Wednesday, February 29, 2012

Workout
9:30AM


Warm-up
500m row
handstand pushups

Skill: Muscle Up practice

Conditioning: "Nate"
As many rounds in 20:00 of:
- 2 Muscle Ups
- 4 Handstand Push Ups
- 8 Kettlebell Swings (53lbs.)

Sleep
11PM-8AM (9 hours)
11AM-12PM (1 hour)


Nutrition
8:30AM 4 eggs, sweet potato, spinach
9AM protein shake (carbs)
9:30AM BCAAs
10:30AM post-workout shake
1PM steak, turkey with romaine lettuce, cheese, avocado
5:30PM granola bar, orange, salad with sliced turkey
8:30 lettuce wrap turkey burger with pickles, onions

Tuesday, February 28, 2012

Workout
9:30AM

Warmup
500m row
Samson stretch
bergener warmup

Strength
Snatch
45x3, 65x2, 75x2, 95x2, 105x2, 115x2, 115x1

Conditioning
Reps of 2-4-6-8-10-12 of:
Power Snatch (90lbs)
Box Jump (24")

Time: 9:18

Sleep
11PM-7AM (8 hours)
11AM-12PM (1 hour)
2PM-3PM (1 hour)

Nutrition
7:30AM 3 eggs, sweet potato, spinach
8:30AM protein shake
10:30AM post-workout shake (carbs)
12:30PM turkey soup
3:15PM salmon, broccoli
5PM 2 hardboiled eggs, banana, walnuts
6:30PM steak, chicken, zucchini, mushrooms
9PM cottage cheese

Monday, February 27, 2012

Workout
4:30PM
Warmup
500m  row

2 rounds of:
7 wall balls (20lbs.)

7 situps
7 kettlebell swings (53lbs.)

Strength:  Back Squat(sets of 3)
45, 95, 135, 155, 165, 185, 205, 225x2

Conditioning:
Run 1 Mile-6:40
Rest 2:00
Run 800m
Rest 1:00
Run 400m

Total: 14:58

Sleep
1AM-1:45AM (.75 hours)
6:30AM-10AM (3.5 hours)
2PM-3:30PM (1.5 hours)

Nutrition
11:30AM 4 eggs, 1/2 sweet potato, spinach
1:30PM paleo meatball soup
3:30PM pre-workout shake (with carb)
4:30PM BCAAs
5:30PM post-workout shake
6:30PM salmon, spinach, broccoli, kale
9PM cottage cheese

Sunday, February 26, 2012

Rest Day

Sleep
9PM-4AM (7 hours)
4PM-7PM (3 hours)

Nutrition
4:15AM protein shake
6AM 2 hardboiled eggs
7:30AM 2 hardboiled eggs
9AM chicken
10:30AM cottage cheese
12:30PM fish, lentils, leeks
2:30PM walnuts, banana, granola bar; turkey, provolone and avocado lettuce wraps
7:30PM turkey meatball soup
11:45PM cottage cheese

Saturday, February 25, 2012

Rest day

Sleep
11:45PM-6:15AM (6.5 hours)

Nutrition
6:30AM protein shake
9AM 2 hardboiled eggs, banana
11AM 2 hardboiled eggs, salad
12:30PM pork chop, salad
2PM cottage cheese, string cheese
4:30PM pork chop, 2 hardboiled eggs, apple with teaspoon of peanut butter
6:30PM fish with spinach, basil, onions, lentils, salad
7:30PM cottage cheese

Friday, February 24, 2012

Workout

9:30AM

Warmup
500m row

Then 2 rounds of:
25ft bear crawl
25ft crab walk
7 20lbs. medicine ball cleans
7 53lbs kettlebell swings
burgener warmup


Strength
Power clean 2-2-2-2-2
95, 105, 115, 135, 145, 150



Conditioning
 5 rounds.  Not for time.
- 10 Hang Power Clean (@ 95lbs.)
- 10 Ring Rows

Sleep
1AM-8AM (7 hours)
12PM-1PM (1 hour)


Nutrition
8AM 2 pieces turkey bacon, pre-workout shake (with carbs)
9:30AM BCAAs
10:30AM post-workout shake (with carbs)
11:45AM 3 eggs with kale, pork chop
3PM 2 pork chops, banana
5:15PM string cheese, carrots
7PM 2 hardboiled eggs, mixed greens, carrots, trail mix
11PM 1 hardboiled egg, 1/2 cup cottage cheese

Thursday, February 23, 2011

Workout
9:30AM

Warmup
800m run

2 rounds of:
7 burpee pullups
7 situps
7 kettle bells swings @53lbs
Strength
Bench press 3-3-3-3-3, then max reps @ 50% of today's heaviest 3 rep set.
135, 145, 155, 165, 185x2, 85x35

Conditioning
7 rounds for time
- 12 Wall Ball (20lbs)
- 12 Toes to Bar


Sleep
11PM-8PM (9 hours)
1PM-1:30PM (.5 hours)
Nutrition
8:45AM Pre-workout shake (with carbs)
10:30AM Post-workout shake (with carbs)
12PM tuna with mixed greens
2PM 2 hardboiled eggs
5PM 1/2 chicken breast, kale, leeks, asparagas
8PM cottage cheese, tuna with mixed greens, trail mix, 2 hardboiled eggs
12AM cottage cheese

Wednesday, February 22, 2012

Workout
9:30AM


Skill/Strength
3 rope climbs
muscle-up practice
double-unders practice


Conditioning
5 500m rowing sprints

Sleep
10:30PM-8AM (9.5 hours!)
11:30AM-12PM(.5 hours)

Nutrition
8AM 4 eggs, lentils, leeks, asparagus
9:30AM BCAAs
11AM protein shake (no carbs, just couldn't stomach it today. Yesterday it didn't sit well), turkey, provolone, avocado, lettuce
3PM meat loaf
4:30PM 2 hardboiled eggs
6:30PM 1 chicken breast with fresh salsa, guacamole, kale, asparagus, leeks
9:30PM 2 hardboiled eggs, 1/2 cup cottage cheese

Tuesday, February 21, 2012

Workout
9:30AM

Warmup
500m row

Then 2 rounds of:
samson stretch
5 reverse hypers
5 wall ball w/ 20lbs.
5 hollow rocks
5 ring rows

Strength
Deadlifts, sets of 3
45, 135, 205, 225, 255, 265, 275

Conditioning
As many reps possible in 8:00:
Chest to Bar Pull Ups
Hand Release Push Ups

Not sure how many total rounds/reps. I started at 5 reps of pullups, 5 pushups, and stayed consistent with that except for the last two rounds were 3 reps a piece.

1PM
3 mile uphill hike with Mira (~20lbs.) on my back. Beautiful day for a hike.

Sleep
1AM-8AM (7 hours)

Nutrition
8AM 3 eggs, sautéed spinach, lentils
9:30AM BCAAs
10:30AM post-workout shake
1PM carved turkey breast, provolone cheese, lettuce, avocado
4PM meatloaf (very lean), orange
6:30PM Trout, asparagus, leeks, sweet potato
8PM orange
10PM cottage cheese

Monday, February 20, 2012

Feeling better today, not quite 100%, but much better. It was nice to get back to the gym. Still working on the overhead squat technique. Like all my other technical lifts, it needs work. Active shoulders! Was able to get into a rhythm with the jump rope: single, double, single, double. I just might be able to string together two doubles one of these days.  


Workout
4:30PM

Warmup
500m row
5 handstand push ups
5 pass-thrus
5 broad jumps

Strength
Overhead Squat
45x5, 45x5, 75x3, 95x3, 105x3, 115x3, 125x3

Conditioning
10 overhead squats @65
20 situps
120 single-, with the occasional double-under

Sleep
12AM-1AM (1 hour)
6:45AM-12:45PM (6 hours)
3PM-4PM (1 hour)

Nutrition
2AM 3 hardboiled egg whites, 1/2 banana
1:15PM protein shake
2PM 4 eggs, spinach, lentils
4:30PM BCAAs
5:30PM Post workout shake
6:30PM lean pork, cabbage, broccoli, brown rice
10:30PM 1/2 cup cottage cheese

Sunday, February 19, 2012

Still sick but getting better. Lots of chest congestion.

Workout
7:30PM

Conditioning
5 rounds of:

2:00 double-unders
5 strict pullups
5 ring dips

Sleep
9PM-4AM (7 hours)
3:30PM-4:30PM (1 hour)

Nutrition
4:15AM protein shake, hardboiled egg
7:30AM hardboiled egg
9:15AM banana, 3 hardboiled eggs
11:30AM chicken, vegetable stir-fry
3PM chicken, vegetable stir-fry
6PM cottage cheese, BCAAs
8PM post-workout shake
8:30PM couple bites of meatloaf and mashed cauliflower

Saturday, February 18, 2012

The head cold moved into my chest today. I still went to work, but I'm going to give the doctor a call and see what they say...

Sleep
10PM-6AM (8 hours)
4:30PM-5:30PM (1 hour)

Nutrition
6:30AM Protein shake
9:30AM 5 hardboiled egg whites
11AM cottage cheese
1PM mixed  greens, tangerine, chicken breast with lentils (not much)
2PM mixed greens, ground chicken
4PM apple and peanut butter
6:30PM chicken and vegetable stir-fry
8PM cottage cheese, hard boiled egg

Friday, February 17, 2012

Still feel like crap today but couldn't take sitting around the house waiting to get better.

Workout
3:30PM

Warmup
500M Row
10 KB swings @ 35lbs.
burgener warmup
10 squats  @ 45lbs, 135lbs

Workout
Barbell Back Squat
155x5, 185x5, 195x5, 205x3, 205x3, 205x3

Deadlift
135x5, 185x5, 205x5, 225x5, 265x3, 265x3, 265x1


Conditioning
Tabata Rowing

Sleep
11PM-6:30AM (7.5 hours)
1:30PM-2:30PM (1 hour)

Nutrition
8AM BCAAs, 3 eggs, tomatoes, peppers
11AM 1/4 chicken breast, mixed greens, 2 pickle slices
12:45PM string cheese, sweet potato fries
1PM 1 granola bar
2:45PM 3 hardboiled eggs, a few sweet potato fries
3:30PM BCAAs
4:30PM Post workout shake
6PM lean ground beef, pepper, mixed greens, lentils
8PM ground turkey with peppers

Thursday, February 16, 2012

Still sick today. Planning to get lots of rest and see if that helps--no work, no gym. 
Practiced the burgener's warmup

Sleep
10PM-7AM (9 hours)
8AM-9AM (1 hour)
1PM-2PM (1 hour)

Nutrition
7:30AM Protein shake
9AM 3 eggs, onions, leeks, peppers, mushrooms
12PM popcorn
12:45PM chicken breast, onions, mushrooms, avocado, pickle slice, mixed greens, walnuts
3:30PM Homemade chicken soup, tangerine

5PM 3 granola bars (damn it!)
6:30PM 1 fillet rockfish, sweet potato fries (cooked in very little olive oil), mixed greens
8PM protein shake

Wednesday, February 15, 2012

Still sick today--worse, actually. Going to try and force another rest day. 

Sleep
10PM-7:30AM (9.5 hours)
12PM-2PM (2 hours)


Nutrition
8AM protein shake
10:30AM Homemade chicken soup
12:00PM Homemade chicken soup
3PM 2 hotdogs
5:30PM Homemade chicken soup, granola bar, 2 hardboiled eggs, walnuts
7PM Popcorn

Tuesday, February 14, 2012

Woke up with a sore throat and plugged up nose. Making it a rest day. Plus the baby has a cold and ear infection.

Okay...I couldn't resist.

Workout
7:30PM

Warmup
5:00 Double-unders practice


Conditioning
4 rounds of:
100 single-unders
10 ring dips
40 sit-ups

Sleep
10PM-4:30AM (6.5 hours)
5AM-7:30AM (2.5 hours)
2:30PM-3:30PM (1 hour)

Nutrition
5AM 1 orange, BCAAs
8AM 3 eggs, peppers, tomatoes
11AM mixed greens, lean ground beef, peppers, onions, sour cream
12:30PM 4 hardboiled eggs
3:30PM protein shake
4:30PM chicken soup
6PM 1/2 banana with peanut butter
8PM post workout shake

Monday, February 13, 2012

Workout
4:30PM  


Not feeling it today. Tired, shoulder hurt, chest congestion (whaa!). I took it easy but still put in some work. Went light and concentrated on form.


Warmup
500m Row
2:00 Samson stretch
2 rounds of:
5 pullups
5 pushups
5 situps


Strength
Front Squat 5-5-5-3-3-3
95, 135, 145, 155, 165, 155

Conditioning
Complete as many rounds and reps as possible in 5:00 of:
Squat Clean @95lbs.
Jerk @95lbs.

Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)

Nutrition
2AM Cottage cheese
4AM Mixed greens, walnuts
12PM 3 eggs, sautéed spinach, garlic, peppers, broccoli, avocado
3PM 1/4 chicken breast, Salad: mixed greens, avocado, peppers, borccoli
4PM Protein shake
5:30PM Post workout shake (fuel)
7:30PM lean ground beef, sour cream, peppers, lettuce

Sunday, February 11, 2012

Rest Day

Sleep
11PM-4AM (5 hours)
3:30PM-6:30PM (3 hours)

Nutrition
4:30AM Protein shake
8:30AM 2 hardboiled eggs, blueberries
10:45AM 2 hardboiled eggs, mixed greens
12PM Lean ground beef, peppers, and onions
7:30PM Salmon, salad
11PM Salmon, walnuts

Saturday, February 11, 2012

Rest day

Sleep
12AM-6AM (6 hours)

Nutrition
6:30AM Protein shake
9:00AM 1 hardboiled egg, cottage cheese
11:30AM lean ground beef, onions, and peppers
1:30PM 3 hardboiled eggs
4:30PM 2 hardboiled eggs, pickle slice
6:30PM 1 pork chop, zucchini with tomato sauce, salad with olive oil

Friday, February 10, 2012

9:30AM

Warmup
500m row
2:00 Double-unders practice
Reverse hyper extensions
Back extensions
Deadlift 45x5, 135x5

Strength
Deadlift 1-1-1-1-1
225-255-275-285-295-305(fail)

Conditioning
3 rounds for time:
10 Deadlifts @ 205
200 Single-unders

Time: 9:03

Sleep
12:30AM-7:30AM (7 hours)
12:30PM-12:50PM(20 minutes)

Nutrition
8:15AM 3 eggs and spinach, 1/4 apple
8:45AM 1 banana
10:30AM post workout shake (fuel)
1:20PM apple
2:00PM hardboiled egg white
3:15PM cottage cheese, blueberries, hardboiled egg white
5:15PM lettuce with chicken breast
7PM salad and chicken breast
9:15PM 2 hardboiled eggs
11:15PM handful of walnuts, a few (4-5) bites of lean ground beef with peppers and onions

Thrusday, February 9, 2012

9:30AM

Warmup
500m row
2:00 Jumprope
3 Handstand pushups
5 burpees
7 pullups
PVC passthroughs

Strength
Shoulder Press: 1-1-1-1-1
65-95-115-125-135

Push Press: 3-3-3-3-3
95-115-125-135-145

Push Jerk: 5-5-5-5-5
95-105-115-125-95
Need to work on locking out and feet hitting simultaneously.

Conditioning 5:00 max rounds of:
7 Burpees
14 Box Jumps

Completed 5 rounds

Sleep
10:30-7:30 (9 hours)

Nutrition
8AM 3 eggs, spinach, 1/2 sweet potato cooked in olive oil
10:30AM Post-workout shake with carb supplement
1PM Grilled Tilapia with spinach and onions (delicious!)
2:15PM 2 hardboiled eggs
4:30PM Cottage cheese and blueberries
5PM 1 hardboiled egg
6:45PM Grilled Tilapia with spinach and onions, 1/2 sweet potato
8PM 3 hardboild egg whites
9PM Salad with walnuts

Wednesday, February 8, 2012

9:30AM

Warmup
2:00 Jumprope
Samson strech
3 Pullups
5 Pushups
7 Hollow rocks
9 (each leg) Walking lunges

Strength
3:00 L sits

Conditioning
Run 200m
Rest :30
Run 400m
Rest 1:00
Run 800m
Rest 1:30
Run 400m
Rest 1:00
Run 200m

Total time: 13:40

1:30PM
Run
~2 miles (half way to the Pena Adobe tower. Cut it short, my running partner turned his ankle.)

Sleep
10:30PM-7:30PM (9 hours)

Nutrition
8AM 3 eggs with spinach and olive oil, 1 hardboiled egg
10:30AM Post workout shake
11:15AM Cottage cheese and blueberries
1PM Lettuce with 1/2 can of tuna
2:30PM Protein shake with glutamine
3:30PM 2 hardboiled eggs
5:15PM 2 lettuce wrap hamburgers, sautéed bok choy, 1/2 sweet potato
7:30PM Apple slice, protein shake, handful of walnuts

Tuesday, February 7, 2012

9:30AM

Warmup
500m Row

2 rounds of:
5 reverse back extenstions
5 pushups
5 burpees
Samson stretch

Strength
Barbell Row

95x5, 125x5, 135x5, 155x5, 155x5

Conditioning
Tabata (20 seconds all-out, 10 seconds rest. For four minutes each):

Row-minimum 7 cal
Kettlebell swings-53#, minimum 7
Pushups-minimum 7

Sleep
12AM-7:30AM (7.5 hours)
12PM-1PM (1 hour)

Nutrition
8AM 3 eggs and spinach
9AM Whey Protein and Glutamine
10:30AM Post Workout Shake, handful of blueberries
2:20PM Turkey soup

3PM Apple with peanut butter
6PM Two lettuce wrap burgers with avocado, pickles, and onions. And olive oil sauteed spinach, carrots, and onions
7PM Cottage cheese

Monday, February 6, 2012

4:30PM

Warm Up
500M Row

2 Rounds of:
5 Pushups
5 Squats
5 Situps
Samson Stretch

Mobility
Hold squat position for 5 minutes

Strength
Squats
5@45, 75, 115, 135, 135, 135, 135, 135

I went light to focus on form and make sure I took the squat all the way to the bottom. It felt good. Looking forward to bumping up the weight next time.

Conditioning
10:00 Ascending Ladder

Wall Ball (20 lbs.)
Pullups

I completed 10 rounds with 1:30 remaining and stopped because I thought it was 10 minutes or 10 rounds, whichever came first. Oops. I was toast afterward.

Sleep
No sleep before the mid, Super Bowl Sunday!
7AM-12PM (5 hours, after the mid).
6PM-7PM (1 hour, after workout).

Nutrition
12PM Breakfast
3 eggs w/ spinach

3PM Lunch
1 can tuna with romaine lettuce, cherry tomatoes

4PM Pre-workout shake
1 scoop whey protein

5:30PM Post-workout shake
1 scoop whey
2 scoops glutamine
1 scoop creatine
1 scoop greens

8PM Dinner
Homemade Turkey Soup

9PM Banana and Peanut Butter

Post Workout Nutrition

I'm still navigating my way through all the information (and misinformation) out there. But for now this is what I'm trying for my post-workout nutrition shake.

1 Scoop Whey Protein (Cytosport, which is inferior because of high heat, but I need to finish it before getting a better protein.)
2 Scoops Glutamine (Met-Rx)
1 Scoop Creatine (Met-Rx)
1 Scoop Greens+

First Post, The Why

I'm starting this in hopes that nobody but I (and maybe my wife) will read it. I plan to track my workouts, nutrition, and sleep through this blog.