SHL -- Friday


AM -- up at 5 AM to coach at football workout

PM -- in bed around 11:30 PM


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

decaf with cinnamon and butter

post workout shake

dinner -- leftover primal ground meat and zucchini, some zucchini and ground meat my wife with tomato sauce a few days ago, salad with cucumber, chicken, jalapenos

snack -- dark chocolate, mangos


20' warmup


sets of 3 with 285, 325, and set of 5 with 365


hang clean sets of 5-4-3-2-1 with 135, 145, 155, 165, 175


max rep pulls ... 3 sets with 60 seconds rest (19, 8, 6 = 34)

max rep pushups ... 3 sets with 60 seconds rest (42, 12, 10 = 64)

back extension 3x10 and hand stands 3x5 (free standing)

DB rows hold at top, long eccentric phase (3x10)

dips, long eccentric phase (3x8)

3 x explode up to feet from knees, then squat jump


thoracic, shoulders, upper back, hips, calves


  • coached football this morning
  • movie night with girls for filling up their jars with cotton balls for doing good stuff
  • talked to Jason Seib today -- always enlightening
  • great workout
  • Nana is here painting girls playroom --- one less thing for me to do. ha