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Richards Primal log

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  • #46
    No sprints this week, or bike ride. V busy with work. Out with dogs everyday.

    I was pleased with last Tuesdays sessions, and yesterdays was even better.

    Pressups 1 x 50, 1 x 50 1 x 52 .... hard but did it.
    Pullups meant to be explosive but hard to do logistically with Rack Pullups, so did wide, normal close. So i managed 1 x 6 (wide, normal, close), 1 x 6 (wide, normal, close)
    Plank 1 x 1.15, 1 x 1.15 .... Side planks each side 1 x 35, 1 x 35.
    Dive bomber position shoulder press 1 x 15, 1 x 15, 1 x 15.
    Single Leg Box Squats each leg 1 x 12, 1 x 12, 1 x 12

    Good Session....nackered afterwards. Happy with progress. Pressups never get easier, on to decline again. Pullups will be hard as I up the rep target each week until I can get 10 wide, 10 normal, 10 close. Single leg box squats I still need other hand to support against something but thats ok, pistols are going to be a nightmare haha (due to mobility from old injuries as much as strength). Planks are getting there. I find straight arm harder as I recruit more shoulder stabalisers.

    Happy though.

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

    Comment


    • #47
      Monday 08/10/2012

      Sprint Bike Ride up hill. About 1.5 miles to top at about 45-50 degree angle. Off the seat today for some more emphasis on calfs. Great workout.

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

      Comment


      • #48
        Tuesday 09/10/2012

        Decline Pressups 1 x 50, 1 x 50, 1 x 35 .... These were tough. Adding a third set is hard.
        Close grip Pullups 1 x 12, 1 x 12, 1 x 12 .... writing this a couple days later. My wrist is killing me, I think I overstretched the tendon doing these (angle of wrist).
        Knees elevated HSPU 1 x 15, 1 x 15, 1 x 12
        Single leg Box Squat 1 x 15, 1 x 15, 1 x 15 each leg. Hard after hill cycle the day before.

        This was the first workout in a long time that (after having a drink) I felt sick. Might break this into upper and abs/lower from now on. Or do abs/legs every second workout. I think im moving towards body by science either with weights or the bodyweight option. We will see after I finish this.

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

        Comment


        • #49
          Hey

          Not been posting much. I have been playing around with a couple of different things and tweaks here and there.

          Workout wise I am now sticking with the bodyweight theme because I think its works for me and it is easy on my joints.

          I have just started Simplefit and after my PBF success I decided to start on level 4.

          Session One Monday 05/11/2012:

          As Many Rounds As Possible in 20 Minutes
          2 Pullups (Rack Pullups)
          4 Pressups
          6 Squats

          = 34

          Good first session. This was long but I kept the same ruthme going the whole way through. No breaks, but I also didnt try and race through it. Just paced it out.

          Food wise I am paeloing awy nicely, I am also interested to combine it with 'eating right for your blood type.' Keeping Paleo but avoiding certain foods. Its great.

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

          Comment


          • #50
            Feeling great after yesterdays session. On top of SImplefit I am hoping to alternate between cycling,rowing and some swimming. Trying to focus on mobility as well in all sessions. Diet is pretty dialled in just now. Need a couple of tweaks to get it perfectly inline with paleo and my blood type, but getting there.

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

            Comment


            • #51
              Wednesday 07/11/2012

              Second Simplefit sessions:

              5 rounds (Individually timed)
              4 Pullups
              12 Pressups
              20 Squats

              Time per round (In seconds)

              1 = 45.5
              2 = 44.1
              3 = 43.7
              4 = 42.4
              5 = 40.5

              Good session. On to Friday


              08/11/2012

              Rowing Session

              Havnt done a 2K before really (always kept it to short sprints and the sort). So did one today, trying to focus on stroke and keeping a steady hard pull. Goal was to keep it at about 1.50 splits throughout. I was sitting at 24spm. Dropped to 21 and finished with 28. Managed 7.08.25 for the 2K. not bad for first attempt but more thought to the stroke rate etc will bring that down.

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

              Comment


              • #52
                Friday 09/11/2012

                Third Simple Fit session:

                20 Pullups
                41 Pressups
                41 Squats

                As quick as possible. Under five minutes and I can move onto level 5 next week.

                My target was three minutes or under. I got 2.19. Happy days.

                I am getting about six meals a day just now to which is good. Keeping Paleo + adhereing to 'Eat right for your blood type.'

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

                Comment


                • #53
                  Great weekend. Worked on Saturday. Went to church on Sunday morning, followed by a trip to see the Scotland v New Zealand rugby game with DW and Step Daughter.

                  Monday 12/11/2012
                  Simple Fit level 5 day 1:

                  AMRAP 20 minutes:
                  3 Pullups
                  5 Pressups
                  8 Squats

                  = 28 rounds with 20 seconds to spare.

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

                  Comment


                  • #54
                    Monday 19/11/2012
                    Lunges (On the spot returning to start after each lunge) 7 sets of 7 (each leg) with 7 seconds rest between each set. Then 6x6 with 6 seconds rest, then 5x5 with 5 seconds rest.

                    Then I repeated this process with Calf raises.

                    I also performed a set of straight arm planks between each block of lunges.

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

                    Comment


                    • #55
                      I deleted a couple of posts as they were not relevant and my log was looking a little cluttered. So I have been training although it looks like iv had time off since the 19 of November.

                      Day one of PLP (Pullup/Lunge/Pushup) challenge

                      Rules = If you can do more than 10 pullups you start day one with 10 pullup/reverse lunges (each leg)/Pressups. If you cant manage 10 pullups in one go you start the day one with 1 pullup/reverse lunge (each leg)/pressups.
                      Each day you add one to each of them. So on day 5 (for example) I will be doing 14 of each. As it gets harder I can break them up as I like in one workout or through the day so when I am to do 40 of each I can break them up how I like.

                      Monday 26/11/2012
                      Shoulder Mobility work

                      Then:
                      Pullups = 10
                      Reverse Lunge = 10 each leg
                      Pressups = 10

                      Followed with a 3 mile sprint cycle. This sounds easy but I go up a 1.5 mile hill at an angle ranging from 45-60 degrees. Havnt done it in a while so it was tough + had a wind in my face the whole way up, but managed it.

                      Shoulders are a liggle niggly. They dont hurt doing pullups/pressups, they were niggled on Friday when I was trying to out some barbwire pressups and other yoga moves.

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

                      Comment


                      • #56
                        Yesterdays Food:

                        1. omelette with goats cheese, and chicken.
                        2. 3 chicken thighs and some pineapple.
                        gym and cycle and protein recovery shake
                        3. Soup (lental and various peas [replaced iron and protein]) Also oatcakes and pate, and garlic.
                        4. Tuna steak and veggies
                        5. 2 Lamb chops with homemade potatoes wedges and salad
                        6. 2 egg omelette with chicken
                        7. Homemade chicken liver pate with an apple.

                        Training today 27/11/2012
                        Day two of PLP Challenge

                        Shoulder Mobility Work

                        Pullups = 11
                        Reverse Lunges = 11 (each leg)
                        Pushups = 11

                        Waiting for this to get difficult. Still early, but must be patient.

                        Eating yesterday ok, not perfect but pretty busy so happy with amount eaten.

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

                        Comment


                        • #57
                          Second session Tuesday 27/11/2012

                          I dont usually train twice a day (discounting dog walks/teaching [demo's required]), but the PLP program is supposed to be done in addition to normal training. Now I know it is going to get hard over the next few weeks and I have no intention to train hard seperate to it (except for bike hill/road sessions) but occassionally, maybe once/twice a week over the first few weeks of PLP I will do a light Kettlebell session.

                          So with that in mind:

                          Quick shoulder mobility session.

                          Followed by 200 KB Swings. Switching every 40 reps from 2 handed to one handed. Fair mix of American and Russian swings. Every 40 reps I did a set of glute bridges and a set of crunches.

                          Off to eat. Food diary to follow later/tomorrow.

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

                          Comment


                          • #58
                            Training today 28/11/2012
                            Day 3 of PLP challenge

                            Shoulder mobility work

                            Then

                            Pullups = 12
                            Reverse lunges = 12 each leg
                            Pressups = 12

                            Food so far today

                            1. Omelette with chicken and pineapple.
                            2. Bowl of mince (cooked with onions, tomatoes, peppers).
                            3. Frettata with goats cheese, peppers, chicken.
                            4. Mince and roast veggies

                            That's all just now by 14.30 in the afternoon.

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

                            Comment


                            • #59
                              Richard,
                              You have a great journal. I like your lay out and your exercises are very inspiring. I feel as though I should transition over to using the journal as a way to record diet and advances in work outs. Thanks for sharing! I might have to take some of your work out ideas (adjusted to an amount I can handle). Suggestions on a kettle bell weight for a mid sized fairly active female? Your meals look good too, though I realize you are going to be needing more food than I will.

                              p.s. Noticed you went to the Scotland v. New Zealand rugby game. I was privileged to travel to New Zealand about four months ago. Beautiful place & the rugby is exciting! Cheers
                              Last edited by freedom.please; 11-28-2012, 07:09 PM.
                              "Never regret. If it's good, its wonderful. If it's bad its experience"
                              -Victoria Hold
                              F/Age 23 height 5' 3"
                              HW 134
                              CW 126
                              GW 120

                              Comment


                              • #60
                                Originally posted by freedom.please View Post
                                Richard,
                                You have a great journal. I like your lay out and your exercises are very inspiring. I feel as though I should transition over to using the journal as a way to record diet and advances in work outs. Thanks for sharing! I might have to take some of your work out ideas (adjusted to an amount I can handle). Suggestions on a kettle bell weight for a mid sized fairly active female? Your meals look good too, though I realize you are going to be needing more food than I will.

                                p.s. Noticed you went to the Scotland v. New Zealand rugby game. I was privileged to travel to New Zealand about four months ago. Beautiful place & the rugby is exciting! Cheers
                                Thank you. I have been dabbling in a couple of things recently after compelting the PBF program. I had always lifted weights whilst I played rugby, and injuries from the field have left me a little sore. Through trial and error it seems that for the most part bodyweight programs do not hurt me so that is why I am doing them. The recent PLP program is just so I can do something everyday without really feeling burnt out.

                                I have a couple of female clients who have very little experience with Kettlebells that are swinging 20Lb bells like they are nothing. So a 20lb bell would be a good start.

                                Thanks, yes I am about 205lbs so I need a bit more feeding than you. I am also very active at work.

                                The game was fantastic. NZ are just amazing to watch.

                                Training today 29/11/2012
                                Day 4 of PLP Challenge

                                Shoulder Mobility work

                                Pullup = 13
                                Reverse Lunge = 13 (each leg)
                                Pressup = 23

                                I increased the pressups by 10. The reasoning for this was that the starting number of 10 was 50% of my max pullups so therefore a good starting point for pullups. My max pressups are about 60, so this didnt seem as good a starting point for pressups.

                                Food so far today (as of 14.30)
                                1. Omelette with goats cheese and pineapple.
                                2. Piece of homemade chicken pie
                                3. Two chicken thighs, salad (letuce leaves, blueberries, goats cheese, figs and a little dressing).
                                Should be another 3 meals before bed.

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

                                Comment

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