Wednesday 9/26, Foundation: Strength, Endurance, Volume

Emphasis: Strength, Endurance, Volume

Warm up:
1.5 mile run
15 x deadlift @ barbell
15 x good morning @ barbell
15 x pause squat @ barbell
15 x military press @ barbell

Then:
1 x deadlift @ 225# every 10 seconds until 50 total reps are reached.
(unbroken)

Then:
1 x military press @ 95# every 10 seconds until 25 total reps are reached

Then:
Row 6 x 30/30
(fastest total meters was 163m)

Then: Cool down
TGU practice
Windmill practice
1.5 mile run

Later:
5.5 mile run

Notes:
My wife was busy tonight so I was able to get in some volume in. 8.5 total miles of running and some density work on deadlifts and presses. Nutrition was better today. Limiting coffee intake and trying to eat more meat. I feel best and perform best when protein and healthy fat intakes are high and when carbs are mostly limited to some oatmeal in the mornings.

Friday: BS, BP, Nutrition Update, Cals

WOD 1: Strength
Standard warm up (shortened)

Back Squat:
3 x 5 x 265# (PR, 5 RM)

Bench Press:
3 x 5 x 205# (PR, 5 RM)

WOD 2: Calisthenics/Recovery
Pushups: x 100
Situps: x 100
Squats: x 100

Foam Roll/Active Stretch

Daily Report:
Notes: New 5 RM on back squat and bench press. I was focusing on depth on the squats, the weakness was definitely that initial push out of the hole. Bench press was surprisingly fast and easy. Trying to get two good, solid runs in this weekend.
Body Weight: 195#
Nutrition: Daily diet for the last month or two has consisted of grape nuts and whole milk for breakfast, typically 1/2 to 1lb of chicken or beef for lunch and another 1/2 to 1lb of chicken or beef as well as vegetables for dinner. I have been drinking approx a 1/2 gallon of whole or chocolate milk daily. On my run days I limit milk to early in the morning and post workout as I find it hard to run within a 2-3 hour window of drinking it.
Sleep: 6.5 hours
Reading: Ephesians 2

Wednesday: D3,W10

Training:

Evening:
800 m run (warm up)
14 x 200 m run (85% effort on each, 30 seconds rest between runs)
800 m run (cool down)

3 x 15 dh pullups

Pullup ladder: 1-2-3-4-3-2-1
x dh pullup
x dh chinup
x dh commando pullup
(do 1 of each type, than 2, than 3 ect with limited to no rest between... total of 45)

2 x 25 squat (w.35lb db)

active stretch

Night:
30 min of mobility work

4 x 50 pushups

Notes:
Legs were absalutely destroyed today. My allergies are kicking into gear so that did not help either. Have not done pullups in a while and was pleased with the numbers, especially considering the high volume of running I have been doing lately, I had figured that they would go down a bit. Easy day volume wise. Will go for a long run tomorrow.

Diet has been solid as of late. Below would be a typical day:

Breakfast: Oatmeal and honey, protein shake

Lunch: Chicken, eggs, peppers, sunflower seeds, salted pork and raisins

Dinner: 3/4 to 1 lb of lean beef or chicken, vegetables, salad, chocolate

Post dinner: bowl of cereal because I get really really hungry before bed, typically plain cheerios or grape nuts. Grape nuts with blueberrys and honey is one of my all time favorite meals.

I eat a ton of peanut butter and drink a lot of chocolate milk as well as 1-2 gallons of water throughout the day. My weight has stayed right at 190-193lbs.185lbs is too light and I lack energy, 200lbs I feel healthy and have great energy but it much more difficult to run extended distances. 190-195lbs is a healthy weight.

Daily Reading: Esther 6-10

My Utmost for His Highest:

• "Be rightly related to God, find your joy there, and out of you will flow rivers of living water. Be a centre for Jesus Christ to pour living water through. Stop being self-conscious, stop being a sanctified prig, and live the life hid with Christ. The life that is rightly related to God is as natural as breathing wherever it goes. The lives that have been of most blessing to you are those who were unconscious of it." 

Nutrition

Nutrition:

Here is what works for me.

• EAT: Meat and vegetables, nuts and seeds, some fruit, little starch and little sugar
• AVOID: Processed carbs like breads, pasta, cereals  
• DRINK: At least 1 gallon of water a day
• DO THIS: 80% of the time. Thursdays and Saturdays tend to be my cheat days. 
• PROTEINS: Typically from meat, peanut butter, eggs 
• FAT: Nuts, olive oil, eggs
• CARBS: Get from green vegetables, oatmeal in the mornings 

Typical Day:

• Breakfast:
• Oatmeal, peanut butter
• Lunch:
•  Salad, lots of lean chicken, green vegitables, eggs
• Dinner:
•  Meat and vegitables
• Hydration: At least 1 gallon of water, drank throughout the day.
• Notes:
• I try to focus on quality of food rather than quantity.