Mon: 4/27/15, rest

Morning recharge 

Rest 

Thur: 4/30/15, Str (supersetted)

Early AM: 

Quiet time

_____

Then: recharge 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Warm up: 

Joint mobility

Dynamic stretch 

_____

Then: workout

2 x (1-3) quick but w/ solid form

Deadlift @ 225

Dbl kb front squat @ 2 x 45# (paused)

_____

2 x (4-1) quick 

Dbl kb c&p @ 2 x 45#

Dhnk pull-ups 

_____

3 rounds AFAP

10 x 2h Oh swings @ 45#

50yrd farmer carry @ 2 x 45# (25 down hill, 25 back up each round)

_____

Then: cool down 

Relaxed stretching 

Before bed: 

Douse 3 x 5 gallon

Power breathing 

Joint mobility 

Notes: 

- short on time so super-settled everything. Felt good to push the pace a bit and get breathing going. Active recovery tmrw, big workout with Dan Saturay. 

Weight:
- 207#

Nutrition: 

AM: 

- 3 cups coffee 

- 1 med mocha (extra from a meeting, never again, huge sugur rush, huge bonk)

Lunch:

- 1/4lb turkey w/ bbq sauce 

- 1 pork chop

- small side of Lunds Mac and cheese 

- 1 x small sprite

Dinner: 

- protein shake

- 1.5lb ground beef w/ some cheese

Wed: 4/29/15, Str

Early AM:
Quiet time

then: recharge 
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

In the PM:
Warm up: 

Joint mobility
Foundation drills
Run down block and back @ fast pace (4:18)

then: workout
10-5-3-2 kb press @ 2 x 45#

5-1 kb press @ 2 x 45#
_____

3 x 5 DHNK pull-ups on tree
_____
3 x 3 deadlift @ 225#
_____
8-7-6-5 kb front squat  @ 2 x 45#

_____

1 x 25 2h swing @ 80#
_____

1:00/1:00 suitcase hold @ 80#

1:00 farmer carry hold @ 2 x 45#
_____
Hill sprints:
2 x 300m hill sprints (last one 49 sec PR)
_____
Then: cool down

12 min walk @ easy pace 

Dousing 3 x 5 gallons

Joint mobility 

Cold shower 

Notes: 
Day 2 of mass gain program. Experimenting with nutrition and number of reps per day if I am going to go high frequency route. 

Reps: 

- Right now approx 10 deadlifts, 15-25 presses, >15 pulls, right around 15 squats and lots of loaded carries and grip work seems right. Prob need to add more pulling. I am trying to take a focused approach to warm ups and cool downs and not to skip them. 

Nutrition: 

- don't overeat before a workout. Talked to Dan and he mentioned to hit carbs hard directly after workout. Need to drink more water. 

Weight:
206# this am.
Nutrition:
- AM: 2 cups of coffee w/ cream, 2 pieces of french toast, 1 tbs organic peanut butter, 2 scoop protein shake.
- Lunch: Kwans chinese buffet. 3 plates. Completely bloated. Cup of coffee after.

- post workout: 1 piece of toast w/ peanut butter, 2 scoop protein shake, lots of water, 1 cup coffee.

- dinner: 5 eggs, cheese, salsa. Water. 2 small cookies. 

Tue: 4/28/15, Str

Early AM:
Quiet time (15 min)

then:
Cold shower
Joint mobility

then:
2 x (7-1) pushup/flr ladder (56 total)

In the PM:
40 min walk @ easy pace

then: later
Joint mobility
Foundation drills

5 min run @ med/fast pace

Then: 

3 x 3 deadlift @ 225# (easy, quick)

3 x 5 dbl kb fs @ 2 x 45# (pause at bottom)

3 x 5 dbl kb press @ 2 x 45#

3 x 5 dhnk pull-ups (tree)

1 x 25 2h swing @ 80# (easy, snap)

Long farmer carry @ 2 x 45#

then:
2 x 300m hill sprint (3 min rest between, 58 sec, 53 sec)

Then: cool down

10 min walk 

Stretch 

Cold shower

Notes: Mass gain day 1. Hill sprints are tough, long hill. 

Sleep: 1100pm-630am (7.5 hours)
Weight: 205#
Nutrition:
- AM: a couple cups of coffee
- Lunch: Pork chop, 2 x boiled potatoes w/ bbg sauce, chocolate milk, some chips.

- dinner: burger, fries, water at Irish pub.

Sun: 4/26/15, walk,

Early AM: 

Headed into work for a few hours 

Then: 

50 min walk w/ family 

Slowly improving. 

Sat: 4/25/15, sick, walk, house

Still sick so took it easy. BSF in the morning for 3 hours then a nice 40 min walk home at a fast clip. Rest of the day spend mudding and taping the basement then had to run into work for a few hours. 

Thur-Sat - sick

Lots of cold showers, some stretching as well. 

Bad cold/allergies. Head feels like it's about to explode. Green snot, stuffed up, aches and pains. 

Wed: 4/22/15, house work, recharge

600am, 35 degrees, clear

Quiet time (30 min)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder

In the PM: 

Muding and taping in house (6 hours)

Then: later 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 strict pushup/FLR ladder

Tue: 4/21/15, ar, house work

600am, 38 degrees, cloudy, windy

Quiet time (40 min)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder 

In the PM: 

Cold shower 

Joint mobility

House work in basement. Putty and caulk to prep for painting.

Mon: 4/20/15, ms d5

600am, 38 degrees, cloudy, rain

Quiet time (40 min)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder 

In the PM: 

4 x 8/8 1h c&p @ 20kg

4 x 8/8 1h health snatch @ 20kg

4 x 8 dbl kb front squats @ 2 x 20kg

2 x 90 sec farmer carry hold @ 2 x 20kg

2 x (5-1) very strict, very slow pushup/FLR ladder 

Sun: 4/19/15, rest, house work

700am, 48 degrees, cloudy

Church (75 min)

Rest of the day: 

House work in basement

Comments:
Had a couple pancakes in the am, then pizza for dinner. Nothing in between. 

Sat: 4/18/15, AR, house work

530am, 50 degrees, clear

Quiet time (30min)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder

25 min walk @ fast clip 

BSF prep (2 hours)

Afternoon:

House work on basement. Building in shelving around fireplace ect...

Fri: 4/17/15, ms d4

540am, 50 degrees, cloudy

Quiet time (40 min)

Cold shower 

Joint mobility

Foundation drills 

Pushup/FLR ladder 

Then: later 

25 min @ a fast clip 

Did a bunch of pull-ups in the park afterwords

In the PM: 

5 x 5 band pushups @ green js band

5 x 10 2h swing @ 2 x 20kg 

Cold shower 

Joint mobility

10-8-6-4-2-1 Pushup/FLR ladder 

Relaxed stretching 

Comments: 

Short on time in pm. Band pushups felt great. 

Thur: 4/16/15, ms d3, run

430am, 50 degrees, cloudy
Work (60 min)

Quiet time (45 min)

Cold shower
Joint mobility
Dynamic stretch
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

then: later 
20 min walk with junior at a fast clip

In the PM: 

5 x 5/5 1h c&p @ 20kg

5 x 5/5 1h health snatch @ 20kg 

5 x 5 dbl kb front squat @ 2 x 20kg

2 x farmer carry holds for time @ 2 x 20kg

1 x 10 janda sit-ups 

1 x 50 leg levers 

1 x 50 supine bridges 

1 x 50 supermans 

1 x 90 sec FLR 

Then: later

2.5 mile run @ steady pace 

Some chin-ups on the tree branch 

Joint mobility

Foundation drills 

Relaxed stretching 

Wed: 4/15/15, AR, run, kbs

600am, 48 degrees, clear
Quiet time (30 min)

Cold shower

Joint mobility
10-8-6-4-2-1 pushup/flr ladder

In the PM: 

50 min walk (to dinner and home)

Then: later

2.5 mile run @ steady pace, a couple hard kicks on hills

1-12 2h swing breathing ladder @ 20kg

2 x 5 prying goblet squat @ 20kg 

10-8-6-4-2-1 pushup/FLR ladder 

1 x 3 x rdl off step @ 20kg 

Joint mobility

Relaxed stretching 

Cold shower 

Comments: 

Good recovery day. Spent most of it outside. No tv. Stopped eating at 545pm. 

Tue: 4/14/15, ms d2, run

600am, 36 degrees, clear (day 43)
Quiet time (30 min)

Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

In the PM: 

5 x 5 dhnk tree pull-ups (30 sec rest)

5 x 5 band pushups w/ green js band (1 min rest)

5 x 10/10 1h swing @ 45#

3 x 20 2h swing @ 45#

2.5 mile run (22 min, 8:48 mpm)

Band stretch to cool down 

Mon: 4/13/14, Mike Prevost minimalist strength day 1

Early AM: (42 in a row)

Prayer (20 min)

Cold shower 

Joint mobility

Foundation drills 

Pushup/FLR ladder 

PM:

1-20kg kb

4 x 5/5 1h c&p (did not put bell down)

4 x 5/5 1h health snatch (did not put bell down)

4 x 5/5 reverse lunge (goblet squat hold)

Some prying goblet squats 

1 x 10 janda sit-ups 

Band good mornings

Shoulder and arms band work

Foundation drills 

Cooled down with cold shower

Later: 

BSF (3 hours) so no time for a run. 

Comments: 

Weight: 207#

Following Mike Prevost's minimalist strength program and adding in steady state running as well to build endurance base. 

Did not put kb down in between snatch and c&p sets, just alternated between hands. 

Need to get a handle on my nutrition. 

Sun: 4/12/15, rchg, housework, end of 40 day challenge

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Pushup/FLR 

Church (75 min)

Rest of the day: 

House work. Ceilings and fireplace in basement. 

Comments: 

Completed 40 days in a row of my morning recharge which included: 

Quiet time or time w/ God in some capacity. 

Cold water tempering (cold shower/dousing)

Joint mobility

Foundation lower back drills 

Pushups (either pushup/FLR ladder or 1 bigger set)

- have not been sick at all, weight is at 207#. But feel healthy and mobile. Nutrition has been pretty poor during the time. On to a new 40 day challenge. 

Sat 4/11/15, rchg, housework

Early AM:

Cold shower 

Joint mobility

Foundation drills 

BSF prep (2 hours)

Rest of the day: 

House work. Finishing ceilings and fireplace in basement. 

Fri: 4/10/15, rchg, pm

Early AM:

Quiet time (30 min)

Cold shower 

Joint mobility

Foundation drills 

Pushup/FLR ladder

PM: 

22 min run

10 min walk to church

25 min x Steve Nash shooting drill 

Finished up with 18 ft's in a row

10 min walked home to cool off

In the yard: 

4 x 5 pull-ups (tree)

4 x 5 band pushups (green js band)

4 x 10 2h swings @ 80#

Band stretch for flexibility 

Thur: 4/9/15, rchg, pm

530am, 37 degrees, cloudy

Quiet time (60 min)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder

PM: 

Did a bunch of sets of pushups while playing with junior. 

Later: 

BSF prep (2 hours)

4 x 5 band pushups w/ green js band

4 x 5 pull-ups on tree 

1 x 20 breathing goblet squats @ 45#

4 x 10/10 1h swings @ 45#

1 x 10 janda sit-ups 

Upper body band work 

Foundation drills 

Cold shower 

Wed: 4/8/15, rchg, pm, by, hill sprints

600am, 38 degrees, cloudy 

Quiet time 

Cold shower 

Joint mobility

Foundation drills 

In the PM: Silverwood park 

Steve Nash shooting drill x 20 min 

30 free throws in a row to finish 

Off court: 

3 x 5 pull-ups (30 sec rest)

1 x 40,20,10,5 push-ups 

4 x 10/10 1h swings @ 45#

2 x 5/5 windmill @ 45# 

300 x jump rope 

5 x 50m hill sprints

 

Tue: 4/7/15, rchg, ss, run

600am, 37 degrees, cloudy
Quiet time (30 min)

Cold shower
Joint mobility
Foundation drills

In the PM: 

5 x 10/10 1h swing @ 45#

5 x 1/1 tgu @ 45#

30 min run @ easy pace 

3 x 5 dhnk tree pull-ups 

Cold shower 

Mon: 4/6/15, rchg

 615am, 37 degrees, rain

Quiet time (40 min)
Cold shower
Joint mobility
Foundation drills

Sun: 4/5/15, rchg, kbs

700am, 40 degrees, clear 

Cold shower 

Joint mobility

Foundation drills 

Church (75 min)

After church: home

1-45# kb

2 x (5-3-2) 1h press 

1 x 25 breathing goblet squats 

4 x 10/10 1h swing (did not out kb down)

8-6-4-2 dhnk tree pull-ups 

Arm work w/ bands (elbow rehab)

Comments: 

Fasted from 900pm-530pm then big Easter dinner. 

Sat: 4/4/15, rchg, kbs

545am, 30 degrees, clear

Douse 2 x 5 gallons

Joint mobility

Foundation drills 

Quiet time (20 min)

PM: home 

1-45# kb 

5-3-2 1h press 

1 x 25 breathing goblet squat 

4 x 10/10 1h swing (did not put kb down)

1 x 10 janda sit-ups 

Comments: 

Only coffee w/ some cream until 630 then 1/2 of my sons mini granola bar.

PM: 2 x bowls of meat and pasta at 845pm, stopped eating at 900pm. 

Fri: 4/3/15, rchg, house work

600am, 28 degrees, cloudy

Quiet time (20 min)

Cold shower 

Joint mobility

Foundation drills 

1 x 25 slow strict pushups 

PM: 

Framed in fireplace 

Comments: 

AM: 2 eggs, peppers, cheese, 1 small piece of toast w/ almond butter, black coffee.

Aftr: 2 x cheese tortillas, 1 x almond butter tortilla. 

PM: burger, fries, coke. 

- fast food makes me feel like garbage. Fasting, as hard as it is for me to do and staying away from excess grain and dairy is that to go for me. Must do better at this. Need to drink more water throughout the day. 

Thur: 4/2/15, rchg, kbs, run

630am, 46 degrees, overcast 

Quiet time (20 min)

Cold shower 

Joint mobility

Foundation drills 

PM: house 

1-45# kb

5-1 1h press 

1 x 20 breathing goblet squats 

4 x 10/10 1h swings 

20-18-16-14-12-10 2h swings 

Later in the PM: 

23 min run @ easy pace 

2 x 5 dhnk tree pull-ups (4 count pause)

1 x 10 janda sit-ups 

Cold shower 

Joint mobility

Foundation drills 

Comments: 

AM: yogurt, banana, black coffee

Aftr: salad, kale, chicken, berries.

Aftr: 2 pieces of moms homemade lemon cake.

PM: chicken, peppers, cheese, avacados

Late PM: yogurt and blueberries.

Have not ate any grain the last couple days, had some today and didn't feel to bad, just a bit lethargic. Joints do feel better with no grain in diet.

Wed: 4/1/15, rch, bb, kbs, run

6:30am, 46 degrees, clear

Quiet time x 35 min

Cold shower 

Joint mobility

Foundation drills

1 x 20 strict slow pushups

PM: park by work, 75 degrees, sun, windy

Steve Nash shooting drill x 30 min

Off court, by the creek

1-45# kb

2 x 5/5 1h press

1 x 20 breathing goblet squats (pause)

4 x 10/10 1h swing

4 x 10 2h swing

Later in PM: 

20 min run @ easy pace 

2 x 5 dhnk pull-ups (3 sec pauses)

1 x 15 kneeling ab wheel rollout 

Cold shower 

Joint mobility

Foundation drills 

Breathing drills 

Comments: 

AM: tablespoon of peanut butter, black coffee.

Aftrn: egg salad, apple, protein shake.

PM: 1/2lb burger, pepper, cheese, salsa, sour cream stir fry.

Before Bed: yogurt and blueberries
No grain, feel great.  

Tue: 3/31/15, recharge, shoot, kbs

530am, 34 degrees, clear 

Quiet time (40 min)

Cold shower 

Power breathing x 3

Joint mobility 

Foundation drills 

PM: Silverwood Park, 64 degrees, sunny

Steve Nash shooting drill x 25 min

Ball handling drills and skills x 5 min

Joint mobility

2 x 5/5 1h press @ 45#

1 x 20 breathing goblet squat @ 45# (pause)

4 x 10/10 1h swings @ 45#

4 x 10 2h swings @ 45#

2 x 5/5 windmill @ 45#

Foundation drills 

Suitcase carry back to truck 

Comments:

AM: coffee w/ cream, banana, organic almond butter, cream cheese

Aftrn: kale, pulled chicken, berries, raisins, protein shake

PM: 1 labat blue, 2.5 pork chops, salad w/ fruit and poppyseed dressing, broccoli, homemade sweet potatoe fries.

(Ears really red, either from beer, salad dressing or ketchup) 

Second day with little to no grain. Feel really good.