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Timothy's Journal of Primal Peregrination

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  • #16
    Weekend wrap-up:

    Saturday

    WOD: Farmer's market trip with baby Leo on my shoulder. I didn't used to consider this a workout, but the dude is almost 30 pounds, and with a week's supply of beef and eggs in the other hand, it's no walk in the park. Then I took him to his gym class. Leo rocks the pull-up bar. You should see his baby delts.

    Also, Saturday was my weekly legs workout:

    Pre-workout bodyweight: 176.0
    Squat: 105x12, 125x10, 145x8, 210x6, 210x6, 190x7, 190x7
    Incline Press: 310x12, 310x12

    That's a new personal record on the squat. Never have I gone under 210 pounds and not ended up crushed on the floor. I suspect I may have compromised the range of motion a bit -- I didn't feel the bench touch my rear on the later reps. But I most definitely felt myself on the edge of failure at the bottom of each move. The 190 work sets also took me to the edge of failure; I'm quite sure I would have failed on the eighth rep on each. Should I progress to 220 next week, or be a stickler for form and try to get my butt on the bench for each rep first? Right now, I'm leaning towards progression. DOMS on the next day was not that bad, and since my legs seem to adapt faster than other body parts, I want to give them a solid challenge. But I'll have to be conservative and be sure to stop the set before failure. The last thing I want is to be sitting on a bench with 220 pounds on my back, unable to move and wondering how to get the bar off my shoulders without putting a hole in the floor.

    I'm still looking for an incline press weight that will take me to failure before 12 reps. This wasn't it, even though I screamed myself hoarse on the last set. (I try to work out in an empty gym for this reason, among others.) Maybe I'll find failure next week.

    B: Fast
    L: Beef, broccoli, mixed greens, sweet potatoes with cinnamon and honey
    D: Hmm, I can't rightly remember... I know there was a big salad involved and some sort of meat, and that Leo was pitching a fit because I wasn't eating fast enough for his liking... I should really take notes on the weekend...

    Sunday
    WOD: Another farmer's market trip (this time for milk and broccoli) shouldering the toddler and generally chasing him around. Why do I never see anyone else carrying their kid this way? It's easier than holding him in my arms, since I am male and don't have hips. And carrying him straddling my neck is bad for his back and mine.

    B: Fast
    L: Pork sausage, pork belly, broccoli, eggs
    D: Beef bacon patties, mushrooms, mixed greens, tomato, whey, cinnamon, kefir, eggs, strawberries, almond milk
    S: Maltitol dark chocolate bar with almond butter. It's been a long time (months) since I had one of these. The sugar alcohol went right to my gut flora and I'll spare you the details except to say that I won't be doing this again any time soon.
    Last edited by Timothy; 09-19-2011, 10:29 AM.

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    • #17
      I picked up a body fat scale this weekend. I was shocked and disbelieving when it told me this morning that I had 11.3% body fat at 177 pounds after a weekend of massive calorie consumption. Homedics scale, flattery will get you everywhere! Last time I measured myself was at a doctor's office, where I was 16% body fat at 155 pounds (over a year ago). But maybe it's actually true that I'm within striking distance of single digit body fat? It's just numbers on an LED, but today I feel a definite sense of accomplishment...

      WOD:
      15 minutes of morning shovelglove. Am I seeing extra striations in my delts today or has the scale warped my perception? I've beefed up a lot since I shot the pictures for my beginning shovelglove course. It's going to be fun shooting the next series.

      This morning's cloud cover dissipated nicely for sunbathing at lunch.

      Pre-sunbathing bodyweight: 175.3

      I'm feeling very nutritionally replete today and will take the opportunity for an all-day fast.

      B: Fast
      L: Fast
      D: Fast

      That was a very easy all day fast! I had a mild hunger pang around 4pm which quickly dissipated, and then when dinner time came I just wasn't hungry at all. When I woke up in the morning, it was extra early and with abundant energy, and still with no hunger. I feel like I could go like this for a very long time.
      Last edited by Timothy; 09-20-2011, 09:50 AM.

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      • #18
        So my body fat scale clocks in at 12.5% today... probably closer to the truth, but ridiculous to think I would have gained 1% body fat while fasting all day (and that I lost 10% of my bone mass overnight, haha). This thing has all the credibility of a coin-op horoscope dispenser. But who cares; the numbers that really matter are in my exercise log and on the plates on my barbell.

        WOD:
        30 minute morning walk with toddler. Adding the toddler raises the calorie burn, brings the upper body into play, and encourages sprints. Normally I try to keep my morning workouts low-key, but thanks to the fast I was on fire with energy and could have wrestled a yak to the ground for looking at me askance. Those insolent yaks... I'll show them a thing or two!

        Today was pulling workout day and the start of week 17 of my Leangains-inspired program.

        The 36-hour mark is my favorite time of the fast. I am relaxed, yet hyper-aware. Digestive tract is empty. Sympathetic nervous system is ascendant. Adrenal glands are on a hair trigger, waiting for any excuse to launch me into a berzerk frenzy. In the words of the great philosopher H.P. Baxxter: "Psycho... wind it up!"

        Pre-workout bodyweight: 172.0
        Deadlift: 135x12, 165x10, 190x8, 275x3 (F4x2), 250x5 (F6)
        Chins: 0x10, 20x3 (F4), 15x3 (F4), 10x3 (F4)
        Rows: 50x10, 50x8

        Warmup deadlifts went swell. Today was my first crack at 275 evenly distributed on the bar, and as expected, my left grip proved to be the weak link. First rep was great; second rep also great after a false start. Third rep was a real grinder. Failed twice attempting the fourth rep with the bar slipping out of my hand. The drop set was much easier but by the end my left grip was weak as a kitten's. Also, I ended up with extra strain in my lower back, an unusual breach of form which is no good at all. Looks like I am barely clinging on to this weight and will probably not progress for a couple of weeks at least. You win for now, Nikoley...

        So the long fast dialed up my intensity, but shortened my endurance, which I felt keenly on the bodyweight chinups: 10 this week instead of 11, despite being a couple pounds lighter. The weighted sets were marginally better than last week, but I'm still pretty much stuck in the mud here.

        By the time I got around to rows, my glycogen stores, light as they were to begin with, were pretty much empty and gluconeogenesis was not keeping pace. 10 and 8 reps were a definite step down from 12 and 10 the previous week, but they were all I had to give.

        I tucked into my extra-large recovery meal with relish, experiencing a familiar, strange ache in my hard palate that always accompanies breaking a long fast. I wonder what causes that.

        I don't usually walk away exhausted from a workout, but I sure did this day. My metabolism has shifted from extreme catabolism to extreme anabolism like a 747 reversing its engines. What a roller-coaster ride! This has been a thrilling reminder of why I only do long fasts once in a while.

        My kingdom for a nap.

        B: Fast
        L: Beef, mixed greens, sweet potatoes with cinnamon and honey
        D: Spectacular 1.7 pound grass-finished flank steak (of which I could only finish 1.2 pounds), mushrooms, asparagus
        Last edited by Timothy; 09-21-2011, 09:20 AM.

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        • #19
          Mmm, lovely DOMS today in my biceps, digital flexors, and posterior chain. Lower back is complaining a bit from my imperfect form yesterday, but I've experienced a lot worse.

          WOD: Morning sledgehammer for 20 minutes. Traction feels especially good today. Got a couple of nice pops in my lower back on the torso twists, the kind that only my chiropractor can duplicate.

          Sunbathing at lunch.

          1.2 mile toddler walk before dinner with many sprints. Leo has learned to say "zoom zoom" when he wants me to hold him like superman and sprint madly down the sidewalk. Needless to say, his appetite for this is more than I can deliver, but I hate to disappoint the little guy. So I found myself doing intervals that are more relentless than anything I'd devise for myself.

          B: Fast
          L: Fast
          D: Flank steak leftovers, buffalo chili (buffalo, tomatoes, garlic, green beans), raw mixed greens, raw tomato, two spoonfuls of coconut oil -- my, those were tasty.
          Last edited by Timothy; 09-22-2011, 01:30 PM.

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          • #20
            My energy levels are through the roof these past few days. Found myself doing pull-up bar gymnastics in the middle of dinner yesterday and then lying awake in bed until 11 (lights were out at 9). I need to find a better way to get my ya-yas out before nightfall.

            WOD: Morning sledgehammer for 10 minutes. When I'm pressed for time like today, I focus on what I consider the five most essential moves: Torso Twists, Boat Rows, Hail Reinhards, Bullroarers and Grutte Piers.

            Today was pushing workout, week 17. Inspirational song lyric of the day: "Play nothing but hardcore."

            Pre-workout bodyweight: 171.0
            Bench Press: 85x12, 100x12, 120x8, 165x5, 165x4, 150x7 (F8), 150x5
            Dip: 0x16, 70x3 (F2, F4), 70x2 (F3), 45x8
            Overhead Press: 85x5 (F6x2), 85x3 (F4x2)

            The catecholamines are in full effect this week, and I'm pretty sure a couple of pounds of body fat have been put the torch since the weekend.

            I was really feeling my oats on the bench-press warmups and stacked an extra two reps on the second set just for fun. I bravely faced my top-set nemesis, 165 pounds, and duplicated my performance from last week but without the failure -- the fifth rep was a serious grinder and I didn't want to add to my bruise collection today. Pissed that I still haven't conquered 165, I took another crack at it and managed four reps. This took some of the wind out of my sails on the drop sets, but I'm pleased to have increased the volume here. I'll keep notching it up until I can get that sixth rep on 165, which will be a glorious victory indeed.

            Having expended much of my energy budget on the bench press, the sixteen warmup dips were more challenging than usual. Seventy pounds of plates felt terribly heavy today, but I was happy to match last week's performance while having lost three pounds, even if I did have a false start on the second rep. The next crack at 70 was brutal indeed, and the swinging plates belted to my waist sent me flying off the dip station on the third attempt. I've got to find a better way to secure those. Strangely, the drop set to 45 pounds went much better this week (eight reps instead of six).

            Finally, the overhead press. Definitely slid backwards from last week, which I was slow to believe (as evidenced by two failures at the end of each set -- just couldn't get my elbows past 90 degrees). But that's okay. I deliberately front-loaded my efforts today.

            Today's workout was respectably severe, but not as devastating as Tuesday, which is more or less how I would have planned it. I left the gym with a spring in my step.

            I tweaked my recovery meal today, swapping out the sweet potatoes with cinnamon and honey for some mashed white potatoes. I'm hoping that by eliminating the fructose, I'll reduce the glycemic load but maintain the insulin spike. I'm going to try saving the sweet potatoes and honey for pulling day only, when my efforts are at their zenith.

            B: Fast
            L: Beef, broccoli, mixed greens, white potatoes, lemon
            D: Beef bacon burgers, pork belly, pork sausage, eggs, cucumber, zucchini, asparagus
            Last edited by Timothy; 09-23-2011, 11:07 AM.

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            • #21
              WOD: Morning sledgehammer for 15 minutes.

              Sunbathing at lunch. A bittersweet session, as today is the autumnal equinox, and the sun won't be this high in the sky for another six months.

              B: Fast
              L: Fast
              D: Buffalo in tomato sauce, various vegetables
              Last edited by Timothy; 09-26-2011, 11:25 AM.

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              • #22
                Weekend wrap-up:

                Saturday

                WOD: Early morning toddler walk. Trip to the farmer's market with the toddler. Trip to the toddler gym with the toddler. At this point I was pretty well toddled out, but no way was I going to miss my squat workout today, so I hustled him off to grandma's house and hit the gym.

                However, I couldn't go to my usual gym and work out in regal isolation as I had misplaced my access card. So I was obliged to go to Bally's. I was prepared to shell out for a day pass, but the nice lady comped me since it was my first time.

                I had never lifted in a place like this before. Meatheads everywhere, some intimidatingly muscular, but nobody lean. Many seemed to be hanging out without touching the weights. The place was eerily silent and kind of creepy. I noticed the sign on the wall with an extensive code of conduct, including "NO LOUD OR STRANGE NOISES." Now tell me, how do you get a proper weight workout without making loud or strange noises? The room felt like a prison library.

                Pre-workout bodyweight: 171.0 (estimated based on morning weigh-in; I couldn't find a scale)
                Squat: 105x12, 125x10, 150x8, 210x7, 210x7, 190x8, 190x8, 190x6, 190x8

                I didn't want to attempt progression in such a place -- I might make a strange noise! -- so I went for volume, in an old, rusty squat cage. And it worked out pretty well as I hit some new personal records, even though I had to wear vibrams instead of lifting barefoot, which reduced my stability a lot. Then I got the heck out of that place. Bad vibes.

                B: Fast
                L: Six buffalo patties with lettuce, tomato, pickle, mustard; one baked potato.
                D: Pork belly and pork sausage leftovers, assorted vegetables, whey with kefir, cinnamon, eggs, coconut milk, almond milk

                Sunday

                WOD: Early morning toddler walk. We passed by one of the runners in the neighborhood who was out walking his dogs -- barefoot! I gave him props. This is a guy who could dust me any time on sprints or endurance, so it was pretty cool to see that he had taken his shoes off. Hopefully I didn't freak him out with my enthusiastic encouragement.

                Trip to farmer's market #1 with toddler. Barefoot sprint to farmer's market #2 as toddler waited with his mom in the car. And to my amazement, at this second farmer's market, I actually saw another person barefoot! This is incredible; I never see anyone barefoot or even in vibrams in my neighborhood.

                Then the wife and I had a nice quiet lunch at an organic salad place, which only ignited my appetite for meat. So I took advantage of the toddler's well-timed nap to cook up a nice meal.

                But then my wife made a loaf of banana bread. The ingredients were decent -- almond flour, butter, eggs, bananas -- but I ended up eating almost the whole thing, and broke my cardinal rule not to combine high-fat and high-carb in the same meal. I predictably fell into a black hole of no energy and barely clung to life until bedtime at 7:00. I am still feeling it the next day. Gaah, such a disciplined week for diet, only to fall apart at the very end.

                B: Fast
                L: Mixed greens in sherry vinaigrette with sesame oil
                S: Pork belly, pork sausage, eggs, asparagus
                D: Banana bread

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                • #23
                  Don't know how I missed this, nice to see you back man, I too thought you caught a hammer to the back of the head...
                  I used to seriously post here, now I prefer to troll.

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                  • #24
                    Man, am I beat today. After seven days of hustling from dawn to dusk like a cracked-out lemur, I am finally feeling a profound urge to rest.

                    WOD: No morning workout, unless you count stopping the toddler from jamming toilet paper down the shower drain, washing his mom's toiletries in the sink, and strewing the contents of a trash can around the house, which come to think of it was fairly active.

                    B: Fast
                    L: Fast
                    D: Beef bacon burger, pork belly, pork sausage, eggs, broccoli, asparagus
                    Last edited by Timothy; 09-27-2011, 09:05 AM.

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                    • #25
                      Originally posted by iniQuity View Post
                      Don't know how I missed this, nice to see you back man, I too thought you caught a hammer to the back of the head...
                      Hey, thanks a bunch, iniQuity! Glad to see you're still prowling around. I am not yet flexible enough to hit myself in the back of the head, but give me time.

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                      • #26
                        WOD: Morning sledgehammer for 20 minutes. In an extended session like this, I usually add in some continuous motions like Scythe Swings or John Henrys, additional Bullroarers and Grutte Piers, as well as a set of pushups (or Degraded Beasts, in the felicitous phrasing of shovelglove grandmaster Reinhard Engels).

                        Today was pulling workout, the start of week 18 of my Leangains-inspired routine.

                        Pre-workout bodyweight: 173.5 (curse you, banana bread!!)
                        Deadlift: 135x12, 165x10, 190x8, 275x2 (F1, F2, F3x2), 250x5 (F5)
                        Chinups: 0x8, 20x3 (F4), 15x3 (F4), 10x3 (F4)
                        Bench rows: 50x12, 50x12

                        Today's inspiration comes courtesy of MalPaz, who started on these forums around the same time I did, and has achieved leanness beyond my wildest dreams. I blew a fuse looking at her pictures on the "Before and after pics" thread, but rather than refer you there, I suggest you check out her ingeniously named blog post:

                        Beef Giveaway! Zeroing in on Recovery

                        When you've picked your jaw up off the floor, we can continue. Don't worry, I can wait.

                        So today I did not lack for inspiration, but the deadlift warmups felt heavier than usual. I loaded the top set and gave it a tug -- nothing! I double- and triple-checked the weights to be sure I hadn't overloaded. Finally I got the damn bar off the ground, but just couldn't straighten my back. Tried for rep 2 -- nothing! Like it was welded to the floor! Finally got that one off the ground too, but it was ugly. Then I tried twice for rep 3. It just wasn't happening. I nearly passed out from the blood pressure drop when I let go of the bar and stood up.

                        Very depressing. This is the farthest back I've ever slid on the deadlift. At least I managed the 250 set with decent form, but less reps than last time. On the bright side, my left grip was no longer the weak link; everything was equally weak. And I didn't tweak my lower back this time, at least no more than usual.

                        Life must go on, so I soldiered over to the chinups. I could only manage eight bodyweight chins! Good grief! I blame the banana bread -- how could I have been so blind! At least I managed to duplicate my usual performance on the weighted chins.

                        I did not have high hopes for the bench rows after all that. But surprisingly, I managed 12 on both sets, which is a new personal record. Seems my left grip has come along a bit since last week.

                        All in all, a performance worthy of a sad panda. But every day in the gym cannot be a decisive win. And indeed, anybody can carry on with the momentum of personal records stacked behind them. The real test of character is how we behave when the storm clouds gather overhead. Or so I console myself.

                        This week, I will not falter from my diet. I will avoid fructose. I will skew to beef over pork to ensure that I reach my protein quota before the fat kills my appetite (after I clear out the fridge). And if banana bread appears, I will smash it with my hammer and throw it out the car window onto the freeway.

                        I will shake my fist at the heavens and invoke the spirit of my ancestors!

                        B: Fast
                        L: Beef, mixed greens, white potatoes, lemon
                        D: Beef in tomato sauce with mushrooms and green beans, salsa, veggie juice
                        Last edited by Timothy; 09-28-2011, 11:14 AM.

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                        • #27
                          Time for a random digest of miscellaneous nonsense!

                          The Ancestor Prayer
                          I'm not religious in the traditional sense, but I do nurture a sense of mysticism about my ancestors. All I know about them is that they were crafty survivors, tough as nails, who endured the worst the world could throw at them, and through it all managed to raise a new generation that did it all over again. Indeed, that sentence pretty much encapsulates the entire primal philosophy for me. I strive to honor my anonymous forebears in everything I do. And in the weight room, after I am finished warming up and before I make my maximum effort, I beseech them as follows:

                          Ancestors, hear my prayer.
                          I stand before you as your descendant, in this place, in this time, in this moment.
                          I ask that you keep me strong, so that I may keep our lineage strong, now and for countless generations to come.
                          Last week, you helped me [do what I did].
                          This week, I ask you to help me [do what I am about to attempt].
                          I humbly ask your blessing.


                          And then I get down to business. I don't know if any of them can hear me, but it always makes me feel better to say it.

                          I Sing the Praises of the Pee-Pee Dance
                          I have a desk job. It is not what my body was made for. My body was made for long walks over hot coals, carrying a boar carcass on one shoulder and a hammer on the other. My body was made to climb rocky precipices to steal eagle eggs; to delve fearlessly into twisting caves as animal glyphs dance in the light of my sputtering torch; to make love to a dozen virgins with the gore of the day's battle still clinging to my beard.

                          Shuffling paper just isn't the same.

                          I don't have a standing workstation and probably never will. But I have made one signal discovery: the pee-pee dance. I put on some fast music and tap my toes relentlessly; now in time, now syncopated. I run marathons in tiny mincing steps. I sprint and recover without leaving my chair. And when I stand up, the blood rushes like it must have done in ancient times. Be damned, insolent devil phone! I seek the restroom!

                          Long Fasts: Muscle Poison or Epigenetic Wonder Drug?
                          I like my fasts. They come more easily than calorie restriction, and I know that my ancestors took them in stride. But I wonder if I'm not underdoing it. I've gone 48 hours at my longest, but I could have stretched it out further. They say that muscle protein doesn't catabolize much in the first three days, so maybe I should take it to 72 hours at some point. But is it such a big deal to feast on your own lean tissue once in a while? I had virtually no muscle when I first went primal, and I've put on most of my present complement in the last few months. So would it really be so bad to shoot for a week or so? I could always build myself back up again, presumably having taught my genome a lesson in insulin sensitivity it would never forget.

                          My main reservation is that my energy levels would plummet to the point that I would struggle with my many daily responsibilities. If not for that fear, I would have tried it by now. Perhaps one of these years I'll take a real vacation and push my body in this new direction.

                          Beloved MDA siblings, does any of this resonate with you? Have you tried praying to your ancestors? Doing the pee-pee dance? Fasting longer than a couple of days?

                          Comment


                          • #28
                            Originally posted by Timothy View Post
                            Pre-workout bodyweight: 173.5 (curse you, banana bread!!)
                            Deadlift: 135x12, 165x10, 190x8, 275x2 (F1, F2, F3x2), 250x5 (F5)
                            Chinups: 0x8, 20x3 (F4), 15x3 (F4), 10x3 (F4)
                            Bench rows: 50x12, 50x12

                            Today's inspiration comes courtesy of MalPaz, who started on these forums around the same time I did, and has achieved leanness beyond my wildest dreams. I blew a fuse looking at her pictures on the "Before and after pics" thread, but rather than refer you there, I suggest you check out her ingeniously named blog post:

                            Beef Giveaway! Zeroing in on Recovery

                            When you've picked your jaw up off the floor, we can continue. Don't worry, I can wait.

                            So today I did not lack for inspiration, but the deadlift warmups felt heavier than usual. I loaded the top set and gave it a tug -- nothing! I double- and triple-checked the weights to be sure I hadn't overloaded. Finally I got the damn bar off the ground, but just couldn't straighten my back. Tried for rep 2 -- nothing! Like it was welded to the floor! Finally got that one off the ground too, but it was ugly. Then I tried twice for rep 3. It just wasn't happening. I nearly passed out from the blood pressure drop when I let go of the bar and stood up.

                            Very depressing. This is the farthest back I've ever slid on the deadlift. At least I managed the 250 set with decent form, but less reps than last time. On the bright side, my left grip was no longer the weak link; everything was equally weak. And I didn't tweak my lower back this time, at least no more than usual.

                            Life must go on, so I soldiered over to the chinups. I could only manage eight bodyweight chins! Good grief! I blame the banana bread -- how could I have been so blind! At least I managed to duplicate my usual performance on the weighted chins.

                            I did not have high hopes for the bench rows after all that. But surprisingly, I managed 12 on both sets, which is a new personal record. Seems my left grip has come along a bit since last week.

                            All in all, a performance worthy of a sad panda. But every day in the gym cannot be a decisive win. And indeed, anybody can carry on with the momentum of personal records stacked behind them. The real test of character is how we behave when the storm clouds gather overhead. Or so I console myself.

                            This week, I will not falter from my diet. I will avoid fructose. I will skew to beef over pork to ensure that I reach my protein quota before the fat kills my appetite (after I clear out the fridge). And if banana bread appears, I will smash it with my hammer and throw it out the window onto the freeway.

                            I will shake my fist at the heavens and invoke the spirit of my ancestors!

                            B: Fast
                            L: Beef, mixed greens, white potatoes, lemon
                            haha, i <3 you for the shout out, that wasd awesome....and FWIW, i deadlifted 215 3x5 saturday....Get On My Level
                            Get on my Level
                            http://malpaz.wordpress.com/

                            Comment


                            • #29
                              MalPaz, you are the greatest! Adjusting for bodyweight, you've got me beat on deadlifts, and probably the other stuff too. But I'm doing everything in my power to get stronger, and your inspiration really helped me today!

                              Comment


                              • #30
                                Hurrah! PrimalCon 2012 registration is now open!

                                PrimalCon 2012 Registration Now Open! | Mark's Daily Apple

                                PrimalCon is the most fun you will ever have with your clothes on. Just imagine hanging out with a hundred people of your very own tribe, rediscovering the lost secrets of your ancestors and learning all sorts of skills that will dramatically improve your life.

                                This year, the line-up of presenters is better than ever before -- and I am honored to join them! I will be but a mouse among giants, but as we all know, mice can have big hearts. Especially if they spend a lot of time on the exercise wheel.

                                I can't wait to present my sledgehammer workshop. Whether you're an expert, a beginner, or have no idea what I'm talking about, I guarantee you will love it. Register now, for heaven's sake! There are only 125 spots available at the conference and they are going to sell out faster than ever.

                                WOD: Morning: 40 minute toddler odyssey, 5 minute sledgehammer frenzy
                                Noontime: UV and air quality readings were both awful, so I stayed inside today and practiced for my upcoming martial arts test, trying my best to keep a low heart rate, as I am always tempted to overdo it on my recovery days.

                                B: Fast
                                L: Fast
                                D: Beef bacon burgers, pork sausage, sardines, canned tuna, eggs, mixed greens, tomato
                                Last edited by Timothy; 09-29-2011, 11:22 AM.

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