Fri: 3/27/15, recharge, kbs, shooting

630am, 20 degrees, clear

Cold shower 

Joint mobility

Foundation drills 

75 x strict pushups 

In the PM, 32 degrees, windy

Steve Nash shooting drill x 15 min

Form shooting x 10 min

5 x 10 swings @ 80# every 30 sec 

Douse 2 x 5 gallons 

Joint mobility

Foundation drills 

Comments: 

Poor diet. 

Thur: 3/26/15, recharge, kbs, band pushups

530am, 27 degrees, clear

Day 24
Cold shower 

Joint mobility 

Foundation drills 

100 x strict pushups 

Quiet time x 60 min (Devo, journal, homiletics, prayer)

In the PM:
Cold shower 

Joint mobility

Foundation drills 

4 x 5 band pushups (green js band)

1 x 30 breathing goblet squats @ 45#

4 x 10/10 1h swings @ 45#

Some windmills @ 45# to cool down

Wed: 3/25/15, recharge, heavy back squat

530am, 32 degrees, cloudy, fog

Day 23 

Cold shower 

Joint mobility 

Foundation drills 

75 x strict pushups 

Quiet time x 60 min (Devo, journal, homiletics, prayer)

In the PM:

Joint mobility

Foundation drills

Prying goblet squats @ 45#

Work up to a heavy back squat 

1 x 295# (belt, not a 1rm but close)

3 x 2 back squat @ 225# (easy, fast)

Some deadlift singles @ 275# 

(Focused on tension, slick bar, super easy)

Deadhangs

Foundation drills

Steve Nash shooting drill x 25 min

Form shooting, drills and skills x 15 min

Later in the evening: 

Carried a freezer up some stairs out of a basement then 200 some yards down a hill for a friend. Bear hugged it the whole way. Breathing pretty heavy, awkward hold.

Cold shower 

Joint mobility

Foundation drills 

Nutrition: 

AM: 4 x medium homemade pancakes 

Aftr: brocoli salad, chips, turkey, powerade

PM: pizza

Tue: 3/24/15, recharge,

600am, 28 degrees, cloudy (snow)

Quiet time (30 min)

Cold shower 

Joint mobility

Foundation drills 

100 x strict push-up
(22 days in a row of morning recharge, awesome habit!)

Mon: 3/23/15, recharge, kbs

545am, 30 degrees, cloudy, snow
Cold shower
Joint mobility
10-8-6-4-2-1 pushup/flr ladder
Foundation drills

In the PM: 

10-9-8-7-6-5 dbl kb press @ 2 x 45#

10-8-6-4-2-1 dbl kb front squat @ 2 x 45#

4 x 10/10 1h swing @ 45#

Cold shower 

Joint mobility

Foundation drills 

Nutrition:
- Weight: 205#, looking lean while shoulders and arms thickening out. Really surprised that I was over 200#. Feel like I should be about 195ish.
- Fast: 10pm-830am (10.5 hours)
- 8:30am: 1 piece of toast w/ butter, 1 egg, orange juice, coffee.

- 1130am: kale w/ some pulled chicken

- 430pm: a couple pita chips w/ hummus

- 930pm: 1/2 organic rice burrito, chips and cheese w/ ground beef. 

- stopped eating at 1000pm. 

Notes:
Doing my best to stay away from dairy, processed grain in mass quantities. Focus on moderation and nothing in excess. Otherwise my eating goes to shit and I shovel anything within arms reach into my mouth.

Sun: 3/22/15, recharge, douse

430am, 28 degrees, cloudy, windy

Cold shower 

Joint mobility

Foundation drills 

1 x 40 strict push-up 

Quiet time (2 hours)

Douse 4 gal x 2

Nutrition: 

- fast: 500pm-830am (15.5 hours)

- 830am: 2 pieces of peanut butter toast, eggs w/ goat cheese, bacon.

- 400pm: nachos, 1 beer watching the games.

- bowl of special k w/ rasberries @ 945pm. Note: no milk before bed. Weird dreams and bad stomach in the am.
- Stopped eating at 10pm.  

Sat: 3/21/15, recharge, kbs, douse

500am, 28 degrees, cloudy

(Immediately upon waking, awesome)

Cold shower 

Power breathing 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Quiet time (60 min)

BSF prep (2 hours)

In the afternoon: 

30-20-10-10-10 2h swings @ 80#

2 x 4/4 1h push press @ 80# 

800pm, 28 degrees, cloudy

Douse 4 gal x 2

Power breathing x 3

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder  

Nutrition:

- Fast 800pm-100pm (15 hours)

- 32 oz of water, 2 cups of coffee upon waking

- 100pm: pita chips, hummus 1/2 dark beer.

-400pm: 3/4lb ground beef, tomatoes, avacados, sweet potatoe fries, 1/2 dark beer.

- done eating at 5:00pm. 

Fri: 3/20/15, recharge, kbs

630am, 38 degrees, cloudy

Cold shower

Joint mobility

Foundation drills

10-8-6-4-2-1 pushup/FLR ladder

In the afternoon: 

Cold shower 

In the PM: 

4 x 5 dbl kb press @ 2 x 45# 

4 x 5 dbl kb front squat @ 2 x 45#

4 x 10 dbl kb swings @ 2 x 45#

4 x 5 dhnk tree pull-ups 

Nutrition:

- Fast 1000pm-315pm (15 hours)

A little peanut butter and yogurt at 315pm. 

- Coffee and water throughout the day.

- pizza and beer during games, felt like shit.

- stopped eating at 800pm.

Thur: 3/19/15, recharge, cals

630am, 45 degrees, cloudy 

Cold shower 

Joint mobility 

Foundation drills 

In the PM: 

300 pushups 

150 x sit-up variations 

(Done at commercial breaks of tourney)

Cold shower 

Wed: 3/18/15, recharge, lower

600am, 38 degrees, cloudy

Cold shower

Power breathing

Joint mobility

Foundation drills

1 x 35 strict pushups

In the PM: 

2 - 45# kbs 

10 x 3 front squat (30sec rest)

10 x 5 dbl kb swing (20sec rest)

1-45# kb

4 x 10/10 2h swing (30 sec rest)

4 x 5/5 windmill 

1 x 25 breathing goblet squats 

2 x 5 kneeling ab wheel rollouts (slow)

2 x 5 janda sit-ups 

Band work for shoulders and arms 

Band stretch w/ green js band

Cold shower 

Power breathing

Tue: 3/17/15, recharge, upper

600am, 25 degrees, clear

Cold shower 

Joint mobility 

Foundation drills 

1 x 40 strict pushups 

In the PM: 

12 x 3 dbl kb press @ 2 x 45# (30 sec rest)

5 x 5 dbl kb batwing row w/ 3 sec hold @ 2 x 45# (20 sec rest)

Band work for shoulders and arms (big pump)

2 x 10 kneeling ab wheelrollouts 

Before bed:

Cold shower

Relax into stretch

Mon: 3/16/15, recharge, walk

600am, 48 degrees, cloudy

Quiet time (30 min)

Cold shower

Joint mobility

Foundation drills 

1 x 35 strict pushups

30 min walk

In the PM:

Cold shower

Joint mobility

Foundation drills

10-8-6-4-2-1 push-up/FLR ladder

BSF (2 hours)

Sun: 3/15/16, recharge, walk

500pm: 50 degrees, cloudy

Quit time (45 min)

Cold shower

Joint mobility

Foundation drills

1 x 40 strict pushups

Church x 75 min

Afternoon:

35 min walk w/ sister and junior

Sat: 3/14/15, recharge, run, kbs

440am: 34 degrees, clear

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/FLR ladder 

Quiet time x 40 min

BSF x 2 hours 

In the afternoon:

25 min walk with the family down to the park, 2 x 10 deadhang chin-ups while junior was playing. 

Later: 

Went for a 24 min run on a pretty hilly course, then 3 x 5 dhnk pull-ups on tree branch. 

5 x 5 goblet squat @ 80#

5 x 10 2h swing @ 80#

5 x 5/5 1h press @ 45#

A bunch of suitcase carries @ 80# 

Some windmills @ 45# and deadhang a off tree branch.

Cold shower