Squat/Bench/Chins 032811

Squat 3x5 @ 145#

Bench 3x5 @ ???#

Chins 3xF @ 6-4-3

Rest day 032711

Rest day

Squat 032611

Trying out the Starting Strength Protocol (very similar to Stronglifts but using 3x5 instead of 5x5)

Squat @ 145 @ 3x5

chin-ups & pull-ups inbetween

Rest day 032311

Rest day.

Bench 032211

Bench 6x3

3x130

3x135

3x140

3x140

3x140

3x145

sprints

pullups & chins

uneven pushups

med ball throws

Deadlift 032111

Deadlift 5-5-3-3-3

5x185

5x185

3x205

3x205

3x210

pullups

farmer walks w/ 2x25# plates

sprint dashes

time @ 25mins

---------------------

3 eggs-18p

mixed green salad & tuna & salmon & red wine dressing-65p

jerky (postwod), 11p

creatine

chicken breast, 25p

TOTAL: 119p

Rest Day 032011

Mixed WODs 031911

pushups

burpees

shoulder pushups

air squats

sprints

Rest Day 031811

Press 031611

Press 5-5-5-3-3-3

5x75

5x75

5x80

3x80

3x80

3x85

WOD: 5x max pushups + 50yd track sprints (w/ 50yd recovery)

time=20mins

-----------------

IF @ 12hrs

8-9oz canned salmon, ~50p

quart general tsos chicken, ~70p

beef jerky (postWOD), 11P

whey + skim milk, 32p

TOTAL: 163p (98%)

Bench 031511

Cycle 1 Bench Press

5x125

5x125

5x125

3x130

3x135

3x140

pushups

pullups

----------------

4 eggs @ 24p

chicken breast @ 25p

8oz ground turkey @40p

1oz jerky @ 11p

TOTAL: 110p

Squat 031411

Squat @ 5-5-5 (145#) 3-3 (150#) 3 (155#)

DB lunges w/ 25#

2x25# plates farmer's walks

jump pullups & chinups

Daily Protein:

IF 10-11 (13hrs)

2 eggs, 18p

7oz salmon, 45p

(pre&postWOD) jerky, 11p

7oz salmon, 45p

chicken breast, 25p

TOTAL=144g @ protein

Rest Day 031311

Rest Day

10k 031211

Rodes 10k @ 51:48 (8:20min/M) - added ~1min to last year's time.

Rest Day 031011

Protein Diary:

(IF from 9pm-11am @ 14h)

2 eggs - 12g

1/2 can (7oz) salmon ~ 40g

Bench Press 030911

Bench 531 @ 5-5-8 @ 95-110-125

35# DB rows @ 4x10

pullups @ 4x4

35# DB chest press @ 4x10

Protein Diary:

3 eggs - 18p

chicken breast - 25p

whey shake - 24p

general tso's chicken - ?

1/2 can salmon - 40p

Sprints 030811

treadmill sprints @ 12% grade @ 8.5mph (7:13min/M)

tabata variation @ 3x:

20:60

20:50

20:40

20:30

20:20

20:10

total time: 18min

Protein diary:

3 eggs, 18p

1/2 can salmon, 45p

1 beef jerky (postWOD), 11p

lambburger, 45p

TOTAL: 119p (71%BW)

Deadlift 030711

deadlift 513 @ 3x5 @ 150-170-195; then 2x5 @ 115 (50% 1RM)

DB farmer walks up & down stairs x2 @ 35#

good mornings 1x8 w/ bar alone

pull-ups @ 5-4-3

25mins

Rest Day 030611

Rest day.

Long Run 030511

training run @ 7.5M @ 1:06 (8:48min/M)

Rest Day 030411

OH Press 030311

OH Press 531

3x3 @ 55-65-70(6)

negative pullups

staggered pushups

chinups

inverted rows 10-8

Time: 25mins

B: 3 eggs, coffee & cream & cinnamon

L: spinach/cabbage salad w/ salmon, radishes, & red wine vin. dressing, almonds

POW: whey shakes with water + 10 almonds

D: 1.5 chicken breasts, sweet potato frites, steamed broccoli, 2 red wines, red tea

OH Press feels a little light so I'm going to up the numbers a bit on 1RM and reset the cycle

The Characteristics of Hunter-Gatherer Fitness

1. Daily, light-to-moderate activity such as walking was required. Most estimates indicate that the average daily distances covered were in the range of 6 to 16 km. (~4-10mi)

2. Hard days were typically followed by an easier day, but every day a variety of physical activities.

3. Individuals walked or ran on natural surfaces, such as grass and dirt, and often on uneven ground

4. Intermittent bursts of moderate-to-high level intensity exercise with intervening periods of rest and recovery. High-intensity interval training sessions should be performed once or twice per week.

5. Cross-training is important and should include exercises focusing on strength (resistive), endurance (aerobic), and flexibility (stretching). Rotation among multiple different forms of exercise develops resilience and multifaceted fitness and reduces the likelihood of overuse injury, boredom, and emotional burnout.

6. Regular sessions of weight training and other strength-building exercises are essential for optimizing health and fitness. These need to be performed at least 2 or 3 times per week, for at least 20 to 30 minutes per session.

7. In general, hunter-gatherers were lean, and probably almost never obese, which reduced trauma to their joints.

8. Virtually all of the exercise was done outdoors in the natural world. Outdoor activities help maintain ultraviolet-stimulated vitamin D synthesis, improve mood, and facilitate adherence to a regular exercise program.

9. Much of the physical activity was done in context of a social setting (small bands of individuals who were hunting or foraging were working together on various chores).

10. Genetic evidence suggests that humans and dogs have been coevolving together for as long as 135 000 years. The mutual advantages conferred by this co-evolutionary process have been theorized to be related to cooperative hunting between domesticated wolves and our ancient hominin ancestors. Thus, both the dog and the human genomes may be specifically adapted to outdoor exercise involving cooperation between these 2 species.

11. Dancing was often performed as a part of rituals and celebrations, and is an ideal form of exercise that improves fitness and reduces stress.

12. Sexual activity has always been an important aspect of human physical and social interaction. A frequency of sexual activity of 1 or 2 times per week correlates with multiple health benefits.

13. Ample time for rest, relaxation, and sleep was generally available to ensure complete recovery after strenuous exertion.

Source: http://www.marksdailyapple.com/the-characteristics-of-hunter-gatherer-fitness/

Sprints 030211

Mixed distance/time sprints outside on pavement x 9 @ 20mins

POW-banana, almonds, coffee & cream, egg

5-3-1 Templates

• Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.
• The Triumvirate. Main lift, and two assistance exercises - 5 sets each.
• I'm Not Doing Jack Shit. Main lift, and nothing else.
• Periodization Bible by Dave Tate. Main lift, and 3 exercises - 5 x 10-20 reps each.
• Bodyweight. Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.

Bench Press 030111

Bench Press 531 @ 100-110-125 (5-5-3) - forgot to drop load to 3x3

DB chest press @ 35# 15-10-12

med ball pushups @ 10-10-10

DB rows @ 35# 1x10