Friday

Sumos and Thrusters

I try to vary our workouts, to keep our muscles confused and adapting. But I was afraid I'd gotten into a bit of a rut - pushups, pull-ups, cleans, burpees, etc.

So, today I did two different full-body exercises in circuit - Sumo Deadlift High Pulls (Deadlift into a Upright Row) and Thrusters (Front Squat into an Overhead Press) along with five different ab exercises.

Sumo Deadlift High Pull x 10 @ 45# (Olympic bar)
Thrusters x 10 @ 45#
Plank x 1 minute

Sumo Deadlift High Pull x 10 @ 45#
Thrusters x 10 @ 45#
Swiss Ball Crunch x 25

Sumo Deadlift High Pull x 10 @ 45#
Thrusters x 10 @ 45#
Situps (on bench) x 20

Sumo Deadlift High Pull x 10 @ 45#
Thrusters x 10 @ 45#
Leg Raises (on bench) x 20

Sumo Deadlift High Pull x 10 @ 45#
Thrusters x 10 @ 45#
Machine Twists x 25R/25L @ 30#

It was a little easier aerobically than I expected, and I was pleased to make 100 squat motions with no real problems - but my thighs & arms, especially my shoulders, got what I was after.



Wednesday

Morning Run

I hate running.
I try to incorporate 220's or 440's into workouts about every 3rd workout.
Tuesday I was supposed to run 220's, but I got carried away and ran a 440 on the first circuit, which was fine until I got the inevitable calf cramp.

Run on Treadmill x 440yds @ 7.5 mph (8 min mile pace)
Machine Dips x 5 (-100)
Machine Pullups (close grip) x 5 (-150)
Plank x 1 minute

Run on Treadmill x 220yds @ 7.5 mph
Machine Dips x 5 (-100)
Machine Pullups (close grip) x 5 (-150)
Swiss Ball Crunch x 25

Run on Treadmill x 220yds @ 7.5 mph
Machine Dips x 5 (-100)
Machine Pullups (close grip) x 5 (-150)
Machine Twists x 25/25 @ 30#

On the last run I got my persistent right calf cramp, but I finished the run and other sets. I had to travel, so I called it there.

The twelve sets was our usual workout a couple of months ago, but now, even with the runs, it seemed light. I'll take that as a good sign.

Sunday

Christmas Eve

Needed a fast Tabata-style workout.
I did these sets with 10 second rest between each.

Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20

I was surprised to make 5 circuits with minimal rest.
But when I was done, I was definitely done.

Hand Release Pushups:

Tuesday

Thruster Practice

I want to work up to doing Crossfit Thrusters, which are basically front squatting 95 lbs and pressing it over your head.
And eventually doing the Fran: thrusters and pullups.

So: Monday's Workout
Front Military Press x 5 @ 95#
Air Squat x 5
Wide-grip Pullups x 5 (-140#)

Front Military Press x 5 @ 95#
Air Squat x 5
Wide-grip Pullups x 5 (-150#)

Front Military Press x 5 @ 95#
Air Squat x 5
Wide-grip Pullups x 5 (-160#)

Medicine Ball Thrusters x 10 (10#)
for five sets

Swiss Ball Crunches x 25
for two sets

It was a relatively light day, but the the heavy military presses and the 65 total squat movements are still with me today.

Sunday

Fifty-Fifty and Abs

Friday we worked abs multiple ways, since we didn't do and abs on Monday.
We got in 50 clean & presses & 50 pushups as well.

Dumbbell Clean & Press x 5/5 (40#)
Hand Release Pushups X 10
Plank x 60 seconds

Dumbbell Clean & Press x 5/5 (40#)
Hand Release Pushups X 10
Swiss Ball Crunch x 20

Dumbbell Clean & Press x 5/5 (40#)
Hand Release Pushups X 10
Bench Situps x 15

Dumbbell Clean & Press x 5/5 (40#)
Hand Release Pushups X 10
Leg Raises x 15

Dumbbell Clean & Press x 5/5 (40#)
Hand Release Pushups X 10
Machine Twist x 15/15
Back Extension x 10

Tuesday

The Fives

Five circuits of:
Treadmill : ran 220 yards @ 7.5mph
Machine Pullups x 5 (-140 up to -160)
Burpees x 5
Machine Dips x 5 (-110 to -120)

By the end I was close to vomiting, definitely burping up lunch. It was 20 minutes before I felt able to drive. It kicked ass.

The 100

The end of last week we did:

Hand Release Pushups x 10
Air Squats x 10
Swiss Ball Crunches x 10

for 10 circuits.

Oh my...

Wednesday

One of Each

Our Monday Workout to get back in the swing of things.

Treadmill ran 440 @ 7.5 mph
Feet-up Pushups x 20
Swiss Ball Crunch x 20

Elliptical Tabata Sprints (20sec @ 80rpm & 10sec @ 50 rpm for 8 cycles)
Dips x 5 (-110)
Situp x 15

Burpees x 10
Pullup x 5 (-140)
Leg Raise x 15

Dumbbell Clean & Press 5/5 @ 40#
Hand Release Pushups x 15
Plank x 30sec

Last Thursday

Four Circuits of:
Machine Dips x 5 (-110)
Dumbbell Clean and Press x 10
Plank for 30 seconds

Sunday

Sunday Afternoon

Pork Cutlets
- salt & pepper
- cayenne and paprika
- sauteed in a little coconut oil

Cauliflower Curry
- frozen, boiled, drained cauliflower, set aside
- 3 small shallots sweated & browned in olive oil, reduce heat
- 2 tbsp of Greek yogurt, stirred in until smooth
- 2 tbsp of curry powder, stirred in until fully mixed
- cauliflower, stirred in, broken up, mashed slightly
- 2 (more) tbsp yogurt, stirred in
- 2 tbsp tomato paste (or in an emergency Hunt's ketchup)
- warm to medium heat, then reduce heat to low

25 - 50 - 100

After taking two of our workouts to run, I wanted a simple workout to get back in the swing - and to make up for Thanksgiving pie.

Saturday 11/26
Machine Pullups x 5 (starting at -110 and progressively reducing the load)
Pushups x 10 (hand-release)
Swiss Ball Crunches x 20
- for 5 circuits.

25 pullups, 50 pushups, and 100 crunches didn't sound like much, until I did them. Twenty-four hours later, I'm sore as hell.

Running?

On Thursday 11/18 and Monday 11/21 we ran. On the street. It was horrible, and not so bad. A mile course downtown.

I have never been able to run for distance. Even when I wrestled, and when I was in the Army, running was something I simply could not do with any success.

On 11/18 we ran about 1/2 mile, largely downhill and walked a half.

On 11/21 we ran 1/2 mile largely up the same hill. I walked a quarter and then "ran" down the final quarter.

Both times I could barely move afterwards.

Something in my physiology/psychology makes running almost impossible for me. That is, of course, why I insist on doing it.

I'll blame this on having a ridiculously high percentage of fast-twitch muscle fibers and move along.

Recent Meals

Fried Eggs
Bacon
Tomatoes

Poached Eggs
Pancetta
Hollandaise Sauce

Standing Rib Roast (horseradish cream)
Mashed Potatoes (red, soaked)
Artichoke Dip (made w/Primal mayonnaise)

at an Indian Restaurant
a range of curries: Lamb, Shrimp, Goat, & Spinach/Cheese & a Rice dish

Tuesday

Burpees are back

This one was right at the edge.

Treadmill - ran 1/4 mile at 7.5 mph (2:00)

Burpees (with pushups) x 15 reps
Swiss Ball Crunches x 30 reps
Machine Pullups (-200) x 15 reps

Burpees (with pushups) x 10 reps
Swiss Ball Crunches x 20 reps
Machine Pullups (-200) x 10 reps

Burpees (with pushups) x 10 reps
Swiss Ball Crunches x 20 reps
Machine Pullups (-200) x 10 reps

Burpees (with pushups) x 5 reps
Swiss Ball Crunches x 10 reps
Machine Pullups (-200) x 5 reps

Took a while until I could drive afterwards.

Friday

Beware of Lunges

Thursday Workout:
Treadmill - ran 1/4 mile @ 7.5 mph

Four Circuits of:
Lungewalk 6 strides
Machine Chinups 5 reps @ (-140#) (underhand)
Machine Dips 5 reps @ (-120#)

Then:
Machine Twists 25/25 @ 30#
Machine Crunches 50 @ 50#

And:
Treadmill - ran 1/4 mile @ 7.5 mph

The lunges hurt. Halfway through our legs were tightening up.
The run was hard to finish (I didn't quite make it).

Monday

100 Reps

Simple and almost too much:

10 Hand-Release Pushups
10 Air Squats
10 Swiss Ball Crunches

for 10 circuits: 100, 100, 100.

Barely made it to the end.

Saturday

Friday Penance

We broadcast a ballgame Thursday night and had our usual pregame meal & beverages. Had to make up for it on Friday.

Full body, abs, pull, push. It doesn't look like much typed up. Rest assured, it got the job done. The last circuit was... quite difficult.

Burpees x 15
Plank: side-middle-side x 1 min.
Machine pull-ups x 5 @ -150
Machine dips x 5 @ -150

Burpees x 15
Plank: side-middle-side x 1 min.
Machine pull-ups x 5 @ -150
Machine dips x 5 @ -150

Burpees x 15
Plank: side-middle-side x 1 min.
Machine pull-ups x 5 @ -150
Machine dips x 5 @ -150

Wednesday

Still Sore from Monday.

Monday's workout was a simple concept.
Six major exercises, twice through.
Sounded pretty easy, but it took its toll.
The soreness remains.

Treadmill - a 1/4 mile in 2 minutes
Feet-up (on Swiss Ball) Pushups x 20 reps
Squats x 20
Swiss Ball Crunches x 25
Machine Pullups x 5 @ -160
Machine Dips x 5 @ -160

Treadmill - a 1/4 mile in 2 minutes
Feet-up (on Swiss Ball) Pushups x 20 reps
Squats x 20
Swiss Ball Crunches x 25
Machine Pullups x 5 @ -160
Machine Dips x 5 @ -160

Going back to the different pushups and pullups and adding the dips has really worked some muscles that apparently have been getting off too easy.

Sunday

Just this once.

Last week was the first in several weeks, if not months, that I did not do two workouts. It's not a big deal, but I always feel better when I get them in.

Tuesday 10/18 was a pretty good one, nonetheless:

Treadmill ran 1/4 mile at 7.5 mph
Plank 1 minute
Hand-Release Pushups x 15
Machine (Wide-grip) Pullups x 5 @ -170 lbs

Deadlift x 5 @ 105
Swiss Ball crunch x 25
Machine Dips x 5 @ -170
Machine (Close-grip) Chinups x 5 @ -170

Dumbbell Clean & Press x 5/5 @ 30
Machine Twists x 25/25 @ 30#
Cable Rows x 10 @ 100#
Machine Dips x 5 @ 170

Wednesday

Tabata Style for Tuesday

Sort on time, so we went Tabata
- http://en.wikipedia.org/wiki/High-intensity_interval_training

20 second sets with 10 second rests in between. We took 2-minute breaks when we switched to the different exercises.

Burpees (with pushup) - 8 sets of 5 reps
Dumbbell Clean & Press - 8 sets of 6 (w/30 lbs)
Swiss Ball Crunches - 8 sets of 8
I really didn't think we would make it through this one. We did. And could barely move.

Thursday

Inspired by Crossfit

We barely made it though - which is how we planned it.

Treadmill - ran 360+ yards @ 7.5 mph
Hand Release Pushups x 15
Plank x 60 sec

Elliptical - 2min @ 85 rpm
Machine Pullups -180# x 10
Swiss Ball Crunch x 25

Burpees x 14
Pullovers 45# x 10
Situps x 15
Leg Lifts x 15

Dumbbell Clean & Press 30# x 14
Cable Flies 40# x 20
Machine Crunches x 50
Machine Twists x 50

Saturday

A Summary of our Paleo lifestyle eating

A lot of people ask me about our Paleo Lifestyle eating. It has been really effective for us.

We do as much as we can and have made compromises where we’ve had too. We like Mark Sisson, Robb Wolf, and, of course, Tim Ferriss.

The No’s:
- We try to eat no grain, absolutely no gluten (occasional rice, on cheat day).
- Eat no beans, no legumes (no peanuts) and no soy (lessens testosterone), if at all possible.
- No corn syrup
- Very little sugar, it may be in a hot sauce or something in a small amount.
- No milk or soft cheese (so no lactose, except occasional 1/2&1/2 when out). We use cream, & eat hard cheese. (CRL=lactose intolerant)
- No potatoes, (except cheat days), occasional sweet potato.
- No vegetable oil
- No artificial sweeteners (it took me a while)
- Virtually no packaged stuff
- Try to use fruit as dessert

The Yes’s:
- Kerrigold Butter & cheeses (grass-fed cows), Ghee, Olive Oil, Coconut Oil
- Meat, grass-fed when we can afford it (which isn’t often), but mostly burgers, steaks, chops, chicken (we get them pasture-fed locally, so when I can buy a grass-fed side of beef, I’ll have a guy)
- Eggs, a lot of eggs
- Spinach & Sauerkraut
- Veg – artichoke hearts, cauliflower, asparagus
- Coffee, Tea, both with no sweetener
- Salad with a variety of veg – I make a lot of vinaigrettes
- we have been making sauces with cream, egg yolks, cheese, olive oil, etc
- Dark Chocolate (Green & Blacks!)
- I have started a glass of red wine some nights
- I will have a beer when I want one – fermented grain has less of the bad stuff (lectins), just the carbs
- Almonds, Walnuts
- Blackberries & Blueberries & strawberries
- I take vitamins & Cod Liver Oil gels

- We cheat once a week, based on Ferriss’ concerns over hormone adjustment & insulin sensitivity. Usually with Jones Soda/Mexican Coke, beer, ice cream (me), sorbet (Cassondra), and mocha frappachino.

I’ve combined the Tim Ferriss longevity, testosterone, slo-carb, & fat-burning stuff with mostly Marc Sisson’s Primal Diet.

We do two high intensity workouts a week, cribbed from CrossFit stuff, and adjusted for 40+ year-old ex-linemen.

I weigh the lowest I have since 1994. I actually feel stronger than I have since high school, even in the army I was always hurting. I don’t hurt, except for tired muscles.

It seems counter-intuitive & a bit cultish, but it works.

Friday, Friday

I felt like we had been somewhat soft, mostly in eating, lately. So we kicked it in today.

Treadmill - 350 yard run at 7.5mph (8 minute mile pace)
Feet-up Pushups x 20
Swiss Ball Crunch x 25
Machine-assist Wide-grip Chin-up x 10 (-200#)

Treadmill - 350 yard run at 7.5mph
Pullover x 15 at 45 lbs.
Situps x 15
Leg Lifts x 15
Bent Row x 20 at 45 lbs.

Treadmill - 350 yard run at 7.5mph
Machine Flies x 20 @ 40 lbs.
Machine Twists x 25/25 @ 50 lbs.
Machine Crunches x 50 @ 50 lbs.
Machine-assist Close-grip Pull-up x 10 (-200#)

It was just about all we could do.

Monday

Getting them in

Long facyulty meeting on Monday put a crimp in our workout time, so we made a quick one.

Hand Release Pushups x10
Air Squat x 10
Exercise Ball Crunch x 10

for six circuits with no breaks.

It seems like it was going to be easy. It was not.

Sunday

Approaching the Line

Frustrated and Feeling like we had slowed down, we went all out and almost found the line.

.18 mile @ 7.5mph (8-minute mile pace)
Burpees 10
Plank 1 minute
Dumbbell Clean & Press 10 @ 40#

.18 mile @ 7.5mph (8-minute mile pace)
Burpees 10
15 Situps
15 Leg Raises
Dumbbell Clean & Press 10 @ 40#

.18 mile @ 7.5mph (8-minute mile pace)
Burpees 10
Machine Crunches 50
Machine Twists 25/25
Dumbbell Clean & Press 10 @ 40#

We both almost didn't make it through.

Tuesday

50-100-50 on Thursday

Five Circuits of:
10 Hand Release Pushups
20 Swiss Ball Crunches
10 Machine Assisted Pullups (-200x3, -210x2)

Note: Upper forearms & lower biceps were particularly sore for 3 days

Thursday

No Pushups

Still feeling it from the sixty hand-release pushups on Monday so:

1/6 of a mile on treadmill at 7.5 mph (eight-minute mile pace, about 1:18)
Dumbbell Clean & Press - 6/6 reps with 40#
25 Swiss Ball Crunches

1/6 of a mile on treadmill at 7.5 mph
Dumbbell Clean & Press - 6/6 reps with 40#
12 bench situps
12 bench leg raises

1/6 of a mile on treadmill at 7.5 mph
Dumbbell Clean & Press - 6/6 reps with 40#
50 machine crunches
25/25 machine twists

1/6 of a mile on treadmill at 7.5 mph
Dumbbell Clean & Press - 6/6 reps with 40#
Plank for 1 minute

The last circuit was at the very edge on all three. Made it through.


Monday

Quick Monday

Needed a quick workout today. This one hurt.

Tabata sprints on the elliptical (20sec max+10sec slow x 8 sets).

Then:
Hand-release pushups x 10, swiss ball crunches x 10, air squats x 10 - for six circuits.

Could barely move.

Saturday

Recovery Thursday

Our "40" workout from Monday kicked our (increasingly smaller) butts. I meant for today to be "easy". So much for that.

Treadmill: 1/6 mile @ 7.5mph (8-minute mile pace)
Close-Hands Push Ups: 15
Wide-Grip Machine Chin Ups: 10 @ -200#
Swiss Ball Crunches: 25

Treadmill: 1/6 mile @ 7.5mph
Pullovers: 10 @ 55#
Machine Pullups: 10 @ -200
Situps: 12
Leg Raises: 12

Treadmill: 1/6 mile @ 7.5mph
Cable Flies: 20 @ 30#
Standing Row: 10 @ 45#
Machine Crunch: 50
Machine Twists: 25/25

Increasing the run distance a little at a time. Working towards 4x440.
Weight down 2 more, to 276.

Monday

40

My workout partner turned 40 this weekend.
So today we did:

Burpees x 10
Swiss Ball Crunches x 20
Dumbell Clean & Press x 10 @ 40#
Plank for 40 seconds

Burpees x 10
Situps x 10
Leg Raises x 10
Dumbell Clean & Press x 10 @ 40#
Plank for 40 secs

Burpees x 10
Machine Crunch 40+
Machine Twists 40+
Dumbell Clean & Press x 10 @ 40#
Side Bends x 10/10 @ 10# (40 total alt abs)

Burpees x 10 (40 total)
Swiss Ball Crunches x 20 (40 total)
Dumbell Clean & Press x 10 @ 40# (40 total)
Plank for 40 seconds

Jiminy Cricket, I'm tired.

I'm sorry I got a little incoherent

Tabata sprints on the elliptical (90rpm/20sec & 50rpm/10sec) x8
Hand-release pushups x20
Swiss Ball Crunches x20
Dumbbell Clean & Press x5/5 @ 35#
Hand-release pushups x20
Situps x 10
Leglifts x10
Dumbbell Clean & Press x5/5 @ 35#
Pullovers x10 @ 45
Machine crunches x50 @ 50#
Machine twists x25/25 @ 50#
Dumbbell Clean & Press x5/5 @ 35#

Stand still for a while and stop breathing so hard.

Some where in the middle I was trying to tell Rich the next exercise and I couldn't explain what we were supposed to do. I finally made it clear by calling out and pointing. Once I could catch my breath (during the leglifts, I think) I said, "I'm sorry I got a little incoherent there 'cause, I'm a little incoherent."

Sunday

Morning Ritual

If all goes as planned, each morning I consume:
- a half-liter of ice cold water (to increase metabolism)
- a handful of spinach (muscle growth, fat metabolism, minerals)
- two forkfuls of sauerkraut (fat-burning gut flora & disease prevention)
- four eggs (protein, choline)
- cooked in butter from grassfed cows (Vitamins A, D3, K2)
- Cod Liver Oil Gelcap (Vitamins A, D3, K2)
- 2000 IU of Vitamin D3
-- all three are to boost testosterone and fat loss
- Potassium (eliminate lactic acid/soreness)
- B-Complex Vitamin (fight fatigue)
- Multivitamin w/minerals (all of the above)

Seems like a lot, but it happens quickly. Never mix sauerkraut and eggs (Tim Ferriss was right, it's awful) and don't take cod liver oil without eating (the ensuing fish burps are horrible).

Saturday

Thursday

Going Solo

Had to workout Thursday alone, but was encouraged by making 279, even after a breakfast of spinach, sauerkraut, and 4 eggs. I was still a little sore in the upper chest from the hand-release pushups on Monday.

The Workout
10 Burpees
10 Swiss Ball Crunches
5/5 Dumbbell Clean & Press @ 35
30 sec. Plank
Three times through. Fast.

Admittedly a little easy, but I was by myself.
It was a good day, nonetheless: 279!

Monday

Quick and Painful

Monday's Workout
Three circuits with no breaks:
10 hand-release pushups (Crossfit style)
10 air squats
10 ball crunches (Ferris myotatic crunches)

1 minute rest

Three more circuits with no breaks.

(Collapse)

This was designed to be a Tabata Protocol workout - 20 seconds hard, 10 seconds of transition,20 seconds hard, 10 seconds of transition, and so on, for nine repetition. Took a quick break and did it again.

We were done in about 10 minutes. We'll do it again soon and do nine total circuits.

Twice now, when I've made a important weight goal, both 289 and 279, it was after a Tabata-style workout. Hmm.

Workouts

I summarized what we've been doing in our workouts to my friend, who is adding the exercise to his Paleo eating. It is heavily influenced by Crossfit concepts, the Primal Blueprint, the Tabata Protocol, and Ferriss' Four-Hour-Body.

The goal is to spend 30 minutes or less and almost throwup.

I usually chose 4 types of exercises
sprint, chest, stomach, back
or
sprint, full-body, stomach, chest/back
or
Full-body, stomach, full-body, other,
or
A few times we have sprinted, full body, abs, fullbody. Close to vomit.

And we usually do three circuits.

I try to make it different, so we don't get in a rut, or adapt to just the exercise. Some days we do a different exercise each circuit.

Sprint
elliptical 75-90 rpm, built up to 90 & 2 minutes.

Also used Tabata protocol on elliptical. 20sec@90rpm & 10@50 x8

Started jogging a 220 (.125 miles) at 5 mph, then up to a 440 (.25), then faster, 6mph, and 7.5 mph. Two of those and my calves cramp, so we started doing 220's at 7.5mph. I made 4 last time.

Full body
Burpees
Dumbbell Clean & Press

Chest
Pushups
Hand-release pushups
Feet-elevated pushups
Close hands pushups
Pullovers
Cable Flys

Back
Machine pullups
Bent row
Upright row
Cable row
Prone pullups
Hangs from Pullup bar

Legs

Squats
Lunges

Abs
Planks
Myotatic crunch (ball)
Situps (on bench)
Leg raises on bench
Crunch machine
Twist machine

Other
Tim Ferris curls & tricep extensions (10 second reps)

I chose different ones each time for muscle confusion. we have increased our reps and/or weight at all of them over time.