Mon: 3/30/15, recharge, kbs, run

Early AM, 34 defrees, partly cloudy

Quiet time (30 min)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 Pushup/FLR ladder 

In the PM:

20 min run @ easy pace 

4 x 5 dhnk pull-ups on tree 

2 x 5/5 1h windmill @ 45#

2 x 5 dbl kb press @ 2 x 45#

2 x 5 dbl kb fs @ 2 x 45# (w/ pause)

4 x 10/10 1h swing @ 45#

1 x 10 Kneeling ab wheel 

RIS 

Foundation drills 

Cold shower 

Comments: 

Weight @ 206#. No grains today and limited snus intake (none until after 730pm) Had some cravings but body felt really great. 

Am: coffee w/ cream, then black coffee.

Aftr: kale, chicken, berries, raisins, protein shake. 

PM: 1/2lb burger, cheese, salsa, peppers. Some ice cream w/ fresh blueberries. 

Sun: 3/29/15, recharge

630am, 39 degrees, cloudy, wet

Douse 2 x 5 gallons 

Joint mobility

Foundation drills 

60 x strict pushups 

Quiet time (90 min)

Sat: 3/28/15, recharge, walk

600am, 25 degrees, cloudy

Quiet time (40min)

Douse 2 x 5 gallons 

Joint mobility

Foundation drills 

100 x strict pushups 

50 min walk 

Fri: 3/27/15, recharge, kbs, shooting

630am, 20 degrees, clear

Cold shower 

Joint mobility

Foundation drills 

75 x strict pushups 

In the PM, 32 degrees, windy

Steve Nash shooting drill x 15 min

Form shooting x 10 min

5 x 10 swings @ 80# every 30 sec 

Douse 2 x 5 gallons 

Joint mobility

Foundation drills 

Comments: 

Poor diet. 

Thur: 3/26/15, recharge, kbs, band pushups

530am, 27 degrees, clear

Day 24
Cold shower 

Joint mobility 

Foundation drills 

100 x strict pushups 

Quiet time x 60 min (Devo, journal, homiletics, prayer)

In the PM:
Cold shower 

Joint mobility

Foundation drills 

4 x 5 band pushups (green js band)

1 x 30 breathing goblet squats @ 45#

4 x 10/10 1h swings @ 45#

Some windmills @ 45# to cool down

Wed: 3/25/15, recharge, heavy back squat

530am, 32 degrees, cloudy, fog

Day 23 

Cold shower 

Joint mobility 

Foundation drills 

75 x strict pushups 

Quiet time x 60 min (Devo, journal, homiletics, prayer)

In the PM:

Joint mobility

Foundation drills

Prying goblet squats @ 45#

Work up to a heavy back squat 

1 x 295# (belt, not a 1rm but close)

3 x 2 back squat @ 225# (easy, fast)

Some deadlift singles @ 275# 

(Focused on tension, slick bar, super easy)

Deadhangs

Foundation drills

Steve Nash shooting drill x 25 min

Form shooting, drills and skills x 15 min

Later in the evening: 

Carried a freezer up some stairs out of a basement then 200 some yards down a hill for a friend. Bear hugged it the whole way. Breathing pretty heavy, awkward hold.

Cold shower 

Joint mobility

Foundation drills 

Nutrition: 

AM: 4 x medium homemade pancakes 

Aftr: brocoli salad, chips, turkey, powerade

PM: pizza

Tue: 3/24/15, recharge,

600am, 28 degrees, cloudy (snow)

Quiet time (30 min)

Cold shower 

Joint mobility

Foundation drills 

100 x strict push-up
(22 days in a row of morning recharge, awesome habit!)

Mon: 3/23/15, recharge, kbs

545am, 30 degrees, cloudy, snow
Cold shower
Joint mobility
10-8-6-4-2-1 pushup/flr ladder
Foundation drills

In the PM: 

10-9-8-7-6-5 dbl kb press @ 2 x 45#

10-8-6-4-2-1 dbl kb front squat @ 2 x 45#

4 x 10/10 1h swing @ 45#

Cold shower 

Joint mobility

Foundation drills 

Nutrition:
- Weight: 205#, looking lean while shoulders and arms thickening out. Really surprised that I was over 200#. Feel like I should be about 195ish.
- Fast: 10pm-830am (10.5 hours)
- 8:30am: 1 piece of toast w/ butter, 1 egg, orange juice, coffee.

- 1130am: kale w/ some pulled chicken

- 430pm: a couple pita chips w/ hummus

- 930pm: 1/2 organic rice burrito, chips and cheese w/ ground beef. 

- stopped eating at 1000pm. 

Notes:
Doing my best to stay away from dairy, processed grain in mass quantities. Focus on moderation and nothing in excess. Otherwise my eating goes to shit and I shovel anything within arms reach into my mouth.

Sun: 3/22/15, recharge, douse

430am, 28 degrees, cloudy, windy

Cold shower 

Joint mobility

Foundation drills 

1 x 40 strict push-up 

Quiet time (2 hours)

Douse 4 gal x 2

Nutrition: 

- fast: 500pm-830am (15.5 hours)

- 830am: 2 pieces of peanut butter toast, eggs w/ goat cheese, bacon.

- 400pm: nachos, 1 beer watching the games.

- bowl of special k w/ rasberries @ 945pm. Note: no milk before bed. Weird dreams and bad stomach in the am.
- Stopped eating at 10pm.  

Sat: 3/21/15, recharge, kbs, douse

500am, 28 degrees, cloudy

(Immediately upon waking, awesome)

Cold shower 

Power breathing 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Quiet time (60 min)

BSF prep (2 hours)

In the afternoon: 

30-20-10-10-10 2h swings @ 80#

2 x 4/4 1h push press @ 80# 

800pm, 28 degrees, cloudy

Douse 4 gal x 2

Power breathing x 3

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder  

Nutrition:

- Fast 800pm-100pm (15 hours)

- 32 oz of water, 2 cups of coffee upon waking

- 100pm: pita chips, hummus 1/2 dark beer.

-400pm: 3/4lb ground beef, tomatoes, avacados, sweet potatoe fries, 1/2 dark beer.

- done eating at 5:00pm. 

Fri: 3/20/15, recharge, kbs

630am, 38 degrees, cloudy

Cold shower

Joint mobility

Foundation drills

10-8-6-4-2-1 pushup/FLR ladder

In the afternoon: 

Cold shower 

In the PM: 

4 x 5 dbl kb press @ 2 x 45# 

4 x 5 dbl kb front squat @ 2 x 45#

4 x 10 dbl kb swings @ 2 x 45#

4 x 5 dhnk tree pull-ups 

Nutrition:

- Fast 1000pm-315pm (15 hours)

A little peanut butter and yogurt at 315pm. 

- Coffee and water throughout the day.

- pizza and beer during games, felt like shit.

- stopped eating at 800pm.

Thur: 3/19/15, recharge, cals

630am, 45 degrees, cloudy 

Cold shower 

Joint mobility 

Foundation drills 

In the PM: 

300 pushups 

150 x sit-up variations 

(Done at commercial breaks of tourney)

Cold shower 

Wed: 3/18/15, recharge, lower

600am, 38 degrees, cloudy

Cold shower

Power breathing

Joint mobility

Foundation drills

1 x 35 strict pushups

In the PM: 

2 - 45# kbs 

10 x 3 front squat (30sec rest)

10 x 5 dbl kb swing (20sec rest)

1-45# kb

4 x 10/10 2h swing (30 sec rest)

4 x 5/5 windmill 

1 x 25 breathing goblet squats 

2 x 5 kneeling ab wheel rollouts (slow)

2 x 5 janda sit-ups 

Band work for shoulders and arms 

Band stretch w/ green js band

Cold shower 

Power breathing

Tue: 3/17/15, recharge, upper

600am, 25 degrees, clear

Cold shower 

Joint mobility 

Foundation drills 

1 x 40 strict pushups 

In the PM: 

12 x 3 dbl kb press @ 2 x 45# (30 sec rest)

5 x 5 dbl kb batwing row w/ 3 sec hold @ 2 x 45# (20 sec rest)

Band work for shoulders and arms (big pump)

2 x 10 kneeling ab wheelrollouts 

Before bed:

Cold shower

Relax into stretch

Mon: 3/16/15, recharge, walk

600am, 48 degrees, cloudy

Quiet time (30 min)

Cold shower

Joint mobility

Foundation drills 

1 x 35 strict pushups

30 min walk

In the PM:

Cold shower

Joint mobility

Foundation drills

10-8-6-4-2-1 push-up/FLR ladder

BSF (2 hours)

Sun: 3/15/16, recharge, walk

500pm: 50 degrees, cloudy

Quit time (45 min)

Cold shower

Joint mobility

Foundation drills

1 x 40 strict pushups

Church x 75 min

Afternoon:

35 min walk w/ sister and junior

Sat: 3/14/15, recharge, run, kbs

440am: 34 degrees, clear

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Quiet time x 40 min

BSF x 2 hours 

In the afternoon:

25 min walk with the family down to the park, 2 x 10 deadhang chin-ups while junior was playing. 

Later: 

Went for a 24 min run on a pretty hilly course, then 3 x 5 dhnk pull-ups on tree branch. 

5 x 5 goblet squat @ 80#

5 x 10 2h swing @ 80#

5 x 5/5 1h press @ 45#

A bunch of suitcase carries @ 80# 

Some windmills @ 45# and deadhang a off tree branch.

Cold shower 

Fri: 3/13/15, recharge

620am: 43 degrees, cloudy

Cold shower 

Joint mobility

Foundation drills 

1 x 35 strict pushups 

Later: 

Went to the park with my son and got in a bunch of dhnk pull-ups while he was playing. 

In the PM: 

Ate some pizza, felt like crap. 

Thur: 3/12/15, kbs, easy endurance

500am, 38 degrees, cloudy

Cold shower 

Joint mobility 

Foundation drills 

1 x 35 strict pushups 

In the PM: 

1-45# kb

2 x 5 1h press 

2 x 15 goblet squat 

5 x 10/10 1h swing 

2 x 1/1 tgu 

20 min run at an easy pace. Went ten min out and 10 min back from the house.  Hit some nice hills. Came back and did some pull-ups in on the tree branch. 

Cold shower 

Joint mobility 

Foundation drills 

Wed: 3/11/15, ES, walk

600am: 30 degrees, clear
Quiet time (30 min)

Cold shower
Joint mobility
Foundation drills
1 x 40 strict pushups

In the PM: 

3 x 3 deadlift @ 225#

3 x 5 goblet squat @ 80#

3 x 5/5 1h press @ 45# 

1 x 30 2h swing @ 80#

3 x 5 strict pull-ups (tree branch)

Joint mobility 

Foundation drills 

1 x 25 strict pushups 

25 min walk 

Later: 

50 min walk at fast pace 

Before bed: 

Cold shower 

Joint mobility

Foundation drills 

1 x 30 strict pushups 

Comments:

Got some work and BSF done at night, tried a new beer, Alaskan Amber, which I really liked.

Tue: 3/10/15, cycle 2, day 7

600am, 35 degrees, clear
Quiet time (45 min)

Cold shower
Joint mobility
Foundation drills
1 x 40 strict pushups

In the PM: 

35 min walk at a decent clip.

Set up a small corner of the garage for workouts. Did a couple pull-ups and a couple deads at 225# after I was finished hauling weights and setting up. 

Before bed: 

Cold shower 

Joint mobility 

Foundation drills 

1 x 40 strict pushups 

Box breathing 

Comments: 

Excited to have a spot in the garage to get some deads in. 

Mon: 3/9/15, cycle 2, day 6

550am, 35 degrees, clear

Quiet time x 60 min (BSF)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 Push-up/FLR ladder 

Afternoon: 

Big shipment in so hauled heavy boxes and did loaded carries for 90 min straight. I was moving at a pretty good clip. 

In the PM: 

4 x 10/10 1h swing @ 45#

4 x 5/5 1h press @ 45#

4 x 5 goblet squat @ 80#

4 x 10 bent over 2h row @ 80#
Finished up with a bunch of core work.

Cold shower
Joint mobility
Foundation drills 

Comments:

Kinda wheezy today and I have an odd pain in my right upper chest, necks a bit sore to. I drank a bunch of water and did loaded carries and that seemed to help. A lot. It got a lot better after getting a workout in. I am coming to realize that I really cannot take complete days off. I need to do some somewhat vigorous activity and movement daily, especially under load. 

Sun: 3/8/15, cycle 2, day 5

800am: 32 degrees, overcast, windy

Douse 2 x 5 gallons

Joint mobility

Dynamic stretch 

2 x 5 dbl kb press @ 2 x 45#

2 x 5 goblet squat @ 80#

1 x 30 2h swing @ 80# (snappy, crisp)

Kb complex @ 45# kb

6 x 2h swing 

6 x goblet squat

6/6 x 1h swing 

6/6 x 1h clean 

6/6 x 1h health snatch

6/6 x 1h press 

6 x goblet squat 

Foundation drills 

RIS

Afternoon: 

3 hours of hauling heavy furniture and fixtures for family friends that are prepping their house to sell. Up and down stairs, awkward loads, limited grip ect. 

Sat: 3/7/15, cycle 2, day 4

600am: 34 degrees, cloudy

Cold shower 

Joint mobility 

Dynamic stretch 

BSF training x 2 hours 

Afternoon: 

23 min run (Suburban drive loop)

5 min walk to cool down 

5 x 5 band pushup (green jumpstretch)

2 x 8 dbl kb front squat w/3 sec pause @ 2 x 45# 

2 x 10 dbl kb batwing row w/3 sec ISO hold @ 2 x 45# 

4 x 10 2h swing @ 80# (30 sec rest btwn)

RIS (toe touch, split straddle)

Foundation drills 

Cold shower 

30 min walk w/ family 

In the PM:

100 x push-ups while cooking dinner 

Nutrition: 

Fast: 730pm - 100pm (17.5 hours)

100pm: 3 eggs, cheese, some quinoa. 

500pm: pita chips, hummus, glass of wine

700pm: left over chicken pot pie 

Comments: 

Felt great to get a long fast in and a short run. 

Fri: 3/6/15, cycle 2, day 3

530am: 10 degrees, clear 

Cold shower 

Joint mobility 

Dynamic stretch 

Before bed: 

Quiet time (60min)

Cold shower 

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Nutrition: 

700am: 2 eggs, cheese, coffee, protein shake 

200pm: small kale salad, 2 pieces of toast with peanut butter, granola bar, coffee

700pm: 2 x chicken breasts w/ provolone cheese, arugula, protein shake. 

Comments: 

Protein shakes taste great but make we feel really full and bloated. Going to try to limit them to just after a workout. Need to find a sustainable diet that works for me.

Thur: 3/5/15, cycle 2, day 2

530am, -9 degrees, clear 

Quiet time (50 min)

Brief joint mobility 

2 x 8 dbl kb press @ 2 x 45#

2 x 8 dbl kb front squat @ 2 x 45#

2 x 10 dbl kb batwings @ 2 x 45# (3 sec iso hold at top)
1 x 30 dbl kb swings @ 2 x 45#

Brief stretch
Cold shower

Nutrition:
5:30am: 2 cups of coffee
8:30am: 2 pieces of bread, 5 small sausage links, 1 egg.
1100am: 1 cup of coffee

500pm: 2 beers at game

700pm: 6in turkey sub, popcorn, ice cream.

Wed: 3/4/15, cycle 2, day 1

430am: 

Quiet time (60 min)

Cold shower 

Joint mobility 

4 x 12 2h swing @ 80#

2 x 6 band push-ups @ green jumpstretch band

2 x 5 goblet squat @ 80# (paused)

1 x 5 windmill @ 45#

2 x 5 janda sit-up 

Cold shower 

Foundation drills 

In the PM:

Cold shower 

Joint mobility 

2 x 5 band pushup (green jump stretch)

2 x 5 dbl kb front squat @ 2 x 45# (paused)

1 x 40 2h swing @ 45# (explosive)

Arm and shoulder band work

Foundation drills 

Nutrition: 

430am: 1 cup of coffee 

800am: a couple small pancakes with sausage, 1 x cup of coffee 

1200pm: .15lb grilled salmon, 1 x cup of coffee w/cream

800pm: 4 egg omlet with cold pork and cheese + protein shake 

Completed Foundation Phase

Recap:
Spent the last 30 days in a basic strength foundation phase. The goal was to get the movement patterns back after a long layoff with from the barbell. This was an extremely productive time and I got between 3-4 workouts in each week hitting all three major powerlifts.

New maxes moving forward are as follows:
Back Squat: 285 (hit 275 for a pretty easy double)
Bench Press: 235
Deadlift: 400

Onward: 
Cycle moving forward will be an easy strength/40 day training plan. The goal will be to accumulate a high weekly volume with most of the workouts happening at home. I will get to the gym when my schedule allows but believe if I grease the movement patterns I can still make some sold strength gains while staying fresh and still having time for my family and work.

Excercises to be used:
Goblet squat / back squat
Band pushup / bench press
2h swing / deadlift

Lots of foundation drills for lower back and joint mobility.

Tue: 3/3/15, day 29

Early AM: 

Up at 630am, cold shower, joint mobility, foundation lower back drills, pushup/FLR ladder.

In the PM: 

Worked outside on snow removal, shoveling all evening. felt great to be outside again. 

Nutrition:
700am: cup of coffee, 4 small organic sausage links, protein shake. 

1200pm: turkey, ham and cheese sandwich. 

800pm: pasta with meat and veggies, wine.

Mon: 3/2/15, day 28

Early AM:
Up at 600am and did my devotions, homiletics and journaled over a cup of coffee. It was a cold, clear morning so the sunrise was beautiful.

Followed my quiet time with a cold shower, joint mobility and foundation lower back drills.

PM: 

BSF prep then BSF for 2 hours. No time to train. 

Nutrition:
600am: 1 cup of coffee
730am: 1 scoop protein shake, 2 small biscuits
1200pm: pork chop, some small potatoes, protein shake, peanut m&ms, cup of coffee.

500pm: 2 pieces of toast with peanut butter, bananas and a coke. 

900pm: peanut butter sandwiche, brandy

Sun: 3/1/15, day 27

Woke up at 630am and spent some time working on my BSF lecture for my quiet time then did devotions with my wife and son. Was able to head to church followed by eggs at the pub with the family.

Since basketball is over I spent the day with my family working on re-entering into the household routine. Got some more BSF prep done during juniors nap and then made dinner with my wife. I grilled some all organic pork chops along with some potatoes, biscuits and a bottle of wine followed by House of Cards.