Tuesday Feb 28

I think I over did it today. Did five rounds of this:

10 tire dead lifts 160 lbs? I dunno, really
10 TRX body rows
20 feet up push ups
20 KB two handed swings (20 kilo bell used)
10 sledgehammer slams each side
20 seated knee tucks
2 minute wrestling with the punching bag

I ate this today:

Breakfast: coffee

After training meal: bacon sandwiches with water to drink.

Lunch: tuna, almonds and carrots. Water to drink

Dinner: steak and vegetables. Water to drink.

Then I did my long run. Tired and going to bed.

Monday Feb 27

I'll make this quick:

I had a great morning workout, did five rounds of this:

20 rh swings
20 lh Swings
20 alternating swings
20 two handed swings

2 minute round of punching bag
2 minute round of wrestling the same bag.
20 seated knee tucks
20 feet up push ups

At the end of this workout, I felt awesome. I gave myself a break and didn't go for a run later. It was too late when I got home so i will run a bit further tomorrow.

I ate fairly clean diet today:

Breakfast: smoothie, frozen berries and orange juice. Didn't like it, will go back to milk tomorrow.

Snack: steak and eggs after training. Water then coffee to drink.

Lunch: Almonds, tuna and carrots, Water to drink

Dinner: small bowl of pasta. Water.

I think this is an ok day. I'll check weight tomorrow, and go from there.

Sunday Feb 26

So today ... I woke up late to a crying child. That's ok. He had his bottle of milk at 6:30am ... yes, that, for me is sleeping in. I got him settled and then the rest of the family woke up rather quickly. We had a full day of nothing ahead of us.

I love days like this.

I got this workout done at noon:

20 rh swings
20 lh swings
20 alternating swings
20 two handed swings
20 feet up push ups
10 hanging knees to chest (also tried a few of the straight leg version ... )
20 step ups each side

That was a good workout, and one which my wife enjoyed as I took our youngest into the gym with me. He's not so good with the safety rules, but right after his "workout" he fell asleep in his high chair and was out for two hours.

Ate this:
Breakfast: coffee and then eggs and roast beef, then water to drink

Lunch: tuna, almonds and green pepper. Water to drink

Snack: more almonds

Dinner: grilled steak, carrots, broccoli and cauliflower. Water to drink.

After dinner, got the kids to bed and then did a 5k run. Nice and quick.

No cheat days this week and I'm going to have to step up my number of days wrestling and I'm going to have to stretch a lot more. Finally, I have to stay hydrated.

Sat Feb 26

So today. Yeah, just going to fill this in a get to bed.

Ate poorly:

Breakfast: coffee and some roast beef

Snack: small slice of left over pizza

Lunch: open faced roast beef sandwich

Dinner: burger with deep fried onion rings. Cheat meal.

Well, cheat day, really. I'm thinking this is the last one before I get myself into too much trouble at weigh ins.

I did a workout with my youngest daughter today, too.

A whole bunch of rounds of:


15 BW squats
15 KB swings
30 seconds of punches on the punching bag

Do one set of these, then a short obstacle course. Seriously, I didn't keep count, but I was doing this for about a half hour.

After dinner, went for a 5 k run. Felt good.

Going to bed.

Friday Feb 24

Wow, I'm glad this week is over. Another day off, driving to a conference in Niagara Falls. It's actually more work for me not to be at work than for me to be off at something like that. Before I left, I checked weight, I was 219; 7.5lbs to go.

I'm not sure that came out right, but let's just say I'm glad that next week looks normal. Let's hope all my children are healthy.

I read of fcaebook that tpaout was doing some wrestling at 5:30, so I went, got back home at 7pm. I did about an hour of stand up with a very large man - outweighed me by about 60 lbs. Normally, I can out muscle people, but not this guy. I am a few Advils in at the moment, and wearing a nice sweater to keep my back warm. I'm checking weight tomorrow, regardless of what I ate today. Which was mostly crap.

Breakfast: smoothie - frozen berries and milk. I shared with one of my children; she thought it "tasted funny". I guzzled mine down without much of a thought.

Snack: coffee

Lunch: burger and fries. Yeah, its what they had when I lined up for food. Water to drink. Coffee later.

Dinner: pizza and water. Two small pieces, but pizza never the less. I know, I know.

During training tonight, I drank a lot of water, and was sweating it out like a madman. Seriously. I think they think I'm a weirdo, man. Which is ok, I guess, 'cuz I guess I am a bit off of normal. And I like it.

One of my mantras is, in fact, "why be normal?" Can I get an Amen?

Thursday Feb 23

It was kind of a weird day for me - I was within a few hundred meters of this guy for the day. I did manage to get chocolate covered strwberries for my kids and wife, and didn't have any for myself. They think I'm weird when I do that, but I'm just not that into chocolate.

Meh

Anyway, like I said this was a hard one. Had to drive to my wife's work to get my wallet out of her car, then to Niagara Falls. Man, that was crappy. Gas and free food .. and a day off of work ... oh, wait, it was pretty good.

I ate this:

Breakfast: smoothie

Snack: water, water and mo water!

Lunch: roast beef, vegetables, a little Greek salad with some questionable levels of nutrition for a dessert. Water to drink.

Dinner: small bowl of pasta and water.

After dinner, had to run a few errands and get myself good to go for things I'm doing online. I also went for a 5k run, just to get something done today. I also emailed potential nights for working at Tpaout, too.

Wed Feb 22

Today was a first workout at Tpaout. That was cool, man. I took my 20 kilo bell and did the following workout:

20 one handed swings (rh)
20 one handed swings (lh)
20 alternating swings
20 two handed swings
40 step ups (20 started with each foot)
10 hanging knees to chest
20 feet up push ups
10 wrestling dummy standing greco lifts

With the 20 kilo bell, this was a killer workout. I was spent at the end of this workout. For a finisher, I worked on the Greco restarts on the ground. I must have looked like a freak. After that I did some rolling on my legs and especially my ITB band. That rather hurt.

I ate this today:

Breakfast: Smoothie: frozen berries and milk.

Snack: almonds, coffee to drink

Lunch: more almonds, tuna and green pepper with lots of water

Dinner: turkey on a small bun, some pasta, water to drink.

That was it, man. Not a lot of food for the day and I am feeling it at the moment. I need to plan my food for tomorrow, as I am off for the day to Niagara Falls for a work thing. Should be very exciting. Not.

Tuesday Feb 21

I thought today I'd be back to normal, but no. Puke everywhere.

I did get this done, though:

20 one handed swings (rh)
20 one handed swings (lh)
20 alternating swings
20 two handed swings
40 step ups (20 started with each foot)
10 hanging knees to chest
20 feet up push ups
10 wrestling dummy standing greco lifts

The last one I found on Youtube as a part of my searching these last few days. Seemed to be a good finisher. Did this workout for four rounds, then had to get to being a dad.

Right, ate ok, too:

Breakfast: coffee

Snack: ham sandwich, lots of water to drink

Lunch: meatball sandwich, extra Sirachi sauce. Water to drink

Snack: had to QC the roast beef I prepared.

Dinner: pancake, water to drink.

S'all good. I'm in to Tpaout tomorrow for a workout. Will take pics.

Sat, Sun and Mon - the long wrap up.

This was a long weekend here in Ontario. Which, for most means a lot of relaxing. Yeah, not around here. We're stressed, thanks to money. Doesn't help when people email you and ask you to travel overseas, then call you a brat for not being able to afford the time off or the money.

Who uses the word "brat" anymore, anyways? Meh, another stick for the fire.

Saturday was busy, but I got a run in. As was Sunday. And Monday.

Generally, I ate ok. Saturday was not ok. Hilarious, really. My house ran out of food, man. So, I literally ate one meal Saturday mid morning of only birthday cake. Seriously, the most silly thing I've done in a while. Dinner was good: steak and vegetables, but that was really the only meal of the day.

Sunday wasn't much better, but there was a lot of water going in my body. Eggs, coffee, ham with some bread and pasta. Not the best, but better than BD cake.

Monday had another birthday party for one of my kids, and there was only a slight bit of cake. I left the rest at my father in law's house. I mean that cake was huge - and I just didn't want it at my house, man. I did eat lots of raw vegetables, too. And water.

I did get a chance to get to Tpaout. Seems complete, merely waiting on the City. Met a few guys training there, but I had two kids, so I had to get out of there rather quickly. I don't like to mess up training for others.

I am looking fit, but need to get back to a regular schedule to make sure I get to where I want to be. This week looks complicated, but I know I will get my training done, despite it being significantly different than usual. I'll just have to use care and intelligence.

Oh, and I watched this awesome video. Gives me a few ideas for this spring and summer outside training.

Friday Feb 17

It was a tough day of training, but I got it done. I got an email about preseason rgby training today, and I meant to drop by Tpaout, but didn't get a chance. I'll get that done tomorrow.

Did this four rounds today, followed by a 3k run. The hardest 3k run I've done in a while.

30 rh swings
30 lh swings
30 alternating swings
30 two handed swings
20 feet up push ups
20-25 seated knee tucks
30 second mountain climbers
20 snatches each side.

I slowed my cadence for the snatches waaaaay down. I'd like to be able to get my number of reps, but I don't want to explode out of the gates, like I did in November. I did take some pics to make into a cartoon after this workout, but I got too busy at work to get them done. I will get those done and posted tomorrow. Should be funny.

Anyways, after dinner I got a an hour on the mats, too. I'm sore and going to bed after I write what I ate today:

Breakfast: steak and eggs, water to drink

Snack: coffee on the way in

Lunch was skipped. I know, bad decision, but meh. Didn't have anything with me

Dinner: pizza and water to drink.

When I got home, I had a few glasses of water, too. Those went down well, man.

Thursday Feb 16

I did a random workout, as I had a wild schedule today. Lots of movement in general space, to which I added punching the heavy bag, bw squats push ups and seated or hanging knee tucks.

Seriously, it was a good workout, demanding and one which I got done while being a good dad. After dinner, I got a 6k run in.

Ate this:

Breakfast: beef and eggs, smoothie to drink

Snack: water

Lunch bacon sandwiches, water to drink.

Dinner: ground beef with pasta, water to drink.

All in all a rather boring day. I'll write a bit about what I saw tomorrow.

Wed Feb 15

Right, this needs to be quick, as I am tired. I did not get a morning workout in, as I needed rest today. Woke up, got dressed and went to work for the usual time. Did prep for my current shift and a new night shift that began tonight.

I ate this:

Breakfast: nuts, carrots and coffee at work

Lunch: tuna, carrots and almonds. Water to drink

Dinner: rice, peas and chicken with water to drink

When I got homw I got myself changed and did a 4.8k run.

Tues Feb 14

So ... I got a call from my daughter's school this afternoon, telling me she had a headache. I got home, and all she'd eaten all day was sugary foods. Connection?

In any case, I got this done for five rounds this morning:

30 two handed swings
2 minutes punching
20 feet up push ups
10 hanging knee tucks

That doesn't sound like much, but it was a pretty good workout.

Got through my day, eating this:

Breakfast: steak and eggs, water to drink

Snack: coffee

Lunch: tuna, carrots, almonds and water to drink.

Dinner: steak and corn with peas. Water to drink. Was supposed to be a nice dinner with my wife, but she had two doctor appointments, so I ate with my kids. Normally, that would have been fine, except that they were either tired or hopped up on sugar.

I got a 4.8k run in before retiring for the night.

Monday Feb 13

Right; tomorrow is the day of chocolate. Today is not.

I did this this morning for four rounds

20 right hand KB swings
20 left hand KB swings
20 Alternating KB swings
20 two handed swings
30 seconds mountain climbers
20 seated knee tucks
20 KB snatches

The first round was with the 12 kilo bell, the other three were with the 40 lb bell. I was pretty sweaty by the end. I got through the rest of the day with avoiding people as much as possible. I did get some work done that was really rather important to me, and got the regular stuff done, too. Of course, I know I have to register for the Nationals in the next little while, but I just need to get to it.

I ate this:

Breakfast: smoothie; frozen berries and milk, blended.

After training meal: eggs and steak. Water and coffee to drink

Lunch: handful of almonds, water

Snack: more almonds. I was avoiding people, walked in then walked right out.

Dinner: white rice, peas and fried sole. Water to drink. I did not prepare this meal. Just need that out there.

After dinner, I got my wife to work a little on a Rhomboid muscle, jsut to see if I could get her to make it relax. No such luck.

I got another mat session in tonight, getting on a mat about 8:30 and leaving it about 10pm. I got home and had a few glasses of water and some Metamuscil. I'm getting rid of the stuff in my gut, if only to reduce what it is I'm carrying around with me. That and the ibuprofin is messing up my digestion and I need things to clear out ... knowwhatImsayin'?

Right, feel good, can hardly wait to see what tomorrow brings!

Sunday Feb 12

I couldn't get away from my kids today - my wife was out for the day, volunteering at a swim meet, so I wanted to do a lot of stuff with them, but the snow just kept us indoors.

I had fun with them inside, though. It was cool. Might have been better, but we still had fun. My youngest is a handful when he wants to be, man.

In any case, I check ed weight (222), got food ready for the week, and I ate this:


Breakfast: roast beef and eggs, coffee and water to drink

Snack: slice of fresh roast beef

Lunch: fresh roast beef on bread with peppers. Water to drink.

Dinner: meat balls and rice, water to drink.

Right, after all that meat, you know I'm writhing in pain right now. But it's a good pain. After everyone was in bed, I did a 5k run, too. I am really liking Slowgeek and Smashrun as websites. They integrate the data from the Nike+ website and just make it better. That, and I can see how people cheat, too.

Sat Feb 11

Today was good - I woke and checked weight and was 223. But that's ok.

I spent the day running around, being a dad and just trying to help. In the end, I got a 5k run completed, too.

I ate this:

Breakfast: eggs and roast beef, water to drink.

Snack: coffee

Lunch: small bowl of pasta, water to drink

Dinner: crackers with goat cheese, steak and salad. Water to drink.

As I said, I got home, had to get a run done, and it got done. Looks like a kind of boring day, but I gotta tell you, it was just constant motion.

Friday Feb 10

Ok today was another up and down one. I did get into work for an early shift, so my boss was not happy with me. Man, I hate it when I'm stupid.

I did this workout, then went off for an hour of wrestling

20 rh KB swings
20 lh KB swings
20 two handed KB swings
30 seconds of mountain climbers
20 KB snatches
20 seated knee tucks

ate this:

Breakfast: smoothie

Lunch: eggs and roast beef

Snack: peppers, carrots and almonds with coffee to drink

Dinner: rice with a beef stir fry carrots and broccoli over top. Delicious.

Thurs Feb 9

Well, this was a "Foul and Fair" day ... just like in Macbeth. Had witches make an appearance, too.

Morning workout was this five rounds:

2 minutes of punching bag
20 push ups
20 hanging knee tucks
20 KB snatches each side

Nothing fancy, really, but enough to get a real good sweat on. I felt a lot better after getting this done.

I ate this:

Breakfast: smoothie, no coffee

After training meal: eggs and roast beef. Multivitamin. Water and then coffee on the way in.

Lunch: carrots, yellow pepper, tuna, almonds and water

Dinner: stir fry broccoli, chicken, roast beef and carrots. Served over rice. Water to drink.

After work, got to meet with a nice lady at the bank who could do basically nothing for us. Got a nice call from my boss telling me that I could do more extra shifts. But the stuff from work overrode all of that. Constant. Will not end.

And it still goes on.

Wed Feb 8

Wow, what an awesome day. I managed to do a bit of tracking down, and got a message to the guy from the Toronto Terrors of the UTB. Should be interesting.

Anyway, I knew that getting a run in later would be iffy, so I got this done in the morning for five rounds:

20 BW Squats
20 seated knee tucks
20 KB two handed swings (20 kilo bell)
10 Sledgehammer swings on the big tire (each side)
20 feet up push ups
10 TRX body rows

This was the first time in a long time that I was able to use the sledgehammer; there was someone always home. I was totally alone today... and I liked it. Really, a good way of getting the HR up and working the body. Fun, too. I felt a lot better after finishing this workout than if I had gone for a run.

I any case, I ate this:

Breakfast: smoothie: frozen fruit, milk

Post workout meal: eggs and roast beef, water to drink. Coffee on the way into work

Lunch: carrots, pepper, almonds, tuna from the can and water to drink.

Dinner lasagna and water to drink.


Well, I'm including this much later: I got a 4k run in, starting at 10:30pm. Cool.

Tuesday Feb 7

I didn't have the time for a long run this morning, so I did this for five rounds:

2 minutes of punching Roger, my heavy bag
20 feet up push ups
20 seated knee tucks
30 two handed KB swings (20 kilo bell used)

Then, off to a work session about turning libraries into "Learning Commons", which I found rather useful. Lots of notes and things to do on my agenda over the next few weeks.

Ate this:

Breakfast: smoothie - frozen berries and milk

Snack: too much coffee

Lunch' carrots and walnuts, water to drink

Dinner: pizza and water to drink...meh - no one's perfect.

After dinner, I got a chance to watch this:



It looks, well .. interesting. I'll have to see about tryouts somewhere in Toronto ... although there is a creeping thought in the back of my head that this is a very funny joke.

Right, after the kids were in bed, did an 8.3k run. Yeah, that isn't a typo. I actually got myself to that distance today. 900+ calories used in that one run. Cool. It was also pointed out to me today that there is about a month left before the Nationals. One month, and this morning I was 224. That explains why I did two workouts today. That and this video:

Monday Feb 6

Thinking about a few more races this summer, if I can afford them. But it will always be the time that gets in my way, really.

Ate this:

Breakfast was a smoothie with coffee

Lunch was peppers, carrots with almonds with water to drink

Dinner was a vegetarian lasagna.

Went for a 7k run in the morning to work on my weight. Felt really good after, hopefully good enough to win a challenge on Nike+

Sat and Sun Feb 4 and 5

Saturday was a tough day to get through. It started really early, with my boy getting me out of bed at 4 am. I put him back and went back to the sack. I did get up at 6:30 and was able to get a run in by 9 am.

After I got this run in, my kids wanted a workout, so I set up something in my gym, a routine of sorts. I call it "mov Nat, but really, it's like Mov Nat lite. No striking, no crawling ... not a single lift in sight. I'm dealing with a 9 year old a 6 year old and a child who is 14 months old. So, forgive me if I don't get them to deadlift 600 lbs.

So we did this for an hour:

Seriously, I had a nice sweat on at the end of it; two workouts by 2pm. After that my diet went to heck in a handbasket ... it was my dad's 75th birthday. Meh, whatever.

Ate this:

Breakfast: eggs and chicken with coffee

Lunch was pizza with my kids. That was an awesome meal - my kids were just cool. Water to drink.

Dinner: pasta with stir fry vegetables, beer to drink, coffee and birthday cake after.

Sunday was a long day, man.

Breakfast: smoothie, coffee after church

Snack: eggs and salmon. That was yummy

Lunch: smoothie: frozen berries with milk. I just couldn't think of anything else to eat.

Dinner: rice and stir fry; water to drink. Hot chocolate after dinner. Why? I had to try it.

During the day, I had my boy... we were bored, so we went and bought a pair of boxing gloves. Nice beginners squisy 14 ounce pair. They`re big!

After dinner, before doing the groceries for the next few days, I did a 7.3 k run. I'm thinking that is about it in terms of length. I mean I might do a regular 8k run, but I'm pretty sure that would be the furthest I'd run on a weekly basis. It's just too much time, with not what I want in return. I'd rather spend the time and risk potential injury in the gym doing deadlifts, chin ups and kettlebell lifts. Just me.

Anyway, here is a random pic from my hard drive:

Friday Feb 3

Well, today was a switch day - I went from working the morning shift to working an afternoon shift. I hate these days, I get all mixed up; I'm glad I didn't show up to work a few hours early, to be honest.

I ate this:

Breakfast bowl of leftover chilli. Was good to have that meat and vegetables in me after a quick gym workout.

Lunch: almonds, red peppers, carrots, with some grilled salmon. Water to drink.

Dinner: pasta with mushroom sauce with added chicken. Water to drink. Simply yummy food this week, man.

After dinner, had a short nap, then got he children to bed. Went to get about an hour's time on the mat with a guy training for an MMA fight in March. Not a bad workout, left sweaty and sore. Will include that in the regular routine.

As mentioned earlier, I did a light workout in the morning, as I didn't want to disappoint the MMA guy. I did this four rounds:

30 KB swings - 40 lb bell used
10 hanging knee raises

I got a bit of a sweat going, and so felt a little better at the end of the workout. On to Saturday!

Wed and thurs

Hmmm i dunno what happened to wednesdays post.. eaten by the internet tros or something

Breakfast smoothie and coffee

Lunch chicken, carrots, peppers with almonds. Water to drink

Snack almonds and tea

Dinner chicken and pasta

After work, did a 6 k run in the warm(ish) sunshine. This is one weird february.

On thursday;

Breakfast smoothie woth coffee

Snack coffee woth banana bread with moar coffee - boss was buying

Lunch peppers, carrots, and the last of the spicy chicken breast. Water to drink.

Dinner: awesome vegetable stir fry over rice. Honest it was so good my kids ate it. Broccoli, caiflower, carrots, chicken breast and onion. I had mine with some Sirachi sauce .. which elevated it to ohmygodthatwassogood level

After most were in bed, did the easiest 5k run in a while.