Fri : 10/17/14, rest, sick, walk

Walked 2 miles. 

Still sick with junior. 

Thur: 10/16/14, walk, rest, sick

Walked 4 miles with junior

Sick with junior. 

Wed: 10/15/14, rest, sick

Rest, bad sinus infection, junior with ear infection

Tue: 10/14/14, rest, sick

Rest, junior and I sick. 

Comments:
Weight: 197.5#
Work super busy right now.

Mon: 10/13/14, rest, sick

Rest due to work and BSF.

Junior and I sick

Sun: 10/12/14, manual labor, dock work

1 x hour of dock work to finish up then spend a couple hours on winterizing cabin and fall cleanup.

Sat: 10/11/14, manual labor, dock work

Dock work - all day. Lots of loaded carries and awkward lifts.

Fri: 10/10/14, rest due to travel

Rest, traveled up north.

Thur: 10/9/14, 1850m run, kb work

Early AM: right after wakeup 

Contrast shower 

Joint mobility

Dynamic stretch 

In the PM: 

Dynamic stretch 

Then: 

1850m run (6:51, 5:57mpm pace)

Then: cool down

400m walk 

Later in the PM: 

Joint mobility

Then: 

1-45# kb

4 x 5/5 1h swing 

4 x 5/5 1h clean

4 x 5/5 1h health snatch 

Then: 

1-45# kb

1 x (5-1) 1h strict press 

1 x (5-1) windmill 

1 x (5-1) DHNK pullup 

1 x (5-1) goblet squat 

Then: 

3 x 10/10 long breaths farmer carry hold @ 80#

Cold shower 

Late PM: before bed
Cold shower
Joint mobility
Dynamic stretch

Wed: 10/8/14, 1480m run, Kb complex

600am

Cold shower 

Joint mobility

Dynamic stretch 

1 x 25 x supermans

1 x 25 x leg levers 

1 x 1:00 FLR

520pm, 59 degrees, sunny

Quick dynamic stretch 

Then: 

1,480m run (4 laps in 5:18)

Then: cool down

370m run @ med pace (1:16)

Played with junior 

Then: later 

Joint mobility

Then: 

Kb complex: goblet squat, swing, 1h swing, clean, 1h strict press, 1h high pull, rdl, 6 x each (all one set) @ 30#, 30#, 45#, with 6 x DHNK pullups, 12 x strict pushups, 30 sec rest between rounds. 

Then: cool down

1 x 15 kneeling ab wheel rollout

1 x 30 superman back extensions 

1 x 60 sec FLR

1 x revolving plank @ 30 sec per side

Band stretch 

Cold shower 

Comments: 

2nd day of no grains. Feel really good. Or or close to it on the 1480m run.

Tue: 10/7/14, manual labor, correctives

530pm, 55 degrees, windy

3 hours pouring cement stairs

Then: later

Contrast shower

Joint mobility

Dynamic stretch

Comments: 

Pulled my lower back doing cement work. Spent a lot of time on mobility and corrective work before bed. I need to get it back together by Saturday to take dock out. 

Mon: 10/6/14, Rest

Rest due to work, family time and BSF.

Comments:
Weight: 198#
Since I was gone all weekend hunting, I spent some needed time with my son then taught all evening at BSF.

Thurs: 10/2 - Sun: 10/5 - Hunting

Duck and goose hunting in North Dakota.

Comments:
Weight upon return: 198#
No idea how this was this low. Nutrition was crap and sleep patterns way off.

Wed: 10/1/14, work

All day: 55 degrees, wind and rain
14 hour day at work marking and hauling boxes. Lots of loaded carries.

Comments:
Nutrition was minimal until dinner. Was tired so just got some lasagna and potatoes on the run from Lunds.