a fast pace

Eat, Eat, Eat, feeing under recovered and months of work is catching up. 

Sat: 5/10/14

All day: 

15 hours of housework

Notes: 

Nutrition: poor

Sleep: 4.5 hours

Body: sore, beat up 

Fri: 5/9/14

In the PM:

7 hours of housework. 

Thur: 5/8/14

In the PM:
2.5 hours of housework, painting.

Notes:
Sleep: 6 hours
Nutrition: No more heavy dairy before bed, causes stomach discomfort in the mornings.

Wed: 5/7/14

In the PM:

4 hours of house work

Notes:

Sleep: 6 hours 

Body: sore 

Nutrition: decent

Tue: 5/6/14

In the PM: 

3.5 hours of hard house work

Notes: 

Sleep: 6.5 hours 

Weight: 198#

Nutrition: not great. Got into some ice cream before bed. 

Mon: 5/5/14, Str, Upper

4:45am

40 min run @ easy pace

50 x leg levers

50 x supermans

50 x hip raises 

Joint mobility

Relaxed stretching

In the PM:

Joint mobility 

Shoulder complex @ 10# plates

3 x 30/30 push press @ 15# (rest in OH position)

Bench press (r/p): 8,3,3 @ 185# (60 rest)

Press AMSAP of 5 (r/p): 2 x 5, 1 x 3 @ 115# (90 rest)

Strict pullups AMSAP of 5 (r/p): 6 x 5 (60 rest)

1h row: 5 x 20 @ 50# (60 rest)

Tricep push downs: x 100 reps 

Notes:
Sleep: 5.5 hours

Weight: 197#

Foundation cycle finished. Accomplished goal of getting close to 195# and also hit 18 strict pullups. Mobility has increased as well as grip strength and overall daily discipline in training and nutrition. Strength cycle has been outsourced to Dan and begins today. 2 x dedicated strength workouts per week with GPP mixed in when schedule allows for other days. Carbs were increased for today. Still limiting and watching grain intake. 

Sun: 5/4/14, end of Foundation

All day: 

6.5 hours of housework.

Sat: 5/3/14

All day: 

8 hours of house work.

Fri: 5/2/14

In the PM:

4.5 hours house work. Roughing in plumbing. 

Thur: 5/1/14, 19/40

In the PM:

2 x 5 strict pullups

2 x 5/5 1h press @ 20kg

2 x 10 goblet squat

1 x 25 2h swing @ 36kg

Some windmills

30 min continuous motion shooting drill

30 min 1/2 court basketball

Relaxed stretch

Notes:

Can really tell an increase in mobility and movement with dropped weight and also with being fresh after workouts. 

Wed: 4/30/14, 18/40

Early AM:
2 x 5 strict pullups (easy)
2 x 5/5 1h press @ 20kg (really easy)
2 x 10 goblet squat @ 20kg
3 x 10/10 1h swings @ 20kg
Some windmills @ 20kg

Relaxed stretching

In the PM:
4 hours of housework.. Plumbing and sanding for paint prep.

Notes:
Weight 196.4#. Done quickly as baby cut time short. 1 hand presses and pullups were very easy today. Weight lowest it has been in quite some time.