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  • #76
    Thursday 13/12/2012

    5 rounds each individually timed of
    5 Pullups
    15 pressups
    26 squats

    My times were

    1. 47
    2. 52
    3. 46
    4. 47
    5. 41

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

    Comment


    • #77
      Friday 14/12/2012

      I wouldn't usually do simplefit sessions without a days rest in between, but i wabted to make sure I had my 2 weekend days off and start again on monday.

      Level 5 day 3.

      Complete the following as fast as possible.
      26 Pullups
      51 pressups
      51 squats

      Time = 3.58

      So I can move onto stage 6. It was funny, my pressup max is about 60 and iv done 3x50 reps before, but I only got to about 40 before I had to rest. I'm putting thst down to doing back to back sessions yesterday then today. I also find doing Pullups straight into pressups is tiring in general.

      Happy though.

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

      Comment


      • #78
        Monday 17/12/2012

        Level 6 Day One

        AMRAP the following in 10 Minutes
        3 Pullups
        6 Pressups
        10 Split Squats

        Score = 16 rounds and 3 pullups ........ This is a harder level than last week and with an additional 3 pullups.

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

        Comment


        • #79
          I have been really bad with posting over the festive period. I was training throughout and ate well, but was not spending much time on the computer (family time).

          Joined a local golf course at a gift from my DW. Used to play off a handicap of six but havnt played properly in a few years. I went out to the range on the 27th and hit some balls. not a bad shot in the bunch which was good. Although I woke up a couple f days later with a pain in my trap....really deep in as I couldnt really feel it when I probed the area. This pain liked to travel from my next to my shoulder adn occassionally down my arm. So I took the first week off of the new year and trained again yesterday on a different plan. It was ok, a little discomfort today but ok.

          I will save allth details of the last few weeks training and begin with yesterday.

          Monday 07/01/2013 (takes me ages getting used to writing/typing a new date)
          6 x 6 Incline press ups .... 6 seconds to lower and 6 seconds to raise.
          6 x 6 Pullups .... 3 seconds to lower and 3 seconds to raise
          I supersetted the above exercises. After every second set I did a set of sit ups and a set of reverse hypers.

          Good first session. Incline pressups are not hard. But what I am doing now will call for them to be used for the next few weeks with increasing difficulty. My max reps of incline pressups are about 2-3 sets of 50, so the lower reps slow cadence was interesting. Target by the end of the year for this movement is 100 reps normal pressups (reps at a normal cadence).

          Food yesterday:
          1. Omelette with goats cheese and grapes.
          2. 2 small chicken thighs with mashed potato.
          3. Sweet potato with shredded chicken.
          4. Chicken Curry (loads of veg in hhere, carrots, leaks etc etc).
          5. Steak, homemade potato wedges, red currant jelly, spinach (with cumin seeds).
          6. Same as 4.

          I trained between meals 2 and 3, and had a recovery shake after that to.

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

          Comment


          • #80
            Tuesday 08/01/2013

            A tonne of work today. A lot of admin followed by coaching a session. Good to get out though. I had a nice rowing Interval workout planned for today but I think Iv got the bug my step daughter and DW had. I usually manage to avoid almsot all bugs, but once it was in the hosue I knew my chances of avoiding were dropping. Funny thing is, the girls have felt fine for a few days so I was getting smug and thought id got away with it. Head is now pounding and running about earlier was both a help and a hinderence.

            Food today:
            1. Omelette blueberries, goats cheese and grapes.
            2. Didnt eat for ages as wasnt feeling hungry, then I had sweet potato and chicken.
            3. Two egg omelette (morning omelett is 3 eggs)
            4. Can of tuna with some extra olive oil, balsamic vinegar and bluberries mixed in.
            5. Two pork chops with some soft boiled potatoes and brocolli.
            6. Can of tuna

            Bed soon I think

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

            Comment


            • #81
              Tuesday 08/01/2013

              A tonne of work today. A lot of admin followed by coaching a session. Good to get out though. I had a nice rowing Interval workout planned for today but I think Iv got the bug my step daughter and DW had. I usually manage to avoid almsot all bugs, but once it was in the hosue I knew my chances of avoiding were dropping. Funny thing is, the girls have felt fine for a few days so I was getting smug and thought id got away with it. Head is now pounding and running about earlier was both a help and a hinderence.

              Food today:
              1. Omelette blueberries, goats cheese and grapes.
              2. Didnt eat for ages as wasnt feeling hungry, then I had sweet potato and chicken.
              3. Two egg omelette (morning omelett is 3 eggs)
              4. Can of tuna with some extra olive oil, balsamic vinegar and bluberries mixed in.
              5. Two pork chops with some soft boiled potatoes and brocolli.
              6. Can of tuna

              Bed soon I think

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

              Comment


              • #82
                Thursday 10/01/2013

                After saying I would struggle with the date change I havnt managed to type it correctly once haha.

                Today
                Shoulder mobility
                Pressups 4 x 15
                Pullups 4 x 3
                Situps 4 x 15
                Reverse hypers 4 x 12

                Really easy, but on this new challenge and as its week one I decided to stick with it. It will get hard in a hurry and as im just back from that injury ill take it.

                Today is also first day of amendment to eating. How I was eating was working, but as I am always using myself as a guinea pig before I put forward the suggestions to my clients I thought a change was due.

                Down from 6 meals to 4 + a primal smoothie (+wee tiny snacks). Its midday and im hungry and ready for big lunch.

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

                Comment


                • #83
                  Yesterdays workout. Didnt get to the gold course to swing a stick to another gym sesh it was.

                  Rowing interval work

                  15 x 20 seconds on, 40 seconds off.
                  Full intensity

                  Shoulder Mobility then
                  1. No results
                  2. 1.34
                  3. 1.29
                  4. 1.29
                  5. 1.29
                  6. 1.29
                  7. 1.30
                  8. 1.28
                  9. 1.29
                  10. 1.27
                  11. 1.25
                  12. 1.28
                  13. 1.28
                  14. 1.29
                  15. 1.28

                  Those were my predicted 500m splits for each 20 second sprint. Very Ouchie workout, but great.

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

                  Comment


                  • #84
                    I am terrible at posting just now. I nip on and off and post if something grabs my eye. Busy busy with work. Heading out to teach again soon.

                    Ill just write up the last two days sessions - Ill leave out food until later.

                    Wednesday 16/01/2013
                    Testing a few exercises in class, so I joined in.

                    Full mobility session first, then:
                    Max hand release pressups in 2 minutes.
                    I managed 45 ........ An ok number. Max pressups is just over 60, and hand release are HARD.
                    Max knees raised, elbows wide sit ups .... keeping prickle ball under chin to lock head in neutral position (people tend to head bob when they get tired which puts more pressure on their necks - iv been guilty of this myself) .... Max in 2 minutes = 60.

                    Good session. Might be hard to beat the sit up number as I deliberately kept them slow and controlled, contracting before I started each rep. We will see.


                    Thursday 17/01/2013
                    Quick session:

                    Shoulder mobility

                    Then
                    3 Rounds of
                    15 Double leg squat thrusts
                    10 Pressups (stiff after yesterday, needed these to stretch off)

                    Then

                    3 Rounds
                    7 Inverted Row
                    7 Uneven Pressups (right hand on block, perform a pressup then immediately walk accross so left hand is on block etc etc. Total of 14 reps each round - 7 each side).

                    Teaching now. Hope everyone is having a great day.

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

                    Comment


                    • #85
                      Oooops I havnt been posting much. I have been on and posting on other threads, but not posting on here.

                      Update - I injured my Coracoid Process and also into my brachial process. To those who dont know (and theres no reason why you should) the coracoid process is a part of the shoulder that attahches to the shoulder, lat, pec, trap etc. The brachial process runs right down the arm to the thumb (which is I was feeling it in my forearm). What this does is tighten up the shoulder pulling it forward, not so it is visible but I can feel my shoulder blade feeling like its sticking into the car seat as a drive.

                      This has stopped pressups/pullups but did allow for rowing, or rowing movements with weights. In the end I am trying KB swings.

                      I am cycling once, twice a week to work. and I hope to complete 10000 swings over the next month (this will depend on how my shouder feels after day 1 eg test day). The shoulder doesnt feel bad for the initial 200 swings, but movement to the front does not seem to bother it at all so this could be a gods send for me exercsie wise over the next month.

                      Additional core work will also be doen ona tuesday thursday.

                      I will report back.

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

                      Comment

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