REST OF WEEK 11/16

WORKED OUT ON WEDNESDAY AND HAD A LITTLE TWEAK IN MY BACK SO I DID YOGA FRIDAY AND SATURDAY AND DIDN'T LIFT -- MISSING A WORKOUT DUE TO AN VERY MINOR INJURY IS SOMETHING I NEVER WOULD HAVE DONE IN MY "ENDURANCE RACING" LIFE

FOOD WAS ALL HUMAN EXCEPT FOR SOME GELATO I HAD ON SUNDAY NIGHT WITH MY WIFE. #ENJOYLIFE

SLEEP HAS BEEN GOOD -- I WAS HOME ALONE WITH ALL THREE KIDS WED-SATURDAY AND THEY ALL SLEPT THROUGH THE NIGHT EACH NIGHT

MY WIFE'S BIRTHDAY WAS SATURDAY AND WE HAD A LITTLE SURPRISE PARTY READY FOR HER WHEN SHE GOT HOME FROM ORLANDO

MONDAY

Sleep

AM -- woke at 6:30 (had some really terrible dreams)

PM -- 

Eat

NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

post workout -- mangos, blueberries, strawberries, bananas, protein, raw yogurt

Move

10' warmup

4 x 3 power clean 155/175/195/197

10/8/8/6 back squat 170/190/200/210

10/8/8/6 press 95/105/115/125

4 x 10 dips with a 3-second down, 1-second up tempo

conditioning:

12' AMRAP

5 pulls

10 pushup

15 squat

run 200m

6 rounds + 2 squat

Enjoy

  • good workout
  • gave a simply human talk today on campus (despite 1 person showing up)
  • good friend on campus today

WEEKEND

Sleep

in bed around 10:30 both nights -- up at 7:20 Saturday and 6 AM Sunday

Eat

NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

foods I ate this weekend:

rice, sweet potatoes, fruit, veggies (lots)

Move

worked out Saturday

10' warmup

4 x 3 power snatch 115/125/135/140 (feeling much stronger on snatch)

4 x 10 single leg reverse hypers and back extensions

4 x pulls [30 second intraset stretch] pulls reps of 9-3/9/3/9-2/9-2

4 x 1-arm body rows (8 each arm)

4 x cable chop with resistance band

Enjoy

  • put up Christmas lights saturday morning and didn't die
  • competed in a Lip Sync competition tonight at church -- I lost
  • got some rain
  • meditated 10' saturday night
  • watched Last Man on Earth

FRIDAY

Sleep

AM -- woke at 7 AM (about 8.5 hours)

PM -- in bed around midnight

Eat

NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

coffee with butter and coconut oil

lots of steak, cheese, avocado, saurkraut

Move

rest day

Enjoy

  • meditated 10 minutes tonight go get myself ready to sleep
  • did the football TV show tonight
  • had coffee this  morning with some great guys
  • volunteered at my daughters school this afternoon

 

    THURSDAY

    Sleep

    AM -- woke at 6:30 AM

    PM -- in bed at 10:30 PM

    Eat

    NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

    coffee with butter and coconut oil

    post workout -- raw yogurt, protein, ice, water

    dinner -- steak // cabbage salad with almond/miso dressing // tomatoes // sauerkraut

    snack -- cheese

    Move

    10' warm up

    4 x 3 hang power clean 135/155/165/175

    6 x 8 back squat (4 sec down, 1 sec up) 135/145/150/155/160/165

    4 x 10 dips (4 sec down, 1 sec up) got 10 on the first 2, then used band to help me get 8 on the last 2 -- this one is brutal

    4 x 10 DB seated press with 28# (4 down, 1 up)

    lateral raises and bicep curls (4 down, 1 up on both)

    conditioning:

    20 KBS 53#

    400m run

    20 swings

    200m run

    20 swings

    600m run

    8:14

    Enjoy

    • good night of sleep
    • good workout
    • I've decided that I'm going to learn something new -- piano. Ordered a keyboard, Here we go
    • didn't do ANY of my morning "rituals" this morning
    • played the Dad Prank for a friend

    WEDNESDAY

    Sleep

    AM -- woke at 6:30 (about 9 hours)

    PM -- in bed by 10:30

    Eat

    NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

    coffee with butter and coconut oil

    lunch -- ribeye steak with sour cream

    dinner -- ribeye steak // cabbage salad with almond/miso dressing // tomatoes (have them coming out my ears from my garden) // sauerkraut

    snack -- cheese

    Move

    rest day -- home with a sick kid so didn't do much

    Enjoy

    • got some reading done this afternoon
    • visited my buddy the chiropractor
    • got to sing tonight with a group
    • helped out a friend who needed a ride
    • watched a couple episodes of the Goldbergs

     

      TUESDAY and some backtracking

      I got behind and missed some days last week -- sorry!

      Sleep

      AM -- woke at 6:30 AM

      PM -- in bed around 9:30 PM

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      post workout -- 1/2 c raw yogurt, protein

      snack -- cheese

      dinner -- tomatoes, steak, avocado

      snack -- cheese

      Move

      I'm doing some tempo work this week. Feel like a new a week do "unload" and not do heavy weights. So with a 4 down, 1 up tempo you can be under tension for an eternity with very little load while still getting much of the same benefit of heavy weights. And if you do it right and actually stay under tension the whole time, don't rest in the joint, and do a full 4 seconds down...it. IS. HORRIFIC.

      10' warmup

      4 x 3 power snatch 105/115/120/130

      4 x 20 tempo (4 second eccentric, 1 sec concentric) with 65/70/70/75

      4 x 10 tempo (4 down, 1 up) assisted pullups 10 reps, then 8, then 7 then 7...brutal

      sets of 14/10/7/7/10/14/21 bent rows (same tempo) with 45/65/75/75/65/55/45 horrifcly horrible

      8' of 50m shuttle (100m total) EMOTM so 8 shuttles, did them all in about 20-21 seconds

      YESTERDAY MOVEMENT

      10' warmup

      4 x 3 power clean 135/145/155/165

      4 x 10 temps squats (4 down, 1 up) 95/115/125/135

      4 x 10 body weight dips (tempo 4-1) reps of 10/10/8/7

      4 x 10 press (tempo the same) 55/60/62(8reps)/55

      conditioning:

      5 x

      100 single jump rope

      20 squats

      7:15

      SATURDAY MOVEMENT:

      10' warmup

      4 x 3 clean with 155/165/175/185 then a single with 205

      10/8/8/6 reps of Front squat with 135/155/160/175 (didn't do 2nd hip dominant lift this week since I rested for three days prior)

      4 x 10 pulls with 30 second intraset stretch before last rep

      10/8/8/6 hammer rows with 45s on each side, then 55, then 75, then 90

      TUESDAY MOVEMENT (11/3):

      10' warmup

      4 x 3 clean 135/155/165/170

      front rack lunge reps of 10/8/8/6 (each leg) 95/105/115/135

      1 arm floor press 10/8/8/6 with 65/75/77/82

      push press 10/8/8/6 with 110/115/120/125

      conditioning:

      8 pulls

      8 burpees

      100m shuttle with 60# sand bag

      5 rounds -- 9:48

      Enjoy

      • spent the end of the week in Dallas
      • spent the weekend in Austin with friends -- good times

      MONDAY

      Sleep

      AM -- woke at 6:30 AM

      PM -- 

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      coffee with butter/coconut oil

      post workout -- raw yogurt, protein, ice and water & some brisket

      Move

      10' warmup

      4 x 3 hang power snatch 115/125/130/132 + 5 reps med ball scoop with 40# ball

      10/8/8/6 RDL 155/175/185/200

      10/8/8/6 weighted pulls 25/30/31/32 + med ball slam, 5 reps with 40# ball

      10/8/8/6 bent rows 135/155/165/175 + 10 squat jumps

      rotation (shoveling with 60# sandbag)

      bridge work -- variation holds for 45-60 seconds

      Enjoy

      • meditated this morning
      • coffee with a friend
      • good workout
      • Jenn and I interviewed for an Abilene magazine article that will come out in January
      • started Blood Meridian and am enjoying that so far

      WEEKEND

      Sleep

      Saturday

      AM -- woke at 8:15 AM all kids slept that late what the heck??

      PM -- in bed around 11 PM

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      human food except for a few pieces of candy on Saturday night

      normal stuff -- coffee in morning, steak, cheese, veggies at night

      Move

      rest day on saturday but was pretty active

      sunday:

      10' warmup

      3 x 5 hang power clean (135/155/165) 1 x 3 hang power clean (185)

      10/8/8/6 back squat 165/185/195/200

      10/8/8/6 weighted dips 45/55/60/70

      10/8/8/6 press 100/110/115/122

      conditioning:

      400m run then

      20-15- 10 reps of

      pushups + 50# DB squat

      6:33

      worked out Sunday since I won't be able to lift wednesday, thursday or friday of this next week. Got to plan ahead people.

      Enjoy

      • trick or treating always fun
      • cowboys lost but i enjoy the games
      • meditated saturday
      • lots of sleep saturday
      • hung out with friends saturday night
      • got to sing with three other guys sunday
      • went to church with just my girls sunday morning

      FRIDAY

      Sleep

      AM -- woke at 6:30 AM

      PM -- in bed around midnight

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      basically same as yesterday

      Move

      10' warmup

      1RM snatch -- 171, new PR worked up to it, 3 x 50%, 3 x 60%, then singles with 65, 70, 80, 90, 95 then 171 lbs got it fairly easy -- a year of not trying to PR and working on basic movements has REALLY helped my form

      4 x 10 reverse hyper (single leg) + glute bridges with 60# sandbag

      4 x 10 pulls with intra set stretch -- 9 pulls, 30 second hang, 3 more pulls

      4 x 10 body rows with TRX bands (single arm)

      rotation/bridge work

      Enjoy

      • new snatch PR!
      • good night sleep
      • good workout
      • Friday!
      • did TV show tonight -- always fun

      THURSDAY

      Sleep

      AM -- woke at 6:20 (before alarm) about 8 hours

      PM -- in bed around 10:30 PM

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      black coffee

      post workout -- mangos, strawberries, blueberries, banana, protein, raw yogurt, ice, water

      dried mangos

      dinner -- rice, sweet potatoes, fruit

      snack -- nonfat yogurt with frozen cherries

      Move

      10' warmup

      4 x 5 clean 135/145/150/155

      4 x 10 front squat 120/130/140/150

      4 x 10 jerk 95/105/115/122

      4 x 10 weighted dips 45/47.5/50/55

      conditioning

      12' AMRAP

      100m shuttle (50 down and back)

      10 plyo pushups

      8 weighted box walkovers (45#)

      6 one armed overhead box squat (to a 19" box)

      got 4 rounds

      Enjoy

      • good workout
      • good night's sleep
      • meditated this morning
      • got to pick up kids #2 and #3 from school this afternoon

      WEDNESDAY

      Sleep

      AM -- woke at 6:15 (alarm set for 6:30 AM) total of about 8 hours

      PM -- in bed at 10:30 PM

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      butter coffee with coconut oil

      lunch -- ribs, sausage, pulled pork

      dinner -- steak // jalapeno poppers // cheese // big salad with almond, miso dressing

      snack -- cheese // sauerkraut

      Move

      rest day

      Enjoy

      • meditated this morning (got all 5 of my morning routine done)
      • lunch with a friend
      • finished up the month long prank call with my dad which will be on an upcoming show -- so funny
      • got some reading done
      • carved pumpkin with girls in backyard

      TUESDAY

      Sleep

      AM -- woke at 6:45 AM (about 8 hours)

      PM -- in bed around 10:30 PM

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      butter coffee with coconut oil

      post workout -- raw yogurt, protein, ice, water

      dinner -- avocado, steak, salad, tomatoes (from garden), sour cream

      snack -- cheese, sauerkraut

      *psyllium husks, liver pills, magnesium

      Move

      10' warmup

      4 x 5 hang power snatch 115/120/122/123 + med ball scoop (40lbs x 5)

      4 x 10 RDL 155/165/175/185

      4 x 10 weighted pulls 15/16/17/18 + med ball throwdown (40 lbs x 5)

      4 x 10 bent rows 135/137/138.5/142

      rotation/bridge work

      Enjoy

      • good night sleep
      • cooked dinner and ate outside with family
      • good workout

      MONDAY

      Sleep

      AM -- woke at 6:30 AM (about 8 hours)

      PM -- in bed around 10:30 PM

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      coffee (back to caffeinated after 2 weeks of decaf) with butter and coconut oil

      dinner -- salad with avocado/sour cream dressing // steak // cheese

      snack -- chicken (grilled) // sauerkraut // cheese

      Move

      10' warmup

      4 x 5 power clean 135/155/165/170

      4 x 10 back squat 145/165/175/185

      4 x 10 press 95/100/102/103

      4 x 10 weighted dips 40/45/50/55

      conditioning:

      100m sprint

      50m lunge

      3 rounds -- in 10 minutes

      Enjoy

      • meditated this morning
      • good workout
      • emceed a fund-raising banquet tonight 

      SUNDAY

      Sleep

      AM -- woke at 8:30 AM (10 hours -- my amazing mother in law let us sleep in)

      PM -- in bed at 10 PM

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      coffee with butter and coconut oil

      lunch -- grilled chicken, cabbage salad with almond butter dressing, jerky

      snack -- (after 2 scotch and sodas, haha) 2 slices of pizza, 2 cookies, carob almonds

      dinner -- felt pretty bad/bloated/full from my Cowboys game "snack", didn't eat anything. Tomorrow I'll continue where I was on my altshift 

      Move

      rest day

      Enjoy

      • played this morning -- lazy day
      • cowboys game -- even though they lost
      • got to sleep in a little bit
      • my son's 2nd birthday

      SATURDAY

      Sleep

      AM -- woke at 6 AM (less than 5 hours - not good)

      PM -- in bed at 10:30 PM

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      coffee with butter and coconut oil

      lunch -- jalapeno poppers, cheese, hamburger patties 

      dinner -- bok choy/cabbage salad with almond butter dressing, beef jerky, cheese

      snack -- cheese

      Move

      didn't lift but was very active at my son's birthday party and at an event my wife was in charge of at my daughter's elementary school tonight

      Enjoy

      • my sons birthday party
      • elementary school fund raiser
      • watched a scary movie with my brother tonight
      • took a nap

      FRIDAY

      Sleep

      AM -- woke at 6 AM, lightning and rain woke me and the girls up

      PM -- in bed late -- 1:30 AM

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      black coffee (decaf)

      post workout -- fruit protein shake

      dinner -- white rice, sweet potatoes, pineapple, strawberries

      snack -- pineapple, nonfat yogurt with protein and frozen cherries

      Move

      10' warmup

      4 x 5 clean from blocks 135, 140, 145, 150

      deadlift singles: 185, 275, 295, 315, 335, 350 (all with no belt)

      4 x 10 single leg reverse hypers with resistance band

      4 x 11 pullups with 30 second intraset before last 2 reps

      4 x 10 body rows

      conditioning:

      8' of:

      10 knee to elbow

      14 single arm overhead lunges with 50# dumbbell

      got through four rounds plus 7 lunges -- finished the remaining 7 lunges after time

      Enjoy

      • got to spend some time with my brother tonight
      • had fun on the TV show 
      • lots of rain
      • watched movie with youngest two kids this morning
      • good workout

      THURSDAY

      Sleep

      AM -- woke at 7 AM (up with lightning in the night)

      PM -- in bed at 10 PM

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      lunch -- salad with grilled chicken (salad was just lettuce and tomatoes)

      post workout -- mangos, strawberries, blueberries, protein, water, ice, raw yogurt

      dinner -- white rice, sweet potatoes, pineapple

      snack -- raw yogurt, protein, frozen cherries

      Move

      10' warmup

      4 x 5 power snatch 95/115/125/130 then did singles with 135, 145, and 155, superset with 40# med ball scoop, 5 reps

      4 x 10 front squat 115/135/145/155 + 10 box jumps at 20"

      4 x 10 weighted dips with 40/45/50/55

      4 x 10 push press with 95/97/98.5/99/5

      rotation: 4 x 10 cable chop with resistance bands

      Enjoy

      • good workout
      • slept good
      • got in bed early
      • lots of rain today
      • relaxing dinner at home with familiy
      • watched an episode of The Goldbergs

      WEDNESDAY

      Sleep

      AM -- woke at 6:30 am (about 7.5 hours)

      PM -- in bed around 10 PM

      Eat

      NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

      black coffee this morning

      lunch -- sushi // watermelon // pineapple // LARA bar // dried mangos

      dinner -- Genghis Grill bowl with white rice // frozen cherries // yogurt

      Move

      didn't do much today -- sat WAY too much

      Enjoy

      • went and saw the Martian
      • spent some good times with kids this morning

       

        TUESDAY

        Sleep

        AM -- woke at 6:30 AM (about 7 hours)

        PM -- in bed around 10:30...read until 11 PM

        Eat

        NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

        coffee with butter and coconut oil

        post workout -- raw yogurt, protein powder

        dinner -- steak from last night // salad // tomatoes // sauerkraut // cheese

        snack -- cheese

        Move

        10' warmup

        4 x 5 clean 135/145/150/155

        4 x 10 good morning 95/105/110/112

        4 x 10 weighted pulls with 35/40/45/50

        4 x 10 bent rows with 135/140/145/150

        Enjoy

        • good workout
        • coffee with a friend this morning
        • interviewed mark sisson today!!
        • took a walk this afternoon with the dogs