Author Topic: my primal fitness program  (Read 51668 times)

Offline el cogollero

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Re: my primal fitness program
« Reply #30 on: January 11, 2011, 11:40:32 AM »
10 short uphill sprints - on one of my usual dog walks. It felt really good - although I was a bit wheezy by the end. No negative effects from yesterday's squats either!

Offline Wlfdg

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Re: my primal fitness program
« Reply #31 on: January 11, 2011, 11:55:15 AM »
Shouldering the bag for repetitions is another great movement that really works the posterior chain and pretty much the rest of the body. Pause with it on your shoulder and you'll get core work supreme that's much healthier than doing spinal flexion.

That's "Primal"  ;).


Offline el cogollero

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Re: my primal fitness program
« Reply #32 on: January 12, 2011, 11:27:20 AM »
pull ups 3 x 1, 2 x 1, 1 x 2

press ups 12 x 3 (this is my limit for the moment - a real struggle to finish the 2nd and 3rd sets)

chin ups 3 x 3 (pat on back) I'm going right down to locked arms before I go back up and I'm starting to feel a nice surge of power as I move up.

squats with 30kg punch bag over shoulders/neck - 10 x 2 this was harder than the bear hugs and I was squatting right down - I also held it on my shoulders between the 2 sets. Thanks for the tips wlfdog.

I'm starting to feel the benefits - hopefully keep it up this time.

15 minutes
« Last Edit: January 12, 2011, 11:29:25 AM by el cogollero »

Offline el cogollero

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Re: my primal fitness program
« Reply #33 on: January 14, 2011, 06:34:15 AM »
pull ups 3 x 3

press ups 15 x 2, 11 x 1 

chin ups 3 x 2, 4 x 1!!!

squats with 30kg punch bag over shoulders/neck - 8 x 3

Offline Wlfdg

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Re: my primal fitness program
« Reply #34 on: January 14, 2011, 07:09:24 AM »
A good trick for building strength and volume is to pyramid your reps with short rests in between.
ie. Press ups x 1,2,3,4,5/1,2,3,4,5/1,2,3,4,5 = 30reps or 2,3,5,10/2,3,5,10/2,3,5,10 = 60 reps

@bag - I would alternate bag squats with shouldering for reps. Mon - Squat/ Tues - Shouldering/ Wed - Off/ Thurs - Squat
Shouldering has a greater effect on the posterior chain and trains triple extension.


Offline el cogollero

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Re: my primal fitness program
« Reply #35 on: January 16, 2011, 03:25:50 PM »
ok - I don't think I understood the shouldering thing - do you mean lifting it up and down onto my shoulder?

Today I did some uphill sprints with the dog - he's getting into it as well - fast walking uphill, keeping at heel with no lead 

Offline Wlfdg

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Re: my primal fitness program
« Reply #36 on: January 16, 2011, 03:41:17 PM »
ok - I don't think I understood the shouldering thing - do you mean lifting it up and down onto my shoulder?
Yes
http://www.youtube.com/watch?v=3ive8-vHgXQ&NR=1

Offline el cogollero

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Re: my primal fitness program
« Reply #37 on: January 17, 2011, 05:29:57 AM »
pull ups 3 x 3

press ups 15 x 3

chin ups 4 x 3!!!

shouldering 30kg punch bag x 6

30kg squats x 10

making gains each workout for the moment

Offline el cogollero

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Re: my primal fitness program
« Reply #38 on: January 19, 2011, 10:54:51 AM »
pull ups 3, 3, 3

press ups 15, 15, 13

chin ups 1,2,3/1,2,1

Today I've been feeling tired, sluggish and a bit down - I think I've been eating too much fruit over the past few days and I had a couple of beers last night,  I almost didn't do this workout and struggled with all the exercises

Offline el cogollero

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Re: my primal fitness program
« Reply #39 on: January 19, 2011, 11:52:57 AM »
I've just followed the above workout with 10 minutes squatting in front of the aquarium watching the fish eat raw meat, with the dog chewing on a bone at my feet - then I did 5 x 3 squats holding 45kg daughter in my arms - that's primal!
« Last Edit: January 19, 2011, 11:54:33 AM by el cogollero »

Offline el cogollero

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Re: my primal fitness program
« Reply #40 on: January 20, 2011, 05:33:23 AM »
uphill sprinting session with the dog

Offline el cogollero

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Re: my primal fitness program
« Reply #41 on: January 21, 2011, 05:34:25 AM »
pull ups - 3,3,3

press ups - 20, 20, 10

chin ups - 4, 4, 5

shouldering bag - 8

Offline el cogollero

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Re: my primal fitness program
« Reply #42 on: January 24, 2011, 05:18:29 AM »
pull ups - 1,2,3,3

press ups - 20, 15, 15

chin ups - 5, 5, 5 (is it normal to be able to do more chin ups than pull ups?)

I'll do some daughter squats this afternoon when she's back from school

Offline Wlfdg

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Re: my primal fitness program
« Reply #43 on: January 24, 2011, 07:02:31 AM »
chin ups - 5, 5, 5 (is it normal to be able to do more chin ups than pull ups?)

Yes, chinups engage more muscles.

Offline Il Capo

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Re: my primal fitness program
« Reply #44 on: January 27, 2011, 05:35:30 AM »
I'll do some daughter squats this afternoon when she's back from school

I've read about someone (Tarlach?) here doing "son pushups", in case you want to expand your offspring-assisted-training routines.