LHT Session 15, Food Diary 9/18

Reps	Exercise	Goal
35/-	Knee Pushups	50/50
15/-	Chair-assisted Pullups (2-legs)	20/20
50/-	Full Squat	50/50
20/-	Elevated Jackknife Press	25/25
90/-	Elbow/Knee Plank	90/90
35/-	L Side Elbow/Foot Plank	45/45
37/-	R Side Elbow/Foot Plank	45/45

Shit workout today because BORDERLANDS 2!

Also, my diet has been very shit these last few days. (Main meals have been fine, but a whole lot of snacking going on...)

Food Diary
Breakfast
Granola Bar (170)
Yogurt (200)
Coffee (80, ran out of sweetener)

Lunch
Minestrone and Meatballs (400)

Dinner
McDonalds 10 Nuggets (490)
McDonalds McDouble (380)

Total: 1720

LHT Session 14, Food Diary 9/14

Reps	Exercise	Goal
35/13	Knee Pushups	50/50
12/5	Chair-assisted Pullups (2-legs)	20/20
50/10	Full Squat	50/50
23/15	Elevated Jackknife Press	25/25
78/64	Elbow/Knee Plank	90/90
39/30	L Side Elbow/Foot Plank	45/45
45/28	R Side Elbow/Foot Plank	45/45

Went back to Full Squats. Boy do those really impact my performance. Felt a little nauseous after my workout.

Food Diary
Breakfast
PB&N (400)
Yogurt (200)

Lunch
Ginger Chicken and Salad (150)
Roasted Chicken and Rice Gumbo (300)

Snack
Granola Bar (170)

Dinner
Caesar Salad (120)
Pasta and Meatballs (800)

Total: 2140

LHT Session 13, Food Diary 9/10 ~ 11

Reps	Exercise	Goal
35/15	Knee Pushups	50/50
11/8	Chair-assisted Pullups (2-legs)	20/20
50/50	Bench Squat	50/50
20/13	Elevated Jackknife Press	25/25
80/53	Elbow/Knee Plank	90/90
35/38	L Side Elbow/Foot Plank	45/45
38/30	R Side Elbow/Foot Plank	45/45

Mixed bag today. Not working out last week, with 2 cheat-days this weekend (not including the camping trip) took some toll, but not so much that I lost a lot of ground. Felt unmotivated at first, but decided to keep the schedule, as I've noticed some poor sleeping/back stiffness due to not working out. As the temperature is getting cooler, I'll be walking to school more and more, replacing my limited (and probably ultimately useless) time on the exercise bike.

Food Diary 9/10
Breakfast
Nutella on white bread (190)
Yogurt (200)
Coffee (35)

Lunch
Harvey's Cheeseburger (564)
Poutine (840)

Snack
Pumpkin Spice Latte (270)

Dinner
Soup with Gyoza (400)

Total: 2499!!! (POUTINE!!!!!!)

Food Diary 9/11
Breakfast
Granola Bar (170)
Yogurt (200)
Coffee (35)

Lunch
6' Subway Roast Beef (280)

Snack
Okaki and Peanuts (250)

Dinner
Curry (400)
Naan (420)

Total: 1755

LHT Session 12, Food Diary 8-28

Reps	Exercise	Goal
33/20	Knee Pushups	50/50
15/10	Chair-assisted Pullups (2-legs)	20/20
50/50	Bench Squat	50/50
25/15	Elevated Jackknife Press	25/25
60/60	Elbow/Knee Plank	90/90
35/30	L Side Elbow/Foot Plank	45/45
35/30	R Side Elbow/Foot Plank	45/45

My core performance, as ever, remains poor, showing me that the best exercise for that is to just DO things, as opposed to sit at a desk the whole day. Otherwise, fair effort from me.

Food Diary
Breakfast
Banana (90)
Yogurt (200)

Lunch
Roast Beef Slices (250)
Campbell's Grilled Chicken Sausage Gumbo Soup (300)

Dinner
McDonald's Double Cheeseburger (430)
McDonald's 10 piece Chicken McNuggets (490)
McDonald's Barbeque Sauce (45)

Total: 1805

LHT Session 11; Food Diaries 8/23~24

Reps	Goal	Exercise
32/10	50/50	Knee Pushups
12/10	20/20	Chair-assisted Pullups (2-legs)
50/-	50/50	Bench Squat
22/-	25/25	Elevated Jackknife Press
66/-	90/90	Elbow/Knee Plank
26/-	45/45	L Side Elbow/Foot Plank
28/-	45/45	R Side Elbow/Foot Plank

Allergy meds last night took their toll this morning. I felt sluggish, even after cycle 1, and had virtually zero motivation to continue.

Food Diary 8/24
Breakfast
1/2 PB sandwich (200)
Yogurt (200)

Lunch
Breaded Sole w/ mayo, soy sauce (300)
Campbell's Tuscan Meatball with Farfalla Soup (200)

Dinner
Yaki Udon (600)

Snack
Oreo Ice cream sandwich (250)

Total: 1750

Food Diary 8/23
Breakfast
Choco-croissant (300)

Lunch
PB&J Sandwich (490)
1 slice of mortadella (50)

Snack
Choco-croissant (300)
Potato-snacks (200)

Dinner
Breaded Sole w/ mayo, soysauce (600)
Shredded cabbage (50)

Total: 1990

In all honesty, yesterday's shit diet probably contributed to my shit performance today.

LHT Session 9

Reps	Goal	Exercise
30/20	50/50	Knee Pushups
10/8	20/20	Chair-assisted Pullups (2-legs)
50/50	50/50	Bench Squat
25/20	25/25	Elevated Jackknife Press
68/45	90/90	Elbow/Knee Plank
30/25	45/45	L Side Elbow/Foot Plank
34/25	45/45	R Side Elbow/Foot Plank

Pretty straight forward, with some progress today.

LHT Session 8

Reps	Goal	Exercise
26/12	50/50	Knee Pushups
9/7	20/20	Chair-assisted Pullups (2-legs)
50/12	50/50	Bench Squat
20/16	25/25	Elevated Jackknife Press
60/67	90/90	Elbow/Knee Plank
45/45	45/45	L Side Elbow/Knee Plank
45/45	45/45	R Side Elbow/Knee Plank

My last entry corresponds with my last, half-assed attempted at an LHT session. We'll, school's out for me, I've got camping in a few weeks, and nothing to do but sit on my ass for the next while.

So today marks a shift in priorities, as I get back on track with both exercise and diet. The particulars of my excuses are of no real import; in the end it boils down to being lazy.

My session today was pretty pathetic, with figures back to when I started. I suspect a lot of that has to do with the fact that I started almost as soon as I woke up, and before breakfast, coupled with the fact that I haven't done any exercise in about 2 weeks. We'll see Friday how I do.

I'll also be adding a few things, posting hopefully every day. I'll do 60 minutes of slow movement every day: 3x20 minute sessions on the exercise bike, probably watching Breaking Bad as I do it.

I'll also add what I eat everyday. This was a tactic I did back in Japan during my initial weight loss, to great success. Sadly I've backslid to my pre-diet weight (but still not as bad as I had become after my first year in Japan), but for now getting my clothes to fit right is the priority again.

Lastly, I think I'll move my squats back down to bench squats. This is one thing that I think I jumped the gun on. I feel pretty dizzy after my first set, so much so that it has deleterious effects on my second cycle. So until at least I'm back up to better than my best LHT session numbers, its bench squats for me.

However, Side Elbow/Knee Planks goals have consistently, almost from day 1, been met. I didn't want to separate it from the normal Elbow/Knee Planks, but that seems wasteful to me know. So I'm going to give Hand/Feet Side Planks a go. That said, my bum shoulder might cause some difficulties, so I might have to jump up to Forearm/Feet Side Planks.

LHT Session 7

Reps	Goal	Exercise
40/-	50/50	Knee Pushups
15/-	20/20	Chair-assisted Pullups (2-legs)
50/-	50/50	Bench Squat
20/-	25/25	Elevated Jackknife Press
90/-	90/90	Elbow/Knee Plank
45/-	45/45	L Side Elbow/Knee Plank
45/-	45/45	R Side Elbow/Knee Plank

Felt extremely dizzy after my first cycle today, almost falling over. 10 minutes later, and I still feel really faint, so I'm gonna call it for today, probably pick up some extra bike work later in the day to make up for it a bit.

LHT Session 6

Reps	Goal	Exercise
37/27	50/50	Knee Pushups
12/10	20/20	Chair-assisted Pullups (2-legs)
50/50	50/50	Bench Squat
22/20	25/25	Elevated Jackknife Press
90/59	90/90	Elbow/Knee Plank
45/45	45/45	L Side Elbow/Knee Plank
45/45	45/45	R Side Elbow/Knee Plank

Some good progress today, but the stress of the last week and a half is showing. Long story short, I didn't do ANY exercising this week on Tuesday, Wednesday, and Thursday. Thankfully, I'm back on schedule, so I hope my progress will continue.

Also, this is the second session where I did the full rep count on Bench Squats, so it looks like I'm progressing to the next level: Full Squat. Hooray! My first real Primal Movement!

LHT Session 5

Reps	Goal	Exercise
30/25	50/50	Knee Pushups
13/10	20/20	Chair-assisted Pullups (2-legs)
50/50	50/50	Bench Squat
22/18	25/25	Elevated Jackknife Press
90/70	90/90	Elbow/Knee Plank
45/45	45/45	L Side Elbow/Knee Plank
45/45	45/45	R Side Elbow/Knee Plank

Good progress overall, despite my not doing any slow movement/sprint exercises last week.  This was mostly due to some mental stresses and pressures, which meant my diet was in the shitter too.

I think I'll start recording my  slow movement exercises too.  No sprints yet, at least until the thermometer drops below 26 on a regular basis.

LHT Session 4

Reps	Goal	Exercise
32/22	50/50	Knee Pushups
10/6	20/20	Chair-assisted Pullups (2-legs)
50/32	50/50	Bench Squat*
20/16	25/25	Elevated Jackknife Press
90/62	90/90	Elbow/Knee Plank
45/45	45/45	L Side Elbow/Knee Plank
45/45	45/45	R Side Elbow/Knee Plank

*Progressed from Assisted Squat to Bench Squat


Despite a boatload of mental stress this week, I managed to do today's scheduled LHT session.  Feel really good now, and doing this has got me focused again.

Also using a new format for my LHT Session updates.  Clarity is key.

LHT Session 3

Knee Push-ups 30/25 (50/50)
Chair-assisted Pull ups (2 legs) 10/7 (20/20)
Assisted Squat w/ Bar 50/50 (50/50)
Elevated Jackknife Press 15/15* (25/25)
Elbow/Knee Plank 90/60 (90/90)
Elbow/Knee Side Plank (L) 45/45 (45/45)
Elbow/Knee Side Plank (R) 45/45 (45/45)

*Shit form.

Looks like I can progress to the next level of squats

LHT Session 2

Exercise: Reps/Reps (Target/Target)

Knee Push-ups: 26/15 (50/50)
Chair-assisted Pull-ups (2 legs): 10/6 (20/20)
Assisted Squat w/ Bar: 50/50 (50/50)
Elevated Jack-knife Press: 14/13 (25/25)
Elbow/Knee Plank: 57*/52 (90/90)
Elbow/Knee Side Plank (L): 30*/32 (45/45)
Elbow/Knee Side Plank (R): 45/35 (45/45)

*Changed from Hand/Knee to Elbow/Knee, as I found my shoulder and wrist were hurting.

Mark Sisson is kicking my ass.

So diet time again.  Or no...actually working out time again, with a moderate eye on my diet.  I'll eat more or less what I feel like, but not confuse boredom with hunger.

I had been doing some moderate exercise, but just how moderate was demonstrably revealed to me after my first "Lift Heavy Things" workout as prescribed by Mark Sisson's "Primal Blueprint Fitness."  After doing an assessment last Friday, today was my first actual work out.

At the lowest level, the workout shoots for the following goals:

2 cycles of:

50 on-knee push-ups
20 chair-assisted pull-ups (2 legs)
50 bar-assisted squats
25 elevated jackknife presses
90-second hand/knee plank + 45-second per-side hand/knee side plank

Once I can do that number each cycle, I can move on to the next, harder version of the exercise.  I'll stress that this is the LOWEST level.  There are no exercises easier than this.  Here were my results (cycle 1/cycle 2)

20/15 on-knee push-ups
8/5 chair-assisted pull-ups (2 legs)
44/20 bar-assisted squats
15/8 elevated jackknife presses
54/34-second hand/knee plant + 37/27 and 37/27-second hand/knee side plank

Right now, I feel totally blasted, and kinda happy that I only have to do this twice a week.