6/28/17 #133 Wt 192.0 Slept 7.0 hrs  7/10. Gluts and low back tight. Walked 20 min. Carried 500 lbs of wt from basement to car for marina workouts. :)

Carbs 177g, Fat 79g, Protein 160

6/27/17 #132 Wt 193.0, Slept 7 hours. 8/10-feel good.

Goblet Squat @ 35 lbs  5x 45 sec.- Focused on position and breathing
Low Bar Parallel Box Squat  145 lbs -- 6 x10
DB 2 arm Split Squat w ankle focus  30 lbs each- 4x6
3 rounds- 30 sec prone grip bar hang in hollow, 10 alt Deadlift-DB 30 Lbs, 10 single arm KB rotational swings each arm  20 lbs

Carbs 175g, Fat 61g, Protein 175g

6/26/17 #131 Slept 7.0 hours, napped 20 min. Wt 194.0, Long 12 hr day at work. Waked 25 min. positional breathing for 10 min.

Cabs 169g, Fat 56g, Protein 175g

6/25/17 #130  Slept 9 hours. 8/10  Hiked/trail run for 70 min.  ran 3-4 min pieces at every low effort for total or 20 min during the 70 min.. Moderate pace walk between runs.

Enjoyed your blog post. Great work! Thanks for being my coach!

Carbs 190g, Fat 45g, Protein 165g

6/24/17 #129 Slept 8.5 hours 8/10 Hiked 75 min.  Feel good

Carbs 188g, Fat 79g, Protein 160g

6/23/17 #128 Wt 191.4 Slept 7.5 hrs 7-8/10. Legs a little tight.

Breathing activities went well. Walked 30 min prior to workout. Was hungry all day. Tried to re-feed today with extra carbs.

Carbs 225  Fat 83g, Protein 162g

6/22/17 #127 Wt 191.2 Slept 7.5 hours. 7-8/10 legs tired this am.
Single arm Bottoms up KB @30 lbs 3x5 each arm
uneven towel grip pull ups -10 reps
Uneven depth Pushups 3x10 on 45 lbs plate
Single arm ring rows 3x6
DB 2 arm overhead carry @ 45 lbs 300 ft. This was tough!

ran 1 mi time trial-out and back course ( measured by Map My Run) 6:39.  Ave HR 173, max HR 183. I really don't think I screwed up the timing. I used an analog stop watch and check against my iphone. I'm psyched!

Carb 157g, Fat 76g, Protein 191g

6/21/17 #126 Wt 191.2 Slept 7.5 hours napped 20 min. Walked 25 min. Mobilized gluts and calves.

Carbs 178g, Fat 61g, Protein 160g

6/20/17 #125 Wt 193.1. Slept 7.5 hours. napped 1 hour. 7-8/10.

Thoracic and squat. ido 1.0,2.0 t spine with tennis ball. Kneeling rotational. Quadruped rotational. Banded hamstring stretches. Cat /cow breathing.

bilateral elevated split squat with 20 lbs dumbbells. 3x6-I liked these
Split stance BB RDL - empty bar @ 35 lbs 3x6 each
3-way lunge with 20 lbs DB 3 x3 each leg
Deficit hinge 3 x12 with 20 lbs DBs. I like these

30 sec run 30 sec walk by 10 reps. max HR 167, ave 157

90/90 hip sequence. I could not "get up" tried a few times each leg

Quadruped from rocks x20

Hip Flex stretch 3x30sec each side

Glut activation: quad bird dogs 12 x2 each leg, single leg Cook Bridge 8x3 each leg

Carb 201g, Fat 89g, Protein 194g

6/19/17 #124  Wt. 193.1 Slept 8 hours. 8/10- post chain stiff in AM. walked 20 min. Mobilized calves and gluts for 10 min.

Carbs 198g, Fat 50g, Protein 170g

6/18/17  #123  Slept 9 hours. 8/10. Work out was tough but fun. Pull ups were pretty good. The 45 lbs dumbells  were a test but doable. Great 2 weeks!

Carbs 165g, Fat 48g, Protein 165g,


1. I am off work the first week of July. We will be at the marina Thursday June 29th through Sunday July 9th. I am happy to bring equipment out. This weekend I brought out 215 lbs of plates, a bar and DBs. This is just a heads up.

2. Wed. August 2nd through Sunday August 13th we will be on a family vacation to Alaska.

Thanks

6/17/17 #122 Slept 9 hours, 8/10- no stiffness from yesterday's workout. Slow trail run/hike E0-E1 for 60 min.
Carbs 205g, Fat 60g, Protein 172g

6/16/17#121. Slept 8 hrs. 8/10. No soreness/tightness from run.
Sumo Deadlift  5 x105, 5x125, 5x 155, 3x175, 3x 195, 3x 205 (PR)
https://m.youtube.com/watch?v=wuB89z1UnVI
3@195 and 3@ 205

Looks and feels like better position than last video.

Single arm rotational KB @45. 4x10

Remainder of workout was good. I messed up and did the row/med ball hammer through straight through without a 4 active rest. 250m row were at 1:48-1:50 pace

Carb172g. Fat83g. Protein 135g

6/15/17 #120 Wt 191.2. Slept 7 hours. 8/10. Worked out outside.
1 arm DB press 12 @25, 10@30, 8@35, 6@ 40, 4@ 45, 2@ 45. Strength seemed more even right to left
Supine grip pull up 14- best they have felt
20 lbs wtd push up 4x6 with 20 lbs. This is first time I could do a 20 lbs push up! Yeah
DB 2 arm bent row. 21x1 4x8 @ 45 lbs
Windmill 3x6 @ 10lbs- still feels awkward.

Ran 20 min. No calf or glut discomfort.

Carb165g Fat 70g  Protein 195g

6/14/17 #119 Wt 191.6 Slept 7 hours napped 30 min. 8/10. walked 20 min. mobilized calf and gluts 10 min.

Carbs 160g, Fat 57g, Protein 178g

6/13/17 #118 Wt 192.6 Slept 7.5 hours-napped 30 min. 8/10. Calf feels better.

Goblet squat hold- 40 # KB  6 30 sec hold. Felt good and better position and ROM
Arms crossed front squat- 5 reps @ 85,105,125, 135, and 145.  5 Lbs for than last session in May. Felt good
DB 2-arm split squat with focus on ankle DB @30#- increase of 5 lbs  4x6 each leg

50 ft DB 90/90 Carry for 50 ft @ 45lbs, 50ft @45 between legs, 50ft bear crawl

Cook bridge 2x8, Hip CARS 2x4 rotations each direction each leg. Felt good.,Quad bird dog 2x14

All above felt more solid/stable. Mobilized gluts and calves for 10 min.

Feel a breakthrough coming in my runs.

Carbs 201 g, Fat 79g, Protein 167g  Felt hungry tonight.

6/12/17 #117  Wt. 193.3, Slept 8 hours, napped 30 min. 6/10-gluts ,back and calf tired after yesterday's workout. Walked 15 min. mobilized for 30 min. Focus on R glut /piriformis, calf and foot. Worked on great toe extension, flossing right sciatic nerve and mobilizing right psoas with softball. Right psoas was sore with referred pain into right leg. Foam rolled upper back and tennis ball T spine. Worked on left side as well.

Carbs 158g, Fat 75g , Protein 176g

6/11/17 #116 Slept 7 hours. 7-8/10. Tired. Really hot yesterday (for MN). 8 set of 200 m run 16 lbs med ball followed by  10 burpees over med ball. This was awesomely miserable. Right calf was a little tight by 5 round but really didn't affect performance. Right glut and lateral right quad were tired/tight by last round.

Carbs 192 g, Fat 51 g, Protein 133 g  

6/10/17 #115  Slept 8 hours. 8/10. Hiked 90 min. Swam for 15 min. Right calf feels better

Carbs 161 g, Fat 83 g, Protein 156 g

6/9/17 #114  Slept 8.5 hours. 8/10 Workout was outside. Legs tired

Zercher Squat- held 50lbs KB in place of barbell 4x12
Rear foot elevated DB 2 arm RDL 3131 @ 25lbs 4x6- balance was better even with heavier load.
McGill Hip Airplane- 4x 8 each leg-
Assisted shrimp squat- super hard this week. Quads felt tired. Need more assistance to completed a rep.

For time (1000 m, 800 m, 600 m , 400 m , 200 m with 20,16,12,8,4 KB at 50 lbs- 16:08


Carbs 190 g, Fat 56 g, Protein 160 g

6/8/17  #113  wt. 192.4 Slept 7.0  hours. 7-8/10. workout outside at Marina. Unexpected long weekend on boat. Fun to workout outside

Single arm, Bottom up KB press- 30 KB ( 10 lbs heavier than last week) 6x5
Uneven depth push ups- used on DB. Harder than using a plate- reps 10,10,8,8
Single arm ring rows-
DB overhead carry 35 lbs for 450 ft

Hill repeats 2 x 200m-  right calf tighten up and couldn't complete run after second 200m.

will focus on rolling out and mobilizing.

Carb 187g, Fat 57g,  Protien 187g

6/7/17 #112 wt 191.6 Slept 7 hours. Napped 30 min. 6-7/10. Legs and back tired/heavy
cycled 40 min. Stretched mobility for 10 min.

Carbs 196g, Fat 73g, Protein 174g

6/6/17 #111 Wt 192.8 slept 7.0 hours, 7-8/10.

Goblet squat 5x30 sec hold @ 30 lbs KB
Low bar parallel box squat-explode off box  165 3 reps every min for 10 min
DB 2-arm split with ankle focus 4x6 each leg at 25 lbs DB
30 sec prone grip ang in hollow, 10 alt walking lunges at 30 lbs DB, 3 rounds. Couldn't preform med ball- no wall to throw against.

Cook Bridge  2x8,Quad Hip CAR 2x4 rotations each leg each direction- I like this, Quad bird dog 2x14

Carb 182g, Fat 66g, Protein 190g

6/5/17 #110  Wt. 193.0, Slept 7.5 hours. 7-8/10 right calf tight but no pain. Walked 30 min mobilized gluts and calves 15 min. Spina hip 2 times. Trying tomorrow's workout at 5 am. Busy afternoon and evening.

Carbs 193g , Fat 50 g, Protein 182g

6/4/17 # 109  Slept 9 hours,  8/10

warmed up and ran 5 min. Right calf tightened up on the 4th run at 150m. I couldn't continue with the run portion. Not a stain but just really tight.  Completed 4 ,200m runs with 10 burpes with 30 sec rest. After calf issue I finished 70 burpes broken into  sets of 10 with 10 sec rest.

Stretched and then walked/hiked for 60 min. Very slow pace. This evening the calf feels 95%

Carbs 190g, Fat 73g, Protein 150g

6/3/17 # 108   Slept 7 hours.  7-8/10. Stand up paddle board for 60 min.

Carb 134g, Fat 90g, Protein 152g

6/2/17 #107 Wt. 192.8 Slept 7 hours. 7/10-posterior chain, gluts, calves and hamstrings are tired and stiff.

A Zercher Squat @ 75lbs 4x12. used pipe insulation as padding. Felt good
B rear foot elevated DB 2 arm RDL 3131  4x6 @ 20lbs DB. Balance was ok. tried 25 lbs but couldn't maintain balance.
C. McGill hip airplane-killer on glut med and min. 4x8 each leg.
D. Assisted shrimp squat 4x6  -quads were dead by last set

5 rounds :50ft farmers @50 lbs DB, 50ft walking lunge, 50 ft bear crawl,50 ft reverse drag at 70 lbs
Reverse drag was difficult to maintain good  breathing mechanics.  By 3 rd I was much improved at maintaining good breathing position/focus. Last 3 rounds had to rest for leg fatigue rather than shortness of breath. It was fun challenge.

Killer workout

Good luck at regionals to all your athletes!!

Carbs 182g, Fat 57g, Protein 162g

6/1/17 #106 Wt 193.0 Slept 7.0 hours. 8/10-legs a little heavy.

A. Single arm Bottoms up KB @20 lbs (30 too heavy for left arm-didn't have 25lbs). Could feel the "locked in"
B. Uneven towel grip pull -ups-  accumulate 10 reps I loved these. Unsure why. really hard from nose to chin over bar. Reps 8-10 I couldn't get chin over bar. It was close. Getting better. Left arm using towel was more of a challenge

C. Uneven depth push ups-(2 25 lbs plates). Loved these. 4x10 with walking over.
C. single arm ring row. 4x6. the last set I felt better isolation in trunk

D DB 2-arm carry @ 40lbs.  150 ft, 100ft, 25 ft., 25 ft.= 300.  I could feel my abs unlock and back extend when fatigued. Tried  hard to hold core solid.

Run- (45sec @ 85% with 15 sec rest ) x 5  for three sets, with 3 min rest between. Legs felt "heavy"-
aerobic felt ok ,legs were fatigued by 45 sec. Each running session does feel better. I'm still slow but not feeling like "slow motion" of first running session.

Looking forward to tomorrow's outdoor session!

Carbs 162g, Fat 78g, Protein 153g