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Will Return Soon.

Yes, I got busy. Yes, I lapsed on the blog – and on the diet as well. All of this was entirely my own fault, and over the past week, has been corrected.

This little log of my training and diet will be back shortly, with a little redesign. There’ll be the logging section, likely of interest only to myself, and a separate blog for anything legit and interesting I find in regards to health, exercise, parkour, or what have you. I may even toss in a few posts of my own musings about the paleo life.

Day 21 – Because Yesterday Was Annoying.

Either computers need to come with warning stickers that say “Using this thing on the Internet without knowing anything about security will result in it becoming unusable within 6 months”, or I need one of those “No, I will not fix your computer” t-shirts.

As you can guess, I spent an inordinately large part of yesterday wrestling with my brother’s laptop, attempting to get Vista to boot. Since we’re going to have to ultimately wipe and reinstall anyway, I’m half thinking about slapping Ubuntu on there and showing him the basic functions, so that this never has to happen again. Ergo, yesterday’s workout was moved to today. On the bright side, the gym is virtually empty on Sundays, so that shift may well become permanent.

For those of you following my food tracking with bated breath, there was a deviation from strict paleo last night. My lovely wife was in the mood for sushi, and so sushi was had. Of course, when there is sushi, there must also be sake – I’m pretty sure that’s in a rulebook somewhere.

Breakfast: 3 strips nitrite-free bacon, 2 hard-boiled local free-range eggs, small glass of coconut milk, 3 fish oil caps, 2000 iU vitamin D3.

Workout: One round modified CrossFit warmup (45# overhead squats, 5 glute-ham raises instead of hip-back extensions), squat warmup, back squat 155# x 3, 175# x 3, 200# x 3, 3 rounds for time of 15 box jumps and 14 walking lunges. I have apparently let my lower body strength training slip a bit, as the squats were super heavy today. That will be remedied.

PWO Meal: In progress.

Day 19 – Runnin’ Down a Dream

…or up a hill, as the case may be. It was hill sprint day, and when the heat index is nigh triple digits, those are not fun. On the bright side, I’m a bit faster than I was the last time I sprinted. I blame the fact that my midsection padding appears to be smaller.

One thing you rarely notice about sprinting is how it involves the core. Were it not for the front lever practice yesterday, I don’t think I’d have even noticed today. By the third round of sprinting, there was just enough tightness through the abs to let me know they were working. I’m probably going to wind up taking some anatomy and physiology classes, possibly some kinesiology as well, just to see how this stuff all links together. Of course, that’s a slippery slope, and the next thing you know I’ll have CSCS, CPT, and a bunch of other acronyms after my name…

Breakfast: 4 strips nitrite-free bacon, handful of raspberries, can of V8, small glass of coconut milk, 3 fish oil caps.

Lunch: Chicken breast, avocado, massive salad (spinach, kale, asparagus, radishes), 3 fish oil caps, 2000 iU vitamin D3.

(P)Rehab: Rotator cuff work, all at 90-degrees. Internal rotations x 18, external rotations x 18, lateral raises x 12, rows x 25. Various shoulder stretches and mobility work. I think this is starting to pay off, as my shoulders gave me no trouble at all on the tuck front levers yesterday.

Afternoon Snack: Chicken breast, avocado, remaining salad, 3 fish oil caps, 2000 iU vitamin D3.

Workout: Dynamic stretching a la Catalyst Athletics, 2 rounds abbreviated CrossFit warmup (squats, pushups, situps), 5 x :30 hill sprints with 3:00 rest between, long hot trudge back uphill to the apartment.

PWO Meal: Bowl of spaghetti squash mixed with sardines, tomato, and olive oil.

Day 18 – Leverage.

Yesterday was a boring rest day involving mundane errands, so I skipped blogging it. You’re welcome. Yes, I ate paleo.

Today was not a rest day, although this blog post will be short. You see, fantasy football season fast approacheth, and I have a few spreadsheets and statistical calculations to get done so I can crush my opposition like my beloved Colts will be crushing theirs. No, they will not be posted, but if they work, I’ll be sure to brag about it.

I started adding a bit of gymnastic work to the ol’ training today as well!

Breakfast: 6 strips nitrite-free bacon, 1 hard-boiled egg, small glass of coconut milk, cucumber-tomato mix, 3 fish oil caps.

Pre-Workout: Recon Ron Step 8 on pullups and bar dips (5 / 4 / 3 / 2 / 2).

Lunch: Chicken breast, cucumber-asparagus mix, handful of sunflower seeds, 3 fish oil caps, 2000 iU vitamin D3.

Afternoon Snack: Chicken breast, 2 local apples, handful of sunflower seeds, 3 fish oil caps, 2000 iU vitamin D3.

Workout: One round modified CrossFit warmup (strict pullups instead of kipping, glute-ham raises instead of back extensions), bench press warmup, bench press 3 x 125#, 3 x 140#, 5 x 160# (could have done at least 2 more but did not have a spotter), 3 x max hold tuck front lever, frog stand practice.

Holy crap, do tuck front levers rock. I feel parts of my back no other workout has ever touched, and my abs love them too! My journey to a full front lever has begun! The planche will probably take a bit longer if my lack of balance in the frog stand is any indication…

PWO Meal: Bowl of spaghetti squash with olive oil and diced tomato, 2 hard-boiled eggs, small glass of coconut milk, 3 fish oil caps, 1000 iU vitamin D3.

Dinner: Likely some form of seafood. Either I’ll wind up making fish, or just having some sardines.

Day Sweet Sixteen

As expected, the performance dip I had yesterday was quite temporary. Getting back to the paleo diet for two days brought back everything the weekend took away, and I’m feeling good! So good, in fact, that parkour training started today: I’m practicing rolls. I know, exciting stuff, right? Don’t worry, it’ll get more exciting once I’m dropping off 10′ walls into one of those rolls I’ve just started to master.

Breakfast: 3 hard-boiled eggs, handful of blueberries, small glass of coconut milk, 3 fish oil caps.

Lunch: Half a pound of grass-fed ground beef, massive salad, handful of sesame seeds, 3 fish oil caps, 2000 iU vitamin D3.

Pre-Workout: Recon Ron Step 7 for pullups and bar dips (4 / 4 /2 /2 / 2), handstand practice.

Afternoon Snack: Half a pound of grass-fed ground beef, remainder of salad, local organic apple, handful of almonds, 3 fish oil caps, 2000 iU vitamin D3.

Workout: Row 500m, 3 rounds of the CrossFit warmup, dynamic mobility drills a la Catalyst Athletics, rolling practice.

PWO Meal: 3 strips nitrite-free bacon, 2 hard-boiled eggs, small glass of coconut milk, small bowl of blueberries.

Day 15 – The Aftermath

You may have noticed I didn’t post for three days. I have a good reason for that – two, actually. As predicted, the weekend was a complete lapse of the paleo exercise lifestyle.

Friday kicked off the festivities with an evening of Texas Hold ‘Em poker – if starting play after 8:00 and not wrapping up until after 2:00 can be called an evening. It was a good time with friends, even if I was at the table that was actually playing cards as opposed to the table that was lucky to get two hands in before the blinds went up. We skipped a few blind raises to make up for the fact that we played about 80 more hands than they did.

Saturday brought a friend’s annual megaparty, complete with live music and people being shoved into a pool. That’s about as clear a memory as I have of the whole night, save that my wife and I didn’t get home until about 9:00 am Sunday.

I paid for the time off today, though. Just a bit of a drop in performance…ah well. I was linked to an amusing little page called ZombieFit today, which looks like it might just fit the bill for some of my skill day workouts. After all, what could be better than combining parkour ninja training with the threat of an impending apocalypse of ravenous undead?

Breakfast: 2 hard-boiled eggs, 3 strips nitrite-free bacon, small glass of coconut milk, handful of blueberries, 3 fish oil caps.

Pre-Workout: Row 500m, shoulder mobility warmup, then attempted Recon Ron Step 7 on pullups and dips. FAIL. Only got 3, 3, 2, 2, 2. I’ll get ’em back, though.

Lunch: Half a pound of grass-fed ground beef, massive salad, handful of sesame seeds, 3 fish oil caps, 2000 iU vitamin D3.

Afternoon Snack: Half a pound of grass-fed ground beef, massive salad, handful of almonds, 3 fish oil caps, 2000 iU vitamin D3.

Workout: Row 500m, one round of the CrossFit warmup, deadlift warmup, deadlift 195#x3, 220#x3, 245# x 4, 2 rounds of 5 glute-ham raises and max hold plank, 1 round of 5 glute-ham raises and max knees-to-elbows (11).

PWO Meal: Baked sweet potato fries, 4 strips nitrite-free bacon, 1 hard-boiled egg, small glass of coconut milk.

Dinner: Tilapia filet, green beans, handful of pecans, 3 fish oil caps, 1000 iU vitamin D3.

The Eleventh Hour. Or Day. Whichever.

And on Thursday, he rested. Because a day named after a Norse god notorious for his strength, anger, and really big hammer for smashing things lends itself perfectly to the whole “rest day” theme.

Not that I’m all that sure a day involving several rounds of Bug Hunt at work through a couple thousand lines of code can really be called a rest day, but I’m not doing a whole lot in the physical department.

Breakfast: 2 hard-boiled eggs, broccoli-cauliflower mix, handful of pecans, 3 fish oil caps.

(P)Rehab: All rotations are now being done at 90 degrees. Internal x 20, external x 15, lateral raises x 10, rows x 20.

Lunch: 2 hard-boiled eggs, salad, handful of almonds, 3 fish oil caps, 2000 iU vitamin D3.

Afternoon Snack: 3 hard-boiled eggs, more salad, handful of almonds, 3 fish oil caps, 2000 iU vitamin D3.