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-   -   paleo crossfit log (http://forums.lylemcdonald.com//showthread.php?t=22364)

w1cked 04-05-2013 11:41 AM

paleo crossfit log
 
I'm going to log my lifts and cardio for a while. My goal is to improve my cardio and increase LBM to prep for men's physique show sometime next year.

Grub: (I don't log veggies)

http://www.myfitnesspal.com/food/diary/samyadas

Delts+Arms

DB Floor Press: 45x10, 60x10, 75x5, 90x3x9, 8
HS Lateral raise: 40x3x12, 10
Rear delt row: 25x4x12
Squat rack curl: 65x5, 115x2x10, 9, 8
Tri pushdowns: 50x25, 20, 15
Hammer curl: 40x3x12

w1cked 04-06-2013 10:52 AM

Legs + abs

Squat: 135x2x5, 185x5, 225x5, 275x1, 315x3x10
GM: 135x5, 185x3x12
OHP: 185x2 (just felt like it, not in schedule)
Incline situps: 55x3x11

60 mins easy riding on the bike trails, 12-14 miles.

w1cked 04-07-2013 11:28 AM

90 mins moderate riding, some stretching and mobility work. hamstrings are kinda sore from good mornings.

Primalkid 04-07-2013 09:17 PM

Quote:

Originally Posted by w1cked (Post 215039)
Grub: (I don't log veggies)2

lmao Thank you! I thought I was the only person who doesn't waste time weighing vegetables lol

Neilnacarter 04-08-2013 01:21 AM

Dude you diet isn't exactly Paleo. Seems that you have these quite frequently. Are you starting on a specific date or am I missing something?

Non - Paleo foods that you list.

Rice
Chocolate cake
Kidney Beans
Oats.

w1cked 04-08-2013 09:42 AM

Quote:

Originally Posted by Primalkid (Post 215409)
lmao Thank you! I thought I was the only person who doesn't waste time weighing vegetables lol

:)

Quote:

Originally Posted by Neilnacarter (Post 215416)
Dude you diet isn't exactly Paleo. Seems that you have these quite frequently. Are you starting on a specific date or am I missing something?

Non - Paleo foods that you list.

Rice
Chocolate cake
Kidney Beans
Oats.

:(

Chest & Back & Calves

DB Bench: 45x15, 60x10, 75x5, 90x2x10, x9, x8
Chest supported row: 45x5, 90x5, 125x2x12, x2x8
Standing calf: 135x5, 235x5, 335x2x10, x2x8
DB Incline: 65x14, x2x10
Lat pull: 165x15, x10, 150x9
4 way neck: lowest resistancex25 (each side)

60 min ride

Neilnacarter 04-08-2013 03:43 PM

Wicked - have you read any paleo books? I followed paleo religiously for a while and after two weeks of feeling rubbish I came out the other side and felt great.

If you stick to the following you will be all good

Proteins - meat, fish, eggs
Veggies - there is some debate over potatoes and other starchy vegetable but if you are lifting I suggest using these
Fruits
Nuts and seeds(except peanuts and cashew - technically legumes )

Let me know if u want anymore help

w1cked 04-09-2013 07:29 AM

Quote:

Originally Posted by Neilnacarter (Post 215506)
Wicked - have you read any paleo books? I followed paleo religiously for a while and after two weeks of feeling rubbish I came out the other side and felt great.

If you stick to the following you will be all good

Proteins - meat, fish, eggs
Veggies - there is some debate over potatoes and other starchy vegetable but if you are lifting I suggest using these
Fruits
Nuts and seeds(except peanuts and cashew - technically legumes )

Let me know if u want anymore help

thanks :D the title is a joke between me and a friend, no intention of actually doing paleo

120 mins trail riding, lower body mobility

w1cked 04-10-2013 04:48 PM

Delts & Arms

DB Floor Press: 45x15, 60x10, 75x5, 90x12, 2x10, x7
HS Military: 50x5, 100x4x10
BB Curl: 65x5, 115x2x12, x6
HS Lat raise: 50x2x12
Rear Delt row: 35x4x12
Tri pushdown: 60x2x15
DB Hammer: 40x2x15

w1cked 04-11-2013 05:10 PM

Legs and Abs

Squat: 135x5, 185x5, 225x5, 275x1, 325x3x12
GM: 135x5, 195x3x10
Incline situp: 55x3x12

had a nice caffeine fueled lift today, makes up for yesterday's meh session.


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