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Daniel Miller
05-29-2007, 09:24 AM
Ok, I'm starting an online workout log for the first time. Please comment as you see fit.

quick background:
27-yo male
bw-153
bf-quite low right now, maybe ~5-6%

pursuits: this summer I'll be traveling in europe to visit friends, climb, and will probably end up boosing some. I'd like to continue with my IF eating schedule with a strong preference towards Paleo and generally low-carb eating.

Sports: climbing and capoeira

Some goals: change training style to less metcon and more power/ME. I recently obtained a goal of 2.15xbw dead lift, so I'll give the numbers a rest for a while. The only numbers I'm chasing is getting back to being able to quickly climb (onsight?) 5.12...which is where I was yet 1.5 years ago.
Eventually I'd like to be able to do something like Nancy even while eating lowcarb. Performance has been something I've been chasing for the past 3-4years, but due to some health problems over the past 2 years I'm now much more concerned with health and longevity. With that in mind, I'll occasionally skip the PWO carb feeding, opting more for an Art Devany approach.

Nutrition wise: I'll go for 16 blocks protein per day, 100-200g fat per day, and occasional 100-180g of Cho per day, but mostly staying in the 40-80g Cho per day range. This is a remarkable change for me. I am not yet convinced that this sort of diet can sustain my mental focus, alertness, or general well-being...but I am willing to try it out for the summer.

Daniel Miller
05-29-2007, 09:28 AM
Sunday 5/30:

I decided to try a metcon workout in a fasted state, after a few days of low carb eating.

It went descent, but I was definitely feeling light-headed.

5 reps BW Deadlift
8 Burpees

How many rounds in 5 minutes? 3 Bouts with 2 minute rest between bouts.

bout 1: 5 rounds
bout 2: 3 rounds
bout 3: 3 rounds.

Not bad. Last time I did this I had 12 total rounds...so given this was on low glycogen and mostly a ketone fueled workout, I was psyched.

Daniel Miller
05-29-2007, 09:33 AM
Tuesday 5/29

Warm-up:
PVC barbell complex
OHSx10
HangCleanx10
MPx10
Rowx10
lungex10
RDLx20
FSx10
calfraise x30

10lb dumbell complex
hammer curls x5
alternating one-foot military pressx10 each arm
front lungex10
alternating bent over rowx10
overhead rear lungex10
RDLx10
calfraisesx20

joint mobility

notes:10-15 minutes warm-up. got these from Waterbury article (Bloody Barbell Complexes) on T-nation.

#8 Workout:
5x3 Power Clean, rest 2 to 3 minutes between sets
65
75
85
95
95

1-arm Sotts Press: 30% x 2 x 6
@30lbs

Abs/Back Circuit

Robb Wolf
05-29-2007, 10:05 AM
Looks good amigo! If you are feeling a little light headed have a snack prior to training. I don't know that training while fasting offers that much additional benefit over just periods of fasting.

Troy Archie
05-29-2007, 06:52 PM
How are you finding managing a low carb diet while traveling Europe? Found it tough in Asia but pretty easy in Oz...

Daniel Miller
05-30-2007, 08:47 AM
5/29 1pm
After breakfast at the lab, I snuck out while my ligation rxn was going on to the climbing gym.
warmup-bouldering
climb- 10minutes session on the Autobelay. Repeat. Stretch. Ice.


Robb, When I do MetCons, I'll start grabbing snacks beforehand, but strength/ATP+Creatine dependent workouts seem to be fine. Perhaps I'm relying on Muscle Glycogen? It seems as though my liver Glycogen will be low in either case, but that strength workouts don't have ample time-under-tension to completely blow through my muscle glycogen. I've also been using 20-25g BCAA during workouts that seems to help. It would be interesting to know if the BCAA signals any insulin release. My experience so far is that even after a workout with the BCAA, I could continue fasting but usually end up eating a Zone meal with 4-5 blks Cho PWO.

Troy, I leave for Europe in 3 weeks, so I'll let you know. With the exception of EtOH, I don't think it will be to hard. I'll be climbing in England, chilling in Coopehagen with college buddy therefor lots of EtOH, and climbing in Finland. Veggies and fruit might be a little harder to come by but not impossible. It shouldn't be a problem for meat in any of these places. I'll try and keep the thread going while I'm there.

Wed 5/30/07

WarmUp
Joint mobility

dumbell complex with 8 lb dbs from above

Workout:
BS (weightxrepsxsets)
135x2
185x2x9

Clean Pulls
135x3
155x2x2

Renegade Rows with dumbells
35x8x4

Eccentric Only wrist pronation and flexion x30 each.

a little Chi-Kung.
notes: this was in a fasted state, and I felt GREAT! I have Capoeira tonight, so hopefully I continue to feel great.

Daniel Miller
05-31-2007, 08:05 AM
rest today. Climb Fri, Sat, and perhaps sunday.

I made some Pemmican with homemade jerky for my climbing trip this weekend...super psyched about that!

Daniel Miller
06-02-2007, 05:44 AM
Climbing at the Red river gorge on friday and saturday.

Yesterday went remarkably well with my IF schedule of holding off on food until noon. I was up early, made coffee then took off to the crags, the 20 minute hike and 5 routes (all around 5.10ish) went really easy. I was psyched to finally feel like whatever regulatory mechanisms are in place (perhaps; Gene expression of the myogenic regulator factors (myoD, myogenin and Myf5) and the atrogenic factors (myostatin, atrogin-1 and MuRF-1) were determined by real-time PCR analysis, as well as use of ketones as a heart/muscle/brain fuel source) are robust and kickin.

Maintained paleo until dinner. Pemmican is f*$#ing great.

Ate 3/4 of a large pizza at around 6pm. It was yummy.

Daniel Miller
06-04-2007, 01:49 PM
Rested on sunday.

Monday 6/4
500m row: 1:56

Joint mobility

Negative Wrist curls

stretch

Dumbell complex w/ 10lb dbs x2 (this complex is a great warm-up or perhaps could be used as a full workout if the curls were 5RM...give 'er a shot!)

stretch

FS:
155x2x10

Snatch Pull
135x3x3

so far, no significant complaints since beginning 90-95%Paleo diet with IF. I have not weighed myself, but am hoping to maintain LBM.

Daniel Miller
06-05-2007, 05:29 AM
Tue 6/5

Joint Mobility warm-up

A1One-Arm KB Floor press
A2 Double-KB Single-leg DL
9reps eachx4sets

B1 Body weight rows on rings
B2 Esquiva lateral (Capoeira side lunge)
9x4

Core circuit
Anchored Crunches
Wind shield wipers on floor
plank for time
repeat 2x

Daniel Miller
06-06-2007, 11:22 AM
Lot's of energy this week.
Wed 6/6
Metcon

10 Burpees
20 Pushups
30 Squats
400m

perform 4x

I always forget to stop my watch...but I think it was 15 min 00sec

Daniel Miller
06-07-2007, 08:06 AM
Thurs 6/7

Another good training day. This IF/paleo thing seems to be doing something with my recovery ability. I'm feeling great.

Quick Joint mobility warm-up

Explosive strength day
A1 Kipped Pull Ups 8repsx4
A2 Jumping knee Tucks 12repsx4sets

B1 Full Body Plyo Push Ups 3x8
B2 Exploding Alt. Bench Step-Ups 3x12

C1 One-Arm Rotating band Pull 3x6
C2 Ankle/Calf Jumps 3x15

Circuit x2
Med-ball Power over push Ups (jump to one side or the other, working hand switches to the floor each rep) x10
V-Upsx15
Supermanx20
Chruncies (bicycle oblique exercise)xburn

Did this trainining after 15 hour fast. Broke fast with 20g BCAA and H20. Then ate breakfast a little while later after ice, shower, and stretching.

Had some dried figs, strawberries, cherries, and a spinach omlete.

Have a good weekend everyone!

Daniel Miller
06-11-2007, 08:09 AM
Medial flexor tendon in elbow was sore while pulling down hard while climbing this past weekend. Strange.

I'll rest from climbing for 2-3 weeks and do some daily eccentric exercises. I'll also ice daily and maybe get an ART treatment.

As for training, I'll just do body weight and metcon stuff this week.

Daniel Miller
06-12-2007, 12:41 PM
Yesterday
6/11

max rounds in 20 min:
10Burpees
10Chruncies
10Squats
10Pushups

score=10 rounds

6/12
Bodyweight workout

A1: One Arm Push-up practice 4sets varialbe degrees of assistance
(can't quite get full ROM on one of these, so I want to train them for awhile)
A2: Glute Ham Raises 4sets of 8

B1: Band Assisted Ring Pull Ups (rehab for elbow) 4 sets 6 reps (4second eccentric)
B2: One legged squat +15lbs 3x6

C1: Hand Stand Push ups 4 quality sets (reps 3-6)
C2: Band Good Mornings 3x15

Calfs w/ banc 2x20

Core circuit:
Band Crunches3x15
Lying Hip Swing 3x20
Plank for time (1min, 1min, 1min)

Daniel Miller
06-13-2007, 12:25 PM
6/13
Metcon

400m Run
20 Med Ball Slams
repeat 6x

Good fun workout. Didn't record time, as I had forgotten my watch.

Daniel Miller
06-17-2007, 01:12 PM
Yesterday:
6/16-metcon
Burpees x60seconds
Crunchies x60sec
dive bomber push up x60 sec
lunges x60sec
band pulls (just like med ball slam) x60sec

3 rounds
buprees- 18, 15, 17

divebombers- 12, 10, 12

Workout today
6/17
Body weight strength
evil wheel session plus ab circuit in the am

A1 One-Arm push ups practice (various degrees of assistance)-4x6
A2 Glute Hammie lowers (ouch)-4x9

B1 negative only chins-3x15
B2 One legged squats (no assistance) 4x6

C1 Body weight rows 4x9 slow
C2 Band Good mornings 3x15

D1 Bar dips 2x20
D2 Calf raises with band 2x20

Daniel Miller
06-18-2007, 12:10 PM
Sore as hell today. This hurt:

Workout:
Row on Erg x60sec
Push Ups on knuckles x60sec
Squats x60 sec
rest 60sec

go through this circuit 4x

I tried to row 250m per row interval. I made that goal. PushUps became limiting factor. Lots of lactic acid build up from all the pushups recently. I probably got 45-50 the first round then between 30-35 the other 3. Squats were continuous and fast the first two rounds then in sets of 10 with a few seconds rest for the second two round.

Awesome workout!

Daniel Miller
06-21-2007, 09:19 AM
6/20
A1: Speed lat pulldown-4x8
A2: Tuck Jump over big-ass swiss ball. 4x8

B1: drop down explosive Push Ups 4x8
B2: Lunge Jumps 4x16

C1: Explosive Band Rows 4x6
C2: Ankle Jumps w/ bar 3x20

D1: Power Over Push Ups 3x13

Ab circuit

6/21
30sec KB Swings
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec Push Ups
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec Push Ups
30sec Band Dead lift
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec Push Ups
30sec band DL
30sec Plank

Daniel Miller
06-21-2007, 09:20 AM
oopss,

subbed burpees for Push Ups for 6/21 workout....word.

Daniel Miller
06-22-2007, 02:29 PM
6/22

A1 One Arms Push Up practice 4 sets 3-5 reps
A2 Hammy exercises (GHD, swiss ball curls) 4 sets 8 reps each

B1 Body weight Rows 4x8
B2 One leg squats 4x6

C1 Wide grip pull 3x8
C2 Band Calf Raises 3x20

Wrist pronation

Took it easy today. Big Capoeira training session tonight.

I leave for Europe next Tuesday for 3 weeks. I'm super psyched and feel like I've got some good bodyweight-exercise goals to work on. I'm just hoping I can find vegetables, good fats, fruit, and lean protein.

Daniel Miller
06-24-2007, 03:41 PM
6/24

15 Burpees
Run 200m

5 rounds for time:
10:10

Daniel Miller
07-05-2007, 04:38 AM
Been traveling in Europe the last few weeks. It's been difficult to eat paleo while here. Meat and fruits are easy to find but good veggies are hard to come by. Oh well, I'm still doing mostly bodyweight training, playing capoeira, and walking a ton.

I'll probably end up loosing a bit of weight while I'm here. I was 155 when I left, it'll be interesting to see what I'm at when I get home.

Training wise, I'm getting ready to get back to 3 lifting sessions per week, working on FS, dead, and MP/bench supplemental stuff. This week will be 50% volume of the actual core of the training.

7/6
A1. Romanian deadlift
3 sets of 6 (135, 195, 195)

A2. Military press
3 sets of 6 reps 89lbs


B1. Leg curl
2 sets of 10 reps

B2. Neutral (hammer) grip seated DB press
2 sets of 10 reps 28lbs


C1. Three-fourth DB Romanian deadlift 2sets 12 slow reps
44lbs dbx2
C2. One-arm cable lateral raise
2 sets of 12-15 constant tension reps

Daniel Miller
07-07-2007, 01:41 AM
7/7

I'm in Copenhagen and I never imagined so many beautiful women all staying up to 3-7am drinking tons of beer all night! They must have an abnormally high amount of alcohol dehydrogenase!

Anyway, I'm plugging along out here. Off to the gym next door to my buddies place today. I'll do a strength Quad workout then a little metcon today. The plan is:

Warm up with Static/Dynamic Circuit, 30 seconds at each of the following stations:
Floor Wipers @ 45# bar
Overhead Squat @ 45# (hold in bottom position, thighs parallel to floor, savor it)
KB Snatch (choose weight, alternate arms as desired)
One-leg Balance on inverted BOSU
Twisting Rage Ball @ 10# ball
KB Good Morning (choose weight)
Plank on Bench
repeat 2x

A: Front Squat
3 sets of 6 (135lbs)
2 minutes of rest between sets

Some calf work

core training
Crunches
LHS
Crunchies
repeat 3x

1 tabata interval Rowing
1 tabata interval bodyweight squats
3 Timed Grip Exercises

Daniel Miller
07-08-2007, 07:33 AM
What day is it?
Still in Copenhagen, having a great time.

Row 500m WarmUp

Upper
A1. Decline bench press
3 sets of 6reps
A2. Chest-supported DB rowing or chest-supported T-bar rowing with a parallel grip
3 sets of 6 reps


B1. Incline DB (dumbbell) press
2 sets of 12 reps

B2. Lat pulldown
2 sets of 12 reps

C1. Ring Flies Flies
2 sets of 12 constant tension reps

C2. Bent over DB laterals
2 sets of 10 reps

D. Straight-arm pulldown
2 sets of 12 constant tension reps

Robb Wolf
07-08-2007, 09:31 AM
Dude-
Reminds me of a trip to Sweden...wandered to the beach bleary eyed and jet lagged...it did not take long to realize "Wow...this is a SWEDISH NUDE BEACH!"

How long are you traveling?