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  • Friday:

    I want to ammend my diet from yesterday. Instead of an IF, I played in the kitchen and cooked up a stir-fry from some Bok Choy I have growing in the garden. I planted it late, so it is small, and I was hungry.... Soooooo, I took some lard that I rendered before Christmas (that was an interesting experiment!) and used a good sized serving spoonful in a wok, with some diced smoked brisket, diced shallots, and diced Crimini 'shrooms and sauteed it all together, threw in a head of Bok Choy and cooked it until it was wilted. The only spiced I used were garlic, salt and pepper. The spices from the brisket dry rub added to the flavor of the dish as well..... The hunger was bannished when I was done eatting.. yummy stuff!

    Yesterday was an interval run day. Ran 3 miles with 50 second intervals every 2 minutes. I finished the run about 30 seconds slower than my fasted timed run for 3 miles. As it stands, my fastest 3 mile time is a little over 1 minute slower than the passing standard for the Marine Corps Physical Fitness Test. Now, I started this "run" journey in July, jogged my first 3 mile course in the middle of September with a time just under 40 minutes..... since September I have taken 6 minutes off of my 3 mile run time..... not bad for a "lazy" fat guy! lol I am pretty happy with that progress, and proud of it as well. Now, its time to beat the crap out of my shoulders and get that kind of improvement from them!

    With that thought in mind, today is a Push-up and Leg Raise day, with the Grip strength exercises added. The goal is 3 sets of 40, 35 and 30 reps of knee push-ups, 3 sets of 40 reps of knee tucks, 2 sets of 10 reps of isometric hand exercises, 2 sets of 5 fingertip wall pushups, and 4 sets of 30 seconds horizontal bar hanging. I'm not real worried about the knee push-ups. The knee tucks will be a challenge.

    Diet:

    B: 1/2 cup yogurt, 3 slices breakfast sausage

    L: BAS, smoked brisket

    D: Baked chicken, BAS

    S: walnuts, almonds

    Comment


    • Saturday:

      Well, I didn't do quite as well on the push-ups yeaterday as I wanted. Was off by 5 reps per set. Tiz OK.. It was an improvement over the previous session, so I'm not all that concerned. The knee tucks were also short aa bit, but much better than the previous session. I did complete all of the grip strength exercises...... 30 seconds is a long time when you are just watching the seconds tick by.....


      Diet:

      We didn't get around to baking the chicken yesterdaay, so that will be on the menu for today.

      B: 1/2 cup yogurt, scrambled eggs, sausage

      L: BAS, last of the brisket, diced and tossed on the salad

      D: Baked chicken and a BAS

      S: walnuts and almonds
      Today is a long slow run. I will run 7 miles today. I haven't run that far in years.... but I will go slow and I will finish.

      Comment


      • What's up doc? (sorry)

        I was reading a bit of your journal and discovered that in addition to eating primal and doing CC, we are the same age, same height, and same waist size.

        I was surprised to find I had gained only 3 lbs over the holidays with all the cookies, munchies, eating out, etc. Two lbs of that is gone now. While I am still gung-ho with the CC, it looks like your enthusiasm may be waning a bit. Try going back and reading your first post and see if you want to go back there. I did maintain my workout discipline a lot more successfully that my diet discipline. I even did some hiking on a mountain that would have killed me a year ago--it was a walk in the park.

        CC is a great program, but it isn't perfect. If you read around the Internet, you will find many posts on problem steps, especially Squats step 7, Pullups step 2 and Leg Raises step 1. The knee tucks are blasting your hip flexors and doing hardly anything for your core. They serve a purpose, but spending too much time on them is simply not beneficial. The horizontal pullups are a great exercise, but they are too difficult for their place in the progression. The step 3 Jackknife pullups are no more difficult and prepare you better for regular pullups. Think about mixing some into your routine.

        I wish I remembered what book I read, because I would like to give the author credit, that said to take a one-week break every two months. I have been taking a week off after every eight cycles of the exercises and it is really helping me. I am so afraid of over-training, it takes so long to come back from, even when you're young. In addition to the breaks, when I come back from the break, I backtrack a bit in the progressions, so that the first cycle I will do the progression standard for incline pushups, the second cycle the progression standard for girl pushups, etc. I am doing step 5 for pushups, squats and leg raises, step 3 for pullups, but I mix in a lot of earlier steps and only push hard on the most advanced steps in the last few weeks of the 8-week cycle.

        The CC goal of building a solid base to build upon is apparently right on. I am in my fifth month of the program and at this point I have no joint or tendon problems whatsoever. Quite the opposite, nagging aches, pains and arthritis have diminished to where they do not even rate acknowledgement. I am impressed and very happy with this. I was starting to feel like an old man before starting CC, but now I think that by spring, I will be able to put most men in their 30's to shame. I suppose in modern America that isn't saying all that much, but I'm pretty happy about it.

        If you are interested, you can take a look at the official CC instructor certification program they are starting this year. The requirements don't look that rigorous, I probably could have whipped through it with no preparation at all when I was in my 20's. I am thinking of making the test my goal for the summer. Except for the pullups, I am just about there. Ok, I've rambled enough.

        Comment


        • Diogenes,
          Thanks for the visit and reading my forum. You are right on several points. My motivation has wained, but with the Christmas "break" I have gotten back in to the swing of things, and I did change my program some. I am still following the progressions of CC, and I have gone to the "New Blood 2.0" version that Paul talks about in his FAQ. The first week is done, and I feel pretty good about it, but 1 week isn't enough data to make an informed decision with... I am also doing some running as well. I have been increasing my distance lately, and this weekend I jogged 7 miles..... and was a complete waste case for the rest of the day. I need to figure out why I want to run these long distances, other than bragging rights.
          I agree with you about the knee tucks, and have been thinking I need to go to the next progression. I have done the flat bent knee raises a few times, and they seem to be "easier" than the knee tucks. Same goes for the horizontal pulls. It seems that my grip strength is the limiting factor with this exercise, so I have added the Grip strength routine from CC2 on the days I do pushups. I added Calf Raises to the days I do squats.

          As far as the taking scheduled breaks, I read that in "The Purposeful Primative", which I also got from Dragon Door. I am going to schedule breaks, and my even completey change my workout.. ie do kettlebell workouts instead. Having read several of Pavel's books, I certainly see the advantage of having multiple strength tools in my arsenal.

          I haven't been doing CC as long as you have, but I have seen changes in my physique in the time that I have been doing it. I also have noted an increase in my strength level as well. My plan is to continue my training, in one for or another, for the long haul. I feel sooooo much better now than I did 8 months ago. Thanks again for stopping by, your input is appreciated!
          Last edited by ssn679doc; 01-07-2013, 05:02 AM.

          Comment


          • Sunday:

            It was a rest day, and after my long run on Saturday, I needed it. I completed the 7 mile run, and had zero energy for the rest of the day. I was also starving all day... As for diet on Saturday, we didn't have baked chicken... wifey had me cut the bird up and she cooked it in the crockpot in a salsa until it fell off the bone, then topped it with cheese and we consumed... It were tasty!

            Diet:

            B: yogurt, scrambled eggs and Canadian bacon

            L: Left over chicken salsa

            D: fasted, as Sunday is a short day

            S: walnuts

            Comment


            • Monday:

              Today was a Squat and pull-up day. I completed 3 sets of 50 reps of 1/2 squats, which means I move to full squats next! Legs were tired, not really sore, and recovered fairly well within and hour or so. I pushed yself a bit on the Horizontal pulls. My grip strength is still a limiting factor, so I had to find a "work-around" to get in a good shoulder work out. I complete 3 sets of 30 reps and I ended up doing them in mini-sets. Do as many as I could without failing, wait 10-15 seconds, do some more until I got the number of reps in the set. I rested 3 or 4 minutes between sets, and by oing that I got 30 reps in 3 "sets". Grip strength will improve. I also completed 4 sets 30 reps of bent knee 2 legged calf raises from the floor.

              Diet:

              B: 1/2 cup yogurt, 1 left over scrambled egg and 4 slices of Canadian bacon

              L: BAS, chicken parmesean

              D: IF

              S: 3 or 4 handfuls of walnuts and mixed nuts

              I loaded a "calorie counter" on my Kindle today. I'm curious as to how my diet fares for calories and macro-nutrients. The set-up of the app will have to wait until tomorrow....

              Comment


              • Doc

                Congrats on the squats. Hey, if you get into kettlebell workouts, be sure to post your impressions. I am very curious about some of the moves, especially swings and turkish getups. Kinda worried about overworking my back, though.

                How are the calf raises going? I found that in my case, I could only manage 17 to start with, but I added 5 reps per week without a problem. I forget if I started on a step, but if I didn't, I moved there pretty quickly. After making it to 4 x 60 before my last break, I came back starting with sets of 40. When I hit 60 again, I'll see what I can do with one set on a single leg.

                That has been the way I've been progressing for the most part. When it's time to move to the next step, I'll do one easy set to see how my parts react. Everything has been going smoothly, so far. Progress seems slow with the pullups--the strength just doesn't seem to be coming around. I haven't really pushed myself yet because I had been feeling a little bit of weirdness in my elbows. Nothing lingering, but it just didn't feel right. That has largely subsided. I'm thinking about trying Pavel's "Greasing the Groove" method on the pulls because I suspect that it isn't so much lack of muscle strength as my nervous system's ability to recruit that strength. My arms are working hard, but my lats don't seem to be "pulling their weight". First though, I am trying some more high-rep sets of vertical pulls. It will be an interesting experiment.

                Comment


                • Hey Diogenes,

                  I have read Pavel's book Enter the Kettlebell, and found it intriguing. I could easily get distracted because there are so many different training routines out there. I considered doing a GTG routine for pulls as well. If/when I start doing kettlebell workouts, I will certainly post my results.
                  As far as calf raises go, I have always had big geefy calves, and I find the number of raises I am doing to be fairly easy at this point. I feel more stress in my feet, almost cramping at times, so I will follow the path laid out and strengthen myself as I go.


                  Tuesday: Was a rest day, so I tried making yogurt. I used whole milk and heated it, allowed it to cool, added a starter culture and put it in a cooler with hot water. It seemed to work, but I haven't eaten any yet. It was a WHOLE lot cheaper to make it myself than to buy it at the store.

                  Diet:

                  B: 1/2 cup yogurt, scrabled eggs

                  L: BAS, chicken parm

                  D: 1 cup "no fat" yogurt.... yeah, I'm not a big fan.... tastes weak, watery but it was the only Greek Gods plain yogurt they had.... so what ya gonna do??? Make your own?

                  S: 3 handfulls of raw walnut pieces.


                  I put an app on my Kindle to start tracking my macros. I loaded yesterday and today's diet, and both days were just over 1500 calories per day, and more than 50% calories from fat..... I may even track calorie expenditures from exercise...
                  Last edited by ssn679doc; 01-10-2013, 01:54 AM.

                  Comment


                  • Wednesday:

                    It was a pushup, leg raise day. Completed 3 sets of knee pushups at 35, 30 & 25 reps. Basically the same as last time. I switched to Flat Knee Raises instead of flogging myself with the knee tucks. Completed 3 sets at 20, 17 and 16 reps. Definitely felt like I worked my core! Also did the grip strength protocol which was 2 sets of isometric hand exercise of 10 reps per set, 2 sets of finger pushups at 5 reps of wall pushups and 4 sets of horizotal bar hang for 30 seconds each set. I meet the reqs for the next progression, so I will graduate to a full bar hang, working up to 1 minute per set.

                    Diet:

                    B: 1 cup of nasty ass fat free yogurt..... blech!

                    L: BAS, bowl of beef and veggie soup

                    D: Italian sausage in tomato sauce

                    S: 3 handfulls of raw walnut pieces

                    Comment


                    • Thursday,

                      Today was supposed to be a run day... however, there was a meeting at work I was "invited" to attend..... a 30 minute meeting that ended an hour and a half latter..... by the time I got home, there was no time to run and to say the least, the hens that were all still in their coops were pissed! and hungry too! Oh well. Such is life.

                      Diet:

                      B: 1/2 cup home made yogurt.... much better than that fat free crap!

                      L: BAS, bowl of vegetable beef soup

                      D: Italian sausage

                      S: 3 handfulls of mixed nuts

                      Comment


                      • Friday:

                        Today was a squat and pull up day. It rained, so I will do the pull ups outside tomorrrow.... yeah, I know... suck it up buttercup, it's only water.... I did do my squats though. My planner says 1/2 squats, 3 sets, 50 reps. I did 3 sets of 50 reps... of full squats... ooops, but yay! Legs actually feel pretty good. There wasn't much difference in the effort from 1/2 to full squats, no blood- no foul.

                        Diet:

                        B: 1/2 cup home made full fat, full flavor yougurt with strawberry preserves, 2 boiled eggs

                        L: BAS, bowl of home made beef and vegetable soup

                        D: Chuck roast w/ roasted carrots. I got froggy and made dessert too. A "Paleo" tiramisu. Pretty good stuff.

                        S: A variety of nuts

                        I had to go deliver some eggs so I was out in town, and I have been reading lately about home cheese making, and considering trying it out. So after reading about different kinds of soft, hard, Italian cheese etc I decided to buy some cheeses and try before I embark on making them. I got some mascarpone and chevere to try. I wanted a dessert for dinner, and I have heard about mascarpone and decided to make a dessert with it. I was going to just whip it with some honey and serve with fruit until I read the container. It has a recipe for tirimisu, and all of the ingredients were pretty much paleo, with the exception of the sugar and the lady fingers. I substituted honey for the sugar, left off the lady fingers and viola, I have a paleo, high fat, low carb dessert!!! Having never made tirimisu before, I think it turned out pretty good. It was nice and fluffy, almost like a mousse. I can see me doing that again, but using a little less honey, as it was a little tooooooo sweet, not inedible, but a little bit went a loooong way!
                        Last edited by ssn679doc; 01-12-2013, 08:31 AM.

                        Comment


                        • Saturday:

                          Was a rest day. Not much happening. Did some garden planning, other than that it was a pretty uneventful day.

                          Diet:

                          B: 1 cup of that nasty no fat no flavor crappy yogurt..... thank the gods its gone! 3 scrambled eggs and a pork sausage patty.

                          L: BAS, roast and carrots

                          D: BAS, Polish sausage, tirimisu

                          Comment


                          • Sunday:

                            Legs were a little sore from Friday's squats. It's a run day, and the legs didn't stop me from running. Ran 6 miles, slower than my last runs pace, which didn't bother me. I'm glad I got the distance in. Burned a crap ton of calories! Heart rate never got much above 154, and it was in the mid to upperr 140s for a majority of the run.

                            Diet:

                            B: 1/2 cup homemade yogurt w/ strawberry preserves

                            L: Chicken stirfry with peppers, pok choy, shrooms, onions, celery, and a tirimisu

                            D: Fast, since it's a short day.

                            S: party peanuts

                            Comment


                            • Monday:

                              It's a pushup and leg raise day. Completed 3 sets of knee pushups at 35, 27 & 25 reps. Completed 3 sets of flat knee raises at 25, 20 and 20 reps. Also completed grip strength workout. 2 sets of 10 isometric hand exercises, 2 sets 5 reps fingertip wall push ups, and 4 sets of bar hang at 30, 30,30,28 seconds.... yeah, I know.... 2 seconds???

                              Weighed in today at 235.6. That puts me about a pound above my lowest pre-holiday weight. That means Christmas is gone, and Thanksgiving is leaving right around the corner!!! yeah!

                              Diet:

                              B: 1/2 cup home made yogurt, 2 hard boiled eggs

                              L: BAS, polish sausage, the last of the tirimisu

                              D: fast cuz I'm just not hungry

                              S: party peanuts

                              Comment


                              • Tuesday:

                                A rest day, and wet weather, so I watched the Sherlock Holmes: The Game of Shadows. I enjoyed it.....

                                Diet:

                                B: 1/2 cup yogurt, 2 hard boiled eggs, and some Sweet Italian Sausage

                                L: BAS, home made veggie and beef soup

                                D: BAS, baked chicked, 2 wings and 2 thighs

                                S: 1/2 cup yogurt


                                Wednesday:

                                A squat and pull up day. Crappy weather, yet again, so no pull ups. I will do them tomorrow after my run. I did do 2 sets of 50 reps of full squats and 4 sets of 35 bent knee calf raises. Legs feel pretty good. I looked at the CC progressions for squats, and for full squats the progression is 2 sets and the progression standard is 30 reps.....

                                Diet:

                                B: 1/2 cup yogurt

                                L: BAS, home made veggie and beef soup

                                D: 4 hamburger patties w/ mustard....... I was making salad when they were cooking, so some of them got pretty well DONE.... so I was really eatting 4 charcoal patties.....

                                S: 1/2 cup yogurt

                                Comment

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