Tue: 7/14/15, SM

600am

Streams in the Desert 

Homiletics (rev 20)

Journal 

Prayer 

Then: 

Cold shower 

Joint mobility

Foundation drills 

Then: 

Pushups 

Sit-ups 

- 4 rounds 

-- done at 720am

In the PM:
2 x private basketball lessons

then:
25 min walk @ easy pace w/ wife.

Notes:
Simply ran out of time and motivation.

Nutrition:
Ate 3 square meals today, felt like garbage. Not alert, sleepy and lethargic. Fasting/under eating during the day is going to take priority for a while moving forward. 

Mon: 7/13/15, SM, int

600am, cloudy

Streams in the Desert 

Homiletics (rev 19)

Journals 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

Then: 

Perfect pushups (pause top and bottom)

Sit-ups 

Plank holds 

Hip mobility drills 

-- 3 rounds 

(Done at 720am)

In the PM: 

50 min walk w/ dad at a good clip 

Then: 

4 x .23 mile laps around house 

- 1:22, 1:14, 1:14, 1:15

Then: 

15 min run @ easy pace 

Finished up w/ a cold shower and some relaxed stretching to cool down.

Notes: 

Calves still a bit sore. Otherwise body feels great. 

Nutrition: 

Had some pretzels in afternoon. Lots of coffee and water throughout day. 1 meal at night. Starting to visibly lean out.

Sun: 7/12/15

530am, 70 degrees, clouds, heavy winds 

Douse 2 x 5 gallons 

Joint mobility

Foundation drills 

Then: 

Streams in the Desert

Homiletics (rev 18)

Journal 

In the PM: 

60 min walk w/ family. Finished up w/ a family swim in the lake.

Notes: 

1 small snack in afternoon otherwise 1 big meal at night. 

Sat: 7/11/15, SM, lsd

630am, 66 degrees, windy

Douse 3 x 5 gallons

Joint mobility

Foundation drills 

Then: 

Streams in the Desert

Homiletics (rev 17)

Journal 

Checked in w/ work

Then: outside 

Perfect pushups 

Core excercise 

1 min FLR 

SEALFIT hip mobility drill 

-- 3 rounds 

Then: later 

30 min run @ easy pace 

Then:

1-20kg kb

5-1 1h c&p (did not put kb down)

5-1 1h snatch (did not put kb down)

1 x 20 breathing goblet squats 

1 x 40 darc swings 

Finished up with relaxed stretching and a jump in the lake to cool down. 

Spent a lot of time in the evening talking about endurance training with my uncle Don. Specifically on preparing for mountaineering and alpinism. 

Notes: 

Joints feel good. Calves are still sore from run yesterday. 

Nutrition: 

Fasted until 2 (17 hours). 

Fri: 7/10/15, 16/40, SM, chi run

500am: 

Streams in the Desert

Homiletics (Rev 16)

Journal 

-- 525-600am (35 min)

Then: early morning run 

2 laps to warm up 

-- 1:25, 1:15

4 laps at threshold pace 

-- 5:18, 5:56mpm pace 

15 min run around Excelsior @ easy pace  to cool down.

Then: 

Joint mobility

Foundation drills 

Cold shower 

Brush/floss/shave

-- 610-700am (50 min)

In the afternoon: 

4 x 6 strict pullups 

4 x 6 strict chin-ups 

Then: 

Pushups (1 sec pause at top)

Sit-ups

FLR 

SEALFIT hip mobility drill 

-- 3 rounds 

Then: later 

1-45# kb

4 x 5/5 1h c&p 

1 x 15 breathing goblet squats w/ pause

4 x 10/10 1h swing 

Finished up playing with kb snatch for a bit to cool down. 

In PM: 

2 hours of sanding basment. Had to work really fast. Great little workout. 

Notes: 

Joints feel amazing. Elbows, shoulders, knees and ankles are all great. Kb work was all very smooth and fluid, especially easy on my elbows today.

Nutrition: 

Coffee, water and a handful of oat cereal during the day. 1 large meal at dinner, 2 pulled pork sandwiches, 1 burger w/ fries, 3 tacos, lots of water.

Thur: 7/9/15, no workout

630am: 

Streams in the Desert

Homiletics (Rev 15)

Journal 

Power of a Praying Parent (chapter 1, becoming a praying parent)

-- 60 min total 

In the PM: 

Prepped to paint and prime basement for 3 hours. 

Notes: 

Finished fast at 1030am. 39 hours total. Weighed in at 204 this morning. 

Wed: 7/8/15, 15/40, fast

630am: 

Homiletics (rev 14)

Journal

Streams in the Desert 

Then: 

Cold shower 

Brush/floss

Joint mobility

Foundation drills 

Upper body band work 

In the PM: 

House work and prepped the basement for punting this weekend. Took about 3 hours.

Then: 

Cold shower 

Brush/floss 

2-45# kbs 

1 x 12 press 

1 x 12 bent over row w/ hold at top

1 x 12 front squat 

1 x 20 dbl kb swing 

Joint mobility

Foundation drills 

Notes: 

Weight: 207.8

In the midst of a fast for personal/family reasons. Going on 27 hours before bed, feel just fine. No real hunger pains. Only water and coffee was ingested. 

Tue: 7/7/15, 14/40, walk, kbs

630am:

Quiet time

- Homiletics (Rev 13)

- Journal

then:

30 min walk @ wubbies pace

In the PM:

30 min walk @ fast pace (13:46 mpm)

Then:

2 x 6 tree pullups 

Then:

2-45#kbs

2 x 6 dbl kb press 

2 x 6 dbl kb fs (paused)

4 x 10 dbl kb swings 

Finished up with some kb holds and ab wheel rollouts.

Then: before bed

Cold shower 

Brush/floss 

Joint mobility 

Foundation drills 

Mon: 7/6/15, 13/40, kbs, run

515am:

Quiet time
- Homiletics (Rev 12)
- Journal 

Then: 

Cold shower 

J/M

Foundation drills 

Upper body band work 

In the PM:
2-45# kbs

2 x 5 dbl kb press 

2 x 5 dbl kb fs

4 x 10 dbl kb swings

Finished up with some windmills and tgu's with 1-45# kb to cool down. 

Then: later 

3 mile run @ easy pace 

Then:

6-1 pull-up ladder 

Sun: 7/5/15, 12/40, recovery, bike

Afternoon:
Went on a 60 min bike ride with family.

then:
Pushups
Pullups
Squats
Band good mornings

Notes:
Recovery day. Took it easy. Still hit all movements.

Sat: 7/4/15, 11/40, kbs ski

600am, 58 degrees, haze, clouds, still

Cold plunge in the lake 

Joint mobility

Foundation drills 

Later in AM: 

12 x 3 1h swing @ 36kg 

- 15 sec rest 

Then: 

Slalom ski (longer run)

Finished up with some upper body band work and relaxed stretching in the yard.

All afternoon:  

Enjoyed good food, friends and some adult beverages at 4th of July party at the boathouse.

Fri: 7/3/15, 10/40, ski, kbs

600am, 57 degrees, cloudy, haze 

Jumped in the lake for cold plunge

J/M

Foundation drills 

Then: 

Quiet time 

- homiletics (rev 9)

- journal 

Then: later in am 

2 x slalom ski runs on ski course 

Then: in the yard overlooking lake 

5-1 1h press @ 45#

5-1 1h snatch @ 45#

Some random kb play 

1 x 2/2 1h press @ 36kg (PR)

10-1 ladder 

2h swing @ 36kg

Strict pushups 

Random loaded carries w/ 45# kb around the yard.

Jumped in the lake to cool down. 

Notes: 

Got all movements plus breathing work was skiing. Went really hard on the course.

Thur: 7/2/15, 9/40, kbs, run

445am: 55 degrees, cloudy

Douse 3 x 5 gallons

Joint mobility

Foundation drills 

Then: 

Quiet time 

- homiletics (rev 8)

- journal 

- devotion

Then: later in AM

Some upper body band work to warm up 

Then: 

1-20kg kb

5-1 1h press 

5-1 1h health snatch 

Played around w/ snatches a bit

1-36kg kb

4 x 5 goblet squat (slow + pause)

1 x 40 2h swing 

3 x 10 2h swing 

Farmers carry w/ 1-36kg and 1-20kg kb, alternating hands each trip. 

Then: 

45 min run @ easy pace 

Finished up with band stretching to cool down.

Wed: 7/1/15, 8/40, run

Early AM: 

Quiet time 

- homiletics (rev 7)

- journal 

- devotion 

Then: 

Cold shower 

J/M

Foundation drills 

35 min run w/ wubbs in push carriage 

Then: 

2 x 10 chin-ups (strict)

2 x 20 proper pushups 

Cooled down w/ some relaxed stretching