Friday 5.6.11

Wake Up: 6:00 am

Daily Reading: 2 Thessallonians 2

Devotion: Streams in the Desert

The secret of the Lord is with them that fear Him. (Psalm 25:14)

Dear friend, God may send you some valuable gifts wrapped in unattractive paper. But do not worry about the wrappings, for you can be sure that inside He has hidden treeasures of love, kindness and wisdom. If we will simply take what He sends and trust Him for the blessings inside, we will learn the meaning of the secrets of His providence, even in times of darkness.

A person who has Christ as his Master is the master of every circumstance. And you will learn to master them not my stopping thier progress, but by enduring their discipline. Your circumstances are not only shaping you into a vessel of beauty and honor but also providing you with resources of great value.

Training: Rest and recovery

Pushups: 4 x 50 (sets were done randomly throughout the day)

Wednesday 4.27.11

Wake Up: 5:50 am

Daily Reading: Phillipeans 1

Devotion: Streams in the Desert

I am the Living One; I was dead, and behold I am alive for every and ever! (Revelation 1:18)

"to die is to gain" (Phil 1:21) Look above and within to worship the Christ who lives. Because He lives, we live.

Workout:

AM: Max pullups (21, could have got 1 or 2 more, grip failed)

PM:
Warm Up: Dynamic Stretch

Training:
1.) 1 mile run: (5:10)
2.) 10 rounds: 30 sec max effort sprint, 30 sec rest
3.) 4 rounds: BB Complex w/burpee chaser, 25 situps (anchored)
4.) 100 pushups (50,40,10)

3 hours later

1.) 45 min hike

Notes:

• Body: still not feeling great.
• Nutrition: Ok
• Workout: 1 mile run was great as well as the sprints. Not happy with the pushups at all.

Saturday 4.16.11

Wake Up: 4:45 am

Daily Reading: 1 Corinthians 15

Devotion: Streams in the Desert

Workout:

AM:

• Punishment Ruck: (2.5 hours, 40lb pack)
• Due to lack of discipline this week in my nutrition and morning devotion time I decided that I did not deserve to take a cheat day today. So I got my ass out of bed at 4:45 and hiked 2.5 hours with a 40lb pack in the snow and wind. Did somewhere between 8-9 miles approx. Great way to start the day off.
• Pushups: 400
• 2 min max: (107)
• Then sets of: (23,20,20,30,25,50,25,60,40) done in between leg and hip stretches.

Notes:

• Body: good
• Nutrition: clean
• Workout: Be excellent in all that you do. I do not have the option of being disciplined in one part of my life and not all. I need to be self-disciplined physically, mentally, emotionally and spiritually. If one part is lacking then I need a complete overhaul, get back to ground zero and build up my base again. I used the ruck to think about these things and get myself back on track. 

Thursday 4.14.11

Wake Up: 5:30 am

Daily Reading: 1 Corinthians 8-12

Devotion: Streams in the Desert

Workout: Sealfit, Active Recovery

En-durability: LSD Run

• 4.2 miles (36:05 = 8:35 pace)

Durability: 

• Pushups: 1 x 75 (consecutive, no pause)

Notes: 

• Body: weight = 193.4lbs, most of which is water weight from today. Shoulders and knees are pretty sore. Got a good stretch in after the run.
• Nutrition: bad, tons of grain and carbs. No excuse. Will have to use today as my cheat day and keep the nutrition clean this weekend. 
• Workout: run felt good, slow pace for active recovery. Did it in the dark so really focused on practicing breath control and wide angle vision. It is amazing how the time flies when I focus on my syncronizing my breathing with my steps. 

Thursday 3.10.11

Wake Up:
5:30 am

Daily Reading:
Dueteronomy 11-15

Devotion:
Streams in the Desert

Workout:
Active Recovery

AM: Skill

• Pushups: 2 x 80 pushups (unbroken) 10 min rest between sets

Aftrn: Skill

• Pullups: 50 in as few sets as possible (20,13,10,7)
• All were DH with no leg kip. Arms were pretty fatigued from mornings pushups.

Tuesday 3.8.11

Wake Up:
6:00 am

Daily Reading:

Devotion:
Streams in the Desert
Do as you promised... that your name will be great forever. (1 Chron 17:23-24)

This is one of the most blessed aspects of genuine prayer. Often we ask for things that God has not specifically promised. Therefore we are not sure if our petitions are in line with His purpose until we have persevered for some time in prayer.

Hardly any stance could be more completely beautiful, strong, or safe than that of putting your finger on a promise of God's divine Word and then claiming it. Doing so requires no anguish, struggle or wrestling but simply presenting the check and asking for cash.

Being fully persuaded that God has the power to do what he had promised. (Rom 4:21)

Every promise of God is built on four pillars. The first two are His justice and holiness, which will never allow Him to deceive us. The third is His grace or goodness, which will not allow Him to forget. And the fourth is His truth, which will not allow Him to change, which enables Him to accomplish what He has promised.

Workout:

AM: Skill

• Pushups: 75 consecutive

Afternoon: Skill

• Pullups: 50 in as few sets as possible (22,15,13)
• Pushups: 70 consecutive

Evening: Skill

• Pullups: 2 x 20 nuetral grip pullups, 1 x 20 mixed grip

Notes:

• Coached a basketball game so had no time to workout. Snuck into the opposing teams weight room and got some pullup reps before the game. Nuetral grip pullups were surprisingly easy compared to the I-beam pullups I have been doing.
• Body: good, these past two light days have really helped me out mentally and physically. Basketball is done now so more time to focus on workouts. Weight: 190lbs
• Nutrition: very clean
• Daily Totals:
• Pushups: 145
• Pullups: 110

Monday 2.21.11

Wake Up:
5:30 am

Daily Reading:
Proverbs 21
Mark 1-3

Devotion:
Streams in the Desert

Workout:

AM Pt:

• Consecutive pushups: 90 (could have increased ROM so not counting it as a PR)

PM:

Sealfit: Unstoppable

Warm Up:

• ROM drills, active stretch

Work Capacity:

• AMRAP 20 min: (22 rounds)
• 5 burpees
• 10 pushups
• 15 squats

Stamina:

• 4 rounds for quality:
• 15 Push Press (2 35lb db's)
• 10 Clapping pushups
• 150 Jump rope

Durability:

• Snowshoe: 30 min
• Walk: 15 min
• 100 Situps
• 100 4 count flutter kicks
• 100 leg levers
• Hip mobility drills

Notes:

• Body: 192.5lbs this morning. Pretty pleased considering nutrition was pretty poor this wknd
• Nutrition: good
• Workout: pleased with WC, did not have access to pullup bar today so I will do my pullup workout tmrw. Burpees were a tough sub for pullups in the WC portion. Snowshoed through 12-17 inch drifts for 30 min and that was much tougher than expected. Had to walk for 15 min afterward to stretch out my legs. Great start to the week. 
• Daily Totals:
• Burpees: 110
• Pushups: 350
• Squats: 330
• Push Press: 60
• Jump Rope: 600
• Abs: 300

Saturday 2.19.11

Wake Up:
8:00 am

Daily Reading:

Devotion:

Workout:

AM:

• 10 min yoga, active stretch
• 75 consecutive pushups
• 2 min situp test: 106
• 100 squats
• 25 pushups
• HSPU: 2 x 6 reps

PM:

Durability: 

• 3 mile run (21:15)

En-Durability: 

• 50 min walk

Skill:

• 2 x 15 nuetral grip pullup
• 1 x 15 pullup
• 1 x 15 chinup
• 1 x 10 commando pullup

Monday 2.14.11

Wake Up:
4:20 am

Daily Reading:
Proverbs 15

Devotion:
Streams in the Desert

Workout:

Morning:
Warm Up:

• 5 rounds for quality:
• 20 Squats
• 20 Pushups
• 20 Lunges

Stamina/Strength:

• 100 Squats (using 2 35lb db's, did not put db's down) 
• Pushups: 70 unbroken, no pause
• Pullups: 9,12,9,9,15 (max)
• Pleased with the improvement in the pullups, grip and fingers are becoming stronger as well.

Notes:

• Planned on doing a metcon at night as well as durability but had a basketball game to coach and didnt get back home until 10:30pm. Decided to skip and do later this week.
• Massive re-feed this weekend. I have been trying to do this for Saturday afternoons and nights and it has really been working well. Monday weight in was at 192 lbs which I was pleased with. Diet on weekend basically adds in more carbs and grains, ie cereal, some bread ect... Amazing how much more bloated I feel when adding carbs back into the diet. This week my goal is to try to replace the minimal amount of carbs I eat with fats and see how my workouts go. It is amazing how much easier the body weight workouts and static holds are when I am at a lower weight.

Saturday 2.12.11

Wake Up:
8:00 am

Daily Reading:

Devotion:

Workout:

• 30 min grinder PT
• 80 consecutive pushups
• LSD hike: 3 miles

Friday 2.11.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 42-44
Psalm 56-58

Devotion:
Streams in the Desert
We must learn to take God at His worda dn walk straight ahead in obedience, even when we can see no way to go forward. The reason we are so often sidetracked by difficulties is that we expect to see barriers removed before we even try to pass through them.

If we would only move straight ahead in faith, the path would be opened to for us. But we stand still, waiting for the obstacle to be removed, when we ought to go forward as if there were no obstacles at all.

Faith that goes forward, triumphs.

Good Read:

Sonnet 19 (Sonnet XIX)
When I consider how my light is spent
John Milton

When I consider how my light is spent,
Ere half my days, in this dark world and wide,
And that one talent which is death to hide
Lodged with me useless, though my soul more bent
To serve therewith my Maker, and present
My true account, lest He returning chide,
"Doth God exact day-labour, light denied?"
I fondly ask; But patience, to prevent
That murmur, soon replies "God doth not need
Either man's work or his own gifts. Who best
Bear His mild yoke, they serve Him best. His state
Is kingly: thousands at His bidding speed
And post o'er land and ocean without rest;
They also serve who only stand and wait."

Workout:

Morning:

• Max pushups w/out pause: 75
• Rest 3.5 hours
• Max pushups w/out pause: 80

Afternoon:

• DH Pullups: 8,11,8,8,16 (max)

Evening:

Warm Up/Stamina:

• 30 min intense sealgrinderPT (been using the model from that website and adding reps so the 30 min is split up into 10 min of warm up and mobility drills and 20 min of going at about 80-85%. Really get a good sweat going and the first 10 min force me to get a good shoulder and hip warm up in)

Work Capacity: (10:26)

• 14 DB Swings (7 each arm w/35lb db)
• 14 DB Power Snatch ( 7 each arm w/35lb db)
• 7 Burpee

Notes: DB swings slowed me down, but was pleased with the hip speed in the snatches and I have really upped the number of burpee's these past two weeks and have seen big improvement. Absolutely flew through them today. 

Durability:

• Short Active stretch

Sunday 2.6.11

Wake Up:
8:00 am

Daily Reading:
Isaiah 41

Devotion:
Streams in the Desert

Workout:
Rest day

Pushup/pullup work:

• 70 consecutive pushups
• 50 decline pushups
• 10 min of playing around on monkey bars, various types of pullups

Durability:

• Ashtanga yoga: 50 min 
• Walk: 40 min
• 800 m run at about 70%

Sunday 1.30.11

Wake Up:
8:00 am

Daily Reading:
Psalms 1-15

Devotion:
God is in the midst of her, she will not be moved; God will help her when morning comes (Psam 46:5)

Is it possible for us who are so easily moved by earthly things to come to a point where nothing can upset us or disturb our peace?

Everything is Paul's life and experience that could be disturbed had already been shaken, and he no longer considered his life or any of his possessions as having any earthly value. And if we will only let God have His way with us, we can come to the same point. Then, like Paul, neither the stress and strain of little tings nor the great and heavy trials of life will have enough power to move us from the peace of God, which transcends all understanding. God declares this peace to be the inheritance of those who have learned to rest only on Him.

"Him who overcomes I will make a pillar in the temple of my God. Never again will he leave it." (Rev 3:12) Becoming as immovable as a pillar in the house of God is such a worthy objective that we would gladly endure all the necessary trials that take us there.

When God is the center of a kingdom or a city, He makes it strong "like Mount Zion, which cannot be shaken" (Psalm 125:1) And when God is the center of a soul, although disasters may crowd in on all sides and roar like the waves of the sea, there is a constant calm within. The world can neither give nor take away this kind of peace. What is it that causes people to shake like leaves today at the first hint of danger? It is simply the lake of God living in their soul, and having the world in their hearts instead.

Workout:
Rest and Recovery

5 rounds for quality

• 10 Hindu pushups
• 20 Hindu squats

50 pushups (chest to deck, full ROM)

Notes:

• Current body weight at 192.2 lbs which is the lowest I have been in a while. Performance has not changed with the lower body weight. This week I will try to get down to 190 lbs.
• Mobility work and yoga at the end of workouts has been very beneficial in functional movement. Looking to increase the load of both at beginning and end of workouts.