Volume Week 4 W/O2

Another day of heavy legs and some pressing vertically...

Warm Up (5 minutes)
Main (20 minutes).
1. Pistols (20kg assistance/64kg working weight: 5, 6, 7)
2i. Alternate Arm MBTs(5kg 8)
2ii. (Slow Lower) Dumbell Press (17kg x 8)
2iii. HSPU (unassisted 0/1)
3. Golfers Elbow Drumstick Rotation (12)
4. 5-Way DB Rotator Cuff (10)
5. Reverse DB Wrist Curls (12)

Volume Week 4 W/O1

It is dull, grey, damp and misty outside. Not the most inviting conditions for a workout...!

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. MU to Ring Routine (4, 4, 4)
4a. Scissor Splits (3x '2L, 2R, 2C')
4b. Planche Variations (20s, 20s, 20s)
5. Barefoot Kill Carry (1)
6. 321 (8/8L, 5/8L, 0/8M)

Volume Week 3 W/O3

After today I will see if I want to cut back next week or keep pushing.  I am wary of injury - particularly when things are going well.  If I do push on for another week or two, I have come across a means of increasing serum testosterone - which in some cases has led to an increase 147% above baseline over the course of a week.

Full cookies (pun intended)!

Warm Up (15 minutes)
Main (25 minutes).
1a. Deadlift (4x145, 5x130)
1b. OACs (5/4x50kg, 6/5x45, 2-arm 10xBW with Straight-Leg Leg Lift)
2. Backbridge, Wall Walk (15s, 2)
3. 321 (x/8L, x/8L, x/8M)

A Recipe for Confusion

So how do you confuse people in the area of diet and nutrition?  Try this;

1. Come up with a blanket recommendation such as Reduce your salt intake - and get your government/NGOs on board:
   "The government has set a target of reducing the average salt consumption of adults to 6g per day by 2010. This is a challenging but achievable goal, which will bring measurable improvements in health. A study published in the scientific journal Hypertension in 2003 estimated that a reduction in salt intake to 6g per day would lead to a 13 per cent reduction in stroke and a 10 per cent reduction in ischaemic heart disease. "
2. Find an association or organisation that is likely to back a contrary view for 'balance' - so in this case we'd go with the European Salt Producers Association.
3. Broadcast research that detracts from the message in step one. 'Low Salt Diet May Increase the Likelihood of Heart Disease'.
4. Follow the money.  Find a link between the researcher in step three and the association in step two.

Here's the thing - don't eat anything with 'hidden salt' as it is unlikely to be 'food'; food-like maybe.  In fact don't eat anything in which contains 'additives' that could be considered 'hidden'.  Don't eat stuff that would require any kind of 'food labelling'.  What is hidden in a carrot?  Nothing.  Everything in a carrot makes a carrot a carrot.  Capiche? 

A naive approach?  Probably.  A simplistic approach?  Yes - as should be your approach to food.

KISS.

Canyon Wave!

The Food Hospital: Still Shovelling It

Following on from last week's (ranting) review of The Food Hospital, allow me to present a ranting review of episode two.

The program itself is a great concept - exploring as it does, the relationship between a wide variety of illness and disease, and food.  But as usual in these cases, they get it 'arse about face'.  As I said last week, it is not that food is medicine, it is more the case that if you look at things from an evolutionary perspective, what you see is people who have poisoned themselves through malnutrition.

So once again the advice boiled down to a 'balanced diet' that again I'd summarise as:

• 'Eat low fat foods, avoid saturated fat, not much meat, and plenty of fruit,vegetables and wholegrains'

We also got advise to eat several smaller meals - not forgetting to ensure we eat breakfast.  Again you have to wonder what they hell they think our fat stores are for!  We should be able to switch over to fat-burning (or rather ramp-up our fat burning), without a big palava outside of eating.  The producers really should read up on 'metabolic flexibility' - and perhaps intermittent fasting whilst they are at it.

If idea of fasting makes you dread the ensuing hunger, your are NOT metabolically flexible.  Fasting should be painless and if it isn't, you should be worried because you are eating the wrong foods, eating too frequently or both.

What was interesting about this program was the range of disease and illness that could be resolved by a dietary intervention.  There was talk about O6 and inflammation along with ailments as wide ranging as acid reflux, alopecia and rampant psoriasis.

Sadly use of supplements in the course of the show will feed preconceptions about a pill to fix things - when the fish oil could have been subtituted by fish and the probiotics replaced by yoghurt.

The BIG thing they miss in this program is the chance to show us what people are eating to make them so sick in the first place.  It is all very well showing folk what they SHOULD eat, but if you can actually show them that the stuff they are eating RIGHT NOW, the stuff that tastes SO DAMN GOOD, is what has lead to these ailments, then maybe you'd get more of a response.

Unfortunately we  just get pretty much the same old crap.... 

Remember guys, when flogging a dead horse, first whip harder, then change the whip, then change the rider. Finally get off and push the dead horse. Eventually the dead horse will move....I just know it.

TV rant number two over. Baise moi.

Aside:  I've add in a picture of my regular 'fucking awesome monster meal'.  I hope you can see the size of this bad boy - it has to have its own super-sized plate which is a few inches in diameter bigger than that used to host The Doctor.  What you can't really see is the amount of butter.  Eat less do more?  I don't think so! 

Also I've just noted that this is my fifth year 'paleo'.

Volume Week 3 W/O2

Again I'm going to keep the variety in the shoulder work (MBTs and HSPU variations).

Warm Up (5 minutes)
Main (20 minutes).
1. Pistols (28kg assistance/56kg working weight: 8, 8, 8)
2i. MBTs(5kg 8)
2ii. HSPU (assisted 10)
2iii. HSPU (unassisted 1)
3. Golfers Elbow Drumstick Rotation (12)
4. 5-Way DB Rotator Cuff (10)
5. Reverse DB Wrist Curls (12)