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Exercise and diet routines, routines

Answered on August 19, 2014
Created April 29, 2011 at 9:04 PM

Hi all... I am interested in some feedback for the routines I have just developed. I have been attempting to perfect the art of excess with help of PaleoHAcks. Mayhap some would care to draw al little in-spiration? Here they are: Hi all. I am attmepting to get into a powerlifting/olympic-lifting orientation to my training

with prospects for amateurish competition. Here it is. I will be accepting of any critiques

people wish to throw my way...

4-DAY CYCLE(2 sessions per day:AM session 4-6 sets of 4-6 reps; PM session 6 sets of 1-5 reps) Notes: exercise variations change each workout(barbells, dumbells,

wide/narrow/medium grip, stance variations, etc.); forward slash indicates optional substitute.

Usually 1-2 warm-up sets performed prior to 'working sets' at 6 Rep-Max weight

DAY AM PM

1["Upper Body Pulling"] a)-b)Deadlift, variation 1 & 2(6x1-5) a)Deadlift, variation 1 (4-6x6) c)Shrugs(6x1-5) b)Row/Shrug, variation 1("...") d)-f)Neck(6x10-20) c)Deadlift, variation 2 ("...") d)Row/Shrug, variation 2("...") e)-f)curls, variations 1 & 2("...") g)wrist extensions(4-6x10-15) h)wrist flexion("...") i)static holds/wrist roller

2["Lower Body, Quad dominant"] a)Squat, variation 1(6x1-5) a)Squat, variation 1(4-6x6) b)Step-Up(6x1-5) b)Step-up("...") c)Squat, variation 2("...") c)Squat, variation 2("...") d)calves(4-6x10-20) d)Squat, variation 3("...") e)Hip Bridge("...") f)Kneeling Squat("...") g)-h)calf raises(4-6x10-15)

3["Upper Body Pushing"] a)-c)Press, variations 1-3 a)-c)presses, variations 1-3(4-6x6) d)-e)Neck(4-6x10-20) d)Dips("...")
e)-g)press(triceps concentration)("...") h)-i)rectus abs/intercostals(4-6x10-20)

4[Olympic-Style]
[Lower Body] [Upper Body} a)-c)("...10x1-3; mainly triples) a)-c)10x1 d)abs/intercostals(4-6x10-20) d)Calves(4-6x10-20)

Note re: Day 4: 3 exercises each session focusing mainly on "upper" or "lower" body

(keep in mind that I aspire to compete in olympic lifting/powerlifting)

Diet 

PWO #1 (1st MEAL):

Potato(8 oz.) Sea Salt(1 tsp.) Vitamin C(500 mg.), Vitamin D(800 i.u.) Shredded Coconut(300kcal worth) turmeric, cayenne, paprika, ginger powder, eggs(6 raw yolks, 6 cooked whites) garlic(bulb) parseley(sprig) bone(ground-20 grams)/eggshell(10 grams)

2nd MEAL:

Organ MEat(6-7 oz.) Gelatin(1-2 oz.) Butter(50-60 grams) Vitamin D 800 i.u.(depending on sun exposure) green tea(5 grams loose leaf)

PWO #2 (3rd MEAL):

Potato(8 oz.) Sea salt(1 tsp.) Tuna(can, yellowfin) Oil(cod liver oil/olive oil, usually cod) egg(1-2, 1-2 yolks raw, 1-2 whites cooked) "Coconut mix"(as above, 6 oz.) Onion/garlic

4th MEAL:

Muscle meat(7 oz.) Butter(50-60 grams) gelatin(1-2 oz.) cabbage Vitamin C(500 mg.), Vitamin D(400-800 i.u)

2f54dbe892ec89b12d1db686568e885a

(919)

on May 01, 2011
at 01:11 PM

nothing exceeds like excess....your attempts to perfect this would appear to have borne fruit

77877f762c40637911396daa19b53094

(78467)

on April 30, 2011
at 12:46 AM

Thanks for the feedback. I have been concerned about hyper-vitaminosis-A on this diet as it is approx. 5 oz. liver/2 oz. kidney combination. I am also having lots of paprika, butter, eggs and cod liver oil(1 tbsp.)/day all of which amount to quite alot of Vit.-A daily. I have attempted to question the paleos regarding quantity of liver but to no avail. What would you recommend?(I have already purchased approx. 30 lbs. of both liver and kidney so it should last awhile). Mainly I was looking at the organ meats as superfood/vitamins and cost-effective. I'd prefer eggs... whats your regimine?

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2 Answers

1
67460907f9d818f56e1ef4c846317386

on August 20, 2011
at 03:50 PM

Definitely try to limit liver intake to about once a week, that is a lot of vitamin A. Heart is a less dense source vitamin A if you want to eat organs more often. A good rule is to eat organs and muscle in the same ratio that you would on an animal. I like a 4/3 split when training, but is 2X a day necessary?

I'm not a power lifter, but am an athlete and I say the more rest the better. They say that you should work a muscle group once a week for maintenance (I know these type of statements will get you slaughtered around here, but whatev :P) and twice a week for gains. As long as you are doing this I think the extra rest will be more beneficial than the extra work of training twice a day on your training days.

0
Cf626d3fba66c18297b3f1116a920e58

(3417)

on April 29, 2011
at 09:50 PM

Regarding the overtraining business, I know that overtraining is also more common in high-volume work. You and I seem to be doing lower volume, heavier training. Bodybuilders who do 3x12 hypertrophic work of a dozen different assistance exercises several times a week would be more apt to suffer from it than us who do far, far fewer reps. Maybe the lower volume plus the AM/PM split gives you the ability to recover and stay healthy?

One thing that sticks out to me: Are you comfortable eating organ meat daily? If you're eating liver or kidney, the Vitamin A is going to accumulate startlingly fast. Might be toxic if done for too long. Someone made a good point recently that HG's, if divvying up a kill, would probably share the valuable organ meats, not eat a whole organ per person, and especially not every day.

77877f762c40637911396daa19b53094

(78467)

on April 30, 2011
at 12:46 AM

Thanks for the feedback. I have been concerned about hyper-vitaminosis-A on this diet as it is approx. 5 oz. liver/2 oz. kidney combination. I am also having lots of paprika, butter, eggs and cod liver oil(1 tbsp.)/day all of which amount to quite alot of Vit.-A daily. I have attempted to question the paleos regarding quantity of liver but to no avail. What would you recommend?(I have already purchased approx. 30 lbs. of both liver and kidney so it should last awhile). Mainly I was looking at the organ meats as superfood/vitamins and cost-effective. I'd prefer eggs... whats your regimine?

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