June 19, 2009
walk to gym

Deadlifts- 1 X 10-135lbs./ 1 X 5-225/ 1 X 3-250

Bench press- 1 X 10-135/ 1 X 8-225/ 1 X 6-225

Clean & Pushpress- 3 X 3-135

Alt.Standing DB Curls- 1 X 16-55

DB overhead Tricep Ext.-  1 X 9-75

walk home

June 20,2009
Mtn.bike ride 6mi. 800ft. of gain and loss  1hr 9min.

I was very stoked to be able to take both my dogs biking this morning. My Inuit Dog is healing up nicely and it was just above freezing this morning so it was cool enough to take him. 

Dog bike ride- 6mi. 800ft. of gain/loss

Girlfriend bike ride- 13.7mi. over 4,000 ft of gain/loss

Total mileage- 19.7mi. 4,800 ft. of gain/loss
Total time on bike-5hrs. 43min.

Took the dogs for a hike. 90min. 4.8mi. uphill most of the way. Lot's of water breaks for the dogs. Nothing helps me appreciate -20F. more than +80F. 

REST DAY! 

3mi. dog walk.


P.S. So with the results I have been getting I have decided to put the ergogenic power of Paleo to a test. There is an "old school" bodybuilding system called 5 X 5. http://www.bodybuilding.com/fun/mahler73.htm

It was developed in the pre-steroid days when bodybuilders were athletes first and foremost.

 The system is a Mon, Wed, Fri., full body workout. Only compound exercises are done, ie squats, deadlifts, bench press, barbell rows, Olympic lifts, etc...  No accessory exercises, ie bicep curls, tricep extensions, calf raises, etc...
2 warm up sets and then 5 working sets with a weight you can gut out 5 reps with. When you can complete 5 reps in all 5 sets you add 5 lbs. to the exercise in the next session.

This is the system that built the aesthetic, balanced physiques of the bodybuilders of the 40's and 50's. Guys like Steve Reeves, Reg Park, Peary Radar, Bill Pearl, before bodybuilding became the freak show it is today.

I did this once before when I knew far less about nutrition. I was in my mid 20's and put on 15 solid pounds of lean muscle in 90 days. I went from 210lbs. to a lean 225 lbs. In the "BIG 3" I was doing a 450lb. bench press, 500lb. squat and a 585lb. deadlift.  I can't wait to see what kind of results I'll get at 42 with Paleo in my corner! 

First day of the 5X5
walk to gym
SQUATS- 1 X 8-95/ 1 X 6-135/ 4 X 5 & 1 X 3 -200

DB BENCH PRESS- 1 X 10-75/ 1 X 6-85/ 5 X 5-95

CLEAN & PUSH PRESS- 1 X 6-95/ 3 X 5, 1 X 4 & 1 X 3-120
walk home

I forgot how tough this program was.

walk to gym

Olympic Snatch- 1 X 8-75lbs./ 1 X 6-95/ 5 X 5-105

Bench Press- 1 X 8-135/ 4 X 5-225/ 1 X 4-225

Pendlay Rows- 1 X 6-135/ 5 X 5-165

walk home

8.5 mi. mountain bike ride.

YES! Back to commuting on my bike!
I got new, stronger wheels for my cyclocross bike and it sort of has stopped raining.
Morning ride- 10 MINUTES FASTER THAN MY FASTEST TIME!!!!!


Afternoon ride back - 5 min. faster than my fastest time for this season so far. 2min. slower than my fastest time ever!

Total distance- 35.2miles.