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.