Elessor

august 08 - Scheme II 08-Aug-11 treadmillSet 1, 30(Duration), 10(Speed), 0(Elevation), 343(Calories)pushupSet 1, 0 kg for 10 reps Set 2, 0 kg for 10 reps dumbbell lateral raiseSet 1, 6 kg for 10 reps erg zwaarSet 2, 5 kg for 10 reps Set 3, 5 kg for 10 reps cable triceps pushdownSet 1, 20 kg for 10 reps Set 2, 20 kg for 10 reps Set 3, 20 kg for 10 reps laatste twee zwaarbench dipSet 1, 0 kg for 10 reps Set 2, 0 kg for 10 reps Set 3, 0 kg for 10 reps Set 4, 0 kg for 10 reps dumbbell incline bench pressSet 1, 12 kg for 10 reps Set 2, 12 kg for 10 reps makkieSet 3, 14 kg for 10 reps volgende keer 3x14seated triceps extensionSet 1, 8 kg for 8 reps LSet 2, 8 kg for 8 reps Rbarbell bench pressSet 1, 35 kg for 10 reps Set 2, 35 kg for 10 reps Set 3, 35 kg for 10 reps Set 4, 35 kg for 10 reps redelijkdumbbell shoulder pressSet 1, 5 kg for 10 reps Set 2, 5 kg for 10 reps Set 3, 6 kg for 10 reps redelijk pittigSet 4, 6 kg for 10 reps redelijk zwaardumbbell flyeSet 1, 12 kg for 18 reps volgende keer 14kg?Aug 10 - Scheme I 10-Aug-11chinupSet 1, 0 kg for 7 reps Set 2, 0 kg for 7 reps pittigSet 3, 0 kg for 7 reps 7,5 zeer pittig...moedead liftSet 1, 30 kg for 10 reps Set 2, 30 kg for 10 reps Set 3, 35 kg for 10 reps last van wegslippende handen gewone gripSet 4, 35 kg for 10 reps last van wegslippende handen kruis gripdumbbell lungeSet 1, 0 kg for 20 reps Set 2, 9 kg for 20 reps Set 3, 9 kg for 20 reps Set 4, 10 kg for 20 reps situpSet 1, 0 kg for 15 reps Set 2, 0 kg for 15 reps Set 3, 0 kg for 15 reps Set 4, 0 kg for 15 reps standing biceps curlSet 1, 15 kg for 10 reps Set 2, 15 kg for 10 reps Set 3, 15 kg for 10 reps Set 4, 20 kg for 10 reps te pittig laatste tweecable seated low rowSet 1, 35 kg for 10 reps Set 2, 35 kg for 10 reps Set 3, 35 kg for 10 reps Set 4, 42 kg for 10 reps volgende keer 3x42plankSet 1, 0 kg for 1 reps Set 2, 0 kg for 1 reps Set 3, 0 kg for 1 reps prisoner squatSet 1, 0 kg for 20 reps machine leg pressSet 1, 76 kg for 10 reps Set 2, 76 kg for 10 reps Set 3, 83 kg for 12 reps Set 4, 90 kg for 11 reps traditional crunchSet 1, 0 kg for 15 reps Set 2, 0 kg for 15 reps Set 3, 0 kg for 15 reps Set 4, 0 kg for 15 reps11 aug - Scheme II 11-Aug-11pushupSet 1, 0 kg for 10 reps Set 2, 0 kg for 10 reps dumbbell lateral raiseSet 1, 6 kg for 10 reps te zwaarSet 2, 5 kg for 10 reps Set 3, 5 kg for 10 reps cable triceps pushdownSet 1, 20 kg for 10 reps Set 2, 22.5 kg for 10 reps laatste 2 zwaarSet 3, 22.5 kg for 10 reps laatste 2 zwaarbench dipSet 1, 0 kg for 10 reps Set 2, 0 kg for 10 reps Set 3, 0 kg for 10 reps Set 4, 0 kg for 10 reps dumbbell incline bench pressSet 1, 14 kg for 10 reps goed te doenSet 2, 14 kg for 10 reps Set 3, 14 kg for 10 reps laatste set redelijk zwaar. 16?seated triceps extensionSet 1, 7 kg for 10 reps LSet 2, 7 kg for 10 reps Rbarbell bench pressSet 1, 0 kg for 20 reps Set 2, 35 kg for 10 reps Set 3, 35 kg for 10 reps Set 4, 35 kg for 10 reps Set 5, 35 kg for 10 reps dumbbell shoulder pressSet 1, 6 kg for 10 reps Set 2, 6 kg for 10 reps Set 3, 6 kg for 10 reps pittigSet 4, 6 kg for 10 reps pittigdumbbell flyeSet 1, 12 kg for 22 reps Set 2, 14 kg for 4 reps15 aug - Scheme 1 (skipped abdomen did those today) 15-Aug-11chinupSet 1, 0 kg for 8 reps Set 2, 0 kg for 7 reps Set 3, 0 kg for 7 reps assisted bij 5dead liftSet 1, 30 kg for 10 reps Set 2, 35 kg for 10 reps zwaar. let op uitvoeringSet 3, 35 kg for 10 reps Set 4, 35 kg for 10 reps 4x10x40?dumbbell lungeSet 1, 0 kg for 20 reps Set 2, 10 kg for 20 reps Set 3, 9 kg for 20 reps Set 4, 9 kg for 20 reps standing biceps curlSet 1, 15 kg for 10 reps Set 2, 15 kg for 10 reps Set 3, 15 kg for 10 reps Set 4, 15 kg for 10 reps cable seated low rowSet 1, 35 kg for 10 reps Set 2, 42 kg for 10 reps Set 3, 42 kg for 10 reps Set 4, 42 kg for 10 reps pittig. volgende keer 4x43prisoner squatSet 1, 0 kg for 20 reps machine leg pressSet 1, 83 kg for 10 reps Set 2, 83 kg for 10 reps Set 3, 83 kg for 10 reps Set 4, 83 kg for 10 reps

I have been a bit absent (had a busy week) but what about raisins. They are dried fruits aren't they.... doesn't seem like that much of a deal. I Also eat banana's / apples. I knew maize was a carb, but that's not the reason i took it away from diet. it's because it's a grain-family-member (and grains are a no-no) in paleo.Third week paleo has been good although eating tuna salad every day becomes somewhat boring so i'll have to go find me some recipes. I will keep dairy in my diet because of the protein levels an slow carbs (cottage cheese etc). i hardly drink milk just the Quark / Cottage cheese. The weekend are a bit hard for me up til now because i've had a birthday and a weekend out with the family (and they don't accept my diet and won't bring stuff so i can make my own dinners). Last monday i weighed in at 75,4kg which is my starting weight but even though i gained 1,4 kg i've still lost a lot of fat and got more lean in my waist. I will edit my first post soon to add some before pics (side front back). Next post will be my training logs from last week. In almost all my excersizes i went up in weight (or reps) so even though i am on a diet i still gain a lot of strength. Next week is the last week of my starter training list and i will start the next part

Thx for your reply Hannibal. I haven't pulled dairy out of my diet yet and i am still doubting if will do that at all. The lightheadedness in the second week was gone but i got hit with the flu so i haven't had the change to do a bootcamp / spinning workout yet on just paleo. I am now in week 3 of paleo and sofar i have lost 1,4kg (i think that is around 3 lbs). .4 in the first week and 1.0 in the second week. And to be honest i have cheated on the diet in this week because it was my birthday and thus i was forced to eat cake and drink beer. xD I also noticed i made a mistake in my diet... i was eating salads with maize (which is the base product for grain related products ofcourse). So i have taken that out of the diet aswell. Slowly but steady getting there

update last two training days. I am doing 2 schemes and exchange the two. I noticed that I lost a lot of power / stamina since i've started going Paleo... It can also be because of the new scheme. i used to do 4 sets of 12 - 10 - 8 - 6 reps going up in weight each set. Now i am doing 4 sets of 10 reps. Here are the training results. I gained some strength since last week on scheme 1. Phase I - Scheme II Date Exercise Set Weight Reps Notes 5-Aug-11 pushup 1 0 kg 10 Warming up 5-Aug-11 pushup 2 0 kg 10 Warming up 5-Aug-11 barbell bench press 1 35 kg 10 4 sets zwaar 5-Aug-11 barbell bench press 2 35 kg 10 5-Aug-11 barbell bench press 3 35 kg 10 5-Aug-11 barbell bench press 4 35 kg 10 5-Aug-11 dumbbell incline bench press 1 10 kg 10 5-Aug-11 dumbbell incline bench press 2 12 kg 10 5-Aug-11 dumbbell incline bench press 3 14 kg 10 5-Aug-11 dumbbell flye 1 12 kg 14 Dropset 5-Aug-11 dumbbell shoulder press 1 5 kg 10 5-Aug-11 dumbbell shoulder press 2 5 kg 10 5-Aug-11 dumbbell shoulder press 3 5 kg 10 5-Aug-11 dumbbell shoulder press 4 5 kg 10 5-Aug-11 dumbbell lateral raise 1 4 kg 10 5-Aug-11 dumbbell lateral raise 2 4 kg 10 5-Aug-11 dumbbell lateral raise 3 4 kg 10 5-Aug-11 cable triceps pushdown 1 20 kg 10 5-Aug-11 cable triceps pushdown 2 20 kg 10 5-Aug-11 cable triceps pushdown 3 20 kg 10 5-Aug-11 bench dip 1 0 kg 10 5-Aug-11 bench dip 2 0 kg 10 5-Aug-11 bench dip 3 0 kg 10 5-Aug-11 bench dip 4 0 kg 10 5-Aug-11 seated triceps extension 1 8 kg 8 L 5-Aug-11 seated triceps extension 2 8 kg 8 R 5-Aug-11 Cardio - treadmill 20 mins 12 km/hPhase I - Scheme I Date Exercise Set Weight Reps Notes6-Aug-11 prisoner squat 1 0 kg 20 Warming - up6-Aug-11 cable seated low row 1 35 kg 10 6-Aug-11 cable seated low row 2 35 kg 10 6-Aug-11 cable seated low row 3 35 kg 10 6-Aug-11 cable seated low row 4 35 kg 10 6-Aug-11 machine leg press 1 69 kg 10 6-Aug-11 machine leg press 2 69 kg 10 6-Aug-11 machine leg press 3 76 kg 10 6-Aug-11 machine leg press 4 76 kg 10 6-Aug-11 dead lift 1 20 kg 10 6-Aug-11 dead lift 2 20 kg 10 6-Aug-11 dead lift 3 30 kg 10 6-Aug-11 dead lift 4 30 kg 10 6-Aug-11 chinup 1 0 kg 6 6-Aug-11 chinup 2 0 kg 6 6-Aug-11 chinup 3 0 kg 6 6-Aug-11 dumbbell lunge 1 0 kg 20 Warming-up6-Aug-11 dumbbell lunge 2 9 kg 20 6-Aug-11 dumbbell lunge 3 9 kg 20 6-Aug-11 dumbbell lunge 4 10 kg 20 6-Aug-11 Barbell curl 1 7,5kg 10 6-Aug-11 Barbell curl 2 7,5kg 10 6-Aug-11 Barbell curl 3 7,5kg 10 6-Aug-11 Barbell curl 4 7,5kg 10 6-Aug-11 15 Ab crunch --> 15 full sit-ups 1 0kg 30 total reps6-Aug-11 15 Ab crunch --> 15 full sit-ups 2 0kg 30 total reps6-Aug-11 15 Ab crunch --> 15 full sit-ups 3 0kg 30 total reps6-Aug-11 15 Ab crunch --> 15 full sit-ups 4 0kg 30 total reps6-Aug-11 Plank (1 min) 1 0kg 1 6-Aug-11 Plank (1 min) 2 0kg 1 6-Aug-11 Plank (1 min) 3 0kg 1

Welcome on board! What are your goals (smart formulated)? if you put those in your mindset you have something to look up to and try to reach don't get dissapointed if it takes longer then expected. it is worth all the trouble

ok status update for today... Last night i went spinning (still with flu symptoms) and it went ok. i couldn't go all-out but hey atleast i did something. Today i wanted to catch up on the scheme i've started but unfortunately the gym is closed until 16:00 so that's gonna be a mess to make it work.... damn you summer xD

Thank you for the quick reply. I am going to read that article. sofar so good on going paleo. i ate grains once last weekend some bread because i felt lazy on sunday. Still hard to get my calories but the lightheadedness has gone.

I was wondering this. I like the stats of the seed (high protein low in carbs/fat) and it appears to be family of spinach. Although it is also a relative to the grain family so i am in doubt... wiki link: http://en.wikipedia.org/wiki/Chenopodium

i forgot to post a status update. Unfortunately i haven't been able to train yesterday or today because i got hit by the flu.... yeah i know it's insane it's frigging august and i have the flu. Must be the changing weather. one day it's 30degrees celsius the other day 12.... I do have the feeling i am getting better though. Also i really notice my muscles in my back and my hams due to the new training scheme i started monday it's been a long while since i've been so sore.

When i train pull-ups (or chin-ups in this case). I first determine my max on 3 sets. So i chin-up until failure. Then i try to balance them out. For instance if i manage 5 - 4 - 2 i try to do 4 - 4 - 4. Especially on the last set if i hit my failure point i ask a friend (or any random person at the gym) to spot me. This person helps me to lift to height and then let go so i do a "negative" repetition. Each week i try to max my failure + 1 or 2 and then i start over determing where i am at that point. pull-ups / chin-ups will always be a (*@&_(@*# to do.

ok so i'll update the thread immediately. Today i trained my back, abdomen, legs. I managed to do 3 sets of chin ups. reps per set were 6 - 4 - 4. So a slight improvement on where i started. I also performed deadlifts for the first time (bar only it weighs 20 kg (45 lbs i guess). Also did back rows. For legs i trained leg press (70 kg - 155 lbs) / lunges (bar + 20 kg (45 lbs). abs just 4 sets of 15 crunches and 15 sit ups. and 3 sets of planking (1,5min) I haven't made an attempt at the wide grip pull-up but i'll try that next time i do this scheme. I find Paleo to be a @__(@*#&. i find it hard to get my needed kcals every day doing paleo. and for my feeling i'm overeating (especially on nuts). i barely make 1800 kcal.anyone tips for improving that? current C/P/F ratio is around 30/50/20. also my body for now doesn't respond well to paleo. i'm lightheaded alot and i noticed i had little stamina while doing bootcamp / spinning (aswell as regular training).

Last week i started with the challenge. Today i started the training regime. These are the goals i set for myself: Fitness goals: being able to perform 3 sets of 6-10 chin ups (currently 6 - 4 - 3). being able to perform atleast 3 wide gripped pull-ups (currently 1) try out primal / paleo (still reading up on the differences) life goals: buy some design lighting for in the living room (about time after living here for 2 years xD) Reward Buy myself some new pants at the end of the challenge if i complete all challenges. none of them fit anymore (and the belts barely keep it up... i feel like a wigger sometimes pulling my pants up every now and then xD) Progress (general) I have done 3 sets of 8-7-7 reps chin up I have done 1 set of 2 reps pull-up I gained strength in all my exercises Gone about 80% paleo. Still have dairy in my diet and i skip the diet in the weekends for now Made two new holes in my belt so pants fit again Progress (training) Excercise - Starting weight (sets x reps x weight) - progress (sets x reps x weight) Phase I Scheme I (back,legs,abdomen,biceps) Warm-up: body weight squats - 1 x 20xbody - 1 x 20xbody body weight lunges 2 x 10 x body (each side) - 2 x 10 x body (each side) Back: Chin-ups - 3 x 6-6-6 x body - 3 x 8-7-7(last 2 assisted) x body Cable row - 4 x 10 x 30kg - 4 x 10 x 35-42-42-42kg Deadlift - 4 x 10 x barbell(18kg) - 4 x 10 x 30-35-35-35 kg Legs: Machine leg press 4 x 10 x 69kg - 4 x 10 x 83kg Dumbell lunges - 3 x 20 x 0-0-9kg - 3 x 20 x 10-9-9kg (each side a dumbbell of this weight) Biceps: Biceps barbell curl 4 x 10-10-8-8 x 15kg - 4 x 10 x 15kg Abdomen: 15crunch->15whole situps - 4 x 15/15 x body - 4 x 15/15 x body Plank 3 x 60 seconds x body - 3 x 60 seconds x body Phase I Scheme II (Chest,shoulder,triceps) Warm-up: Push-ups (slow) - 2 x 10 x body - 2 x 10 x body Barbell bench press - 1 x 20 x barbell (18kg) - 1 x 20 x barbell (18kg) Chest: barbell bench press - 4 x 10 x 35kg (heavy with pauses from set 2) - 4 x 10 x 35kg (no pauses in sets) dumbbell incline bench press - 3 x 10 x 10-12-14kg (each side) - 3 x 10 x 14kg (each side) Dumbbell fly (flat bench) - 1 x 12 x 14kg (dropset) - 1 x 22 x 12kg & 1 x 4 x 14kg Shoulder: dumbbell shoulder press - 4 x 10 x 5kg - 4 x 10 x 6kg dumbbell lateral raise - 3 x 10 x 4kg - 3 x 10 x 6-5-5kg triceps: bench dip - 4 x 10 x body (heavy) - 4 x 10 x body (easy) Triceps pushdown - 3 x 10 x 20kg - 3 x 10 x 20-22,5-22,5kg Seated triceps extension (dropset) - 1 x 8 x 8kg (each side) - 1 x 10 x 7 kg (each side) Progression pics (to be done): Before (29-07-2011) Front: Side: Back: After (29-08-2011) Front: Side: Back: Side-to-side Front: Side: Back:

I am struggling with the same thing. i started Paleo a week ago to see if it is a lifestyle i could learn myself. Unfortunately i find it hard to get enough calories in. I tracked it last week because i was quite lightheaded (especially during workout / spinning etc.). Unless i eat insane amounts of nuts / raw olive oil and proteing shakes it is impossible to get more then 1600 cal in on a day. I guess this has to do with my workplace too. working at the office as a desk monkey our office only provides in a rotating column with instant soups. No fridge / microwave or any stuff to make a decent meal (or warm up one). I've been eating salads with a LOT of tuna but i'm still wondering if there is a way to get more cals in on a day. To be honest i must say i haven't looked at the recipes section. i will do that soon. I just want to feel less lightheaded all day long

hehe don't envy us. learn from us instead I guess it has to do with the old-fashioned-Dutch-VOC-time. Back in the days when we were world-traders and highly respected businessmen (not anymore though). From child of on we get taught English, Dutch, German, French (and some even Greek / Latin for the higher educated under us). For me personally I've always been a language person. Without any trouble (or learning anyway) i aced most of my languages (except for French because... well you can guess why xD). My mom always had a fashion for Asian culture and food from asia. When i started college i began playing FFXI and almost immediately i was grasped by these mysterious symbols and phrases without spaces in them xD it seemed like a puzzle i needed to solve. When i was doing university i followed a course in Mandarin (Chinese if you will xD). Naive as i was thought it'd be the same because of the symbols. I was partly right though. Mandarin wasn't my thing because of the speech. I had alot of trouble hearing the differences in Tone (which is key to Mandarin). Writing and reading was ok i guess but speech / hearing lacked. I dropped out of the course and picked up some books on Japanese. I then did some self-study on Japanese and i as picking it up fast. Mainly because the speech of certain vowels is almost the same as in Dutch. Unfortunately i began having less time to play ffxi and learning the Japanese language because of personal reasons and graduation. After that i haven't found the time anymore to pick it up again. I just might do that in a new 6-week-challenge somewhat later. I still want to get my hands on a few Japanese language certificates and do a Sabbatical in Japan (even though i know them people aren't that fond of foreigners even if they can speak the language fluently).

Welcome to the Rebellion!