Wed: 1/15/14, house work

Phase: GPP
Objective: house work

in the PM:
2.5 hours of housework after coaching, plumbing and electrical

Notes:
Weight: 198.5#
Nutrition: Long fast, minimal until dinner.
Comments: Ran out of time between work, coaching, house work and baby duty. Very little sleep due to baby being up all night.

Tue: 1/14/14, BW

Phase: GPP

Objective: BW work

In the PM:

Push-ups: 1 x 40,20,15,15,10 

Body rows (rings): 1 x 20,10,10,10 

Squats: 1 x 100

Swings: 1 x 40 @ 36kg

Janda sit-ups: 5-1 ladder

Notes:

Weight: 198.5#

Nutrition: 13 hour fast. Pretty minimal the rest of the day. 

Comments: laying the foundation. Hit all major movements except carries and cardio. I am finding it hard to get cardio time in with a newborn. 

Mon: 1/13/14, Kb, BW

Phase: GPP
Objective: Kb, BW 

Workout:

Strict chin-ups: 5 x 5

Swings: 3 x 10 @ 36kg

All done w/ 1-20kg kb

LCCP x 1:00/1:00

Bent over row x 1:00/1:00

Health snatch x 1:00/1:00

Good morning x 1:00 (kb behind head)

Stationary Lunges x 1:00 (kb behind head)

Push-ups x 1:00 (52)

Squats x 1:00 (51)

Sit-ups x 1:00 (42)

Relaxed stretching & breathing drills

Notes:
Weight: 200# post dinner at end of day
Nutrition: 16 hour fast
Sleep: 5 hours
Comments: nutrition wasn't great today. Still trying to find out what fits me best. Pasta doesn't sit very well and makes me feel sluggish and tired. 

Sun: 1/12/14, House work

Phase: GPP
Objective: A/R, house work

Workout:
6 hours of house work. Lots of plumbing.

Notes:
Weight: 197#
Nutrition: Solid.
Comments: Very little sleep again.

Sat: 1/11/14, House work

Phase: GPP
Objective: AR, house work

Workout:
6.5 hours of house work including lots of plumbing.

Notes:
Weight: 196.8#
Nutrition: Solid
Comments: Worked on the house all day. Again, going on very, very little sleep due to baby.

Fri: 1/10/14, bw

Phase : GPP

Objective: Bw work

Workout:

Pull-ups

Push-ups

Squats

Swings 

Did a couple times through

Then: cool down

H2h swings @ 20kg

Notes:

Weight : 196.8#

Nutrition: minimal, not great.

Comments: exhausted and taking care of the baby all day. Snuck this in during his nap.

Thur: 1/9/14, Bw

Phase: GPP

Objective: S/E

Workout: 

300+ push-ups throughout the day.

100 squats 

Notes:

Weight: ?

Nutrition: poor due to hospital options and very little sleep. 

Comments: going on zero sleep the past couple days. Baby and the wife are healthy.

Wed: 1/8/14, Bw

Phase : GPP

Objective: S/E

Workout:

200+ push-ups throughout the day. 

Notes:

Weight: ?

Nutrition: fasted most of the day and through labor.

Comments: Elias James Avery born at noon today. 

Tue: 1/7/14, Kb

Phase: GPP

Objective: Kb

Workout: 5:30pm

3 rounds @ 1 - 20kg kb

10/10 x 1h swing 

10/10 x Clean 

10/10 x Health snatch 

Then:

2 x (1-5) 1 arm press ladder @ 20kg 

Then: cool down

Notes:

Weight: ?

Nutrition: no fasting. Solid throughout. 

Comments: snuck this before wife went into labor.

Mon: 1/6/14, Kb

Phase: GPP
Objective: Circuit

Workout: 2:00pm (lunch break)

Warm up:

Some SDHP and head cutters @ 14kg

Squats: 1 x 50

1h Swings: 15-10-5 @ 14kg

Then: 

3 x (1-5) neutral grip pull-up ladder

Then: 

Tailpipe variation from Gym Jones 

3 rounds: 

25 x SDHP @ 36kg

2 handed rack hold @ 36kg kb for length it took to complete SDHP.

(7:10 total time)

Then:

4 x (30/30) push press @ 1 x 14kg kb

(30 sec work, 30 rec rest in oh position, switch arms, repeat)

Then: cool down

1h swings: 15-10-5 @ 14 kg

Joint mobility

Relaxed stretching 

Notes:

Weight: 199#
Nutrition: Fasted for 15 hours
Comments: Had to get creative as I had no access to a rower or any equipment outside of my kettlebells today as it was a snow day. Temps were -23 today. 

Sun: 1/5/14, House work

Phase: GPP

Objective: House work

Workout:
House work/renovation: 6.5 hours
(plumbing, wiring ect)

Notes:

Weight: 199#

Nutrition: fasted 14 hours

Comments: Used the weekend as active recovery to get some work in on the house. 

Sat: 1/4/14, House work

Phase: GPP

Objective: House work

Workout:

House work/renovation: 7.5 hours

(Ceilings, gutted bathroom, plumbing)

Notes:

Weight: 198.5#

Nutrition: fasted 15 hours

Comments: manual labor as recovery work

Fri: 1/3/14, P/E

Phase: GPP
Objective: P/E

Workout: 4pm

15 rounds:

12 x stationary lunges 

6/6 x push press @ 30# kb 

(33:22)

Then: 

1 x 100 stationary lunge

1 x 25/25 push press @ 30# kb

Then: cool down

Relaxed stretching and breathing excercises

Notes:
Weight: 198.5
Nutrition:
-Fast: 21 hours 15 min

Notes: good day overall. Legs will be sore tomorrow.

Thur: 1/2/14, breathing ladder

Phase: GPP
Objective: breathing ladder

Workout: 9:00pm
Kb swing breathing ladder
1-18-1 @ 36kg (324 reps in 25:33)
Then:
Push-up/Flr ladder 2 x (1-5-1)
Then: Cool down
Relaxed stretching and breathing exercises

Notes:
Weight: 198.5#
Nutrition:
- 9pm - 12pm: 15 hour fast
- 12pm - 2pm: eating window, chicken wrap, fries, bloody mary, onion rings
- 2pm: eating window closed until tomorrow
Comments: first day of my GPP phase. This will last approx 3 months.