Early AM:
Cold shower
Joint mobility
Foundation drills
in the afternoon:
Steve Nash shooting drill x 30 min (really pushed hard and got a great sweat up)
then:
Coach basketball practice x 150 min
Not time or energy to get a lift in after practice.
Wednesday, December 28, 2016
Mon: 12/26/16, recharge, day 9, Steve Nash Shooting drill, coach
Early AM:
Cold shower
Joint mobility
Foundation drills
in the afternoon:
Steve Nash shooting drill x 20 min
then:
Coach basketball practice x 150 min
then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
1 x 15 2h swings
Comments:
Still fighting a cold. Milk has not been sitting well with me as of late. Gives me a bad stomach ache and really lethargic.
Cold shower
Joint mobility
Foundation drills
in the afternoon:
Steve Nash shooting drill x 20 min
then:
Coach basketball practice x 150 min
then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
1 x 15 2h swings
Comments:
Still fighting a cold. Milk has not been sitting well with me as of late. Gives me a bad stomach ache and really lethargic.
Sun: 12/25/16, recharge, Christmas
Early AM:
Cold shower
Joint mobility
Foundation drills
then:
Christmas day my wife and boys. Such a magical time with young kids.
Had my parents over for dinner. Cooked a Reserve Aged Beef Rib Roast. It was fantastic.
Cold shower
Joint mobility
Foundation drills
then:
Christmas day my wife and boys. Such a magical time with young kids.
Had my parents over for dinner. Cooked a Reserve Aged Beef Rib Roast. It was fantastic.
Sat: 12/24/16, recharge, recovery
In the AM:
Cold shower
Joint mobility
Foundation drills
Worked rest of the day.
Church @ 3:30pm
Out-laws house for Christmas Eve.
Cold shower
Joint mobility
Foundation drills
Worked rest of the day.
Church @ 3:30pm
Out-laws house for Christmas Eve.
Fri: 12/23/16, recharge, Dan John Hotel Workout, recovery
Wake Up: 600am
Sleep: 5 hours
Weight: 200
Cold shower
Joint mobility
Foundation drills
in the afternoon:
20-15-10-5-3-2
Machine horizontal press
Lat pulldown
Machine standing curl
Machine rope tricep pushdown
then:
Hot tub x 20 min
Sauna x 10 min
Cold shower
- 3 rounds
Sleep: 5 hours
Weight: 200
Cold shower
Joint mobility
Foundation drills
in the afternoon:
20-15-10-5-3-2
Machine horizontal press
Lat pulldown
Machine standing curl
Machine rope tricep pushdown
then:
Hot tub x 20 min
Sauna x 10 min
Cold shower
- 3 rounds
Friday, December 23, 2016
Wed: 12/21/16, day 8
Wake Up: 530am
Sleep: 6.5 hours
Weight: 202
In the afternoon:
30 min x Steve Nash shooting drill
then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk pullups
1 x 25 2h swings
Bearhug carry
then:
Coach practice x 90 min
Sleep: 6.5 hours
Weight: 202
In the afternoon:
30 min x Steve Nash shooting drill
then:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk pullups
1 x 25 2h swings
Bearhug carry
then:
Coach practice x 90 min
Wednesday, December 21, 2016
Tue: 12/20/16, day 7
Wake up: 600am
Sleep: 7 hours
Weight: 202
Cold shower
in the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 7 super slow dhnk pullups
1 x 30 2h swings @ 80
Bearhug carry
then:
Steve Nash shooting drill x 15 min
then:
game night x 5 hours
Sleep: 7 hours
Weight: 202
Cold shower
in the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 7 super slow dhnk pullups
1 x 30 2h swings @ 80
Bearhug carry
then:
Steve Nash shooting drill x 15 min
then:
game night x 5 hours
Tuesday, December 20, 2016
Mon: 12/19/16, Day 6
Wake Up: 630am
Sleep: 7.5 hours
Weight: 202
Cold shower
in the afternoon:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 7 dhnk pullups (super slow)
1 x 30 2h swings @ 80
Bearhug carry @ 100# bag
then:
Coach basketball practice x 90 min
Comments:
My nutrition has been pretty poor as of late. Really needs to change. I am so active during the day that it doesn't effect my weight per say, but I can really tell it effects my immune system, joint inflamation, sleep patterns ect. Plus I just need to build better nutritional habits for the long run.
Sleep: 7.5 hours
Weight: 202
Cold shower
in the afternoon:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 7 dhnk pullups (super slow)
1 x 30 2h swings @ 80
Bearhug carry @ 100# bag
then:
Coach basketball practice x 90 min
Comments:
My nutrition has been pretty poor as of late. Really needs to change. I am so active during the day that it doesn't effect my weight per say, but I can really tell it effects my immune system, joint inflamation, sleep patterns ect. Plus I just need to build better nutritional habits for the long run.
Sunday, December 18, 2016
Sat: 12/17/16, gpp snow shovel
3 hours of snow shoveling and starting to build a quincy with my son. Blizzard last night and cold front coming in tomorrow.
Fri: 12/16/16, Day 5
In the AM:
Coach strength and conditioning class x 50 min
In the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk pullups
1 x 30 2h swings @ 80
Bearhug carry x a super long ways
2 x 5 dbl kb front squats @ 2 x 45
Late in the PM:
Blizzard so 2 hours of heavy snow shoveling
Coach strength and conditioning class x 50 min
In the PM:
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk pullups
1 x 30 2h swings @ 80
Bearhug carry x a super long ways
2 x 5 dbl kb front squats @ 2 x 45
Late in the PM:
Blizzard so 2 hours of heavy snow shoveling
Thur: 12/15/16, day 4
Wake Up: 530am
Sleep: 6.5 hours
Over Lunch: in dress clothes (approx 10 min)
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk pullups (slow, perfect form)
1 x 30 2h swings @ 80
1 x 20 strict barbell curls
In the PM:
10-8-6-4-2 x dbl kb cleans @ 2 x 45
5-4-3-2-1 x dbl kb front squats @ 2 x 45
Bearhug carry between each rung @ approx 100# bag
then: later in the PM
Coach basketball away game, 5+ hours in total.
Sleep: 6.5 hours
Over Lunch: in dress clothes (approx 10 min)
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 6 dhnk pullups (slow, perfect form)
1 x 30 2h swings @ 80
1 x 20 strict barbell curls
In the PM:
10-8-6-4-2 x dbl kb cleans @ 2 x 45
5-4-3-2-1 x dbl kb front squats @ 2 x 45
Bearhug carry between each rung @ approx 100# bag
then: later in the PM
Coach basketball away game, 5+ hours in total.
Thursday, December 15, 2016
Wed: 12/14/16, Day 3
Wake Up: 600am
Sleep: 8 hours
Weight: 205
Early AM:
Cold shower
then:
Coach strength and conditioning test x 90 min
then: over lunch in dress clothes
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 5 dhnk pullups
1 x 30 2h swings @ 80
Carries @ 2 x 45's
1 x 20 strict barbell curls
In the PM:
Humane burpee
10/10 x 1h swings @ 45
5 x prying goblet squats @ 45
walk out into 10 x perfect pushups
walk back into 5 x dhnk pullups
- 2 rounds
then grabbed huge punching bag and did bearhug carries, 1 shoulder carries and bag shouldering to finish up. Assuming bag weights approx 100lbs
then:
Coach basketball practice x 90 min
Sleep: 8 hours
Weight: 205
Early AM:
Cold shower
then:
Coach strength and conditioning test x 90 min
then: over lunch in dress clothes
2 x 5 deadlift @ 225
2 x 5 bench press @ 155
2 x 5 dhnk pullups
1 x 30 2h swings @ 80
Carries @ 2 x 45's
1 x 20 strict barbell curls
In the PM:
Humane burpee
10/10 x 1h swings @ 45
5 x prying goblet squats @ 45
walk out into 10 x perfect pushups
walk back into 5 x dhnk pullups
- 2 rounds
then grabbed huge punching bag and did bearhug carries, 1 shoulder carries and bag shouldering to finish up. Assuming bag weights approx 100lbs
then:
Coach basketball practice x 90 min
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