I actually ended up doing a 5km walk later on Sunday and again yesterday which was a scheduled rest day. It's not something I'd normally bother with but my unit is in the middle of a 'race around the world' and we're all being encouraged to rack up the kays each day, and my sprinting program doesn't lend itself to impressive total distances. Not all bad though, it made for a nice recovery after my earlier strength training session and I might yet make it a regular feature for that reason alone.

I bought some push up handles to allow me to perform deeper handstand push ups, but I've also discovered they are fantastic for doing push-ups with a one-arm bias, they allow you to exert about 90% of your force through one arm without having to worry about balance (I don't want to spoil my boyish good looks by planting my face into the ground). I LOVE this exercise, it gives a similar feeling to doing pistols (a form of one-legged squat). Oh it's a deep burn....so deep, two tickets to the gun show anyone?

Scheduled for some intense 400m intervals tonight, it's too damn hot to even consider running during the day here, 50+ degrees celsius.

About two weeks into the Paleo WOE now and almost three kilos lighter and visibly leaner, lower abs are coming in nicely, for the first time in well...ever! I think it's worth mentioning that my skin tone has improved and I could swear the little bald spot that was developing at the back of my head is thickening up!

I'm fat fuelled now, goddamn, dietary fat is like high octane petrol compared to carbohydrates, it's like I was putting low grade diesel in my body before hand.

Cheers, Wilko

I think Ray Audette believes Paleo cured his thinning hair, as well.

I think these low carb fat burning things look really good. I'm really dissatisfied with my fruit/carb intake; I know it's not properly paleo, and I'd also like to see abs! I'd just be afraid of the solid meat-eating part for the induction or whatever. I'll just cut back on the fruit for a while.

I get probably 90% of my kcals from meat, I'm losing weight, feeling stronger and fullof energy. Meat is good 

I imagine eating in a mess could be a lot harder even than my situation, unless your mess is really nice, which I know some are. But on the other hand, portions might be better controlled for you.

I've lately been fooling around a bit with my exercise, and doing some reading and thinking, but I'm working on settling onto a routine. A mixture of intense large muscle group (deadlift, squat, press, row) weightlifting, semi-anaerobic stuff like high intensity sprinting interspersed within period of walking, paleolithic stuff like climbing, walking, load carrying, etc., as well as any other stuff that I feel like doing. Maybe I'll start a log.

Shoulder problems are still there but for the most part it doesn't impinge on many movements, the bottom position of the chin up movement gives me hell though, ditto for inverted rows. Fortunately though, I still got through some pistols, high step-ups, glute-ham bridging, weighted chins, weighted dips, high pulls and miscellaneous core work, 2 sets for 8 reps for all exercises. Not a super-intense session as I knew I'd be making up for the previous days missed run, which I am happy to say, I did!

A 2.4 km run in the evening, mostly 400m intervals pushing 85% intensity and some 200m intervals pushing 90-95%. Felt damn good out there tonight.

Today I'll have myself a nice sedate 5km walk and a session on the heavy bag focusing on technique and power shots, nothing too fatiguing.

Adios amigos.

I've been trying to work my way up to performing pistols for a while now, but I'm having problems getting down to and up from the bottom. Do you have any advice for me?

I completely agree with you on the side-mount vs. mount thing. I also like the mobility of side-mount compared to mount, I will usually keep moving between side-mount and north-south and switch sides to keep my opponent from getting good posture.

Cool, thanks.

Today: Push ups, lots. Every variation I could think of, elbows flared, elbows in, hands in close, hands apart, hands split low/hi, side-plank style, jacknife style and unilateral stuff. Helluva core workout too as you can imagine.

Finished my interval work about half an hour ago, the usual 2.4km run done as 200 and 400m intervals. Love it, each time I go out my body feels stronger and faster, lots of extra speed through the 400. Now I've done a reasonable amount of work with Tabata and HIIT before which both use incomplete recovery as part of their protocols but I am coming to a dead stop and taking a fairly compete rest between intervals and I gotta say I think my progress is every bit as fast as it was when I was doing Tabata cycle sprints (apples and oranges I know). My recovery time for the 400 is probably under a minute so we're talking about a better than 1:1 work:rest ratio, I'm pretty happy with that, some might argue that what I'm doing is HIIT anyway.

Hahaha, the 'race around the world' has moved into a 'rowing' phase, not sure which ocean we're crossing though. I'll be damned if I'll be doing that, how terribly non-paleo! Just the reason I needed to have a nice complete rest tomorrow, hell I might even have two glorious days off.

Cheers, Wilko