40 Day Workout: Week 2 Recap

Movements:
1) Press: Pushups
- 500

2) Pull: Chinup
- 50 reps

3) Squat: Goblet squat, switched between 20kg and 36kg kb, air squats
-  180 reps

4) Hinge: Swing or dbl kb swing using a 36kb kb, or a 20kg kb
- 310 reps

5) Running:
- 2 miles - including a 5:36 1 mile run

6) Jiu Jitsu:
- 5 hours

Notes:
Weight: 208#
Nutrition: Solid
Sleep: Averaging about 7 per night
Body: Really good.
Comments: Dropped overhead pressing and focused on pushups and shoulder is not longer bothering me. Lowered the volume significantly this week and felt great. Body is refreshed and rested which it has not been in quite some time. I had to take Friday-Sunday off due to work and family commitments so that also helped to explain the low volume. Got some solid mat time in this week which was awesome.

Wednesday: Jiu Jitsu (Ground)

Workout 1:

Jiu jitsu x 120 min

1) Worked from top side control and on keeping opponent there.
2) Heel hook from side control.
3) Ankle lock from side control.
4) Americana from side control
5) Straight elbow lock from side control

Notes:
60 minutes of class then 60 minutes of continuous drilling on the above movements. Felt comfortable with all of them. Still learning how to use gravity and weight and not pure strength.

Tuesday: Day 12

Workout 1:

6 mile run @ lsd pace

Workout 2:

Swings: x 50 @ 36kg

Pushups: x 100

Chinups: x 24

Goblet squats: x 15 @ 36kg

Stretch/Joint mobility

Notes:

Work has been super busy lately so today was the first time in a while I had a night where I could get a solid workout in. 

Monday: Rest

Unplanned rest day due to work and BSF.

Notes:

Body feels really refreshed after these past 4 days off. Nutrition has been solid. Eating whole, fresh and natural foods as much as possible has been good so far. 

Friday-Sunday: Rest

Rest due to work schedule. 

Notes:

Weight: 208#

Thursday: Day 11

Workout 1: PM

Jiu jitsu x 90 min 

Drilled:

- scissor sweep

- triangle choke

- arm bar from guard

- kimura shoulder lock from side mount 

Workout 2: later 

Swings: x 50 @ 36kg

Push-ups: x 110

Goblet squats: x 25 @ 20kg

Windmill and TGU practice 

Shoulder mobility w/ bands 

Brief yoga and breathing exercises 

Notes:
Weight: 210#
Nutrition: WFR (whole, fresh and raw as possible) feel great.
Body: Shoulder is feeling better since I dropped OH pressing and switched to pushups and have been doing lots of shoulder mobility with bands and 6# dbs before bed each night.

Wednesday: Day 10

Workout 1: PM

Jiu jitsu x 90 min (standing)

Drilled:

- Step, attack, cover, clinch

- step, attack, cover, right straight

- waist grab defense from straight ahead (put arms inside, clinch, finish with waist lock, pull and lean forward)

- waist grab defense by grabbing opponents wrist while going into a clinch, shoulder pull, then taking their back.

- side throw

Open mat drilled:

- triangle choke 

- arm bar from guard

- arm bar from mount 

Workout 2: PM

Push-ups: x 100

Goblet squat: x 25 @ 20kg

Swing: x 50 @ 36kg

Joint mobility

Notes:

Nutrition: not great 

Sleep: 6 hours 

Body: shoulder a bit better. Still beat up though. Legs feel great. 

Tuesday: Day 9

Workout 1:

800 m run @ recovery pace 

1 mile run (5:34)

800 m run @ recovery pace

Goblet squat: x 30 @ 20kg

Push-up: x 100

Swing: x 100 @ 20kg

Shoulder mobility 

Stretch 

Workout 2:

Jiu jitsu x 120 min 

Drilled:

- scissor sweep

- triangle choke from guard

- arm bar from guard 

- rising arm bar from guard 

Notes: 

Nutrition: solid. Lots of protein.

Sleep: 7 hours

Body: beat up. Calves started cramping during jj and right shoulder is really sore. 

Monday: Day 8

Workout 1: Evening:

One arm press: x 30/30 @ 30#

Push-ups: x 100

Snatch:  40/40 @ 30# 

Swing: x 80 @ 36kg

Goblet squat: x 20 @ 20kg

Squat: x 100 

Pull-up: x 25 

Shoulder complex w/ light dbs 

Shoulder dislocates w/ band

Stretch 

Notes: 

Nutrition: decent. Not great.

Sleep: 6.5 hours

Body: right shoulder really sore from jiu jitsu 

40 Day Workout: Week 1 Totals

Movements:

1) Press: 1 arm press or LCCP w/ 20kg kb

- 100 reps each arm (200 total)

2) Pull: Chinup

- 150 reps (hit an easy 15 in a row)

3) Squat: Goblet squat, switched between 20kg and 36kg kb

- 150 reps 

4) Hinge: Swing or dbl kb swing using 1 x 36kb kb, or 2 x 20kg kbs

- 475 reps

5) Running:

- 7 miles @ LSD pace

- 1200 m of sprint work @ threshold pace

6) Jiu Jitsu:

- 5 hours 

Notes:

Weight: 210#

Nutrition: Better, more minimal. 

Sleep: Averaging about 6-6.5 per night

Body: Good. 

Comments: Will lower volume on over head pressing movements and do a lot of pushups due to shoulder pain  from jiu jitsu. 

Sunday: Day 7

Workout 1: Afternoon

All done w/ 20kg kb

20 x bent press 

30 x chin-up 

35 x goblet squat 

75 x swing 

60 x clean (30/30)

60 x h2h swing

Joint mobility

Dousing 2 x 5 gallon bucket

Cold swim 

Workout 2: PM

Jiu jitsu x 120 min

Drilled escaping from side mount into guard and into turtle then went into drilling the kimura shoulder lock and arm bar from guard and top mount. 

Notes: 

Weight: 210#

Nutrition: really solid. Feel great.

Body: good. Shoulder a bit tight from jj tonight. 

Saturday: Day 6

Workout 1: Afternoon 

All done w/ 20kg

15 x chin-ups 

15 x OA press 

35 x goblet squat

75 x swing 

Dousing: 2 x 5 gallon buckets

Cold swim

Notes:

Done quickly. Short on time.

Friday: Day 5

PM:

1) Bent press: 2 x 5 x 20kg

2) Chin-ups: 10-8-6-4-2

3) Goblet squat: 2 x 5 x 36kg

4) Swing: 1 x 25 x 36kg

5) Core work

6)Joint mobility/stretching

Notes:

Weight: 212#

Nutrition: good

Body: great workout today. Feel refreshed.

Wednesday: Day 3

PM:

1) 2 mile run @ easy pace

2) 3 x 200m sprint 

3) 1 x 100m sprint

All with 2 x 20kg kb

1) Front squat: 2 x 5

2) Dbl kb press: 3 x 5

3) Swings: 2 x 25

4) Chin-ups: 5 x 5

Notes:
Weight: 210#
Sleep: 6 hours
Nutrition: supps,
Body: Sore in calves from sprints yesterday. Back a bit tender from take downs in jj yesterday.

Thursday: Day 4

Workout 1: Early AM

Jiu jitsu x 60 minutes (Standing)
1) Front kicks
2) Defending against collar grabs
3) Take downs from opponents back

Workout 2: PM

1) One arm press: 15 each @ 20kg

2) Goblet squat: 25 @ 20kg

3) Dbl kb swing: 25 @ 2 x 20kg

4) Chin-ups: 25 (15 in a row)

Notes:
Sleep: 6.5 hours
Nutrition: bad
Body: Decent, body is a little beat up still. Ate a lot today which helped in recovery.

Tuesday: Day 2

Workout 1:

1) 2 mile run @ easy pace

2) 5 x 100m sprints 

All done w/ 20kg kb

1) 15 x LCCP (each hand)

2) 25 x goblet squats 

3) 75 x swings

Workout 2:

Jiu jitsu x 120 min

1) Take downs

2) Arm bar out of guard 

3) Escaping guard

Notes:

Good day. Lots of reps in jj tonight. Spent a ton of time drilling basics of escaping guard.
Nutrition: Solid, took supps.
Sleep: 7 hours

40 day workout:

Overview: 

Need some discipline so will try Dan John's 40 day workout again but with kettlebells and running in order to finish up preparing for my 2 mile timed run. 

The things I will focus on are: 

1.) Kb work:

- Hinge

- Squat or lower body movement 

- Push

- Pull

2.) Endurance work:

- Cover > 2 miles min of 5 x per week

3.) Health:

- no processed grain

- supplements (vit d, fish oil, zmc)

- joint mobility and stretching 

The main goal of this experiment is to do what I say I will do. I am going to try for 40 days in a row.

Starting numbers:

Weight: 212#

Chin-ups: approx 15 deadhang 

2 min push-ups: 80

2 min sit-ups: 65 (yuck)

2 mile run: 11:49

Not flexible

Poor diet 

Monday: Day 1 (40 day workout)

Workout 1: PM

1) Kb and bw drills x 5 min @ fast pace

All w/ 2 x 20kg kb

2) LCCP: 2 x 5 

3) Front squat: 2 x 5

4) Swing: 2 x 15

*5 x chin-ups between each set (30 total) 

5) Ab cluster

6) Joint mobility

Workout 2: 3 hours later

1) 3 mile run @ LSD pace 

Notes:

Weight: 212#

Nutrition: no grain, took supps

Sleep: 7 hours 

Friday - Sunday: Rest + Observations

Celebrated my first anniversary this weekend with my wife. Went up north and relaxed. No training.

Observations/Notes:
- Ideal weight is probably around 200#. Right now I am sitting at 212-214#.
- I have been experimenting with trying to avoid processed grain and I feel much better. More energy, less energy spikes throughout the day.
- Eating one bigger meal at night and a small meal at lunch if anything is how I feel best.

Thursday: kb metcon, int

PM:

Workout 1:

5 rounds: 

5 x pull-ups (deadhang)

5 x LCCP @ 2 x 20kg 

5 x front squat @ 2 x 20kg

5/5 x windmill @ 1 x 20kg

15 min full body kb drills @ 1 x 20kg kb

100 x hindu squats 

Joint mobility 

Workout 2: 

16 x 120m sprints (22 sec to run, 22 sec rest)

Notes:

Weight: 212#

Sleep: 7 hours

Nutrition: no processed grain, feel great

Supps: fish oil, vit d, zmc, fiber 

Wednesday: Rest

Rest

Notes:
Weight: 212#
Sleep: 7 hours
Nutrition: Poor

Tuesday: jj

PM:

Jiu jitsu x 90 min

- Escaping a full guard

- Ankle locks out of the guard escape

- Ankle lock escape

- Arm bars

Notes:

Weight: 210#

Nutrition: ok

Sleep: 8 hours + 1 hour nap

Sunday-Monday: hunting

Early goose season. No training, poor nutrition.