Wed: 4/29/15, Str

Early AM:
Quiet time

then: recharge 
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

In the PM:
Warm up: 

Joint mobility
Foundation drills
Run down block and back @ fast pace (4:18)

then: workout
10-5-3-2 kb press @ 2 x 45#

5-1 kb press @ 2 x 45#
_____

3 x 5 DHNK pull-ups on tree
_____
3 x 3 deadlift @ 225#
_____
8-7-6-5 kb front squat  @ 2 x 45#

_____

1 x 25 2h swing @ 80#
_____

1:00/1:00 suitcase hold @ 80#

1:00 farmer carry hold @ 2 x 45#
_____
Hill sprints:
2 x 300m hill sprints (last one 49 sec PR)
_____
Then: cool down

12 min walk @ easy pace 

Dousing 3 x 5 gallons

Joint mobility 

Cold shower 

Notes: 
Day 2 of mass gain program. Experimenting with nutrition and number of reps per day if I am going to go high frequency route. 

Reps: 

- Right now approx 10 deadlifts, 15-25 presses, >15 pulls, right around 15 squats and lots of loaded carries and grip work seems right. Prob need to add more pulling. I am trying to take a focused approach to warm ups and cool downs and not to skip them. 

Nutrition: 

- don't overeat before a workout. Talked to Dan and he mentioned to hit carbs hard directly after workout. Need to drink more water. 

Weight:
206# this am.
Nutrition:
- AM: 2 cups of coffee w/ cream, 2 pieces of french toast, 1 tbs organic peanut butter, 2 scoop protein shake.
- Lunch: Kwans chinese buffet. 3 plates. Completely bloated. Cup of coffee after.

- post workout: 1 piece of toast w/ peanut butter, 2 scoop protein shake, lots of water, 1 cup coffee.

- dinner: 5 eggs, cheese, salsa. Water. 2 small cookies. 

Tue: 4/28/15, Str

Early AM:
Quiet time (15 min)

then:
Cold shower
Joint mobility

then:
2 x (7-1) pushup/flr ladder (56 total)

In the PM:
40 min walk @ easy pace

then: later
Joint mobility
Foundation drills

5 min run @ med/fast pace

Then: 

3 x 3 deadlift @ 225# (easy, quick)

3 x 5 dbl kb fs @ 2 x 45# (pause at bottom)

3 x 5 dbl kb press @ 2 x 45#

3 x 5 dhnk pull-ups (tree)

1 x 25 2h swing @ 80# (easy, snap)

Long farmer carry @ 2 x 45#

then:
2 x 300m hill sprint (3 min rest between, 58 sec, 53 sec)

Then: cool down

10 min walk 

Stretch 

Cold shower

Notes: Mass gain day 1. Hill sprints are tough, long hill. 

Sleep: 1100pm-630am (7.5 hours)
Weight: 205#
Nutrition:
- AM: a couple cups of coffee
- Lunch: Pork chop, 2 x boiled potatoes w/ bbg sauce, chocolate milk, some chips.

- dinner: burger, fries, water at Irish pub.

Sun: 4/26/15, walk,

Early AM: 

Headed into work for a few hours 

Then: 

50 min walk w/ family 

Slowly improving. 

Sat: 4/25/15, sick, walk, house

Still sick so took it easy. BSF in the morning for 3 hours then a nice 40 min walk home at a fast clip. Rest of the day spend mudding and taping the basement then had to run into work for a few hours. 

Thur-Sat - sick

Lots of cold showers, some stretching as well. 

Bad cold/allergies. Head feels like it's about to explode. Green snot, stuffed up, aches and pains. 

Wed: 4/22/15, house work, recharge

600am, 35 degrees, clear

Quiet time (30 min)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder

In the PM: 

Muding and taping in house (6 hours)

Then: later 

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 strict pushup/FLR ladder

Tue: 4/21/15, ar, house work

600am, 38 degrees, cloudy, windy

Quiet time (40 min)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder 

In the PM: 

Cold shower 

Joint mobility

House work in basement. Putty and caulk to prep for painting.

Mon: 4/20/15, ms d5

600am, 38 degrees, cloudy, rain

Quiet time (40 min)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder 

In the PM: 

4 x 8/8 1h c&p @ 20kg

4 x 8/8 1h health snatch @ 20kg

4 x 8 dbl kb front squats @ 2 x 20kg

2 x 90 sec farmer carry hold @ 2 x 20kg

2 x (5-1) very strict, very slow pushup/FLR ladder 

Sun: 4/19/15, rest, house work

700am, 48 degrees, cloudy

Church (75 min)

Rest of the day: 

House work in basement

Comments:
Had a couple pancakes in the am, then pizza for dinner. Nothing in between. 

Sat: 4/18/15, AR, house work

530am, 50 degrees, clear

Quiet time (30min)

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 pushup/FLR ladder

25 min walk @ fast clip 

BSF prep (2 hours)

Afternoon:

House work on basement. Building in shelving around fireplace ect...

Fri: 4/17/15, ms d4

540am, 50 degrees, cloudy

Quiet time (40 min)

Cold shower 

Joint mobility

Foundation drills 

Pushup/FLR ladder 

Then: later 

25 min @ a fast clip 

Did a bunch of pull-ups in the park afterwords

In the PM: 

5 x 5 band pushups @ green js band

5 x 10 2h swing @ 2 x 20kg 

Cold shower 

Joint mobility

10-8-6-4-2-1 Pushup/FLR ladder 

Relaxed stretching 

Comments: 

Short on time in pm. Band pushups felt great. 

Thur: 4/16/15, ms d3, run

430am, 50 degrees, cloudy
Work (60 min)

Quiet time (45 min)

Cold shower
Joint mobility
Dynamic stretch
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

then: later 
20 min walk with junior at a fast clip

In the PM: 

5 x 5/5 1h c&p @ 20kg

5 x 5/5 1h health snatch @ 20kg 

5 x 5 dbl kb front squat @ 2 x 20kg

2 x farmer carry holds for time @ 2 x 20kg

1 x 10 janda sit-ups 

1 x 50 leg levers 

1 x 50 supine bridges 

1 x 50 supermans 

1 x 90 sec FLR 

Then: later

2.5 mile run @ steady pace 

Some chin-ups on the tree branch 

Joint mobility

Foundation drills 

Relaxed stretching 

Wed: 4/15/15, AR, run, kbs

600am, 48 degrees, clear
Quiet time (30 min)

Cold shower

Joint mobility
10-8-6-4-2-1 pushup/flr ladder

In the PM: 

50 min walk (to dinner and home)

Then: later

2.5 mile run @ steady pace, a couple hard kicks on hills

1-12 2h swing breathing ladder @ 20kg

2 x 5 prying goblet squat @ 20kg 

10-8-6-4-2-1 pushup/FLR ladder 

1 x 3 x rdl off step @ 20kg 

Joint mobility

Relaxed stretching 

Cold shower 

Comments: 

Good recovery day. Spent most of it outside. No tv. Stopped eating at 545pm. 

Tue: 4/14/15, ms d2, run

600am, 36 degrees, clear (day 43)
Quiet time (30 min)

Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder

In the PM: 

5 x 5 dhnk tree pull-ups (30 sec rest)

5 x 5 band pushups w/ green js band (1 min rest)

5 x 10/10 1h swing @ 45#

3 x 20 2h swing @ 45#

2.5 mile run (22 min, 8:48 mpm)

Band stretch to cool down