Sun: 7/13/14, 40 day workout 4/40

40 day workout 4/40

In the AM:

20 min walk with junior in pack

Joint mobility

Kb drills @ 30#

Then: 

2 x 5 deadlift @ 185#

2 x 5/5 1h press @ 45#

2 x 5 strict rafter pullups 

1 x 50 2h swings @ 45#

Some windmills @ 45#

Then: 

Relaxed stretch 

30 min walk with junior in stroller @ fast pace

Notes:

Got in some active recovery work for legs after the week. More of a recovery day in all. 

Sat: 7/12/14, 40 day workout 3/40

40 day workout 3/40

In the AM: 

Warm up: 

20 min walk @ fast pace with junior in pack

Joint mobility

Band work

Kb drills @ 30#

Then:

2 x 5 deadlift @ 225#

2 x 5 dbl kb press @ 2 x 45#

2 x 5 strict rafter pullups 

1 x 25 2h swing @ 80#

Standing ab wheel rollout practice 

Then: 

6 x (30/30) elliptical w/ 40# vest @ level 20, have to get 15 cals on each interval otherwise done. 

Then: cool down

5 min on elliptical @ easy pace 

Band stretch 

Relaxed stretch 

Cold shower 

Fri: 7/11/14, 40 day workout 2/40

40 day workout 2/40

In the PM: 

30 min walk w/ junior in a front pack

Then: later 

3 hours of scraping paint, yard work and tree trimming. 

Cold shower

Then: later

2 x 5 deadlift @ 225#

2 x 5 dbl kb press @ 2 x 45#

2 x 5 strict rafter pullups 

1 x 25 2h swings @ 80#

Standing ab wheel rollout practice

Then: cool down

Some windmills @ 30#

2:00 min farmers carry hold @ 2 x 45#

Upper body band work

Notes: 

Weight: 200#

Comments: done quickly before bed. Weight coming down quickly. Starting to lean out. All showers have been cold showers as of late. 

Thur: 7/10/14, 40 day workout 1/40

40 day workout: 1/40

Early AM:

Joint mobility

Cold shower 

In the PM:

2 x 5 deadlift @ 225#

2 x 5 dbl kb press @ 2 x 20kg

2 x 5 strict pullups 

1 x 25 2h swings @ 36kg

Standing ab wheel rollout practice 

Then: 

10 min elliptical w/ 40# vest @ med pace

6 x 30/30 elliptical sprints w/ 40# vest 

Then: cool down

5 min x elliptical w/ 40# vest @ easy pace

3 min x farmers carry hold @ 2 x 20kg

Relaxed stretch

Notes:
Weight: 205#
Comments: Now that I have set up the gym in my basement I am going to give the 40 day workout by Dan John a try again and see if I can actually get through it. 

Wed: 7/9/14, foundation day 11

In the AM:
Cold shower
Joint mobility 
40 x pushups

In the PM:

Warm up: 

Joint mobility

Then:

10 rounds: 

40 x squat 

20 x push-up 

Then: 

20 min elliptical w/ 40# vest at level 20 (320 cals)

Then:

5:00 max cals on elliptical @ level 20

(130)

Then: cool down

Kb drills @ 30#

Relaxed stretch 

Tue: 7/8/14, foundation day 10

In the PM: 

50 x deadlift @ 135#

150 x squat 

300 x stepups @ 40# vest (13:34)

150 x push-ups 

Stretch 

Cold shower 

Joint mobility 

Mon: 7/7/14, rest

Turned 27 today so took a rest day to spend with my family.

Notes:
Weight: 205#, nutrition wasn't that bad this weekend so not sure what is going on here.

Sun: 7/6/14, rest

Spent day relaxing up north at the lake with my family. 

Notes:

Weight: 204# 

Nutrition: not great this weekend. 

Sat: 7/5/14, foundation day 9

Early AM:

Cold water swim

Joint mobility

Yoga hip mobility

1 x 50 push-ups 

Then: later 

Warm up: 

20 min run @ easy pace 

Then:

2 x 5 strict pullups 

2 x 5/5 1h press 

2 x 10 goblet squat

1 x continuous set of 1h swings, cleans, LCCJ switching hands as needed @ 20kg

1 x core cluster 

Then: cool down

1 x 40 burpee

Cold swim 

Notes: 

Nutrition: solid today. Fasted until lunch. 

Fri: 7/4/14, foundation day 8

Early AM:

Warm up: 

Cold swim 

Joint mobility on dock 

1 x 50 push-ups 

Then: easy strength

2 x 5 strict pullups 

2 x 5/5 1h press @ 20kg

2 x 10 goblet squat @ 20kg

4 x 10/10 1h swing @ 20kg

2 x 5 windmill @ 20kg

Then: cool down

Carry and set up for 4th of July. Lots of beer cases and food.  

Notes: 

Nutrition: fasted until lunch then cheat day. Feel like garbage. 

Thur: 7/3/14, foundation day 7

In the afternoon: basement

Warm up: 

5 min x joint mobility

5 min x sealfit hip mobility 

5 min x stick mobility 

5 min x kb drills @ 14kg

Then: easy strength 

2 x 5 deadlift @ 225#

2 x 5/5 1h press @ 20kg (did not put down)

2 x 5 kb front squat @ 2 x 20kg

2 x 5 strict pullups 

1 x 25 2h swing @ 36kg

1 x 90 sec flr

1 x 20 kneeling ab wheel

Then: cool down

5 min x stick mobility

5 min x relaxed stretch 

5 min x cold shower 

Notes: 

Nutrition: fasted until dinner 

Comments: trained while junior napped. Mobility work and cold shower really leaves me feeling fresh and rejuvenated post workout. 

Wed: 7/2/14, foundation day 6

In the AM: 

45 min walk at easy pace with junior

In the afternoon: basement

Warm up: 

5 min x joint mobility

Practiced no foot rope climb

Then: easy strength 

2 x 5 deadlift @ 225#

2 x 5/5 1h press @ 20kg

2 x 5 kb front squat @ 2 x 20kg

2 x 5 strict pullups 

1 x 25 2h swings @ 36kg

3:00 kb farmer carry hold @ 2 x 20kg

Then: cool down: 

60 min walk @ easy pace with junior 

Notes:

Nutrition: fasted until dinner

Comments: set up a home gym in the basement with my kbs, barbell and miscel workout equipment. Have a nice tree out in the yard for pullups and hung a climbing rope from another tree. Training during juniors nap, walks were with him in front carrier. 

Tue: 7/1/14, rest, manual labor

All day: 

Emergency water damage at work so hauled muddy wet boxes, furniture and fixtures for 10 hours.

Notes: 

Nutrition: fasted until dinner

Mon: 6/30/14, rest

Rest due to work and taking care of junior