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Thread: Primal Journal: Phreebie rocks the Grok PB page 6

  1. #51
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    Primal Fuel
    Merry Christmas everybody.

    So I've been working night shifts for both xmas eve and Xmas day. The boss gave me a budget to get some food for my crew, and we used the BBQ. I had around 20 people to feed, and I think I did OK. We got a large piece of porterhouse and sliced our own steaks from it, a reasonable sized boneless ham, a rotisserie chicken, some additive free sausages a large tray of eggs, onions and salad makings. I almost fed 20 people primal by stealth, but in order to keep with cw traditions I also got some bread, garlic bread, juice & sodas, potato chips and chocolate biscuits. The guys generally agreed that it was the one of the best bbqs they have had and I made it in slightly under budget. As well we have enough left over to have a good sized lunch on Tuesday day shift.

    Today, Christmas day I slept. We are going over to my parent's place tomorrow for the family time. This evening, I did my workout.

    The wall press ups got interrupted by a phone call (I was at work, so had to answer)
    So warm 10/10 work 20/50/50/50 progression standard easily. The knee tucks did better, I made the progression standard, but so far they don't feel as smooth/polished as the other exercises. Not to worry I did make the standard warm 10/10 work 40/40/40, so next push up/leg raise work out will be level 2.

    I've been keeping up with the dynamic stretches every day too, and am adding in 10 minutes of meditation as well. Speaking of which, I shall now go and get in today's session.
    Last edited by phreebie; 12-28-2011 at 12:41 AM.
    Live. Grow. Flourish.

    My Journal/story is at http://www.marksdailyapple.com/forum/thread38948.html

  2. #52
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    I've been a bit lax on the food front these last few days. Still been wheat free/low carb but a lot of sugar/chocolate.

    The strength/flexibility/meditation is still on schedule too.

    First day off tomorrow, yay!
    Live. Grow. Flourish.

    My Journal/story is at http://www.marksdailyapple.com/forum/thread38948.html

  3. #53
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    Today I did the last of my exercises at level 1, doing 10/10/50/50/50/ short bridges and 10 sec/ 2min headstands. Now it is two days of rest, and next week on up to level 2. I will do sprints on one of those rest days.

    Warning: Deep & Meaningful Philosophical content follows

    Well if that didn't put you off, here's the story. I received an email from my martial arts instructor that posed the following questions. I'm sure he posed them to everyone and not just me. It is in a similar vein to the write your own eulogy exercise:

    Allow me to pose 3 different questions, which may make it easier to acess your thoughts.

    Premise; If you had 2 minutes to live and could still speak, to your eldest son,daughter/friend/young person starting out..you get the idea...

    1 What three significant thoughts/things you have learned in your entire lifetime do you feel would benefit him/her/them most?

    Question 2 ...Have you done this?
    Question 3.. if not What are you waiting for?

    Question 4.... If not any of them, as you may not like your kids or have few friends, have you anything I might benefit from?

    I actually didn't need to think about this for very long, and rather than give a cute reply, I came up with this:

    1 Three things:
    a. Look after your health; follow a primal diet, stretch and do calisthenics regularly and allow yourself to rest & heal. Breathe.
    b. Level up; develop yourself and your skills, learn new skills, approach them in a systematic, progressive manner and practice regularly, have goals.
    c. Enjoy life; approach tasks and encounters with relaxed enthusiasm, expect abundance – not everything needs to be a competition, don’t feel obliged to justify yourself to anyone else.

    I summarise these as:
    a. Live
    b. Grow
    c. Flourish

    2. I am doing this. Now. I had been going along for a long time following parts of this, off and on. It was around June of this year that I started to really put it all together, and I feel that it is working well for me. Mentally, physically and spiritually I feel in the best shape I’ve ever been in, and it can only get better. At different times I have probably been stronger in 1 or two of these areas than I am now, but was always missing at least one of the others. I don’t know what prompted this epiphany, whether as a result of introspection after my birthday, as a result of something I read, studied, practiced, assimilation of ideas from martial arts, introspection after my Dad was diagnosed with prostate cancer or whatever. Life is good and getting better.

    3. See 2. I still have a way to go, but I’ll get there.

    4. I would like to think that were I to have children that I would never need to say these things to them in my final 2 minutes and that they have learned these things from me throughout my life. I would like to spend that last two minutes saying good bye, so that we may all approach the next step with relaxed enthusiasm.


    I wonder what response, if any, this will elicit from him.
    Live. Grow. Flourish.

    My Journal/story is at http://www.marksdailyapple.com/forum/thread38948.html

  4. #54
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    So this week was level up week on the CC, and also back to low sugar/carb/alcohol. The scale hasn't been too unkind over the holidays and I'm floating around the same point I was about 2-3 weeks ago, and feeling motivated to keep things tight so overall not too bad.

    A quick catch up of the exercise journal:

    03-01
    Pullups - warm horizontal 5 - work Horizontal 10
    Leg raises - warm - flat knee raises 5 - work flat knee raises 12/12

    Dynamic stretches level 2 - 30 sec
    Plank 90 secs - may cut this back to 60 if I do it every day with the stretches.
    Meditation 10 min

    Aikido class

    02-01
    Rest day
    Dynamic stretches level 2 - 30 sec
    Plank 30 secs
    Meditation 10 min

    01-01-12 Happy New Year
    Pushups - warm - wall 10/10 - work - incline 20/20
    Squats - warm - 0 work - jacknife 20/20

    31-12

    Rest day
    Dynamic stretches level 2 - 30 sec
    Meditation 10 min

    Calf raises 20/20 level 2 - next week add another set of 20

    30-12

    Rest day
    Dynamic stretches level 2 - 30 sec
    Meditation 10 min
    Live. Grow. Flourish.

    My Journal/story is at http://www.marksdailyapple.com/forum/thread38948.html

  5. #55
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    Don't you wish you had a strawberry cane in the back yard?
    Live. Grow. Flourish.

    My Journal/story is at http://www.marksdailyapple.com/forum/thread38948.html

  6. #56
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    Last couple of days I've been dropping 0.5 to 1 tsp of butter into my first coffee. It seems to keep me going longer, and I'm not snacking on almonds or fruit as much.

    Rest day
    Dynamic stretches level 2 - 30 sec
    Plank 30 secs
    Meditation 10 min
    Live. Grow. Flourish.

    My Journal/story is at http://www.marksdailyapple.com/forum/thread38948.html

  7. #57
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    6 month mark review:

    The New Year traditionally brings with it a period of review, as well as the setting of goals and plans to achieve them. The beginning of January 2012 marks 6 months of primal living for me, and 1 month of convict conditioning. So what has that done for me?

    2011 kicked off and I wasn’t really that happy with where I was in terms of my health, weight or energy levels. I had just got back from an awesome trip to the USA, having put on a lot of weight, and despite having lost a lot of weight since the time I had been there last, I had put most of it back on before we got there. Hence my in-laws had no r5eason to believe that I had been anything other than a lard ass for all of the intervening time.

    I would lose weight without too much trouble, but then turn around and balloon back up again even more effortlessly.

    2011 would be different I told myself. I played around with the diet plans that had worked for me in the past, and while the tracking was going pretty well, the weight loss wasn’t. It was just one long plateau after the other, or a maddening yo-yo up and down of the same 1-2 kgs.

    My wife had enjoyed a lot of success with weight loss prior to our USA trip, doing mostly bodyrock.tv workouts and the couch to 5k running program, along with pretty strict calorie counting.

    I decided to start the C25k program. Of course when one looks at the first weeks of that program, one thinks “pah! is that all? I can run for longer than that!”

    However I had started and failed at many other programs in the past and so decided to stick to the program exactly as written. I also stuck to the schedule as stringently as I could, given the constraints of my work schedule.

    Speaking of work, the crew started a weight loss challenge. As the weight loss challenge was finishing in June, I discovered the primal diet after realising that conventional wisdom wasn’t working for me.

    I lost more in the month after the work competition ended, than I did during the entire 3 month challenge! According to the scale and the rough estimates provided by a caliper, I have lost 9kg and gone from 18 to 11% body fat in the last 6 months. What is more is that it hardly feels like I am working, or depriving myself. Making healthier choices doesn’t mean sacrificing great taste or flavours.
    Live. Grow. Flourish.

    My Journal/story is at http://www.marksdailyapple.com/forum/thread38948.html

  8. #58
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    Review - 1 month of convict conditioning

    The beginning of January also marked the end of my first month of using the convict conditioning system. When I started the Primal Blueprint, I stopped doing the running as I felt I had achieved what I set out to achieve, and I was concerned that long term I was going to get an injury. I was already feeling it in the knees.

    I started with the ‘Lifting Heavy Things’ or LHT progressions as described in the Primal Blueprint. Taking my cue from the success I had with the C25k, I decided to take the time to do the self assessment that is included in the free fitness ebook, and start where Mark recommended.

    So I began, and I did all of the exercises regularly, and I was soon hitting the progression standards for the early progressions. I found that on the dive bombers in particular that I was struggling with sufficient range of motion in my shoulders, yet I could do the required number of beginner reps of the overhead press, so I went straight to that step. Soon I was doing most of ‘the essential primal movements’ and looking back on my notes, I wasn’t doing to badly. 2 sets of 35 full push ups with good form etc. My workouts were taking around 45 min each, and I felt like I wasn’t getting them in anywhere near frequently enough. It was getting to the point that I was running 2 to 3 weeks between workouts, then over a month! I just wasn’t making progress, and something wasn’t working for me.

    I realised this around mid-November 2011, so I started to look around the primal/paleo community a little more for other options. The big thing seemed to be Olympic Lifts. We have a fitness room at work, with treadmills, weight machines & some free weights,so I could check that out and do some serious iron pumping. I started looking at programs: starting strength, stronglifts, etc. Watching youtube clips of Rippetoe coaching the correct form, pricing up bars & bumpers online.

    Then I heard about convict conditioning and got curious. Curious like I was when I first heard of the Primal Blueprint. This was mostly due to the announcement of the release of convict conditioning 2. Which many in the community said they were looking forward to. So I got my hands on CC2. Pretty much right at the front of the book, it says that if you are looking for workouts, they are n CC1. I read CC2 in just over a day, and a great deal of it made sense so I got CC1 as well. That also took little over a day to read the first time. I just couldn’t put it down. This was exactly the sort of thing I had been looking for all those years ago when I was stuck in a tiny cabin off base with the navy. Those cabins actually make a cell look quite luxurious.

    push-upsWhen I first saw the illustrations, flipping through the book, I was a little disappointed: Full pushups was step 5 of the progressions, the progression standard was 2 sets of 20. I was already knocking out 2 sets of 35, albeit with maximum effort. I had no doubt thatI could make the intermediate standard of the next progression and do 2x 10 close push ups.

    After then reading the book properly, I decided “settle down, ego-boy; start at the beginning. Remember the C25k and how you thought running for 60 sec at a time was not even worth doing? Remember how day 3 of week 5 kicked your ass?”

    So I decided to start at the beginning. I did make one concession to my ego, by starting with the ‘Good Behaviour’ program, rather than the ‘New Blood’ one. This has more to do with my work pattern and shifts meaning that a three day break in the middle had the potential to cause me to stall out. The day on/day off routine fits much better.

    So then there I was going from a reasonable effort at full push ups to 1 set of 10 wall pushups. Never mind. Like the diet, I have decided that I am in this for the long haul, so at the other end, the time I spent at the very beginning will be like a blink.

    The first week went well, and then the second week I made the intermediate standard, and still felt good. By this time I had also read through both books a few times. I decided it was time to add in the stretches from CC2. The book said every day was good, so that’s what I did.

    With the exercises I knew that I could make the progression standard, so I decided to do a couple of weeks at progression standard to make sure I wasn’t pushing myself to progress too early. I really wanted to lay that foundation. That whole “Stay on the level as long as you can, until it no longer works for you” mindset.

    In the second week at progression standard I decided to start with the calf and grip work on my rest days, rather than skipping days/workouts, I actually get restless on the rest days (great oxymoron right there).

    I’m doing the level 2 stretches, and feel ready to step it up to level 3, except I struggle to get off the ground for the N hold. With the daily stretches, I’m also adding in a 60 sec plank hold and 10 min of meditation. So the stretches & plank take me 5 minutes a day, and that includes 2.5 minutes of rest.

    My arms feel bigger now than they did when I was busting out full pushups, although I think a lot of that is down to a 30 sec straight bridge hold every day. I have always been a little lop-sided, but my left arm is not keeping up with my right at all. I’m not sure what to do about that at the moment, I expect it will even out as the exercises progress.

    Looking back, I think I could have had similar success with the blueprint progressions if I had approached them in the right way: only do a couple of exercises each workout and cycle through them, and really work those early progressions. These lessons are also serving me well with my martial arts practice as well.
    Live. Grow. Flourish.

    My Journal/story is at http://www.marksdailyapple.com/forum/thread38948.html

  9. #59
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    I usually like to do my workouts and stretches in the evenings. When I’m at work it can be super late in the evening – e.g. 0300! So Friday I was off work, and it was the first of the two rest days in the good behaviour program. I am doing the isometric stretches daily, so I was planning to get those in, but the day slid by and before I knew it we were off out for dinner.

    At dinner I had a couple of beers, only couple, and then we went home, but I didn’t feel like it was a good time to be doing stretches and meditating. A little later in the evening, after dinner was settled and I had consumed quite a lot of water, I felt like I could do the stretches. Then I reconsidered – it would likely be either half assed, or worse the alcohol in my system would mean that I would think I could stretch further than I really could and I would push it and injure myself, potentially stalling my progress for much longer than one day.

    So Friday became a day of total rest, and that’s ok.

    Saturday was martial arts classes first thing in the morning, and we did a bit of stretching, the kind where you have help from a partner. It isn’t CC style, but I go along with it. Then during some groundwork, Sensei had me on the ground and was standing up, demonstrating how to get the lock just right. Without the correct lock on, he said “See he could even kick me in the face from there. Go on, kick me in the face”.

    So I slowly arced my foot up and just touched his face. I’m sure he didn’t really believe that I could kick that high from the floor and got a little surprise, and said so. I just smiled and said “Must have been those stretches I was doing”

    We meditated some during martial arts class, and then later in the day I did my stretches and meditated some more. I’m still working that 60 second plank into the stretching routine as well. The last day of rest is also calf day now, so I did 20/20/20 of level 2 calf raises.

    Sunday, and the rest days are over, yes 2.5 hours of martial arts is a rest day, lol. Sunday and we are into the pushups and squats. Last week I did my first round of level 2 at the beginner standard. Level 2 is not that difficult and so I had some left in the bank after 2 sets of 10. Intermediate is 20/20 and progression is 30/30/30. I decided that I would progress it up the same way as the CC2 method for the calf raises, i.e I would go for 20/20/20 and then ramp up the number of reps per set until I hit progression standard.

    As with level 1, once I get to the progression standard I will simmer it there for at least a couple of weeks to prove mastery before moving on.

    Back on night shift tomorrow, and it’s a rest day.
    Live. Grow. Flourish.

    My Journal/story is at http://www.marksdailyapple.com/forum/thread38948.html

  10. #60
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    PrimalCon New York
    10-01

    Pullups - warm vertical 10/10 - work Horizontal 12/12/12 - last set after the knee raises
    Leg raises - warm - flat knee raises 10 - work flat knee raises 20/20/20
    Getting a clciking in my hip with the knee raises - maybe I should add a dozen or so to my stretch routine to help with hip mobility?

    Not too happy with the pull performance, but it was still an improvement, despite last week being on the soft side due to 1st week on new level.

    09-01

    Dynamic stretches level 2 - 30 sec
    Meditation 10 min
    Plank 60 sec
    Live. Grow. Flourish.

    My Journal/story is at http://www.marksdailyapple.com/forum/thread38948.html

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