11/29/17 Slept 8.0 hours, napped 20 min. Wt. 196.8 ( lowest in about 3 weeks) 7/10. No soreness from yesterday but feel tired.

Nov-29 *high carb

Row - 100m @ 12sec slower than 500TT

Row - 100m @7sec slower than 500TT

Row - 100m @ 3sec slower than 500TT

Row - 100m @ 500m TT Pace

Row - 100m @ 2sec faster than 500TT

Rest = 2x work

x4 set

1:52, 1:47,1:43,1:40,1:38 #1. with 140m to go I blew up and had to slow way down. 

                                          #2  with 260 to go I just had nothing left

tried to slow each effort by 5 sec

1:57, 1:52, 1:48, 1:45, 1:42 #3 ran out of steam at 220 to go.

Thought I finish with some steady effort at 2:00 for 1000m. Felt terrible so called it a night after 400m.

Maybe my work week caught up to me. Off to bed! My pulse seemed to elevate and I had no max effort power.  Felt well fed. I spent 8 minutes warming up with some "burst efforts" too. Maybe I mis read by time from last week. Maybe it was 2:37- kidding :). Felt proud of my effort and time last week.

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

High Carb

Protein 157g, Carb 206g, Fat 53g

11/28/17 Slept 7.5 hours. Napped 30 min. Wt. 197.6, 8/10

Nov-28 *mod-carb

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge

+

A. Sumo Deadlift - 6,6,4,4,2,2; rest as needed (build to heavy double for the day)

was a too little aggressive-  135@6, 155@6 , 175@4, 185@4 185@2 185@2 

B. Single-leg DB 2-arm RDL - 4 x 6 ea leg; rest 60sec (tough / heavy across)

30 lbs DB- 4 x 6 balance improved with repititions though became more fatigued 

C. Single-leg Banded Hip Thrust - 4 x 6 ea leg; rest 60sec (tough / heavy across)

green band 4 x 6

B1. Side Plank Palloff Press - 3 x 12 ea side; rest as needed

*https://www.youtube.com/watch?v=McMRj-LukZs

B2. Banded Wood Choppers - 3 x 8 ea side; rest as needed- Green band

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinatedd inhale / exhale with each breath

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 6-8 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

Mod carbs

Protein 162g,  Carb 179g, Fat 60g

11/27/17 Slept 7 hours Wt 197.8, 8/10 tired. Long day at work.

15 min walk-all I had time for. 10 min mobility

Low Carb

Protein-158g, Carb 167g, Fat 57g

11/26/17 Wt 199.0 Slept 8.5 hours  9/10 feel good and rested

Nov-26 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A1. DB 2-arm Shoulder Press @21x1 - 3 x 5; rest 60sec  @ 45 lbs DB (loading by feel)

A2. Wtd. Prone Grip Pull-up @21x1 - 3 x 2.2.2; rest 60sec (loading by feel) @ 10 lbs-5-10sec rest b/t clusters

B1. Inverted Bar Row w/ Feet elevated to parallel @21x1 - 3 x 5; rest 60sec 

B2. 1/2 Kneeling DB 2-arm Shoulder Press - 3 x 6; rest 60sec (moderate across, squeeze glutes, START on weak(er) side) @ 45 lbs

C1. Landmine Split Press - 3 x 8 ea arm; rest 60sec @ 60 lbs of plates and 45 lbs bar-added a men's bar(45lbs) (this will add an ""athleticism"" element to the movement)

*https://youtu.be/hKZubLUdobw?t=29s

C2. Split Stance Landmine Meadows Row w/ thoracic rotation - 3 x 8 ea arm; rest 60sec @ 50 lbs of plates and 45 lbs bar

+

Shoulder Movement

A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps

A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps

A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction

Mod Carb- screwed my meal/marcos up today

Protein 140g, Carb 140g, Fat 70g

11/25/17 Wt. 198.2 Slept 7.5 hours. Napped 45 min. Walked /Hiked 110 min.

Low Carb

Protein 175g  Carb 152g, Fat 71g

11/24/17  Slept 8.5 hours. Napped 60 min. 8/10.

Nov-24 *high carb

EMOM for 30min (easy dynamic stretching b/t movements)

Min-1 - 8cals Row @ 80% effort

Min-2 - 6 Lateral Burpees over the rower (efficiency / technical focus)

Min-3 - 8cals Row @ 80% effort

Min-4 - 6 DB Thrusters @ 35# ea hand

Min-5 - 8cals Row @ 80% effort

Min-6 - 10alt Walking Lunges

+

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP until you begin shaking; rest as needed

I need more practice on this. Tough.

A2. Side-plank w/ top-leg march - 3 x 10-12 ea side; rest as needed

improved

*https://www.youtube.com/watch?v=njzGymGHT6s

A3. Table Hold - 3 x 30sec; rest as needed (create as much shoulder extension as possible)

Great photo with KB on TTT IG. 

Black Friday sale- bought AB- Should arrive in about 10days. I know 'm going to learn to hate it! :)

High Carb

Protein 144g, Carb 210g, Fat 65g

11/23/17 Wt 197.8. Slept 9 hours. 8/10

Nov-23 *mod carb

Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)

Scap Prep - 10-15min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)

+

A1. Sandbag Bearhug Squat @21X1 - 3 x 6-8; rest 60sec (loading by feel)

130 lbs 3 x 8  @21x1

A2. Strict Mixed Grip Pull-up - 3 x 6-8 accumulated in fewest sets possible; rest 60sec

supine 6, prone 6, supine 6

B1. Double KB Front Rack Drop Lunge - 2 x 12-16 alt reps; rest 60sec (loading / depth by feel))

3-4 inch elevation (25 plate vs 10) @ 20 and 15 lbs KB  2 x 12

B2. DB Deficit Push-ups - 2 x 8-10 slow / controlled reps; rest 60sec (tempo / depth by feel)

2 x 10 

C. Double KB Russian Swing - 2 x ""tough UB"" sets (stopping @ 6/10 fatigue level)

KB 2 35 and 30 lbs   2 x 12 = 6/10 fatigue

+

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

Mod carb

Protein 151g, Carb 192g , Fat 62 g

11/22/17 Wt. 196.8. Slept 7.0 hours. 8/10

Nov-22 *high carb

Row - 500m Time Trial

139.7/500

+

Extended recovery row / AB ~20min-row at 2:30-2:15/500m

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

High Carb

Protein 160g, Carb 224g, Fat 69g ( a little high)

Have a great Thanksgiving!!

11/21/17  Wt. 198.2, Slept 7.5 hours, napped 60 min. 8/10. 

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge

+

A1. Clean Grip Deadlift - 3 x 5; rest 60sec (loading by feel)

125 x 3, 145 3 x 4. I think I have led a life of minimizing "tension". My form felt the best ever. 145 felt good but it was sort of heavy. How does one ever deadlift 400+ lbs ?? I've got to stop seeing those TTT daily team updates. :) Seriously though- I felt better and my shoulders were in a better position. Definitely progress and  good exposure today. 

A2. Single-leg BB Good Morning @31x1 - 3 x 6 ea leg; rest 60sec (loading by feel))

@45 lbs. (10 lbs increase). Definitely the best this has gone yet. Was able to complete all sets without losing my balance. I wobbled a couple of times though.

A3. Alt Bird Dog + Fire-hydrant - 3 x 10 alow / controlled alt reps; rest as needed

B1. Side Plank Palloff Press - 3 x 8-10 ea side; rest as needed

*https://www.youtube.com/watch?v=McMRj-LukZs

B2. Rotational Medball Toss - 3 x 4-5 ea side; rest as needed

*https://www.youtube.com/watch?v=fi26fgPgcBg

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 5-6 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

No hunger. Macros feeling good

Mod carb

Protein 161g, Carb 193g, Fat 69g

11/20/17 Wt 199.4, Slept 7.5 hours. Feel tired. napped 30 min. Busy day with work dinner. NO time to work on recovery.

First day of new marcos. Went well even though I had to eat "out".

New Low Carb

Protein 171g,  Carb 162 g,  Fat 58g

11/19/17 Slept 8 hours, napped 30 min. Wt. 199, 8/10.

Nov-19 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A1. DB 2-arm Shoulder Press @21x1 - 5 x 5; rest 60sec (use 90%+ of heavy 5 from last week across)

35 lbs DB 5 x5 at tempo

A2. Wtd. Neutral Grip Alt Pull-up @21x1 - 5 x 2.2.2; rest 60sec (progress load if possible)

@12.5 lbs, last exposure 10 lbs  5 x 2.2.2 @ 21x1. Rest 5 sec between 1st and 2nd 2.2 and 20 sec for 3rd 2.

B1. Inverted Bar Row w/ Feet elevated to parallel @21x1 - 5 x 5; rest 60sec 

B2. 1/2 Kneeling DB 2-arm Shoulder Press - 5 x 6; rest 60sec (moderate across, squeeze glutes, START on weak(er) side) @ 35 lbs 5 x 6

C1. Landmine Split Press - 3 x 8 ea arm; rest 60sec (this will add an ""athleticism"" element to the movement) @ 75 lbs-up 5 from last exposure

*https://youtu.be/hKZubLUdobw?t=29s

C2. Split Stance Landmine Meadows Row w/ thoracic rotation - 3 x 8 ea arm; rest 60sec

@ 55, same as last time 3 x 8

+

Shoulder Movement

A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps

A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps

A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction

Looking forward to "new" macro and block of training. Looks good. I'll try to dial the macro s in starting on day 1.

Mod carb

Protein 155g, Carb 175g, Fat 71g

11/18/17 Slept 8 hours, napped 30 min. 8/10.waled 30 min.

Low Carb

Protein 125g, Carb 154g  Fat 66g

11/17/17 Slept 7.5 hours, napped 45 min after workout.7/10. legs and back a little tired.

Nov-17 *high carb

Every 2min for 7 sets

14 cals Row

8 Lateral Burpees over rower   cal/hr of 1250-1300

+

Every 2min for 7 sets

14 cals Row

12 Russian KB Swings (tough) @ 50 lbs

+

Every 2min for 7 sets

14 cals Row

14 alt Walking Lunges

Went well. It was tough and I rowed hard. Ave around 35-40 sec for 14 cal. It was fun.Looking forward to next block.

I was so tired at the end that I could not complete the the trunk portion.

+

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP until you begin shaking; rest as needed

A2. Side-plank w/ top-leg march - 3 x 10-12 ea side; rest as needed

*https://www.youtube.com/watch?v=njzGymGHT6s

A3. Table Hold - 3 x 30sec; rest as needed (create as much shoulder extension as possible)

Did not complete. too tired. I tried  but couldn't hold a side plank. I'll add this to tomorrow's workout.

High Carb

protein 156g, Carb 215g, Fat 65g

11/16/17-  7/10- tired.  Slept 7.0 hours, woke up at 3 am starving. Ate half a bagel, yogurt and some protein. Slept ok after. Totally hungry today. Stayed on track for mod carb- ate more frequently.  Felt good for workout. Sumo deadlifts felt the best they have.

 Nov-16 *mod carb

Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)

Scap Prep - 10-15min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)

+

A1. Sandbag Bearhug Squat @21X1 - 5 x 6-8; rest 60sec (increase bag load by 10-20# by feel)

(+20 lbs) =130 lbs 5 x 6-felt good- hard but maintained form and tempo

A2. Strict Supine Grip Pull-up - 5 x 6-8 accumulated in fewest sets possible; rest 60sec

8,8,(6,2), (7,1) ,(6,2)

B1. Double KB Front Rack Drop Lunge - 4 x 12-16 alt reps; rest 60sec (match setup to last week, progress by adding eccentric tempo if this feels good)

20 and 30 lbs KB  @ 21x1  4 x12. This one is more challenging than you'd think

B2. DB Deficit Push-ups - 4 x 8-10 slow / controlled reps; rest 60sec (goal is to extend the eccentric as long as possible, explode concentric)

10,10,7,8

C. DB 2-arm Sumo Stance Ground to Overhead - 4 x 10 mod-heavy reps; rest as needed (moderate)

+@ 40 lbs DB  4x10 (5 - 15 sec rest and then 5). 60 sec rest between sets.

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

Mod carb

Protein 162g, Carb 196g, Fat 71g

11/15/17 wt 197.2, Slept 7.5 hours. 8/10

Nov-15 *high carb

Row - 5 x 500m @ 1:50; rest 2min

(finish strong!)

149.9, 146.6, 149.0, 153.1- was at 1:50 until 240m to go. Just couldn't hang on, 149.9-super proud of coming back. first 200m at 1:52,then finished strong 1:46-1:48 for last 200m.

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

High Carb

Protein 166g, Carb 210g, Fat 56g

11/14/17 wt 198.4, Slept 7.5 hours-tight in low back and gluts-Landmine split press? 8/10.

Nov-14 *mod-carb

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge

+

A1. Neutral Stance Clean Grip RDL - 5 x 5; rest 60sec (use 90%_ of heavy 5 from last week across)

135 5 x 5-felt more solid than last week

A2. Single-leg BB Good Morning @31x1 - 5 x 6 ea leg; rest 60sec (work at heaviest load from last week across, progress from there if you feel comfortable)

Started with 45 reduced to 35 after first set. Left harder to balance than right. Improved each set with practice. Focused on keeping midline over great toe of "front" foot. Last rep on last set (on right) I just fell to the right like a small child. It made me laugh. I was just getting a little cocky. Better than last week.

A3. Alt Bird Dog + Fire-hydrant - 5 x 10 slow / controlled alt reps; rest as needed

B1. Side Plank Palloff Press - 3 x 12 ea side; rest as needed

*https://www.youtube.com/watch?v=McMRj-LukZs

B2. Rotational Medball Toss - 3 x 5-6 ea side; rest as needed

*https://www.youtube.com/watch?v=fi26fgPgcBg

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 5-6 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

Looking forward to the  5 x 1:50/500m row tomorrow.

Mod Carb

Protein 151g, Carb 191g, Fat 60g

11/13/17 Slept 7.5 hours. Tired 7/10. Long day at work and work dinner. mobilized for 10 min

Low Carb

Protein 171g, Carb 155g, Fat 79g

11/12/17 Slept 8.5 hours, napped 45 min. Wt. 199.8. 8/10

Nov-12 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A1. DB 2-arm Shoulder Press @21x1 - 5 x 5; rest 60sec (build to tough 5 for the day)

5 x 5 @ 35,40,45,50(only managed 4 reps) and 45

A2. Wtd. Neutral Grip Alt Pull-up @21x1 - 5 x 2.2.2; rest 60sec (moderate across)

*https://www.youtube.com/watch?v=S6BWa7eu68w (note this video is a POOR demonstration due to lack of ROM, tempo, etc -- however it illustrates what I'm looking for from a movement perspective)

wt with 10 lbs. I liked these. Rested 10s,10s,15s,20s,20s between cluster of 2 for each of the 5 sets. Slightly easeier than supine grip

B1. Inverted Bar Row w/ Feet elevated to parallel @21x1 - 5 x 5; rest 60sec 

B2. 1/2 Kneeling DB 2-arm Shoulder Press - 5 x 6; rest 60sec (moderate across, squeeze glutes, START on weak(er) side) 

@ 40 lbs ( 35 last exposure)

C1. Landmine Split Press - 3 x 8 ea arm; rest 60sec (this will add an ""athleticism"" element to the movement)

*https://youtu.be/hKZubLUdobw?t=29s

@ 70 lbs. These were  fun. Felt more natural by 3rd set

C2. Split Stance Landmine Meadows Row w/ thoracic rotation - 3 x 8 ea arm; rest 60sec

@ 55 lbs 

+

Shoulder Movement

A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps

A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps

A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction

Mod carb

Protein 169g, Carb 191g Fat 71g

11/11/17 Wt 198.6, Slept 8.0 hours, napped 60 min. No soreness but tired! 6/10. Long day yesterday, hard workout and late night.

Walked 100 min.

Low carb

Protein 143g, Carb 162g, Fat 50g

11/10/17  Wt. 199.8 Slept 7.5 hours, napped 45 min. 7-8/10-tired but not sore

Nov-10 *high carb

Every 2min for 6 sets

12-cals Row

8 Lateral Burpees over rower

+

Every 2min for 6 sets

12  cals Row

12 Russian KB Swings (tough)

+

Every 2min for 6 sets

12 cals Row

14 alt Walking Lunges

+

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP until you begin shaking; rest as needed

A2. Side-plank w/ top-leg march - 3 x 10-12 ea side; rest as needed

*https://www.youtube.com/watch?v=njzGymGHT6s

A3. Table Hold - 3 x 30sec; rest as needed (create as much shoulder extension as possible)

I was apprehensive  about this workout, especially after Wed's row. I actually went well. It was tough but I think it was easier that last week's EMOM. I pace the row at around 1250 cal/hr=around 33-35 sec. then went right on to the second task. I was able to pace this at a slightly lower HR. I did try to cheat but probably rested 30-40 sec between each 12 min piece while getting stuff ready and re-setting the timer. It was a great program!

High Carb

Protein 156g   Carb 225g  Fat 57g 

11/9/17 wt 197.8 Slept 7.5 hours, napped 60 min. 8/10. A little fatigued but no soreness.

Measured today! Slight decrease in chest and quad with increase in wt. :) Thats good

11/9/17
wt 198.2
Chest: 42 3/4 
Waist: 39       
R quad: 21 3/4 

9/19/17- wt 197.4
Chest 43
Waist 39
Hips 41 3/4
r quad 6 inches above patella-22
l quad 6 inches above patella-22

9/6/17- Wt 195.2

Chest 43 

Waist 39 1/2

Hips 40 1/2

8/27- Wt  196.6

Chest 441/2

Waist 40

Hips 41 3/4

Nov-9 *mod carb

Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)

Scap Prep - 10-15min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)

+

A1. Sandbag Bearhug Squat @21X1 - 5 x 6-8; rest 60sec (match loads, stay focued on tempo)

110 21x1 5 x 8

A2. Strict Supine Grip Pull-up - 5 x 6-8 accumulated in fewest sets possible; rest 60sec

8,8,(7,1) (5,3) (5,3)

B1. Double KB Front Rack Drop Lunge - 4 x 12-16 alt reps; rest 60sec (increase height of front-leg elevation by 1-2"" for progression)

used 10 lbs plate. Wow just an inch made it much harder 20 and 30 lbs KB -4 x 12

B2. DB Deficit Push-ups - 4 x 10 slow / controlled reps; rest 60sec (goal is to extend the eccentric as long as possible, explode concentric)

C. DB 2-arm Sumo Stance Ground to Overhead - 3 x 10 mod-heavy reps; rest as needed (moderate)

40 lbs DB-same as last week. I was tired and didn't think I could handle the 45s.  

10, (8,2) ( 7,3 )

+

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)-used the roll on shin.  Felt much better and stretch was focused on quads

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

great workout!

Mod carb

Protein 158g Carb 194g Fat 72g

11/08/17  Slept 7.5 hours. wt 198.0 8/10-gluts and back slightly sore

Nov-8 *high carb

Row - 5 x 500m; rest 2min (2:00 / 1:54 / 1:49 / 1:45 / 1:42 by 100m)

(6-5-4-3 sec drops by 100m)

OUCH! the first 3 500m went well. I could easily hold the 1:42 pace for the final 100m. The 4th piece I could only hold 1:45 for the final 100m. I was unable to reach a 1:42. The final 500 piece  I held 1:50 at 300m, 1:50 at 200m to go and blew up at 100m to go. I had to break my rhythm and finished the last 60m at 1:55. I had no power left. It was a 100% effort. Looking forward to the next attempt. HR was high but just couldn't generate the required power to reach 1:45 and 1:42

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

High carb

Protein 161g, Carb 199g, Fat 66g

11/7/17 Wt 198.6 Slept 7.5 hours, napped 45 min  8/10

Nov-7 *mod-carb

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge

+

A1. Neutral Stance Clean Grip RDL - 5 x 5; rest 60sec (build to mod-heavy 5 for the day)

5 x 5 @ 125,135,145,150,150

A2. Single-leg BB Good Morning @31x1 - 5 x 6 ea leg; rest 60sec (build conservatively)

This was a real challenge to keep my balance. Left leg more challenging than right. Lots of neurons trying to fire. :). First set was barefoot and soft carpet. Remaining sets were barefoot on rubber mat. I was unable to maintain a 31x1 tempo. Goals for next week. This was a good exposure!

5x6 each leg @ 35,35,40,40,45 I had some reps that went well and others that were a challenge to keep from putting my leg down for balance

A3. Alt Bird Dog + Fire-hydrant - 5 x 10 alow / controlled alt reps; rest as needed

*no good videos of this -- perform a bird-dog and then slowly raise knee to the side into a firehydrant position -- then return to bird-dog

5 x 10

B1. Side Plank Palloff Press - 3 x 12 ea side; rest as needed

*https://www.youtube.com/watch?v=McMRj-LukZs

B2. Rotational Medball Toss - 3 x 6 ea side; rest as needed

*https://www.youtube.com/watch?v=fi26fgPgcBg

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 5-6 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

Mod carb

Protein 161g, Fat 45g, Carb 202g

11/6/17 Slept 7.5 hours. 8/10 but felt tired at work. No stiffness/soreness. Napped 40 min.

Mobilized for 20 min.

Low carb

protein 166g  Carb 154g  Fat 68 g


Slight tweak to my work schedule. 7am- 12:30pm  on Tuesday and Thursday. This is 1.5 hours less each day. Previously off on Fridays, now will make up these 3 hours by working   7-10:30 am. these shorter days on Tues/Thursday will provide better rest and less work fatigue. I'm already up and engaged with getting the family out the door,so 3 hours on Fridays will work well.

11/5/17  wt 198.7. Slept 8 hours. 8/10. Feel more rested than Friday AM.

Nov-5 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A1. BB Close Grip Bench Press @21x1 - 5 x 5; rest 60sec (use 90-95% of heaviest load from last week across)

140 Lbs 5 x5 ( 93%)

A2. Wtd. Prone Grip Pull-up @21x1 - 5 x 2.2.2; rest 60sec (moderate across)

My first success at wtd pull ups!!!! 10 lbs plate hung on wt belt.

5 x 2.2.2   rested 10s between cluster in set 1, 10s in set 2, 15s in set 3, 15s in set 4 and 20s in set 5. Ive never ever done a weighted pull up!! This felt awesome

B1. BB Pendlay Row @21x1 - 5 x 5; rest 60sec (build)

90,100,110,120,120

B2. Tall-kneeling DB 2-arm Shoulder Press - 5 x 6; rest 60sec (moderate across, squeeze glutes)

35 Lbs DB  5 x 6

C1. Split Stance Landmine Press - 3 x 8 ea arm; rest 60sec

72.5 lbs  3 x6  9 (70 last week)

C2. Split Stance Elbowing Landmine Meadows Row - 3 x 8 ea arm; rest 60sec

60 lbs 3 x 8  50 last week

+

Shoulder Movement

A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps

A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps

A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction

Mod Carb

Protein 150g, Carb 180g,  Fat 69 g

11/3/17. Wt 197.8. Slept 7.5 hours, napped 60 min. 8/10-feeling good. No soreness this week after sumo ground to overheads.

Nov-3 *high carb

EMOM for 12min

Odd - 12cals Row

Even - 8 Lateral Burpees over rower  rounds 3 and 4 I had to step over rower. Fatigued. Rounds 4 and 5 I was able to "jump"

+

EMOM for 12min

Odd - 12 cals Row

Even -12 Russian KB Swings (tough) @ 50 lbs ( my heaviest KB)

+

EMOM for 12min

Odd - 14cals Row

Even - 14alt Walking Lunges

This was hard.

+

Trunk

A1. Alt. Rotational Plank from Elbows - 3 - 16-20alt reps; rest as needed

A2. Side-plank Arch-up - 3 x 10-12 ea side; rest as needed

A3. Reverse Plank - 3 x 30sec; rest as needed (create as much shoulder extension as possible)

High Carb

Protein 147g, Carb 202g, Fat 71g