Tuesday, March 31, 2009

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


I've been out of commission for 3 days now

One way or another, I MUST do something tomorrow!

Saturday, March 28, 2009


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...

Thursday, March 26, 2009


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

Wednesday, March 25, 2009


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...

Monday, March 23, 2009

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

Saturday, March 21, 2009


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!

Friday, March 20, 2009


My legs are completely demolished from yesterday!!!

Today I did a ton of Upper Body work.

Thursday, March 19, 2009


Day 68, Legs - Power
Sprints - 50 meters, all-out, high leg drive arm pumping as hard as possible. Translation: the way I always do it! I did 10 or 11 rounds. I lost count.

Uber-Deep Squats - 160lbs x 8, 7 sets. Another person kept conversing with me, so the breaks were too long. I compensated with 2 extra sets.

Box Jumps - 30" box x 10, 10 sets with only 30 seconds break between sets

Wednesday, March 18, 2009


2.5 mile walk in the am
Advanced Corrective Routine

Yoga and ACR were swapped this week. In fact, I think it will work out better this way every week

Tuesday, March 17, 2009


Day 65, Total Body - Anaerobic HIIT

I broke out one of the classics today: Fight Gone Bad! I wanted to see what I did last time, and I was shocked to see that it was 6 months ago when I last did this. Same with KD and Lyle.

My feeling was, that I should be able to beat my previous score of 275, so that was the goal

Here is the breakdown:
20lb DB Thrusters: 35,34,33
75lb SDLHP: 19,18,17
20" Box Jumps: 22,21,20
75lb Push Press: 21,19,19
Rowing: 8,8,7

Round 1 Total: 105
Round 2 Total: 100
Round 3 Total: 96
Grand Total: 301 - woohoo!!!

This was the first time I did not feel like I was going to hurl like Linda Blair...but I will continue to call this, "The worst 17 minutes of my life"

Sunday, March 15, 2009

Friday, March 13, 2009


Day 62: Upper Body - Strength

I tested Bench Press out today - no go
I also tested out Pull-ups and Dips - no go

So, I did the following:
T-Bar Rows - 160lbs x 5, 5 sets
Freemotion LAT - 180lbs x 5, 5 sets
Hang Power Cleans (no squats) 125lbs x 5, 2 sets
Hang Power Cleans w/ Push Press 125lbs x 5, 4 sets (I realized they did not aggravate the shoulder)
Shrugs - 185lbs x 8, 5 sets
Tricep Pushdowns - 150lbs x 5, 3 sets (they were feeling neglected, so I was being nice to them)

All in all, a solid strength workout. I should be pretty sore tomorrow...I know my legs are today!!!

Thursday, March 12, 2009


Day 62: Legs - Strength
Warm-up with BW
UBER-Deep Squats - 160lbs x 10
Deep Squats - 225 x 8
Deep Squats - 245 x 8
Squats - 275 x 5
Squats - 300 x 5
Deep Squats - 225 x 8
UBER-Deep Squats - 160lbs x 10

Then I did 5 sets of Deadlifts - 275 x 5


Another landmark: I weighed in at 165lbs today - down 40lbs!!!

Monday, March 9, 2009

Rick's Primal Pancakes

  • 1 Egg
  • 1/4 cup Almond Meal
  • 1/4 cup of Coconut Milk
  • 1/8 t Cinnamon
  • 1/8 t Vanilla Extract
  • 1t Baking Powder
Mix it all together until a batter forms. Pour the batter onto a buttered or greased skillet. Cook over medium heat until both sides are golden brown. Serve with berries. Makes one serving.

I usually add 5-6 Toasted Pecan halves to the batter (toast them in a skillet first and then crumble them) - Yummy!!!! When I use pecans, I sometimes substitute maple extract/flavoring for the cinnamon and vanilla extract.

[EDIT] The original pancakes WERE a bit on the thin side, but the baking powder that I added to the recipe above took care of that!

The following image from fitday is WITHOUT the pecans:

Tuesday, March 3, 2009


I did 9 rounds of Metabolic Pairings today!!! Pukey was peeking in, but I ended up slamming the door in his face just in time

Cleans (with correct form - with the full front squat catch) and Burpees
Deadlifts and Burpees
Squats and Burpees

No rest between exercises. 75 seconds rest between rounds. Did 3 rounds of each pairing

Weight and reps used:
Cleans: 135lbs x 6
Deadlifts: 250lbs x 6
Squats: 225 x8

Burpees: 15 reps all 9 rounds

Sunday, March 1, 2009


Upper Body- Power

Low impact cardio

Yoga - One-on-One Fountain of Youth