paleo crossfit log

[w1cked]

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]

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]

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

[Primalkid]

Originally Posted by w1cked

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]

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]

Originally Posted by Primalkid

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

Originally Posted by Neilnacarter

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]

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]

Originally Posted by Neilnacarter

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

120 mins trail riding, lower body mobility

[w1cked]

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]

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.