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Everything posted by BigJim78

  1. that's brilliant! Keep rocking it! You're looking awesomely happy!
  2. Final Day - Final Report Paleo goals are all good. Strength Trained on Sunday, Tuesday and Thursday. Cardio on Monday and Wednesday, just pushing the pedals for 10 Km's. No Sprints this time. Big lifting day on Saturday, Deadlifts(5x5), Pull Up's(5/5/3/2), OHP's(5x5) and Lunges(4x8) Last day of the challenge today. Going to eat well and go for a run. Starting Stats Finishing Stats Weight 95 Kg 93 Kg Height 195 cm
  3. ACDC - Shoot to Thrill Back in Black George Thorougood - I Drink Alone One Scotch, One Bourbon, One Beer Grinspoon - Champion Foo Fighters - Everlong My Hero The Pretender
  4. Absolutely what El Exorcisto said. Lift heavy with low reps. Basically the heaviest you can lift for 5 sets of 5 reps and still have just enough juice in the tank for 1, maybe 2 more reps before you break something you need. and yes, sit on your hands and REST between sets. Some folks like to mix in alternative muscle body weight exercise in between sets others like to lift engaging other muscle groups. This is sometimes called SUPER SETTING. It has some extra cardio benefits. But if you want to just get STRONG, then REST...maybe stretch the muscle group your currently working a little.
  5. Day 34 - 10th Report Paleo WAS good. I caved and ate a pie last night...SUCK! All right I'm over it now....back to Paleo! Wednesday Crossfit WOD - 5 rounds - 3 min's Each - AMRAP 5 Pull Up's 10 Box Jumps 24" 15 KB Swings also push up's 10/12/8/8/amrap Thursday Running 5 minute warm up 15 minute Tabata 20/10 5 minute cool down walk Friday Crossfit
  6. Ok, so I'm late with my reports, so sue me! DAY 29 - Ninth Report Lets go back first to: Thursday 27th June Strength Training DB Bench Press 5x5 Superset - Jack Knives 5x Max (Capped @ 24) Pull Up's 5 x Max (Capped @ 8 - filled in fails with Neg's) Superset - Weighted Lunges 5 x 10 (22.5 Kg's DB's) Planks x 3 10 minute's of 40s/20s sprint/rest interva
  7. Awesome, thanks. I'll try a probiotic as Im not eating sprouts. Zuchinni is already a staple as well as broccoli. It's eased up a little bit in the last few days, hopefully the probiotics may help. Been off grain and sugar for 4 weeks now with no reservations. Thanks all for the help.
  8. Awesome news mate! We just got the boilermaker to weld up a pull up bar and bracket out at site. Finally I can do pull up's without having to hang of the superstructure. Pull up's rock. You'll start seeing some serious changes in your upper body too as you make those numbers bigger. Congrats again!
  9. So yeah.... *clears throat* I know most folks might call the subject matter dodgier than a 5 day old vindaloo but I'm curious as to whether I'm alone in this. With the latest 6 week challenge one of my fitness goals was to go 100% Paleo. Since doing so my internals have been...well.... last week I was driving along in the back of a truck with three other guys out on site. Nature took its course and I changed the air pressure in the vehicle somewhat. Next thing I know I'm rolling along on my lonesome in a driverless vehicle. I'm not saying I've never let one slip out in the past. I have
  10. Day 23 - Eighth Report Still all Paleo. Still not leaning up. Eating 5 meals a day. Gaining some size though. DB Bench Presses went up 2.5kg and OH Press gone up 2.5kg as well this week...so win for me. Saturday was early night and no workout as intended. Got loads of sleep and felt better for it. Sunday was a strength training day Workout was: DB Bench Press 4x5reps ( Min 3) Superset with Incline Russian Twists with 15 Kg dumbbell 4x Max Reps(capped @ 24) Weighted Lunges 5x10 ( 5 each leg)
  11. Day 19 - Seventh Report all good Paleo wise. Don't seem to be leaning up though despite the increase in cardio in addition to my Crossfit and strength training routi Wednesday was Crossfit again Buy in was: 2 Muscle ups every minute on the minute for 10 minutes - FAIL I suck at muscle ups WOD: 150 Double unders on the jump rope 50 Thrusters - 30KG I cant do double unders for the life of me. Managed 13 before he called time @ 10minutes. Time to buy a jump rope. Thursday was "OH MY GOD I HURT!" da
  12. DAY 15 - Sixth Report Still following Paleo goals diet wise. Saturdays Strength workout was sort but sweet. Ran low on time. Deadlifts 5x5 Superset with Pull-Up's 5 x Max Reps (Max of 10) OHP 5x5 Superset with Planks 190s/140s/100s/80s Push Up's 4x Max Superset wit Prisoner Squats 4x Max Sunday was a 10KM run, with 100m sprints every Kilometer. Monday Crossfit. Buy In - Back Squats 7 sets of 3 reps MAX weight 1 minute rest between sets. WOD - Helen - 3 rounds for
  13. Day 11 - Fifth Report Right so I'm currently on a training course for my emergency response team. Were doing BA and Hazmat over 5 days. All good, done it before and need to get recertified. But man I am utterly stuffed! Lugging full breathing apparatus ad hazmat gear on to and off of the fire truck is doing my head in, not to mention leaving me aching at the end of every day. I haven't hit the gym since Sunday. But crikey I'm getting a workout just wearing the gear as we go through search and rescue scenarios as well as containment and clean up's. I thought I was fitter than this. I kn
  14. Day 8 - Fourth Report Ok so on the food front all is well with a pure paleo diet. However, Saturday night shift wrenched myself unbogging the secondary crusher and did a bad strain to the upper left arm. Cut to Sunday morning and the need to sift change back to day shift for a training course starting Monday morning. Im now utterly exhausted running on approximately 2 and a half hours sleep over the last 36 hours. Been stood down by my ESO due to fatigue management laws and am now missing out on an essential course. Despite injury to my upper arm I still managed a body weight workout on
  15. Day Five - Third Report Crossfit again this morning. WOD - 4 rounds for Reps 1 min Powercleans 60Kg 1 min Sit Up's 1 min 15' Rope Climb 1 min rest My hands are killing me. Ice skating for 2 hours after all that. Now my calves are aching. FEELS GOOD! went for a run yesterday, little under 5 Km's Paleo choc chip cookies ROCK!!
  16. I hate it when folks do that. My wife does this crap ALL the time, knowing full well Im watching my diet these days. Gets me damn angry. That and encouraging our little one to eat crap so she can indulge...sorry my temper gets a little revved up when that happens. Keep lifting big mate. Crossfit may well change your life!
  17. Be strong mate. Were all cheering for you!
  18. Third Day - Second Report Crossfit this morning at 6am. Good hard workout. Buy in - Deadlifts 3 reps max weight. Every 2 minutes for 20 minutes. WOD - 6 Rounds for time - 12 minute cut-off - 15 hand release Push Up's - 15 Box Jump's 30" 5Km run yesterday - 26min's 37 seconds Still eating Paleo. No Dairy, No Grains, No Booze. I and the daughter are going to make paleo dark choc chip cookies today. She loves them!
  19. FIRST DAY, FIRST REPORT Straight up out of bed and smashed down a bucket load of bacon, onion, capsicum, cherry tomato and mushroom hash. Chased my kid around before hitting the workout. Deadlifts 4x5 reps OHP's 4x5 reps Lunges 4x10 reps 2x20Kg DB's Pull up's 4x5 reps Incline push up's 14/10/8/6 Planks 120s/90s Plenty of good food through the day. Stuck tight to paleo grub. Bring on day two!
  20. just smashed out a 3 hour cooking marathon. You see, working away at a mine camp for a week makes eating well a piece of cake out there in the bush. Loads of good quality, healthy food is put on for you to choose from. At home it's another matter. My wife isn't all that impressed with my life changes so I've taken over cooking our dinner. Ive also just smashed together a weeks supply of stir fry chicken and veg, grilled chicken legs, and savoury beef mince. Reckon pairing that lot up with some frozen veg and a heap of sweet potato or salads will keep me eating well till I fly back up to si
  21. Your a ranger. Welcome to the team!
  22. Ready to rock! Goals as follows FITNESS 1 - Eat pure paleo for 6 weeks ( NO DAIRY, NO GRAINS, NO SUGAR, Minimum 5 meals a day) EDIT: After much reflection Ive decided to add NO BOOZE to this list. Here goes nothing 2 - 3 strength training sessions each week (Cross fit when I'm home, Dumbbell division away at work, Barbell when I can fit it in) 3 - 2 Cardio sessions each week (Intervals, sprints, 5-10 kilometre run on a Rowing machine, Stationary bike) Life Level Up Become a father again. Wife and I want a second. I'm very cool with making this happen. Commen
  23. WOOT!!! Smashed the Dash! Awesome 5 Km's of running and obstacles. I LOVED IT I think I may have found a new hobby to complement my new found fitness. Total Time 27mins 42 Secs Thanks Nerd Fitness for getting me started! Next up - Western Mud Rush After that - TOUGH MUDDER!!!
  24. Yah doing WD next month at the Northam army base just outside of Perth, Westen Australia. Figure it will be a good warm up to Tough Mudder in October.
  25. Thanks all for the input. I'l start adjusting my runs accordingly by adding in some HIIT every 1-1.5 km I run. Good tip that one. As for the rest, thaks HEAPS for the encouragement. Its good to knowthis plan is the right path for me. Might even invest in some decent gear closer to the event to stop the dreaded soggy pants syndrome. No one should have to see my butt in naught but undies!
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