Thursday, March 31, 2011


Today's Workout: P90X+® "Upper Body PLUS"

The UBER Upper Body Workout!! I forgot how amazing this routine was.

Diet was perfect all day, but I decided to have ONE really good beer. I deserved it!

Primal Blueprint Fitness

Primal Blueprint Fitness is built around a very simple formula that draws from recent work done in modern exercise physiology labs—as well as from what we know of evolutionary biology—to arrive at the perfect exercise prescription for maximizing fitness with the least amount of time and suffering. PBF workouts are based on real-world natural movements that result in functional fitness. PBF combines simple full-body workouts, using as many muscles in combination as possible, with occasional short anaerobic bursts, and then regular longer, easier aerobic efforts to effectively work every muscle, energy and performance system in the body. The science supporting this strategy is irrefutable. After all, it’s what our ancestors did for two million years, adapting to selection pressures in their environment to survive and become lean, healthy, fit, and strong.

The actual prescription is simple: conduct an average of one sprint workout a week, two brief, but intense, strength sessions a week, accompanied by plenty of low level aerobic activity (your choice), play and rest. It’s that simple. While a week represents an arbitrary block of time on the continuum of pursuing lifelong fitness, and I like to allow for plenty of fluctuation in my weekly, monthly or annual exercise patterns, it’s helpful to get a picture of a suggested PBF-style routine that might fit with your busy life and allow for proper recovery between challenging efforts.

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Wednesday, March 30, 2011


Today was a scheduled REST Day

However, I helped out some peeps take down a bunch of murals in Trenton today before they demolished the building, and that ended up being a nice mini-workout...that plus the 5 miles of walking and stair climbing I did at work today.

Today was another huge success as far as my Primal Food intake; only 42 grams of Carbs, and since 8 of them were fiber, only 34 net grams of carbs were used for energy, so I got some major Ketosis action today - woohoo!!!

Tuesday, March 29, 2011


Today's Workout: Squats: 5x5
  • Warm up: BWx15 , 45x10 , 95x10
  • 135, 185, 185, 185, 185
  • 135x10
I discovered that Retro Fitness in Bordentown has 2 of the greatest pieces of equipment ever created; The Concept II Rower!!! - WOOHOO!!! So i cooled down on it by doing 1000 meters. I cant wait to go there and use it IN my workout! Happy Happy Joy Joy

Diet was Perfectly Primal ALL day...until my girlfriend insisted that I bring some QCB over, so I had 1 beer. Not really a big deal (Even with the beer, I had only 79.5 grams of carbs all day!), but am really trying to do this to perfection this time, and every small deviation matters to me at this point.

However, the fact that I now have access to a Concept II Rower means that I will be SPRINTING on it once per week instead of the scheduled Rest Day (Friday's), so I think I can get away with it...this time

Monday, March 28, 2011


Today's Workout: P90X® "Chest, Shoulders & Triceps"

Diet was perfectly Primal yet again. It is now at the point where it is super easy. I don't even crave sugar at this point. Only 67 grams of Carbs today.

I cant wait to do Squats again tomorrow!

Sunday, March 27, 2011

03/27/11 Weekly Update

Click to ENLARGE


Today's Workout: Upper Body (PULL)
  • Pull-ups (BW) 1x10
  • Weighted Pull-ups (+10lb Kettlebell) 5x10
  • High Rows 4x10
  • Seated Rows (with bands) 3x10
Also did P90X® "Ab Ripper X" - 18 reps/exercise

Diet was perfect!

Saturday, March 26, 2011


Another REST Day

Legs were still very sore, and I was going to do Yoga anyway, but I ended up working later, so I ran out of time.

Suzanne and I went to a birthday dinner for a friend at Banzai Japanese Restaurant. I had shrimp, steak, mushrooms, salad, grilled veggies, and miso soup. Yummy. I also had a very small amount of rice, noodles, and pistachio ice cream. Oh yea, and some saki. Then we went to Farnsworth House for some QCB. I had 2 and a half beers. With ALL of that, plus all the food I ate earlier in the day, I STILL had only 160 grams of carbs. That is a little more than double what I did every day this week, but it is still 2-3 times less than the typical American slob diet, so I consider it a smashing success, and I will limit such things to Saturday.

Friday, March 25, 2011



Diet was perfect for the 4th day in a row, and still NO drinking.

Legs are beyond sore! Yoga is scheduled for tomorrow...NOT looking good - LOL

Thursday, March 24, 2011


Today's Workout: Squats: 5x5
  • Warm up: BW x15 , 45x10 , 45x10
  • 95, 135, 185, 185, 185
I had to ease back into it, since I have not done squats in nearly a month

Diet was perfect for the 3rd day in a row, and still NO drinking. My girlfriend even had one right in front of me, and I didn't even take a sip. It's great how to have willpower and a sense of purpose!

I joined Retro Fitness today.

Wednesday, March 23, 2011


Today's Workout: P90X® "Chest"
  • Did both rounds
  • 1st Round: 20, 20, 15, 15, 15, 12
  • 2nd Round: 20, 15, 12, 12, 12, 10
Diet was perfect for the 2nd day in a row, and still NO drinking.

Tuesday, March 22, 2011

Tuna w Mayo, Olive Oil, and Pecans

  • 1 Can of White Tuna in water, drained
  • 1 T Kraft Mayo w Olive Olive Oil
  • 1 1/2 t Extra Virgin Olive Oil
  • Black Pepper
  • 6 Pecans (I Roast them and then toss them in)
It is freakin AWESOME!!


Today's Workout: Upper Body (PULL)
  • Pull-ups (BW) 2x10
  • Weighted Pull-ups (+10lb Kettlebell) 4x10
  • Seated Rows (with bands) 4x10
Diet was perfect!

Monday, March 21, 2011

Regarding Crossfit

As much as I love CF, there are some things that I am highly critical of:

1) 3 days on/1 off. That does not work well for us older folk. Although we may be stronger at 47 compared to 25-30, we need more recovery time!

2) Some routines are flat out stupid! Like doing Cleans or Snatches in "Reps for time". Some lifts are not to be taken lightly (pun intended) as far as form is concerned; the clean, and the snatch are the ALL about proper form. For that matter, so are [heavy] Deadlifts and Squats.

Regardless, aside from a few quirks here and there, CF is still a great system.

A friend of mine added the following:

Rick, I've got a few of my own thoughts to add (some of which you covered).

1. Crossfit is not perfect. But don't tell that to the many Crossfitters who've elevated it to a religion-like status. The CF community is very dogmatic and intolerant of alternative workouts, which makes it uncomfortable for guys like me who prefer to mix in other forms of exercise.

2. The shoulders are abused. At least mine are. I have to skip some CF WOD's if I feel like my shoulders have already been worked hard recently. During my first couple months of CF, I stuck with the schedule, and the result was a lot of shoulder pain--not soreness, but pain. I couldn't reach for a glass in the cupboard without grimacing. There are too many high rep overhead lifts, and they just tore up my shoulders.

3. Local clubs may go "off-schedule." The CF gym I go to doesn't stick strictly to the main CF schedule, and the guy doing the local schedule doesn't give much regard to avoiding consecutive workouts that hammer the same body parts. Instead of splitting up the rest days, they just use the weekend as their two rest days for the week. This disregard for proper recovery can diminish results and lead to injury.

4. Like P90X, nobody's gonna get big doing Crossfit. There are a lot of big guys doing CF, but they were big before. [I disagree with this statement]

5. Injury = Effort. That is, hurting yourself (like ripping up your hands, or puking during a workout) are congratulated rather than discouraged.

6. There's an emphasis on competition rather than self-improvement. This isn't too bad (at least in my gym), but there's definitely some focus on beating each other every day when we write our results on the white board. I personally pay more attention to whether or not I've improved since the last time I did the workout.

7. It can be expensive. I think most for-profit CF gyms charge well over $100 per month. I use a non-profit gym, but make volunteer payments occasionally for use of the gym.

Don't get me wrong, I like Crossfit, but it's not the be-all end-all in fitness, which is why I do other workouts a couple times per week.

Sunday, March 20, 2011


I've been extremely busy as of late. I HAVE been working out regularly, but I have not had the time to post here.

My new job also has me doing about 6-7 miles of walking/day, so I was not working legs...I needed them to have time to adjust to the new activities. In the meantime, I have been doing 3-4 P90X® Upper Body Routines/week. Today was "Chest" and "Ab Ripper X"

I am going to join Retro Fitness this week, so I can start doing Squats again. I will also be adding a lot of "supplementation" to help reduce the chronic pain in my left arm and to accelerate muscle growth. I will likely compliment the P90X® Routines with some Heavy Metal Weight Lifting for Upper Body, start eating more, and cut back a wee bit on the QCB (Quality Craft Beer).

Bulking Up in the Spring and Summer is not the norm for me, but I was unable to train the way I wanted to in the Winter, and I have to offset the inevitable weight loss that will occur due to my daily work activities, so it must be done!