5/31/17 #105  Wt. 192.8, Slept 8.5 hours, 8/10. Feel good
walked 30 min.

Carbs 190g, Fat 81g, Protein 161g

5/30/17 #104 wt.194.0, Slept 7.5 hours. Napped 15 min. 8/10.

A Low bat parallel box squats @ 165 3 reps on the min for 10 min.
B DB 2 arm rear elevated split squat- 15 lbs dumbbells. Best balance I've had performing these. 5x6       each leg.
C kickstand 4x12

single leg wall assisted good mornings with empty bar felt better. Left leg down harder that right.
wall assisted plate rotations @ 10lbs for 30. tough, better than last week
50 hinge position bird dogs- better than last week

after rotational planks, iso arch -ups and soft rolls I spent working hamstrings with band assisted stretching for 10 min

Carbs 189g, Fat 69g, Protein 167g

5/29/17 #103 Slept 10 hours. 9/10. walked/hiked for 70 minutes.

Carbs 173g, Fat 77g, Protein 154g

5/28/17 #102 Slept 8 hours, 8/10.

Burpee Helen 13:40

locomotion for 15 min. following.

Carbs 192g, Fat 45g, Protein 159g

5/27/17 Slept 8.5 hours. 8/10 minimal stiffness/soreness. Hiked 90 minutes.
Carbs 179g, fat 71g, Protein 163g

5/26/17 #100 Wt 191.4 ,Slept 7.5 hours. 7/10 legs tight, especially hamstrings.
A. Sumo Dead lift- 6x105,6x145,4x155,4x165, 2x175, 2x185- low back is better position. Upper back ( T6 and above) really round when I lower the weight. It feels like the bar is too "close" and I have to round to lower it. It's weird. I just can't seem to keep my scapulas "squeezed" together.

https://www.youtube.com/watch?v=6j8scAOUve4&t=26s


Single arm KB @ 40 lbs. 4x12
Glut bridge 4x12
Assisted shrimp squat- yay! could use band for first time. Needed assist with rig. 3x8 each leg

3 rounds for time 200 m row + 7 parallel jump squat

#1 3:32
rest 4 min
#2  3:22- better pacing on the row.

Carbs 192g Fat 72g Protein 184g

5/25/17 #99 wt 193.0 Slept 6.5 hours. napped 30 min. 7/10-feeling tired and legs sore
A. 1/2 kneeling DB press - 1arm opposite leg up @31x2 : 40 lbs  8,8;8,6(left);8,8;8,8 - these were tough.
B. prone grip pull up 15
C1. DB push ups AMRAP rest 30sec- 11,6,5,6
C2. Supine grip inverted row rest 30 sec B/T @31x3- 9,8,7,7
D. Bottoms up KB press-30 lbs 3x6 -tough

15 set of 30 sec running at 85%

Carbs 181g, Fat 79g, Protein 167g

5/24/17 #98 Wt.193.2, Slept 7.5 hours, Gluts and lumbar achy. Mid back achy during 30 min walk tonight. Walked 35 min.

Carb 160g, Fat 80g, Protein 165g

5/23/17 #97 Wt 191.6, Slept 7.5 hours, 8/10. napped 20 min.
A. BB hip thrust @ 95 lbs. 6x5. Last few reps each set were tough.
B. DB 2 arm front rack front foot elevated Split squat-@25 lbs DB. 4x12. Left harder than right
C.Unloaded kick Stand Squat 4x12-was able to do unassisted.

20 single leg wall assisted good mornings- more challenging on left
30 good morning position wall assisted plate rotations @ 10 bs plate- tough. Focused on position-reps of 5-7 then rest
45 standing hinged bird dogs- was able to do with out assistance from rig
Soft rolls are getting easier

Carb 195g, Fat 70g,Protein 155g

5/22/17 #96, Wt 192, Slept 7.5 hours. 8/10 no real soreness. Long board skate boarded for 30 min. Tried to push with left foot too. Easy bike ride 15 min.

Carb 186g, Fat 65g, Protein 169g

5/21/17 #95  Slept 8.5 hrs. 8/10. mildly tight hamstrings and gluts.

Ran 1k. 1 PU, 3 push ups, 5 DB squats at 45lbs. Pu was ok, push ups good. DB squats fatigued my  Left shoulder. :) The leg portion was hard but the real challenge, during the last few rounds ,was maintaining the DB position with my left arm. Great workout!

Carbs 155g, Fat 90g--choose to grill salmon-lots of fat grams, Protein 160

5/20/17 #94  Slept 8 hours, napped 90 min. 8/10. 80 min hike

Carb 165g, Fat 83g, Protein 154g

5/19/17 #93 Wt 191.8. Slept 7 hours, napped 30 min. 8/10

Clean Grip Deadlift @31X1  145 3 reps in the min for 10 min.-felt good focused on neutral spine.
Split stance DB 2 arm @2122-30 lbs 4x12 each leg-
glut bridge 4x12
Assisted shrimp squat- had to use rig to assist. Could not perform reps using only band for support.

For time: Row 20-15-10-5 cal with Russian KB @ 50
                Time-4:56

Carbs 196g, Fat 69g, Protein 179g

5/18/17 #92  Wt. 190.2 Slept 7.5 hours, napped 45 min. 8/10. Liked workout.

BB close grip bench 105 x5, 125x5, 145x5, 145x5,145x5. Last reps were a challenge but was able to maintain good position on bench.
Supine grip pull ups-15
Seated straddle DB 2-arm Shoulder press@ 21x5  30x6,30x6,30x5,30x4. Isometric hold was tough on last rep

Banded prone grip pull-ups @21x5  blue and red band-4 reps, blue and 2 red bands, 6,6,5. Last second of hold over bar was really tough. I may have counted really fast on last rep of final 2 sets.

DB 1 arm windmill felt more fluid. 10 lbs 3x6 each arm

run was tough but fun. Last 5 sec of runs legs felt fatigued. More fluid and solid than last week.

breathing was good. Looking forward to 20-15-10-5 row and KB for time tomorrow.

Carbs 162g, Fat 80g, Protein 140g-still figuring the new macros

5/17/17 #91 Wt. 191.6 Slept 7.5 hrs. napped 20 min. 8/10-slight tightness in post chain. Less hungry this am and throughout the day. More consistent energy. 10 min positional breathing, 10 min locomotion, 10 min mobilization.

Carb 180g, Fat 82g, Protein 148g

5/16/17 #90 WT 192.8, Slept 7 hours, napped 45 min. 8/10-no soreness.

Arms crossed front Squat @31x1-6x3   85,85,95 115,125, 140-felt much better than last week. Easier to remain upright in chest.

Unloaded kick stance-these are awesome. No assistance 4x10

Table top 3 min. felt more solid than last week

Bird dogs were tougher on left leg but was able to hold position.

Soft rolls are easier.

Carbs 180g, Fat 54g, Protein 170g

5/15/17 #89 Wt 194.2 Slept 7.5 hours 8/10-no soreness from running yesterday. Napped 30 min. Cycled for 45 min and easy pace. mobility for 15 min.
Carb 155g, Fat 80g, Protein 154g

5/14/17 #88 Slept 7.0 hours. 7-8/10. Running felt better than last week. KB 35 lbs for swings and goblet squats, 30 for snatches. Bare foot walking 10 min, loco motion for 15 min.

Carbs 162g, Fat 74g, Protein 159g.   Felt more hungry than usual, especially in evening

5/13/17 #87 Wt. 192.4 Slept 8 hours.  7/10. posterior chain is tight. Hike/walked 60 min.

Carbs 131g, Fat 82g,  Protein 139g

5/12/17 #86 Wt 192.0 Slept 7.5 hrs. 7-8/10. Gluts tight.

DB 2 arm Sumo with 25 LBs plate on ground and DB tilted. 4x15 at 45 lbs. Lots of tension in hamstrings last 3-4 reps

Single arm rotational KB swing 4x8 at 40 lbs

Shrimp squat 3x8. Left more challenging than right, especially last 2-3 reps.

row 5 sets of 2 rounds of (14cal at 2 and 14 cal at 8). damp at 2= 2:08, damp at 8= 1:48



Carbs 147g, Fat 82g, Protein 156g

5/11/17 #85 Wt 193.0 Slept 7.5 hours, napped 30 min. 8/10. Hamstrings slightly tight.
DB 1 arm shoulder press  12 x 20, 10x25,8x30, 6x 35, 4x45, 2x 55 righ arm, 50 left arm- a little asymmetry. :)
Supine pull ups 14 reps
WTD push up 20 lbs x6, 20 lbs x 4, 10 lbs x 6, 10 lb x 6
DB 2 arm row- 35x8,40x8,40x8,40x8
DB 1 arm windmill 10 lbs. A little more fluid than last week.

25 sec run x6, rest 2 min, 25 sec run by 6. legs felt ok. No tightness. Felt a little more natural than last week

breathing went well


Carb 147g, Fat 68g, Protein 147g

5/10/17 #84 Wt 191.2 Slept 7 hours. napped 20 min. 7/10. Hips and quads feel tight.
walked 50 steps slow jog 50 steps for 30 min. 25 hinge with PVC pipe.
Carb 152g, Fat 73g, Protein 146g

5/9/17 #83 Wt 192.2 Slept 7.5 hours, napped 20 min. 7-8/10.

Crossed arm front squats-85x8, 85x8,85x8, 105x6,115x3,105x8
DB 2 arm front rack Rear leg elevated Split Squat- 15lbs  8 on right, 6 on left-I just couldn't balance on left-ugh! 10 lbs- x8,8  x8,8 x8,8. Left was still more challenging but could go unbroken. Left still more difficult than right.
table hold 2:40
Kang Squats-focused on form and hinging at waist. resistance of bar felt good. Sets of 10 for 40
Step ups- focused on negative. Sets of 20 for 40
bird dogs 60- set of 40 and set of 20
Carb 156g, Fat 73g, Protein 141g

Liked your appearance in "Road to the Games". Great work.

5/8/17 #82 Wt 192.8 Slept 7 hrs. napped 30 min. 8/10 Hamstrings tight.
cycled for 30 min. worked on hip hinge with PVC. 30 reps of flex focusing on position. Really need to think "head back" too. Spino hip before bed.
Carb 156g, Fat 51g, Protein 161g

Read todays blog by Adam Rogers linked to your article on Winning, Losing Success or Failure.
Just want to let you know that the paragraph on flow state and confronting a task we know that we have a chance completing resonated. Your programing fits that definition daily. It is the first time that every workout felt doable and enjoyable even when painful. Thank you!

5/7/17 #81, Slept 9 hours. 8/10. Workout was fun. run/ground to overhead-25 lbs DB/burpee was touch. lower left hamstring tighten over last 30m. Felt fine later. Could go unbroken on ground to overhead but had to break burpees up to groups of 4. Grounding/bare foot walking for 20 min. loco motion for 10 min. Found an awesome soccer field/ play field for workout today. Great place looking forward to using it for the summer. Even had some playground equipment-pullups potential.

Carb 133g, Fat 60g, Protein 151g

5/6/17 #80 Slept 7 hrs. Tired. late work function. 7/10. Minimal muscle soreness.
walked/hiked 60 min
Carbs, 155g, Fat 62g, Protein 145g

5/5/17 #79 Wt 192.8 Slept 7 hours, napped 1 hour. 7-8/10 gluts and hamstrings a little sore-general soreness. Worked on neutral spine drills. Once I hinge past 45-50 degrees it is difficult to maintain correct neutral position. Watching the sumo deadlift video I break neutral when I hinge past 45. I never know when to hinge and stop hinges and bend  my knees to reach the bar.

The video shows that there is opportunity! :)

https://www.youtube.com/watch?v=IPmBPpXCV8Y

DB 1 arm Deadlift with rotation 3x15 @ 45 lbs
Assisted shrimp squat 3x6 each leg- balance felt better by 3rd set. Liked them

Row- 4 sets of  2 rounds :  12 cal at damp 2, and 12 cals at damp 8 pace throughout was 2:05-2:10 for damp 2 and 1:49 for damp 8.
Carb 130g, Fat 69g, Protein 165g

5/4/17 #78 Wt. 192.8 Slept 7 hours, napped 1 hour. 8/10-slight stiffness in gluts in am.

DB 2-arm shoulder press- 45 lbs 6RM ( 50 lbs made 2 reps)
Strict  pull up -12 reps
DB Bench- 50 lbs DB  50x8,50x8,50x7,50x5
DB 2 arm bent over row- 40x8,40x8,40x8,40x8
DB 1-arm windmill- DB 15 lbs.  More difficult with wt on left back foot than right. I'll practice this movement.

Running- 20sec by 6 set, rest 3 min, 20 sec by 6 sets  Max pulse 152, average pulse with rest times included 123. Ran on grass. If felt awkward but was fun. Haven't run for a long time. :)

completed breathing

Carbs 173g, Fat 60g, Protein 125g

5/3/17 #77nWt. 191, Slept 7.5 hours, napped 20 min. 7/10 legs and gluts feel tired.
row, crawl, loco for 15 min
Carb 161g, Fat 61g, Protein 147g

5/2/17 #76 Wt 192.2, Slept 7.5 hours. 7-8/10-feeling good.

Low bar back Squat @115 4x5
https://www.youtube.com/watch?v=G7QlmZg4mkU

DB 2 arm Rear leg Elevated Split Squat 4x8-this was really tough! Hard to maintain balance

15 lbs dumbbells- 8 on each-super hard especially final 3 reps on each side. Struggled to maintain balance
10 lbs dumbbells- 8 on each side- fell over / had to re-star 2 times on each leg because lost balance
5 lbs dumbbells - 8 on each side for 2 sets. Much easier to maintain balance. Could go unbroken w/o losing balance and re-starting. It was a challenging!!

table hold 2:30

Enjoyed the workout. Split leg elevated tough but felt better than when first attempted them when first starting out.

Like the upcoming  new workout  schedule-Thanks!

Carbs 150, Fat 55g, Protein 125g

5/1/17 #75 Wt. 192.8 Slept 7.5 hours, napped 30 min. 7-8/10 hamstrings and back stiff this AM row,walked, loco mobilized and spino hip for 30 min.
Carb 155g, Fat 74g, Protein 131g