12/16/09 - 12/31/09

12/16: Upper Body PUSH
12/17: Rest
12/18: Total Body
12/19: Rest
12/20: Rest
12/21: Upper Body PULL

12/22: Legs
Hit my personal record: 310lbs

12/23: Upper Body PUSH
12/24: Rest
12/25: P90X+ Total Body Plus
12/26: Rest
12/27: Rest
12/28: P90X Chest & Back
12/29: Squats, Front Squats, and Box Jumps
12/30: P90X Shoulders & Arms
12/31: Rest

12/15/09

Legs

• Squats 6x5 (205, 225, 230, 235, 240, 245)

Got 4 reps with 245. Still, only 2 weeks ago this was my 1RM.

Based on the weight/reps @ 240 and 245, I should be able to do 280-285 IRM. That will be the goal this Friday

Primal Diet: 75-80%

12/14/09

Upper Body PULL
10 rep range again this week. Bodyweight (BW) is rising steadily - now up to 187 (188 with the extra sweatshirt). Rest between sets was 90 seconds

• Pull-ups 5x10 (BW 188)
  
• Hanging Rows 3x10 (BW 187)
  
• Seated Row 2x10 (100)
• TG Lower Back 2x10 (100)
• TG Vertical Traction 3x10 (110)
• TG Upper Back 2x10 (75)
• Curl 2x10 (55) - outside grip on curl bar
  

Diet: Good, 75-80% Primal

11/12/09 - 11/13/09

Rest Days

12/11/09

Total Body

• Squat 2x5 (205, 225), 1x3 (245), 3x1 (265, 270, 275)
  
• Hanging Rows 6x10 (BW 186)
  
• Dips 6x10 (BW 186)

Squat with 275lbs is my new 1RM Personal Record (PR) - woohoo!

I then did DB Presses 3x10 (25, 30, 35)


Primal Diet: spot on!

12/10/09

Rest Day

12/09/09

Upper Body PUSH

• Bench Press 5x10 (115, 120, 125, 130, 130)
  
• DB Press 4x10 (30, 35, 35, 35)
  
• DB Shrugs 3x10 (75)
  
• Tricep Push-downs 3x10 (110, 120, 130)
  

3rd set of bench was 9 reps, 4th set of bench was 8 reps, 5th set of bench was 7 reps

2nd set of Press was 6 + 4 Push Presses, 3rd set of Press was 7 + 3 Push Presses, 4th set of Press was 5 + 5 Push Presses


Primal Diet: Great all day

12/08/09

Legs

• Pause Squat 3x5 (175, 195, 195)
  
• Squat 2x5 (215, 225)
  
• Squat 2x10 (175, 185)
  
• Pause Squat 2x10 (145, 145)

Was going to do 4-5 sets of Front Squats, but it was killing my wrist, so I did 2 additional sets of squats and pause squats to finish it up.

On Friday I plan on beating my 1RM record (255) since coming back - I'll be shooting for 260 or maybe even 265

Primal Diet: dead on!

12/07/09

Upper Body PULL
I decided to keep everything in the 8-10 rep range again this week. Bodyweight (BW) is up to 185 (186 with the extra sweatshirt). Rest between sets was 90 seconds

• Pull-ups 3x8 (BW 186)
  
• Chin-ups 2x8 (BW 186)
  
• Hanging Rows 3x10 (BW 185)
  
• Seated Row 2x10 (90)
• TG Lower Back 2x10 (90)
• TG Vertical Traction 3x10 (100)
• TG Upper Back 2x10 (70)
• Curl 3x10 (55) - outside/inside/outside grip on curl bar
  

Diet: Very Good, 85-90% Primal

12/05/09 - 12/06/09

Rest Days

Crappy Diet Days

12/04/09

Total Body

Today was a beatdown from HELL, something I had not done in a loooooong time!

Total Body Warm-up

Metabolic Pairings (2 rounds of each):

• Squats x5 (185)
  
• Manmakers x5 (20 DB's)
  

• Power Cleans from the deck x5 (95)
  
• 20" Box Jumps x15

The Bear 2x5 (75)

DB Bear Complexes 5 rounds (25 DB's)

The weights used for each exercise is lower than usual so that form will not break down and due to the short rest intervals and lack thereof in places

Specific details on these routines can be found Here


Primal Diet: Great all day, but I know I'll be indulging in a few QCB's later this evening

12/03/09

Rest Day

12/02/09

Upper Body PUSH

• Bench Press 4x10 (105, 115, 115, 115)
  
• Press 4x10 (65, 75, 85, 85)
  
• DB Shrugs 3x10 (55, 65, 75)
  
• Tricep Push-downs 2x10 (110, 120)
  

3rd set of Press was 7 + 3 Push Presses
4th set of Press was 5 + 5 Push Presses

Primal Diet: Great all day, but I had 2 Troegs Mad Elf Ales as a nightcap

12/01/09

Legs

• Squat 5x10 (175, 175, 180, 185, 185)
• Deadlift 5x5 (145)

I went in the 10 rep range with only 90 seconds rest between sets to change it up, since each body part was hit hard 3x last week. Totally different feel; legs were on fire and were super-pumped.

On the 4th set of squats, I felt a pain in my left outer quad. On the 5th set, I stopped at 8 reps due to pain. It was nothing too bad, but I did not want to push it. It's fine now.

Kept it light on deads to test the waters, and due to the quad. I was not sure how my lower back would respond. So far so good :D

Next week I'll go back to 5x5's since each body part will only be hit 2x

Primal Diet: was tight all day, but I had a very small slice of homemade pie at 7pm. Still, a pretty solid day.

I was in the mood to celebrate a significant event in my life today with a high alcohol craft brew, but I refrained :D

11/30/09

Upper Body PULL
I decided to keep everything in the 8-10 rep range for the first half of this week. Bodyweight (BW) is up to 184. Rest between sets was 90 seconds

• Pull-ups 3x8 (6+2 jump, 5+3, 5+3) (BW)
  
• Chin-ups 2x8 (7+1, 7+1) (BW)
  
• Hanging Rows 3x10 (BW)
  
• Seated Row 2x10 (80)
• TG Lower Back 2x10 (80)
• TG Vertical Traction 2x10 (90)
• TG Upper Back 2x10 (65)
• Curl 2x10 (45) - went really light here
  

Primal Diet: On the money!

11/28/09 - 11/29/09

Rest Days

and since there was still tons of leftovers, Gluttony Days. The beauty of the bulking phase is you get to eat all you want without feeling bad about it :D

11/27/09

Total Body

• Squat 1x5 (210), 2x3 (225, 230), 3x1 (245, 250, 255)
  
• Weighted Pull-ups 1x5 (bw+25), 2x3 (bw+35), 3x1 (bw+40)
  
• Weighted Dips 1x5 (bw+35), 2x3 (bw+45), 3x1 (bw+55, 60, 60)

BW = 182lbs

On the 250lb squat, I did not go down deep enough the 1st attempt. I got a spotter and did it again properly. He spotted me on the 255lb as well. Got them both rather easily.

Failed on the last weighted dip - dropped dowm, but could not press back up

Primal Diet: Tight!!!

11/26/09

Rest Day

And

Gluttony Day

Enough said.........moving on...

Mass/Strength Routine III

Monday: Upper Body Pull - HEAVY

1. Pull-ups 5x5
2. Hanging Rows 5x5
3. Lower Weight Ancillary Work (Low Row, TG lower Back, Curls - 2x8-10 each)
   

Tuesday: Legs - HEAVY

1. Squats 5x5
   
2. Deadlifts 5x5
   

Wednesday: Upper Body Push - HEAVY

1. Bench Press 5x5
2. Press 5x5
3. Lower Weight Ancillary Work (BW Dips OR Side Tri-rise, Military Push-ups, Tricep Push-downs - 2x8-10 each)

Thursday: REST

Friday: Total Body - HEAVY

1. Squats 1x5, 2x3, 3x1
2. Pull-ups 1x5, 2x3, 3x1
3. Dips, 1x5, 2x3, 3x1
4. Snatch 3x5 (Optional)
   

Saturday & Sunday: REST

---

This is essentially a blend of:

• Mass/Strength Routine (6 sessions/wk, each body part 2/wk)
• Mass/Strength Routine II (3 sessions/wk, each body part 3/wk)

One of the 3 Routines should work well for you and your schedule. Hell, why not mix it up, on occasion

As always, mix up the exercises to suit your specific needs and goals

11/25/09

Total Body

• Squat 5x5 (200, 200, 205, 205, 205)
  
• Hanging Rows on Rings 6x6 (181bw)
  
• Weighted Dips 5x5 (181bw + 25, 35, 35, 35, 35)

Done as a circuit. 1 minute break between squat, row & dips. 2-3 minute break between dips & squat

Rows were done explosively, with a 1 sec hold up top, followed by a slow, 4-second eccentric movement

Primal Diet: rock solid! Grok would be proud!!!

11/24/09

Rest Day

Primal Diet: solid!

11/23/09

Total Body

• Squats 5x5 (195)
• Bench Press 5x5 (135)
• Weighted Pull-ups (183 bw+20)

Done in 5 circuits. Rest was 2 minutes in between exercises

I skipped the Oly Lift today. I'll just do it on Friday this week, since I am still not all the way back yet.

Diet back to where it needs to be.

My weight is going back up, but it appears to be ALL muscle, and my strength is steadily increasing. I like the way I'm progressing!!!

11/21/09 - 11/22/09

REST Days

Diet was atrocious...not to worry - it's what I do over the course of the week and month that matters. Back to business tomorrow!

11/20/09

Legs (HEAVY)

• Squats
  
• 4x5 (175, 190, 195, 195)
• 2x3 (215, 215)
• 2x1 (240, 245)

10lbs heavier than last week across the board

I did it quite easily all things considered. I need to resist the urge to go as heavy as possible, since I feel like I am still just getting into the swing of things.

Next week, I'll see if I can add 5-10 lbs more

My diet has been absolutely spot on all week, and it will continue today. I'll likely indulge in a few Quality Craft Brews on Saturday or Sunday, but that's it.

A Great Warm-up

This is the warm-up I use for my Mass/Strength Routine II

General Warm-up
To raise the heart rate, get the blood flowing, and slowly warm up the body

• 500 Meter Row OR 3 minutes on a Cardio Equipment of Choice
• OR Jumping Jacks / Equivilant
  

More Specific Warm-up
To further increase joint movement and flexibility (approx 3 minutes)

• Arm Circle
• Elbow Flys
• Swimmers and Reverse Swimmers - each arm
  
• Cats & Dogs
• Pec Stretch
  
• Samson Stretch

Exercise Specific Warm-up
The exercises to be performed during the workout (or similar), but at significantly lighter weight to prepare the body for what's coming. They are to be performed with minimal rest in between exercises and rounds

Round 1

• BW Squat x 10
  
• Jumping Pull-ups x 10
  
• Push-ups on knees x 10

Round 2

• Squat with 45lb bar x 10
  
• Jumping Pull-ups x 10
  
• Push-ups x 10

Round 3

• Squat 95lb bar x 10
  
• Hanging Rows on Rings x 10
  
• Push-ups x 10

Round 4

• Squat 135lb bar x 10
  
• Pull-ups x 8-10
  
• BW Dips x 8-10

Round 5 (OPTIONAL - For 1RM days only)

• Squat 185lb bar x 5
  
• Pull-ups x 8-10
  
• BW Dips x 8-10

The weights and reps are based on my current abilities. Scale it up or down based on where you are for each given exercise.

Total warm-up time: 15 minutes, give or take

Mass/Strength Routine II

The Basic Formula is:

• SQUAT
• PUSH
• PULL
  
• over time, add a COMPLEX TOTAL BODY MOVEMENT

Here is an example of a Monday Wednesday Friday Schedule

Monday:

• Squat 5×5
• Weighted Pull-ups 5x5
• Weighted Dips 5×5
• Deadlift 3x5 (Complex Total Body Movement)
  

Wednesday:

• Squat 5×5
• Hanging Rows on Rings 5x5
• Bench Press 5×5
• Cleans 3x5 (Complex Total Body Movement)

Friday:

• Squat 2×5, 1x3, 3x1 (1 extra for fun...or a record)
  
• Pull-ups 2×5, 1x3, 2x1
• Weighted Dips 2×5, 1x3, 2x1
• Snatch 3x5 (Complex Total Body Movement)

NOTE: Make sure you do a proper Warm-up, even more important on Friday.

This routine utilizes the popular 5×5 method – a method popularized by programs like Starting Strength by Mark Rippetoe, that involves doing compound lifts for 5 sets of 5 reps, which allows you to strike a balance between strength building and superficial muscle hypertrophy. Done this way, your hypertrophy won’t be purely sarcoplasmic, which results in fluid-filled muscles that look big but don’t see a corresponding increase in actual strength. Instead, the 5×5 method promotes myofibrillar hypertrophy: hard, dense muscle fibers that increase strength and size (with no puffiness). In other words: Real Muscle!

This routine is based on lifting heavy & hard, and keeping the workouts spaced at least a day apart for a total of 3x/week. 3 sessions/week is plenty if you do it right. This is all about doing big compound movements that will really shock your central nervous system thus eliciting a Mammoth Nueroendocrine Response (release of anabolic hormones). The emphasis is on intensity and power.

This routine also prevents you from overworking yourself, thereby minimizing the release of catabolic (muscle wasting) hormones like cortisol.

Squats and Deadlifts are absolutely required. They engage the most muscles and produce the most testosterone, GH, and IGF-1. They will be the bedrock of this mass building campaign. Most elite programs recommend doing squats every session, and I tend to agree.

Deadlifts are a bit more taxing and so I relegated them to once per week.

Also note that Friday is the most demanding of the 3 routines, and it can be since there is an extra day of rest. It is also where you go for your 1-rep max every week

I have also supercharged each workout with a Total Body Olympic Lift. These complex movements will really maximum the effect!

For more mass, more lactic “burn” (and more GH secretion), super-set the exercises.

Metabolic Pairings can also be used here to change things up, and really pack on the mass: maximum muscle recruitment!

Refrain from any additional workouts throughout the week. The key is conserving strength and giving your body time to rest and recover for the next round of squats, deads, and presses.

Finally, the routines listed above are merely examples. They need not be performed exactly as shown. If your upper back is bothering you and Presses aggravate it, substitute another move. If you want to do Snatches instead of Push Jerks, go for it!

Metabolic Pairings

FULL DETAILS are listed below. For now, here is the Basic Formula I use:

• Heavy Lift (5-6 Reps)
• NO Rest - go immediately into the the following
  
• BW Conditioning Exercise (10-15 Reps)
• 75 Second Rest, maximum
  
• Repeat
  

Heavy Lifts I prefer:

• Squats
• Front Squats
  
• Deadlifts
• Thrusters
  
• Cleans
• Snatch
• Power Pulls

Conditioning Exercises I prefer:

• Burpees
• No Push-up Burpees
• Box Jumps
• Kettlebell Swings
• Manmakers
  

A Typical Metabolic Pairing Routine
2 Rounds Each Pairing - NO Rest Between Exercises - 75 Sec Rest Between Rounds:

Pair 1

• Squats x5
• Burpees x15

Pair 2

• Deadlifts x5
• Box Jumps x15

Pair 3

• Cleans x5
• Kettlebell Swings x15

Squats --> Burpees -->Rest -->Squats --> Burpees -->Rest -->Deadlifts --> Box Jumps --> Rest --> Deadlifts --> Box Jumps --> Rest -->Cleans --> KB Swings --> Rest --> Cleans --> KB Swings --> DONE

That's 6 rounds - Enough to smoke most mortals. As my fitness improves I go to 9 rounds or even 12 rounds!!!

Mix it up, challenge yourself, have fun, pack on the mass, and watch the fat literally melt away!!!

--- --- --- --- --- ---

Stripping Fat With Metabolic Pairings - by Christian Thibaudeau
The goal of these metabolic pairings is to drastically jack up fat use for fuel by increasing energy expenditure and stimulating the release of free-fatty acids. These fatty acids are shuttled into the bloodstream thanks to an elevation in growth hormone brought on by an increase in lactate production (which acidifies the whole body).

The best way to create this ideal internal environment is by using a combo of one weighted, relatively heavy exercise, and one high-speed, lower load movement (an abdominal drill is also added to the mix in the more advanced versions).

Metabolic Pairings - Program Design

• Use 2 or 3 combos per metabolic session
• Each combo is then performed anywhere from 2 to 5 times.

5 sets are reserved for those with a good level of conditioning, as it can quickly become hell on earth. Heck, I've had tough-as-nails football players quit after two rounds of the first combo because of severe leg cramps or nausea!

With this type of training, it's wise to gradually build up the volume (number of sets) and difficulty (level) of work.

Also, you don't have to use combos of the same level. For example, if you pick combos 1, 2 and, 4, you can do a level II for combo 1, a level I for combo 2, and a level III for combo 4.

How you put it all together is up to your imagination and puke tolerance.

---

Metabolic Pairings
Combo 1A: Clean-Grip Power Pull and Burpees (Level I)
The clean-grip power pull offers many of the benefits of the Olympic lifts since it's basically the pulling part of these movements. But to make it effective, you must really use a powerful thrust of both your arms and legs (ahem, engine principle).

Lower the bar like in a Romanian deadlift and then explode upward, bringing the bar to your sternum (much like an upright row) using a full lower body extension (ankles, knees, and hips) and upper body pull (arms, lower back, and traps). Since this movement is less technical than the full Olympic lifts, you can, and should do more reps, whereas you should stick to no more than six for the Olympic lifts.

A1) Clean-grip Power Pull - 8 to 10 reps
No rest
A2) Burpees - 12 to 15 reps
Rest 75 seconds

For this combo and all of the ones to follow, you can add an abdominal exercise after A2. In that case, you wouldn't rest between A2 and A3 (abdominal movement). You'd rest after the abdominal exercise.

---

Combo 1B: Thrusters and Burpees (Level II)
To make the thrusters even more effective for metabolic purposes, start each repetition by "power curling" the dumbbells to your shoulders.

A1) Thrusters - 10 to 12 reps
No rest
A2) Burpees - 12 to 15 reps
Rest 75 seconds

---

Combo 1C: Power Clean from Hang/Push Press and Burpees (Level III)
This is the most advanced version of the combo, and arguably the most effective in terms of body transformations.

A1) Hang Power Clean and Push Press - 4 to 6 reps
No rest
A2) Burpees - 15 to 20 reps
Rest 75 seconds

--- --- ---

Combo 2A: Bulgarian Squat and Shuffle Running (Level I)
Shuffle running is pretty simple: Imagine running in place, but taking extra long steps and jumping in the air slightly. The goal here is long steps and speed of movement. You switch legs in the air, but you aren't actually moving. Just move your legs as fast as you can without moving forward or backwards.

A1) Bulgarian Squat - 8 to 10 reps per leg
No rest
A2) Shuffle Running - Max reps in 45 seconds
Rest 75 seconds

---

Combo 2B: Stationary Lunge and Shuffle Running (Level II)
For the stationary lunges, start standing up with both legs together. Take a long step forward with the target leg and drop down into a lunge position, and then push yourself back up to the starting position. Alternate legs on each rep.

A1) Stationary lunge - 8 to 10 reps per leg (alternate)
No rest
A2) Shuffle running - Max reps in 45 seconds
Rest 75 seconds

---

Combo 2C: Walking Lunge and Shuffle Running (Level III)
In a walking lunge, you aren't pushing yourself back up from a lunge position, but rather moving forward by pushing yourself with the front leg and bringing the back leg in front, into a lunge position.

A1) Walking Lunge - 10 to 12 reps per leg (alternate)
No rest
A2) Shuffle Running - Max reps in 60 seconds
Rest 75 seconds

--- --- ---

Combo 3A: Snatch-Grip Deadlift and Three-Way Dumbbell Swing (Level I)
For the three-way dumbbell swing, there's no rest between each part of the set. So, you perform the required number of reps (15 for example) with the left arm, then immediately move on to the right arm, and then finally to both arms.

Since you're using the same dumbbell for all three portions, when you're up to the both arms portion, grab the one dumbbell with both hands (don't use two dumbbells).

A1) Snatch-grip Deadlift - 6 to 8 reps
No rest
A2) Three-way DB Swing - 15 reps left arm, 15 reps right arm, 15 reps both arms
Rest 75 seconds

---

Combo 3B: Snatch-Grip Power Pull and Three-Way Dumbbell Swing (Level II)
The snatch-grip power pull is performed the same way as the clean-grip power pull explained earlier. The only difference is the width of the grip: wide for the snatch-grip pull.

A1) Snatch-grip Power Pull - 6 to 8 reps
No rest
A2) Three-way DB Swing - 15 reps left arm, 15 reps right arm, 15 reps both arms
Rest 75 seconds

---

Combo 3C: Power Snatch from Hang and Three-Way Dumbbell Swing (Level III)
A1) Hang Power Snatch - 4 to 6 reps
No rest
A2) Three-way DB Swing - 20 reps left arm, 20 reps right arm, 20 reps both arms
Rest 75 seconds

--- --- ---

Combo 4A: Dumbbell Squat and Vertical Jump/Bodyweight Squat (Level I)
This one is essentially a triple set rather than a combo because when you reach a point where you can't jump you switch to bodyweight squats. On that later portion (squats), the goal is to get as many reps as you can in 30 seconds.

A1) Dumbbell Squat - 15 to 20 reps
No rest
A2) Vertical Jump and BW Squat - 8 to 12 jumps plus max BW squats in 30 seconds
Rest 75 seconds

---

Combo 4B: Leg Press and Vertical Jump/Bodyweight Squat (Level II)
A1) Leg Press - 15 to 20 reps
No rest
A2) Vertical Jump and BW Squat - 10 jumps plus max bodyweight squats in 30 seconds
Rest 75 seconds

---

Combo 4C: Back Squat and Vertical Jump/Bodyweight Squat (Level III)
A1) Back Squat - 15 to 20 reps
No rest
A2) Vertical Jump and BW Squat - 10 jumps plus max bodyweight squats in 30 seconds
Rest 75 seconds

DB Bear Complexes and The Bear

Dumbbell Bear Complexes
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters (Squat with a Push Press)

Loading should equal 45% of Lean Body Mass. Ex if your LMB is 150b, the total weight of the dumbbells should be 67.5bs, so you would use 30 or 35lb dumbbells depending on your conditioning and strength. Of course I would say just round it up!!!

This exercise is done on a 1 minute interval - it starts every minute, on the minute. The break you get depends on how fast you perform the sequence. Ex if it takes 30 seconds to perform the 15 moves, you would have a 30 second break.

This sequence is repeated for a total of 20 minutes!

You will find that every round "may" take longer, so your rest will diminish accordingly. The idea is to see if you can actually finish this exercise - you my not make it 20 minutes the first couple of times.

I would suggest that you try this routine with the appropriate weight, it is better than using lighter weight just to make it through.

---

The Bear (Barbell Version)
With at least 50% of your lean body mass perform the following movements with a barbell

1) Clean - from the ground, and catching it in the squat position, then stand up
2) Front Squat
3) Push Press
Number 2 & 3 should be done in one continuous movement known as a "Thruster"
4) Back Squat
5) Push Press (behind the back)
Number 4 & 5 should be done in one continuous movement as well.
6) Lower weight back to the floor.

The entire sequence is 1 Rep. Perform 6 reps.

Repeat all of the above 6 times.

If you do this with 50% of your lean body mass it will be challenging, anything less, and the results will not be the same. I typically do this with 70% of my Lean Body Mass!

Do 6 sets of push-ups after you recover

11/19/09

Upper Body (PULL) - HEAVY

• Weighted Pull-ups - 4x5, 3x2, 2x1 (25, 35, 45 Respectively)
  
• T-Bar Rows 2x5 (135)
• Row 2x5 (100)
• Hanging Rows - 2x8 (BW)

Diet is spot on yet again.

11/18/09

Upper Body (PUSH) - MODERATE

• Bench Press - 4x8 (105)
  
• Dips - 4x8 (BW)
  
• Military Push-ups - 2x8 (BW)
  
• Tricep Push-downs - 2x8 (100)
  

Primal foods all day - 95% - again, as close as I will get to perfection

Mass/Strength Routine

Day 1, Monday: Upper Body (PULL) - MODERATE

Day 2, Tuesday: Legs - MODERATE & Abs

Day 3, Wednesday: Upper Body (PUSH) - MODERATE

Day 4, Thursday: Upper Body (PULL) - HEAVY

Day 5, Friday: Legs - HEAVY

Day 6, Saturday: Upper Body (PUSH) - HEAVY

Day 7, Sunday: REST

---

MODERATE uses a weight that works for the 8-10 rep range

HEAVY uses a weight that works for the 1-5 rep range

A Typical Primal Diet Day

A typical day of eating for me is:

Pre-breakfast:
My Morning Coffee - with sugar and coffeemate, the most un-primal thing I do all day

Breakfast:
Primal Pancakes with berries (and usually Pecans)
OR
Omelet with 3 slices of Bacon
OR
Fage "Total" Greek Yogurt (Plain, whole milk) with 1/3 Cup of Fresh Blueberries
OR
Smoothie with Fage "Total" Greek Yogurt, Chocolate Whey Protein, Blueberries, and Crushed Ice

Post Workout:
Chocolate Whey Protein with 1/4 Cup Coconut Milk, 6 oz water, 1 T Olive Oil, and 1 T Almond Butter

Nutritional Supplements:
Animal Pack - a multi-vitamin/mineral product for Strength Athletes

Lunch:
Big Ass Salad - it's a mountain of food!!! Lots of fresh veggies, a high fat/low carb dressing, and 4-6 oz of protein (chicken, pork, steak, tuna)

Snacks (morning, afternoon and/or evening):
Nuts & Seeds with Blueberries
Veggies dipped in Almond Butter OR Thai Almond Sauce
Greek Yogurt with Blueberries

Dinner:
Chicken Breast, Pork Tenderloin, Turkey Tenderloin, Fish, Shrimp, and the occasional Steak
WITH
Some type of delicious and nutritious vegetables

It varies day to day, and there is plenty of variety. It is very filling, energizing, nutritious, and EFFECTIVE!!!

11/17/09

Legs - MODERATE

• Squats - 5x8 - (135, 155, 165x3)
  
• Step-ups 3x8 - (45)
  

Diet 80-85% Primal

11/16/09

Upper Body (PULL) - MODERATE

• Pull-ups - 6x6 - (BW)
  
• Hanging Rows - 4x10 - (BW)
  
• T-Bar Rows - 2x8 - (90)
  
• Lat - 2x8 - (100)
  
• Row - 2x8 - (80)
  
• Low Back 2x8 - (80)
  
• Curls 2x8 - (55)
  

Diet was 90-95% Primal!

11/15/09

Today is supposed to be a Total Body Day, but my shoulders are absolutely smoked, so I'll rest today instead of tomorrow, and see if I can get the workout in before work Monday morning. I'll just get a nice morning stroll in the park in this morning before the Steelers game.

Diet WILL be Uber-clean today!

11/14/09

REST Day...or should I say FEST Day? I went to the Winter Beerfest in Philadelphia today. Despite all the drinking, I still ate pretty decent - probably 65-70% Primal.

Now with that out of the way, I will resume tomorrow

11/13/09

Upper Body (PUSH)

• Bench Press 5x5 - (115, 125, 135x3)
  
• BW Dips 5x8 (BW)
  
• Slow Motion Military Push-ups 2x5 (BW)
  
• Press 2x5 (75)
  
• Shrugs 2x5 (90)
  
• Tricep Push-downs 2x5 (130)
  

Diet was as Primal as can be!

Diet has been excellent all week. It needed to be, since I'm going to the Winter Beerfest in Philadelphia tomorrow - 100 beers from 50 breweries to sample - woohoo

Right now, every muscle in my body is sore. I am beginning to feel like I was hit by a...two-ton...heavy thing...

And I like it! My appetite has also increased dramatically.

My weight is still 182-183, but I can already start to see a positive shift in distribution

11/12/09

Lower Body

• Barbell Squats 4x5 (185lbs), 2x3 (205lbs), 2x1 (225, 235)

Kept the weight lower and I did 8 sets instead of 10 to start out. It was probably still too much, and I'm sure I'll feel it the next 2-3 days :D

Diet will definitely be spot on Primal today

11/11/09

Upper Body (PULL)

• Weighted Pull-ups 5x5
• Hanging Rows 5x5
• T-bar Rows 2x5
• Lat Pull Downs 2x5
• Low Row (Machine) 2x5
• Low Row (cable) 2x5

Diet was spot on all day, BUT I did have 2 beers at the end of the evening

11/09/0/ - 11/10/09

Light Cardio Days - got a 40 minute walk in both days. Diet was very clean both days, but I did indulge in 2 Lion Stouts as my Steelers crushed the Broncos Monday night - heehee

11/08/09

Started off with a 50 min walk.

Ate a very nice Primal Breakfast: Omelet, veggies and bacon!

Went to the gym and stepped it up yet again. I am starting a new 13 week program. I will elaborate in an upcoming post. This was today's routine:

Total Body Day

• 500 Row
• Burgener Warm-up
• The Snatch - 2 sets
  
• Overhead Squats - 2 sets
• Cleans - 2 sets
• Burpees - 2 sets
• Manmakers - 3 sets
• 500 Row
• Cool Down/Stretch
  

Although I'll be watching the games today, there will be no drinking and I expect to be 90-95 Primal regarding diet

11/06/09 - 11/07/09

Activity:
Friday's activity was a 45 min walk. Saturday is a REST Day.

Diet:
Both days were about 60-70% Primal, and alcohol was consumed. Despite the small setback, I needed it!

Back on track tomorrow...

11/05/09

Much to my surprise, and it started out unintentionally, my dietary consumption yesterday was nearly 100% Primal. Aside from my my morning indulgence in High Quality Coffee with a small amount of sugar and coffeemate, everything else was spot on! It was about as close to perfection as I get.

The beauty of The Primal Blueprint is that perfection is not the goal. As it's creator always points out, "Don't let perfect be the enemy of good." If 80% of my dietary intake is "Primal" and I'm maintaining the a low carb intake, it's all good! Last year I was close to 90% on a pretty consistent basis, and it showed!!!

Also, what I take in on any given day is not important, so long as my weekly/monthly intake is in the range. This allows for occasional indulgences in I would not normally eat, or overindulgence's in things I already enjoy, such as Quality Craft Brew.

So in addition to intake yesterday, the timing was also perfect. My last meal was at 5pm, I consumed no evening alcohol, nor did I snack - I went all the way until 8:30am this morning without a food (aside from my coffee @ 8am), so my body was in full-blown fat burning mode for 12-15 hours. Intermittent Fasting can work wonders!

I expect my food intake today to be very similar to yesterday.

No gym today, but I did get a 40 minute walk in this morning

11/01/09 - 11/04/09

I finally got back to the gym on Sunday the 1st. I did a light Total Body Workout so that I would not be crippled for 4 days. I was only crippled for 2 :D

I went for 30-40 minute walks on Mon, Tues and today.

I also went back to the gym for another Total Body Workout today. I increased the intensity by about 33%

I have not been consuming as much alcohol as I did during the Summer, but I still have 1-2 Quality Craft Brews per day.

Started incorporating Primal Meals into my diet, but it will be a few weeks before I dive back in like I did last year. I still have a ton of non-primal garbage food to get rid of, and I'm not going to let it go to waste.

My wife is going Primal with me this time, so it should be even better than last time! :D

The graph below show the weight change over the last year. Click on the image to enlarge:

It does not show the loss in strength and muscle mass, nor does it show the increase in bodyfat, which was substantial.

The steep drop in weight (mostly bodyfat) was due to The Primal Blueprint primarily, and due to proper training.

The sharp increase in weight thru June was due to an amazing workout routine with a substantial increase in calories to support it. Strength and mass gains were impressive.

Inactivity, poor diet and "excessive" drinking was responsible for everything from July- Oct

I DO expect to have similar results as I did the last time I went Primal. See the Chart on March 31 2009

I am not sure how active I will be with my posts on this blog, but I WILL stay active in the gym and I will get my diet lifestyle back where it needs to be

Ciao for now

Squat Record - PICS

Click on the Pics to see the full image

265lbs

07/05/09

Max Effort Upper Body (PUSH)

Upper Body Movement - Weighted Dips:

• 5x5: 35, 40, 45, 50, 55
• 2x3: 65, 65
• 3x1: 75, 80, 85 - NEW PR!!! (Plus I weigh 5lbs more, so it's a 10lb increase!)

Total Body Movement(s) - Push Press:

• 95x5, 135x3 - bicep was not liking it on the 3rd rep so I set it down

Thrusters:

• 3x5: 95, 115, 120 (did not press the 5th rep)
  

Ancillary Work:
Burpees: 2 sets of 15
Manmakers: 2 sets of 5

07/02/09

Max Effort Lower Body

Lower Body Movement - Back Squats:

• Warm-up Sets: BWx15, BWx15, 45x5, 95x5, 135x5
  
• 5x5: 185, 190, 195, 200, 200
• 2x3: 215, 225 (failed 3rd rep)
• 3x1: 240, 240, 245
• Bonus set: 255 - tied PR
• Pause Squats: 155x5, 135x5
• Cool Down Set: 45x10

Total Body Movement - none

I skipped Deadlifts because I wanted to make sure my back stays ok. As you can see, I did some extra squats to make up for it.

Again, my back held up, so I am officially back in, maybe not at 110%, but enough to do the heavy lifting. I'll probably lay off the Metcon for another week, and ease back into it

06/30/09

Due to the back injury, I was not posting, despite getting a few workouts in. And, despite eating a lot of Primal delights, I also ate a ton of garbage and consumed a lot of alcohol.

Anyway, the injury seems to be improving, to the point that I may attempt a lower body routine on Thursday 07/02/09. Before doing that I will try to add a total body move in today for my Max Effort Upper Body (PULL) routine. I'm thinking The Snatch is in order, albeit with a lighter weight.

Weighted Pull-Ups:

• 5x5: 15, 15, 20, 20, 20
• 2x3: 30, 30
• 3x1: 40, 40, 45

The Snatch: I used 45 and up to 75 - petty much working on speed and form, and did not want to push it today.

My back held up!!!

06/26/09

Max Effort Upper Body (PUSH)

Upper Body Movement - Weighted Dips

• 5x5: 36, 41, 45, 50, 50
• 2x3: 65, 65
• 3x1: 70, 75, 80

Total Body Movement - none

Ancillary Work - none

06/23/09

Max Effort Upper Body (PULL)

Upper Body Movement - Weighted Pull-ups

• 5x5: 10, 20, 30, 30, 30
• 2x3: 40, 40
• 3x1: 45, 50, 50

Total Body Movement - none

Ancillary Work - on 3 machines focusing on upper and middle back - 3x8 each

06/21/09

REST Day

Happy Fathers Day!!!

06/20/09

2 days ago I had done my 4th day in a row of killing it on the Concept II Rower. The next day (6/19) I was then demonstrating what ALL-OUT meant to one of my clients. I felt it immediately in my lower back. It was not too bad, but it got my attention.

Today, I had to do Max Effort Lower Body

• Lower Body Movement: Squats - 5x5 Pause Squats @ 60% 1RM (155lbs)
• Total Body Movement: The Snatch
  

Earlier in the day, I was demonstrating a bodyweight squat and I had a back spasm. Later on during the warm-up, while doing bodyweight prisoner squats, it happened again. Being the stubborn asshole that I am, I proceeded with the workout. I did not feel it with the weight on my back oddly enough, so I also did the 5x5 Total Body Movement. Instead of Deadlifts, which I feel more on my back than any other Total Body Movement, I went with The Snatch. It still felt fine, albeit a little stiff. I then went to stretch, and I had spasms again. I spent over an hour foam rolling and stretching, but nothing worked. I went home, laid down and about an hour later I was feeling even worse. I then popped 800 mg of Ibuprofen, boke out the heating pad, laid down, and slept for a few hours. Felt a little better.

This morning (6/21) it was a little stiff, but it feels infinitely better. I think I'll be fine, but I need to lay off the rowing until further notice.

I don't have sqaust again until next Saturday, so we'll see what happens between now and then. Also, when I do the Max Effort Upper Body, I will likely skip the Total Body Movement and just do ancillary work that will not compromise my back in any way.

The moral of the story is simple, don't overdo it on the rower, especially if you are currently doing a demanding routine like the MEBB. That and don't be stubborn - you don't train to get injured, so know your limitations and know when to fold up and walk away.

On a positive note, my pec and bicep are doing great!

06/19/09

REST Day

Boy do I need it!!! Not only was it a tough week of workouts, but my work week was even more brutal. I'll try to catch up on as much sleep and rest as possible - not much else to do - all it does is rain here in New Seattle...I mean New Jersey.

06/18/09

Max Effort Upper Body (PULL)

• Upper Body Movement: Weighted Pull-ups 5x5, done explosively
  
• Total Body Movement: Snatch 5x5
  
• Ancillary Work: Low Row and Upper Back Machines

My right Pectoral muscle was fine - no issues with that. My lower back is quite stiff from all the rowing and demonstrating, and now my right bicep/forearm (inside elbow) is very sore from doing the pull-ups. I should have waited another day to do the routine above - they were still sore from the routine 2 days ago. Of course it flared up on the 5th and final set of pull-ups. I will continue to work on the Trigger Points to accelerate the healing process - it worked wonders for the pec and shoulder

Diet was on point most of the day, but I got into some chocolate in the evening. I wish my wife would stop buying so much fucking junk and stop leaving it out where I can see it - ugh

06/17/09

MetCon Day

• Box Jumps 10 x 10 on a 36" box with 30 sec rest
  
• Jump Squats 3 x 15 with 20 seconds rest
  
• Run Stance Squat (with direction switch) 4 x 14 with 20 seconds rest
• 20 second all-out Rowing on the Concept II Rower - 4 rounds with 40 seconds rest
  

The upcoming week is lighter weight (60% 1RM) done explosively. The pec feels fantastic. I "may" be able to do Upper Body (PULL) tomorrow. We'll see.

Yet another Primal diet day. I did have a small amount of Starbucks Java Chip Ice Cream in the evening, but I stayed well below 150 grams of Carbs - just over 100 actually

06/16/09

My pec was killing today ever since I woke up. I have no idea how long I'll be out of the game, but I really don't think it's all that bad. My guess is that Dips and Benching is out for 2 weeks. Press and Pull-ups for at least a week.

Fortunately, the Row (Supine, hanging, etc) is fine.

I did 5000 meters on the rower non-stop, averaging 2:15/500 meters. I then did hanging rows, rows on the Technogym (TG) row, and the TG lower back machine. My shoulder/pec was perfectly fine. I added Preacher Curls and Tricep Pushdowns (which were also fine), to the mix to finish it up. I coolled down with another 750 meters of rowing at a slow pace.

Yet another Primal day diet wise so far...

06/15/09

Max Effort Upper Body (PUSH)

Well that was the plan anyway. Unfortunately, did did not warm up enough, and on the 2nd set of weighted dips, I tweaked my right pec!

Later on in the day after my shift, I did 10 rounds of 500 meter sprints on the Concept II Rower. I averaged just under 2:02/500 meters

I ate very clean/primal all day

06/14/09

REST Day

Diet was Primal disaster - I don't even want to get into details on this one, but it was horrific!

06/13/09

Max Effort Lower Body

• Lower Body Movement: Back Squats - 10x1
• Total Body Movement: Deadlifts - 5x5

Warm-up sets with 135 and 185, then 225, 240, 245, 250, 255, 255 (my spotter fucked me up - his knee hit me when I was dropping down. As such I got wasted under the bar, and that took a lot out of me. I resumed with 250, 245, 240, 245, 250

I then did deadlifts @ 205

That workout was absolutely brutal!!!

Ever since, my appetite has been ravenous. I cannot stop eating.

06/12/09

Ended up being a REST Day. A wanted to reserve all of my energy for the upcoming Max Effort Lower Body Day

Celebrated my birthday with a few drinks - I'm sure that will not help me with tomorrows routine. Aside from that, it was a Primal day throughout

06/11/09

Max Effort Upper Body (PULL)

• Upper Body Movement: Weighted Pull-ups
• Total Body Movement: Power Cleans from the hang position

5 sets wide grip @ 35, 40, 45, 47.5, 50lbs
5 Set close/inside grip @ 50, 60, 65, 70, 70lbs

Power Cleans: 5x5 @ 135lbs

Finished with a set of Amazing Spiderman Push-ups, and a set of Combat Push-ups

I can already tell that I will be very sore for a few days after that one! I also noticed that I am ravenous today.

Diet is 100% Primal...so far...

06/10/09

REST Day

This time I actually rested.

Diet ended up a mess today while watching a movie at night. It was Primal all day leading up to that though.

06/09/09

MetCon Day:

• Tabata Rowing
• Manmakers
• KB Swings

About 30 minutes of all out intensity. Short but sweet!

It was my Birthday, but I ended up working, so the day was shot. I ate mostly Primal, but I had 2 drinks (Scotch & Water) as a nightcap

06/08/009

Today is a scheduled REST Day.

However, I felt like doing some rowing. The plan was to just get 7 rounds of 500 meters in, but at a medium pace (average time of 2:15 to 2:20 or so). That didn't last too long - I upped the pace in the 2nd round, and I averaged 2:05 over 7 rounds. When I did this as a MetCon routine 2 weeks ago I averaged 1:55 over 7 rounds. Amazing what a difference 10 seconds makes!!!

06/07/09

Max Effort Lower Body

• Lower Body Movement: Front Squats 7x3, 3x1
• Total Body Movement: Deadlifts 5x5

I ended up doing 4 sets of front squats before switching over to back squats, due to pain in the wrists.

• Front Squats: 4x3 @175
• Back Squats: 4x3 @ 215, and 4x1 @ 230,240,245. I did a bonus set @ 250; my PR!!!
• Did Deadlifts @ only 185, but after all 12 sets of squats, it was plenty!

I'm still feeling the effects of Max Effort Upper Body Day! - I love this routine, the MEBB kicks ass!!!

Strength and Mass Gains continue, while body fat continues to drop

Doing some BBQ right now: Ribs, and maybe some burgers, or who knows what else....

06/06/09

MetCon Day - 45 minutes of:

• Concept II Rower Intervals
• KB Swings
• Burpees

Primal diet during the day.

I then had 4 outstanding beers at Triumph Brewing Company with a friend. Cannot believe how much of an effect they had on me - ugh

A Tasty Snack

• Small amount of Coconut Oil - enough to lightly coat
• Nuts - a handful or 2 (so far Cashews worked the best)
• Unsweetened Flaked Coconut - to taste

 Roast in a skillet until.  Can it be any easier?

06/05/09

Max Effort Upper Body (PUSH)

• Upper Body Movement: Weighted Dips: 7x3, 3x1
• Total Body Movement: The Snatch
• Ancillary Work: Overhead Squat, Amazing Spiderman Push-ups, 10 minutes of Mixed Ab/Core Work, and 1 set of Pull-ups just for fun

Food so far today:

• Amazing Chocolate Shake
• Salmon & Salad
• Chicken and Veggies

More to come...

06/04/09

This was supposed to be a Max Effort Day, but my ill advised attempt at The Bear the other day, left me no choice but to add another rest day.

Again, diet was nearly perfect.

I've been experimenting with some interesting Protein shakes lately. Here are a few:

I don't even know what to call this one
1/4 cup Olive Oil
1T Coconut Oil
1/2 Cup Blueberries...or blueberries and mango
24 Grams Chocolate Whey Protein
3/4 Cup Salad Greens OR Spinach
1/2 Cup Water

A friend of mine uses egg protein, He has a friend that told him to use 1/2 chicken breast instead. As gross as that sounds, I tasted it, and it was great!

---

Amazing Chocolate Shake
1/4 Cup Olive Oil
1T Coconut Oil
1/3 Cup Coconut Milk
24 Grams Chocolate Whey Protein
1/2 Cup Water

This was the richest & thickest chocolate shake I have ever had. I will be making this one often!

---

Blueberry Chocolate Smoothie
1/2 Blueberries
1T Coconut Oil
7 oz Fage Total Greek Yogurt
30 Grams Chocolate Whey Protein
1 Cup of Ice

Use smoothie setting on blender - makes 2 servings

06/03/09

REST Day

Diet was Primal, but I did have a few pieces of Dark Chocolate in the evening

06/02/09

MetCon Day: I did The Bear, I did it with a lighter load than usual, but even still, it became apparent very quickly that this was not the best choice - my performance was very weak and I really felt it in the shoulders. It just goes to show you - these max effort days really take a long time to recover from. If weight is to be used for MetCon, it needs to be much lighter than usual, and it's really about the cardio aspect. Bodyweight exercises are great for this. Examples would be:

• Burpees
• Manmakers
• Plyo
• Rowing
• Swimming
• Running
• Crossfit Bodyweight routines
• etc

Diet was dead on Primal!

A few more things regarding the Max Effort Black Box (MEBB)

• Overhead Reverse Lunges are great for ancillary work, but not as a 5x5 exercise - a change has been made on the main post
• Certain moves make more sense than others as 5x5 exercises. On Lower Body Days, the Deadlift is the perfect choice, since it also compliments the squats. Cleans and the Snatch are also great choices. On Upper Body Days, the Power Clean and Power Snatch are great choices, as are Overhead Squats. Those are merely suggestions. Feel free to experiment
  

06/01/09

Day 4: REST Day

Looking forward to it! Legs are smoked from yesterday's routine :D

Food list:

• Fage Total Greek yogurt with fresh blueberries
• Protein Shake: vanilla whey, coconut milk, water
• Scallops cooked and served in in coconut oil, seasoned with pepper, with some lime juice added after plated
• Simple Salad
  
• Hamburger with cheese, and tomato slice - no bun - lettuce wrap instead
• Cashews, mixed with a small amount of coconut oil, and then sprinkled with coconut flakes
• A few glasses of water with lemon or lime
  

05/31/09

As usual, I got up early. I was up at 3am for no good reason, especially since I was off. I fasted until 9am, and I had an excellent omelet with extra poblano chilies, and 3 slices of bacon.

I was feeling tired from lack of sleep, and a long week with less sleep than I should be getting, but I went to the gym at 11am to get in my Day 3: Max Effort Lower Body. It was a great workout!!! - I LOVE Max Effort Days and going HEAVY! It's a nice change of pace from the MetCon/Circuit Training routines and the 5x5 or 3x8 routines. I don't get winded, and I almost don't feel like I'm doing enough, but I resist the urge do to more or shorten the breaks between sets.

We have a chart at the gym that shows weight progressions: i.e. if you can do 5 reps with 195, your 3 rep weight is 210 and your 1 rep weight is 230. This is what I used as a guideline for the 5x5, 2x3, 3x1 progression for the day. On the 3x1's I did 230, 235, and 240 - mind you these are DEEP squats, not the 90 degree "partial" squats I did 340 with previously. So 240 is my current best. By the 3rd cycle it should be higher. Not too shabby for a 158-160lb medium-framed ectomorph

As for diet, I had a small portion of chicken and veggies post workout, and I had a small chicken salad shortly thereafter while catching some rays at the pool. It was at this point that I realized I forgot to to the 5x5 Total Body Movement - I must have been tired!!!

When I got back home, I ate a Fage Total Greek yogurt with blueberries, then 18 cherries (yay, cherries are back in season), and a bunch of cashews - I was suddenly ravenous.

I then passed out on the sofa, and slept for 11 hours...I needed it!

Max Effort Black Box (MEBB)

This is my version of the highly regarded system created by Mike Rutherford - based on the way it was formatted several months ago.

1st Cycle
Day 1:
Max Effort Upper Body (PULL) - 5x5, 2x3, 3x1
Total Body Movement - 5x5

Day 2:
WOD/Metcon/Swim

Day 3:
Max Effort Lower Body - 5x5, 2x3, 3x1
Total Body Movement - 5x5

Day 4:
REST Day

Day 5:
Max Effort Upper Body (PUSH) - 5x5, 2x3, 3x1
Total Body Movement - 5x5

Day 6:
Corrective Routine, REST Day, or Swim

Day 7:
REST Day

---

2nd Cycle
Use the same sequence as Cycle 1
Max Effort Upper & Lower Body - 7x3, 3x1
Total Body Movement - 5x5

---

3rd Cycle
Use the same sequence as Cycle 1
Max Effort Upper & Lower Body - 10x1
Total Body Movement - 5x5

---

4th Cycle
Use the same sequence as Cycle 1
Max Effort Upper & Lower Body - 5x5 @ 60% 1RM - Done EXPLOSIVELY
Total Body Movement - 5x5 @ 60% 1RM- Done EXPLOSIVELY

---

5th-8th Cycle: Repeat - ALL 4 Cycles, but at a higher weight

---

9th-12th Cycle: Repeat - ALL 4 Cycles, but at a higher weight yet again

---

Upper Body PUSH Exercises:

• Dips
• Press
• Bench Press
• Incline Bench Press
  

Upper Body PUll Exercises:

• Pull-ups
• Muscle-ups

Lower Body Exercises:

• Back Squats
  
• Zercher Squats
• Front Squats

PREFERRED Total Body Exercises:

For Dips:

• Push Press
• Push Jerk

For Bench Press/Incline Bench Press:

• Push Press
• Push Jerk

For Pull-ups:

• Power Clean, from the hang position
  
• Power Snatch, from the hang position

For Squats:

• Deadlifts
  
• Cleans - from the deck
• Snatch - from the deck
  

ALL Total Body Exercises:

• Clean - from the deck or the hang position
• Power Clean - from the deck or the hang position
• Snatch - from the deck or the hang position
• Power Snatch - from the deck or the hang position
• Deadlifts
  
• Push Press
• Push Jerk
• Thrusters
• Overhead Squat
• Overhead Reverse Lunge - better suited for ancillary work, not 5x5
  
• The Barbell Bear - not the best choice though - better suited for a WOD/MetCon Day, BUT, use a much lighter load than usual - think conditioning, not strength!
  

WOD/MetCon Routines (Workout Of the Day/Metabolic Conditioning):

• Crossfit WOD
• The Fitness Conduit WOD
• Or one of the routines from my 96 Day Routine
  
• Just make sure that the routine makes sense. Examples: if your shoulders are smoked from a Max Effort Upper Body Day, don't choose a routine with too much shoulder work. The day before a Max Effort Lower Body Day you should avoid routines that will smoke the legs. Just use common sense here.
  

Additional Details:

• The MAX EFFORT movement is the PRIMARY movement. The Total Body Movement is the secondary movement. As such, the load for the Total Body Movement "may" have to be lighter than it would normally be. Example: If your normal 5x5 weight for a Power Clean is 135lbs, then it may be 125-130lbs on this day
  
• The Max Effort Movement is ONE exercise ONLY! - It is MORE than enough!!!
  
• Ancillary & Core Work is performed at the end of the routine - the possibilities are endless, just don't overdo it
  
• Warm up exercises should be performed as well - a no-brainer
• It is assumed that you have already ramped up with 5x5 routines, AND that you can perform Oly Lifts with good form before attempting this type of periodization schedule/routine
• Use the Burgener Warn-up every day, in addition to the Crossfit Warm-up on the really heavy days
  

05/30/09

Day 2: MetCon - did Intervals on my bike mixed in with some bodyweight circuits. Nothing fancy, just effective!

Diet was 90% Primal - I did have a beer with dinner. I was going to go out for drinks, but decided against it

05/29/09

I was up at 3am and finally ate at 7:30am. It was nice little fast, and I broke it with a Fage Total Greek Yogurt.

I was at work a long time today, so I had to get another protein bar. I ate half of it with a bunch of cashews as a pre-workout snack (2 hours prior). A ate the other half with more cashews immediately post-workout.

Today was Day 1 of a new routine that is based on the Max Effort Black Box (MEBB), a routine created by Mike Rutherford that blends weight lifting and Crossfit type training. I heard of it last year but never really looked into it until a few weeks ago. I know a few people that have personally used MEBB, and they said it is MUCH better than CF - my co-worker said he looked like one of the 300 when he last did it. MEBB is highly regarded, and I've seen nothing but praise for it thus far.

How/why is it better than CF? Well, CF after all, is for the most part really just "superior cardio" when you get right down to it. I realize that avid dogmatic Crossfitters will have a problem with that statement, but it is what it is. Hey, it's not really a bad thing anyway...unless your goal is to get a lot stronger and bigger. I know a lot of people that follow CF, and most of them had begun losing strength over time. CF originally blamed "diet" on this loss of strength, but they eventually had no choice but accept the fact that it was actually the system itself that was to blame. This became such an issue that CF came out with a new version of their program called Crossfit Strength Bias (CFSB), which essentially adds more Oly Lifts into the mix.

Don't get me wrong - I love Crossfit, and I have always promoted it, but there are a lot of things I have questioned over time. Some of the shit they do is just plan stupid; like doing high amounts of Oly Lifts "For Time", which will only lead to poor form and incorrect movement patterns that will create problems down the road!!! The loss of strength experienced by many is also serves as proof that there are issues. CFSB addresses the strength loss issues to some degree, and I do like CFSB, but, it still pales in comparison to the MEBB from what I can see after looking into it more deeply, and from what I was told. The only thing left is to do it and see what happens, and that is where I am right now.

I will deviate from MEBB ever so slightly based upon a recommendation of my co-worker who went through MEBB as well as official Olympic Weight Training in 2 different schools. Full details on the MEBB here soon. For now, I will leave you with today's Day 1 Routine:
Max Effort Upper Body

• Weighted Pull-ups: 5x5, 2x3, 3x1
• Power Clean: 5x5
• Ancillary work (supporting exercises and core work)

I had a salad and meatballs for an early dinner, after a 1 hour nap


More details later....

05/28/09

Today was a Rest Day, and diet was dead on Primal all day!

05/27/09

Had my usual cup of coffee, and skipped the second one again. I'm finally back to just 1 per day.

I had a Fage Total Greek yogurt for breakfast, and I snacked on blueberries and cashews pre workout.

I did another MetCon workout today. I did 4 rounds of 500 meter sprints on the Concept II rower, and I did 10 rounds of Dumbbell Bear Complexes. Great workout!

Had a small (low carb) protein drink for recovery, and I am making scallops for lunch.

More details later...

05/26/09

I fasted for 5 hours today. I also worked out in a fasted state, I did a bunch of MetCon work: Rowing, Box Jumps, The Snatch (with just the bar), I then did a little bit of Yoga and stretching.

30 minutes after the workout I had an Omelet with Applewood Smoked Bacon - deelish!!!

For late lunch/early dinner I had a spinach salad with chicken, pecan, strawberries, and raspberry walnut dressing. I was at work longer than expected in the evening, and I was hungry, so I bought a blueberry cheesecake protein bar. More carbs than I would like, but still stayed under 100 grams for the day

05/25/09

What's the best cure for a hangover? A grueling workout!!! 10 Minutes into it I was feeling MUCH better, by the time it was over, the hangover was completely gone

Ok, so I lost count of how many drink I had yesterday. Luckily, I did manage to eat mostly Primal. I also did not get as much sleep as I would have liked, since I had to work today.

After my shift I did 5x5 Push Press. I also did 5 supersets of Pull-ups and Amazing Spiderman Push-ups.

I skipped breakfast, and did not eat much until after my workout. I had a small protein shake immediately after the workout, and then 2 cheeseburgers without rolls, veggies, and a salad for dinner. It was another 98% Primal day. Like I said, I'd jump back in as though the weekend never happened

05/24/09

5 hours fast this morning, and then I had pistachios and berries.

Today was 5x5 Squats. Also did The Snatch, Overhead Squats, and some ab work, Had a low carb protein shake for recovery.

Going to a Pig Roast/Graduation party today. Many Primal delights to be had, but beer will be in the mix - hey, it's a holiday weekend. Tomorrow, I'll pretend it never happened. Lots of activities to offset it as well - Quoits, Swimming, etc.

05/23/09

REST Day - still got sun, and a nice walk in, and I stayed busy all day.

Diet was Primal all day...then had a few beers with friends.

05/22/09

Started out with a 4 hour fast. then had a Fage Total Greek Yogurt (the only one I eat - whole milk, unsweetened).

At break, I had mixed nuts and strawberries.

After my shift I did some MetCon (Metabolic Conditioning). I'll call today's insanity MetCon 7. It was 7 rounds of 500 meter sprints on the Concept II Rower - each one to be done in under 2 minutes. There was a 1 minute break between rounds. I have to be honest, that sucked beyond words. Now bear in mind, I can barely walk today as it is, and the rowing just killed. I actually quit after 5 rounds, but I went back over after 2 minutes, sucked it up and finished the last 2 rounds.

That routine was not from Crossfit or any "well-known Trainer", it was right out of the Concept II Manual.

Had a Big Ass Salad w Chicken as my "recovery meal"

For late lunch I had piece of Chicken Parm (almond meal instead of bread crumbs) and a small salad. For dinner I decided to try out some wings from local bar, and they were deelish! And I did not have a beer either, just water.

Another 98% Primal Day in the books - success!!!

05/21/09

Started off the day with a 3 hour fast, then for breakfast I had Primal Pancakes with toasted pecans & maple flavoring served with fresh strawberries.

As expected, my legs are absolutely destroyed from yesterday's workout. Taking 12 days off is like starting over from day one. A 1 week break is actually a great idea every now and then - in between phases of training, or at least every 60-90 days. I see so many people in the gym (and online) that never take breaks, and they wonder why they never see any progress. The break allows your muscles to grow, and your joints to get stronger. If you have not taken a break lately, do it soon; your body will thank you!

Today's Upper Body routine was the Push Press 5x5's as the main course. I also complimented the routine with 4 rounds of the following circuit:

• Pull-ups
• Push-ups (2 speed/2 position, military, spiderman, and amazing spiderman)
• Supine (hanging) Row
• Push-ups (2 speed/2 position, military, spiderman, and amazing spiderman)
• 30 sec rest

After 2 hours soaking up the sun (wow - 2 days in a row!!!), I also got in a 3 mile walk

Other Primal Foods throughout the day:
Fage Total Greek Yogurt, nuts (pecans, cashews, hazelnut) & strawberries, Big Ass Salad with Chicken, Chicken Parm (with almond meal instead of bread crumbs)

Side note: I cannot remember the last time legs were this sore - probably some time back in early 2008 - I LOVE it!!! - hahaha

05/20/09

There was not all that much to report the last week during my break, so I did not post. Boy did I need that break - I feel fantastic!

Well, my rest period ended today!

I jumped right back in with Squats - 5x5's. In addition to rowing and a warmup set, I also ended with an extra set of Pause Squats with a lighter weight. Throughout the day I did a bunch of squatting and deadlifts with clients, so that was what made today the day. I also got a nice long walk in and took advantage of this awesome weather.

I will likely have trouble walking tomorrow...

Oh, and what a surprise, my diet was 100% Primal today, and I plan on being very strict with it like I was the 1st 2 months on the Primal Blueprint, where my results were off the hook!

05/17/09

Mark's Daily Apple - site completely updated. Many new features and easier access to all of the information.

05/13/09

Today is the 4th day of my Extended Rest Phase. I have been getting some work in, such as the Advanced Corrective Routine, Stretching, Foam Rolling, and some Bike Rides. Yoga is also planned and light cardio (walking and rowing) will also be in the rotation.

As expected, my diet has been less than stellar during this rest phase, but overall I'd say about 80% Primal, so not too bad.

I plan on resting up for 10-14 days, and then I will start back up with a week of moderate exercise to ease back in, then the insanity will commence, and my diet will be strict!

05/09/09

This is me @ 165lbs - down 50lbs of bodyfat with 7lbs of extra muscle (approx) as compared to 12/27/08

Yes, the Primal Blueprint works! Yes, my routine works!!!

05/06/09 - 05/07/09

2 more days of eating completely PRIMAL in the books! Tons of veggies, nuts, berries and lean protein each day.

Got a 8-10 mile bike ride in yesterday, and a solid MetCon workout in today. Winding down my 4 month routine, and getting ready for 7-10 days of static deconditioning and corrective exercises. During this time I will create another periodization schedule for when I start back up.

05/05/09

Today was a fantastic Total Body Workout, and I got to try out a new exercise I was shown by a fellow trainer.

I warmed up on the Concept II Rower, and then I did the Snatch (from the hang position) - 7 sets of 5. I started with the bar and ended up with 100lbs.

I then did Overhead Squats - 4 sets of 6 with 85lbs

I then moved on to the new exercise. It is not really named, so I would have called it the Tom Z's Dumbbell Squat Complex. Looking at my notes now, I realize I did it incorrectly, but my version was every bit as cool and demanding, if not more so - I'll still give him credit for it. This is how I performed it:

1. Start with 2 Dumbbells and clean them (I used 25lb DB's for this)
2. Lower down into the deep squat position, but keep the DB in the right hand at the same height as you lower down. resulting in a reverse one-handed deep overhead squat.
3. Stand back up while keeping the DB in the right hand at the same height
4. Repeat the previous 2 steps with the left hand
5. Lower down into into the squat and keep both DB's at the same height, resulting in reverse overhead squat
6. Stand back up keeping the DB's at the same height
7. Lower down into the deep squat positions
8. Do the Sots Press x 5 reps: Presses from the bottom of the deep squat position
9. Stand up
10. Repeat steps 7, 8 & 9
    

I did 5 sets of this sequence. It was very difficult, but I loved it!

[EDIT] This routine was reamed "Dominion of Men" by Tom - I like it

Overhead Squats are regarded as the best core strength exercise known to man. They are also essential if you plan plan on doing the Snatch. Using DB's adds another level of complexity, and using them in the manner described above adds yet another level of complexity. Having said that, I would not recommend this routine to anyone that cannot a) do a proper deep squat, or b) cannot do a proper overhead squat. Even those that can do both, I would suggest lighter weight to start out.

Ok, off my soapbox...I then did 4 sets of Metabolic Pairings with pullups x 6 and manmakers x 5 with 30lb DB's

I finished up with 3 supersets of Bicep Curls and Tricep Pushdowns - 8 reps with 90lbs and 140lbs respectively.

Diet is dead on Primal so far today, and there is no way I am going to deviate from it after putting that much hard work!

05/04/09

Ah, finally a 95% Primal Day! (everything except the morning coffee). Just had a fantastic Roast Beef and asparagus for dinner - yummy!

Today was a rest day, but I got is some cardio

05/03/09

I got in a great Upper Body routine today, which is good considering I went out drinking last night for the 1st time in 3 weeks. As such, my diet yesterday absolutely sucked! Today was 90% Primal, so I feel pretty good about it.

Overall, I am still very disappointed with myself for allowing my diet to slip. I was so close to attaining my goal, but I have not been eating well since I got the flu 4 weeks ago, so I feel like I'm getting fatter. I hate that I struggle with emotional eating.

05/02/09

The last 3 days were soooo long and and filled with work/activities that I have had no time to workout. 04/29/09 was a scheduled rest day, and 04/30/09 I was still incredibly sore from the previous 2 workouts anyway. 05/01/09 I was just too spent and too busy to get one in.

Over the last 3 days, my diet has been less than stellar as a result - only 70% Primal at best.

I'm in the middle of a 18 day stretch of work without time off.

Ok, so I managed to blast Legs today: Pause Squats, Squats, Deadlifts, and I threw in a bunch of Snatches as well

04/28/09

Today was Upper Body Day. I did 32 Round s of Tabata Intervals split between:
Freemotion LAT (9 reps average)
Burpees (6 reps)

8 rounds (4 minutes), then took a 1 minute break, and repeated 3 more times

Then I did a bunch of additional weightlifting, and I finished up with 5 rounds of Manmakers

04/27/09

Killer Leg Routine today:
Pistol Squats
Pause Squats
Box Jumps
Walking Lunges
Tabata Squats

Diet was Primal throughout the day.

04/26/09

I did a 15 mile bike ride ride first thing in the morning. At 12 miles I started "bonking". I made it back home ok. Then I went to the Jersey shore for a few hours - got in a 2 mile walk on the beach and a lot of sun.

I ate primal all day, but I had 2 beers and a snack while watching a movie - still, my activities still outpaced the small screw up at the end of the day. Bodyfat % still down and other 0.5% since last measurement (a few days ago).

04/25/09

Today was a 10-12 mile bike ride with 100 pull-ups and 100 burpees - did it all on an empty stomach about an hour ago in this gorgeous 85-90 degree weather at my local park.

BBQ Time now!!!

04/24/09

Today was an Rest Day, but I did a 12-15 mile bike ride.

Diet was pretty good - mostly Primal...except for 3 very strong beers (10-12% abv)

04/23/09

Been eating clean (Primal) again for 4 days now and yesterday's workout was just plain brutal!!!

Dumbbell Bear Complexes - 35lb DB's for 20 minutes straight

Metabolic Pairing - 4 Rounds
Freemotion LAT - 180 lbs x 6
Burpees x 15

Manmakers 30lb DB's, 4 sets of 5 reps

Bicep Curls / Tricep Push-downs - 3 super-sets of 6 reps with 90lbs and 140 lbs respectively

This was the longest HIIT routine I've ever done, coming in just under 60 minutes - (90 minutes with warmup/cooldown and a bunch of stretching). I guess I just wanted to see if I could do it. Now I know I can try a routine I attempted in Nov 2007 - 64 rounds of Tabata Intervals with Freemotion LAT and Burpees. I only got 56 rounds in at that time. I'll get 64 this time! - I'm thinking I'll do this on the next Total Body Day


Details on on the routines above can be hound HERE

4/21/09

I've been extremely busy as of late, and I have not been posting here or anywhere else for that matter, nor have I been logging into fitday. My dietary issues continued, but I have been solid the last 2 days and mentally, I feel that I am back on track - finally!!!

I BBQ'd some ribs on Sunday, and I had London Broil the past 2 days. In addition to my daily intake of: berries, nuts, daily big ass salad, Greek yogurt, Shakeology, etc.

Workouts have continued all along. I am down the stretch, and I am looking forward to hitting my goal, and taking 10 days off to recover from nearly 4 grueling months

04/13/09

Had back to back rest days, and my diet sucked to say the least.

Back on track today - mostly primal meals, and a Great Leg Workout:
Deep Squats, Deadlifts, Front Squats, and more Deep Squats

OMG did I need that!!!

Going forward, I will only do Really Deep Squats - ALL the way down - what I used to refer to as Uber-deep. I no longer see the point in doing squats at only 90 degrees, and absolutely no point in partial squats (was never a fan of those anyway). Going as deep as possible is without a doubt the best way to go for proper form, and maximum muscle recruitment for maximum results!

04/10/09

Total Body - Anaerobic
Tabata Intervals on the Concept II Rower - 8 Rounds

6 Rounds of:
Pull-ups x 10
Manmakers x 5

4 Rounds of:
Clean & Press x 5
Burpess x 10

No rest between exercises, 75 seconds rest between rounds


Snatch x 6, 5 sets

3 Supersets of:
Curls
Tricep Pushdowns

10 minutes of various ab exercises

At work, I have access to 2 fantastic trainers that are well versed in the Oly lifts, and I got a lot of help today on my form. I was able to add 25lbs to the "Snatch" just by nailing the technique. Life is great!


For dinner I enjoyed an entire ribeye steak, seasoned and cooked to perfection! Served with green beans - YUM!!! For lunch I had a Big Ass Chicken Salad with Jamaican seasoning in the dressing - the chicken was also cooked in my homemade Jamaican Rub - DEELISH!

04/08/09

Legs - Hypertrophy
No rest between exercises. 75 second rest between rounds

6 rounds of the following:
10 Pull-ups
5 Manmakers

4 rounds of the following:
5 Hang Power Cleans
5 Manmakers

4 rounds of the following:
5 T-Bar Rows
5 Manmakers

Diet: same as yesterday - but leftovers...plus an extra chicken breast thrown in

04/07/09

Legs - Hypertrophy
A ton of deeps squats, step-up, and lunges

Standard primal diet throughout the day, and the highlight was dinner: London Broil served with caramelized onions and mushrooms in a balsamic reduction, and green beans cooked with chopped pecans, butter & a touch of honey. It does not get much better than that my friends!

Full Timed Intervals

Craig Ballantyne's Full Timed Intervals
He tacks this on to the end of a full body workout:

Feb workout:
1. Bodyweight squats 20 seconds work, 10 secs rest in down position; 8 rounds for 4 minutes
2. Push ups, 20 secs work, 10 secs rest in up position; 4 rounds for 2 minutes
3. Plank, 20 secs in plank, 10 secs in side plank; 8 rounds for 4 minutes
4. Touchdown lunges (forward lunge with hands in air) 20 secs of work, with 10 seconds of pushups; 4 rounds for 2 minutes.

No rest between any of these.

March workout:
1. Med ball woodchoppers 20 secs work, 10 secs rest holding ball overhead; 8 rounds for 4 minutes
2. Squat thrusts (sort of like mountain climbers, but both feet jump forward to just below chest while in push up position, then thrust back); 20 secs work, 10 secs in up pushup position. 2 rounds for 1 minute
3. Running ("High Knees") in place plus plank - 20 secs of running, 10 secs of plank; 8 rounds for 4 minutes.
4. Squat thrusts (same as 2 above); 2 rounds for 1 minute.

---

These have been added to the Master List

04/05/09

Went for a walk, washed the Benz and my wife's car, and then rode my bike. Really enjoyed the beautiful weather today.

Diet was spot on today, all primal with the exception of the sugar in my morning coffee. Started off with Primal Pancakes with pecans, an Omelet, and Bacon for breakfast, and finished with a Spiced-up Big Ass Chicken Salad for dinner. All kinds of goodies in between including Shakeology...

THE Primal Breakfast

Primal Pancakes with Berries & Pecans, an Omelet, and Bacon - can you have a more primal breakfast??? I think not!!!

04/04/09

Today was yet another Total Body - Anaerobic workout from HELL: Metabolic Pairings

4 Rounds of:
Cleans - 125 x 5 reps
Burpees - 12 reps

4 Rounds of:
Push Press - 135 x 6
Burpees - 12 reps

4 Rounds of:
Squats - 225 x 6 reps
Burpees - 12 reps

No rest between the 12 pairings. Only 75 seconds rest between rounds

Then I did 6 sets of:
Pull-ups - 10 reps (ALL clean)

In the words of Tommy Boy, "That's gonna leave a mark!"

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For full details on Metabolic Pairings, how and why they are so amazingly effective, and for other insane routines, see:
Rick Stype's 96 Day Routine

04/03/09

After being sick for 3 days and then having 2 amazingly demanding workouts the past 2 days, my entire body was hurting today. Honestly, I feel like I wa hit by a truck, so today became a rest day...but then again, it's never a true rest day when you are a trainer. I still get a bunch of physical activities in during my sessions...

Still, I'll make up for it. I'll do Total Body Solution on Sunday, in place of the regularly scheduled rest day

I really did not eat much today either. Everything was Primal though, and my carbs came in under 50 grams. Although it was not planned, it was welcomed, especially after the binging that took place while I was sick. It's great to be back on track - 3 days of slacking was more than I could stand!

Follow me on Twitter

http://twitter.com/FitCoachRick

04/02/09

Got a killer upper body workout in today! More good news: Pull-ups are BACK in the routine!!!

Dips and Bench Press will have to wait a little longer though...

04/01/09

So after being out sick for 3 days, I did get my workout in as I said I would. Of course I was kinda out of it and I had a long day, so I ended up doing the wrong workout - DUH!

Instead of doing Legs - Power, I did Legs - Strength
I did 10 sets again in my typical ascend/descend manner. I had a spotter at my disposal, so I used that to my advantage. I did 340lbs x 3 - Another new record! - woohoo!!!

March 09 Month End Results

Below are pie charts for the month of March, and for the last 2 months. Click on the images to enlarge.



The following graph is for the last 4 months. As you can see there was a dramatic change upon starting the Primal Blueprint on Jan 22 2009:


Although the weight has not dropped as dramatically as it did initially, it continues to drop. More importantly, the bodyfat is still coming off quickly, and I am gaining muscle mass at the same time due to the intensity of the workouts

03/31/09

I've been out of commission for 3 days now

One way or another, I MUST do something tomorrow!

03/28/09

I crushed Total Body today. I'm all beat up today, and I feel like I'm getting sick. Hopefully it will pass as usual. Either way, I'm glad it's a rest day...

03/26/09

Day 75: Upper Body - Strength
Tons of different moves and another record broken: Push Press 165lb x 3 (110% LBM)

03/25/09

Day 74: Legs - Strength
I did 10 sets of squats in my typical progression, ascending up to my All-time Personal Best: 325lbs!!! (even got 3 reps) and back down

Than I did 5 sets of Deadlifts. I tried 275 but I was too spent, so dropped back down to 245 for this session.

My bodyweight has stabilized - between 164-165, but my composition continues to change. I've never been this lean & muscular :-)

Still 1 month to go...

03/22/09 - 03/23/09

Yesterday: Tony Horton's One-on-One Fountain of Youth: Yoga, and a great deal of demonstrating

Today: Cardio - my typical routine: 8 minutes on the Cybex Arc, 1500 meters on the Concept II Rower, 2 Mile Walk, 32 runs up & down 2 flights of stairs

03/21/09

The BEAR with 77% of my Lean Body Mass - Yes, 77% LBM may still be insane, but I did 70% last time, and I feel stronger than ever right now, so I had to see if I can do it.

Ok, so I accomplished my objective...sorta. 115lbs for THE BEAR was brutal to say the least. Here is a breakdown:

• Round 1: 6 complete reps
• Round 2 - 5: 5 complete reps. In the 2nd round I realized that I was going to have to do 7 rounds of 5 reps instead of 6 rounds of 6 reps
• Round 6: The 1st 4 reps I did the full clean. The 5th rep, I skipped the squat portion of the clean, but still got the front and rear thrusters
• Round 7: The 1st 3 reps I did the full clean. The 4th & 5th rep, I skipped the squat portion of the clean, but still got the front and rear thrusters.

Total: 36 Complete Reps!

Then I did 6 sets of 6 on the Freemotion LAT with 180lbs

I did some curls and tricep push-downs to finish it off.

I feel amazing right now!