C5W2D2: 5/30/12
Took 3 tabs of ZMA and slept like a baby for 7-8 hours!
(Was up for around 20 hours yesterday and only had a 3 hour nap afterwards.)
Haven’t had a good night sleep like this in a LONG time!
Took some White Flood again on the way to the gym and felt great as I arrived. (8/10)
One of my better sessions today and very happy with the outcome.
I ate a scotch egg and 2 hard boiled eggs and 4 strawberries as my pre-workout meal.
I think I should have ate more because midway of my BBB BP I got hungry!
I also made a few changes today.
Because I LOVE Kroc Rows so much, I replaced the face pulls with it.
I also got so motivated that I added a finisher.
Saw a video by Nia Shank and it looks like a Burpee/Pull-up and I just did as much as I can.
Here is an article about it: http://www.niashanks.com/2010/09/the-best-fat-burning-conditioning-exercise/
I have been planning to do this at the end of all my sessions for a while and I think I will start now.
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Tags: 1RM, 5/3/1, Barbell Curls, Bench Press, Burpees, Chin-up, Dynamic stretching, Finisher, Foam rolling, Goal, Kroc Rows, Nia Shank, Overhead Press, Overhead Squat, Power Clean, Pull-up, Static Stretching, White Flood
Conditioning: 5/29/12
Prowler:
Weight: 90 lbs
Distance: 40 yards/Lap
Laps: 4
Rest: 1 minute
Terrain: Asphalt
Weight: 180 lbs
Distance: 40 yards/Lap
Laps: 6
Rest: 1.5 minutes
Terrain: Asphalt
Total Time: 17m54s
Took a couple hours nap after a long day (up for around 20 hours).
Decided to start using my prowler again now that the weather is still decent (Been raining past few days).
This kicked my ass so bad and will need to start light again next time by just doing the Easy Prowler Workout (This is the Medium Prowler Workout)
The lot I am using is very uneven and has a bunch of cracks on it so I got stuck a few times trying to push the prowler.
Guess just have to build myself back up again.
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Tags: 5/3/1, Asphalt, Conditioning, laps, Prowler
C5W2D1: 5/28/12
Slept around 6-7 hours before I went to work tonight.
Think work wore me out more than usual. (Also had some personal issues happening which I don’t really want to talk about here.)
Arrived at the gym feeling fine but not spectacular like I wanted (6/10).
Disappointed in my squat session today and hopefully it was one of those fluke sessions and will see if I will need to deload on the next cycle after the next 2 other sessions of squats.
Decided that for BBB assistance work I will instead do a 50% on 1st week, 55% 2nd week and 60% 3rd week Training Max percentage.
My 1st week of a cycle seems to always suck so a much lighter load will probably do me best.
This is the 2nd time since I started 5/3/1 at the beginning of the year in which I made some changes to the program so I must be doing something right.
Adapt and overcome!
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Tags: 1RM, 5/3/1, BBB, Deadlift, Dynamic stretching, Foam rolling, GHR, Goal, Power Clean, Squat, Static Stretching, Training, Training Max
I have tried my best to be as healthy and fit as possible. Unfortunately I am the only one in my home that want to take this lifestyle with me. But I am hoping that I can lead by example and everyone else will follow my lead … in time.
I have tried a few different types of diets in the past few years. I had great success doing a carb/calorie cycling type of diet while doing Stronglifts 5×5 last year.
For some time I have read about this somewhat new diet called Paleo or Caveman or Hunter Gatherer diet. Been practically ignoring for some time but I keep stumbling upon it in my search for knowledge on how to improve my well-being. Read the rest of this entry »
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Tags: Health, healthy-living, hunter gatherer diet, Mark Sisson, Nutrition, paleo diet, Paleo Solution, Paleolithic, Paleolithic diet, primal diet, The Primal Blueprint: Reprogram your genes for effortless weight loss vibrant health and boundless energy
C5W1D3: 5/26/12
Slept around 9-11 hours after having a few drinks last night.
New staple pre-workout meal are sweet potato hash with eggs over-easy on top.
Took some White Flood again on my way to the gym and felt good. (9/10)
I think I did not eat enough as I felt hungry in the middle of my session!
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Tags: 1RM, 5/3/1, Bench Press, Dips, Dynamic stretching, Foam rolling, Goal, Kroc Rows, Overhead Press, Overhead Squat, Power Clean, Static Stretching, White Flood
C5W1D1: 5/23/12
Only able to sleep for 5-6 hours courtesy of my Shelty, Anakin, wanting to go outside to do his business!
Felt somewhat tired so decided to take some White Flood for the first time in a long time on teh way to the gym.
Think it worked as I felt energetic as I arrived to the gym. (8/10)
Good training today but I think I will need to change my assistance BBB weights so I can do them at a more efficient manner (make them lighter).
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Tags: 1RM, 5/3/1, Ab Wheel Rollout, Deadlift, Dynamic stretching, Foam rolling, Goal, Power Clean, Squat, Static Stretching, White Flood
C5W1D1: 5/21/12
Decent 6-7 hours of sleep.
Arrived at the gym feeling good after not doing any lifting on my deload week last week. (7/10)
Fairly good session considering my 1st week of a cycle is usually not stellar.
Changing how I do the numbers on my BBB Asssistance work.
Today I started with a reverse pyramid scheme (70%/65%/60%/55%/50%) and will see if I need to adjust it or do something different..
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Tags: 1RM, 5/3/1, Barbell Curls, Bench Press, Chin-up, Dynamic stretching, Foam rolling, Goal, Overhead Press, Overhead Squat, Power Clean, Pull-up, Static Stretching
5/3/1: +20 Weeks Progress Review
Body Pics:
Day 1: 1/1/2012
+20 Weeks: 5/20/12
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Tags: 1RM, 5/3/1, Bench Press, Deadlift, Goal, Overhead Press, Paleo, Personal Record, Power Clean, Program, Progress Review, Squat, Strength Goal
Conditioning: 5/16/12
Walk:
0.835 mi – 12m 37s
Krav Maga:
1h 15m
Pull-ups:
BW x 15
Walk/Jog:
0.767 mi – 8m 59s
Supposed to be a deload week but decided to take it easy and “try” not to do anything.
Couldn’t help myself on not doing anything so decided to go take a Krav Maga class today.
Good session walking there then a nice sweaty class followed up by 15 body weight pull-ups and finished it with a walk/jog back home.
Now to cook myself some Garlic Dilled Potatoes with Ghee, a Ribeye Steak and a Waldorf Salad
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Tags: Conditioning, fitness, Food, Health, Krav Maga, Pull-up
C4W4D3: 5/12/12
Had around 6 hours of broken sleep last night.
Kept waking up due to wife being sick and awakening when she got out of bed a bunch of times.
Kinda tired as I arrived at the gym and also somehow finishing my week stim free. (6/10)
Should have taken a shot of espresso or something before I started the day!
Also managed to forget my headset so no music of my own at the gym which sucks so bad.
Decided to do “Jack Shit” after my main lift so I can get home and try to help the sick wife and take care of my son and the dogs.
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Tags: 1RM, 5/3/1, Deadlift, Dynamic stretching, Foam rolling, Goal, Power Clean, Squat, Static Stretching
