Sat: 2/27/16, recharge

Early AM:
Cold shower
Joint mobility
Foundation drills

then:
BSF prep x 2 hours

In the PM:
Streams in the Desert
Journal

Comments;
Weight: 199#

Fri: 2/26/16, recharge, barbell work

Early AM:
Cold shower
Joint mobility
Foundation drills

then:
Streams in the Desert
Journal
Prayer

In the PM:
2 x 5 military press @ 95# (easy)
2 x 5 front squat @ 135# (legs fine, wrists not used to this)
2 x 5 dhnk pullups

then:
1 x 50 barbell curls @ 45#
10-8-6-4-2-1 pushup/flr ladder

then:
Relaxed stretch

Comments:
Weight: 199#
Have not front squatted with a barbell in a while so form was rusty, legs fine, wrists hurt a bit.

Thur: 2/25/16, recharge, coach

Cold shower
Joint mobility
Foundation drills

then:
Streams in the Desert
Journal
Prayer

In the PM:
Coaching x 3 hours (lost section game so coaching is over for a while)

Comments:
Weight: 198#

Wed: 2/24/16, recharge, push/pull p90x

700am: 

Cold shower 

Joint mobility

Foundation drill

10-8-6-4-2-1 push-up/flr ladder 

In the PM: 

6 x different types of pullups 

15-25 x different types of push-ups 

-- 25 min AMRAP 

then: 

1 x pull-up 

3 x push-ups 

-- 5 min AMRAP (burnout)

Then: 

Coach x 90 min 

Comments: 

Weight: 196.6#

Tagged along with our assistant coach and did p90x push/pull workout. Major pump.

Tue: 2/23/16, recharge, 31/40, coach

600am:
Cold shower
Joint mobility

then:
Streams in the Desert
Journal

In the PM:

Joint mobility 

Then: 

5-3-2 deadlift @ 225, 245, 275

5-3-2 bench press @ 135, 155, 185

2 x 5 goblet squat @ 75#

2 x 5 dhnk pull-up 

Suitcase carries @ 75#

Then:

10 x front raises

10 x lateral raises 

10 x reverse flys 

10 x cuban press 

-- 2 rounds @ 2 x 10# dbs 

Then: 

Band stretching to cool off 

Then: 
Coach x 90 min

Comments:
Weight: 197.8#

Felt good to get back into the swing of things. Slick bar for deadlifts but they went up super easy.

Mon: 2/22/16, recharge, coach, BSF

530am:
Cold shower
Joint mobility
Foundation drills

then:
Streams in the Desert
Journal
BSF lecture prep

In the PM:
Coach x 90 min

then:
BSF x 120 min (lecture)

Comments:
Weight: 197.4#

Fri - Sun: Rest and Recovery

Used these couple days to get caught up with family time and lots of work. Prepping for sections in a week for coaching so practices have been a bit lighter to keep the boys legs fresh.

Got in cold showers, and light joint mobility each day.

Mon: 2/15 - Thur: 2/18 sick flu

Sick with stomach flu. Lost 12 lbs.

Got in cold showers and some light stretching when I wasnt in the bathroom.

Sun: 2/13/16, sick flu

Cold showers throughout day.

Sat: 2/12/16, recharge, sick flu

Cold shower

Joint mobility

Foundation drills 

Comments: 

Sick w/ flu.

Fri: 2/11/16, recharge

Cold shower 

Joint mobility

Comments: 

Lots of work stuff going on. Plus sick. 

Thur: 2/11/16, recharge

Wake Up: 700am
Sleep: 7 hours (Took nyquil before bed, helped)
Weight: 200#

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

Wed: 2/10/16, recharge, coach

Wake Up: 630am
Sleep: 6.5 hours
Weight: 199#

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

In the PM:
Coach x 90 min

Comments:
Came down with a cold, most of my team is fighting the bug. Poor sleep and lots of work/career stress is most likely culprit. Lots going on right now on work front, Need to find a way to eliminate some stress.

Tue: 2/9/16, recharge, coach, 30/40

Wake Up: 730am
Sleep 7 hours (very interupted, not good quality at all)
Weight: 198# (leaning out and looking pretty solid)

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

In the PM:
Ref/coach C-team vs JV team scrimmage x 90 min

then:

3 x 3 bench press @ 185#

3 x 3 deadlift @ 225#

2 x 5 dhnk pullups 

then:
Coach x 2 hours (gameday)

Comments:
Body comp improving, leaning out and shoulders and lats thickening up from daily deads, pullups and presses.

Mon: 2/8/16, recharge, coach, bsf,

Wake Up: 600am
Sleep: 4 hours (interupted, baby)
Weight: 200#

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

In the PM:
Coach x 90 min

then:
BSF x 120 min

Comments:
- Monday's are super busy so took it easy. New student in BSF tuckered me out, coaching is starting to hit the grind of the season.

Sun: 2/7/16, recharge, 29/40,

Wake up: 730am

Sleep: 7 hours 

Weight: 202# (sodium and water yesterday)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Then:

Church x 90 min 

Then: 

5-3-2 1h press @ 60# (super easy!)

2 x 10 goblet squat @ 60#

4 x 10 2h swing @ 90# (5 breaths between sets)

2 x 5 dhnk rafter pullups 

1 x 10 deadlift @ 225#

Then: 

Relaxed stretching w/ wife to cool down 

In the afternoon: 

Hot tub x 10 min 

Then: 

Sauna x 10 min 

Cold shower 

-- 3 rounds 

Comments: 

Presses felt surprisingly light. Deads did as well. Need to get over and do sauna more often. Calm after the final cold shower is pretty unbelievable. 

Sat: 2/6/16, recharge, sauna

Wake up: 530am

Sleep: 3.5 hours 

Weight: 198#

Joint mobility

Foundation drills 

Cold shower 

Then: 

BSF prep x 2 hours 

In the afternoon: 

Hot tub x 10 min 

Then: 

Sauna x 10 min 

Cold shower 

-- 2 rounds 

Then: 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Comments: 

Rested and recovered today. Spent day with family and ate a boatload. Much needed.

Fri: 2/5/16, recharge, coach 28/40

Wake up: 600am

Sleep: 6 hours 

Weight: 198#

In to work early.

In the late afternoon: 

Cold shower 

Half assed stretch

Then: 

1 x 10 deadlift @ 225#

1 x 15/15 1h press @ 45#

1 x 10 rafter beam pull-up 

1 x 15 goblet squat 

In the PM: 

Coach x 4 hours (gameday, lost 53-70 15-5 overall, 10-3 in conference)

Then: 

BSF prep x 60 min

Comments:

Half assed stretching and recharge and paid the price. Body was tired and stiff all day. 

Very stressful week at work and personally, compounded by getting beat up bad in our homecoming basketball game. Looking forward to some much needed family time and down time this weekend. 

Need to relax tmrw, get mind right, get back in Gods word with quiet time and get caught up with work and game prep for the coming week. 

Thur: 2/4/16, recharge, 27/40, snow removal

Wake Up: 630am
Sleep: 6.5 hours
Weight: 200#

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

In the PM:
Coach x 120 min

then:

Shovel driveway x 45 min @ fast clip 

Then: 

2 x 5 deadlift @ 225#

1 x 10/10 1h press @ 45#

1 x 10 rafter pullups 

Comments: 

Fasted until 7pm.

Wed: 2/3/16, snow removal, coach, 26/40

Wake Up: 600am
Sleep: 5.5 hours
Weight: ?

Shovel driveway x 75 min at a very fast clip.
- got a great sweat up.

Finished up with a cold shower

In the PM:
Coach x 90 min

Then:

Snowblower repairs x 60 min 

Then:

2 x 5 deadlift @ 225# (easy)

10 x front raises @ 2 x 15# 

10 x Lat raises @ 2 x 15#

10 x reverse flys @ 2 x 15#

10 x Cuban press @ 2 x 15#

-- 2 rounds 

A bunch of rafter pullups 

2 x 5 1h press @ 45#

1 x 10 goblet squat @ 60#

1 x 20 2h swing @ 90#

Then:

Cold shower 

Joint mobility

Foundation drills

Comments:
Blizzard yesterday and snowblower broke so got great workouts in last night and early this am clearing out driveway. 

Tue: 2/2/16, recharge, 25/40, deads

Wake Up: 700am

Sleep: 6 hours

Weight: 199#

Cold shower

Joint mobility

Foundation drills

2 x 10-8-6-4-2-1 pushup/flr ladder

In the PM:

Shoveled driveway x 65 min 

Then:

10-5-3-2 1h press @ 45#

2 x 5 goblet squat @ 90#

1 x 35 2h swing @ 90#

Then: 

10 x front db raises @ 2 x 15# 

10 x side lat db raises @ 2 x 15#

10 x reverse flys @ 2 x 15#

-- 2 rounds 

-- 2 x super slow rafter pullups between each exercise 

Then: 

2 x 3 deadlift @ 225# 

-- just for fun, super easy. 

Then: 

Douse 2 x 5 gallons 

Comments: 

- No coaching due to blizzard so had family night instead. 

- short, quick and really fun workout today. Felt energized after the workout. 

- had a couple of moms pancakes and eggs in am and some soup for dinner. Ice Cream and a bowl of cereal before bed. 

Mon: 2/1/16, rest, coach

Busy all day between work, meetings and a long drive to and from away game. Got back home really late. No time for training.

Fasted until 5pm. Eating window was 5-11pm.

Sun: 1/31/16, recharge, rest

In the AM:
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
Upper body band work

then:
Streams in the Desert
Journal

Rested and caught up with my family the rest of the day. Didn't get to see them much this week.