Sunday, February 28th, 2010

Day 14 of the 100 Day Burpee Challenge

Weigh In

190

Bonus

Burpee x 14

Breakfast

Beef and Spinach Scramble

Snack

Banana

Raisins

Lunch

Paleo Meatballs

Dinner

Pork Loin w/Peppers/Onions/Garlic

Snack

Apple

Raisins

Saturday, February 27th, 2010

Day 13 of the 100 Day Burpee Challange

Weigh In

189

Active Recovery

25 minute run

Bonus

Burpee x 13

Breakfast

Mushroom and Pork Chop Hash.

Snack

Banana

Lunch

Taco Salad @ Silo (w/o cheese and I didn't eat the taco bowl)

Dinner

Paleo Meatballs

Friday, February 26, 2010

Day 12 of the 100 Day Burpee Challange

Day 5 Week 2 of the Recon Ron Pull Up

Weigh In

191

Warm Up

45lb Overhead Squat 15/15/15

Decline Sit Ups 15/15/15

Back Extensions 15/15/15

Pull Up 7/6/5/5/4

Ring Dips 7/6/5/5/4

Work Capacity

Overhead Squat 55/65/75/85/95

Front Squat 115/125/135/145/155

Back Squat 225/235/245/255/265

Bonus

Burpee x 12

Breakfast

Beef and Spinach Scramble

Snack

Banana

Grapes

Lunch

Leftover Breakfast

Apple

Dinner

Lettuce Wrapped Burgers

Snack

Apple

Raisins w/walnuts

Thursday, February 25th, 2010

Day 11 of the 100 Day Burpee Challange

Day 4 Week 2 of the Recon Ron Pull Up

Weigh In

190

Warm Up

45lb Overhead Squat 15/15/15

Decline Sit Ups 15/15/15

Back Extensions 15/15/15

Pull Up 7/6/5/5/4

Endurance

10 Minutes of Jump Rope

Work Capacity

Round 1: 1:35

115lb Hanging Power Clean x 5

Ring Dip x 8

Ring Row x 10

Round 2: 1:30

125lb Hanging Power Clean x 5

Ring Dip x 8

Ring Row x 10

Round 3: 1:50

145lb Hanging Power Clean x 5

Ring Dip x 8

Ring Row x 10

Bonus

Burpee x 11

Breakfast

2lg Eggs w/Bell Pepper/Spinach/Onion/Garlic

1 Breakfast Chop

Snack

Banana

Wednesday, February 24, 2010

Day 10 of the 100 Day Burpee Challange
Day 3 Week 2 of the Recon Ron Pull Up

Weigh In
191

Warm Up
45lb Overhead Squat - 15/15/15
Decline Sit Up - 15/15/15
Back Extension - 15/15/15
Pull Up -7/6/5/5/4
Ring Dips - 7/6/5/5/4
Crossfit Total: 705lbs
Back Squat 135 x 5 / 185 x 3 / 225 x 1 / 245 x 1 / 275 x 1 PR
Shoulder Press - 45 x 10 / 65 x 5 / 95 x 1 / 105 x 1 / 115 x 1 PR
Dead Lift - 225 x 5 / 275 x 1 / 295 x 1 / 315 x 1 PR
Bonus
Burpees - 10

Breakfast
2lg Eggs
1 Breakfast Chop
1c Applesauce
1 Banana
Lunch
Left over Hake w/Steamed
Snack
Apple
Dinner
Rockin Morrocin Chicken
Snack
More Rockin Morrocin Chicken

Tuesday, February 23, 2010

Day 9 of the 100 Day Burpee Challange
Day 2 Week 2 of the Recon Ron Pull Up

Weigh In
193

Warm Up
45lb Overhead Squat 15/15/15
Decline Sit Up 15/15/15
Back Extension 15/15/15
Pull Up 7/6
Ring Dips 7/6/5
Upper Body Pull
3 Sets:
Pull Up x 5
Muscle Up Row x 3
Lower Body Pull
3 Sets:
Tuck L Sit on Rings 10 sec.
Back Extensions x 10
Work Capacity
Row 5K
21:36.4 damper setting of 8
Bonus
Burpees x 9

Breakfast
Beef and Spinach Scramble
Snack
Apple
Lunch
Veggie Fritters
Snack
Apple
Dinner
Broiled Hake w/Steamed Vegetables
Snack
Left over Hash and Veggie Fritter
Apple

Monday, February 22, 2010

Day Eight of the 100 Day Burpee Challange
Day One Week Two of the Recon Ron Pull Up

Weigh In
192

Warm Up
Shovled Drive Way for The Wife (approx 20min)
45lb Overhead Squats 15/15/15
Decline Sit Ups 15/15/15
Back Extensions 15/15/15
Pull Ups 7/6/5/5/4
Ring Dips 7/6/5
Work Capacity
5 Sets:
HSPU x 5
Frog Stand 10sec
3 Sets:
Pistols x 5 ea. leg
Hip Extensions x 10
Bonus
8 Burpees

Breakfast
1 Breakfast Chop
2 lg Eggs w/Spinach/Garlic
Apple
Lunch
Almond Chicken Salad (and it was gooooooood!!)
Dinner
Mexican Hash
Snack
Apple
Left over Mexican Hash

Sunday, February 21, 2010

Day Seven of the 100 Day Burpee Challange
Day 7 Week 1 of the Recon Ron Pull Up

Weigh In
191

Work Capacity
Burpee x 7
2 mile jog

Breakfast
Breakfast Chop w/Home made Apple Syrup
2 lg eggs w/Spinach/Onion/Garlic
Snack
Apple
Lunch
Chips and Salsa (Cheat)
Carribean Chicken Salad
Snack
Orange
Dinner
Pizza(Cheat again)
Snack
Raisins
Apple

Saturday, February 20th, 2010

Day six of the 100 Day Burpee Challange
Day six week one of the Recon Ron Pull Up

Weigh In
190

Work Capacity
Burpees x 6
Burpees x 6 (did another set with James)
Pull Ups 6/5/5/4/3
Breakfast
2lg eggs w/mushrooms/onion/garlic
3 slices of bacon
Lunch
Steak w/Green Pepper/Onion/Garlic/Mushrooms
Dinner
Turkey
4 Deviled Eggs
Butternut Squash/Onion/Apple mix
Snack
Pear
Apple

Friday, February 19th, 2010

Day Five of the 100 Day Burpee Challange
Day 4 Week 1 of Recon Ron Pull Up

Weigh In
193

Work Capactity
30 Minute Run
Bonus
Burpees 5
Pull Up 6/5/5/4/3


Breakfast
Breakfast Chop
2lg eggs w/Mushrooms/Garlic/Green Onion/Spinach
Apple
Snack
Orange
Lunch
2 Baked Cod Fillets w/ salad
Dinner
Spinach Soup
Snack
Orange
Apple

Thursday, 18 February 2010

Day Four of the 100 Day Burpee Challange
Day Three Week One Recon Ron Pull Up

Weigh In
193

Warm Up
PVC Cleans to work form
Work Capacity
Linda
10-9-8-7-6-5-4-3-2-1 for time:
Dead Lift 195
Bench Press 145
Clean 95
36:01

Burpee x 4
Pull Up 6/5/5/4/3

Breakfast
2lg eggs, w/mushrooms/onion/garlic/spinach
Lunch
Left over Meatloaf w/Frotatoes
Dinner
2 Chicago Dogs w/fries
Diet Coke
Apple

Wednesday, February 17th, 2010

Day Three of 100 Day Burpee Challange
Day two week 1 of Recon Ron Pull Up

Weigh In
192

Warm Up
Pull ups 5/5
45lbs Overhead Squats 15/15
Dips 10/10
Sit Ups 15/15
Back Extensions 15/15
Work Capacity
Tabata This!!
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Score is the least number of reps performed during any interval. Unit of measure for the row is calories.

Row 10/7/8/6/7/8/6/6
Squat 20/19/17/15/16/14/14/14
Pull Up 5/5/5/5/5/5/4/4
Push Up 16/10/6/6/6/5/3/3
Sit Up 14/14/9/8/8/8/8/8

Score: 6+14+4+3+8 = 35

Breakfast
Leftover Meatloaf
1/2 Grapefruit
Snack
Apple
Lunch
Make shift Tuna Salad
Apple
Dinner
Chili
Snack
Fruit Cobbler
Orange

Tuesday, February 16th, 2010

Day 2 Burpee Challange
Day 1 Recon Ron Pull Up

Weigh In
192 (that's what I get for cheating)

Exercise
Rest Day
2 Burpees
Pull-ups 6/5/5/4/3

Breakfast
2 eggs w/Bell Pepper/1 clove Garlic/ Onion
4 Pieces of low sodium Bacon
1/2 Grapefruit
1 Apple
Lunch
Mushroom and Bacon Hash
Dinner
Salmon w/steamed carrots and broccoli
Snack
Raisins
Apple
Orange

Monday, February 15th, 2010

Day 1

Weigh In
191 (grrr)

Exercise
1.5 mile run


Breakfast
Chicken Fajita Scramble
1/2 Grapefruit
Snack
Apple
Lunch
Fajitas at On The Boarder (didn't eat the rice, black beans, or tortilla shells)
Chips and Salsa (big time cheat with chips)
Diet Coke (another cheat)
Snack
Orange
Dinner
Gingery Chicken and Veggies

Sunday, February 14, 2010

Weigh In
189

Upper Body
20 Push Ups
20 Wide Push Ups
20 x Diamond Push Ups (lost a bet with the wife and had to do a second set)
20 Military Push Ups

Note
I have gotten lazy on my blogging and forgot to post anything the past few days. Needless to say, so far the Paleo diet has proven to be successful. I continue to lose weight even on days that I don't exercise, and I feel great through out the day.

On a side note, tomorrow is day 1 of my 100 Day Burpee Challange. Wish me luck on making it all the way. It is going to be a test of endurance for sure.

Thursday, 11 February, 2010

Weigh In
191

Rest Day
Still feeling yesterday in my hamstrings and my core. I'll be taking the day off so my body gets some rest. I have a METCON coming up on Friday and will need to be refreshed.

Breakfast
1 Breakfast Chop w/Home made Apple Syrup (left over from the Almond Flour Pancakes.)
2 lg eggs w/ Bell Pepper/Onion/Garlic/Spinach
Lunch
Gazpacho
1 Mango

Wednesday, February 10th, 2010

Weigh In
190

Warm Up
45 minutes of shoveling snow RPE 2
Back Squats: 135 x 10, 185 x 5
Work Capacity
Back Squats 2-2-2-2-2-2-2-2-2-2
Rest 60" b/w each set
225/245/245/245/235/225/225/225/225/255
Note
I moved up too fast on the weight, got to round 5 and attempted to hit 255, knowing that my PR is 265. Got it up once, coulnd't get it up a second lift, so I dropped back to 245 with the same results. At this point I wanted to get back into the routine w/60sec rest so I dropped to 235 lbs, put it up twice, realized I was going to get smoked from the exertion, so I stepped it back down to 225 and finished the set.

Breakfast
1 Breakfast Chop
2 lg eggs scrambled w/ green onion
Lunch
2 Turkey Burgers in a Lettuce Wrap
1c Fotatoes
1c Julian Brussel Sprouts w/ Lime Juice
Snack
1 Banana
1 Apple
Dinner
1 Salmon Fillet
Steamed Broccoli
Snack
1/2c Raisins
1/2c Crushed Walnuts
1c Homemade Applesauce

Tuesday, February 9th, 2010

Weigh In: 191 lbs

Warm Up:
Pull Ups: 5/5/5
Overhead Squats 45 lbs: 15/15/15
Ring Dips: 5/5/5
Work Capacity:
Stephen 30-25-20-15-10-5
GHD
Back Extensions
Knees to Elbows
Stiff Leg Dead Lift 95 lbs
49'38"

Note
Took Brenna to the gym with me today. Rose had an appointment today so it was take Brenna or don't PT. Apparenly someone was upset, they went and told Lynn at the front counter. Little did they know that Lynn was on my side (insert evil grin). Brenna was great, she stayed out of the way and got to see something new in her small yet ever growing world. One day, she will be able to get in there and do more then play with her new Areil doll.

I felt a little drained from yesterday, but was able to push through it and keep moving on the work. Knees to Elbows were the choke point, I started doing a set of 10, but that number rapidly diminished to sets of 5.

Breakfast
2 lg eggs w/ mushrooms/bell pepper/onion/ garlic/ spinach
Lunch
Leftover Paleo Meat Loaf
Garden Salad w/ light italian dressing
Dinner
Onion Baked Chicken
Brussel Sprouts w/ Lime Juice
Snack
Handful of raisins and walnuts
1 Empire Apple

Monday, February 8th, 2010

Weigh In:
191 lbs

Warm Up:
Pull ups 7/5/5
Overhead Squat 45lbs: 15/15/15
Back Extensions: 15/15/15
GHD: 15/15/15
Ring Dips: 5/5/5
Work Capacity:
Dead Lift 5-5-5-5-5-5-5
155/175/185/205/225/245/265

Breakfast:
2 lg eggs fried hard
1/2 Texas Ruby Grapefruit
Snack:
1 Empire Apple
Lunch:
Cucumber and Nut Butter Sandwiches
Dinner:
Paleo Correct Meatloaf
Fotatoes
Snack:
1 Orange
1 Motts Applesauce

Sunday, February 7th 2010

Weight: 192

Exercise: None

Breakfast: Paleo Pancakes w/ Homemade Apple Syrup

Lunch: Bacon and Mushroom Hash

Dinner: 18 Piece Mango Habanero Wings from Buffalo Wild Wings

In The Begining

I recently went onto the Paleo diet in an effort to lose stubborn weight and live a healthier life style. This blog is where I will track my diet as well as exercise. Officially this all started on January 9th, 2010 when I started tracking my weightloss in a group on Facebook. Unofficially this started January 2nd, while my wife was in Oklahoma with the girls visting her family. My final days of Neolithic eating went out as only they knew how, with me eating about 6 servings of pure proccessed grain, cheese, oils, sodium and various other "ingredients" known as Goldfish.