12.14.10

Posted: 12.14.2010 in Daily Log

Sleep: 7.75 (poor sleep quality because of stormy night)

Waking Pulse: 50

Work Out: 2 mi Run

Breakfast: 3xEggs, 2xSausage

Lunch: Salmon Salad, Bag o’ Veg, Orange

Dinner:

Snacks:

Comments:

12.13.10

Posted: 12.13.2010 in Daily Log, LeanGains

Sleep: 7

Waking Pulse: 50

Work Out: LeanGains: Weighted Pullups & Deadlifts

Breakfast: Fast

Lunch: Turkey Pastrami, Bag o’ Veg, Tangerine, Cheddar

Dinner:

Snacks:

Comments:

12.10.10

Posted: 12.10.2010 in Daily Log, LeanGains
Tags:

Sleep: 7.75

Waking Pulse: 49

Work Out: LeanGains Squats (Leg Press Machine) 5@375, 5@350, 7@330 –>Good increase f/ last week! Will need to up it next week!

Breakfast: Fast

Lunch:

Dinner:

Snacks:

Comments:

12.9.10

Posted: 12.09.2010 in Daily Log

Sleep: 8.25

Waking Pulse: 51

Work Out: 1mi Barefoot Run

Breakfast: 2xEggs, 2xSausage, 1tsp Almond Butter

Lunch: can of tuna, Romaine, Sun-dried Tomatoes

Dinner:

Snacks:

Comments:

12.8.10

Posted: 12.08.2010 in Daily Log, LeanGains
Tags: , ,

Sleep: 8

Waking Pulse: 49

Work Out: LeanGains: Bench Press 7@220, 6@215; Push Press, 20xKnees to Elbows

Breakfast: Fast

Lunch: Eggs, Bacon, Sausagex2

Dinner: Sweet Potato, Ham

Snacks:

Comments:

As some of you may know, I have been Crossfitting for over 2 years (on my own) and have been eating Paleo/Primal for about 1 year. Due to some nagging injuries and to changes in work schedule, though, I needed to change my workouts to body weight movements done at home and barefoot running. Lately, though, I have felt that things have really stagnated. Stagnated might be an understatement… I was definitely losing work capacity, I was feeling pretty sluggish and I had to really force myself to workout. To add insult to injury, despite eating fairly cleanly, I gained a few pounds (5-10 from where I had been). I needed a change because this was NOT working for me. (Note: A friend of mine reminded me that I complained about feeling similarly last year about this time of year, so perhaps the change in time and seasons affects me more than I care to admit…?)

Along came this article, by Richard Nikoley, over at Free the Animal, describing his workout strategy. Richard made huge gains in a relatively short amount of time using Martin Berkhan’s LeanGains (leangains.com).

  • Conventional Deadlift: 155 – 295 / 90% gain
  • Back Squats: 185 – 215 / 16% gain
  • Bench Press: 165 – 180 / 9% gain
  • Weighted Chin Ups: 0 – 20 / 11% gain, using average bodyweight over the period to calculate
  • 11 Assistance Exercises: 29% average gain
  • Total Overall Gain Over 20 Weeks: 27%

 

I read through Richard’s page and dug around Martin’s and I think I have found enough information to try my own version of LeanGains.

So, to summarize what I plan to do:

  • The night before workout days (Monday, Wednesday, Friday), I stop eating between 8 and 8:30PM.
  • On workout days, I skip breakfast and perform the exercises in a semi-fasted state (I will have 30g of BCAA or Whey Protein Shake, .33 preworkout and .66 post).
  • I will focus on Deadlifts, Weighted Chinups, Bench Press and Squats, but fill in with related movements. (I have ripped off Richard’s rep scheme to start out with.)
  • I will break the fast after 15 or 16 hours and try to make it a pretty hefty meal with a good amount of protein. I’m not stressing too much on this and will settle for whatever lunch I happen to have.
  • On non-workout days, I will mix in some barefoot running, MobilityWOD, yoga, etc. Something active, but not straining.
  • All foods need to remain as “Paleo” as possible.

I am logging everything I do in my workouts and will plan a “check-in” after 8 weeks. At that time, I will determine how I will proceed with future plans.

Leave a comment if anyone is interested in my workout logs & I’ll be happy to post.

12.7.10

Posted: 12.07.2010 in Daily Log, MobilityWOD
Tags:

Sleep: 7.25

Waking Pulse: 52

Work Out: MobilityWOD: Hips & Knees

Breakfast: 3xEggs, 3xBacon

Lunch: Ham, Bag o’ Veg

Dinner:

Snacks:

Comments: