Author Topic: my primal fitness program  (Read 52806 times)

Offline el cogollero

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my primal fitness program
« on: August 15, 2010, 07:13:33 AM »
I've just read the free primal blueprint fitness e-book and I'm going to use it as my guide.

Today I'm doing some self assessments of the bodyweight exercises:

1. Push ups - I can only really manage 10 straight push ups or 25 knee push ups, in my twenties I could do 50 normal push ups - so I'll start with 2 sets of 50 wall push ups.

2. Pull ups - I haven't got a pull up bar at home yet, but I already know that I can't do 12 - 2/3 at the most - so I'll start with the chair assisted pull ups.

3. Squats - I comfortably managed 50 full squats and could have done more. I live in a four storey building part way up a hill and I used to cycle a lot so my thighs are much stronger than my arms!

4. Overhead Press - I managed 25 of level 1 - I had trouble stretching for level 2. I'll start at level 1

5. Plank - I'll start this at level 2

Offline el cogollero

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Re: my primal fitness program
« Reply #1 on: August 15, 2010, 11:54:34 PM »
So - yesterday was day 1 and I did the self assessment - my son (16) managed 30 straight push ups and my daughter (10) did 50 wall push ups.

Then I did my usual swim = walk down to beach, 30 mins gentle swimming, walk back on the soft sand then walk home - 1 hour in total.

I think I'll do some sprinting today - I've got 2 options: 1. the beach, 2. uphill sprinting on the castle rock, which could be steps or inclines.

I'm also going to time myself running from sea level to the top of the castle http://en.wikipedia.org/wiki/File:SantaBarbara2.jpg

I'll maybe do this once a month as a fitness test. I used to do it a lot before I had my back problem (which seems to be fine now) and last summer with no pre training I ran up with a serving British soldier (ok a medical soldier) 15 years younger than me and beat him hands down.

I'm not sure about the play aspect - my daughter has already got to the age when it's not cool to play with Dad but I'm trying to find somewhere to take her to play tennis. 


Offline el cogollero

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Re: my primal fitness program
« Reply #2 on: August 17, 2010, 01:17:08 AM »
Well day 2 will have to count as a rest day - or even a negative day - lots of child induced stress! I did some walking and carrying shopping back from the market and some housework but little else. I also worked out how I'm going to make a pull up bar - it will be hanging - hopefully this will be ok.

Today, day 3, will involve plenty of light exercise up and down stairs etc and the sprints this evening.

Offline el cogollero

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Re: my primal fitness program
« Reply #3 on: August 17, 2010, 11:23:23 AM »
ok - sprints done - on the beach, a warm up then 7 sprints of around 50m on the soft, dry sand. I was out of breath between sprints. Also I got the pull up bar sorted - my son did 6 good pull ups followed by 6 chin ups - he easily beats me at push ups and pull ups but I still beat him at arm wrestling  ???

Offline el cogollero

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Re: my primal fitness program
« Reply #4 on: August 18, 2010, 07:03:59 AM »
Day 4 = first proper "lifting" session.

1. Push ups - 50 x wall push ups

2. Pull ups - 20 x 2 feet chair assisted pull ups.

3. Squats - 50 full squats

4. Overhead Press - 25 of level 1

5. Plank - level 1

and repeat.....

I felt a bit of a wimp doing the wall push ups but all in all this was a hard session...


Offline el cogollero

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Re: my primal fitness program
« Reply #5 on: August 19, 2010, 01:34:18 AM »
Today will be the usual up and down stairs doing the housework and the market shopping - and I will have my one-to-one tango class = 1 hour of light exercise.

No soreness after yesterday - I think I'd like to do the lifting session 3 times a week instead of 2.

Offline Wlfdg

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Re: my primal fitness program
« Reply #6 on: August 19, 2010, 06:53:22 AM »
4. Overhead Press - 25 of level 1
What is "level 1"?

Offline el cogollero

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Re: my primal fitness program
« Reply #7 on: August 19, 2010, 02:21:45 PM »
http://www.youtube.com/watch?v=hSMABXZ7L84&feature=related

he's 57 - I'm 46 - I have something to aim for!
« Last Edit: August 19, 2010, 02:30:38 PM by el cogollero »

Offline el cogollero

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Re: my primal fitness program
« Reply #8 on: August 20, 2010, 05:36:02 AM »
Today another lifting session exactly as before - am I better sticking to the advice of only twice a week?

When I was doing "the plank", I noticed the skin and fat around my stomach hanging loosely down - something to watch over the weeks to come.
« Last Edit: August 20, 2010, 05:53:19 AM by el cogollero »

Offline el cogollero

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Re: my primal fitness program
« Reply #9 on: August 23, 2010, 04:59:02 AM »
Over the weekend I did loads of walking with the dog - including plenty of climbing steps up to the castle. I had the usual long swim on Sunday and today, Monday, I've done the same lifting session as before. I think I did it better and quicker this time.

Note - I did the session with a temperature of 31C (87F) and relative humidity of 67%. It's only anecdotal but I think this diet is helping me cope easily with high temps and humidity.

Offline arthurb999

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Re: my primal fitness program
« Reply #10 on: August 23, 2010, 06:23:11 AM »
I'd do sets of 10 regular pushups... if your trying to increase strength/muscle, sets of 50 probably won't accomplish that.

Apply the same to the rest of your "lifts".

Offline el cogollero

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Re: my primal fitness program
« Reply #11 on: August 24, 2010, 11:36:36 AM »
Thanks for your advice arthurb but I'm going to stick with the plan for now - I'm aiming to achieve 2 sets of 50 straight press ups then work on lower reps f elevated feet press ups. As a test I did 15 today. It was only from my recent reading into paleo that I realised that stress can waste muscle - I've had a lot over the past few years.

Today was sprints day - down to the beach, a few warm up runs then I tried a run at 75% top speed but immediately felt tightness and pain in my upper thighs (where the thigh joins the hip). I had to give up and went for a slow swim instead - I don't know if this is from last week's sprints or all the uphill walking I've been doing recently. Some rest is called for I think.   

Offline phrakture

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Re: my primal fitness program
« Reply #12 on: August 24, 2010, 11:58:50 AM »
I'd do sets of 10 regular pushups... if your trying to increase strength/muscle, sets of 50 probably won't accomplish that.

Apply the same to the rest of your "lifts".

This is actually fairly common in a lot of the modern bodyweight programs. You start with something below what you can do, to focus on form, tempo, and joint conditioning. Wall pushups, for instance, will provide some additional shoulder conditioning you wouldn't get from regular pushups due to the point-of-failure being elsewhere.

Offline phrakture

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Re: my primal fitness program
« Reply #13 on: August 24, 2010, 12:01:02 PM »
4. Overhead Press - 25 of level 1
What is "level 1"?

I snagged the PDF to look it up. It's an "Elevated Jackknife Press". The description of this and the plain old "Jackknife Press" make me think this is actually a Pike Press / Pike Pushup. The elevated version is just on a bench or something off the floor.

Offline Wlfdg

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Re: my primal fitness program
« Reply #14 on: August 24, 2010, 09:24:20 PM »
4. Overhead Press - 25 of level 1
What is "level 1"?

I snagged the PDF to look it up. It's an "Elevated Jackknife Press". The description of this and the plain old "Jackknife Press" make me think this is actually a Pike Press / Pike Pushup. The elevated version is just on a bench or something off the floor.
Thanks  ;)