Truffles

Primal Stir Fry

Smoked Grilled Steak w Warm Beet Salad

Smoked Chili with Cornbread

Primal Jambalaya

Fat Guacamole Devils

Root Vegetable Chips

06/17/10

Legs

• Squats 5x5, 2x3, 3x1 (215, 235, 255)

Weighed in at 180lbs today - down 16lbs total. Dress pants no longer tight - woohoo!!!

06/16/10

Low Impact Cardio

06/15/10

Upper Body PULL

• Pull-ups - 7 x 10 - various grips (bw)
  
• Seated Row - 3 x 10

45 min walk

06/09/10 - 06/14/10

Alternated Total Body Routines with LOTS of Low Impact Cardio

06/08/10

Total Body

• Dumbbell Bear Complexes - 10 rounds (30 DB's)
• 20 min Walk

Oh My MEEEEEEEE That SUCKED!!!

06/07/10

Low Level Cardio

06/06/10

Total Body

• Snatch 7 x 5 (75)

• Freemotion Lat 3 x 10 (120)
• Pushups 3 x 20 (bw)

Plus low level cardio

06/05/10

Low Level Cardio

06/04/10

30 min Walk

My entire body is feeling it from yesterday! YAAAAY!!!

06/03/10

Total Body

• Sprints - 45 meters x 6 rounds
• Box Jumps - 24" Box, 6 x 10

BRUTAL!!!

06/02/10

30 min Walk

06/01/10

Total Body

• Snatch, from the deck - 5x5 (75)
• Manmakers - 5 x 5 (25 DB's)

Minimal rest between sets

05/26/10 - 05/31/10

Ended up just getting a bunch of light cardio in. Back in biz starting tomorrow

05/25/10

Upper Body PUSH

• Bench Press 3x5 (150)
• Incline Bench Press 3x5 (125)
• Dips 3x8 (bw)
  
• DB Press 4x8 (40 db's )

Also did a few things with SLOSH TUBES...more on that later...

05/24/10

Legs

• Squats 5x5, 2x3, 3x1 (215, 225, 250)

05/23/10

Upper Body PULL

• Pull-ups - 5x7 (bw)
  
• Hanging Rows 5x8 (bw)
  
• Techno Gym Machines (Vertical Traction, Row, Upper Back, Lower Back) 2x8 each (125, 100, 80, 110)

Weighed in at 185lbs

05/21/10 - 05/22/10

REST Days

The 22nnd was an unplanned, yet much needed one...

Diet was NOT up to par these two days. Too much beer on the 21st and a slice of pizza with 2 beers on the 22nd. Otherwise, my diet has been spot the rest of the day AND the last 2 weeks!

05/20/10

Upper Body PUSH

• Bench Press 5x5 (145)
  
• Dips 5x7 (bw)
  
• DB Press 5x5 (45db's, 40 on the 5th set )
• Shrugs 4x10 (65 db's)

05/19/10

Legs

• Squats 5x5, 2x3, 3x1 (205, 220, 240)

I've added the 2x3, 3x1 component (from the MEBB), but I'm still keeping it light. I'll add a little weight every time

Weighed in at 185 today

05/18/10

Upper Body PULL

• Pull-ups - 5x6 (bw)
  
• Hanging Rows 5x7 (bw)
  
• Techno Gym Machines (Vertical Traction, Row, Upper Back, Lower Back) 2x8 each (120, 100, 75, 100)

Been eating very Primal the last few days - carbs below 100g/day.

Limiting QCB (Quality Craft Beer) Consumption to Wednesdays and Saturdays - Let's see if I can stick with it. So far so good :D

I'm down another 3lbs, for a total of 10lbs lost! - 196-->186

05/17/10

REST Day

05/16/10

Upper Body PUSH

• Bench Press 5x5 (140)
  
• Dips 3x8 (bw)
  
• DB Press 5x5 (40 db's)
• Shrugs 3x10 (45lb plates)
  

05/15/10

Legs

• Squats 5x5 (205)
• Leg Press 2x5 (350) just for laughs

My left shin felt fine. It's still injured, but it was not negatively affected by the workout.

05/14/10

Upper Body PULL

• Pull-ups 5x5 (bw)
  
• Hanging Rows 3x8 (bw)
• Techno Gym Machines (Lat Pull-downs, Vertical Traction, Row, Lower Back) 2x8 each

05/13/10

REST Day

05/12/10

Upper Body PUSH

• Bench Press 5x5 (135)
  
• Dips 3x5 (bw)
  
• Barbell Press 2x5 (95)
  
• DB Press 2x5 (40 db's)
  

05/11/10

Legs

• Squats - 5x5 (195)

Pre-warm-up on treadmill. Then while doing bodyweight squats I felt a sharp pain in my left knee. Actually, it was in my upper shin. I think this was probably due to being tight from the treadmill work.

Regardless, I continued to warm-up, and I did the workout. I just had to be careful not to go as deep as normal. It felt fine.

After the workout, I spent 20 minutes picking up branches in my yard from the recent storm, and I felt discomfort in the upper shin. Now several hours later, I still feel it when I bend at the knee while bearing weight.

It will be 4 days until the next leg workout. I'll just have to see how it goes

Theory and Practice

Back to My Fitness Roots
The Primal Blueprint
The Primal Blueprint SUMMARY
Fat Loss 101
Fitness For A Lifetime
Take Your Fitness Personally
Balance - In Your Fitness & Life

Articles From My Previous Business Site:
Evolutionary Fitness
Shedding Fat
Forget the Fat Burn Zone
Intervals For Fitness & Fat Loss
Paul Check's Cardio Perceptive

05/10/10

Upper Body PULL

• Pull-ups - 5x5 (bw)
  
• Hanging Rows 3x8 (bw)
  
• Techno Gym Machines (Vertical Traction, Row, Upper Back, Lower Back) 2x8 each
  

100 Day Routine

1. Upper Body PULL
2. Legs
3. Upper Body PUSH
4. REST
5. Upper Body PULL
6. Legs
7. Upper Body PUSH
8. REST
9. Upper Body PULL
10. Legs
11. Upper Body PUSH
12. REST
13. Upper Body PULL
14. Legs
15. Upper Body PUSH

16. REST
17. Light Cardio
18. Total Body
19. REST
20. Light Cardio
21. Total Body
22. REST
23. Light Cardio
24. Total Body
25. REST
26. Light Cardio

The 2 sequences above are simply repeated. It finishes like this:

79. Upper Body PULL
80. Legs
81. Upper Body PUSH
82. REST
83. Upper Body PULL
84. Legs
85. Upper Body PUSH
86. REST
87. Upper Body PULL
88. Legs
89. Upper Body PUSH
90. REST
91. Upper Body PULL
92. Legs
93. Upper Body PUSH

94. REST
95. Light Cardio
96. Total Body
97. REST
98. Light Cardio
99. Total Body
100. Light Cardio

---------

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's
  
• 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...see below
  

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
  

04/30/10 - 05/09/10

04/30: Total Body - Day 1 of getting back into it - went light
05/01: 40 min walk
05/02: Rest
05/03: Total Body - 2nd routine - added intensity
05/04: 40 min walk
05/05: Rest
05/06: Upper Body - upped the intensity, reps & sets
05/07: Legs - added intensity and did 4 sets of 5
05/08: 40 min walk
05/09: Rest

Started working on eating better and drinking less

Starting weight: 196 lbs

01/01/10 - 01/05/10

01/01: Rest
01/02: Rest
01/03: P90X+ Upper Body Plus
01/04: Rest
01/05: P90X+ Total Body Plus

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Been extremely busy as of late, so I missed a couple workouts, and I have not been posting specifics on a daily basis.

Hopefully I will be able to get back to daily posting, but rest assured, I will keep pumping iron even if I am not posting.

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Primal Diet: non-existent since 12/15/09. I need to tighten that up as well, especially since the strength/bulking phase is officially over