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  • HIIT

    1minute on/off on the recumbent bike for 6 rounds. Legs shaking an HR was over what is supposedly my max. Yay!
    Followed with 20 minutes in the sauna and then a 2 mile walk

    To primal_jessjane......I'm not currently shooting for ketosis, but did the above work in the tale end of my 24 hr fast so far and feel great! My reading on the subject indicates that those in ketosis have about half as much glycogen ready to go as those that are pounding the glucose. This however is not the whole story since your body will actually now conserve that glycogen (i.e. burn fat and lactate at greater proportion to carbs) leaving you the glycogen for when it is REALLY needed. I do think that if your doing high intensity work more than 3-4x a week and banging away at that glycolytic pathway then you are not giving your stores much of a chance to come back up to snuff while in ketosis. I also see no reason to do HIT more than 3x a week unless you are an elite athlete though or simply LOVE to work out.

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    • Just finished my first MovNat workout. Very cool, very primal!

      MovNat is for everyone! - YouTube

      The Workout The World Forgot - YouTube
      Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

      https://www.facebook.com/PaleoJourne...?ref=bookmarks

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      • Two Mile Treadmill Run - 12:53 (new PR)
        "Suffer no guilt yee who wield this in the name of Crom"
        Quote on the Father's Sword

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        • ~40g carbs pre-workout and I was in beast mode.

          6x5-6x75-85# front squats
          3x10-12x35# KB swings
          2x12x70# KB DLs
          2x12x35# single-leg DL + iso hold
          2x13x44# walking lunge, each side
          + ~3m bikeride

          Trying to lean out again AND get your strength numbers up is extremely tricky.
          On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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          • Yesterday:

            4 mile run down the Vegas strip before the heat and crowds

            Today: hotel gym, mile job, 6 ladder sprints. Balance squats, 1 leg push ups, jump lunges x3

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            • Weird workout day. Woke up too late this morning, but had training today so was able to get in a short workout. Was able to come home for lunch and get a second workout in. Overall not too bad.

              Workout 1: Three Rounds:

              Spiderman Push Ups x 10
              Russian Twist x 20 each side
              Sledgehammer Swings x 10 each side
              Pull Ups x 10
              Kettlebell Swings x 10 each side
              Medicine Ball Slams x 10
              24" Box Jumps x 10

              13:53

              Workout 2: Four Rounds

              TRX Rows x 20
              Push Ups Off Power Stands x 20
              Ab Roll Outs x 10
              Kettlebell Swings x 10
              Double Kettlebell Presses x 10
              TRX Pistols x 10 each side

              15:15
              Last edited by Nick the Destroyer; 09-20-2012, 03:28 PM.
              "Suffer no guilt yee who wield this in the name of Crom"
              Quote on the Father's Sword

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              • Today:

                Row 1,000 meters

                21 KB Goblet Squats (30 pounds for me)
                42 TRX Racked Rows
                15 KB Goblet Squats
                30 TRX Racked Rows
                9 KB Goblet Squats
                15 TRX Racked Rows

                Row 1,000 meters
                (the last row was supposed to be 2,000 meters but hamstring started troubling me so I cut it in half)

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                • Straight Ellyptical (elevation 10, resistance 5, s/m 230) 20:00
                  "Suffer no guilt yee who wield this in the name of Crom"
                  Quote on the Father's Sword

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                  • Elliptical, about 30 minutes at 10-11 difficulty as a warm up.

                    Then

                    Front Squats 5 sets of 5
                    Close Grip BP 5 sets of 5
                    Bent over Rows 5 sets of 5
                    Romanian Deadlifts 5 sets of 5

                    Going to do a full body routine for a few months to see what results. I've never done such a low rep, high weight routine so I think my body will respond well to it.
                    ----------
                    Primal since August 2012. CW: 317.

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                    • Power Cleans 3-3-3-3, 1x10
                      Push Press 3x10
                      Pull Ups 3x15
                      "Suffer no guilt yee who wield this in the name of Crom"
                      Quote on the Father's Sword

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                      • Deadlift 3x10
                        Bench Press 3x10
                        Lat Pull Downs 3x10
                        Back Squats 3x10
                        Dumbell Rows 3x10
                        "Suffer no guilt yee who wield this in the name of Crom"
                        Quote on the Father's Sword

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                        • 30:30 Ellyptical Intervals (elevation 12, resistance 6) 15:00
                          "Suffer no guilt yee who wield this in the name of Crom"
                          Quote on the Father's Sword

                          Comment


                          • 6 hill sprints, with adequate rest between sets, and I just about DIED. I was worried somebody would stop their car and ask me if I was okay as I would collapse into a heap of anguish after making it to the top. I really put my conditioning on the back-burner to get strong for the past year. :-( 75mins of "gentle" yoga this evening...
                            On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                            • 2 mile run

                              12 min AMRAP
                              3 dead lifts
                              6 kb swings
                              9 pushups

                              Completed 8 or 9 rounds. Lost count. So bad at that

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                              • One mile jog to the track 10 X 100 meter sprints with a 50 meter walk, 50 meter jog between each 100 meter sprint. One mile jog home. Felt great!
                                Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                                https://www.facebook.com/PaleoJourne...?ref=bookmarks

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