Tue: 1/21/14, Rest

Phase: GPP
Objective: Rest

Rested today due to work and coaching schedule.

Notes:
Weight: 200# (at end of the day, post meal)
Nutrition: Decent, not great. Fasted until lunch.
Comments: Coming down with a cold, lots of vit c and d3, trying to get as much rest as possible with a newborn baby, which isn't that much.

Mon: 1/20/14, kb work, house work

Phase: GPP

Objective: kb work, manual labor

In the AM:

4 hours of house work. Sheetrock and plywood walls.

In the PM:

Warm up:

Chin-ups: 4 x 5 (strict)

2h swings: 4 x 10 @ 36kg (20 sec rest btw)

Then:

LCCP: 1 x 1:00/1:00 @ 20kg 

High pulls: 1 x 1:00 @ 36kg

Bent over rows: 1 x 1:00 @ 36kg

1h swings: 1 x 1:00/1:00 @ 20kg

Good mornings: 1 x 1:00 @ 20kg

*30 sec rest between all sets and excercises

Then: Cool down

Stiff leg and single leg deadlifts @ 36kg

Windmills @ 20kg

J/M

Notes: 

Weight: 197#

Nutrition: food poisoning so minimal all day.

Sleep: 5.5 hours

Comments: food poisoning, probably from mother in laws ham. Feeling a bit tired and worn down.

Sun: 1/19/14, house work

Phase: GPP

Objective: manual labor

12 hours of house work.

Notes:

Weight: ?

Nutrition: poor

Comments: long hard day at the house. Prepping for sheet rock, flooring, plumbing.

Sat: 1/18/14, house work

Phase: GPP

Objective: manual labor

6.5 hours of house work

Notes:

Weight:

Nutrition: fasted all day, big dinner around 7pm

Comments: plumbing, electrical, flooring.

Fri: 1/17/14, rest

Phase: GPP

Objective: Rest

Rested due to work and coaching. Took the 7th best team in the state to overtime and lost on a buzzer beater.

Notes: 

Weight: 198#

Nutrition: lighter cheat day. Not terrible but had some Chinese food for dinner.

Comments: none

Thur: 1/16/14, Kb, BW, hoops

Phase : GPP

Objective: S/E, focused circuit 

In the PM:

15 min shooting workout 

Push-ups: 1 x 50,20,20,10

Body rows: 1 x 20,15,10,5

Squats: 1 x 100

Med ball slams: 1 x 50

1-30# kb

1h swings: 4 x 10/10

LCCJ: 4 x 10/10

Snatch: 3 x 10/10

Windmills: 2 x 5/5

Jump rope: 3 x 1 min (30 sec rest between rounds, barefoot)

Notes:

Weight: 199#

Nutrition: good, added in some grains in the morning. Basic ham and turkey sandwich for lunch seems like the way to go right now. Gives me enough energy for the day and doesn't leave me feeling bloated or tired. 

Comments: added in the kb work at the end for fun with a light bell because I needed some extra time to myself before heading home for baby duty. 

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.