BigJim78

that's brilliant!

 Keep rocking it! You're looking awesomely happy!

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                                                                      195 cm

Waist            91 cm                                                                        88 cm

Chest            108 cm                                                                      110 cm

Right Bicep    35.7 cm                                                                    36.8 cm

Right Thigh    57.7 cm                                                                    60.1 cm

Strength Increases

  Bench Press    +6.25 Kg

  OHP                 + 7.5 K

  Deadlift             + 7.5 Kg

  Squat                + 7.5 Kg

  Lunge               + 2.5 Kg

 Pull Up's            5 in a Row (up from 3)

 Chin Up's           7 in a Row (up from 4)

 Push Up's          20 in a Row (up from 12)

I'm feeling and looking leaner. Wife likes it anyway.

Finally even talking about her joining in on my workouts and asking me for advice =EPIC WIN!

Toughest part of the challenge was giving up the beers. I don't drink on site as I'm also a site medic and am on call for emergency response. But I really enjoy coming home at the end of a weeks work to a few coldies. Paleo was otherwise awesome. No pasta or breads or corn or rice...was easy...aside from that one pie....moment of weakness...sorry...

 Dairy was tough too as I rely on milk a bit for after workout protein shakes and morning breakfast shakes.

Sugar can go burn in hell. I'm glad that craps out of my system.

Looking forward to the next 6 week challenge. Now for pizza and beer's...well maybe just one slice.... and I'm fanging for a pint....

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

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. Just chill and wait for the timer to count down.

hope all this helps a touch.

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

          WOD - 5 rounds for time

                       400m run

                       20 sit ups

                       15 Ring Rows

             also push up's 11/15/9/9/amrap

Saturday

                   Rest and recovery from night shift.

Sunday

                    Strength Training later this arvo

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 intervals on the rowing machine.

Friday 28th June - Flew home again. Relaxed with the missus.

Saturday 29th June  - Strength Training - Barbell

                                       Deadlift 5x5

                                             superset - Pull Up's 5x5

                                        OHP  5x5

                                              superset - Squats 5x5

                                        Weighted Lunges 4x10 (25Kg DB's)

                                              superset - Decline Push Up's 4x Max (16/10/12/8)

                                        Barbell Bicep curl and Holds 4x8

Sunday 30th June

                                Play day with my daughter at the park. Also kids birthday party where I had to be a dinosaur for half an hour and be hunted (chased) by a pack of little savages. Needless to say my little girl got me nearly every time. Also needless to say sometimes I was a T-Rex and the kids got caught and eaten (raspberries).

Monday 1st of July

                         Crossfit

                          Buy in:  EMOM 10min's

                                        Deadlifts - 3 reps MAX weight (Set new 3 rep MAX PB)

                           WOD:  21-15-9 For Time

                                       Push Press 40Kg

                                       Toes to the Bar

                               also push up's 10/12/7/7/amrap

Tuesday 2nd July

                               Running 5 min warm up jog

                                             10 min 20/10 Tabata intervals

                                             5 minutes of slowly dying.... In a good way.

So there we go, all caught up. Ive been good with the paleo eating. Jumped on the scales for a looksee this morning. Lost 4 Kg's. Not sure how, I don't look or feel any different. Im lifting heavier though so all good there I guess.

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.

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!

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 been known on occasion to clear a conference room mid meeting, as well as cause conversation to stall somewhat when I interrupt the discourse with a single tuneful number.

 But it seems to be worse than an ordinary guys guts ought to be. I've walked the 80/20 Paleo line previous to this fairly consistently. Is this simply due to a complete change in my diet and will it settle down in time? Good it be the higher intake of protein? Or the masses of vegetable matter I'm ingesting?

 I'm fairly sure I'm one more toot from being made to sleep on the couch tonight.

 Any input about my output would be greatly appreciated.

 Jim

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)

                                             Superset with Decline Push Up's  5x max Reps

                                    Bent Over Rows 4x5 @ 32.5Kg ( I still remember starting Steve's basic bodyweight workout @ 10Kg)

                                              Superset with Prisoner Squats 4x20reps

Felt good to walk out of there sore.

Monday was the bike for 10 Km's with 20 second sprint every kilometre.

Tuesday was a wash due to rain leaking through the gym roof ( see what I did there?), closing the gym.

   Body weight workout on the lawn.

                        3 rounds of  20 Prisoner Squats

                                            12 Decline Push Up's

                                            Walking Lunges (10 each leg)

                                            Pull Up's Max of 5 (off the roof of the undercover picnic area. Got told off by the mine camp manager...bitch)

                                            2 minute plank

                                            2 minute rest

finished up sweaty.

 Wednesday, Rest Day

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!" day so used it to rest up.

Friday was fly out to site day with dumbbell training in the evening.

                Workout consisted of Bench Press 5x5

                                                     superset with weighted lunges 5x8

                                                   Deadlifts 5x5

                                                      superset with OH Presses 5x5

                              Finished with Planks x2

Didn't sleep well at all last night so its an early dinner and early bed. Copped too much sun as well. Just very cooked and brain fried.

 Still managed to smash out a heap of pull-up's and chin-up's through the day all over the crushing circuit superstructure.

 Night all

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 time

                         400m run

                         21 KB swings 24Kg

                         12 Pull Ups

               Time   11:07

Today (Tuesday)

                                 Intervals Tabata 20/10

                                 Running

                                 15 minutes total

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 know, big fail of my GOAL 2 and 3. I am however walking out the door after this for a full dumbbell session. I reckon 45 minutes of lifting followed by 30 on the bike will help me maintain my goals. Bloody hell I'm sore though.

All good eating Paleo so GOAL 1 is still on track. Every time I walk past the dessert section I just say to myself "I DONT eat cake!"

_{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 sunday as follows:}

                    _{10 min warm up on the bike}

                    _{Prisoner Squats 3x Max Reps}

                    _{Lunges               4x Max Reps}

                    _{Planks                140s/120s/120s}

                    _{Decline Sit-up     4x Max Reps with 15KG weight plate}

                    _{30 minutes on the bike}

_{As for today (MONDAY) Im utterly stuffed. I cant work out on less than minimal sleep. I will eat well and use this day to rest I think}

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!!

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!

Be strong mate. Were all cheering for you!

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!

^{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!}

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 site.

Chicken legs in the wok with salt reduced soy sauce, fish sauce, black pepper, ginger and coriander makes the house smell GOOD!!!

New sunday routine for me.

 Anyone got some of their own kick-arse recipes for batching at the start of the week?

Your a ranger.

Welcome to the team!

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.

Comments

 I love Crossfit. 3 days a week when I'm on my week at home is easy as I've been committed to it for the last three months now. Gym at work ( I work in mining on a fly in/ fly out roster) only has crap machines, some rowing machines and bikes, and a crap load of dumbbells. I've just picked up the rebel strength guide so I can work with this.

Cardio is where I've been seriously dragging my sorry arse. Need more running, especially if I'm going to fight my way through Tough Mudder in October.

Paleo is how I've been more or less eating at a 80/20 ratio the last 5 months. Time to commit and see how good I feel and look after 6 pure weeks. Should be an interesting experiment.

Current Stats

Weight         95 Kg

Height           195 cm

Waist            91 cm

Chest            108 cm

Right Bicep    35.7 cm

Right Thigh    57.7 cm

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!!!

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.

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!