Thur: 5/14/15, str/end (upper)

Early AM:
Quiet time

then:
WOD 1: General health
Cold shower
Joint mobility
Foundation drills (extended, lower back is sore from pulling buckthorn)

In the PM: 

WOD 2: Str/end (upper, push) 

Dbl kb press: 

10 x 5 @ 2 x 45#kb 

- 30 sec rest 

Then: 

Band pushup

8 x 5 @ green js band 

- 45-60 sec rest 

Then: 

15 x forward raise 

15 x lateral raise 

15 x bent over fly 

- 3 rounds, no rest @ 2 x 10lb plates 

Then: 

Max poundstone curls 

Max band tricep pushdown 

- 3 rounds 

Then: cool down 

1 x 1 min oh hold @ bar

2 x 1 min FLR 

Notes: 

- kept cals in check but feel full. Most likely to lots of cheese and the couple beers before bed. Simple carbs like cream of rice and oatmeal are what is sitting best. All other carbs make me sleepy and bloated feeling. 

Sleep:
6 hours
Weight: 
205#
Nutrition: 

AM:

- 3 cups coffee

- 1/2 leftover cupcake 

Lunch: 

- protein shake 

- 1/2lb pulled chicken w/ bbq sauce 

- 1/2 cup oatmeal w/ honey

PM: 

- protein shake 

- 3 cups cooked cream of rice w/ raisins

- 8 eggs

- mixed veggies

- 1 cup cheddar cheese 

- 2 labat blue beers

Totals:
- Cals: 3105
- Prot: 195g
- Carb: 279g
- Fat: 107g

Wed: 5/13/15, conditioning, recovery

Early AM:
Quiet time (30 min)

then:
WOD 1: prehab/general health
Cold shower
Joint mobility
Foundation drills

In the PM:
WOD 2: Conditioning

Joint mobility

Dynamic stretch 

Then: 

5 x 120yrd prowler push @ 45#

- soft, sticky grass. Tough to push.

- 2-3 min rest between

Then: 

4 x 240yrd jog @ 45# weight vest 

- 2-3 min rest 

Then: 

4 x 120yrd farmer carry @ 2 x 45# plates

- 2-3 min rest 

Then: cool down

Carry equipment back to truck

Then:
WOD 3: recovery/general health
Pulled buckthorn and worked in the yard for 2 hours.

then: cool down
Cold shower
Joint mobility
Foundation drills

Sleep:
6.5 hours
Weight:
206#
Nutrition:
 - Ate clean until dinner, ate 3/4 of a large pizza.

Tue: 5/12/15, Str/end lower, prehab

Early AM: 

Quiet time (30 min)

Then: later in AM

WOD 1: prehab/general health

Cold shower 

Quick stretch 

In the PM:

WOD 2: Str/end lower 

10 x goblet squat @ 45# kb

10 x sldl @ 45# kb

15 x 2h swing @ 45# kb

- 2 rounds 

Then: 

Dbl kb front squat 

6 x 6 @ 2 x 45# kbs 
- 1 min rest between sets

Then:

2 h swing 

6 x 15 @ 80# kb
- 1 min rest between sets

Then: cool down 

1 x 15 kneeling ab wheel rollout 

Random arm work 

Then: later in PM

WOD 3: prehab/general health

Cold shower 

Joint mobility

Foundation drills 

Sleep: 6.5 hours 

Weight: 206#

Nutrition: 

AM: 

- 2 cups oat cereal

- 1 cup whole milk

- 2 tbl almond butter 

Lunch: 

- 1/2lb pulled chicken w/ bbq sauce 

- kale 

- chips (to many, bad habit)

PM: 
- 1/2 lb chicken thighs
- 4 yukon gold potatoes
- gatorade
- protein shake
Totals:
- Cals: Approx 3150
- Prot: 206g
- Carb: 323g
- Fat: 130g

Mon: 5/11/15, Str/End Upper

Emphasis: Str/End Upper, structural work

In the PM:

WOD 1: 

Emphasis: Str/end 

1h press: 

5 x 10/10 @ 45# kb

Then: 

1h bent over row: 

5 x 20/20 @ 45# kb

Then: 

10 x front plate raise @ 10#

10 x lateral plate raise @ 10#

10 x bent over fly @ 10#

- 3 rounds, no rest between rounds 

Then: 

Max poundstone curls @ bar

Max band tricep extensions 

- 3 rounds 

Then: later 

WOD 2

Emphasis: Structural P/E (breathing)

10/10 x 1h swing @ 45#

10/10 x 1h clean 

10 x perfect pushup 

- 3 rounds (5:50)

Then: cool down

Hot bath 

Cold shower 

Sleep: 7 hours
Weight: 206#
Nutrition:
AM:
- small bit of cornbread
- 3 cups of coffee
Lunch:
- 1/2lb shredded chicken w/ bbq sauce
- 2 cups berries
- 4 servings of chips (poor choice, lack of discipline)

Dinner: 

- Mac and cheese

- 1/2 beer 

Totals: 

- cals: 2302

- prot: 94g

- carb: 283g

- fat: 75g

Sun: 5/10/15, rest

630am, 47 degrees, cloudy, windy 

Douse 3 x 5 gallons 

Joint mobility

Foundation drills 

Sleep: 8 hours 

Weight: n/a 

Nutrition: 

AM:

- 5 pancakes 

- 2 pieces of uncured, organic bacon

- 4 cups of coffee 

Lunch: 

- 8oz coke 

- protoin shake 

Dinner: at inlaws 

- chips and salsa

- 4 x pork spare ribs 

- 1 piece of cornbread 

- beans 

- coleslaw

- 1 small bloody mary

Totals: 

- cals: approx 2000-2100

- prot: 74g

- carb: 380g

- fat: 61g

  

Sat: 5/9/15, active recovery, manual labor

Emphasis: AR, dock work 

600am, 37 degrees, clear

Douse 3 x 5 gallons 

Cold water swim in Lake Carlos 

Joint mobility 

Foundation drills 

Then:

Quiet time (30 min)

Afternoon: 

Put in the dock. Carrying 16 foot iron molds, 8 ft wood sections, pounding pipes ect (3.5 hours)

Then: cool down

Douse 3 x 5 gallons 

Cold water swim

Joint mobility

Foundation drills 

Notes: 

- really sun burned. Sore lower back at night. Dock went in easy this year. Carrys felt light. Added weight really helped. 

Sleep: 7 hours 

Weight: n/a

Nutrition: 

AM: 

- 1/2 cinnamon role 

- 4 cups of coffee 

PM: 

- 2 canoe paddler beer 

- 16oz ribeye 

- asparagus 

- baked potatoe w/ butter and sour cream 

- some chocolate 

Totals: 

- calories: 2500

- protein: 133g

- carb: 119g

- fat: 111g

Fri: 5/8/15, breathing ladder

Goal: breathing ladder 

Early AM: 

Quiet time 

Then: recharge 

Cold shower 

In the afternoon: 

WOD 1

Emphasis: breathing ladder 

10 x squat 

5 x goblet squat @ 45#

10 x 2h swing @ 45#

- 2 rounds 

Then: 

Breathing ladder 

1-15-1 2h swing @ 80#

Then: 

1-8 1h swing @ 45# 

- r/l then breathe 

Then: 

5 x 10 perfect pushup 

Then: 

15 x perfect an wheel rollout 

Then: cool down

Relaxed stretching 

Hot shower 

Notes: 

- solid work. Legs felt good afterwords.

Sleep: 7.5 hours 

Weight: 206#

Nutrition: 

- somewhat cheat day. Approx 4000 cals. Was good until dinner, which was pizza, salad, beer.

Thur: 5/7/15, Str/end (upper), recovery

Daily goal: Str end (upper), recovery 

Early AM: 

Emphasis: Spiritual, Recharge 

Quiet time (30 min)

Then: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

WOD 1

Emphasis: Str End (upper)

20 x band pullaparts 

10 x band dislocates

20 x band hammer curls 

20 x band tricep extensions 

- 3 rounds 

Then: 

10 x front shoulder raises

10 x lateral shoulder raises

10 x bent over flys 

10 x cuban press 

1 min rest 

- 3 rounds @ 2 x 10# plates 

Then: 

Dbl kb press 

10 x 5 @ 2 x 45# kbs 

- 45-60 sex rest between sets 

Then: 

25 x perfect pull-ups

- Pause at bottom and top

- Done in sets of 1-4

Then: 

5 x 10 perfect pushups 

- 30 sec rest between sets 

- Chest to deck, 1 sec pause at top

Then: cool down 

Max reps x poundstone curls 

Max reps x tricep push downs 

- 3 rounds 

Later: 

WOD 2 

Emphasis: Recovery 

25 min run @ easy pace in the rain

Then: 

Douse 3 x 5 gallons 

Joint mobility (extended)

Foundation drills 

- all done outside in the rain

Notes: 

- kb presses were tougher than normal due to pre-fatigue from band work and shoulder work. Recovery work was done outside in the rain and was much needed. Legs are pretty sore from yesterday. Body feels good overall though, I think mostly due to improved and tracked nutrition. 

Sleep: 

- 7 hours, 30 min 

Weight:

- 205#

Nutrition: 

AM: 

- 2 x large coffee w/ cream
- 1 mozzarella cheese stick
Lunch:
- 1/2lb pulled chicken w/ bbq sauce
- 1 cup cooked brown rice
- 1 cup mixed berries
- 1/4 cup raisons
- 1 protein shake 

Post workout: 

- 1 cup coffee w/ cream

- protein shake 

Wed: 5/6/15, Str End (lower)

Goal: Strength Endurance (lower)

Early AM: 

Quiet time 

Then: recharge 

Cold shower 

Joint mobility and stretching 

Foundation drills 

In the PM: (WOD 1, Str End)

Brief joint mobility 

Fire hydrants 

Then: 

Back squat: 

10 x bar

5 x 135

3 x 185

Then: 

3 x 6 @ 225#

Then: 

1 x 10 @ 185# (w/ 4 count negative)

Then: 

1 x 100 @ 135#, 

100 air squat penalty every time bar is racked.

(Finished all 100 unbroken)

Then: cool down 

100 x air squats 

Light stretching 

Foam roll x 10 min 

Then: later (WOD 2, recovery)

40 min walk at varrying paces 

Then: 

Long cold shower 

Sleep: 7 hours, 30 min

Weight: 205#

Nutrition: 

AM: 

- 4 cups of coffee 

Snack: 

- handful of chips 

Lunch: 

- 1/2lb pulled chicken w/ bbq sauce

- 1 cup oatmeal 

- water 

Pre-workout: 

- 1/2 turkey sandwich

- a bunch of water 

Post workout: 

- 1 cup grapenuts 

- 1 cup whole milk 

- 1/2 cup mixed berries 

- 8oz sprite 

- 1 cup coffee w/ cream

Dinner: 

- 1/2lb organic pork chop

- 2 cups cooked cous cous 

- 3 biscuits 

Totals: 

- cals: 3670

- prot: 196g

- carb: 349g

- 121g

Notes: 

Tough workout today. I finished the 100 back squats challenge unbroken which I was encouraged with. Top level strength is pretty poor but strength endurance for lower body isn't terrible. Legs will be very sore tomorrow.

Tue: 5/5/15, recovery (mobility focus)

Goal: Recovery (mobility emphasis)

Early AM: 

Quiet time 

Then: recharge 

Cold shower 

Joint mobility and stretching 

Foundation drills 

In the PM:

Cold shower 

Nutrition: 

AM: 

- 2 cups of coffee 

- 1 8oz coke mid morning 

Lunch:

- a bunch of chips while on the run 

PM: 

- 1/2 lb grass fed beef burger 

- spring mix salad w/ fruit 

- fresh mozzarella, tomatoes, basil 

- 2 x labat blue 

Before bed: 

- 1 8oz glass whole milk and some chocolate almonds 

Totals: 

- calories: 1965 

- protein: 88g

- carbs: 175#

- fat: 103#

Sleep: 
- 7 hours, 15 min

Notes: 

No training so did my best to keep calories under 2000. 

Mon: 5/4/15, Str (Upper, Mtn Dog Pull)

Goal: Upper body strength (Mtn Dog Pull)

Early AM: 

Quiet time 

Then: recharge 

Cold shower 

Joint mobility

Foundation drills 

10-8-7-4-2-1 pushup/FLR ladder 

In the PM: 

Strength: Mountain Dog Pull

Warm Up: (promote bloodflow)
Joint mobility 

2 x 20 band pullaparts 

2 x 10 band shoulder dislocates 

2 x 20 band hammer curl 

2 x shoulder complex @ 2 x 10# plates

then:
Meadows row: 

1 x 8/8 @ 35#

1 x 8/8 @ 45#

4 x 8/8 @ 55# (work sets)

Barbell bent over row: 

4 x 8 @ 135# (work sets, lower weight next time, squeeze lats, full ROM)

Kb bent over row:

4 x 8 @ 2 x 45# w/ 3 sec ISO at top (works sets, tough)

Deadhang hold:

2 x max on tree branch (felt awesome, really good stretch)

Dbl kb shrug: 

3 x max w/ 2 x 45# kb w/ 3 sec ISO at top (25, 12, 12)

1 x max reps no ISO hold (30)

1 x max ISO hold at top 

Poundstone curl: 

50 total (40,10)

Band pull downs:

50 total (30,20)

Then: Cool down

Band work and played w/ my son

Weight:
- 207# upon waking 

Nutrition: 

AM: 

- 2 mini scones 

- 2 x black coffee w/ cream

Lunch:

- 1/2 kb pulled chicken w/bbq sauce 

- 2 cups cooked brown rice 

Post workout: 

- 1/2 cup cream of rice 

- 2 scoops protein powder 

- 1 cup water  

Late dinner: 

- 1 x junior double cheeseburger 

- 1 x small chocolate sundae 

Totals: 

- calories: 2,748 

- protein: 176g

- carbs: 296g

- fat: 71g

Notes:
- Did in garage so limited equipment. Big time pump. Could barely do 2 pullups at the end. Felt good. Nice change of pace.

Sun: 5/3/15, str, manual labor

AM: 

20 min walk @ easy pace 

Then: 

2 x (6-1) chin-up ladder 

Afternoon:

Packing, hauling and spreading 20, 30# bags of mulch. Then dug out and installed a fieldstone path leading up to the house. (4 hours worth @ fast pace)

Then: cool down

Cold shower

Joint mobility 

Foundation drills 

In the PM: 

Joint mobility 

Dynamic stretch 

_____

Dbl kb press: 

2 x 5 @ 2 x 45#

_____

Dbl kb front squat: 

2 x 5 @ 2 x 45# (slow and tight)

_____

Deadlift:

2 x 5 @ 225# (slow and tight)

_____

Then: cool down 

Light joint mobility 

Reading and relaxing 

Weight: 203#

Nutrition: 

AM: 

- 2 mini muffins (garbage)

Afternoon:

- 1 cup grapenuts

- 1 cup whole milk

- 1 cup frozen blueberries

- 1 scoop protein shake 

PM: 

- turkey sandwich w/ tomatoes, cheese and sprouts.

- small chocolate shake 

- water 

Total: 

- Calories: 2591 

- protein: 100g 

- fat: 72g 

- carbs: 397g 

Sat: 5/2/15, Str (bs, bp, sled)

Early AM: 

Cold shower 

Afternoon:

Joint mobility 

Some upper body band work

_____

Then: 

Back squat: 

Work up to a heavy set of 5 (255#)

Then: 

3 x 2 @ 225#

_____

Then: 

Bench press:

3 x 5 @ 195#

_____

Then headed to park for sled pushes 

4 x 120 yards (approx) @ 90# w/ high handles (2:1 rest)

_____

Then: cool down 

Brief relaxed stretching 

Band stretching 

Then: later

52 min walk @ conversational steady pace

Nutrition: 

AM: 

- 2 cups coffee 

- 3 large eggs

- 1/2 cup pj cheese

- 2 organic cheddar brats 

Pre-workout: 

- small coke 

Post workout: 

-2 protein shakes (1 scoop each, 64oz water)

- 1 cup grapenuts

- 1 cup whole milk

- 1/2 cup frozen blueberries 

PM: 

- 3/4 lb beef

- fresh mozzarella

- tomatoes, avacados 

- fries (small serving)

- 1 1/2 budweisers 

Fri: 5/1/15, active recovery

Early AM: 

Quiet time 

Then:

Cold shower 

Joint mobility

Foundation drills 

Later in the day: 

Joint mobility 

Weight: 205#

Nutrition: 

AM:

- 1/2 cup cream of rice 

- 1 cup of whole milk

- 1 scoop protein shake

Lunch: 

- 3 hard boiled eggs

- 1 cup grape nuts 

- 1 cups whole milk

- 1/2 cup blueberries

- 1 scoop protein shake

PM: 

- 4 pieces sausage and pinnaple pizza

- 1 beer

- 2 shots whiskey