it mentions the 'prison workout' and the 'primal diet' - low carb and sugar and refined foods, high 'good' fat and protein - basically how a caveman would eat. I'm gonna try that, maybe not low carb, but definitely cut down on refined sugar as I have been eating a lot of chocolate recently thinking its all helping to get more calories, but really its probably just putting out my insulin levels and getting stored as fat (as well as giving me heartburn)
Friday 27th April
finished 1 week of my low carb diet and 5 econd lift cadence. The diet is ok if you plan well, but at some points at the weekend i was starving and ALL the snacks in my house are carb based! I'm eating more fish and going to thrw lentils into teh mix too.
Pullups - 7 (feel really hard - maybe im losing my back/arm strength)
negative pullups - 3 x 30seconds
d/b bench - 20kg - 8, 18kg - 8,8
machine row - 30kg - 8,8,8
plank 1 min 10 secodns
Nutrition
all carbs are from complex/non refined sources e.g. yogurt and avocado and broccoli
Back Injury
Yesterday my back was really really good, best since last October, I couldn't remember what it was like to not be able to bend and put on socks and sit in a chair normally! Today....something changed whilst ironing! I guess I was stopped over the low board...i think its just muscular but it doesnt want to support any weight. Hopefully better within a day or two but I'm wondering if my back will be this fragile forever.
Workout
neutral grip pullups (triangle handle over cable cross bar) 10 sets of 4
1 legged squats - 4 sets of 5 (only stopped due to my back - legs feel fine)
Goals
"1) Gain weight - from 72 to 75kg" - currently 73.5kg - hoping my new diet will ramp that up pretty soon
"2) Increase pullups from 6 to 10 reps" - around 7 reps - seems to be getting worse (i was at 8) !!
"3) Increase pistols from 6 to 10 reps" - havent tested recently but I think I can do 10 - can do 8 without maximal effort and 5 is easy.
Wednesday 6th may
pullups - 7,5, 3
neautral grip pullups - 4,4,4,4,4
lunges - 5 seconds up, 5 seconds down, 5 reps per leg, 5 sets. with 12kg,12kg,10kg,8kg,5kg (first time i've felt my hip flexors get pumped!)
I weigh 72.5kg - I've lost 1kg!! need to eat more - sometiems my cals drop to 2000-2500kcal so i need 3000; this is surprisingly difficultt to achieve on a low carb pescatarian diet!
27th may
phew...last week off on holiday in Portugal...got alcohol and food poisoning, ate tons of carbs, did no exercise except trekking on an empty stomach!
Lost some muscle and fat.
today:
pullups 8,5,4
lat pulldown 40kg - 6
* * * * * * * * *35kg-6
plank 1 min
weight down from 73kg to 71kg
pullups down from 8 to 6
I have had a week off so I still feel positive. Im going to restart the low carb diet, reduce the cardio, and increase the intensity =higher weight & less reps.
today:
pullups 5,5,4
lat pulldown 50kg - 5,5 35kg - 8 (5 second pace)
plank + 5kg - 1 min, 30s
side plank + 5kg - 30s, 30s
captains chair + 4kg - 5, no weight, 5,5,5
Pullups - 6,5,5
chin ups - 7,6,5
neautral grip pullups - 4
1 legged squats +5kg - 5,5,5
side plank - 7 reps of 10 second hold each
Monday 8th June
handstand pressup - 1, then 20s negative lowering x 2
pike press - 5,5,5
standing dumbell press - 18kg - 5, 16kg - 5, 14kg - 6,5
bird dog - 10 reps of 10 second hold each
side plank - 50 seconds
dr mcGills ab crunch - 5 reps of 10 second hold each
shoulder was really sore yesterday after camping and setting up the tent, feels a bit better today but going to rest it all this week as I know from prior experience that rest for 2 weeks is better than pushing yourself and not being able to train for months afterwards.
bird dogs - 10x10 second holds
1 legged squats - 10! woot!
+12kg - 2
jumping - 4
good achievement, but my lower back feels sore now
bicep curls - ez bar + 22.5kg - 2
+20kg - 3
+17.5kg - 5
+15kg - 9, 7 (weird energy spurt!)
I haven't trained properly in 3 weeks due to a strained rotator cuff - def. getting better now but not 100% and I'm not going to risk it.
I have done mostly dr mcgills ab crunch, 20 reps, holding for 10 seconds. 3 times per week.
I also did some 1 leg calf raises + 10kg and captains chair.
and today's achievement......10 1 legged squats on a bosu woot! Alternating legs so they didn't build up lactic acid to much, but it wasn't all that hard. next time I'll try plyometric 1 legged squats onto increasing numbers of steps...if i can!
shoulder is still 90% better so frustrating, it aches and feels not quite right all the time.
I am sticking to exercises that dont involve arms, which is hard and frustrating.
Monday 13th july
leg raises on floor + 5kg - 3x10
bulgarian split squats + 10kg - 5x5
side raises on swiss ball - 10
hyperextension on swiss ball - hold for 20 seconds
pullups - 7 (i had to try! No shoulder pain at all when doing them, slightly achy after, not sure if it really affected my shoulder or not)
go have you shoulder checked out by a physical therapist, man. Let an expert look at it. If it's nothing, then that's cool. If it's something a bit more serious, you'll be happy you had it looked at before you were in serious pain.
then sauna and jacuzzi.
. always aching and snagging around my cocyx.
Linear Mode
