Thur: 5/28/15, pushups, hoops, tennis

500am: 

Quiet time: 

- devotions 

- homiletics (prov 8)

- journal 

600am, 63 degrees, clear 

Douse 3 x 5 gallons 

Joint mobility 

Foundation drills 

Then: 

115 x strict pushups 

4 x 10/10 1h swings @ 20kg

In the PM: 

40 min basketball 

- 15 min Steve Nash shooting drill 

- 25 min 1v1 

Later: 

30 min tennis with my sister 

Notes: 

Added weight allowed me to play bully ball in 1v1 but speed and athleticism  really suffered. Ideal weight for hoop and overall athleticism would be approx 200#.

Wed: 5/27/15, recharge, pushup

430am: 

devotion 

homiletics (prov 7)

journal 

Then: 

cold shower 

joint mobility 

foundation drills 

115 x pushups (gtg)

Quick yoga hip mobility

Tue: 5/26/15, upper

430-610am: 

Quiet time:

- devotions

- homiletics (prov 6)

- journal 

Danas work: 

- planning for day/week

610-635am: 

Morning recharge: 

- cold shower 

- joint mobility

- foundation drills 

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

630-710pm: 

5 x dbl kb press @ 2 x 45# 

5 x dbl kb bent over row @ 2 x 45#

- 7 rounds 

Then: 

15 x front raises 

15 x lat raises 

15 x reverse fly 

- 3 rounds @ 2 x 10# plates

Then: 

15/15 x Alt hammer curl @ 2 x 35#

25 x Band pushdown 

- 2 rounds 

Then: cool down 

Upper body band work 

Mon: 5/25/15

550-700am: quiet time 
Wake up, make coffee.

Dana's work:
- sent out email blast for Memorial Day.

Quiet time: 

- devotions 

- homiletics (prov 6:1-19)

- journal 

Drank 4 cups of coffee during this time. 

700-730am: 
Morning Recharge:

- cold swim 

- douse 2 x 5 gal

- joint mobility

- foundation drills 

- 10-8-6-5-2-1 pushup/FLR ladder

- brush/floss teeth

730-1030am

Cooked Elias breakfast and spent the morning celebrating Mom's birthday at the cabin. During this time I ate 2 fried eggs w/ cheese, had another 2 cups of coffee and a couple small cinnamon roles before packing for the drive home. 

1030-100pm: 

Driving home from up north with family. 

100-430pm:
Family time

430-700pm: 

Caulked and puttied in the basement to get ready for painting. Afterwords spent some time reworking rock retaining wall and pulling weeds outside back of the house. 

700-1015pm: 

Spent evening with my wife. Ate 2 brats, peppers and corn, potato salad and large glass of milk.

1015pm:
Lights out.

Notes:
No training today. Back a bit sore from finishing up the dock this weekend and needed to spend some time with Anna and Elias. 

Sun: 5/24/15, rest

540am, cloudy, still 

Quiet time (40 min)

- devotion

- homiletics (prov 5)

- journal 

Then: Danas work

Planning/project lists (30 min)

Then: prehab/general health

Cold water swim

Douse 2 x 5 gallons

Joint mobility x 28 

Foundation drills x 3 

Sat: 5/23/15, gpp

530am, clear, cold 

Cold swim

Douse 2 x 5 gallons 

Joint mobility

Foundation drills 

Then: 

Quiet time 

- devotion 

- homiletics (prov 4)

- journal 

- prayer 

In the PM: 

Dead stop kb snatch:

10 x 5/5 @ 45#

- 15 sec rest (breathing hard)

Then: 

Dead stop kb clean and press: 

5 x 5 @ 2 x 45# 

- 30 sec rest 

- experimented with kb placement, best place is between legs, wider stance. 

Then: 

Kb play:

5 min of messing around w/ 45# kb

Then: 

Janda sit-ups:

2 x 5 

Then: cool down

Band work

Sleep: 7 hours 

Weight: n/a

Nutrition: 

- pretty solid. Lots of meat and potatoes.

Fri: 5/22/15, lower (density)

Early AM: 

Quiet time

- devotion 

- homiletics (prov 3)

- journal 

Then: 

Cold shower 

In the afternoon:

Deadlift:

3 @ 225# EMOTM for 10 min

- 30 total 

Then: 

3 @ 275# EMOTM for 5 min 

- 15 total 

Then: 

Dead stop snatch 

8 x 5/5 @ 45#

- 15 sec rest between sets 

Then: 

Kb play x 10 min @ 45#

Then: 

Standing band crunch 

3 x 10 @ green js band 

Sleep: 7 hours 

Weight: 204#

Notes: 

- loved the dead stop snatches.

Thur: 5/21/15, upper

Afternoon: 

Dbl kb press:

10-8-6-4-2-1@ 2 x 45# 

Then: 

1h kb press: 

2 x (5-3-2) each hand @ 45#

Then: 

Hammer curl @ 2 x 35# w/ 3 sec hold

Slow band tricep extension 

Pull apparts 

Band dislocates 

- 2 rounds  

Then: later 

30 x dhnk pull-ups 

Sleep: 7 hours 

Weight: 205

Nutrition: 

- <3000 cals 

Wed: 5/20/15, lower (density)

Early AM: 

Quiet time 

- prayer

- streams in the desert

- homiletics (prov 3:1-10)

- journal 

- prayer 

Then: prehab/general health

Cold shower 

In the PM: 

Deadlift: 

6 x 3 @ 225#

- 30 sec rest 

Then: 

15 x 1 @ 275#

- 10-12 sec rest 

Then: 

1h swing:

5 x 5/5 @ 80#

- 30 sec rest 

Then: 

Goblet squat: 

5 x 5 @ 80#

- 15 sec rest 

- breathing hard 

Then: 

Standing ab curl 

4 x 10 @ green js band

Then: cool down

Upper body band work

Lower body band stretch 

Cold shower 

Sleep: 6 hours 

Weight: n/a

Nutrition: 

600am: coffee 

1230pm: 3 eggs, 3 pieces of bacon

430pm: 1 beer 

530pm: part of small app fig and blue cheese pizza, 3 wings, 1/2 beer.

930pm: 4 fried eggs, cheese, protein shake 

Tue: 5/19/15, rest

Early AM:
Quiet time
- Prayer
- Streams in the Desert
- Homiletics (Proverbs 2)
- Journal
- Bible reading
- Prayer

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

PM: 

Some light stretching 

Sleep: 7 hours
Weight: 205#
Nutrition:
- kept it under 3200 cals

Mon: 5/18/15, upper (pull), stretch

6:30am: 

Quiet time

- Streams in the Desert 

- Homiletics (Proverbs 1)

- prayer 

Then: prehab/general health 

Cold shower 

Joint mobility 

In the PM: 

A couple hours of housework in basement. Molding, trim work, caulking and mudding.

Then: later in PM

12 x front raise 

12 x lateral raise 

12 x bent over flys 

- 3 rounds @ 10# plates

Then: 

10/10 x meadows rows @ 50#

10 x 2h swings @ 80#

- 5 rounds 

Then: 

10 x modified t-bar row @ 70#

10 x 2h swings @ 80#

- 5 rounds 

Then: 

Bent over row:

5 x 10  @ 2 x 35#

- 3 sec hold at top

- 25 sec rest 

Then: 

Hammer curls @ 2 x 35#

Band tricep extensions 

- bunch of reps and sets

- blood flow, pump

Then: 

Shrugs 

1 x 100 @ 2 x 35#
- worked grip. 

Then: cool down

Cold shower 

Relax into stretch

Foundation drills 

Sleep: 6.5 hours 

Weight: 206#

Nutrition: 

- 630am: coffee, protein shake 

- 1200pm: 2 cups berries, little bit of pulled chicken, chips, kale. 

- 600pm: cactus salsa thing my wife made plus flax seed chips 

- 1045pm: protein shake 

Totals: 

- cals: approx 2500

- prot: 87g

- carb: 298g

- fat: 93g 

Sun: 5/17/15, rest, walk, housework

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Afternoon: 

Worked on the basement for a couple hours.

Then: 

30 min walk @ a conversational pace. 

In the PM: 

Worked in the basement caulking and mudding for a couple hours. 

Sleep: 8 hours 

Weight: 204#

Nutrition: 

- weekend. Did not track. 

Sat: 5/16/15, run

Afternoon: 

40 min run 

Sleep: 

- very little. Junior had a rough night. 

Weight: 

- 206#

Nutrition: 

- did not track. 

Fri: 5/15/15, back

Early AM: 

Cold shower 

afternoon: 

Joint mobility 

Foundation drills 

In the PM:

Joint mobility

Foundation drills 

Band work 

- brief 

Then: 

DHNK pull-ups: 

4 x 6 

Then: 

RDL: 

4 x 8 @ 185# 

- belt

Then: 

Rack pulls (from knee):

5 x 275, 315, 315, 275, 275 

Then: 

Meadows rows: 

4 x 10/10 @ 50# 

Then: 

EZ curl: 

3 x 12 @ 50#

Then: 

Hammer curl w/ fat grips: 

A bunch of sets x max reps (obliteration)

- 1 sec pause at top

Then: cool down

Light band work

Sleep: 

7.5 hours 

Weight: 

206#

Nutrition: 

- did not track. Pretty solid and normal though.