Sunday: 5/26/13 - Power Endurance

Training:

Afternoon:
- kettlebell work and drills
- 100 snatches in 5 min @ 20kg

Evening:
- joint mobility and stretching

Comments:
Body: good
Hydration: not much
Protein: some. high carb otherwise.
Weight: ?
Notes: Solid day.

Saturday: 5/25/13, Recovery

Training:

Morning:
- 20 min of random kettlebell drills
- stretching and joint mobility

Late afternoon/evening
- 4 hours of dock work

Comments:
Body: legs are still sore.
Hydration: not much
Protein: some. Very high carb.
Weight: ?
Notes: ate a lot of carbs today. Felt sleepy most of the day. Did some recovery work with my 45# kettlebell and some stretching to loosen up. Put in a dock all afternoon which consists of heavy manual labor in freezing cold lake water.

Friday: 5/24/13 - Recovery

Training:
Recovery. Spent the day in freezing cold water putting in docks.

Comments:
Body: really sore
Hydration: not much
Protein: decent amount.
Weight: ?
Notes: Whole body is really sore. Cheat day nutrition wise. Mass gain phase is going well. Goal is 215# and then start leaning out. Almost there. Mass gain is fun but I miss doing cardiovascular work. I am visibly thicker and only 2 weeks in.

Thursday: 5/23/13, Strength

Training:

Warm up:
J/m
Shoulder pull aparts
Shoulder dislocates
Shoulder complex

Workout:
Bench press:
2 x warm up sets
8 x 185 (top set)

Incline press:
10 x 95
3 x 10 x 115

5 rounds:
15 x lat raises
AMRAP band shoulder flys (22-25 reps)

Tricep push downs w/ mini bands:
1 x 100, 25

Push press:
8 x 20/10 x 15# dbs

Comments:
Body: sore
Hydration: 1 gallon
Protein: >200g
Weight: 207 upon waking
Notes: Shoulder acted up on incline presses. I will probably stay away from these in the future. Quads are really sore from DOMS from leg day but also from the push presses.

Wednesday: 5/22/13, Strength

1.) Sleep:
- Wake: 5:30am (7 hours)
- Bed: 11:00pm

2.) Quiet/Personal time:
- Devotion: Streams in the Desert
- Reading: Psalm 5
- Journal
- Prayer

3.) Work/Volunteer:
- Work: 6:30am-5:00pm (10.5 hours)

4.) Nutrition:
- Hydration: 1 gallon
- Protein: >225g
- Supp: fish oil, vit d, cmz
- Weight: 209# (upon waking)

5.) Training:
Warm up:
1) fire hydrants, dirty dogs, j/m, OHS

Strength:
1) Seated leg curls:
- 3 x warm up sets (pyramiding)
- 2 x 8 x heavy weight w/ 25 partials after each set

2) Leg press:
(3 sec negative, 1 sec pause at bottom)
- 1 x 15 x 2pps
- 1 x 15 x 4pps
- 3 x 15 x 5pps (tough)

3) Leg extensions
(1 sec hold at top of each rep)
- 3 x max x heavy weight

4) Back squat:
- 1 x 100 x 95#

Notes:
Not mentally prepared for the weights today. I came in not focused and did not do as well as I should have. 100 rep back squat was unbroken and terrible after the leg extensions. Legs are jelly.

Tuesday: 5/21/13, Strength

1.) Sleep:
- Wake: 5:30am (6 hours)
- Bed: 10:30pm

2.) Quiet/Personal time:
- did not get done.

3.) Work/Volunteer:
- Work: 6:30am-3:30pm (9 hours)

4.) Nutrition:
- Hydration: 1/2 gallon (not enough)
- Protein: >200
- Supp: fiber, fish oil, vit d, cmz
- Weight: 208#

5.) Training:
Warm up:
1) handcuffs
2) band pull aparts and shoulder dislocates
3) pumps

Strength:
1) Meadows rows:
- 4 x warm up sets
- 3 x 8 x 65

2) 1 arm barbell rows
- 3 x 8 x 65

3) Stretchers:
- 1 x 12 x 80, 120 as warm up sets
- 1 x 12 x 140 top work set
- 1 x 12 x 120 back off set

4) Partial pull downs:
- 3 x warm up sets working to a top set of 10
-1 x 10 x 200 top set

5) Deadhang hold on pull-up bar:
- 2 x 60 sec (used straps, grip was shot, objective of this was stretching, not grip work)

6) Batwing hold:
(seated using tricep extension rope)
- 3 x 30 sec
- 1 x 60 sec
- 1 x 120 sec (tough)

7) Hammer curls:
(pause at top w/ fat grips, very little rest)
2 x 10 x 20
2 x 10 x 25 (really tough)

8) Poundstone curls:
- 100 reps in as few sets as possible
(4 sets, forearms on fire)

9) Mobility:
- shoulders
- hips

Notes:
Upper body obliteration. The batwing holds for 2 minutes were really tough and the poundstone curls are a fun challenge but hurt pretty bad.

Monday: 5/20/13, Power Endurance

1.) Sleep:
- Wake: 5:30am (6 hours)
- Bed: 11:00pm

2.) Quiet/Personal time:
- devotion, reading, journal

3.) Work/Volunteer:
- Work: 6:30am-4:30pm (10 hours)
- BSF: 7:00pm-9:00pm (2 hours)

4.) Nutrition:
- Hydration: 1/2 gallon
- Protein: >200
- Supp: fish oil, vit d, cmz
- Weight: 208#

5.) Training:
1) KB maintenance:
- 30 x snatch each arm @ 20kg
- 30 x jerk each arm @ 20kg

2) Mobility:
- shoulders and hips

Notes:
Felt good to get some light shoulder work in. Tuesday, Wednesday and Thursday will be big days.

Sunday: 5/19/13, Interval

1.) Sleep:
- Wake: 8:00am (8 hours)
- Bed: 11:00pm

2.) Quiet/Personal time:
- devotion, reading, journal

3.) Work/Volunteer:
- Work: off

4.) Nutrition:
- Hydration: not much
- Protein: 120g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 210#

5.) Training:

1) Sprint: 8 x (25/35)
2) Stretch

Notes:
Did some sprints but otherwise rested. Got some good stretching in before bed.

Saturday: 5/18/13, Strength

1.) Sleep:
- Wake: 6:00am (7 hours)
- Bed: 12:00pm

2.) Quiet/Personal time:
- BSF

3.) Work/Volunteer:
- Work: off

4.) Nutrition:
- Hydration: 1 gallon
- Protein: >230g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 207#

5.) Training:
1) Seated hamstring curl:
- 1 x 8 x 50#
- 1 x 8 x 80#
- 3 x 8 x 90#
- 1 x 25 partials x 70# (at top)

2) Leg press
(w/ 3 count negative)
- 1 x 15 x 2pps
- 1 x 15 x 4pps
- 2 x 15 x 5pps

3) Back squat
(w/ cambered bar, 3 count negative and pause at bottom)
1 x 8 x 135
1 x 8 x 185
3 x 8 x 225 (w/ belt)

4) Straight leg deadlift:
- 3 x 20 x 135#

5) Leg extension:
- 3 x max obliteration @ 90#
(AMRAP w/ 1 count hold at top, then AMRAP w/ no hold at top then max hold at top = 1 set)

6) Walk:
90 min (60 min fast, 30 min slow)

Notes:
Post workout nutrition was 75g protein powder in fruit smoothie. 2 tbls peanut butter, 1 English muffin, 1 cinnamon roll. This was a brutal session. The amount of blood flow to your legs is amazing. Working out with someone stronger than you is the way to go.

Friday: 5/17/13, Strength

1.) Sleep:
- Wake: 6:00am (7.5 hours)
- Bed: 11:00 PM

2.) Quiet/Personal time:
- Devotion, journal, bible reading

3.) Work/Volunteer:
- Work: 7:00-3:30pm (8.5 hours)

4.) Nutrition:
- Hydration: 1 gallon
- Protein: 230g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 207#

5.) Training:
1) Bench press:
- 1 x 5 x 95#, 135#
- 3 x 5 x 185

2) Incline bench:
- 1 x 15 x 95#
- 1 x 20 x 95#,
- 1 x max x 95# (16 reps)

3) 2 board press:
- 1 x 8 x 145#
- 1 x max x 145# (12 reps)

4) 5 rounds:
- 15 x Lat raises @ 15# dbs
- AMRAP mini band reverse flys
- (done with partner)

5) Banded tricep push downs
- 100 x 2 mini bands
- (Get 100 in as few sets as possible)

6) Plate raises
- 100 x 45#
- (done with partner, one max reps, one rests)

Notes:
Intensity is there, strength is not. Training partner is a horse, I have lots of work to do. I enjoy the high rep assistance work.

Training Update

I needed a change in my training. Life is pretty stressful right now with work and family issues and I am burned out in my training. I do not have the time to commit to running ultra's effectively and found myself wandering and therefore not really doing anything really well. My endurance and strength has both suffered as a result of high stress and lack of training time.

I delegated my training to a buddy of mine. His log can be found here: Deat's Log . He has worked with Shelby Starnes and Josh Bryant in the past and is also very knowledgeable about training. He is working on the programming and also helping me with my diet. He has programmed workouts following principles of John Meadow's Mountain Dog training. I have never done anything like this and am very excited. 

Current Stats:

Height: 6'2''

Weight: 207#

Body Fat %: 15% 

Deadlift: 400#, can hit 225# x 25

Squat: No idea on max, can hit BW x 20.

Bench Press: 1 x 235

Press: 1 x 155 or so (have not tested this in a long time)

Thursday: 5/16/13, Recovery

1.) Sleep:
- Wake: 5:00am (6 hours)
- Bed: 10:00pm

2.) Quiet/Personal time:
- Devotion, journal, bible reading

3.) Work/Volunteer:
- Work: 7:00- 4:30pm (9.5 hours)

4.) Nutrition:
- Hydration: 1 gallon
- Protein: 220g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 207#

5.) Training:
Recovery day
1) 65 min walk at fast pace
2) Foam roll
3) Joint mobility
4) Relax into stretch
5) Epsom salt bath
6) Long cold shower

Notes:
Still need to get more sleep. I really like cold showers. I have been taking cold cold showers or dousing for 3 weeks now and my allergies which are usually terrible right now, have been non existent so far.

Wednesday: 5/15/13, Strength, Interval

1.) Sleep:
- Wake: 5:00am (6.5 hours)
- Bed: 11:00pm

2.) Quiet/Personal time:
- Devotion, journal, bible reading

3.) Work/Volunteer:
- Work: 6:15- 3:00pm (8 hours 45 min)

4.) Nutrition:
- Hydration: 1 gallon
- Protein: 220g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 205#

5.) Training:
Stretch/Mobility:
1) Stationary bike x 3 min
2) Day dozen joint mobility
3) Barbell complex x 10 each

Lift:
1) Deadlift: 8 x 1 x 315# (EMOTM)
2) Push-ups: 3 x 25
3) Sit-ups: 3 x 25

Condition:
1) Sprint: 8 x 20/20 (length of soccer field)

Durability:
1) Shoulder dislocates w/ band 2 x 15
2) Shoulder complex w/ 10# plates 1 x 6
3) Joint mobility

Notes:
Still need to get to bed earlier. Right hip is bothering me a bit. Deadlifts were fast. Nutrition was great.

1.) AM Health/Disciplines:
- 5:00am (6 hours)
- devotion, journal, bible reading

2.) Work:
- Hours: 6:30- 4:30pm (10 hours)

3.) Nutrition:
- >4000 cals,
- >200g protein
- Ate healthy but a lot

4.) Fitness:
Warm up:
1) Handcuffs, Push-ups, Shoulder complex

Strength:
1) Meadows rows: 3 x 8 x 145
2) 1 arm ds rows: 3 x 8 x 55
3) Stretchers: work to hard set of 12 x 120
4) Lat pull downs: 3 x 8 x 120
- Isometric stretch hold at top x max in between sets
5) Batwings: 3 x 10 x 40
- isometric hold at top
6) Shrugs: 3x12
- 3 sec isometric hold at top
7) Bicep curls: 4 x 21 (7 top, 7 bottom, 7 full)
8) Hammer curls: 3 x 5 x 25
- isometric hold at top

Conditioning:
1) 55 min walk at moderate pace

5.) PM Health/Disciplines:
- protein, fiber, fish oil, cmz, vit d
- joint mobility
- bed at 10pm

Notes:
Felt different doing a bodybuilding type split as I have never done anything like it. Following a program with similarities to John Meadows Mtn Dog training. My buddy is doing all the programming which is awesome.