Mon: 4/28/14, 17/40

6:00am
Quiet time

2 x 5 strict pullups
2 x 5/5 1 arm press @ 20kg
2 x 10 goblet squat @ 20kg
1 x 25 2h swing @ 36kg
1 x 10 ab wheel

Vinyasa Yoga 

In the PM:

2 hours housework, repairing water damage inside and outside landscaping getting water away from foundation.

1 x max pullups (18)

Later in the PM:

Joint mobility

Relaxed stretching 

Notes:
Weight 200#. Nutrition solid. Wanted to test max pull-ups today to see if 40 day program is working. Biggest improvement is in grip. I haven't done more than 6 in a set in months so I was pleased with this effort.

Sun: 4/27/14

6:30am
Quiet time
Streamed sermon by Dr. Charles Stanley with the family.

Later in the am/pm:
7 hours of house work, carpentry work, plumbing and demo a portion of the garage.

Notes:
Nutrition was poor all weekend.

Sat: 4/26/14

5:15am

Quiet time 

Joint mobility

Cold shower 

Later in the AM: 

3 hours BSF prep

In the PM: 

8 hours of house work, sheetrocking, framing, paint prep.

Notes: 

Weight at 197.5. Nutrition was shit, are mcdonalds on the run and feel like garbage.

Fri: 4/25/14

In the PM:
4.5 hours of hour work, plumbing and sheetrocking. 

Notes:
My nutrition lately has been no breakfast except lots of black coffee, 2 large pieces of fruit and a small yogurt for lunch and then 5 eggs and cheddar cheese for dinner. Feel great. Having a small fruit meal mid day has left me feeling very good and has helped productivity at work as there is not post lunch bonk.

Thur: 4/24/14, 16/40

6:00am

Quiet time 

Joint mobility

2 x 6 strict pullups (very easy)

2 x 6/6 1 h press @ 20kg (very easy)

2 x 11 goblet squat

1 x 25 2h swing @ 36kg (very easy)

Some windmills @ 20kg

Hot shower

In the PM:

90 min of coaching, including 30 min of full court basketball 

Later in the PM: 

3 hours of plumbing in upstairs bathroom. 

Notes:

Weight at 197.5 which is the lowest it has been in quite some time. Really leaning out. Really moving well on the court today. Felt solid and athletic. 

Tue: 4/22/14, 14/40

6:00am: PT

Sun salutations

2 x 6 strict pullups

2 x 6/6 1h press @ 20kg

2 x 11 goblet squat @ 20kg

3 x 11/11 1h swing @ 20kg

2 x 5/5 windmill @ 20kg

Hot shower

Later in AM: Skill

Studied a short lecture on organizational leadership by Gen Stanley McCrystal found here: https://www.youtube.com/watch?v=FmpIMt95ndU

Key takeaways were that there is a major difference between failing a task and being a failure. He also stressed the importance of being able to effectively communicate while breaking down language, gender and age barriers, that starts with listening, observing and learning before leading. 

PM: Interval runs

10 x 100 yard striders 

30 min of full court basketball

Later in the PM: Skill

3 hours of plumbing and putting up cement board at the house.

Notes:

Weight is at 199#. Nutrition has been pretty solid. Very minimal during the day then big dinner at night.

Wed: 4/23/14, 15/40

6:00am: PT
Sun salutations

2 x 6 strict pullups
2 x 6/6 1h press @ 20kg
2 x 11 goblet squat @ 20kg
3 x 6/6 health snatch @ 20kg (focused on explosiveness)
Some windmills and bent press @ 20kg
Some kneeling ab wheel rollouts

Vinyasa yoga
Cold shower

In the PM: skill

2.5 hours of house construction. Working on building out the basement bathroom. 

Notes:
Pullups are suprisingly easy as of late. Biggest noted improvement is in grip strength hanging from bar. Goblet squats are something I need to continue as they really open up my hips and loosen up my back. Will add more windmills and bent press at the end of workouts and experiment with some vinyasa yoga to cool down moving forward.

Foundation Period Programming

Moving forward during my foundation period programming will go as follows:

Mon: PT, skill

Tue: PT, INT run

Wed: PT, skill

Thur: PT, Chi run or mid distance LSD run

Fri: rest day

Sat/Sun: dedicated LSD endurance day with skill and durability work thrown in as my schedule allows. For now this will be mostly manual labor and construction work.

PT work and endurance work will be done in the mornings and skill work in the evenings.

PT work which will be hitting the basic human movements of push, pull, squat, hinge and loaded carry with an emphasis on movements and not load as long as my time is so limited. 

Endurance work will be 3 x per week, 1 short power endurance, 1 medium power endurance and 1 LSD run. This will hit all major endurance pathways.

Skill work will be focused in making me a well rounded individual, so for now will include coaching, BSF teaching, construction work and eventually self defense and wilderness survival work which in have a passion for. This will all be done in the evenings in any extra free time. 

Due to new family commitments and home construction work this is what I can commit to at the moment. When things settle down I can start specializing in certain areas. 

Mon: 4/21/14, 13/40

5:30am
Quiet time

In the PM: PT
2 x 6 strict pullups 

2 x 6/6 1h swings @ 20kg

2 x 11 goblet squat @ 20kg

3 x 11/11 1h swing @ 20kg

1 x 11 kneeling ab wheel rollout 

Later in the PM: Skill

60 min of BSF prep

120 min of BSF teaching 

Sun: 4/20/14, 12/40

7:00am

Quiet time reading Easter story to my son

Joint mobility

Sun salutations 

2 x 5 strict pullups 

2 x 5/5 1h press @ 20kg

2 x 10 goblet squat @ 20kg

3 x 10/10 1h swing @ 20kg

Some windmills and bent press @ 20kg

Stretch

Cold shower 

Notes:

200# day after refeed. Goal weight will be a lean 195#.

Sat: 4/19/14

9 hours of house construction. Sheet rocking, tub installation, framing ect 

Notes:

Cheat/refeed day. Didn't eat at all until 7 PM then had 6 pieces of pizza, 1 beer, 1 whisky, 1 bowl of frozen yogurt. Weight was at 200# after refeed. 

Fri: 4/18/14

Chopped and stacked firewood for 2 hours.

Thur: 4/17/14, 11/40

5:30am

Joint mobility

2 x 5 strict pullups 

2 x 5/5 1h press @ 20kg

2 x 10 goblet squat @ 20kg

2 x 10/10 1h swing @ 20kg

1 x 10 kneeling ab wheel 

Stretch

Douse 5 gallons x 3

Notes: 

Really busy day. Coached in evening. 

Wed: 4/16/14, 10/40

5:30am
Joint mobility

2 x 5 strict pullups (very easy)
2 x 5/5 1h press @ 20kg
2 x 10 goblet squat @ 20kg
2 x 10/10 1h swing @ 20kg
1 x 20 2h swing
1 x 10 kneeling ab wheel rollout

Douse 5 gallons x 3

Quiet time

Notes:
Pullups are getting easier, will slowly up reps. 2 or 3 sets of 1h swings is a sweet spot right now as it really loosens up my back.