Author Topic: my primal fitness program  (Read 62932 times)

Offline el cogollero

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Re: my primal fitness program
« Reply #45 on: January 29, 2011, 06:32:05 AM »
I think I'll stick with straight press ups for the moment but I might start doing some shorter sets with my feet raised.

My routine has slipped a bit - on Wednesday I had some pain in my arm so I only did a few pull ups and chin ups at random times, Thursday and Friday were similar. I did 11 daughter squats - note that my son couldn't do any! I'll try son squats next to increase the weight and I think I'll make some sand bags - I'm thinking 2 25kg bags.

So - today is not my usual workout day but I'm going to do one now to get back on track then rest for the rest of the day and tomorrow.

I'm going to concentrate on explosive speed!

First some fruit

pull ups 3, 1, 1 at this point I can do more but not quickly
fast press ups 5,5,5,5 (with 5 sec rests) 1 minute rest then 5,5,5 started to slow down too much on the last 5
chin ups 2,1,1,1,1 all fast followed by 3 slow
squats with 20kg bucket of water 3,3,3 then 20 all fast

now a big bowl of fatty horse rib stew

Offline el cogollero

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Re: my primal fitness program
« Reply #46 on: January 31, 2011, 05:26:06 AM »
pull ups 3,3,3 = 9 good pull ups

press ups with feet raised 45cm 10,10,10 (could have done a few more)

chin ups 4,4,4

shouldering 30kg bag - 10

Really feeling the benefits now! How long before a workout should I have fruit?


Offline el cogollero

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Re: my primal fitness program
« Reply #47 on: February 02, 2011, 05:44:18 AM »
first 2 bananas and 2 oranges - 20 minutes wait

pull ups 3,3,3

quick press ups 5,5,5,5,5,5,5

chin ups 6,6,4

son squats (70kg piggy back) 10

Offline Wlfdg

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Re: my primal fitness program
« Reply #48 on: February 02, 2011, 07:25:09 AM »
Whenever I see these I think of you EC
http://www.youtube.com/watch?v=cYgjNti40Rg

Offline el cogollero

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Re: my primal fitness program
« Reply #49 on: February 04, 2011, 05:17:03 AM »
jeje - I've got some work to do before I can do that with my daughter (and she's growing!)

Today's workout - 2 oranges and 1 banana - wait 15 mins - while taking the sun on the terrace

press ups - steady pace 23 - I wanted to test how many I could do

pull ups - 3,3,3

chin ups - 5,5,4

dog squats! 40kg 10,10,10

I followed this with another banana then lunch and another orange - am I overdoing the fruit?
« Last Edit: February 04, 2011, 06:03:53 AM by el cogollero »


Offline el cogollero

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Re: my primal fitness program
« Reply #50 on: February 07, 2011, 05:51:59 AM »
Saturday - steep mountain walking - Sunday resting, apart from a set of daughter squats that she insisted I do. The weekend included some alcohol - feeling a bit jaded now but here goes....

Today - Monday

pull ups - 3,3,4

press ups - feet raised 50 cm 10,12,15

chin ups - 3,5,7 (pb!)

30kg punchbag shouldering 8

I'm happy with my chin up progress

Offline el cogollero

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Re: my primal fitness program
« Reply #51 on: February 07, 2011, 04:10:07 PM »
I can also add dips to my routine - I have 2 work surfaces in the kitchen - 82cm apart - a bit too wide I think but I can use them - does it matter that they are quite far apart? Would dips be a good thing to add or would they be duplicating what I'm already doing?

I'm also getting into pushing - specifically pushing contests with my daughter. We get into a hand to hand pushing position, facing each other, she has the advantage of being lower and is allowed to lock her arms and use her legs to push, while I have bent arms and can only use arms and back muscles - good fun strength exercise for both of us.

Offline Wlfdg

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Re: my primal fitness program
« Reply #52 on: February 08, 2011, 06:37:01 AM »
Dips are like squats for the upper body. GOOD STUFF!

Offline el cogollero

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Re: my primal fitness program
« Reply #53 on: February 09, 2011, 05:49:47 AM »
cheers wlfdg!

chin ups - 5,5,5

fast press ups - 5,5,5,5,5,5,5

dips - 5,5,5

pull ups - 3,3,4

70kg son squats 10

Offline el cogollero

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Re: my primal fitness program
« Reply #54 on: February 11, 2011, 05:52:02 AM »
pre workout food - 100g walnuts, half small chorizo, 2 oranges and 2 slices serrano ham

start time 14.15

chin ups - 6,6,6

50cm raised press ups - 12,12,12

pull ups - 3,3,4

30kg bag shouldering - 12

dips - 5,5,7

finish time 14.50

post workout - horse steak, rocket and an apple
« Last Edit: February 11, 2011, 06:02:33 AM by el cogollero »

Offline el cogollero

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Re: my primal fitness program
« Reply #55 on: February 11, 2011, 06:39:14 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

squats with 30kg punch bag over shoulders/neck - 10 x 2


this is from 1 month ago - good progress with the chins and the press ups

Offline el cogollero

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Re: my primal fitness program
« Reply #56 on: February 14, 2011, 06:00:57 AM »
On Saturday a friend came for lunch - he's 43, 3 years younger than me. When he was 40 his wife bought him a membership to a gym so for 3 years he's been going 3 times a week to do "half an hour on the elliptical machine and half an hour on the weight machines". He's about my height and not overweight but he couldn't do 1 proper chin up - he managed to stretch his chin up to touch the bar. I did 10 perfect chins - whole head comfortably over the bar. So I was quite chuffed with myself...

Ok back to today - 3 oranges then dog walk to warm up

start time 1435

pull ups - 4,4,5 (finally some progress)

fast press ups - 6,6,6,6,6,6,6

dips - 6,6,6

chins - 6,6,6

dog squats 40kg +/-  10,10,10

finish time 1500

chins   

Offline el cogollero

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Re: my primal fitness program
« Reply #57 on: February 16, 2011, 09:22:26 AM »
pull ups - 4,4,4

50 cm press ups - 12,20,20

chins - 6,6,6

dips - 6,6,8

punch bag shouldering - 12

Offline el cogollero

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Re: my primal fitness program
« Reply #58 on: February 18, 2011, 11:48:50 PM »
pull ups 5,5,4

fast press ups - 6,6,6,6,6,6,6,6 = 48

chins - 6,6,6

Offline el cogollero

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Re: my primal fitness program
« Reply #59 on: February 21, 2011, 11:15:01 AM »
pull ups 5,5,5

50cm press ups 15,15,15

chins 7,7,7

dips 7,7,7

shouldering bag 14