Wednesday, December 31, 2008

Dr. Weil Endorses Gary Taubes' Good Calories, Bad Calories

Good video with Gary Taubes

Great Post from Whole Health Source

Great Post from Whole Health Source

I highly recommend you read this.  Stephan is talking straight dope here.

I had a converstation with a good friend on Sunday regarding this.  His father died of a heart attack at an early age and ate "a stick of margarine a day".  My friend has also had a heart attack and he is still in his mid thirties.

Another Early Day

Another Early Day

My parents are still here and watching my kids while I work the last half day of 2008.  Got up early, made a quick Kuerig coffee to go and went to the gym.  Fasting at least until lunch.  I started getting the sniffles and post nasal drip last night.  My folks had been sick the last week and I think my immune system is getting tested again.  I woke up with no sore throat and felt great at the gym, so it may have already crushed the virus or whatever it is.

Workout(~45 mins):

  • DB Incline Bench: 35#, 45#, 55#
  • DB Bench: 30#, 45#, 60#.  Less than usual, but switched the order.  Felt hard to get last few up.
  • One Arm DB Row: 30#, 40#, 50# then one rep with 60#, 70#, 80# and 90#
  • Machine Alactic Bench: 5 one reps at 220#(a little too easy) and 235#.
  • One Arm Assisted Chin Ups: 130#, 115#, 100#.  3 negatives on last set.
  • One Arm Assisted Dips: 130#, 115#, 100#, 85#.  3 negatives on last set.
  • Dead Lift(Sumo): 225#, 275# then 3 one rep sets at 295#
  • BB Bent Row: 5 one rep sets at 135#.  Just left the last plate after racking the dead lift weights.  A bit too easy.  Will do 155# next time.
  • One Arm DB Overhead Press on BOSU: 20#, 30#, 40#, 50#
  • Machine Shoulder Fly: 4, 6, 8, 10
  • BB Curls: 5 one reps at 95#.

183# on the scale.  Left the gym feeling "amped" as my buddy Andy would say.  With the holiday tomorrow I will likely not get another workout in until Friday, but it might be after that.  Glad I got a good one in today.

Tuesday, December 30, 2008

Monday and Tuesday Summaries

Monday and Tuesday Summaries

I worked in the morning then hit the gym around noon.  I had a bit of a scratchy throat when I woke up so decided to fast until dinner.  Dinner was a taco salad with grass fed beef we had in the freezer.  Always a crowd pleaser.


  • DB Bench Press: 40#, 60#, 80#
  • DB Incline Bench Press: 30#, 40#, 50#
  • BB Bent Rows: 70#, 80#, 90#
  • DB Rows: One rep each arm at 60#, 70#, 80# and 90#
  • Lat Pull Downs: Felt like doing pull ups, but all apparatus were taken.  7, 9, 11, 13
  • Sumo Dead Lift: 185#, 235#, 285#
  • DB Combined Curl & Overhead Press(one arm): 15#, 25#, 35#
  • BB Overhead Press:  One set of 5 at 110#
  • Leg Press(one leg): 100#, 115#, 130#.  Added 3 negatives at end for each leg.  Since changing weights was easy I did the same leg through the 3 weights with no rest.
  • Dips: Unweighted, +10#, +20#
  • Tricep Extensions: One rep at 11, 13, 15

There were quite a few older folks showering afterward at the same time I was.  They were obviously regulars since they knew each other and were joking around.  I did not see one of them in the weight room, so they must have been doing cardio in the pool or cardio room.  Not a one was lean.  All had no muscle tone and bellies.  My father, who as been at the EF thing for only 6 months looks better than all of them.  Far more muscular and much less fat.  There wasn't even a close second.  It is clear what works and what doesn't from this.  When I took my brother to the gym last week we got there at 6am and there were already dozens of cars in the parking lot.  I was thinking we might have trouble getting to use the weights.  Nope.  Once we got to the weight room there was not a single person there!  Every person was on a treadmill or elliptical.  It is nice to have the room to ourselves, but it is shocking how many have the fitness thing so wrong.

Looked for the sauna, but couldn't find it.  Took a cold shower and headed out.

I got up early and hit the gym before getting to work.  Working only a half a day.  Made a strong cup of coffee from the Koerig machine before I left, but no food.  I packed some turkey, ham, 2 hard boiled eggs and a granny smith apple for breakfast.  I ate that 1 1/2 hours after my workout.  As usual, the hunger completely vanished once I got some intensity going on the workout.  Workout was more speed and explosive focused rather than more strength like yesterday.

Workout(~35 mins):

  • Intervals on treadmill:  5 one minute runs at 9, 10, 11, 12, and 13 mph.  Was winded pretty good but felt strong.
  • Alactic Reverse Fly: 5 one rep sets @ 195#
  • Alactic Fly: 5 one rep sets @ 305#
  • Alternating Jump Squats and Jump Pushups:  135# on board for jumps, 20 each round.  15 jump pushups right after jumping as high as I could.  Had a short rest between by sipping coffee.  4 rounds total of this.

182# on the scale.  Cold shower.

Wednesday, December 24, 2008

Early Again

Got to the gym for another early workout. Decided at the last minute to do a back to basics workout with a pyramid workout using a lot of the major compound exercises. No food before, just a turbo coffee, black, from Dunkin Doughnuts.

Workout(38 minutes):

-Weighted Chin Ups: 0#, 10#, 20#

-Weighted Dips: 0#, 10#, 20#

-DB Incline Press: 35#, 45#, 55#

-BB Bent Row: 95#, 115#, 135#

-Sumo Dead Lift: 225#, 275#

-Leg Press: 360#, 450#, 540#, 630#

-BB Overhead Press: 60#, 80#, 100#

-Chest Fly: 205#, 235#, 265#, 295#

-Reverse Fly: 85#, 105#, 125# 145#

-BB Curls: 5 one rep sets at 80#

-Chest Press on Machine: 5 one reps 205#

Christmas eve party tonight at 4pm. Fasting until then.

Tuesday, December 23, 2008

Workouts Yesterday and Today

Workouts Yesterday and Today

Yesterday was an all day fast, not eating until a plate a fajitas I shared with my son at 6pm.  Felt great all day.  Went to the YMCA with my Dad and we worked out together.  I stuck with things that I knew he could do at his gym and showed him some different exercises. 

Here was my workout:

  • DB Bench: 40#, 60#, 80#
  • DB One Arm Rows: 40#, 50#, 60#, 70#
  • Lat Pulldowns: Weight was numbers and I don't remember
  • DB Curls: 20#, 30#, 40#
  • DB Overhead Press: 20#, 30#, 40#
  • Cable Crossovers: Numbers again…
  • Tricep Extensions
  • DB Dead Lift: 60#, 80#, 100#
  • Sprints: My Dad and I did these together.  4 sprints with one lap sprint, one walk.  4 more sprints with half lap sprints and half lap walks.  My Dad could not run 6 months ago and was running really fast. 

Today I got up early to go to the gym and still get a full work day in prior to leaving to get some last minute shopping done and hang out with my parents.  No food before the gym.  Quick, explosive style workout focusing on speed, not strength. No running since I did that yesterday.

Workout was 4 rounds of the follwing 5 exercises(~25-30mins):

  • Clean & Jerk: (100#) 5 reps each round.  No pause between the clean and jerk, just right up over the head.
  • Jump Pushups:  15 each round trying to get as much hang time as possible.
  • Explosive Pull Ups: 8 reps each round as fast up as possible.
  • Kettlebell Swings:  Different each round: one arm swings, cleans, two arm swings, and high swings.
  • Heavy Bag: 1 minute or so each round.

I was 180# on the scale today, or maybe a touch below.  Interesting...

Friday, December 19, 2008

Another Early Workout

Another Early Workout

My parents arrived in town last night for a visit so I am trying to spend time with them by taking half days.  My wife was kind enough to let me leave early for the gym prior to a few working hours.  I stopped at Dunkin Doughnuts for a Turbo Hot coffee and hit the fitness center.  Hard pyramid tending toward lower reps with a couple of extra one rep sets at highest weight.


  • Bench Press on Machine: 180#, 205#, 250#
  • BB Bent Row: 95#, 115#, 135#, 155#
  • Dead Lift(Sumo): 225#, 275#
  • BB Curls: 65#, 75#, 85#, 95#
  • Jump Squats: 135#, 185#, 235#
  • DB Incline Bench: 40#, 50#, 60#
  • Cable Lat Pull Downs, Close Grip: 100#, 130#, 160#, 190#
  • BB Overhead Press: 60#, 80#, 100#, 110#
  • One Arm Tricep Extension: 5 one rep sets @ '8'
  • Chest Fly: 5 one res sets @305#

Fasting at least through lunch.  We will see how I feel when I meet up with my parents.  184# on the scale and my 31" waist jeans are loose.  Cold shower.  Felt like $1M when I left the gym.

Thursday, December 18, 2008

22 Minute Workout

I didn't feel like treadmilling, so I decided to do a circuit of sorts. I did 4 rounds of the following in 22 minutes:
-Clean & Jerk: 5 reps @ 115#. No pause between the clean and jerk. Went right from the squat to overhead.
-Dips: 7 reps being explosive, attaining liftoff on some reps
-Kettlebell swings: Each round was different. One arm then 2 arm then high swings then snatches. 15-20 reps each round.
-Pull ups: 7 fast up reps
-Planks: a rest of sorts. Different each round. Front, both sides, and a reverse.

183# on the scale. Cold shower. Lunch at Mongolian BBQ for a big bowl of meat and vegetables.

Wednesday, December 17, 2008

Fasted, Early, Hard, Mostly Asymmetric Workout

Fasted, Early, Hard, Mostly Asymmetric Workout

After no breakfast but coffee, I decided at the last minute to hit the gym early rather than waiting until noon or so. This time of year is nice since my schedule tends to be open due to lots of people off for holiday vacations already. Lifted very heavy, with each exercise doing less reps and higher weight(approx 8/4/2/1/1/1), usually finishing with a few reps of a very heavy weight in the exercise with 10 seconds or so of rest in between.


  • DB One Arm Chest Press on Stability Ball: 30#, 50#, 70#
  • Chest Press on Machine: 5 one rep sets at 250#
  • DB One Arm Row: 40#, 60#, 80#, 100#(3 one rep sets)
  • One Arm Chest Fly: 130#, 160#, 190#, 220#
  • Dead Lift: One of the only no asymmetric exercises. 225#, 275#, 325#(2 one rep sets at new personal high)
  • BB Bent Row: 3 one rep sets at 155# and 2 at 175#
  • One Arm Reverse Fly: 100#, 130#, 160#, 190#
  • DB Curl to Overhead Press: 25#, 35#, 45#, 55#(3 one rep sets)
  • DB Skullcrusher: 20#, 25#, 30#. It was weird doing these with DB instead of BB and I felt it worked the muscles differently.
  • One Leg Press: 90#, 135#, 180# plus 3 negatives

I think the addition of a few reps at a higher weight and the shift lately to fewer reps at higher weight is adding strength. This appears to be the stimulus to keep pushing for higher strength. Without the challenge then why would the adaption follow? The additional reps at the end are fast, easy to add to the existing pyramid routine and good so long as they are done safely. It is not worth risking injury.

Tuesday, December 16, 2008

Sprints and Core

Breakfast: Omelet with a bit of cheese and bacon with grapes.

Workout: Sprints on treadmill. One minute at 10, 11, 12, and 13mph each with 2 minutes walking in between. Planks: manly front and each side, all for 1 minute each(45 seconds on second man plank). Hercules holds with 10# DB, 2 for 45 seconds.

In line for salad for lunch. Tuna for meat. Dinner is sea scallops I got on sale Sunday.

Monday, December 15, 2008

Workout 12/15/2008

Ate very light yesterday after the gluttony on Saturday. I made a fritatta with lots of leftover ham and vegetables and had some of that with fruit. Other than that I only had a few handful of nuts and grapes at various spots during the day. I was really not hungry.

Today I am fasting until dinner. It has been almost a week since my last all day fast. I have something at lunch with my daughter's school, so taking a half day off work and went to the gym at 6am.

Workout(40 mins):
-Back Squats: 155#, 205#, 255#
-Dead Lift: 225#, 275#
-Pull Ups: Unweighted, +10#, +20#
-Dips: Unweighted, +25#, +50#
-DB Bench: 40#, 60#, 80#
-BB Bent Rows: 95#, 115#, 135#
-DB Incline Bench(45 deg): 25#, 40#, 55#
-DB Front Raises: 15#, 20#, 25#
-Chest Fly: Alactic 5x1 @ 305#
-Reverse Fly: Alactic 5x1 @ 205#
-BB Curls: Alactic 5x1 @90#

I was the highest in months on the scale today at 184#. The gluttony must have done it's work.

Sunday, December 14, 2008

Tom's Progress(Muffin Top Challenge)

The picture on the top is from January this year and before started on EF/Paleo eating. The 3 things that got him motivated?
  • The picture
  • He couldn't go across jungle gyms when playing with the kids.
  • I told him he was soft. Not very nice, but the truth.

He at first wasn't buying into the evolutionary point of view, but later changed his mind on a trip to visit my parents in June, around 6 months ago. The starting point was 215#, 38" waist size, on medication for cholesterol(statins), on thyroid medication, and borderline hypertensive. In 6 months so much had changed that the nurse and doctor nearly didn't recognize him.

As you can see from the pictures that his face looks totally different, much thinner and younger looking. His neck in particular, which looked like a goiter in the January picture, is much better. As of yesterday he weighed 179#, a 36# loss in weight in 6 months. His blood pressure was 100/72 at his recent visit, a huge improvement. We have yet to see the results of his lipid profile, if that even matters, and I will report on that later. Mood swings are gone. Little or no hunger. Feels better in every way.

One thing that is the real message here is that he did this with no exercise at all. It was all diet and provides a baseline as to how powerful the dietary aspect of EF/Paleo living is. It has made me rethink how people should start down this path. I think it is probably beneficial to fix the diet prior to starting exercise. Get results and feel better than add exercise, as my brother is intending starting in a couple of weeks. There are many ways to do it, but this seems like a very valid one.

As with all of us we all find our way to implement the concepts. Tom's method was interesting and worth noting. Here is a usual day of eating for him:

  • Breakfast: Nothing but coffee
  • Lunch: Around 1pm. Meat and vegetables.
  • Dinner: Around 7pm, pistachios and grapes.

He goes off diet from time to time for a treat, approximately once per week and has no problem getting right back on his program the next day. As you can see, it is working amazingly well. His wife has joined him and is making major progress as well.

I brought a bunch of my clothes that no longer fit me, mostly 34" and 33" waist pants, for him to try and fit into. He fit no problem in the 34" and a couple of the 33" fit as well. That is a 4" drop in waist size. Amazing. This was the muffin top challenge since he previously was spilling out over 35" ones he tried a few months ago when he was his softer self. Not any more. Way to go Tom!

Fairly Paleo Holiday Party

We are in New Jersey with our friends. We had a great Holiday party last night. On the buffet? Smoked Turkey, Spiral Ham, deviled eggs, various nuts, grapes, cheese, roast pork, bacon wrapped asparagus, and a green salad. Since there were some non-Paleo types there was also a small amount of carbs including some cheese-its(carb-its we called them) and some water crackers for the cheese. Many who came brought dessert, which was all carbs pretty much. I stuck with the meat and veggies and treated myself to one small canolli, which was very good. Overall a very good party with lots of fun.

My older brother and his wife came to the party and I hadn't seen them in a few months. They have been following the Paleo diet very well in that time and the effects are nearly miraculous. Both look at least a decade younger and so much thinner and healthier. I will be making a blog post within the next week with my brother's way of doing things and the effects, including before and after pictures. Nothing short of amazing.

Saturday, December 13, 2008

Day Home

Yesterday I was home with my kids. We got a terrible freezing rain storm that brought down lots of branches, trees, and power lines. There were over 100,000 people without power in my area. After getting a breakfast(Lox & Eggs & Onions with tomato on the side) at a diner we wen't back home and did some exercise. Options were slim, but made the best of it:

  • Push Ups: Did mostly jump push ups, 20 each set around 3 times. Also did a set of 10 regular push ups with both children(80# total weight) on my back.
  • Curl Holds: I had very light 5# dumbbells. I just held a curl position for some long duration isolation exercise. I held for 2 minutes 3 times.
  • Hercules Holds: 2 mintues 3 times
  • TTP Manly Planks: 2, 45 second holds in low push up position. I was shaking around like mad after around 30 seconds.
  • Side Planks: 2, 1 minute planks on each side. A couple of time I cut it short when a 2 year old jumped on me.
  • Dip Holds: Moved 2 chairs close together and lowered until my arms were 90 degree angles. 2 holds for 45 seconds each.

Got the kids to do some exercise as well. The did some snatches with the light dumbbells. Was kind of funny to watch them.

Lunch was some turkey breast and strawberries. I snacked on nuts a bit during the day as well. Dinner was more turkey, left over chicken cutlets, and some spicy sausage at our friend's place in new jersey with blue berries. We also had some vino.

I am taking the weekend off of exercise and will hit it hard on Monday when we get back.

Thursday, December 11, 2008

Tabata, C&J, and Bag

Tabata, C&J, and Bag

I was looking to do something a little different today.  I got inspired by Richard's workout recently.


  • Treadmill Tabata: 12 deg incline and 7 mph. It was hard, but not quite hard enough.  I will do 7.5 at least next time.
  • Clean & Jerk / Jump Pushup Combo:  3 rounds of 3 C&J's(135#) and 12 jump push ups.
  • Heavy Bag:  3, 1 minute rounds on the bag with around a minute or so rest in between

Wednesday, December 10, 2008

Asymmetric Workout

Asymmetric Workout

The best opening was early morning.  No breakfast and I am fasting through to lunch.  Did almost all asymmetric exercises today(dead lift was exception).  I did mostly a pyramid, but heavier and less reps per set(8/5/3/1/1 or so).  I also did extra reps with heavier weight as I felt like it to keep very high intensity.  Moved briskly between exercises and sets.  A couple of exercises I just did 2 hard, low rep sets.

Workout(~40 minutes):

  • Dead Lift: 225#, 275#
  • DB Chest Press on Stability Ball:  One arm at a time.  30#, 50#, 70#
  • DB One Arm Rows: 40#, 50#, 60#, 70#, 80#, 90#
  • One Arm Chest Fly: 115#, 130#, 145#, 160#, 175#, 190#, 220#.
  • One Arm Reverse Fly: 100#, 130#, 160#
  • DB Overhead Press: One arm at a time.  45#, 55#, 65#(couldn't get left arm up so I lifted with both arms and did 2 negatives)
  • Leg Press:  One leg at a time.  2 Plates, 3 Plates, 4 Plates.  Did 3 negatives each leg at end with highest weight.
  • One Arm Assisted Dips: 100#, 85#, 70# + 3 negatives
  • One Arm Assisted Pull Ups: 130#, 115#, 100# + 3 negatives

I felt very relaxed after the intense workout.  I asked a trainer to take my blood pressure out of curiousity.  It was 105/62, very good.

Tuesday, December 9, 2008



Made an omelet for breakfast today.  One yolk only as has been the usual with a small amount of cheese, 2 slices of lean bacon, and some pineapple and strawberries(not too much).  Lunch was a spinach salad with tuna and a few other things.  I could have eaten 3 of them at least.  Dinner I am making chicken cheese steaks on the cast iron griddle.

Did intervals on the treadmill today as my workout before lunch.  I spread out the "sprints" to 3 minutes apart and made the intenity high.  Started at 9mph then did 10, 11, 12, 13(only for 40 seconds), 12, 11, and 10 each for a minute.

I am back to doing my own work full time, doing some programming myself for a change.  I am really enjoying it.

Monday, December 8, 2008

12/8/2008 Workout

12/8/2008 Workout

Fasting since ~7pm last night.  Went to the gym with no plan.  It was pretty busy, so that was a good thing as I had to just go to where the open items were.  Did a pyramid style workout, but added additional sets as needed.  Generally did fewer reps and more weight or higher weight in last set.  More like 12/6/4/2/1 rather than 15/8/4, just to mix it up.

Workout(~40 mins):

  • Squats: 135#, 185#, 235#.  Felt light.  Will start with more weight next time.
  • Dead Lifts:  135#, 185#, 235#.  Back feeling much better.
  • BB Bent Rows: I was still at the squat rack, so left some weight on and did these.  135#, 155#
  • DB Bench: 40#, 60#, 80#
  • Skull Crushers: 40#, 50#, 60#
  • Lateral Raise on Machine: 3,4,5,6,7,8.  I don't use this machine much.  Just kept prolonging the pyramid until I was wiped.
  • Chest Fly on Machine: 220#, 235#, 250#, 265#, 280#.  Another long set.  Last couple were more alactic than anything.
  • Combined DB Curl and Overhead Press: 15#, 25#, 35#, 45#(1 rep)
  • BB Curl: Alactic with 80#
  • BB Overhead Press: Cleaned it to my chest then press with just arms/shoulders.  100#. 
  • Lat Pull Down: 100#, 115#, 130#, 145#, 160#

Going to fast all the way until dinner(23 hours).  I made chili yesterday and we are heating that up for dinner.  It is going to taste really good with the best sauce, hunger.

Sunday, December 7, 2008

Good Calories, Bad Calories

If you don't have time to read the book, at least take the hour to listen to this seminar from Gary Taubes.

Cholesterol Update

I just got the results from the blood that was taken on Thursday. Overall a big improvement over the previous physical I had earlier this year.

Total Cholesterol: 184, down from 248. Marked improvement.
HDL: 42, down from 48, which isn't that great. It is at the low end of the "Goal". If this drops any lower I will add some things back to raise it even if it pulls the LDL up a bit too.
Triglycerides: 74, down from 108. A very good improvement and the lowest reading I ever had.
LDL: 127, down from 179. This is a major improvement and the first time I can remember it being below 130 in years.

I am not sure if any of these results really matter too much, but it is nice for the first time to not have to be bucking conventional wisdom on this. The changes I made since the last results appear to be working. I still eat quite a bit of fat and don't shy away from it at all except for the below:
  • Averaging one egg yolk per day and filling the rest of servings with egg whites from a carton.
  • Cut out cheese except for occasional flavoring. I used to have it in my salads, with eggs, atop burgers, and as a snack.
  • Less Milk. Used even less milk in my Cappuccinos. I now pretty much have just a bit of frothed milk in it and many times I have espresso straight up. I have a touch of dairy at night sometimes, but this us ~3oz of whole milk with ~1oz of heavy cream(half a cup or so). I now buy the organic pasture fed cow cream.
  • Opted for fish whenever possible. I think this is good for several reasons, and cholesterol is one of them.
  • Started on Omega 3 supplementation(Fish Oil Capsule 2x/day)
I have been training a lot lately and took the day off today. This should enable me to hit it harder tomorrow.

The Paleo Diet and Multiple Sclerosis (MS) Part 1/7

Good Paleo overview from Loren Cordain.

The Paleolithic Diet

Good video my brother showed me. Good summary of a healthy diet. My brother's improvements have been dramatic and fast. I will be posting on that soon with before and after pictures.

Saturday, December 6, 2008

Breakfast With Santa

Thanksgiving 5K Pictures

Some smiles in the pictures, but this was very tough.

The last 3-4 pictures in the slideshow the "carb buffet" after the race,

which was pretty sad. The best thing was bananas, which aren't really very good.

Halloween Pictures

Binghamton Trip

Lauren's First Day of Kindergarten

Napa & Sonoma Valley Trip


Other Miscellaneous Pictures 2008

Lauren Preschool Graduation

Lake Ontario Trip Pictures

Y Workout

We worked out at the Y again this morning, as has become a family tradition now. We drop the kids off in the play area and hit the weight room. After a half hour my daughter comes up and gets trained as well for a half hour. I am really proud of her as she doesn't shy away from the hard work.

Before the Y we went to "Breakfast with Santa" as you could see from the earlier post. It was really "Sugar with Santa". The buffet had zero protein except from milk. Lots of doughnuts, juice, bagels, cookies, etc. Perfect time to extend my fast from dinner last night. Like I had a few weeks ago, I pushed it hard and got that slight sick to my stomach feeling again. Not really bad, like just a slight unpleasant background.

Workout(~1 hour):
  • Bench Press: 135#, 165#, 185#. One really good negative after the hard last set.
  • Close Grip Pull Ups: Unweighted, +10#, +20#. Very slow negative at the end.
  • Dips: Unweighted, +25#, +50#. Got fewer reps since triceps already burned out good.
  • One Arm DB Row: 40#, 50#, 60#, 70#, 80#. Last two sets were one rep each. Really extended the pyramid.
  • One Arm Overhead DB Press: 20#, 30#, 40#, 50#
  • BB Curls: 40#, 50#, 60#, 70#, 80#. One rep at 70#. Failed to get the 80# up.
  • DB Dead Lifts: 70#, 80#, 90#
  • DB Incline Press: 30#, 40#, 50#, 60#. Got 2 reps at the end and did a really long negative.
  • Front DB Raises: 10#, 15#, 20#, 30#. Got 2 reps at 30#.
  • DB Lunges: 30#, 40#, 50#
  • Hercules Holds: Long Duration Isolation holding arms out at the side with DB. 10#, 20#, 30#, each for less time.
  • Sprints: 10 minutes of walk a half lap and run a half lap. Our daughter ran these with us and she is pretty fast! Varied the distance so that a couple of sprints were longer.
Broke the fast around 1pm or 1 hour after the workout. Green salad with turkey salad made from leftover thanksgiving dinner. Dinner is steak with a blue cheese sauce, creamed spinach and whatever else strikes my fancy.

Santa Breakfast

The crew making Christmas themed picture frames.

Friday, December 5, 2008

Outdoor Workout

Outdoor Workout

I made a really hearty breakfast today. I fried up an onion with breakfast sausage and leftover tri-tip steaks and put then in a 250 deg F oven to keep warm. I fried up 3 eggs over easy, 2 for me and one for my wife. Served the eggs atop the other fried up stuff with some avacado and grapefruit along side. Very tasty.

It was cold(30 deg F), but pretty sunny while I walked down to the fitness center, so I decided to do sprints outdoors. There is a strip of "road" by the side of our fitness center where they have utility buildings, etc. I can run there without a lot of people seeing me, so I took my shirt off for about 15 minutes to get some good vitamin D from the sunshine.

Workout(~40 mins):

  • Sprints: 8 sprints on level ground. The lengths varied, but one was a long as ~200 yards. Oxygen debt big time.
  • Back raises: Devany pyramid style again. Stretched the back out and work it some.
  • TTP style planks: 2 Planks from lower push up position I got from Keith at Theory to Practice. Absolutely brutal. Got my 2 minutes in but not after some serious torture.
  • Side Planks: 2 planks for 1 minute each side.
  • Kettlebell Swings: 2, 1 minute set of swings. The first was one arm swings, switching arms every few swings. The second set was 30 seconds of 2 arm swings and 30 seconds of high swings.

Not sure if I will eat lunch. If I do it will be a salad with seafood in it. Dinner is salad with turkey burgers.

Pizza Hut

In kindergarten there is a reward setup for reading. If you read with Mom or Dad 20 times in a month you get a gift certificate to Pizza Hut for a free children sized pizza. We never eat pizza anymore, but my wife thought it would be a good idea to let them eat it once in a while and I have to pick my battles. I am more of the hard a@# when it comes to their diet.

The food was awful. The menu is full of processed carbs. The place was full of fat people, including the children. The only thing to eat that was even close was chicken wings, chicken nuggets, and the salad bar. The salad bar had no olive oil, so I had to go with the prepared dressings which were too sugary and were based in vegetable oil. The wings were baked and prefab, horrible. The nuggets were coated in a heavy layer of breading, even worse. I felt bad right after eating it and it has carried through to today. To make matters worse, it ended up costing over $40.

Next time we will make the reward something else. Now I remember why I never went to Pizza Hut.

Thursday, December 4, 2008

Morning of some personal time

I had an early meeting that I took from home. It was stressful somewhat, but at least short. The rest of the morning was filled with some personal things. After I had to get blood drawn for a cholesterol check. I will report back later on that. I then had a hair appointment with a stylist I have been going to. Yes.....I have become "beauty shop guy" and have adopted a bit more style as I reach my limited mid life crisis. I went to the gym after that, doing mostly pyramids. Due to blood test I am fasting until dinner.

  • DB Bench Press: 40#, 60#, 80#
  • BB Bent Row: 70#, 90#, 110#
  • DB Incline Press: 30#, 40#, 50#
  • Chin Ups: Unweighted, +10#, +20#
  • Dips: Unweighted, +25#, +50#
  • Squats: Took it a bit easy to start due to back being tender still. 135#, 155#, 185#, 205# then did 25 jumps at 135#.
  • Dead Lifts, Sumo Style: 135#, 185#. Felt light, but taking it easy until recovered.
  • Combined DB Curls and Overhead Press: 20#, 30#, 40#
  • Shoulder Raises on BOSU: 15#, 20#, 25#
  • Chest Fly: Alactic. Started at 235# and did a rep at a higher weight until machine was maxed out at 305#. Probably did 8 1 rep sets total/
  • Reverse Fly: 205# alactic
  • Close Grip Lat Pulls: 190# alactic
Each alactic was done as fast as possible followed by a really long negative, as long as I could stand.


I have been reading a lot lately about another thing that the nutrition establishment may have totally wrong. The best information has come from Stephan . I highly recommend to read through his posts to get some background, but I will sum up my understanding of the issues and recommendations.

The main deal here has to do with the type of fats. Most oils sold in stores are polyunsaturated fatty acids, or PFUAs for short. PFUAs come in 2 main varieties, omega-6 and omega-3. Oils are mostly o-6 while oily fish have o-3. What matters most appears to be to keep the overall intake of PFUAs low and in balance. The modern American diet has a very high intake of PFUAs and a ratio with far higher o-6. This is strongly associated with many health problems, including psychological ones.

What to do about it? Here is what I gathered:
-Avoid all vegetable oils. This means "vegetable" oil, soybean oil, peanut oil, sunflower oil, etc.
-Use extra virgin olive oil for salads. Avoid bottled dressings since they use vegetable oils. I never use bottled dressings anymore. Olive oil(not a lot) and balsamic vinegar only. EVOO is the least processed of the liquid oils, tastes good, and has at least a decent o-6/o-3 ratio.
-For cooking use coconut oil, butter, or my favorite, bacon drippings.
-Consider replacing a usual protein with fish(not farm raised) a few times per week.
-Don't eat boxed foods. They have lots of these oils plus the other usual bad players of wheat flour and sweeteners.
-Take a fish oil supplement. I take one capsule twice a day.

Those changes should get you back on omega balance and reduce your intake of PFUAs.

Wednesday, December 3, 2008

Mixed "Off Day" Workout

Mixed "Off Day" Workout

My son got us up early.  Had a very light breakfast of around 5 ounces of grilled ham and a fried egg.  I have a packed salad with meat for lunch.

My back felt a little sore after yesterday's workout.  I think the heavier dead lifts got me a little.  It wasn't too bad and thought a workout might do some good.  It did actually help, with the soreness leaving shortly into the workout.


  • Intervals on Treadmill: 1 minute sprints with 2 minutes walking in between.  I took it easy at first, starting at 8mph, but got up to 11mph at the end.  Did around 6 sprints.
  • Alactic lifting:  Did a few exercises alactic.  DB Overhead press(50#), Machine Bench(235#), DB Row One Arm(70# & 80#)
  • Long Duration Isolation(LDI): Got inspired by Keith at "Theory to Practice" and modified my front plank.  Instead of doing it on my elbows(wussy style) I did them in the low part of push up position.  The torso got a plank while my chest and arms got a workout.  Extremely tough.  The first minute was difficult, but I got through.  I did a second minute later after a set of side planks and only got to 40 seconds when I took a 5 second break before getting back on the horse.  Great exercise that I will be doing again.  I did one minute planks on side as well, twice.  They are getting easier, so I will be upping the time next week.
  • Back Raises:  Wanted to work the back, so went to an apparatus that allows the upper body to hang.  Did a pyramid set like this, first unloaded for 15 reps, then 8 reps with a 10# weight, then another 4 reps with a 25# weight.  Back felt better afterward.

182# on the scale again.  Cold shower.

Tuesday, December 2, 2008

Under the Weather Yesterday

Under the Weather Yesterday

I either got some food poisoning or a bit of a 24 hour stomach bug, so I took yesterday off and did a 24 hour fast.  When I did eat it was very little and had some decaf tea.  I woke up feeling much better today.  Had an omelet with pastrami and onions with a half a grapefruit for breakfast.

I worked out with a pyramid style today mostly around noon.  Felt fairly weak, especially considering the extra day off any lifting.


  • Squats: 135#, 185#, 235#
  • Sumo Dead Lift: 225#, 275#
  • BB Overhead Press: 70#, 80#, 90#
  • DB Bench: 30#, 45#, 60# then did 205# on machine.  Much less than my usual.
  • DB Incline Press: 25#, 35#, 45#
  • BB Bent Row: 60#, 80#, 100#
  • DB Curls: 15#, 25#, 35#.  Finished with 2 sets of one rep of BB at 80#
  • Lat Pulls: 85#, 100#, 115# and one at 145#
  • Skullcrushers: 40#, 50#, 60#

Good hard workout.  Felt better after the effort.  182# on the scale today.  Cold shower.

Dinner is looking like a taco salad made with gound buffalo.