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!
Thursday, March 31, 2011
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.
Get your FREE copy of the Primal Blueprint Fitness ebook
My Current Routine fits PERFECTLY withing the Primal Fitness Blueprint
Wednesday, March 30, 2011
03/30/11
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!!!
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
03/29/11
Today's Workout: Squats: 5x5
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
- Warm up: BWx15 , 45x10 , 95x10
- 135, 185, 185, 185, 185
- 135x10
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
03/28/11
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!
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
Saturday, March 26, 2011
03/26/11
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.
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
03/25/11
REST Day
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
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
3/24/10
Today's Workout: Squats: 5x5
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.
- Warm up: BW x15 , 45x10 , 45x10
- 95, 135, 185, 185, 185
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.
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