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  • #76
    Friday:

    Wow, I got up this AM and I'm not really hungry... I wonder why?

    I finished up the doors on the greenhouse today. Yeah... one more project completed... 5000 more to go! Gotta love farm life!!

    Exercise today was Pulls and Squats. I worked all day and did them at teh end of the work day. Man... no motivation to do this... but I did it anyway. I did 3 sets of Horizontal pulls (15,14,13) better than last Friday. Forearms were still the limiting factor. They were much more worked than my shoulders. I also did 3 sets of Supported Squats (50,50,50). I met the progression standard, but will do this one more time before progressing. Legs feels trashed. Not sore, like last time, but very tired. I feel it when I walk and going down steps, yeah, very tired legs! Hopefully I won't be as sore as I was last week.

    Diet:

    B: 1/2 cup yogurt w/strawberry preserves, coffee w/ heavy cream

    L: chicken leg and 3/4 cup of sweet potato casserole

    D: BAS, breaded prork chop and roasted vegetable leftovers

    S: pumpkin pie and spiced apple bar

    Comment


    • #77
      Saturday:

      A rest day, but I spent the day doing stuff around the farmstead. Worked on the fence around the orchard. Put in the pull-up bar in the gate of the orchard fence. Nope... can't do a pull-up.... YET... but that WILL change. Spent a couple of hours cutting bevels on the end of the hoops for the garden beds. Spent alot of time kneeling on the ground doing that, so it was up and down... alot.... so more squats.

      Diet:

      B: 1/2 cup yogurt w/ strawberry preserves, 4 slices of brisket

      L: bowl of ox tail soup the daughter made..... pretty tasty. Have never eatten ox tail soup. I may have to eat it more often. It was darn good!

      D: BAS, brisket, roasted vegetables

      Comment


      • #78
        Hey Doc

        I was maxing out all those supported squats not too long ago and like you, using minimal "support". I said the heck with it and just progressed to regular squats. I did feel it a little bit the first time--that support makes more of a difference than I supposed at the very bottom of the squat. But I'm glad I made the progression. I was able to progress through the squats quickly and now I am starting lunges, etc, to favor one leg. I'm still doing one high-rep set of squats for stamina, but I think at some point, all the high-rep sets of supported squats are mostly just making you tired.

        Just my $0.02, and I must confess that while I started bodyweight workouts in August, I had been riding a bike all summer.

        Keep up the good work!

        Comment


        • #79
          Sunday:

          It was a cold one today. All the chicken's waterers were frozen.... fortunately sunshine helps melt the ice! Had to get some parts for the orchard fence, and I checked online to see when the store opened. I showed up 1/2 hour after the advertized time, and the store wasn't open... turns out they opened an hour later than advertised.... Ya just can't be lieve everything ya read on the internet! Fortunately for me, I took the opportunity to get some of my Christmas shopping in. Now I am half way done with my shopping and it isn't even December.... By the time I got home, it was to late for my run. Guess I add that to my work out tomorrow...

          Diet:

          B: 1/2 cup sweet potato casserole

          L: BAS, grilled chicken breast

          D: sleeping... sort of


          Diogenes, thanks for the $0.02. I plan to follow the progressions the way they are in CC. I was doing 1/2 squats before I started CC, but the reps were about 1/2 what I am currently doing. My legs feel considerably stronger since i started CC. Now if I can get my upper body to improve as fast as my legs have...

          Comment


          • #80
            Monday:

            Sunday was supposed to be an interval run day, but was unable to do that so I piggy-backed the run to my normal routine. Actually I front loaded it. I was planning on running 3 miles with 30 second intervals every 2 minutes, but I ran a timed trial instead. I haven't run a timed 3 miler in a while and I wanted to see where I was at on the 33 minutes goal. I finished in 34:54. Fastest time yet for a 3 mile run. I learned the importance of interval training in increasing speed from this exercise. I guess I need to keep up with the intervals! My regular workout today was pushups and leg raises. I completed 3 sets of 50 incline push ups, which meets the progression standard. I will do this one more time, just to make sure I am ready to progress. The leg raises got pushed to tomorrow. I got a call from a customer and they needed eggs badly, so I cut the workout short and delivered eggs instead.

            Diet:

            B: 1/2 cup yogurt, a slice of brisket

            L: BAS w/ smoked chicken and grilled chicken breast

            D: 5 slices of brisket and collards. Fixed the collards by melting a very large spponful of bacon fat in 1 cup of chicken stock. I took the center vein out of the collards, gave them a rough chop and when the broth was simmering, I tossed the collards in to cook. Added a little bit of coarse grind pepper and ate to my hearts content. These collards are very sweet, which was surprising to me. If they are normally like this, I will definitely grow tham again next fall!

            Comment


            • #81
              Tuesday:

              Normally a rest day, but I had to get the leg raises from yesterday done. I also had some grocery shopping to do. Got the Knee Tucks done after the Walmart excursion. Did 3 sets of 25, 25 and 20 reps. An improvement from last week.

              Diet:

              B: 1/2 cup yogurt w/ strawberry preserves

              L: BAS w/ shredded cheese blend and smoked brisket

              D: pan fried some cube steak that I seasoned with salt, pepper and garlic. Cooked in bacon fat.

              As an "experiment" I tried out the hot cocoa recipe in the PB cookbook.... well, not EXACTLY, but I did follow most of the recipe. I used cocoa powder, a can of cocnut milk, a splash of heavy cream, a tsp of vanilla extract and a pkt of Equal and Sweet-n-Low. I opened the coconut milk and noticed all the fat at the top of the can... OK.. not a problem and put it in a saucepan and heated it up. I put the cocoa powder in the cup ( a big heaping spoonful) and a little bit of the milk to make a slurry with the powder. I finished heating the coconut milk, poured it in the cup, added the vanilla, mixed and sipped. Hmm, not bad but not reall creamy, so i added a splash of heavy cream and tasted it again... ahhh, much better! So I enjoyed the whole cup. Then curiosity got the better of me and I went to look at the calorie content.... I got as far as the cocnut milk. the label said there was 93 calories per serving... but there a 7 servings in a can.... I used the whole can. Not counting the cocoa and the heavy cream, the drink had almost 700 calories! It was a tasty experiment, but not one I will repeat very often!

              Comment


              • #82
                Wednesday:

                Today was a long run day. finished the same 5 mile course I jogged on Thanksgiving Day. Windy and cold at the start, and windy at the end, I guess I warmed up during the run.

                Diet:

                B: fasted.... wasn't very hungry

                L: BAS w/ sliced brisket

                D: fasted... feel full.. literally!

                Comment


                • #83
                  Thursday:

                  A rest day. Some time was spent today "fixing" issues from the loss of a wallet. No, not mine. So, phone time with Customer No-Service reps to be told "I can't help you because you aren't on the account" The positive part of the day came in de-boning 2 pork picnic hams and cutting them up to make sausage with.... All the trimmings got some salt, pepper and garlic and cooked. The bones are in the fridge. I may use them for a bone broth. The skins are in the freezer to be used for making lard and pork rinds..

                  Diet:

                  B: 1/2 cup greek yogurt

                  L: BAS w/ sliced brisket

                  D: pork picnic trimmings.... oh the fatty goodness.... I DO LOVE me some pig!

                  Comment


                  • #84
                    Friday:

                    A squat and row day. Completed 3 sets of horizontal pulls at 20, 16, 15 reps per set. Better than last week. Completed 3 sets of 50 reps of Supported squats. That meets the progression standard, so next week it's 1/2 squats.
                    Spent a good bit of the afternoon working on making sausage. Made 13 lb of breakfast sausage, all headed to the freezer. Bacon should be finished curing Monday.

                    Diet:

                    B: 1/2 cup honey flavored greek yogurt

                    L: BAS w/ sliced brisket

                    D: too freakin tired to eat.
                    Last edited by ssn679doc; 12-03-2012, 01:13 AM.

                    Comment


                    • #85
                      Saturday:

                      A rest day. Legs aren't too tired from yesterday's squats, which is a good thing. Spent most of the day cooking a 1/2 bushel of apples and turning them in to apple butter to be canned. Also cooked up a batch of cranberry chutney with raisins, apple, pears, whole fresh cranberries, golden raisins, cinnamon, nnutmeg. Goes great with chicken/turkey and is a huge improvement over commercial cranberry sauce... IMHO..

                      Diet:

                      B: 1/2 yogurt w/ strawberry preserves

                      11-sies: scrambled eggs and sausage

                      D: BAS, chicken cordon-bleu, cranberry chutney
                      Last edited by ssn679doc; 12-03-2012, 12:43 AM.

                      Comment


                      • #86
                        Sunday:

                        A run day. Ran 3 miles at a slow pace with 30 second intervals every 2 minutes. Put in a time about 45 seconds slower than my timed run last weekend. Got waaay to hot today. Temp was in the 60's, and the long running tights and long sleeved shirt weren't what the doctor ordered today.

                        Finished canning the apple butter. Put up 13 pints. Then worked on some frozen blackberries from the garden this year. Got 5 pints of that. Love home made preserves. Ran the blackberries through the food mill, so there are no seeds in the jam. Good stuff! Added about 1/2 the recommended sugar and doubled the pectin. Set up nicely.

                        Spent some time outside tilling up some of the garden beds and disking a section of next years garden that a neighbor plowed for me a couple of weeks ago. It's a good thing I was outside. I cae in the house to the smells of Christmas baking.... Banana bread, pumpkin bread, butternut squash bread, biscotti.... almost too much temptation for me to bear.....

                        Diet:

                        B: 1/2 cup yogert w/ applesauce

                        L: BAS

                        D: fasted, was sleeping

                        Comment


                        • #87
                          Monday:

                          Push up and leg raises today. Completed 3 sets of 50 reps of incline push ups. 2nd week at that level. Progressing to Kneeling push-ups next Monday. Completed 3 sets at 30, 30 and 20 reps of knee tucks. Up from last week.... getting closer to my progression point...

                          Spent a good bit of time today soaking bacon to reove excess salt. 2 hour bath, then 2 days back in the fridge to "equalize" then off to the smoker.

                          Started a pot of bone broth with the leg bones from the pork picnic hams. Cracked the bones with a hammer, roasted for @ 45 min at 450. In to the pot with some celery onions and carrots. Added a touch of vinegar. Simmered for @2-3 hours. Will heat it back up again today. May have to reduce it down to intensify the flavor.

                          Diet:

                          B: 1/2 cup yogurt w/ a tablespoon of apple butter..... damned yummy

                          L: BAS, ham steaks

                          D: breaded pork chop

                          Did I mention I like me some pig???? lol

                          Wt.: 235 lb Total wt loss: 45 lb since July 2012
                          Last edited by ssn679doc; 12-04-2012, 04:58 AM.

                          Comment


                          • #88
                            Tuesday:

                            Today was a rest day, so i did farm stuff. Fixed a window in a chicken house, shoveled out 3 houses and put straw bedding back in its place. The girls are happily scratching through the straw looking for seeds etc.

                            Set up the crock pot with some beef short ribs, parsnips, carrots, onion and mushrooms..... let it cook all day. The bone broth from yesterday is heating back up and simmering. The house smells great...

                            Diet:

                            B: 1/2 cup yogurt w/ pumpkin butter

                            L: BAS w/ the last of the brisket

                            D: Got done with chores a little too late to eat.

                            Comment


                            • #89
                              Wednesday:

                              Today was a run day. Legs felt tired, so I gaffed it off. I don't think that missing one day will hurt. Everything I have read suggests that missing training days can boost performance in the long run. No guilt for not running today, just anticipatio of faster runs or longer runs in the future.

                              I read The Naked Warrior today by Pavel Tsatsouline. Interesting book. Will be going back over it to see if I can adapt his techniques for increased strength.

                              Diet:

                              B: 1/2 cup yogurt w/ 2 tsp homemade blackberry jam......

                              L: BAS, beef short ribs w/ parsnips and carrots

                              D: 2 cups of broth from the beef short ribs....

                              Comment


                              • #90
                                Thursday:

                                A rest day, but as is my usual I was busy...... Went grocery shopping for the extensive holiday baking that will be ramping up very shortly. I love baked goods... bread, cookies, biscotti, yadda yadda yadda..... and I try hard to stay away from them. I will eat some, but not gorge on them over Christmas, and feel no guilt for it. And when the holiday is over, it's right back in to my current regimen. Not to say I won't be eatting lots of protein and fats, as I will and remaining mostly primal, but I will enjoy some of my favorite treats and a beer or 12 over the holiday.

                                Diet:

                                B: 1/2 cup yogurt w/ cranberry chutney. Not bad, but I shan't do that again. The chutney is suprisingly sweet, and I thought the the sweetness would counter the sour of the yogurt.... I thunk wrong. The sourness of the yogurt seemed to be enhanced by the underlying tartness of the cranberries in the chutney. It wasn't inedible, just not very enjoyable.

                                L: BAS, beef short ribs and stewed parsnips, carrots and 'shrooms

                                D: BAS, 1/2 baked chicken (it was a small bird....just over 2 lbs)

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