kabotnik

Awesome thanks guys!

I just started weight lifting a little while ago with a buddy at work. He and I both prefer multiple muscle group exercises like deadlifts and squats (he's teaching me dumb-bell snatches this week too). Deadlifts and squats are both pretty intense and there is no safe way (nor is it probably ever advisable?) to do both on the same day. But even during the week, should I be doing deadlifts on M, squats on W, and something else on F? Does it matter? Any other advice on structuring a weight lifting routine? I know some people will alternate push/pull exercises, others will alternate different muscle groups. I did some strength training during college a couple years ago, but it was mostly bench press and isolated muscle groups; whereas now I'm trying to focus on exercises that target a much larger group of muscles when I started doing a body-weight circuit over the summer. For the time being, I'm focusing on general athleticism and weight loss (I lost a few inches on the waist, but I think I got the weight back in muscle). Maybe eventually I'll work on bulking up but until I'm comfortable enough that I have proper form while doing these exercises I don't want to do a ton* of weight. *like I could ever lift a ton

Well, I've been on hiatus for a few months. Had been running on a semi regular basis. But I'm in the process of infiltrating a fitness compound in order to do some strength training. I've done some recon, and my contact on the inside has been showing me the finer points of full-body weight exercises. Currently in use are: squats deadlifts At an undisclosed time in the near future my contact will be introducing me to dumb-bell snatches (http://www.exrx.net/WeightExercises/OlympicLifts/DBSnatch.html). Can't wait! And of course, I'm avoiding most machines (except for lat pulldowns) as they are most likely Cylons and I hate those toasters!

Ran 4 miles in about 40 min. The halfway mark is at the bottom of a 1/4 mile long, 9% downgrade hill; which I then had to run back up. It was awesome. Also, found out I dropped around 10 lbs over the last two months. Currently at 207-208.

Engineer log 062812 Biked to and from work. 8 miles each way. Since it's been a few weeks, I'm feeling it a lot today. Also, the new pedals are working my hamstrings more on the up-pedal.

Got a cold a few weeks ago so I had to take a break for about a week. Rode bike to and from work today. 8 miles each way in about 35 minutes.

Currently equipped bicycle (commuter class) upgrades: Pedals: weather (+1), power (+1) Fenders: rugged (-1), weather (+1) Waterproof panniers: weather (+1), capacity (+2) Mirror: safe (+1) Computer: comfort (+2)

061312 Engineer log Took a hiatus since last week when I got a flat. Hiked a bit on 060912, offset by Dairy Queen (I know, I know. It's the only time I'll be doing that this summer). Installed my new pedals and did an 8 mile ride to work today. Will be riding the 8 miles home too.

060512 Engineer log Body weight circuit - 3 circuits Squats- 20, 20, 20 Pushups- 12, 12, 10 Lunges- 20, 20, 20 Inverted rows- 12, 12, 12 Planks- 35, 35, 35 Jumping jacks- 35, 35, 35 Bicycled to work until about mile 5.5 when I had a flat and not realizing I could fix the flat on the trail without taking my fenders and bike rack off, I walked the remaining 2-2.5 miles to work. At least it was a beautiful morning so it wasn't terrible.

What I decided to do is make a quiche on the weekends and use that throughout the week. For tomorrow I made a breakfast sandwich with one scrambled egg, two pieces of sausage, some sauteed peppers and mushrooms, and some tomato slices. And it's all wrapped up in two pieces of lettuce.

Ok, that coffee sounds amazing. I've been switching to decaf lately, but the coffee at work sucks. I think my parents have an extra Magic Bullet I could snag for my desk and I'm in early enough that nobody is around to complain about the noise anyway. Plus my French press that sits unused in my kitchen. On a side note, I should find a place to grow peppermint to make my own butter tea.

The fruit is stuff I dehydrated myself, there is no extra sugar. In terms of exercise, I usually push myself pretty hard on the bike on days I don't do the body weight circuit, but I find my muscles won't heal as quickly so I toned it down so I could go harder with the body weight circuit. My top 3 goals right now: 185 lbs, 1 pull up by the end of the summer, 9 minute mile by the end of the summer. As I'm 220 lbs right now, the weight goal is my top priority, I figure the other two goals will come into place as the weight falls off. Also why I started the body weight circuit instead of just cardio.

A normal morning is wake up at 5:45, put on my bike clothes, grab my lunch, and leave by 6. Get to work around 6:35 and eat breakfast around 7. Evenings vary but I probably could make something in the evening for the next morning or make something and freeze it for the week. These are the panniers I have now, http://www.rei.com/product/604989/ortlieb-backroller-classic-panniers-pair, and they will fit more volume than my old pair so capacity is less of an issue now than it was a couple weeks ago. My old panniers were usually packed tight with my spare clothes, tool bag, lunch, and a towel if I don't have one in my desk. In short, I could prepare something the night before or on the weekend for the week since I have the capacity now. It will take some experimenting to see how well certain things freeze if I do meals every weekend. One more question, are potatoes considered Paleo? I know Paleo is no grains, but does that mean all starches altogether?

So I'm slowly getting into Paleo more and more, but there are a few I'm dealing with getting 100%. One of them is breakfast. Right now I keep a container of oatmeal in my desk at work and I'll have 5 Tablespoons of dry oats (not sure what the volume is cooked) with 1 Tablespoon of raisins and a cup of coffee. Does anyone have suggestions for a quick Paleo breakfast? I leave for work pretty early, usually by bicycle; I leave at 5:45 on the days I do circuit training, 6 otherwise. I recently rescued a dehydrator from my parents' garage; would dried fruit be acceptable? I could easily keep a container of dried fruit (bananas, apples, cranberries, cherries) and nuts in my desk for breakfast. I only do a real breakfast on weekends and Thursday morning when I do 2 eggs, a meat, and 1 potato worth of home fries. Anything else would have to be able to be nuked at work and transport can be an issue due to cargo capacity on my bike. Another question I have, since I'm doing aerobic exercise as well as a body weight circuit, should I be trying to have a certain ratio for carbs/protein or something?

060312 Engineer log Ran 1/2 mile to the outdoor gym where I proceeded to do a body weight circuit routine. Body weight circuit - 3 circuits Squats- 20, 20, 20 Pushups- 10, 10, 10 Lunges- 20, 20, 20 Inverted rows- 10, 10, 12 Planks- 30, 30, 30 Jumping jacks- 30, 30, 30 New bicycle upgrades this week. Fenders: rugged (-1), weather (+1) Waterproof panniers: weather (+1), capacity (+2)