4/30/17 #74 Wt. 192.6, Slept 8.5 hours. 8/10-back slightly tight in AM. 3 rounds 10 min row, 5 min loco and 1 min breathing.
Carbs 100g, Fat 85g, Protein 144g

4/29/17 #73 Wt. 192.0, Slept 9.5 hours, napped 30 min.

2k row   1st 400-2:15, 2nd 400-2:10, 3rd 400-2:05, 4th 400-2:00, 5th 400 1:55.

10 rounds was tough. Focused on breathing especially on Zombie Squats. Last 3-4 rounds were better regarding breathing. The loads on workout felt just right.

Carbs 147g, Fat 77g, Protein 121g

4/28/17 #72  Wt. 192, Slept 7.5 hours. Took 2, 30 min naps. Hiked/slow trail run for 125 min. Ran-slow jog @ 115 bpm, walked 65 min. Max pulse was 132, ave pulse was 106.
Carb 151g, Fat 48g, Protein 145g

4/27/17 #71 Wt 192.0 Slept 7.5 hrs. 8/10. Liked the work out!

Split Jerk Stance DB press @40 Lbs 4x8,8,7,7- they were tough
Strict pull up accumulated 11 reps! yay!
DB push ups- reps 11,6,6,5 (rested 30 sec between sets)
Supine grip inverted row- reps 9,8,7,6 (30sec rest)
Yoga push ups 3x8

Row: round 1   damper at 2-10 cal @ 2:05 ( observation)
                         damper 8- 10 cal @ 1:47
                         rest 90sec

          round 2   damper at 2-10cal @ 2:05
                         damper at 8- 10cal @ 1:41
                         rest 90 sec

           round 3  damper at 2-10cal @ 2:00
                          damper at 8-10cal @1:40
                          rest 90sec

           round 4   damper at 2-10cal @ 2:00
                           damper at 8-10cal @ 1:40
                           rest 90sec

            round 5   damper at 2-10cal @1:55
                           damper at 8-10cal @1:38


Carbs 154g, Fat 59g, Protein 153g
                         
       

     
                       

       
 

4/26/17 #70 wt 191.8, slept 7.5 hrs. 8/10 slight hamstring tightness. 20 min of crawl, loco, mobilization and breathing.

Carb Carbs 176g, Fat 54g, Protein 122g

4/25/17 # 69  Wt. 192.0 Slept 7.5 hrs. 8/10

Low Back Back Squat to Wall Ball -105 lbs 4x5 reps-felt better this week

https://www.youtube.com/watch?v=EoaeDrM3Rc4

DB 1-arm Overhead/1 arm farmers Hold Split squats Overhead opposite lead leg 4x8

35 lbs dumbells. Last week started with 30 lbs and reduce to 25 for final 3 sets. Yay!

table top 2:20 sec, 55 Kang squats, step lunges and bird dogs

Workout was good. OH/ farmers hold were tough but maintained good form

Carbs, 130g, Fat 80g, Protein 146g

4/24/17 #68 Wt 192.6 Slept 7.5 hrs. 8/10. rowed, loco and breathing-  5 rounds of 2 min row, 2 min loco, 1 min breathing

Carbs 135 g, Fat 80g, Protein 146g

4/23/17 # 67 Slept 8.5 hrs. 8/10. No negative feedback from running yesterday. Quads,hamstrings, gluts felt good.

4 rounds of 10 min walk, 5 min loco,  1 min Breathing ( Squat position for 1 and ostrich walk position for 3).

Carbs 158g, fat 60g, Protein 132g

4/22/17 #66 Slept 8.5 hrs. Feel good. 8/10. Substituted running for rowing.

4 sets crawls /loco

Ran- about 190m- ran 8 times with rest about 90-100sec. It was terrible- ;). Just really hard/painful. was able to run complete distance at about 80% effort.  The second round I went too hard and quit 20m from the end. I had no way to time,but I'm guessing mid 20sec-30-sec. Legs hurt and lungs. It was a good change of pace. tough mentally.

AMRAP UPDB @ 30 lbs-13,12,12,10
AMRAP UB RDL @ 30 Lbs-22,20,20,12
AMRAP UB with 60 Lbs of dumbells resting on legs/pelvis-13,12,9,8

I couldn't really figure out why I "broke". Like for the RDL all of sudden I just wanted to quit. It didn't feel like muscle "failure" it just hurt.

I was fun working out outside and it was a tough mental workout. Way more pain than rowing.
Carbs 161g, Fat 49g, Protein 125g

4/21/17 #65 wt.192.4, Slept 7.5 hrs. Head cold is better. 7/10. Walked 90 min.
Carbs 163g, Fat 49g, Protein 147g

4/20/17 #64 Wt. 191.6, Slept 7.hrs. Head cold worse. 7/10. Napped 60 min.

1/2 Kneeling DB press. 35 lbs 4x8 each arm- last reps were tough.
Strict pull ups-first 4 were ok, last 4 were a struggle on last 2-3 inches. Even had to kick legs about. I think they would have been " no repped" :)
DB push ups 12,6,5,3 rested 30 secs between. Last 2 sets were hard
Supine Grip inverted row- 8,6,5,4  30 sec between sets
Seated straddle banded face pulls 3x15

Row- rowed straight through on both rounds. rested full recovery between rounds. Exertion on last 1 min at 1:53 pace was 8/10

Breathing was a little challenging with my cold. Nose is pretty plugged up. Kind of a mouth breather right now. :)

I shot an updated squat vid with hips back. I was tired so a little sloppy. Feet maybe too far apart? Felt more solid and spine felt in better neutral position.

https://www.youtube.com/watch?v=MBb9eI1HXjU

Carb 146g, Fat 69g, Protein 139g

4/19/17 #63  Wt. 191.6, Slept 7 hrs. Cold symptoms slightly worse. 7/10. No muscle soreness. 15 min of Spino, foam roller, row and crawling. Practiced moving hips "back" to initiate squat.
Carbs, 145g, Fat 63g, Protein 137g

4/18/17 #62 Wt 191.8. Slept 7 hrs. 7/10-feel like I have a slight cold. Liked the work out. Cut my head off on Low Bar Back Squat video. Can re-film if you'd like. I was too tired to try another attempt after I was done with workout and reviewed the video. Low Bar Back Squats felt good.

 30 lbs for first round of DB 1-arm Overhead /1-arm Farmers hold- 5 reps. Next 3 sets I reduced to 25 lbs and performed 6 reps each side. Table iso felt better. Performed in 2 sets of 1 min. Kang Squats felt more comfortable as I did more. Tried really hard to keep neutral spine. Like the Bird Dogs.

Low Bar Back Squat  (85 lbs) video https://www.youtube.com/watch?v=Ks2no3AC60c

Sorry I cut off my head. Can re-film if you'd like.

Carb 144g, Fat 76g, Protein 120g

4/17/17 #61, Wt 192.8, Slept 7 hrs. 7/10-bilateral upper gluteal pain tightness, was able to "work it out" with stretching and mobilization. performed 2 cycles of 5 min row, 5 min movement and 5 min breathing (squat, child pose, forward fold etc)
Carb 151g, Fat 44g, Protein 147g

4/16/17 #60 Wt 194.6, Slept 8.5 hrs. 8/10-tired from travel, body feels good. Rowing warm up dampening at 4,5,6,7,8. 1k row 1:58.5/500, 1:58.9/500, 1:58.5/500, 1:57.9/500. Liked the Bretzel 2.0
Carbs-152g, Fat 66g, Protein 143g

4/15/17  # 59  Slept 6 hrs. At airport by 5:30 am. 9/10-body feel good. tired in afternoon. Napped for 2 hours. 1 on plane and 1 this afternoon. Foam roller and mobilization to t spine and gluts-10 min.
Carbs 119g, Fat 61g, Protein 127g

4/14/17 #59  Slept 8 hrs. 8/10- Body feels good after riding yesterday. Legs tired but minimal stiffness. Walked 60 min. 3 hours driving.
Carbs 136g, Fat 54g, Protein 130g

4/13/17 #58. Slept 8 hrs. 8/10- hips/ gluts feel good. Snowboarded 5.5 hrs-22,000 vertical ft in 24 inches of powder!! Hard work/effort. Heart rate had to be 120+ most of day. Legs felt good until last 2 hrs. Rode with 17 yr old son. Goal for next yr is to have that kind of spring in my legs.
Carb 134g Fat 83g Protein 129g

4/12/17 # 57 Slept 9 hrs. 8/10. Wt. 192.8 Day offfrom boarding. 14 min ( 2 min walk 2 min crawl). 5 min on movement. 4 rounds of Spino hip. Ido Portal 1.0.
Carb 170g, 87g 122g

4/11/17 #56 Slept 8 hours. No soreness,fatigue 7-8/10. Snowboarded 4 hours. Was really hungry @11am. Walked 60 min.
Carbs 141g Fat 86 Protein 119g

4/10/17 #55 Slept 8 hrs. 8/10-body feels good. Snowboarded for 4.5 hrs. Walked 2 miles. Elevation was around 8-9 thousand ft. Could feel it! Trying to stay hydrated.
Carbs170g, Fat 68g Protein 134g.

4/9/17 #54. Slept 7 hrs. 8/10. 3 rounds of 2 minutes walking 2 minutes crawling. 5 min loco. 2 rounds  of 8 PU on DB, 8 DB push presses and 8 DB squats.
Carbs 145g, Fat 73g, Protein 125g

4/8/17 #53 Wt 192. Slept 8 hrs. 8/10 no soreness after row. Long travel day
Carbs 160g, Fat 72 g, Protein 152g

4/7/17 #52 Wt. 193.8, slept 7.5 hrs. napped 30 min. 7-8/10.No soreness just slight fatique.
30 min row 2:03.3/500, 7298 m, HR 172 ave., 183 max. Initial test 206.6/500m, HR ave=164, Max 182.  About a 2.6% improvement based on time/500m.

Body comp:

Carb 159g, Fat 66g, Protein 155g

4/6/17 #51 Wt. 194.0, Slept 7 hours,napped 30 min. 7/10 tired-body isn't sore just long week before vacation.  Sumo deadlift 175 lbs for 3, DB 2-arm bench 55 lbs for 5. Strict pullup-2 ( hardest part was from nose to chin). I've never done 2 before! Yay!
Carbs 146g, fat 70g, Protein 154g

4/5/17 #50 wt 193.8, Slept 7 hrs, napped 20 min.  8/10. Gluts felt great! Locomotion for 10 min.
Carbs 147g,fat 75g,Protein 139g

4/4/17 #49  Wt.193.6 Slept 7.5 hours. 8/10-Gluts feel great. 45 min nap. Walked 15 min warm up before workout. Zombie Squat with 55 lbs. DB 1 arm overhead 1 arm farmers at 20 lbs. 10 DB front @ 35 lbs. 30cal pieces were 2:01.3,2:01.9,2:00,1:59.5, 1:58.8 and 1:57.2 (ave 500m). It was hard, especially the 2nd rowing piece after the front squats push-ups and invert rows. I liked it!
Carbs 143, Fat 71g, Protein 154g

Zombie Squat  video @55 lbs

4/3/17 #48  Wt 195.3, Slept 7.5, 8/10. rowed and crawled 4 rounds-it 's raining and 38 degrees. Cressey and Spino felt good. Looking forward to tomorrow's workout.
Carbs 149g, Fat 83g, Protein 140g

4/2/17 #47 wt 194.6, Slept 10 hours. 8/10 Right glut has less soreness. 4 rounds of cycling/locomotion. Locomotion felt "better" than last week. Mobilized gluts for 15 min.
Carbs 148g, Fat 60g, Protein 135g

4/1/17 #46  Wt. 195.4, Slept 8.5 hours. 8/10 Right glut is stiff and sore. Stretched and mobilized. 100m row @ 100%. 4th,5th and 6th row-almost slid off seat. Worked on form on 7th. Less lumbar extension. Last weeks time in ( ). 1. 18.7s(19.1s), 2. 18.4 (18.7), 3. 18.6s(18.6), 4. 18.7s (18.7) 5. 19.2s, (18.7s), 6. 19.0s (18.8s) 7. 18.6s (19.0s)
rowed 2 min 2:10-1:44
25lbs dumbell
DB push ups 11(10), 11(8), 12(7) 11(8)
DB plank       16(11),17(8),18(80),17(8)
DB 2 arm Push press 13(8),13(6),14(5),13(10)
Heart rate was high during the UB sets.
Tough workout.
Carbs 128g,Fat 73g, Protein 149g