Sat: 1/30/16, recharge, rest

Wake up: 630am

Sleep: 5.5 hours 

Weight: 198#

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder

Upper body band work

Comments: 

- glass of chocolate milk at 1230pp, otherwise fasted until 500pm. 

- body feels great, joints really loose. 

- took a nap and tried to relax and spend afternoon/evening with my family. 

Fri: 1/29/16, recharge, coach, kbs 24/40

Wake up: 700am

Sleep: 5 hours (poor)

Weight: 199#

Cold shower 

Joint mobility

Foundation drills 

10-8-64-2-1 push-up/flr ladder 

In the PM:

Long band stretch during JV game

Then: 

5-4-3-2-1 

1h press @ 20kg

Dhnk pull-up 

Prying goblet squat @ 20kg added some curls at bottom

Then: 

3 x 10/10 1h swing @ 20kg

Then: 

Relaxed stretching while girls varsity played.

Then: 

Coach x 2 hours (Gameday, won 68-24)

Comments: 

- fasted until 200pm. 

- not good quality sleep lately and caught up with me today.

Thur: 1/28/16, recharge, coach, shoot

Wake Up: 700am
Sleep: 8 hours
Weight: 201#

Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
Upper body band work
1 x 10 super slow kneeling ab wheel rollout (pause at bottom)

In the PM:
Steve Nash shooting drill

then:
Coach x 90 min

Comments:
fasted until noon. Need to do it longer during work day. Increased productivity and energy the less I eat during the day.

No kbs today, had to work once I got home to get caught up.

Wed: 1/27/16, recharge, kbs 23/40, shoot, coach

Wake up: 700am

Sleep: 7 hours 

Weight: 200#

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

1 x 10 kneeling ab wheel rollout (3 sec pause at bottom)

In the PM: 

Steve Nash shooting drill x 20 min 

- continuous movement for all 20 min, alternating sides of court for each series of shots/footwork. No walking, fast jog to each spot and then explosive move/shot. Excellent cardiovascular and sport specific training.  

Then: in weightroom 

10-5-3-2

1h press @ 20kg

DHNK pullups (hard squeeze at top on lower rep series)

Prying goblet squat @ 20kg (mixed in some curls at bottom on some reps)

3 x 10/10 1h swing @ 20kg (did not put kb down, alternated hands on fly)

Some waiter walks @ 20kg

FLR hold x 30 slow breaths (tough)

Jump rope x 2:00

Finished up w/ band stretching to cool down

-- Approx 40 min total (20 shooting, 20 strength work)

Then: 

Coach x 90 min 

Comments: 

- coffee and water throughout the day.

- fasted until noon then turkey sandwhich. 

- chicken, veggies at 830pm. 

- alertness and energy amazing all day.

- pushed hard in shooting work, got great cardio and skill work in. Used lighter kb and upped reps a bit for strength work.

Tue: 1/26/16, recharge, kbs 22/40, coach

Wake Up: 700am
Sleep: 7 hours
Weight: 200.6#

Early AM: 

Work x 2 hours 

then:
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 Pushup/FLR ladder
Upper body band work

then:

Streams in the Desert 

Homiletics (Rev: 13:1-10)

Journal 

Then: 

1 x 8/8 1h press @ 60#

1 x 20 goblet squat @ 60#

3 x 5/5 1h swing @ 90#

1 x 10 kneeling ab wheel rollout

In the PM:

Coach x 3 hours (away game, won 85-41)

Comments: 

- Felt really good this morning upon waking. 

- No inflammation and joints felt very good. 

- Took vit d, zinc/mag/cal and fish oil upon waking up.

- alertness and energy were great yesterday. Fasting throughout the day def played a part in this. 

- had some almonds at 230pm otherwise just black coffee and water. 1/2 sandwhich at 430pm, burger fries malt at 900pm. 

Mon: 1/25/16, recharge, coach, BSF

Wake Up: 730am
Sleep: 5.5 hours
Weight: 204# (high carb and starch intake yesterday, can really feel it in my joints. Lots of inflammation)

Cold shower
Joint mobility
Foundation drills
2 x 30 pushups

In the afternoon: instead of lunch
BSF lecture prep x 40 min

In the PM:
Coach x 75 min (short practice)

then:
BSF x 2 hours (Lecture and Discovery tonight)

Comments:
Fasted all day. Had 4 saltine crackers at 300pm, otherwise just black coffee and water until dinner at 930pm. Monday's are always super busy so no time for training. 

intermittant fasting experiment moving forward.

Nutrition has been poor as of late with all the food and dinners brought over by family and friends after the birth of our second son. So to combat this, I am going to try undereating/fasting during the day and then eating a larger meal at night. Most/all calories will be eaten in one meal after coaching and work are all finished. This has worked really well for me in the past when work has gotten stressful so I will give it another go during our big family change. Since cardiovascular activity is lower than normal in the winter months I am thinking this will work. Time to experiment and see if I can drop to a really lean 192lbs.

Sun: 1/24/16, recharge, kbs 21/40, sauna

Wake up: 700am

Sleep: 7 hours 

Weight: 205# (weighed in after breakfast. Body feels solid and strong)

Cold shower 

Joint mobility 

Foundation drills (extended)

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work

Then: 

BSF lecture prep x 45 min 

In the afternoon:

Hot tub x 10 min 

Then:

Sauna x 5-10 min 

Cold shower 

-- 3 rounds 

Then: 

2 x 5/5 1h press @ 60#

2 x 5 goblet squat @ 90#

1 x 30 2h swings @ 90#

1 x 5/5 1h windmill @ 60#

1 x 10 kneeling ab wheel rollout (3 sec pause at bottom of each rep)

Comments:
Parents moved into a condo that has a sauna in the building. Will be doing my best to frequent this on weekends and as much as schedule allows. Felt amazing today, 10 min as hot as possible, ice cold shower, repeat x 3. The calm that follows is pretty amazing. 

Sat: 1/23/16, recharge, kbs 20/40

Wake up: 530am

Sleep: 6 hours 

Weight: 201#

Early AM:

BSF prep x 3 hours 

In the afternoon:

Cold shower 

Joint mobility

Foundation drills 

Then: 

2 x 4 1h press @ 60#

2 x 5 goblet squat @ 80#

1 x 40 2h swing @ 80#

1 x 20 kneeling ab wheel rollout 

Comments: 

Nutrition still needs work. 

Fri: 1/22/16, recharge, push-ups, coach, kbs 19/40

Wake up: 800am

Sleep: 6 hours uninterrupted 

Weight: 200#

Kids doc appointments all morning. 

In the afternoon:

Cold shower 

Joint mobility

Foundation drills 

Then: 

100 x push-ups 

100 x sit-ups 

Then: 

2 x 10 goblet squat @ 60#

1 x 35 2h swing @ 80#

Some ab wheel rollouts 

Then: 

Coach (Gameday) x 3 hours, won 80-47

Thur: 1/21/16, recharge, push-ups, shooting, coach

Wake up: 800am

Sleep: 8 hours (interrupted, up every 3)

Weight: 198.4#

In the AM: 

Steve Nash shooting drill x 20 min 

- finished up with 20 fts in a row

Then: 

120 x push-ups (gtg)

In the afternoon: 

Cold shower 

Joint mobility

Foundation drills 

10 x push-ups every 30 sec for 5 min (100 total)

In the PM: 

Steve Nash shooting drill x 10 min 

Then: 

Coach x 120 min 

Wed: 1/20/16, recharge, pushups, coach

Wake Up: 800am
Sleep: 8 hours (interrupted and not solid. Up every 2 hours approx)
Weight: 197.4 (no idea how this happened, drank a lot of water and coffee at hospital but nutrition was crap. Lots of eating out and bad cafeteria food the past couple days. GTG pushups in the past have lead to weightloss but overall I was expecting and feeling like I would be sitting at about 205-206lbs)

Cold shower
Joint mobility
Foundation drills
Upper body band work
200 x pushups (gtg)

In the PM:
Coach x 90 min (boys won their game by 34 last night without me, my assistant coaches and captains did a great job executing the game plan and scout. A good sign as the system is always bigger than 1 player or 1 coach)

Tue: 1/19/16, recharge, push-ups, kbs (18/40)

Wake up: 500am

Sleep: restless 5 hours 

Weight: ?

Cold shower 

Joint mobility

Foundation drills 

200 x push-ups (gtg)

In the PM: 

1 x 3/3 1h press @ 60#

2 x 10 goblet squat @ 60#

3 x 10/10 1h swing @ 60#

1 x 15 kneeling ab wheel rollout 

Comments: 

Diet really needs to get back on track after a couple days of eating out/hospital cafeteria food. Any ideas on keeping nutrition in check are welcome. 

Mon: 1/18/16, jm, pushups, rest

Wake up: 4am

Sleep: 4 hours 

Weight: no idea 

All day at hospital. Baby and mom are safe and happy. 

Got 200 push-ups in this morning. Done gtg style and joint mobility work on this afternoon. 

Sun: 1/17/16, recharge, push-ups

Wake up: 700am

Sleep: 8 hours 

Weight: 201#

Streams in the Desert 

Journal 

Then: 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder

Upper body band work

1 x 20 kneeling ab wheel rollout 

In the afternoon: 

Wife went into labor so headed into the hospital. Did 450 push-ups gtg style. Still waiting on baby. 

Sat: 1/16/15, rest, coach

BSF prep then dedicating batting cages at school then long road trip and coaching all afternoon and evening. Just took a rest day. 

Fri: 1/15/16, recharge, kbs (17/40), coach

Wake up: 600am

Sleep: 6 hours 

Weight: 199#

Long journal entry

Then:

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

In the Afternoon:

1 x 10/10 1h press @ 60#

1 x 12 goblet squat @ 80#

1 x 30 2h swing @ 80#

In the PM: 

Coach x 2 hours 

Thur: 1/14/16, recharge, kbs (16/40), hoops

Wake Up: 600am
Sleep: 7 hours
Weight: 202 (ate a whole pizza last night. Bad idea...)

Streams in the Desert
Journal

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

In the PM: 

Steve Nash shooting drill x 20 min

Then: 

Individual workout w/ player x 25 min 

Then: 

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

2 x 5 goblet squat @ 75#

2 x 5 dhnk pullups 

A bunch of snatches and swings @ 20kg

then:
Coach the rest of the night (gameday)

Then: 

Basketball skills and drills x 30 min 

Comments:

Got killed in our rivalry game so stayed after and shot in the gym alone. Needed to clear my head.

Wed: 1/13/16, recharge, kbs (15/40), coach

Wake up: 600am

Sleep: 6 hours 

Weight: 199#

Cold shower 

Streams in the Desert 

Homiletics 

Journal 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work

In the PM: 

3 x 5/5 1h press @ 45#

3 x 8 goblet squat @ 60#

1 x 40 2h swing @ 80#

Then: 

Coach x 90 min

Tue: 1/12/16, recharge, coach

Wake Up: 600am
Sleep: 6 hours
Weight: 199#

Streams in the Desert
Homiletics
Journal

then:
Cold shower
Joint mobility
Foundation drills

In the PM:
Coach x all night (away game)

Mon: 1/11/16, recharge, coach, BSF

Wake up: 600am

Sleep: 7.5 hours 

Weight: 199#

Streams in the Desert 

BSF prep (rev 8-9)

Journal 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

10- 8-6-4-2-1 push-up/flr ladder 

In the PM: 

Coaching x 90 min 

Then: 

BSF x 120 min 

Comments: 

Took a break from kbs today. Monday's are swamped. Didn't get home until really late after BSF. Had not seen the wife all day so spent some time chatting before bed instead of training. Day of rest won't hurt anyway. Huge week coming up with 3 games, work commitments and BSF. 

Sun: 1/10/16, recharge, kbs (14/40),

Wake Up: 730am
Sleep: 7.5 hours (feel awesome)
Weight: 200

Streams in the Desert
Homiletics (Rev 8-9)
Journal
Daily Project list

then:
Joint mobility
Foundation drills
10-8-6-4-2-1-1-2-4 x pushup/flr ladder
Upper body band work

10-8-6-4-2-1 x push-up/flr ladder 

Cold shower 

In the Afternoon: 

10-5-3-2 1h press @ 20kg 

3 x 5 goblet squat @ 36kg

4 x 5/5 1h swing @ 36kg 

1 x 30 kneeling ab wheel rollout 

In the PM: 

Kb play x 10 min @ 20kg

Sat: 1/9/15, recharge, kbs (13/40), coach

Wake up: 600am

Sleep: 6 hours 

Weight: 199#

BSF prep x 2 hours 

Then: 

Hot shower 

Joint mobility

Foundation drills 

Then: 

2 x 5/5 1h press @ 60#

2 x 10 goblet squat @ 60#

1 x 35 2h swings @ 80#

2 x 30/30 sec kb hold @ 80#

In the afternoon:

Coach x 4 hours (Gameday)

In the PM: 

Relax and catch up on family time and rest.

Comments: 

Fell behind on ab wheel rollouts and pull-ups. Will make up volume tmrw.

Fri: 1/8/16, recharge, kbs (12/40), coach

Wake up: 730am

Sleep: only a couple hours, son was up all night. 

Weight: 200#

In the AM:
Recharge in afternoon due to no sleep and taking care of my son. 

In the afternoon: 

Joint mobility

Foundation drills 

Then: 

1 x 12/12 1h press @ 20kg 

1 x 30 goblet squat @ 20kg

1 x 60 2h swing @ 20kg

1 x 10 garage beam pull-ups 

Then: 

Cold shower 

Relaxed stretch 

In the PM:
Shot around before the game x 10 min (form shooting from wings)

then:
Coach x 3 hours

Comments:
Short on time and sleep, trying to get the little one to stay in his big boy bed. He showed great persistance, coming out of his room 27 times. So very little if any sleep. Training was 1 set of lots of reps at each movement.

Thur: 1/7/16, recharge, kbs (11/40), coach, shoot, sprint

Wake up: 600am

Sleep: 5 hours

Weight: 199.4

Streams in the Desert 

Homiletics (Rev 9:1-21)

Journal 

Daily project list 

Then: 

Cold shower 

10-8-6-4-2-1-1-2-4-6 push-up/flr ladder

Joint mobility 

Foundation drills 

Then:

3 x 3/3 1h press @ 60#

3 x 8 goblet squat @ 60#

3 x 20 2h swing @ 60#

1 x 10 kneeling ab wheel rollout.

Then: 

Relaxed stretching to cool down

In the PM: 

1 x shuttle sprint (59 sec)

Then: 

Steve Nash shooting drill x 23 min 

Free throws x 2 min 

Ball handling x 5 min 

Then:

1 x shuttle sprint (60 sec)

Then:

Dynamic stretch to cool down 

Then: 

Coaching x 90 min 

Before bed:

Got some relaxed stretching in

Comments: 

Felt awesome to get out and shoot and get a good sweat up. Need to do more of this. Awesome part of easy strength/40 day workout is that I have energy and training does not take away from other physical activity or sport I choose to participate in. 

Wed: 1/6/16, recharge, kbs (10/40), coach,

Wake Up: 600am
Sleep: 6.5 hours
Weight: 199.6

Streams in the Desert
Homiletics (Rev 8:6-13)
Journal
Today's project list plus caught up on some work.

then:
Cold shower
10-8-6-4-2-1-2-4-6 x pushup/flr ladder (43 total reps)
Joint mobility
Foundation drills

then:
3 x 3/3 1h press @ 60#
3 x 8 goblet squat @ 60#
4 x 5 1h swing @ 60#
1 x 30 2h swing @ 60#
1 x 10 kneeling ab wheel rollout

In the PM:
Coach x 120 min

Comments:
60# goblet squats felt awesome. The absalute perfect weight. 1h press with 60# is not as strong as I would like. Swings with the #60 kb feel really nice as well. Left this workout feeling pretty amazing. Not to dial in the diet.... a never ending struggle.

Tue: 1/5/16, recharge, coach

Wake Up: 600am
Sleep: 7 hours
Weight: 201#

Streams in the Desert
Homiletics (Rev 8:1-13)
Journal

then:
10-8-6-4-2-1-2-4-6 x pushup/flr ladder (went well, slowly adding reps)
Cold shower
Joint mobility
Foundation drills
Upper body band work

In the PM:
Coach x 5 hours

Notes:
No time for kbs today. Will make up volume tmrw.

Mon: 1/4/16, recharge, kbs, sprints, coaching, bsf

Wake Up: 530am
Sleep: 7 hours
Weight: 202#

Streams in the Desert
Homiletics (Rev7)
Journal
Daily project list
Prayer

Then:
Cold shower
Joint mobility (x 20)
Foundation drills
10-8-6-4-2-1-2-4 pushup/FLR ladder (slowly going to start adding reps)
Upper body band work

Then:
2 x 5/5 1h press @ 20kg (open hand, tension and slow)
1 x 12 goblet squat @ 36kg
1 x 35,20 2h swings @ 36kg
1 x 10 kneeling ab wheel rollout

In the PM:
Coach x 60 min

then:
2 x shuttle sprints (5 down and backs in <60 sec)

3 x 22's sprints (2 down and backs <22 sec)

2 x down and backs in <11 sec

then:
BSF x 120 min

then: before bed
relaxed stretching

Comments:
Super busy week with work, BSF and 3 games plus practices. Lots going on at work as well. Workouts will be short, quick and efficient. Sprint work if done, will have to be done before or after practice.

Sun: 1/3/16, recharge, kbs day 8

Wake up: 630am

Sleep: 8 hours 

Weight: 204# (whoa... too much pizza last night)

Joint mobility (lots)

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder (slow and lots of tension to not aggravate elbow)

Upper body band work (lots of reps)

Then: 

2 x 5/5 1h press @ 20kg (super slow with kb resting between thumb and forefinger, do not close fist, helped elbow a ton. Flexed entire arm hard for whole rep, no elbow trouble)

1 x 12 goblet squat @ 36kg (slow and smooth)

2 x 10 2h swing @ 36kg

1 x 20 2h swing @ 36kg

1 x 10 kneeling ab wheel rollout

Then: 

Relaxed stretch 

Cold shower

In the PM: 

Streams in the Desert 

Homiletics (Rev 7)

Journal 

Then: 

Weekly project list and did some work and planning for upcoming week. 

Comments:
Left elbow still bothersome. Did a lot of band work for upper body which helped and on KB presses did not close my fist and did each rep extremely slow with lots of tension (flexed arm and shoulder extremely hard all the way up and all the way down). This eliminated pain entirely. As soon as I closed my fist around kettlebell pain came. Pushups were done with lots of tension and flexed hard through lats. This worked really well. 

Sat: 1/2/16, recharge, kbs, LSD run

Wake up: 430am

Sleep: 6 hours 

Weight: 202#

Streams in the Desert 

Homiletics (Rev 7) 

Journal 

Daily project list 

- approx 40 min 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

- approx 15 min 

- Morning routine takes approx 60 min

In the afternoon:

45 min run @ LSD pace 

In the PM: 

2 x 7/7 1h press @ 20kg

1 x 20 breathing goblet squat @ 20kg

4 x 10/10 1h swing @ 20kg

A bunch of DARC swings @ 20kg

1 x 10 slow kneeling ab wheel rollout 

Upper body band work 

Comments:

Left elbow bugging me from heavy 1h swings last couple days.

Fri: 1/1/16, recharge, coach, kbs,

Day 6

Wake up: 500am

Sleep: 6.5 hours

Weight: 199# 

Cold shower 

Joint mobility

Foundation drills 

10-86-4-2-1 push-up/flr ladder 

Upper body band work 

Then: 

Coaching x 120 min 

Then: 

Eat lots of waffles with wife and boy and take a long nap.

In the PM: 

2 x 10/10 1h c&p @ 20kg

2 x 5 goblet squat @ 36kg (1 sec pause at bottom)

4 x 5 1h swing @ 36kg 

1 x 10 kneeling ab wheel rollout (1 sec pause at bottom)

Then: 

New Years party at in laws. Didn't eat very well. 

Comments:

Nutrition has not been a strong suit this holiday season. Needs to improve.