Sat: 1/31/15, am recharge, douse, bw

Early AM recharge: 

Cold shower 

Joint mobility

10-8-6-4-2-1 push-up/FLR ladder 

Foundation drills

In the PM: 

Cold shower 

Douse 2 x 5 gallon 

10-8-6-4-2-1 push-up/FLR ladder 

Sleep: 

7 hours 

Nutrition: 

Weight: 197

Coffee w/ cream in am. Some crackers and cheese w/ half a beer in afternoon. Papa Murphies pizza in pm. 

Comments: 

Throat is scratchy, junior is sick. Dousing and cold ahowers and gargling salt water to see if that helps. Dousing sucks when I do it but I feel so amazing afterwords.

Fri: 1/30/15, am recharge, kbs, coach

Early AM recharge: 

Cold shower 

Joint mobility

10-8-6-4-2-1 push-up/FLR ladder 

Foundation drills 

Afternoon: 

2 x 5/5 1h press @ 20kg

1 x 75 2h swings @ 20kg

1 x 20 goblet squat @ 20kg (slow and controlled)

In the PM: 

3 hours of coaching (Gameday)

Sleep: 

6.5 hours 

Nutrition: 

Coffee with cream in the am. 5 eggs and cheese for lunch. Burger, fries and coke for dinner.

Thur: 1/29/15, am recharge, shoot, coach, bw

Early AM recharge:

Cold shower 

Joint mobility 

10-8-6-4-2-1 strict push-up/FLR ladder 

Foundation drills  

In the PM: 

At the gym: 

2 x 2 down and backs @ med pace

5-1 down and back ladder 

(Short untimed rest betweenrungs)

Steve Nash shooting drill (160 makes)

90 min coaching 

At home: 

2 x (10-8-6-4-2-1) push-up/FLR ladder

Sleep: 

6 hours 

Nutrition: 

Weight: 198#

Coffee, English muffin with cream cheese in am. Pork and some cheese for lunch. Ground beef, cheese and broccoli for dinner.

Comments: 

feels good to be getting some sprint work and shots up in the gym again.

 

Wed: 1/28/15, am recharge, shoot, coach, kbs

Early AM recharge: 

Cold shower 

Joint mobility 

10-8-6-4-2-1 strict push-up/FLR ladder

Foundation drills 

In the PM: 

At the gym: 

10 min x Steve Nash shooting drill

120 min x coaching 

5 min Michigan shooting drill (59 makes)

5-1 down and back sprint ladder 

(Short untuned rest between rungs)

At home: 

2 x 5/5 1h press @ 20kg 

2 x 15 goblet squat @ 20kg 

3 x 10/10 1h swing @ 20kg 

1-12 2h swing breathing ladder @ 20kg

3 x 10/10 band walks

1 x 15 band good mornings

1 x 50 oh crunch @ 20kg

1 x 50 Russian twist @ 20kg

Foundation drills and cold shower to cool down

Sleep: 

7 hours 

Nutrition:

Weight: 198#

Coffee with cream, English muffin with cream cheese in am. Lemon chicken and fried rice for lunch, eggs, sausage and cheese for dinner. 

Comments: 

Have an alumni basketball game coming up. I should probably get in a little better shape. 

Tue: 1/27/15, rest, coach

No workout. 

4 hours of coaching, Gameday. 

Mon: 1/26/15, am recharge, push, coach, bsf

Early AM:
Cold shower
Joint mobility
Foundation drills
1 x 25 strict pushups
10-8-6-4-2-1 x strict pushup/flr ladder (31 reps)

Coached for 90 min
Taught BSF for 120 min

Sleep:
8 hours (felt amazing)

Nutrition:
Lots of coffee in the AM.

Comments: 
Exhausted by end of the day.

Sun: 1/25/15, rest

Rest. Celebrated my sons birthday. Nutrition was not the best. Not terrible but not great.

Comments:
600 x total pushups

Sat: 1/24/15, rest

Nutrition: 

Coffee in the AM. half a burger and some fries in PM. Some nuts in between. 

Sleep:

5 hours 

Fri: 1/23/15, push, coach

In the AM: 

100 x push-ups

In the PM: 

100 x push-ups

4 hours x coaching (Gameday)

Nutrition: 

Some nuts and coffee in AM. Quiche in afternoon, para for dinner. 

Sleep: 

6 hours 

Thur: 1/22/15, push, coach

In the PM:

100 x push-ups

90 min of coaching 

Wed: 1/21/15, push, pull, coach

In the PM:
3 x (10-8-6-4-2-1) pushup/flr ladder (93 pushups, 93 sec flr)
2 x (1-3) strict pullup ladder (12 reps)
2 x (1-3) strict chinup ladder (12 reps)

120 min coaching

Sleep:
5.5 hours (bad loss last night, up late watching film)

Nutrition:
Coffee in am. Plain pulled pork, yogurt and handful of chips for lunch. Cheap chinese food and a coke for dinner.

Comments: 
Nutrition poor. Saw American Sniper (awesome movie)

Tue: 1/20/15, push-ups, coach

Early AM:
Cold shower
Joint mobility
Foundation drills

In the PM: 

Cold shower 

Joint mobility

Foundation drills 

100 x push-ups 

4 hours x coaching (Gameday)

Sleep:
6 hours

Nutrition:
Weight: 197.4#
Eggs, cheese and toast early am. Small salad and powerade for lunch, chili and chips and cheese for dinner after coaching. 

Comments:
Need to keep bodyweight under 198#. Sprints yesterday felt so good at a lower weight. Its amazing the difference on my joints and speed.

Mon: 1/19/15, push, sit, sprint, coach

In the PM:

Joint mobility

100 x push-ups

150 x sit-up variations 

5-1 down and back sprint ladder 

(60 sec rest between rungs)

5<62 sec

4<50 sec

3<35 sec

2<22 sec

1<11 sec

Band stretch and Foundation drills to cool down

90 min coaching

Sleep:
6.5 hours

Nutrition:
coffee and a mini candy bar in am. Broccoli salad at lunch and nachos and cereal for dinner.

Comments:

Bad day nutrition wise. Runs are so much easier at a lighter weight. 

Sun: 1/18/15, rest

Rest day

Sleep: 

8 hours 

Nutrition: 

Weight: 199# (ate a lot yesterday)

Cheat day. Capped off night with dinner at inlaws so nutrition was very very poor. 

Comments: 

Put a bunch of junk in the body and feel like garbage. Bloated, full and lethargic.

Pushup total for the week: 900

Sat: 1/17/15, push-ups, kb

In the AM: 

Hot shower 

200 x push-ups gtg while junior napped.

In the PM: 

4 x 10/10 1h swings @ 45# in between taking care of junior. 

200 x push-ups gtg in between family time. 

Sleep: 

7 hours 

Nutrition: 

Weight: 197#

Fruit, a croissant, ham, cheese, 3 x cups of coffee and a Gatorade in the AM. Had some kale salad, tortilla chips and a bit of peanut butter in the afternoon and whisky, turkey tenderloin, broiled potatoes and homage creme brûlée for dinner. 

Comments: 

Ate quite a bit today. I don't like the feeling of being full during the day. Push-ups are leaning out my upper body. 

Fri: 1/16/15, push-ups, coaching

In the PM:
150 min x coaching 

100 x push-ups 

Sleep: 
7 hours

Nutrition:
Weight: 194.8#
Had a sprite for a sore throught and some coffee in the am. Chicken pasta salad for lunch and ravioli and broccoli for dinner.

Comments:
Did BSF prep at night before bed. 

Thur: 1/15/15, push-ups, coaching

In the PM:

Cold shower 

Joint mobility

Foundation drills 

100 x push-ups 

Later in the PM: 

4 hours of coaching responsibilities (game day)

Sleep: 

7 hours 

Nutrition: 

Weight: 196.4#

Peanut butter with 1 piece of bread in am. Some pork, yogurt and cornbread in pm. Had a venison burger, popcorn and whisky (needed it after the game)

Comments: 

Busy with gameday responsibilities. Lost at the buzzer aweful feeling. 

Wed: 1/14/15, push-ups, shooting, coaching

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

In the PM:

Joint mobility

Dynamic stretch 

10 min x Steve Nash shooting drill

90 min x coaching 

Before bed: 

100 x push-ups 

Sleep: 

6.5 hours

Nutrition: 

Weight: 196#

Coffee with cream in am. Broccoli salad and pork for lunch, pasta in pm. 

Comments: 

Busy with work family and coaching this week. 

Tue: 1/13/15, push-ups, coach

Early AM:
Cold shower
Joint mobility
Foundation drills

During the day:
100 x push-ups

PM: 

coach, game day x 4 hours

Sleep:
7 hours

Nutrition:
Weight: 196#
Peanut butter sandwich, 2 cups of coffee in am. broccoli salad and some yogurt for lunch, burger, fries and pop for dinner on way home from game. Tasted good while I ate it, felt like garbage after.

Comments:

Work then travel to away game. 

Mon: 1/12/15, push-ups, core cluster

Early AM:
Cold shower
Joint mobility
Foundation drills

PM: 

90 min x coaching 

Before bed: 

100 x pushups
150 x core cluster

Sleep:
8.5 hours

Nutrition:
Weight @ 197.5#
Small coffee with cream, half a morning bun and vit c packet early am. Caesar salad wrap chips and cookie for lunch and eggs turkey and cheese for dinner with vit c packet.

Comments:
No time for any real training. Work, coaching, BSF, family time.

Sun: 1/11/15, kbs, bw,

Early AM: 

4 x 10/10 1h swing @ 45#

1 x (5-1) 1h press ladder @ 45#

2 x 5 dbl kb front squat @ 2 x 45#

2 x (10-8-6-4-2) push-up/FLR ladder

Sit-ups and leg raises 

Cooled down with batwing holds and farmer carry holds w/ 2 x 45# kbs and then band work for flexibility. 

Later in AM: 

Cold shower 

Joint mobility

Foundation drills for lower back

Sleep: 

8.5 hours 

Nutrition: 

Weight at 197.4#. 

Had 4 cups of coffee and vit c packet in the AM, some turkey and cheese and small chocolate for lunch. Pasta and veggies for dinner. 

Sat: 1/10/15, sick, BSF, coach

BSF in the early AM for 3 hours, coaching game day commitments for 3.5 hours then spent evening with family trying to get everyone healthy. 

Fri: 1/9/15, sick, coach

Still fighting off flu with the family. Coached practice for 90 min.

Thur: flu, coach

Flu, coached but still sick. 

Tue/Wed: flu

Flu. Bad.

Mon: 1/5/15, rebuild day 11

Afternoon: 
BSF prep for lecture tonight.

Sun: 1/4/15, rebuild day 10, recovery

In the AM: 

Cold shower 

Joint mobility

Foundation drills 

Afternoon: 

30 min walk @ fast pace, 0 degrees. 

Nutrition:
Ate some toast with peanut butter for breakfast, chips and cheese for lunch and chicken noodle soup and a grilled cheese for dinner. Had a couple gatorades and lots of water in between. Taking care of sick wife and son this weekend.

Sleep: 

Got 8 hours from 930pm-530am. 

Sat: 1/3/15, rebuild day 9, bw, kbs, housework

In the AM: 

2 hours BSF training on Leviticus. 

Later in the AM: 

6 hours of housework in the basement. Dad and I put in insulation, moisture barriers, some sheetrock then messed around with electrical and air ducts. 

In the PM:

1 x (25-20-15-10-8-6-4-2) push-up ladder 

1 x (10-1) kb row ladder @ 45#

2 x 5 prying goblet squat @ 45#

4 x 10/10 1h swing @ 45#

Cold shower and foundation drills to cool down

Nutrition: 

Had a couple cups of coffee for breakfast, a turkey sandwich, chips and a coke for lunch and soup, bread and a oaky for dinner.

Sleep: 

Only got 5 hours because Junior was sick with a high fever. 

Fri: 1/2/15, rebuild day 8, coaching, housework

AM: 

5 hours of housework 

PM: 

4 hours coaching (game day)

Thur: 1/1/15, rebuild day 7, rest, coach

120 min of coaching 

Wed: 12/31/14, rebuild day 6, bw, kbs, sprint

Early AM: 

Cold shower

Joint mobility

Dynamic stretch

1 x (6-1) chin-up breathing ladder

1 x (25-20-15-10-5) push-up ladder

3 x 10/10 1h swing @ 45#

5-1 down and back sprint ladder

*1 min rest between rungs

Band good mornings, stretch and foundation drills to cool down.

Grabbed some water and a coffee then 120 min of coaching.