Krav Maga
1 hour

So yesterday I did my Power Clean & Deadlift session.
After that I slept for around 6 hours, ate dinner and walked my dogs then off to work on the graveyard shift for 8 hours.
After work I walked my dogs again real quick and then did Krav Maga for an hour.
Can’t believe I was able to push myself to do all this in 24 hours!

One of the best class I had and it really pushed me to my limits with the circuit training we did today.
I love how it showed how weak I am and how much I need to improve myself!
Thanks Antonio Colon for a kick ass training session!

Had a great 6-7 hours of sleep before work after taking 3 tabs of ZMA.
Gave myself another serving of White Flood on the way to the gym and felt good as I arrived (8/10)
Good session today and I think I am near my personal max on my lifts making the top reps difficult.
I added weighted hyperextensions to help with my posterior chain but I completely forgot to add my finisher of burpee/pull-ups that I learned from Nia Shank.
(Forgot to add it in my notebook).
Otherwise a good session overall!

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:

Power Clean:

Overhead Squat Warm-up Set:
45 x 10

PC Warm-up Sets:
60 x 5
75 x 5
90 x 5

Work Sets:
105 x 3
120 x 3
135 x 5 (e1RM = 157)

I need to work more on my setup.
Also don’t think I am recruiting all the right muscles to make the whole lift as efficient as possible.

Deadlift:

Warm-up Sets:
150 x 5
185 x 5
225 x 3

Work Sets:
260 x 3
300 x 3
335 x 3 (e1RM = 368)

Also think I need to setup better and do the whole lift with better form.
I am also at or near the max I have attempted on my lifts so can see why form is not like how it was in the past cycles.
Need to concentrate more on each rep!

Assistance Exercises:

BBB Squat:

45 x 10
160 x 10
145 x 10
135 x 10
125 x 10
115 x 10

Rest time are 2 minutes between each set, except for the warm-up set which I just went straight to the next set.
I was originally planning to do 50% of training max across the board.
But it felt real hard to do and didn’t think I will be able to do all the 10 reps if I did it like that so I pyramid down instead.
It still was hard to do but bearable and managed to do them all without a belt.
Good thing I dropped the ego and followed my gut to drop down on the weights.

Weighted Hyperextensions:

35 x 5
35 x 5
35 x 3

Decided to add this to help my posterior chain.
Think next time I will start with 25 lbs and build up from there so I can at least do 3 x 10 on this.

Ab Wheel Rollout:

5 x 10

Like usual, it just burns!

Burpee/Pull-ups:

none

Forgot to do because I forgot to add it in my notebook

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.

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:

Overhead Press:

Overhead Squat Warm-up Set:
45 x 5

Power Clean Warm-up Set:
115 x 3

OHP Warm-up Sets:
45 x 10
60 x 5
75 x 5
90 x 3

Work Sets:
105 x 5
120 x 3
135 x 4 (e1RM = 153)

First 2 sets felt fine.
Accidentally did 5 reps instead of the prescribed 3 reps on the first set.
Plan was to do 5 reps on the top set but just ran out of juice.

Assistance Exercises:

BBB Bench Press superset with Pull/Chin-ups:
(55% of Training Max)

BP:45 x 10
-
BP: 130 x 10
Pull-ups: +35 x 10
-
BP: 130 x 10
Chin-ups: +35 x 7
-
BP: 130 x 10
Pull-ups: +35 x 5
-
BP: 130 x 8
Chin-ups: +35 x 3
-
BP: 130 x 6
Pull-ups: +35 x 3

Rest time between the first 4 sets are 1 minute and last rest was 1.5 minutes.
I think I may have done better if I ate more food earlier.
I started feeling hungry by the 3rd set and it was downhill from there.

BB Curls superset with Tricep Pushdown:

BB Curl: 55 x10
Tricep Pushdown: 90 x 10
-
BB Curl: 55 x10
Tricep Pushdown: 90 x 10
-
BB Curl: 55 x10
Tricep Pushdown: 90 x 10
-
BB Curl: 55 x10
Tricep Pushdown: 90 x 10
-
BB Curl: 55 x10
Tricep Pushdown: 90 x 10

Decided to superset these two to save time.
Rest time is only 30 seconds between each superset.
Not bad but it did tire me.

Kroc Rows:

Left Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 20

Right Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 20

Mind gave-up before grip.
Need to try and get at least 25 reps each arm next time.

Burpee/Pull-up:

1x 5

Fun to do as a finisher.
Will try to do 3 x 5 next time and work from there.

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.

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!

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:

Squat:

Power Clean Warm-up Set:
115 x 3

Squat Warm-up Sets:
45 x 10
130 x 5
160 x 5
195 x 3

Work Sets:
210 x 5
240 x 5
275 x 5 (e1RM = 321)

Should have realized squats today would suck by the earlier sets.
Very disappointed considering I missed parallel on ALL my reps by 1-2″!!!
Unforgivable!
Maybe I had so much other stuff in my mind at the time and lost focus because form sucked too.
I know I can do much better, and have in the past with the same or heavier weight, and hoping this is just one of those “Off Days”.

Assistance Exercises:

BBB Deadlift:
(50% of Training Max)

185 x (5 x 10)

1-2 minute rest between each set.
Strange thing is that the sets felt better as I progressed into it.

Hanging Leg Raise (Toes to Bar):

1 x 5
1 x 6
1 x 5
1 x 5
1 x 5

30 second rest between each set and just tried to do as much as I can the right way.
Goal is to reach 10 reps each set someday.

Glute Ham Raise:

1 x 5
1 x 5
1 x 8

1 minute rest between each set and just tried to do as much as I can with proper form.
Goal is to reach 10 reps each set someday.
Decided I need to add this to improve my posterior chain.

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.

So after much prodding around, I was convinced by a fellow Marine (Steve Weick)  to check out the Paleo Diet and by Rob Wolf’s book called “The Paleo Solution“. I have not finished the book at this time but much of the things I read in it kinda makes sense from the information I have stumbled upon outside the book. I have also stumbled upon Mark Sisson‘s “Primal Blueprint“, which looks very similar to the Paleo diet. I also stumbled upon a nice “Paleo How to” guide on Gnolls.org and can be found here: http://www.gnolls.org/1141/eat-like-a-predator-not-like-prey-paleo-in-six-easy-steps-a-motivational-guide/

So I started to do the Paleo/Primal diet 2 weeks ago. The first 3 days sucked and I felt VERY tired and sluggish, most likely from the drastic lost of carbs in my diet. On the fourth day I felt normal enough again and continue to do so up to today!

I plan to continue this adventure on Paleo/Primal for the next few months until I have to do my annual physical and get my blood work with my doctor (who is VERY against me doing a paleo diet and wants to get my blood work ASAP!) around August/September of this year. So that is about 3-4 months away to let my body adapt to this new diet and see the results. I would consider the results of my blood work the last judge if this diet is fact or fad. (I am not new to being an experiment, I did join the USMC after all … )

So for now I am actually enjoying this adventure so far. I have cooked some of the best meals I have had in a long time … and they are all made by me!

In a few months we will see if this is will be something I will continue to do or a bad recommendation from a fellow Marine, yes I am looking at you  Steve Weick!

Related articles

• The Paleo Diet (mytopweightloss.wordpress.com)
• Paleo Diet for Athletes (sleepeatgymrepeat.com)
• Chris Kresser ” Beyond Paleo: Moving from a “paleo diet” to a “paleo templ ate” (momgonepaleo.com)
• The Prudent Pantry: Can You Save Money on the Paleo Diet? (savings.com)
• Paleo Diet Food – What to Eat on the Paleo Diet (fitnesstipsforlife.com)
• Paleo Diet ebook (fitnesstipsforlife.com)
• Was the Caveman Diet Healthier than Our Own? (theflyingfugu.com)
• Should You Limit Carbs on the Paleo Diet? (fitnesstipsforlife.com)
• The Paleo Diet Simplified (Free Kindle Download) (hip2save.com)
• What is the Paleo Diet? (fitnesstipsforlife.com)

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!

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:

Bench Press

Overhead Squat Warm-up Set:
45 x 5

Power Clean Warm-up Set:
115 x 3

BP Warm-up Sets:
45 x 10
95 x 5
120 x 5
145 x 3

Work Sets:
155 x 5
180 x 5
200 x 5 (1RM = 233)

First week definitely screws me up and felt weaker than before.
Just did the bare minimum again even though my goal was 9 reps …

Assistance Exercises:

BBB OHP superset with Dips
(60%/60%/55%/50%/50% of Training Max)

BBB OHP: 90 x 10
Dips: +35 x 7
-
BBB OHP: 90 x 7
Dips: +35 x 4
-
BBB OHP: 85 x 6
Dips: +35 x 3
-
BBB OHP: 75 x 10
Dips: +35 x 5
-
BBB OHP: 75 x 10
Dips: +35 x 3

2-3 minute break between each set.
Still difficult for me as per usual on my 1st week of a cycle.
Definitely need to reduce the weight so I can just pump the sets out and have enough energy to do the rest of the superset with more reps.

Kroc Rows
Left Arm:
115 x 5
115 x 5
115 x 15

Right Arm:
115 x 5
115 x 5
115 x 12

Found a great post about kroc rows by the Krocman himself here: http://www.t-nation….t/kroc_rows_101
So decided to add 2 warm-up sets for each arm before the main set.
Either its just due to my first week of the cycle always sucks for me or I need to drop teh weight a bit.
Think next session I will drop the weight to 100 lbs each arm and work myself up again.

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).

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:

Power Clean:

Overhead Squat Warm-up Set:
45 x 5

PC Warm-up Sets:
60 x 5
75 x 5
90 x 3

Work Sets:
100 x 5
115 x 5
130 x 5 (e1RM = 152)

Decent session.
Form could have been better.
Goal was 8 reps on the top set but stopped at 5 so I can have enough energy for the deadlifts.

Deadlift:

Warm-up Sets:
150 x 5
185 x 5
225 x 3

Work Sets:
245 x 5
280 x 5
315 x 5 (e1RM = 367)

Easy sets.
Also stopped early and did 5 reps instead of the goal of 8 on the top set.
Was not happy about form.

Assistance Exercises:

BBB Squat:
(70%/65%/60%/55%/50% of Training Max)

225 x 5
210 x 5
195 x 5
180 x 5
160 x 10

Sets felt difficult.
Used my belt only on the first set.
Definitely will change how I pyramid down on my next session and other lifts.

Ab Wheel Rollout:

5 x 10

It just burns!

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..

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:

Overhead Press:

Overhead Squat Warm-up Set:
45 x 5

Power Clean Warm-up Set:
115 x 3

OHP Warm-up Sets:
45 x 10
60 x 5
75 x 5
90 x 3

Work Sets:
100 x 5
115 x 5
130 x 5 (e1RM = 152)

Have a feeling that I will be at or near my limits on this lift this cycle!
First two sets felt fine as usual but struggled a bit on the top set.
Goal was 6 reps but only had enough for the bare minimum of 5.
Really need to review this lift more to make my form better.

Assistance Exercises:

BBB Bench Press superset with Pull/Chin-ups:
(70%/65%/60%/55%/50% of Training Max)

BP: 165 x 10
Pull-ups: +35 x 5
-
BP: 155 x 10
Chin-ups: +35 x 5
-
BP: 145 x 9
Pull-ups: +35 x 5
-
BP: 130 x 10
Chin-ups: +35 x 5
-
BP: 120 x 10
Pull-ups: +35 x 4

Trying reverse pyramid this time around.
2 minute rest between each superset.
Felt quite brutal still but maybe due to it being first week of the cycle.
May need to make it lighter so I can do more on the superset pull/chin-ups.
Also just used wrist wraps the whole time.

BB Curls:

55 x (3 x 10)

Lighter load than the last session and some easy curls.

Tricep Pushdown:

80 x (3 x 10)

Should have made this one heavier!

Face Pull:

80 x (3 x 10)

Felt too light also.
Starting to think if I am doing it wrong …

Body Pics:

Day 1: 1/1/2012
  

+20 Weeks: 5/20/12
  

Body Stats:

Stat: / 1/1/12 / 5/20/12 / Difference (Previous Month)

Height: 5′ 8″
Weight (lbs): 183.00 / 183.00 / 0 (-3.40)
Body Fat %: 21.50% / 20.5% / -1.00% (+0.40%)
Waist: 36.00″ / 36.75″ / +0.75″ (0)
Thighs: 24.00″ / 24.75″ / 0 (-0.75″)
Calves: 15.00″ / 15.25″ / +0.25″ (0)
Chest: 39.00″ / 38.50″ / -0.50″ (0)
Arms: 14.50″ / 14.75″ / +0.25″ (0)
Forearms: 10.00″ / 10.00″ / 0 (0)
Shoulders: 46.75″ / 47.50″ / +0.75″ (-.5″)
Hips: 36.25″ / 37.00″ / +0.75″ (+1.00″)
Neck: 15.50″ / 16.00″ / +0.50″ (+0.5″)

Lifts:

(Estimated 1RM in lbs)
Lift: Start / Current Max / Difference

Overhead Press: 146 / 154 / +8
Power Clean: 126 / 162 / +36
Deadlift: 342 / 402 / +60
Bench Press: 240 / 259 / +19
Squat: 280 / 336/ +56

Achievement:
Power Clean 140 lbs x 4 Personal record!

Notes:

Been a good but rough last 4 weeks.
Had some sleep issues which slowed down my progress.

On the last week, which also was my deload week for 5/3/1, I decided to start my adventure on Paleo Diet.
First few days was strange as I felt VERY tired and could not get enough rest!
I felt back to normal on the 3rd day though.
Going to experiment with Paleo for a couple of months until I am due my physical and get my blood work around August/September.
Then will decide where I go from there.

Otherwise it was a decent last few weeks.