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

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Every 2min for 6 sets

12  cals Row

12 Russian KB Swings (tough)

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Every 2min for 6 sets

12 cals Row

14 alt Walking Lunges

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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)

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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 )

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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

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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

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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

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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)

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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

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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"

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EMOM for 12min

Odd - 12 cals Row

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

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EMOM for 12min

Odd - 14cals Row

Even - 14alt Walking Lunges

This was hard.

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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