MONDAY

Sleep

AM -- woke at 6:40 AM (in bed last night at 10:10 PM -- didn't get great sleep Saturday night)

PM -- went to bed a little after 11 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 -- 1/2 cup raw yogurt, protein, water, ice

dinner -- steak, avocado, spinach, tomatoes, broccoli, sour cream dip

snack -- cheese

Move

10' warmup

4 x 5 clean high pull 135, 150, 165, 170

4 x 10 back squats with 140/160/170/170 (up 5 pounds from last week -- knee is getting there)

4 x 10 press 100/105/110/112 had to push press the last few reps of last set

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

4 x 10 corkscrew, 4 x 10 front raises with 45# bar, 45 second bridges all done in quick succession 

Enjoy

  • took youngest 2 to daycare this morning
  • good night of sleep but it was hard to wake up
  • good workout
  • great weather
  • really enjoying Bad Science by Ben Goldacre
  • Watched Last Man on Earth and The Grinder 

FRIDAY

Sleep

AM -- woke up at 6:30 AM

PM -- in bed around midnight (on football TV show tonight that ends at 11 PM -- takes me a while to wind down)

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 -- 1 cup raw yogurt, protein powder, water, ice

dinner -- steak, sauerkraut, salad, cheese

snack -- cheese

(frozen liver "pills", magnesium)

Move

10' warmup

4 x 5 power clean from blocks with 135/145/155/160

4 x 10 reverse hyper with resistance band

4 x 10 pull-ups with 30 seconds intraset stretch before last rep (did 11 total on first and last sets)

4 x 10 body rows

conditioning:

100 walking lunges

100 hollow rocks

100 superman

partitioned 5 x 20, took me 9:50

Enjoy

  • homecoming weekend -- got to see lots of old friends
  • football TV show tonight
  • finished American Horror Story season 4
  • good workout
  • ate dinner outside with family
  • meditated 10 minutes
  • hung upside down
  • made bed

THURSDAY

Sleep

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

black coffee

post workout shake -- lots of fruit, raw yogurt, protein

dinner -- rice, sweet potatoes, pineapple, frozen banana, scrambled egg, LARA bar, carrots with sour cream dip

snack -- non fat & raw yogurt with protein and frozen cherries

Move

10' warmup

4 x 5 clean with 135/145/150/155 + med ball scoop (40# ball x 5)

4 x 10 split squat front rack position (10 each leg) with 95/97/98.5/99.5 + split squat jump (10)

4 x 10 jerk with 95/100/105/110

4 x 10 weighted dips with 35/37/38.5/39.5 (i love the micro weights) + plyo pushups (to failure)

rotation work and bridging

Enjoy

  • got a lot of sleep last night
  • great workout
  • spent the morning volunteering at my daughters' elementary school
  • started a book "Bad Science"
  • watched 3 American Horror Stories (which is why I got to bed so late)

WEDNESDAY

Sleep

AM -- woke at 5:45 AM and couldn't go back to sleep (got up and walked)

PM -- in bed at 9:30, really tired

Eat

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

black coffee

food today: rice, sweet potatoes, dried pineapple, banana, nonfat yogurt with protein powder and frozen cherries, carrots with sour cream dip, Nikki's (nonfat no sugar added yogurt with fruit on top)

Move

rest day -- walked this morning

Enjoy

  • walked this morning
  • did all of my morning routine this morning
  • picked up girls early from school and took them on a Nikki's date
  • got to bed early

TUESDAY

Sleep

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

PM -- got to bed later than I would have liked -- around 11 PM

Eat

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

post workout -- bananas, mangos, strawberries, blueberries, protein, ice, water

dinner -- sweet potato, white rice, banana, pear (from a garden here in town), pineapple

snack -- nonfat yogurt with protein and cherries

Move

10' warmup

4 x 5 power snatch 105/110/112/113

4 x 10 RDL 175/185/186.5/187.5

4 x 10 weighted pulls 15/17/18.5/19

4 x 10 bent rows 155/157/158.5/159

conditioning:

40 box jumps 24"

10 DB thrusters with 50#

40 situps

10 DB thrusters

40 box jumps

9:40

Enjoy

listened to a Tim Ferriss podcast yesterday and came up with 4 things I want to do in my morning routine. This morning I did them all

  • meditate (10 minutes)
  • hang
  • make bed
  • coffee

great interview today with Judson Brewer

MONDAY

Sleep

AM -- overslept and woke at 7 AM (less than 8 hours -- was up for about an hour at 3:30 dealing with a pesky mosquito)

PM -- in bed at 10 (read a little bit) -- lights out 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 (starting a 2 week decaf cycle this morning)

post workout -- ice, water, protein, creatine

3 PM -- beef jerky (from a packing plant about 2 hours from me) // cheese // bacon, Brussels sprouts, broccoli mix

dinner -- steak // sauerkraut // spinach & carrots // cheese

Move

10' warmup

4 x 5 hang power clean 135/145/155/157 + med ball scoop with 40# (5 reps)

4 x 10 back squat 135/155/165/172 + 10 20" box jumps

4 x 10 press 95/100/102/103

4 x 10 weighted dips 35# + med ball chest pass (40# x 10)

4 x 10 shovel with 60#

4 x 45 second bridge hold

Enjoy

  • took all three kids to school this morning
  • Rangers game 4
  • went and had lunch with my daughter this morning
  • ate dinner outside
  • good workout this afternoon

 

 

    WEEKEND

    Sleep

    SATURDAY

    AM -- woke at 7 AM (about 6 hours...not enough)

    PM -- in bed at 10 PM

    SUNDAY

    AM -- up around 7 AM (about 9 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)

    SATURDAY

    coffee with butter and coconut oil  in morning // lunch -- steak, sauerkraut // dinner -- steak, avocado and spinach and carrots // snack -- cheese

    SUNDAY

    butter coffee // post workout -- scrambled eggs // dinner -- steak, avocado, sauerkraut // snack -- cheese

    Move

    10' warmup

    4 x 4 hang power snatch 105/115/120/125 (8 pounds more than last week on last set

    12/10/8/6 back extension 25/30/40/45 reps + glute bridge with 60# (10 reps)

    4 x 10 pulls with 30 second intra set stretch before last rep on each set (did 11 total on last set)

    4 x tempo body rows (up 1 down 3-4 count)

    conditioning:

    6 x 

    8 RLD with 135

    8 body rows

    8 squats

    8 minutes

    Enjoy

    • got to sing a lot Saturday (I like to sing)
    • talked to my brother for a while Saturday night
    • Cowboys and Rangers Sunday
    • good workout sunday
    • good night of sleep Saturday --> Sunday
    • didn't have ANYTHING planned this weekend -- was a nice change

    FRIDAY

    Sleep

    AM -- woke at 7 AM (more than 8 hours)

    PM -- in bed at 12:30 PM (i freelance on a sports TV show on Friday nights and I get home around 11:30...always takes me a while to wind down)

    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

    grilled a ton of steak tonight (ribeyes and sirloins) -- had the steak, sauerkraut, avocado, cheese

    snack -- cheese

    Move

    10' warmup

    4 x 4 hang clean 135/145/155/157 + med ball scoop (40# x 5)

    12/10/8/6 front squat 105/115/135/155 + split squat jump (10)

    12/10/8/6 jerk 95/105/115/125

    4 x close grip push up (varying reps...close to max reps) + plyo pushups

    Enjoy

    • RANGERS WON IN 14! 
    • continued watching American Horror Story season 4
    • got to spend the morning with kids #2 and #3
    • always enjoy doing the TV show

    THURSDAY

    Sleep

    AM -- woke at 6:30 (about 8.5 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)

    coffee with a 3-egg omelet for breakfast

    lunch was half pound brisket, quarter pound smoked sausage, jalapenos and some cheese

    dinner: jalapenos with cream cheese wrapped in bacon // cheese // avocado

    snack -- cheese

    Move

    did some breathing work and mobility

    Enjoy

    • finished the martian book -- greatness
    • got some great beef jerky in Post
    • played outside for a long time with my daughters tonight (soccer)
    • really enjoying the cooler weather

    WEDNESDAY

    Sleep

    AM -- woke at 6:30 AM

    PM -- in bed before 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

    lunch -- salad with grilled chicken & lots of veggies // pineapple // dried apricots

    dinner -- genghis grill (rice, turkey, lots of veggies)

    snack -- nonfat yogurt, frozen cherries, watermelon

    Move

    didn't do much today -- traveled alto

    Enjoy

    • took daughter to school this morning
    • really enjoying The Martian
    • watched some American Horror Story
    • Genghis Grill! 
    • got in bed early

    TUESDAY

    Sleep

    AM -- woke at 6:30 AM (little less than 8 hours)

    PM -- in bed by 11 PM

    Eat

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

    plain black coffee

    post workout -- banana, strawberries, mangos, blueberries, protein, creatine

    dinner -- rice, sweet potato, pineapple, cantaloupe, peaches

    snack -- non fat plain yogurt, cherries, banana

    Move

    10' warmup

    4 x 4 + 1 hang power snatch + overhead squat with 105/110/115/120

    12/10/8/6 trap bar romanian dead lift with 90 lbs, 120 lbs, 140 & 160 lbs (plus whatever the huge trap bar cost which I'm not sure, at least 45)

    12/10/8/6 weighted pulls with bodyweight/10/20/30

    4 x body rows (varying reps and tempo)

    CONDITIONING:

    3' max rep jump rope singles (394)

    then...3 x:

    7 dead lift at 60% (230)

    1' plank

    5:19

    Enjoy

    • took girls to dance class
    • saw my parents this afternoon
    • started The Martian and finished The Power of Habit
    • American Horror Story 4 on Netflix!
    • good workout

    MONDAY

    Sleep

    AM -- woke around 6:30 AM (little less than 8 hours)

    PM -- in bed by 10:30 PM

    Eat

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

    plain, black coffee

    post workout (about 2 PM) -- bananas, mangos, strawberries, frozen liver chunks, protein, water

    dinner -- sweet potato, rice, fruit

    snack -- non fat plain yogurt, cherries

    Move

    10' warmup

    4 x 4 power clean 165/175/180/185 then I did one with 200 and one with 210 (felt pretty good) super setted this with 10 box jumps at 20"

    12/10/8/6 back squat with 135/155/175/200 superset with 5 med ball throws with 40# ball

    12/10/8/6 press with 75/95/105/110 

    12/10/8/6 weighted dips with 35/40/45/50 superset with 40# med ball supine chest passes

    corkscrews and plank work

    Enjoy

    • good workout
    • good night of sleep
    • got to see my 1st grader at her school today
    • watched Last Man on Earth new episode

     

      WEEKEND

      Sleep

      FRIDAY

      AM -- woke at 5:30 AM (about 8 hours -- but was up for an hour in the night)

      PM -- in bed around 12:30 eastern time

      SATURDAY

      AM -- up around 8:30 AM (about 8 hours)

      PM -- in bed at 9:30 eastern

      SUNDAY

      AM -- up around 8:30 (10 hours!)

      PM -- in bed around 11 PM after stupid cowboys game

      Eat

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

      FRIDAY

      butter coffee, pulled pork in atlanta, pizza toppings (cheese and meat), cheese, had a few drinks tonight

      SATURDAY

      bunless burger for lunch // sausage and hamburger patty at the football game // steak and salad for dinner (got really carsick tonight and couldn't keep my dinner down -- ugh)

      SUNDAY

      butter coffee // trail mix (walnuts, coconut flakes, pumpkin seeds) // cheese // 3-egg omelet at waffle house in Athens, GA // steak & sauerkraut for dinner // avocado // cheese

      Move

      didn't lift since I got them all in early in the week -- walked a ton on friday and saturday, didn't do much sunday

      Enjoy

      • football weekend, georgia/alabama game so an endless amount of enjoyment haha

       

        THURSDAY

        Sleep

        AM -- woke at 6:30 AM (8 hours with one interruption in night -- kid not feeling well)

        PM -- in bed around 9:30 PM (have to get up early)

        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 and cinnamon

        sauerkraut, sirloin steak, avocado, cheese

        Move

        10' warmup

        4 x 4 clean with 135/140/145/150

        12/10/8/6 good morning with 75, 105, 125, 135

        4 x 10 pulls with 30 second intraset stretch before 10th rep on each set

        12/10/8/6 pendlay rows with 95/115/125/135

        conditioning:

        3 x 

        20 squats

        10 knees to elbows

        200m run 

        5:42

        Enjoy

        • today is my Friday
        • stayed home with kid with slight fever today but she felt fine and got better quick
        • had all kids by myself tonight
        • great weather today

        WEDNESDAY

        Sleep

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

        PM -- in bed around 10 PM, read a little while, candle out 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

        psyllium husks and frozen liver "pills" around 4:30 

        dinner -- grilled chicken and sirloin steak, steamed veggies (broccoli, cauliflower, carrots), sauerkraut, avocado with cilantro/lime juice/lemon juice/salt

        snack -- Dubliner cheese

        magnesium before bed

        Move

        10' warmup

        4 x 4 hang power snatch 105/110/115/117

        12/10/8/6 front squat lunge + med. ball throw down with 40# (5 reps)

        12/10/8/6 dips with 30/35/40/45

        vertical press: 8 hand stand pushups then push press 10/8/6 with 95/100/105

        russian twist on swiss ball

        4 x :45 second planking variation

        helped with a Pass, Punt and Kick competition for about an hour and was running all over the place

        Enjoy

        • helped out with the elementary school pass, punt and kick competition
        • good workout
        • cooked dinner and ate outside (having great weather)
        • played soccer in backyard with girls
        • did Player of the Week story for local TV station

        TUESDAY

        Sleep

        AM -- woke at 6:20 (about 6.5 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)

        black coffee in the morning

        post workout shake -- banana, strawberries, mangos, blueberries, protein powder, water

        dinner -- sauerkraut, chicken, rice, sweet potato, banana, cantaloupe

        snack -- non fat yogurt with protein powder and some frozen cherries

        Move

        10' warmup

        4 x 4 clean from blocks 135, 145, 150, 155

        12/10/8/6 Romanian dead lift 155, 175, 185, 200

        12/10/8/6 weighted pulls, bodyweight/15/25/40

        body rows

        conditioning:

        4 x 

        10 DB press with 50#

        15 KBS with 53#

        20 step ups to a 24" box

        9:01

        Enjoy

        • had three meetings today and they call got cancelled
        • picked up daughter from 1st grade
        • took daughters to dance class tonight
        • ate dinner outside -- beautiful weather
        • had a good workout
        • doing a prank with Rick which is going to be really funny

        MONDAY

        Sleep

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

        PM -- in bed around 11:30 (up working late on a project)

        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 shake -- 1/2 banana, frozen strawberries & mangos, Karbolyn (straight carbs), protein powder, creatine

        dinner -- chicken, rice, mango salsa, bananas

        snack -- nonfat frozen yogurt with protein powder and some frozen cherries

        Move

        10' warmup

        4 x 4 power clean and jerk + 40# slam ball throw down

        12/10/8/6 back squat with 135, 165, 175, 185 + box squat (10 reps)

        12/10/8/6 press with 75, 95, 105, 115 (did push press on last set)

        12/10/8/6 floor press with 135, 145, 155, 165 + plyo push ups (10)

        corkscrew + breathing work 

        Enjoy

        • took daughters to school today -- made them breakfast
        • good night of sleep, but it was pretty hard to wake up for some reason
        • always love a good 3 shift day -- fruit, rice, sweet potatoes, mmmmm
        • good workout this afternoon, that's my happy place
        • got a ton marked off my to-do list today

        SUNDAY

        Sleep

        AM -- woke around 7 AM (about 9.5 hours)

        PM -- got in bed around 10:00 PM

        Eat

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

        black coffee - no fat in it

        lunch -- grilled chicken with rice and mango salsa

        snacks -- frozen bananas, dried pineapple, cantaloupe

        dinner -- 4 oz roast, sweet potatoes, carrots, apple crisp

        snacks -- nonfat, no sugar added frozen yogurt with fruit, pineapple spears 

        (liver "pills", magnesium, psyllium husks)

        Move

        didn't do jack today -- rest day

        Enjoy

        • sang at church this morning -- always enjoy that
        • got good sleep
        • dinner at friends' house tonight
        • enjoyed getting to watch the cowboys game -- did not enjoy the outcome
        • went to grocery store with one of my daughters 
        • it's the weekend

        SATURDAY

        Sleep

        AM -- woke around 7:30 AM with the kiddos (let the wife sleep) -- about 6 hours sleep

        PM -- in bed around 9:45 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

        nothing until dinner which was -- beef sushi (see my instagram), jalapenos with cream cheese wrapped in bacon, grilled chicken

        I've also started taking "liver" pills, frozen liver cut up into pill size chunks. I have a ton of liver that I need to eat and it's kind of labor intensive to cook it the way I like to eat it. So I'm trying the frozen pill thing.

        Move

        mowed the grass this morning

        10' warmup

        4 x 3+2 clean pull + clean with 135 up to 165

        4  x 10 strict pull ups with 30 second intra-set stretch before last rep of each set

        4 x 8 single leg back extensions

        4 x 10 glute bridges with 60 lb sandbag

        4 x 8 bent row with 165

        5 super sets of

        max rep body rows (did 12-14 reps each set)

        max rep sit ups (did 100 on the first set, then 25-30 on the others -- abs are SUPER SORE as I write this on Monday)

        Enjoy

        • dinner with friends tonight and lots of meat
        • went to a football game this afternoon and took the girls
        • great workout 
        • got to bed really early

        FRIDAY

        Sleep

        AM -- woke at 7:30 AM (about 7.5 hours)

        PM -- in bed around 1 AM and couldn't fall asleep (probably b/c I was up really late at a TV studio with bright lights all up in muh face)

        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 -- on the road and the place I went didn't have heavy cream so I opted for nothing

        snack after workout -- raw cheese (local TX stuff), steamed veggies (broccoli, cauliflower, carrots)

        dinner -- sirloin steak (about 1.5 pounds) // avocado // raw cheese

        snack -- sauerkraut, cheese

        I also started taking some psyllium husk today -- twice a day for insulin sensitivity enhancement

        magnesium tonight, too

        Move

        10' warmup

        4 x 5 power snatch with 95, 105, 115, 117 (felt really good and springy today)

        4 x 8 front squat superset with 4 x 8 hand stand push up (strict)

        4 x 8 weighted dips with 45# superset with 4 x 5 40# med ball slam 

        rotation and bridge work

        Enjoy

        • made it home today -- love seeing my kiddos
        • grilled steak tonight on the grill
        • freelanced on a TV sports show (HS football)
        • coffee with an old friend this morning
        • got to see my mom today for a brief second