Fri: 1/31/14, kb

Phase: GPP 

Objective: kb 

Early in the AM:

J/M

1-20kg kb

3 rounds: 

LCCJ x 10/10 

1h swing x 10/10 

Hip mobility drills

2h swings: 1 x 40 @ 36kg

Windmills: 1 x (3-1) @ 20kg

Relaxed stretching

Notes: 

Weight: 198#

Nutrition: 

Comments: felt great going early. 

Thur: 1/30/14, hoops, sprints

Phase: GPP

Objective: basketball, sprints 

In the PM:

3 x shuttle runs (67,63,58, 1/1 rest)

5 x 22's sprints (2/1 rest)

Ball handling drills x 5 min

Steve Nash shooting drill x 15 min

Relaxed stretching

Notes:

Weight: 197#

Nutrition: minimal during the day, big dinner.

Comments: felt good to get some shots up.

Wed: 1/29/14, House work

Phase: GPP
Objective: house work

4 hours of sheet rocking.

Notes:
Weight: 196#
Nutrition: Lately been experimenting with under eating during the day with a big meal at night. I like it.
Comments: Hopefully will get a few workouts in the remainder of the week, schedule permitting.

Tue: 1/28/14, house work

Phase: GPP
Objective: House work

6 hours of hauling and hanging sheetrock.

Notes:
Weight: ?
Nutrition: Solid. No fasting today, I got real hungry hauling the sheetrock in -15 temps.
Comments: House coming together. Coached at night so no kb's or bw work today.

Thurs 1/23/14 - Mon 1/27/24 - Rest and house work

Worked on the house and spent time with my wife and son.

Notes:
Weight: 197#
Nutrition: Fasted until around noon most days. Nutrition is much improved.

Wed: 1/22/14, hoops, sprints, BW

Phase: GPP

Objective: hoops, BW, sprints

In the PM:

Steve Nash shooting drill x 20 min

(140 makes)

20 fts in a row to finish

Then: sprint work

3 x shuttle runs in < 1:00 (5 down and backs, 60, 58, 58 sec)

*1:00 rest between sprints.

Then: BW work

Push-ups: 1 x 50,20,15,10,5

Body rows (bar): 1 x 20,10,8,8,4

Squats: 1 x 50 (slow and steady)

1h swings: 5 x 10/10 @ 14kg (did not put kb down, switched on fly)

*20 sec rest between all sets and excercises)

Later in the PM

Some relaxed stretching 

Notes:

Weight: 200#

Nutrition: solid. Fasted until 11:30am

Comments: sprints were harder than they should have been. Fighting off a cold and felt it during the BW work. 

Tue: 1/21/14, Rest

Phase: GPP
Objective: Rest

Rested today due to work and coaching schedule.

Notes:
Weight: 200# (at end of the day, post meal)
Nutrition: Decent, not great. Fasted until lunch.
Comments: Coming down with a cold, lots of vit c and d3, trying to get as much rest as possible with a newborn baby, which isn't that much.

Mon: 1/20/14, kb work, house work

Phase: GPP

Objective: kb work, manual labor

In the AM:

4 hours of house work. Sheetrock and plywood walls.

In the PM:

Warm up:

Chin-ups: 4 x 5 (strict)

2h swings: 4 x 10 @ 36kg (20 sec rest btw)

Then:

LCCP: 1 x 1:00/1:00 @ 20kg 

High pulls: 1 x 1:00 @ 36kg

Bent over rows: 1 x 1:00 @ 36kg

1h swings: 1 x 1:00/1:00 @ 20kg

Good mornings: 1 x 1:00 @ 20kg

*30 sec rest between all sets and excercises

Then: Cool down

Stiff leg and single leg deadlifts @ 36kg

Windmills @ 20kg

J/M

Notes: 

Weight: 197#

Nutrition: food poisoning so minimal all day.

Sleep: 5.5 hours

Comments: food poisoning, probably from mother in laws ham. Feeling a bit tired and worn down.

Sun: 1/19/14, house work

Phase: GPP

Objective: manual labor

12 hours of house work.

Notes:

Weight: ?

Nutrition: poor

Comments: long hard day at the house. Prepping for sheet rock, flooring, plumbing.

Sat: 1/18/14, house work

Phase: GPP

Objective: manual labor

6.5 hours of house work

Notes:

Weight:

Nutrition: fasted all day, big dinner around 7pm

Comments: plumbing, electrical, flooring.

Fri: 1/17/14, rest

Phase: GPP

Objective: Rest

Rested due to work and coaching. Took the 7th best team in the state to overtime and lost on a buzzer beater.

Notes: 

Weight: 198#

Nutrition: lighter cheat day. Not terrible but had some Chinese food for dinner.

Comments: none

Thur: 1/16/14, Kb, BW, hoops

Phase : GPP

Objective: S/E, focused circuit 

In the PM:

15 min shooting workout 

Push-ups: 1 x 50,20,20,10

Body rows: 1 x 20,15,10,5

Squats: 1 x 100

Med ball slams: 1 x 50

1-30# kb

1h swings: 4 x 10/10

LCCJ: 4 x 10/10

Snatch: 3 x 10/10

Windmills: 2 x 5/5

Jump rope: 3 x 1 min (30 sec rest between rounds, barefoot)

Notes:

Weight: 199#

Nutrition: good, added in some grains in the morning. Basic ham and turkey sandwich for lunch seems like the way to go right now. Gives me enough energy for the day and doesn't leave me feeling bloated or tired. 

Comments: added in the kb work at the end for fun with a light bell because I needed some extra time to myself before heading home for baby duty. 

Wed: 1/15/14, house work

Phase: GPP
Objective: house work

in the PM:
2.5 hours of housework after coaching, plumbing and electrical

Notes:
Weight: 198.5#
Nutrition: Long fast, minimal until dinner.
Comments: Ran out of time between work, coaching, house work and baby duty. Very little sleep due to baby being up all night.

Tue: 1/14/14, BW

Phase: GPP

Objective: BW work

In the PM:

Push-ups: 1 x 40,20,15,15,10 

Body rows (rings): 1 x 20,10,10,10 

Squats: 1 x 100

Swings: 1 x 40 @ 36kg

Janda sit-ups: 5-1 ladder

Notes:

Weight: 198.5#

Nutrition: 13 hour fast. Pretty minimal the rest of the day. 

Comments: laying the foundation. Hit all major movements except carries and cardio. I am finding it hard to get cardio time in with a newborn. 

Mon: 1/13/14, Kb, BW

Phase: GPP
Objective: Kb, BW 

Workout:

Strict chin-ups: 5 x 5

Swings: 3 x 10 @ 36kg

All done w/ 1-20kg kb

LCCP x 1:00/1:00

Bent over row x 1:00/1:00

Health snatch x 1:00/1:00

Good morning x 1:00 (kb behind head)

Stationary Lunges x 1:00 (kb behind head)

Push-ups x 1:00 (52)

Squats x 1:00 (51)

Sit-ups x 1:00 (42)

Relaxed stretching & breathing drills

Notes:
Weight: 200# post dinner at end of day
Nutrition: 16 hour fast
Sleep: 5 hours
Comments: nutrition wasn't great today. Still trying to find out what fits me best. Pasta doesn't sit very well and makes me feel sluggish and tired. 

Sun: 1/12/14, House work

Phase: GPP
Objective: A/R, house work

Workout:
6 hours of house work. Lots of plumbing.

Notes:
Weight: 197#
Nutrition: Solid.
Comments: Very little sleep again.

Sat: 1/11/14, House work

Phase: GPP
Objective: AR, house work

Workout:
6.5 hours of house work including lots of plumbing.

Notes:
Weight: 196.8#
Nutrition: Solid
Comments: Worked on the house all day. Again, going on very, very little sleep due to baby.

Fri: 1/10/14, bw

Phase : GPP

Objective: Bw work

Workout:

Pull-ups

Push-ups

Squats

Swings 

Did a couple times through

Then: cool down

H2h swings @ 20kg

Notes:

Weight : 196.8#

Nutrition: minimal, not great.

Comments: exhausted and taking care of the baby all day. Snuck this in during his nap.

Thur: 1/9/14, Bw

Phase: GPP

Objective: S/E

Workout: 

300+ push-ups throughout the day.

100 squats 

Notes:

Weight: ?

Nutrition: poor due to hospital options and very little sleep. 

Comments: going on zero sleep the past couple days. Baby and the wife are healthy.

Wed: 1/8/14, Bw

Phase : GPP

Objective: S/E

Workout:

200+ push-ups throughout the day. 

Notes:

Weight: ?

Nutrition: fasted most of the day and through labor.

Comments: Elias James Avery born at noon today. 

Tue: 1/7/14, Kb

Phase: GPP

Objective: Kb

Workout: 5:30pm

3 rounds @ 1 - 20kg kb

10/10 x 1h swing 

10/10 x Clean 

10/10 x Health snatch 

Then:

2 x (1-5) 1 arm press ladder @ 20kg 

Then: cool down

Notes:

Weight: ?

Nutrition: no fasting. Solid throughout. 

Comments: snuck this before wife went into labor.

Mon: 1/6/14, Kb

Phase: GPP
Objective: Circuit

Workout: 2:00pm (lunch break)

Warm up:

Some SDHP and head cutters @ 14kg

Squats: 1 x 50

1h Swings: 15-10-5 @ 14kg

Then: 

3 x (1-5) neutral grip pull-up ladder

Then: 

Tailpipe variation from Gym Jones 

3 rounds: 

25 x SDHP @ 36kg

2 handed rack hold @ 36kg kb for length it took to complete SDHP.

(7:10 total time)

Then:

4 x (30/30) push press @ 1 x 14kg kb

(30 sec work, 30 rec rest in oh position, switch arms, repeat)

Then: cool down

1h swings: 15-10-5 @ 14 kg

Joint mobility

Relaxed stretching 

Notes:

Weight: 199#
Nutrition: Fasted for 15 hours
Comments: Had to get creative as I had no access to a rower or any equipment outside of my kettlebells today as it was a snow day. Temps were -23 today. 

Sun: 1/5/14, House work

Phase: GPP

Objective: House work

Workout:
House work/renovation: 6.5 hours
(plumbing, wiring ect)

Notes:

Weight: 199#

Nutrition: fasted 14 hours

Comments: Used the weekend as active recovery to get some work in on the house. 

Sat: 1/4/14, House work

Phase: GPP

Objective: House work

Workout:

House work/renovation: 7.5 hours

(Ceilings, gutted bathroom, plumbing)

Notes:

Weight: 198.5#

Nutrition: fasted 15 hours

Comments: manual labor as recovery work

Fri: 1/3/14, P/E

Phase: GPP
Objective: P/E

Workout: 4pm

15 rounds:

12 x stationary lunges 

6/6 x push press @ 30# kb 

(33:22)

Then: 

1 x 100 stationary lunge

1 x 25/25 push press @ 30# kb

Then: cool down

Relaxed stretching and breathing excercises

Notes:
Weight: 198.5
Nutrition:
-Fast: 21 hours 15 min

Notes: good day overall. Legs will be sore tomorrow.

Thur: 1/2/14, breathing ladder

Phase: GPP
Objective: breathing ladder

Workout: 9:00pm
Kb swing breathing ladder
1-18-1 @ 36kg (324 reps in 25:33)
Then:
Push-up/Flr ladder 2 x (1-5-1)
Then: Cool down
Relaxed stretching and breathing exercises

Notes:
Weight: 198.5#
Nutrition:
- 9pm - 12pm: 15 hour fast
- 12pm - 2pm: eating window, chicken wrap, fries, bloody mary, onion rings
- 2pm: eating window closed until tomorrow
Comments: first day of my GPP phase. This will last approx 3 months.