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  • #31
    Okay, you've got me hooked on coronation chicken - we used to eat that when I was a young 'un.

    I just looked up the original recipe from 1953-whatever - totally primal as long as you make your own mayo, which many people did back then. For one thing, I don't think canola oil was on the market yet, along with the other nasties.
    Last edited by Siobhan; 08-25-2012, 10:03 AM.
    My Primal Journal: http://www.marksdailyapple.com/forum/thread53052.html

    "Freedom from fear" could be said to sum up the whole philosophy of human rights. - Dag Hammarskjold

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    • #32
      Originally posted by Siobhan View Post
      Okay, you've got me hooked on coronation chicken - we used to eat that when I was a young 'un.

      I just looked up the original recipe from 1953-whatever - totally primal as long as you make your own mayo, which many people did back then. For one thing, I don't think canola oil was on the market yet, along with the other nasties.
      Haha its amazing isnt it. So good with salads, in baked potatoes etc.

      Oh I want some now haha.

      Spread the word.

      Richard
      It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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      • #33
        Monday 27/08/2012

        Decline (feet elevated pressups) 1 x 50, 1 x 50 .... Completed another stage of the LHT programme.

        Thats all I had time for before rushing out the door. Might try and do Pullups later, crazy day though.

        Richard
        It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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        • #34
          Mixing it up a little. Loving Marks LHT programme but I know I can complete the pressups and Pullups to the top level.

          So today was:
          Overhead Lunges (33lb plate)
          Pullups
          Decline (feet elevated) pressups
          150ft Farmers Walk
          Squat Thrusts

          10 of each, then 9 etc down to one.

          Richard
          It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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          • #35
            Thursday 30/08/2012

            Exercise
            20 Squat Thrusts
            20 Squats
            10 Swings 20Kg Plate
            10 Alternate grip pullups (change at 5)
            20 Disc Bench Press
            20 Swings 15Kg plate
            10 Pullups
            15 Close Grip Pressups
            30 Swings with 10Kg plate
            20 Squat Thrusts

            Easy workout. no challenges today. I regularly swing with more weight and reps, but tried it out today. Weight and/or reps being added to everything. Exercises will vary next time to.

            Richard
            It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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            • #36
              After this workout although easy my upper back (between shoulders blsdes) was agony. I think it was my trap and rhomboid. Very sore = rest of the week off. No bad thing. I am really starting to believe in working really hard and taking time off. I look and feel great this AM, so as I have essentially finished MArks LHT programme I am onto a new challenge (technically I have couple of stages to go through but I already know I can do them).

              A while ago I used a different training system. Due to a busy schedule I used a Push, Pull, Squat split working out once every 4 days and it was awesome.

              So given my new faith and direction with bodyweight movements I am going back to this but centering it around bodyweight movements (starting back on Marks progression ladder and working up).

              The concept I am using is the 7-6-5 one. This means (using pressups as an example) I will be doing 7 Incline Pressups then resting for 7 seconds in active recovery eg still in pressup position, then 7 more reps etc etc. After completng the 7th set I rest properly. I then repeat this doing 6 sets of 6 reps with 6 seconds rest.....Then 5x5 with 5 seconds rest. Then move onto the pull and/or squat exercise.

              I will start by working out on a Monday, Friday, Tuesday Monday etc. Meaning 4 days off between 2 sessions, and 6 days off between the other.

              04/09/2012
              Incline Pressups 7-6-5 (Will do this again as I had to stop once).
              Rack Pullups Feet on floor 7-6-5 (Humbling as I can normally knock out Pullups).
              Goblet Squat 7-6-5 Easy.

              Will be out slowly moving with dogs etc and when Im coaching the kids. Also try get out on the bike. Next gym session on Monday.

              Richard
              It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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              • #37
                Hey Richard, ever think of making a slosh pipe? Might be great for your core. Just google "Slosh Pipe"
                I Kettlebell therefore I am.

                My Journal
                My Journal

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                • #38
                  Or how about Shovelglove? I LOVE Shovelglove. I think it activates the imagination more than most exercises.

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                  • #39
                    What is 'shovelglove?'

                    Havnt posted this week. As I mentioned before I am following the AR7 concepts but using bodyweight movements. Last session written above. Today I repeated using the same movements. I had a couple of goals going into today to help me gauge domr improvement. Firstly my goal was to remain in perfect plank (active recovery) whilst resting between pressup sets. Last time I had to bridge up a little to give my abs, arms and chest a break. Today I managed all sets whilst staying in perfect plank during the rest periods. By the last couple of sets of the 5x5 I was shaking like a pooping dog.

                    Pullups. These are back to vvv basic level which feels weirs given myability on the movement, but necessery just now. Goal was to be able to keep hands above head even during rests to keep some level of pressure on forearms, grip, biceps and stretched lats. This was hard and the feeling in forearms and biceps (the bicep insertion and forearm origin) was not pleasant.

                    Last goal was to change from side to side squats, to bulgarian squats. For this I started by missing out the 7x7 sets.

                    Results were great, all goals achieved. I so be extending legs out on the pullups. I'll be switching to normal pressups and ill be adding in the 7x7 on the one legged squats....cant wait (????)

                    Richard
                    It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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                    • #40
                      Shovelglove is doing exercises with a sledgehammer, the head of which is wrapped in some padding. You can check out the explanation and suggested movements at shovelgloveDOTcom.

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                      • #41
                        Originally posted by Sabine View Post
                        Shovelglove is doing exercises with a sledgehammer, the head of which is wrapped in some padding. You can check out the explanation and suggested movements at shovelgloveDOTcom.
                        I see. Iv done Tabata Sledgehammer workouts before and loved them.

                        The last 2 AR7 workouts have been great. I completed the Incline pressups and wanetd to make note how hard any pressups becomes when you are making yourself stay in the pressup position between sets ie Active Rest .... Ouchie.

                        15/09/2012
                        So I was on to normal pressups. Managed almost to the end of the 7's sets but had to go up into bridge (butt in the air), pleased I never let my knees hit the floor. Same happened with 6's and 5's.
                        Rack-feet elevated pullups left my lats killing me.
                        Leg Press (for something different) with 140Kg's/308lbs - completed for each sets for a total of 110 reps. Holding this inbetween sets in straight leg position wasnt easy, but a great workout.

                        18/09/2012
                        Pressups first again. This time I completed the 7's....6's I got to the last set of 6 and failed 2 reps in, had to bridge up throught the set until completion. Completed the 5's perfectly. Almost there. great improvement in 3 days.
                        Pullups - performed in climbing frame. Not ideal but great workout. i did the 6's and 5's.
                        Calf raises today for the lower body move. Performed on step. Active rest in the full stretch position. Ouchie. Next tiem I try this I will do One legged.

                        Eating loads....Average 6 meals a day.

                        Richard
                        It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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                        • #42
                          I found from reading a recent blog post from Mark, that the goal for the PBF programme is 3 sets of each movement. I had completed the program to the most advanced level, but I was only doing 2 sets (what I thought was the target). So I am going to drop back a few stages and go for 3 sets of each. Actually pretty pleased because I was enjoying it and didnt want it to end.

                          Richard
                          Last edited by Richardmac; 09-21-2012, 12:59 AM.
                          It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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                          • #43
                            22/09/2012

                            Good to be back hitting pbf.

                            Incline Pressups 1 x 50, 1 x 52, 1 x 42 .... close.
                            Pullups 1 x 20 (overhand), 1 x 20 (underhand), 1 x 20 both (swapped after 10).
                            Plank (pressup position) 1 x 1min, 1 x 1min, 1 x 1min.
                            Squat 1 x 50, 1 x 50, 1 x 50 .... nice burny quads.

                            Bring on mondays session. Adding in sprints on Wednesday hopefully. Try to get out on the bike once or twice. Walking the dogs a lot to with my amazing wife.

                            Food so far today:
                            1. Omelette with bacon, grapes and goats cheese.
                            2. Tuna with creme fresh (paleo of sorts).
                            3. Fish pie
                            4. Tuna.
                            5. Scrambled egg.
                            6. Mince, potatoes

                            7. After I eat the mince I might not eat anything else....then again maybe I will haha.

                            Richard
                            It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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                            • #44
                              Friday 24/09/2012

                              Incline pressups 1 x 50, 1 x 52, 1 x 50
                              Side to side squats 1 x 35 (Each Leg), 1 x 35 (EL), 1 x 35 (EL)
                              Hand/Feet Plank 1 x 1.05, 1 x 1.05, 1 x 1.05

                              Good session.

                              Thursday 27/09/2012

                              Sprint session....death by 10m shuttle.

                              Minute one = 10m out, 10m back. Minute 2 = 10m out, 10m back x 2 etc etc. I got to minute 8.

                              Great session .... hard but good.

                              Friday 28/09/2012

                              Incline pressups 1 x 50, 1 x 50, 1 x 54
                              Wide grip pullups 1 x 20, 1 x 20, 1 x 20
                              Bulgarian split squats 1 x 25, 1 x 25, 1 x 25 (did his for one leg then the other)
                              Plank Hands/Feet 1 x 1.10 normal, 1 x 30 seconds each side .... 1 x 1.10 normal, 1 x 30 seconds each side.

                              Great workout. Dropping back a few stages and adding another set per movement has been really hard, but I'm starting to work back through the stages again.

                              Richard
                              It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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                              • #45
                                02/10/2012

                                Pressups 1 x 50, 1 x 50 (I think, hope it wasnt 40 b/c it was hard haha), 1 x 45 .... Second set was tough, pretty sure I got 50 and not 40. Managed them but just. Third Set I had to active rest (bridge up) at 40 but didnt drop to knees. Got to 45 and couldnt do anymore.
                                Uneven Pullups 1 x 6, 1 x 6, 1 x 6 (6 reps each side per set).
                                Dive Bomber position Shoulder Press 1 x 10, 1 x 10, 1 x 10....Tried these out. Not bad, going to target 20 reps a set before moving on.
                                No Planks today

                                Good session. Those 3rd sets are really hard.

                                Hoping to sprint again tomorrow.

                                Richard
                                It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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