Paleo Dan

Eat, Work, Live and Play the Way that Nature intended.

Workout Log: NROL Fat Loss I A

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Body Weight 272.6 lbs
Superset 1 Squats* 10 x 90 lbs
10 x 200 lbs
10 x 250 lbs
10 x 300 lbs
Bent Over Rows 10 x 60 lbs
10 x 80 lbs
10 x 100 lbs
Superset 2 Supine Hip Extension 10
10
10
DB Push Press 10 x 60 lbs
10 x 70 lbs
10 x 80 lbs
Superset 3 Rotational Lunge DNF
Swiss Ball Crunch DNF
*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Note: Somewhere amongst the heavy squats, bent over rows, and the dumbbell push presses I tweaked my upper back. As it was my upper back and not my lower back, my money is on either the rows or the presses. I didn’t have any problems until the second set of presses, so I’m thinking that it happened somewhere between getting up off the floor after the hip extensions and lifting the dumbbells to my shoulders for the presses.

Over a year ago, I ran a 5K in 37 minutes and 42 seconds. I don’t recall how much I weighed at the time, but I do remember that I had not trained at all for it. I may have been lifting weights for a few weeks, but that’s about it. Of course, my time shows that. And, when I say I “ran” I use that term loosely… as I recall, there was quite a bit of walking intermixed with the running.

Almost four weeks ago, I ran in the inaugural All Access 5K and posted a race report. I ran that race in 35 minutes and 40 seconds… about 2 minutes faster than my previous race. Not only that, but this time I actually ran the entire time. That meant more to me than the time it took.

Well, today, I ran the 2009 Susan G. Komen Race for the Cure as a member of Team Lyon. This time I crossed the line in 32 minutes and 45 seconds… another three minutes shaved off! I’m about five pounds lighter today than I was four weeks ago. When I first wrote that, I thought to myself “what! Only 5 pounds!?” But, then I realized that while my weight hasn’t come down a whole lot, I have had to tighten my belt once or twice just to keep my pants up and that makes me feel great. I know that my workout program is working. I’m happy with my results and look forward to lowering my time even more on my next 5K. And, for reference, I ran this race again in my black Vibram FiveFingers KSOs.

Now, about today’s race… It was wet and chilly! I will not go so far as to say that it was “cold”… my friends in Boston, Fort Collins, and other more northern locations would definitely take issue with me saying that 50°F is cold… though, in my defense, it was windy and wind coming off the ocean can be damn cold no matter what the air temperature is!

Where was I… oh, so aside from the wind, rain, and chill, it was an absolutely beautiful day for a race at the beach. For those of you that know the Virginia Beach strip, the race started and ended at 31st Street–the start was on Atlantic heading south towards Rudee Inlet, at 8th Street the course turned onto the Boardwalk and headed north back to the finish. The first leg down Atlantic wasn’t too bad… the buildings were able to shield us from at least some of the wind. The return over on the Boardwalk was not quite so much fun. It was on this leg of the race that I was passed by another runner wearing black VFF KSOs… woot! No, not the being passed part, but the VFF KSO part. It is nice to see the movement continue to grow.

I was a little disappointed in the lack of a finisher’s “medal.” Yeah, I like shiny things… but I think that’s a geek thing. On the plus side, they had water, donuts (don’t worry, I didn’t eat any), pomegranate apple sauce, and a few flavors of yogurt for the finishers.

In short, I had a great time and it was another well run race at the oceanfront.

As a wrap up, some bad news… my iPhone battery had died on me, so I don’t have any pictures… nothing from the start, nothing from the finish, no photos of my VFFs! Oh well, next time I’ll take two of each photo and post them. :)

Link Storm: October 16, 2009

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Today, I compiled a list of links for my parents and my in-laws. I figured that it would be a good idea to share them with you too.

First of all, I’m a big fan of Tom Naughton’s Fat Head. Since seeing it, I’ve started following Tom’s posts on his blog at fathead-movie.com. His latest post, Four Diets, One Study, is a good read and includes a video from a professor at Stanford. A few other posts on his site that I pointed out for comic relief and/or nutritional information: The French Paradox, Margarine and Mother Nature, Jimmy and MONICA: A Tale From the Heart, and Vitamin D Is DINOMIT Against Cancer. All of his posts are worth reading… at least the ones I’ve seen. :)

Another great blog to follow is the blog of Dr. Michael Eades. His latest post from October 13th includes the same video that Tom’s post above does. My favorite recent post from his blog is Are we meat eaters or vegetarians? Part II.

The final link I relayed to the ‘rents was a summary of Taubes’ Book and the Real Cause of Obesity over at the Normal Eating Blog. I highly recommend reading Taubes’ Good Calories, Bad Calories, but I agree with Sheryl’s description that it is informative and dense to the point that a lot of people likely won’t finish. I’ll finish it, but I’m a geek by nature and an engineer by training so I’m, by definition, abnormal. :)

Workout Log: NROL Fat Loss I B

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Body Weight 271.0 lbs
Superset 1 Deadlift* 12 x 110 lbs
12 x 150 lbs
12 x 180 lbs
DB Incline Bench 12 x 60 lbs
12 x 80 lbs
12 x 100 lbs
Superset 2 Bulgarian Split Squat 12,12 x 60 lbs
12,12 x 60 lbs
12,12 x 80 lbs
Mixed Grip Assisted Pullups 12 x -170 lbs
12 x -160 lbs
12 x -150 lbs
Superset 3 Romanian Deadlift 12 x 100 lbs
12 x 120 lbs
12 x 140 lbs
Swiss Ball Lateral Roll 12
12
12
Afterburn Treadmill, 2% Warmup: 5:00 @ 3mph
3 rounds: 1:00/2:00 @ 8mph/4mph
Cooldown: 5:00 @ 3mph
Total Distance: 1.30 miles
*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Body Measurements: Oct 15, 2009

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Just took some measurements of my waist, arm, chest and thigh to compare against my last measurements from August 18, 2009.

I’ve dropped almost 5 inches from my waist and almost 3 inches from my chest. My thigh put on about half an inch, but I’d expect that with the gains I’ve made on my squats and deadlifts and with the running I’ve done. My bicep measurement dropped 1.5 inches, but I had a really hard time measuring it the first time with the plain ol’ sewing tape I used… I upgraded to a MyoTape this time for one handed use.

  8/18/09 10/15/09
Waist 52.0 47.25 (-4.75)
Arm 15.0 13.5 (-1.5)
Chest 47.5 44.75 (-2.75)
Thigh 28.0 28.5 (+0.5)

Workout Log: NROL Fat Loss I A

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Body Weight 270.8 lbs
Warm Up Row 1000m 4:19.0
Superset 1 Squats* 12 x 90 lbs
12 x 180 lbs
12 x 220 lbs
12 x 270 lbs
Bent Over Rows 12 x 50 lbs
12 x 80 lbs
12 x 80 lbs
Superset 2 Supine Hip Extension 12
12
12
DB Push Press 12 x 55 lbs
12 x 60 lbs
12 x 65 lbs
Superset 3 Rotational Lunge 12,12 x 30 lbs
12,12 x 40 lbs
12,12 x 50 lbs
Swiss Ball Crunch 12
12
12
Afterburn Concept2 Rower
D5 (100-105)
Warmup: 5:00 @ ~2:40 per 500m
3 rounds: 1:00/2:00 @ ~1:45/3:00 per 500m
Cooldown: 5:00 @ ~2:50 per 500m
Total Distance: 3824m
*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Damien Walters Showreel 2009

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Some more amazing parkour and gymnastics moves.

Workout Log: NROL Fat Loss I B

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Body Weight 274.6 lbs
Warm Up Row 500m 1:47.0
Superset 1 Deadlift* 12 x 100 lbs
12 x 140 lbs
12 x 170 lbs
DB Incline Bench 12 x 60 lbs
12 x 70 lbs
12 x 80 lbs
Superset 2 Bulgarian Split Squat 12,12 x 50 lbs
12,12 x 60 lbs
12,12 x 70 lbs
Mixed Grip Assisted Pullups 12 x -180 lbs
12 x -170 lbs
12 x -170 lbs
Superset 3 Romanian Deadlift 12 x 90 lbs
12 x 100 lbs
12 x 110 lbs
Swiss Ball Lateral Roll 12
12
12
Afterburn Treadmill, 2% Warmup: 5:00 @ 3mph
3 rounds: 1:00/2:00 @ 8mph/3.3mph
Cooldown: 5:00 @ 3 mph
Total Distance: 1.24 miles
*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Primal Peppermint Patties

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One of my absolute favorite “cheat” snacks is a few squares of Lindt Excellence 90% Cocoa Bar (Supreme Dark) slathered with a couple of tablespoons of Nutivia Coconut Oil. This is a 470 kcalorie snack, which is perfect for me as an intermittent faster. There are 48 grams of fat (37g saturated), 14 grams of carbohydrates, and 5 grams of protein.

Well, the last time I had this, I was thinking of how good it would be to have some peppermint oil mixed in the coconut oil. Mix in some oil, chill the coconut oil, and-bam!-Primal Peppermint Patties! Heading out to Trader Joe’s tomorrow, so guess what I’m going to be buying….

I love Lindt chocolate. It’s not exactly paleo, but I just couldn’t give it up. I did, however, move up from the 50% (Smooth Dark) and 70% (Intense Dark) bars to the 90% (Supreme Dark) bar.

I would link to the nutritional info, but it’s not on the Lindt website! They have the 85% bar and the 99% bar, but not the 90% bar.

Here’s the nutritional info from the 85% bar:

The 90% bar differs only slightly:

  • Total Fat: 20g
  • Sodium: 5mg
  • Total Carbohydrates: 14g
    • Dietary Fiber: 5g
    • Sugar: 3g
  • Protein: 5g
  • The ingredient list is identical.