Sunday, 27 February 2011

RTK Wk4 W/O1 (P2)

More wild-man stuff!

Warm Up (5 mins)
Main (40 mins)
1. Wrist Push Ups (10, 10, 10)
2a. Barefoot Sprints (15s, 10s, 5s)
2b. Rope Climbing (4, 3, 2)
2c. Pinch Grip Pull Ups (4, 4, 4)
3a. Tuck Planche (3x5s + fill to minute)
3b. Barefoot Kill Carry (1)
4. Hangboarding (Intermediate)

I started late but really enjoyed this workout.  The rope climbing was HARD - well the first set anyway.  The barefoot sprints felt good; laboured from still being 'full' from my afternoon meal, but quite a pleasant sensation on the soles of the feet.  True barefoot is a great sensation and VFFs are like soooo 2009!

At 85kg, the hangboarding was always going to feel tough on the fingers.  This might also explain the ambivalent performance in the frog and tuck planche.

"We Stepped Out of a Supernova"

Science presentation at its most inspirational!

Friday, 25 February 2011

RTK Wk3 W/O3*

* Having just taken an impromptu week off, the naming conventions have gone a bit mad!

The Six Nations is back on this weekend with some cracking matches.  The paleo approach will be overtaken by a beer soaked celebration (hopefully).  You've got to keep fit, but you've also got to live life!

After some odd Lau Gar exercises the other night my 'tweaked' left elbow suddenly feels sooooo much better.  I am going to put in some deloaded OAC work to test it out.

Warm Up (5 mins)
Main (35 mins)
1a.Deadlift (4X137kg , 5X123kg)
1b. One Arm Chin Ups (4x49, 5x44, 6x39)
2. Wall Walk/Back Bridge to In-L-Sit (2, 10s, 10s)
3. HSPUs/Lowers/Dumbell Press (1, 6x14kg, 8x12kg)
4. Ice Cream Makers (4, 4, 4)
5.Four-Way Rotator Cuff (10)

Thursday, 24 February 2011

Are We Still Evolving?

A quick heads-up for next Tuesday's Horizon program (21:00 on BBC Two).
  • Dr Alice Roberts asks one of the great questions about our species: are we still evolving?

    There's no doubt that we're a product of millions of years of evolution.But thanks to modern technology and medicine, did we escape Darwin's law of the survival of the fittest?

    Alice follows a trail of clues from ancient human bones, to studies of remarkable people living in the most inhospitable parts of the planet, to the frontiers of genetic research to discover if we are still evolving - and where we might be heading.
It will also be available on iPlayer.

Note:  The term "Survival of the Fittest" was NOT Darwin's.  It was actually coined by British philosopher Herbert Spencer.  Darwin interpreted it as "better adapted for the immediate, local environment", whereas we generally interpret it as "in the best physical shape".

Fat Apes

We all know that there are scientists have identified myriad reasons for our obesity.  There are several ideas from rogue proteins, and psychological disorders to toxic environments.  I prefer the simple explanation - you're eating shit food.

Few of these 'rogue proteins' seemed to be expressed in abundance during the lean teams of the early part of the 20th Century.  I can think of few things more stressful than the uncertainty that two world wars brought.  I dunno, it just doesn't stack up.  Added to that we see fat people with fat pets. Are these animals suffering some kind of mental anxiety?  Dudo (I doubt it).

Wednesday, 16 February 2011

Less Advice, More Information

This seems to have crept under my radar. The International Journal of Applied and Basic Nutritional Sciences have broken cover with this paper "In the face of contradictory evidence: Report of the Dietary Guidelines for Americans Committee":
  • "Concerns that were raised with the first dietary recommendations 30 y ago have yet to be adequately addressed. The initial Dietary Goals for Americans (1977) proposed increases in carbohydrate intake and decreases in fat, saturated fat, cholesterol, and salt consumption that are carried further in the 2010 Dietary Guidelines Advisory Committee (DGAC) Report. Important aspects of these recommendations remain unproven, yet a dietary shift in this direction has already taken place even as overweight/obesity and diabetes have increased. Although appealing to an evidence-based methodology, the DGAC Report demonstrates several critical weaknesses, including use of an incomplete body of relevant science; inaccurately representing, interpreting, or summarizing the literature; and drawing conclusions and/or making recommendations that do not reflect the limitations or controversies in the science. An objective assessment of evidence in the DGAC Report does not suggest a conclusive proscription against low-carbohydrate diets. The DGAC Report does not provide sufficient evidence to conclude that increases in whole grain and fiber and decreases in dietary saturated fat, salt, and animal protein will lead to positive health outcomes. Lack of supporting evidence limits the value of the proposed recommendations as guidance for consumers or as the basis for public health policy. It is time to reexamine how US dietary guidelines are created and ask whether the current process is still appropriate for our needs."
My emphasis.  They are not afraid to question the absence of robust scientific method.  I particularly like the last line - questioning HOW the guidelines are created.  This is a massive question.  We all know to follow the money.  There is so much money to be made with the status quo (not to mention the 'reputational capital' of scientists and key medical figures), that transparency has suffered.  Transparency is always the first victim of illicit profiteering.

Tuesday, 15 February 2011

Growth Hormone Diet

Growth Hormone For Fat Loss

Low Fat Crapinabox

The LFC diet is a money making machine.  It is a tenet of modern nutritional advice when it comes to losing weight.  But some have chosen to put the LFC diet under the media spotlight:
  • Former Blue Peter presenter Zoe Salmon follows a low-fat food diet for a month, but a week into the experiment she finds that her memory is getting worse and that she constantly feels tired.

    S
    he is only allowed to eat foods that are designed to be low in fat, including no fruit or vegetables.Zoe visits a nutritional expert to find out how the low-fat food diet is affecting her health.
The Big Fat Truth about Low Fat Foods is on Tuesday 15 February at 2100 GMT on BBC Three, or catch-up afterwards on BBC iPlayer.
  • For thousands across the UK, the new year usually means a new diet. But it's the supermarket rather than the health club that many are turning to. The low fat food industry is worth two billion pounds and there are more reduced calorie ready meals sold in January than at any other time of the year. But is a life on low fat foods any life at all?For four weeks, model and former Blue Peter presenter Zoe Salmon ditches the fine dining she's used to and lives on nothing but pre-packaged, highly-processed foods that are labelled either low or lower in fat. She finds out what's in these foods and how they affect her moods, nutritional levels and, crucially, her weight. She also meets the low calorie converts who say that eating this way isn't just a diet, but a way of life.
Nothing like avoiding 'real food' to screw up your health and general well being.  Thanks to Chris for the heads-up!

RTK Wk3 W/O2

So as if the Six Nations wasn't enough to hamper my CKD, Valentines night lead to nutritional over-indulgence. Not quite sure I am giving the CKD a fair go.

Today is a depletion day.

Warm Up (5 mins)
Main (40 mins)
1. Frog Planche (2x30s)
2. Tuck Lever (2x30s)
3. Squats, Leg Extension (20, 20, 15)
4. Chin Ups/Pull Ups (12/15, 12/15)
5. Dumbell Press (15, 15)
6. Inverted Row, Bent-Over Row (15, 15)

Sunday, 13 February 2011

RTK Wk3 W/O1 (P1)

So there have been a lot of alcoholic over-indulgence again this weekend.  I am normally teetotal - for weeks at a time.  But come the Six Nations and....well it is just such a great feast of sport.  Not sure of the implications of beer on my CKD but I guess I will find out.

Week three commences.  Monday to Thursday I eat less than normal.  Friday night until Sunday night I get to play the role of  'Chow-dog'.

I am back to my 'P1' workout - so no rope climbing this week, but I get to swing on the rings instead.

Warm Up (5 mins)
Main (30 mins)
1. Stairgators (1)
2a. Barefoot Sprinting (1x15, 1x15, 1x15)
2b. 4xMU to L-Sits to Ring Routine (1, 1, 1)
3a. Scissor Splits/Cuts (3x1)
3b. 321 (7:3x8 A4, 7:3x8 B3, 7:3x8 F3)
4. Barefoot Kill Carry

Friday, 11 February 2011

The Fat Panel

I was on You Tube and Google and, after finding some appalling dietary information, I decided to find a definitive example of nutritional fuckwittery. 

We have a winner with this film by dietitian Sian Porter of The Fat Panel"80% of Brits still putting themselves at risk from high saturated fat diets"

She offers the following top ten tips:
  1. Use less fat - "A little oil goes a long way, ditch that butter...or use low fat spread...which will reduce the saturated fat"
  2. Don't fry, grill!
  3. Switch butter for vegetable or seed oil spread which will reduce saturated fat by up to 83%!
  4. Switch fatty lattes for skinny lattes!
  5. Trim the fat off back bacon (comes with a sat fat warning)!
  6. Crisps/Chips - select those cooked in rape seed or sunflower oil!
  7. Use less cheese in your cheese on toast by grating it (comes with a sat fat warning)!
  8. Switch non-lean mince for lean mince (comes with a sat fat warning)!
  9. Avoid supersized bars of chocolate! (Hey, this is one I agree with!)
  10. Check the label! (Another one I agree with - although I avoid most food with a label)
What I find hilarious about this is that I KNOW WHAT WILL GO THROUGH YOUR MIND AS SOON AS YOU SEE SIAN PORTER....BECAUSE EXACTLY THE SAME OBSERVATION CROSSED MY MIND.  It is fucking hilarious.

Added Sugars Increase Heart Disease Risk Factors

Talk of heart disease with NO mention of saturated fat? Baise Moi!

RTK Wk2 W/O3 (P1)

With the Six Nations in full swing, dietary control of any sort is awkward!  Beer will flow tomorrow and EVERY fixture over the weekend looks quite intriguing. 

England vs Italy should have only one (dominant) outcome - but expectation is on England to do the business and post up a big score.  Italy are no push overs and can unleash some real flair.  Their work rate is high - but historically they seem to lack endurance.

Scotland vs Wales is a hard one to call.  Scotland punched through France's defences several times last week.  They may well smell Welsh blood after Welsh capitulation to England. But Wales have some awesome athletes in Hook and Shane Williams.  They are now playing for pride after the sting of last weeks' defeat.  Scotland may also feel that after last week, they indeed have the hustle to start taking some scalps.  Immovable objects and irresistible forces. 

Sundays fixture of Ireland vs France will also be potentially explosive.  For the Irish, every game against France carries the Hand of Henry.  For some in Eire the recent rivalry with France may even overshadow that against England.  Sean O'Brien should be able to punch through a suspect French defence and BOD is always a threat.  Fans on both sides will be wondering which French team will turn up and whether the self destruct button will remain unpressed.  When the French find their flow, they are sublime, beautiful, clinical and lethal.

This is the kind of sport that makes me want to do stuff.  To lift hard and give it some "grrrr" - an opportune moment to move on to today's workout (after which I will refeed on carbohydrate).  As follows:

Warm Up (5 mins)
Main (35 mins)
1a.Deadlift (4X122kg , 5X110kg)
1b. Chin Ups (BW+20kg x 8, BW+10kg x 10, BWx12)
2. Back Bridge to In-L-Sit (15s, 15s, 15s)
3. HSPUs/Lowers/Dumbell Press (0/3, 6x14kg, 8x10kg)
4. Ice Cream Makers (4, 4, 4)
5.Four-Way Rotator Cuff (10)

Wednesday, 9 February 2011

Blissful Productivity, Social Fabric, Urgent Optimism & Epic Meaning



As with so many things of an ancestral and/or anthropological nature, it was Arthur DeVany who brought to my attention our 'edge dwelling' tendencies.  He used the example of an ant on a leaf, exploring the not only the surface of the foliage, but walking around its perimeter.

Tuesday, 8 February 2011

RTK Wk2 W/O2

Another session aimed at depletion.  I am up for it as I feel that my body has adapted to its new stimulus.  I have tweaked my calorie cycle - and it has proved successful (notwithstanding confounding variables - is it metabolic adaption or calorie tweaking?). 

Last night's Lau Gar was demanding in places and coincidentally quite 'depleting' - but I felt motivated and strong throughout.  The sun is out and I feel motivated to hit the gym today.  Good times.

Warm Up (5 mins)
Main (30 mins)
1. Frog Planche (2x30s)
2. Tuck Lever (2x30s)
3. Squats, Leg Extension (20, 20, 15)
4. Pull Ups, Chin Ups (15, 15)
5. Hand Walk, MBT, Dumbell Press (for time, 20, 15)
6. Inverted Row, Bent-Over Row (20, 15)

Sunday, 6 February 2011

RTK Wk2 W/O1 (P2)

Captain Kid has finally lost her first milk-tooth! A big moment in her life marking her departure from those truly infant years.

Refeeding went crazy yesterday.  A friend's birthday celebrations meant a paleo feast followed by a sugar fest.  Did I mention the (roughly) ten pints on Friday night prompted by the rugby?  Luckily I am on a CKD - cyclical being the key word here.  This means I have a new week to get the refeed 'right'!

I am using my second strength routine this week for variety.  No MUs or rings, and with a greater climbing focus.

Warm Up (5 mins)
Main (40 mins)
1. Wrist Push Ups (10, 10, 10)
2a. Barefoot Sprints (10s, 10s, 10s)
2b. Rope Climbing (3, 3, 3)
2c. Pinch Grip Pull Ups (3, 3, 3)
3a. Tuck Planche (3x5s)
3b. Barefoot Kill Carry (1)
4. Hangboarding (Intermediate)

Friday, 4 February 2011

RTK Wk1 W/O3 (P1)

So I get to work out using mid-range (for hypertrophy).  I am also in a position to work that DL for multiple reps.

Tonight I get to watch the start of THE GREATEST ANNUAL SPORTING EVENT IN THE WORLD BAR NONE - The Six Nations, and can break my ketogenic phase with a beer or two (although I am not sure that is 'approved').

Warm Up (5 mins)
Main (40 mins)
1a.Deadlift to Chin Ups (4X110kg , 5X100kg)
1b. Chin Ups (BW+20kg x 8, BW+10kg x 10, BWx10)
2. Wall Walk to In-L-Sit (2, 2, 2)
3. HSPUs/Lowers (6, 6x14kg, 6x14kg)
4. Ice Cream Makers (6, 5, 4)
5.Four-Way Rotator Cuff (10)

The deadlifts and chins felt good and strong.  I will start pushing them next week.  low point was the HSPU - I couldn't even do one, although the Walk Walks felt unusually tough (an early warning sign?)*.  Lau Gar has been tough of late and I think that my shoulders may be tired.  Altogether though, an enjoyable session with some high points.

I took a week one photo but it is of lame quality.  Blurred with some other dude's butt in it I think.  Obviously I still intend to post it up once 'said butt' has been photoshopped out.  It is damn tricky taking photos in a bloke's changing rooms.....!

*Rule one: Listen to your body.

Thursday, 3 February 2011

A Tale of Two Calves

You really need to read this story.  Two calves were taken and one was fed pasturised milk whilst the other was fed raw milk.  Although initially in the trial there was little difference, after 8 weeks in to the four month trial, several changes became apparent:

Tuesday, 1 February 2011

RTK Wk1 W/O2

So on Sunday I ate just over 2500 calories (a rough estimate; 64% fat, 34% protein), followed by 1700 calories yesterday (70% fat, 30% protein).  Oddly I felt rather subdued last night at Lau Gar - the consequence of my body having to 'go hungry'? 

Last night's high fat meal was one of boiled tongue.  This might sound grim but damn, is it tasty!  I had a very small amount of salad for colour and texture.

It is odd trying to consciously 'under eat'.  I like to let hunger prompt me to eat (just as thirst makes me drink and fatigue makes me sleep).  Still, I am expecting a period of adaption to the CKD.  I think that knowing I am eating less is making it psychologically awkward.  Can't wait for a Friday refeed (squash soup) - and a Saturday evening meal with a LOT of potato!  And some goat's cheese!

Today is my first depletion workout.  I have shoved in lots of variation - the planches and levers are all easier variations.  Rests will be one minute.

Warm Up (5 mins)
Main (40 mins)
1. Frog Planche (2x30s)
2. Tuck Lever (2x30s)
3. Squats, Leg Extension (20, 20, 15)
4. Pull Ups, Chin Ups (15, 15)
5. Hand Walk, MBT, Dumbell Press (for time, 20, 15)
6. Inverted Row, Bent-Over Row (12/20, 15)