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.

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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

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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