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. 

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 

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.

http://www.youtube.com/watch?v=hSMABXZ7L84&feature=related

he's 57 - I'm 46 - I have something to aim for!

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 31ºC (87ºF) and relative humidity of 67%. It's only anecdotal but I think this diet is helping me cope easily with high temps and humidity.

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.   

Quote from: el cogollero on August 18, 2010, 07:03:59 AM

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.