Author Topic: Wlfdg journal  (Read 87192 times)

Wlfdg

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Wlfdg journal
« on: May 10, 2009, 07:37:17 PM »
30 min. workout no rest
tri set- Hindu pushups,> Jandd crunches,> side crunches- 3 sets to failure each

Equipment- 90 lb. boulder
(*= throw as far as I can, quickly walk to it and repeat.)
lift, press toss* for 90yds.> 
lift ,overhead press, drop behind to failure>
through leg swing toss forward* for 90 yds.>
lift and hike behind (Amer. football style)* for 90 yds. >
bent over side toss  L & R to failure> (like a bent over barbell row, pick and toss the rock to the side as far as I can, step over to it and throw back the opposite direction)
chest high carry for 3 min.
(I don't count reps I just keep the rock moving)

Finish with additional 3 min. cool down walk.
« Last Edit: May 10, 2009, 09:59:57 PM by Wlfdg »

Offline Tarlach

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Re: Wlfdg journal
« Reply #1 on: May 10, 2009, 10:47:55 PM »
I love the boulder work!  Very caveman  ;D


Wlfdg

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Re: Wlfdg journal
« Reply #2 on: May 10, 2009, 11:52:10 PM »
I love the boulder work!  Very caveman  ;D
So much fun  ;D 30 min. you're fully gassed!

Wlfdg

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Re: Wlfdg journal
« Reply #3 on: May 11, 2009, 03:29:59 PM »
Road bike ride 21.5mi. in 1hr. 34 min.
Goal was to keep my heart rate down around 75%. Nothing doing. The wind beat me up so bad I was up between 80-90% for about 18 mi.
Wouldn't be Idaho if there wasn't wind  ;D.

Wlfdg

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Re: Wlfdg journal
« Reply #4 on: May 13, 2009, 09:21:24 PM »
Yesterday we took the dogs out for a short hike (5 mi.) with a couple good steep hills.

Today, my girl, our wolfdog and I went for a 7 mi. mtn.bike ride. This is the strongest I've felt since starting Paleo.  It was a pretty tough ride with a few big climbs and soft, loose trail conditions.. I felt no need for a snack. When we got back I felt as if I had done nothing and had no urgency to re-fuel.


Posy

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Re: Wlfdg journal
« Reply #5 on: May 14, 2009, 10:09:26 AM »
Iíve tried stuffing in more food than I actually want before and just ended up feeling rotten.  A test I won't repeat.  Eating all day long just isnít needed on a paleo diet like it is on others!  I see all the time people who do eat six times a day and are still hungry, or break their grain and dairy based diet rules much more often.  Most likely because they don't feel satisfied.

Wlfdg

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Re: Wlfdg journal
« Reply #6 on: May 14, 2009, 11:40:45 AM »
Iíve tried stuffing in more food than I actually want before and just ended up feeling rotten.  A test I won't repeat.  Eating all day long just isnít needed on a paleo diet like it is on others!  I see all the time people who do eat six times a day and are still hungry, or break their grain and dairy based diet rules much more often.  Most likely because they don't feel satisfied.
Right now I'm trying to follow the guidelines in the Paleo Diet for Athletes book. I fit in to the endurance athlete profile. I have tapered down while my body re-educates itself. Soon I will be biking or hiking more than 12-16 hrs. a week. Doing resistance exercise about 1.5 hrs a week. When I start portering I will be carrying loads in excess of 120 lbs. for 6-8 hrs. a day 2-3 days or more a week.

Rainy day living room workout. Legs are pretty spent from yesterdays ride so I focused on upper body.
Giant set - 3 sets to failure
Jandd crunches> Hindu pushups> regular pushups> 2 handed bent over dumbbell rows
Dumbbell rows held 40 lb. in one hand and 50 in other rowed to failure and switched bells continued to failure started 1st. set with 50 in right hand 40 in left 2nd. set opposite etc..
Super set 70 lb. rope hammer curls w/dumbbell > 50lb. overhead dumbbell tricep extension  2 sets to failure each

Kneeling Overhead dumbbell press 2 sets to failure- 1st. set 50 lb. in R hand 40lb. in L hand press to failure switch hands continue to failure. 2nd set 40R 50L fail switch.

Total workout time 15min.

Offline Tarlach

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Re: Wlfdg journal
« Reply #7 on: May 14, 2009, 06:01:38 PM »
I'm a bit of a noob when it comes to exercise and just make stuff up at home.  Had to go Googling during your post.

WTH is a Jandd crunch?  I do commando situps (or whatever they are called - declined sit ups?) on the couch for abbs..

I forget about the Hindu pushups ... gotta remember to throw some in sometimes.

I have been doing Giant sets/Super sets on my arms by accident, but now I have some better motions to try out...

Wlfdg

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Re: Wlfdg journal
« Reply #8 on: May 14, 2009, 07:19:16 PM »
Sorry Tarlach. They are called Janda sit ups. http://www.cbass.com/HardestSitup.htm

The Commando sit up is similar to sit ups I did in jiu-jitsu or Roman chair exercises. Good stuff.

Wlfdg

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Re: Wlfdg journal
« Reply #9 on: May 15, 2009, 03:16:22 PM »
Last night we took the dogs for a short hike. This time we hiked for 1,000 vertical feet straight up and then walked down a dirt road back to the car.

This morning I hit the boulder again
push ups on the rock til failure> chest pass for 90 yds,>overhead press toss forward til failure> push ups on rock til failure> overhead press toss backwards failure> push ups on rock failure> American football style center snaps failure> lateral gorilla tosses L&R failure - 15min.

alternating one handed dumbbell snatch for 10min.

two handed dumbbell swings for 5min.

one set of crunches to failure
total time 31 min.

Took dogs on 4mi. walk flat terrain

Wlfdg

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Re: Wlfdg journal
« Reply #10 on: May 16, 2009, 03:37:37 PM »
Went  for our first singletrack mtn.bike ride of the season today. We rode a 7.5mi. loop in just under an hour. We stopped once for Willy to get water. Then we charged it. Soooo FUN!  ;D

Wlfdg

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Re: Wlfdg journal
« Reply #11 on: May 17, 2009, 08:21:19 PM »
Today was my first day back on my summer work schedule.

I ride my road bike for 1/2 of my commute. So it's 17.6mi. or just over 28.32 km each way.

 Going in this morning I made it in 1 hr. flat and coming home I made it in 53.50. The return trip felt horrible. I didn't know why until I got the car.  ;D 

I guess my body is adapting nicely to eating the Paleo way. I felt really strong and was able to push a lot harder coming home than I thought I was. ;D

I don't mean to sound as if I'm boasting. I'm really impressed with the feedback I'm getting from my body so far. 

Wlfdg

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Re: Wlfdg journal
« Reply #12 on: May 19, 2009, 04:35:20 PM »
I have been noticing something very interesting during my bike rides in the last week. During anaerobic times in my rides I'm not experiencing muscle burn.

Today I decided to test it for sure. We did a 10mi. mtn.bike ride. The ride has 6 good climbs, 3 of them are about 1/3 mi. long.  On the three long climbs I went deep into my anaerobic threshold to see if indeed I was experiencing the "burn". I can say for certain that I'm not. Since the burn is caused by lactic acid and lactic acid is a byproduct of glycogen use I can only surmise that my lack of burn is due to my reduced carb consumption?

Any thoughts?



« Last Edit: May 19, 2009, 06:24:55 PM by Wlfdg »

Wlfdg

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Re: Wlfdg journal
« Reply #13 on: May 21, 2009, 06:17:50 AM »
Yesterday morning I hit the boulder again
push ups on the rock til failure> chest pass for 90 yds,>overhead press toss forward til failure> push ups on rock til failure> overhead press toss backwards failure> push ups on rock failure> American football style center snaps failure>pass through from rear to front to failure> push ups on rock til failure> lateral gorilla tosses L&R failure - 15min.

1 super slow set of Hindu Push ups to failure= 6 reps

Standing dumbell- curls 50lbs. in right hand/40 lbs. in left to fail & switched, continued til failure 

Standing overhead tricep extensions start with 50/ finish with 40 to failure

Alternating one handed dumbbell snatch started with 50 lbs. to fail continued with 40 til fail.

Two handed dumbbell swings start with 50/ finish with 40 to failure

One set of crunches to failure=30 reps (?)
Total time 35 min.

Took dogs on a hike to go do a little shooting. Walked about 2 mi. in to the woods. Set up a target across a drainage at about 100 yds. crossed drainage and back 4X, slope angle on either side approx. 50 degrees- walked out. Total distance about 5 mi.

GF and I took our wolfdog for a mountain bike ride started up a trail for 3/4 mi. but too much mud and snow still so we did an out and back on a forest service road. Total distance 7 mi. Road starts with a 2.25 mi. climb at an average grade of 10%. NO LEG BURN.

Wlfdg

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Re: Wlfdg journal
« Reply #14 on: May 21, 2009, 03:14:25 PM »
Took the dogs out for another stroll in the woods to do some technical, functional shooting practice. Just walked around, up and down hills, climbing over downed trees, etc. looking for good spots for awkward (safe) shooting spots.  Find a spot, pace off 50-100yds or so, set up a target, get in position and fire. Total distance walked 6-8mi. Elevation gain and loss 1,000 vertical feet (?).  Fun had -TONS OF  ;D!