2/28/17#15 wt. 198, pulse 64, slept 8 hrs. 7-8/10-gluts tight in am. A little tired. Mid thoracic tightness. Looking forward to work out. Hips feel "looser". Mid thoracic area feels like it has better rotation like when doing the Spina Hip sequence. We'll see how if feels with Ido squat tonight.

Ido squat 1.0 ok tightness in ankles. KB1 arm front rack Rear -leg elevated split 15 lbs, 8 reps. Better-lost balance and had to reset consistently  after 5-6 reps Right foot forward more challenging than left. Right ankle felt restricted and tight when left leg in front when pressure on the bench. 1/2 Kneeling KB 1 arm overhead press- 30lbs. with 10 reps. Liked the clusters for inverted bar row. Rowing went good. 1:54.5 ave pace. 5 sets x 3 rounds. Rotational plank form elbows and Arch -ups went great. Soft rolls easier but still a challenge from prone position.

Carbs 162g, Protein 146g, Fat 67g- I'm working on adjusting to the "marcos". May take a few days.

Feel good. Enjoyed the workout, especially the rowing.

2/27/17 #14 wt.198, pulse 61, slept 6 hours, 7/10 tired from diminished sleep, stress, body is tired/stiff achy in gluts, hamstrings and post shoulders. went away after 20 minutes of moving around. 45 min nap. Felt tired when doing recovery workout. Rowed 15 min. Pulse-ave 112, max 117. Spina felt better as did Creassey. Off to bed.
Cal-1735 Carbs 165g, Fat 66g, Protein 106g.

2/26/17 #13 Wt. 198.6, pulse 61, Slept 9 hours,  8-9/10-slight stiffness in quads and gluts, tight upper back-feels like it has been working. Looking forward to todays workout.

row/crawl- good warm up, crawl took a couple tries to feel coordinated with crawl in place.

Russian KB-50lbs
KB squats-45 lbs
Split Stance Landmind-35 lbs bar + 40 lbs

4 rounds-it was tough-focused on form

bent hollow hold-30s,28s,25s,20s
reverse plank hold 20s,20s,18s,12s- tri's just "gave out" on last 2

Had fun-good variety, intensity and movements.


Stressful night. had dinner with my mom(89). We are  meeting with radiation oncologist to plan course of care for 1cm brain tumor. Tired.

Cal 1540  Carbs 74g Fat 83g Protein 84g

2/25/17 #12  Wt 196.8 ,Pulse 59, Slept 10 hours, 8-9/10-Slightly tired(sleepy), tightness in gluts( walking-ugh-really 100 min of walking would do that). Looking forward to workout today. It feels good to have some "tools" to help with movement. Heard the same assessments when at CrossFit but never felt like I had a "plan" to improve. Was frustrating. Coaching tips were"hold a neutral spine" but I couldn't "feel it" or make it happen.

Felt better depth on 3rd round of horse stance squats. KB Split squat to press -20 lbs for 8. Right leg wanted to externally rotate when "back". 3 rd set focused on maintaining position with no ext rot. Felt better.

Split Stance deadlift-35 lbs-felt good. Chinese row- 35 lbs- focused on spine position. Harder to maintain when lifting on left.

500m row-2:05.3, 2:06.0, 2:04.4 and 2:04.0. I messed up-Plank from hands(instead of elbows)-72 sec and 53 sec. Hang-prone grip 32s and 36s. para breathing was great. Ido Squat was a challenge-super limited in rotation and flex. Am committed to 2x/day Ido squat with focus on rotation and flex. Felt"looser" after and can feel a burn/ache in rhomboids 1 hour after workout.

Enjoyed all elements of the work out. Thank you!

Cal-1728  Carb 154g, Fat 57g, Protein 120g

2/24/17 #11  Wt-197.6, Pulse 58, 7 hours sleep, 7-8/10 no significant muscle soreness. Feel slightly "tired". Looking forward to hiking. No adverse feelings from 2k row.

Bend row video- Felt very difficult to hold a neutral position. Lots of tension in LB. BB Bent over row has never felt "right".

Hiking-100 min  HR-ave: 103, Max 126

Watched Ido Squat clinic and 17.1 release

Cal- 2300 Carbs 111g Fat 100g  Protein 145g

2/23/17#10 Wt 196.8, slept 7 hours, 6-7/10-stress-learned of medical concerns regarding recent brain MRI of my mom. legs tired. Some stiffness /tightness in upper back this am.

Upper Strength assessment- OH and Row-posted to You Tube  https://www.youtube.com/watch?v=wnCGPKOYvTA

Pull ups- 1 ( 2nd one could only pull to nose )

Seated Straddle KB 1-arm Press with Thoracic rotation felt good!Nice stretch in T spine.

Aerobic Power row- 2K- 7:51 ,Ave 500m= 157.8, HR- Ave 167, Max 185

Cal-1930    Carbs-243g  Fat-65g  Protein 143g

2/22/17 #9   wt. 198, pulse 60, 7 hrs of sleep,  7/10-slightly tired. upper back/rhomboids sore from 500 row. Can feel hamstrings from Split-Spilt RDL. The Ido Portal routine looks tough.

Brisk walk 15 min. HR ave 81, max 86. Beginner locomotion routine-yoga push up-felt good
Duck walk-hard, 3-4 strides was all i could do unbroken. cobra press -good, Horse walk-difficult 4-5 strides. Lizard walk-difficult. Ostrich walk-difficult, could not flex to floor without bending knees.

1735 cal   Carbs-197g Fat 57g  Protein 126g

2/21/17#8  wt. 198.6, pulse 54, slept 7 hours, 7/10- fatigue from work, legs feel better. Slight tightness/ache between scaps. Foam roller tspine this am. Posted squat (205)
video https://www.youtube.com/watch?v=8BxjpzarGiQ

KB 2 arm Rear leg elevated Split-Split squat-tough. Body wt was all I could manage while keeping my balance. Tried 10 and 15 lbs KB but would loose balance. Need practice.!Rotational plank from elbows. Slightly more difficult to left. Soft Rolls-most challenging ,and had to really cheat with feet , was from prone using left arm to roll to right.

500m row    time: 144.00 ave: 146.8    HR-Ave 167 max 174

Cal 1835  Carbs 149g Fat 69g Protein 135g

2/20/17 #7      Wt. 199, resting pulse 62, 8/10-sleep only interrupted once last night to use bathroom.
Legs feel heavy-30 min row? Foam roller and extension for t-spine 10 min last pm and 5 min this am.

Recovery row 14 min. HR-ave: 97, max: 102  

Spina Hip Sequence felt "better". Smoother and less awkward
Creassy Shoulder Sequence- Left shoulder was more restricted than right in external rotation to wall. Rolled out and mobilized left Teres and Lat.

Busy day- had good energy. 20 min nap this afternoon

Cal-1809  Carbs 212g,  Fat 75, Protein 133g
                     

2/19/17 #6    Wt.198   8-9/10 Slept great- slight stiffness in low back and lateral hips. Foam rolled                                           before bed and first thing in am.Quads a little tired. Looking forward to todays
                                    testing.

                                    TTT testing vid #2  https://www.youtube.com/watch?v=pQ3Z3nzhTAQ

                                    Reverse push up-hard-first time doing them, Gymnastics bridge- really tough,                                       not enough upper body strength to extend. Limited flexibility.

                                    Plank hold from hands-70sec
                                    Push ups 2 min AMRAP-35
                                    Ring Rows 2 min AMRAP-33

                                    Liked the parasympathetic breathing
                                    Cal-1907  Carb-182g, Fat-71g , Protien-113g
                                 

2/18/18 #5   wt 199.8
                    8/10 interrupted sleep-Peggy restless-bad cold
                    Up loaded first set of testing videos.
                    squats-narrow stance-balance tough
                    step ups-eccentric hard to stay "solid"
                    single leg PVC-Difficult. Right harder than left.
                    Cossack squat -super tight hamstrings and adductors on 'straight leg".
                    Spina 90/90- challenging
                    Tuck to Hollow- unsure if proper technique
                    Breath Count-standing 57, in squat 55
                    Breath Retention-20 sec.

                    video- https://www.youtube.com/watch?v=BVDhVB4yUfc

                    Threshold Assessment-30 min row :  2:06.6/500m , 7134m total
                                                                                ave heart rate: 164
                                                                                max heart rate 182
                      from 10min to 20min it was spicy. The last 2 min was a 2:00.2/500 pace (180-182bpm)
         
                   Cal 2187  Carbs 194g  Fat 87g Protein 150g
         

2/17/17 #4  wt.200.6  6/10 tired-late night work dinner
                    Cal 1924  Carbs: 132g  Fat 76g  Protein 171g
                    snowboarding for 2 hours, 30 min walk

2/16/17#3 9/10-rested, slightly hungry this am
                wt:201.6
                Carbs 149g Fat 93g Protein 130g (work recruiting dinner)

2/15/17 #2  8/10-slight fatigue and quad soreness in AM
                   logging food going well
                  wt-201.6
                   1962 Cal   Carbs  285g protein 138g, fats 76g

2/14/17-#1  8/10-slightly fatigued. Long day yesterday
                      squat and bench 5x5
                      1987 cal    carb 153g , protein 114g   Fat 96g