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  1. Replies
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    I spent 14 months eating like it was going out of...

    I spent 14 months eating like it was going out of fashion....I got to 210 at 9% bf. It was hard to maintain and for a while after that I did not like food at all.

    Now I sit about 180 at about...
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    Functional for life

    This isn't my first log here, but it is my first for a long time.

    I read here a lot and post intermitently but after years of training and rugby the last couple of years I have trained solidly but...
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    Daily resets 1x5 minute crawl Rocking, head...

    Daily resets
    1x5 minute crawl
    Rocking, head nods, diaphragmatic breathing

    Hyper extensions on incline bench (hanging over it for 20 seconds the 10 reps x 2)

    Grease the groove overhead band...
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    A Dr Schwartz 'Heavy Hands' style training could...

    A Dr Schwartz 'Heavy Hands' style training could be an idea for you.

    Richard
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    Leapord crawling x 4 minutes Sled forwards...

    Leapord crawling x 4 minutes
    Sled forwards raises x 100
    Sled rows x 100
    Sled flys x 100
    Sled rear raises x 100
    Sled leapord crawls x 100 steps
    Backwards sled running x 4x50

    Richard
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    Oh boy, do I ever regret starting this thread...

    Oh boy, do I ever regret starting this thread haha.

    Love the debate guys but it is bordering on 'he said, she said'.

    If I may clarify - although these differing beliefs are in existence I...
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    Today OS resets first thing. BBS in the gym...

    Today
    OS resets first thing.

    BBS in the gym later:
    Shoulder press
    V-bar Pulldown
    Pec dec
    Leg press

    Extra
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    This is simply done to add to smoothies to add...

    This is simply done to add to smoothies to add good fat calories. This is based on recent research linking raw olive oil consumption to heart health. It is also a good way to increase calories for...
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    I agree, it is very hard to calculate unless you...

    I agree, it is very hard to calculate unless you follow the zone.

    I can easily calculate my fat consumption from oils. Every serving I have is in tablespoons.
    I have one olive oil on wakening....
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    Fat consumption

    Hey everyone

    I am always curious as to how much fats people consume.

    How much do you take in from oil's (olive, coconut etc)?

    Richard
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    Hey Michael - why have the BBGB been removed? I...

    Hey Michael - why have the BBGB been removed? I did 2x50 band good mornings today, trying to focus on pushing bum back and placing the weight on my heels. Interesting movement.

    Oh come on, you...
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    Thanks Michael. My 2x50 on elevated shoulder...

    Thanks Michael.

    My 2x50 on elevated shoulder Glute bridges today did a lot of good things to my back. Trying to follow Bret Contreras suggestions making sure I get hips as high as possible and...
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    Michael, are these with elevated shoulders or...

    Michael, are these with elevated shoulders or lying flat on the floor?

    Today:
    2x50 hip belt squats
    Calves
    2x50 hip thrusts (shoulders elevated)
    2x50 BB curl.

    Mega sweat on. Great workout.
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    Check out 'renegade rowing' Patrick larxom is an...

    Check out 'renegade rowing' Patrick larxom is an incredible coach that posts daily row in workouts. They range from short and long intervals to metcons involving rowing.

    Rich
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    Mondays session: Max tension shoulder press...

    Mondays session:
    Max tension shoulder press
    Slow negative of 6 seconds, explosive press up x 12
    Overhead carry x 1 minute
    Dip stretch x 30 seconds
    x 2 rounds

    Shoulders are sore today...
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    Today Shoulder shocker 2.0 x 2 Diamond pushups...

    Today
    Shoulder shocker 2.0 x 2
    Diamond pushups 10-1/farmers walk up and down gym
    10 diamond pushups / up and down gym farmers walk
    9 diamond pushups etc

    Calves 5 sets 60kg's
    Curls 1x100...
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    Shoulder shocker 2.0 x 3 rounds Lunges up and...

    Shoulder shocker 2.0 x 3 rounds

    Lunges up and down the gym x 3 sets
    Diamond pushups 10-1/Farmers walk up and down the gym
    10 diamond pushups
    Up and down gym Farmers walk
    9 diamond pushups
    Up...
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    Today: 2 mins crawling as warm up 2x50 front...

    Today:
    2 mins crawling as warm up
    2x50 front raises
    2x50 straight arm band Pulldowns.

    Richard
  19. I will need to read back through the post -...

    I will need to read back through the post - rushing a bit just now - but I would consider adding some coconut oil to the coffee to your fat intake. I add a tablespoon in the one coffee I have each...
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    So far today 1. Half cup of porridge + table...

    So far today

    1. Half cup of porridge + table spoon of olive oil
    2. Two slices of bacon, 2 poached eggs, 2 pieces of black pudding
    3. Latte with tablespoon of coconut oil
    4. Whole milk, 1/2...
  21. I used to measure everything, but it became a...

    I used to measure everything, but it became a chore + no one I worked with cared about calculating their basal metabolic rate BMI etc. Yawn.

    You say you feel better, so that's huge. Regardless of...
  22. It would depend on your activity...

    It would depend on your activity level/duration/intensity of workouts etc.

    My smoothies are really simple ....
    Roughly 200mls or a coconut milk/water mix
    Roughly 400mls of full fat milk
    Half a...
  23. Thread: Coconut oil

    by Richardmac
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    Just checking in....wow folks great responses. I...

    Just checking in....wow folks great responses. I have to say I really look forward to my coffee in the AM with coconut oil. Coworkers thought I was odd as I approached the microwave with coffee with...
  24. Thread: Coconut oil

    by Richardmac
    Replies
    13
    Views
    1,662

    Coconut oil

    Hey folks

    Just wondering how you use coconut oil?

    I am currently adding 3 teaspoon fulls to my latte before putting the milk/coffee in the microwave at work and heating it up. Adds some...
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    Primal Jessjane, what is your recipe for paleo...

    Primal Jessjane, what is your recipe for paleo cookies?

    Today was
    joe defranco shoulder shocker (front raise, side raise and seated cleans) 8 reps of each, for 3 sets.
    8x8 incline raise.
    BB...
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