Sat: 1/30/16, recharge, rest

Wake up: 630am

Sleep: 5.5 hours 

Weight: 198#

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder

Upper body band work

Comments: 

- glass of chocolate milk at 1230pp, otherwise fasted until 500pm. 

- body feels great, joints really loose. 

- took a nap and tried to relax and spend afternoon/evening with my family. 

Fri: 1/29/16, recharge, coach, kbs 24/40

Wake up: 700am

Sleep: 5 hours (poor)

Weight: 199#

Cold shower 

Joint mobility

Foundation drills 

10-8-64-2-1 push-up/flr ladder 

In the PM:

Long band stretch during JV game

Then: 

5-4-3-2-1 

1h press @ 20kg

Dhnk pull-up 

Prying goblet squat @ 20kg added some curls at bottom

Then: 

3 x 10/10 1h swing @ 20kg

Then: 

Relaxed stretching while girls varsity played.

Then: 

Coach x 2 hours (Gameday, won 68-24)

Comments: 

- fasted until 200pm. 

- not good quality sleep lately and caught up with me today.

Thur: 1/28/16, recharge, coach, shoot

Wake Up: 700am
Sleep: 8 hours
Weight: 201#

Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
Upper body band work
1 x 10 super slow kneeling ab wheel rollout (pause at bottom)

In the PM:
Steve Nash shooting drill

then:
Coach x 90 min

Comments:
fasted until noon. Need to do it longer during work day. Increased productivity and energy the less I eat during the day.

No kbs today, had to work once I got home to get caught up.

Wed: 1/27/16, recharge, kbs 23/40, shoot, coach

Wake up: 700am

Sleep: 7 hours 

Weight: 200#

Cold shower 

Joint mobility

Foundation drills 

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work 

1 x 10 kneeling ab wheel rollout (3 sec pause at bottom)

In the PM: 

Steve Nash shooting drill x 20 min 

- continuous movement for all 20 min, alternating sides of court for each series of shots/footwork. No walking, fast jog to each spot and then explosive move/shot. Excellent cardiovascular and sport specific training.  

Then: in weightroom 

10-5-3-2

1h press @ 20kg

DHNK pullups (hard squeeze at top on lower rep series)

Prying goblet squat @ 20kg (mixed in some curls at bottom on some reps)

3 x 10/10 1h swing @ 20kg (did not put kb down, alternated hands on fly)

Some waiter walks @ 20kg

FLR hold x 30 slow breaths (tough)

Jump rope x 2:00

Finished up w/ band stretching to cool down

-- Approx 40 min total (20 shooting, 20 strength work)

Then: 

Coach x 90 min 

Comments: 

- coffee and water throughout the day.

- fasted until noon then turkey sandwhich. 

- chicken, veggies at 830pm. 

- alertness and energy amazing all day.

- pushed hard in shooting work, got great cardio and skill work in. Used lighter kb and upped reps a bit for strength work.

Tue: 1/26/16, recharge, kbs 22/40, coach

Wake Up: 700am
Sleep: 7 hours
Weight: 200.6#

Early AM: 

Work x 2 hours 

then:
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 Pushup/FLR ladder
Upper body band work

then:

Streams in the Desert 

Homiletics (Rev: 13:1-10)

Journal 

Then: 

1 x 8/8 1h press @ 60#

1 x 20 goblet squat @ 60#

3 x 5/5 1h swing @ 90#

1 x 10 kneeling ab wheel rollout

In the PM:

Coach x 3 hours (away game, won 85-41)

Comments: 

- Felt really good this morning upon waking. 

- No inflammation and joints felt very good. 

- Took vit d, zinc/mag/cal and fish oil upon waking up.

- alertness and energy were great yesterday. Fasting throughout the day def played a part in this. 

- had some almonds at 230pm otherwise just black coffee and water. 1/2 sandwhich at 430pm, burger fries malt at 900pm. 

Mon: 1/25/16, recharge, coach, BSF

Wake Up: 730am
Sleep: 5.5 hours
Weight: 204# (high carb and starch intake yesterday, can really feel it in my joints. Lots of inflammation)

Cold shower
Joint mobility
Foundation drills
2 x 30 pushups

In the afternoon: instead of lunch
BSF lecture prep x 40 min

In the PM:
Coach x 75 min (short practice)

then:
BSF x 2 hours (Lecture and Discovery tonight)

Comments:
Fasted all day. Had 4 saltine crackers at 300pm, otherwise just black coffee and water until dinner at 930pm. Monday's are always super busy so no time for training. 

intermittant fasting experiment moving forward.

Nutrition has been poor as of late with all the food and dinners brought over by family and friends after the birth of our second son. So to combat this, I am going to try undereating/fasting during the day and then eating a larger meal at night. Most/all calories will be eaten in one meal after coaching and work are all finished. This has worked really well for me in the past when work has gotten stressful so I will give it another go during our big family change. Since cardiovascular activity is lower than normal in the winter months I am thinking this will work. Time to experiment and see if I can drop to a really lean 192lbs.

Sun: 1/24/16, recharge, kbs 21/40, sauna

Wake up: 700am

Sleep: 7 hours 

Weight: 205# (weighed in after breakfast. Body feels solid and strong)

Cold shower 

Joint mobility 

Foundation drills (extended)

10-8-6-4-2-1 push-up/flr ladder 

Upper body band work

Then: 

BSF lecture prep x 45 min 

In the afternoon:

Hot tub x 10 min 

Then:

Sauna x 5-10 min 

Cold shower 

-- 3 rounds 

Then: 

2 x 5/5 1h press @ 60#

2 x 5 goblet squat @ 90#

1 x 30 2h swings @ 90#

1 x 5/5 1h windmill @ 60#

1 x 10 kneeling ab wheel rollout (3 sec pause at bottom of each rep)

Comments:
Parents moved into a condo that has a sauna in the building. Will be doing my best to frequent this on weekends and as much as schedule allows. Felt amazing today, 10 min as hot as possible, ice cold shower, repeat x 3. The calm that follows is pretty amazing. 

Sat: 1/23/16, recharge, kbs 20/40

Wake up: 530am

Sleep: 6 hours 

Weight: 201#

Early AM:

BSF prep x 3 hours 

In the afternoon:

Cold shower 

Joint mobility

Foundation drills 

Then: 

2 x 4 1h press @ 60#

2 x 5 goblet squat @ 80#

1 x 40 2h swing @ 80#

1 x 20 kneeling ab wheel rollout 

Comments: 

Nutrition still needs work. 

Fri: 1/22/16, recharge, push-ups, coach, kbs 19/40

Wake up: 800am

Sleep: 6 hours uninterrupted 

Weight: 200#

Kids doc appointments all morning. 

In the afternoon:

Cold shower 

Joint mobility

Foundation drills 

Then: 

100 x push-ups 

100 x sit-ups 

Then: 

2 x 10 goblet squat @ 60#

1 x 35 2h swing @ 80#

Some ab wheel rollouts 

Then: 

Coach (Gameday) x 3 hours, won 80-47

Thur: 1/21/16, recharge, push-ups, shooting, coach

Wake up: 800am

Sleep: 8 hours (interrupted, up every 3)

Weight: 198.4#

In the AM: 

Steve Nash shooting drill x 20 min 

- finished up with 20 fts in a row

Then: 

120 x push-ups (gtg)

In the afternoon: 

Cold shower 

Joint mobility

Foundation drills 

10 x push-ups every 30 sec for 5 min (100 total)

In the PM: 

Steve Nash shooting drill x 10 min 

Then: 

Coach x 120 min 

Wed: 1/20/16, recharge, pushups, coach

Wake Up: 800am
Sleep: 8 hours (interrupted and not solid. Up every 2 hours approx)
Weight: 197.4 (no idea how this happened, drank a lot of water and coffee at hospital but nutrition was crap. Lots of eating out and bad cafeteria food the past couple days. GTG pushups in the past have lead to weightloss but overall I was expecting and feeling like I would be sitting at about 205-206lbs)

Cold shower
Joint mobility
Foundation drills
Upper body band work
200 x pushups (gtg)

In the PM:
Coach x 90 min (boys won their game by 34 last night without me, my assistant coaches and captains did a great job executing the game plan and scout. A good sign as the system is always bigger than 1 player or 1 coach)

Tue: 1/19/16, recharge, push-ups, kbs (18/40)

Wake up: 500am

Sleep: restless 5 hours 

Weight: ?

Cold shower 

Joint mobility

Foundation drills 

200 x push-ups (gtg)

In the PM: 

1 x 3/3 1h press @ 60#

2 x 10 goblet squat @ 60#

3 x 10/10 1h swing @ 60#

1 x 15 kneeling ab wheel rollout 

Comments: 

Diet really needs to get back on track after a couple days of eating out/hospital cafeteria food. Any ideas on keeping nutrition in check are welcome. 

Mon: 1/18/16, jm, pushups, rest

Wake up: 4am

Sleep: 4 hours 

Weight: no idea 

All day at hospital. Baby and mom are safe and happy. 

Got 200 push-ups in this morning. Done gtg style and joint mobility work on this afternoon.