Mission Statement:

Use my 4 pillars of health to build a base of fitness, whereupon I am capable of achieving any goals with minimal specialisation.

The four pillars are: Speed, Strength, Flexibility and Diet.

Stronger

In Week 1 I talked about getting faster. This doesn’t just mean faster over 100m but faster over all running distances.

Also, it isn’t just about running but could just as easily include other disciplines like rowing, cycling and swimming in the future. Not just that, it is also about locking out a deadlift quicker or transitioning between yoga poses more fluidly.

To do this I will need to increase my strength and power. This is the beauty of my 4 pillars of health. They are all constantly working together, so even though I am working on different things everyday. They are all meshing to improve my body and mind.

Before I start going after specific Strength goals like Deadlifting 2.5 times my bodyweight. I need to build a strong foundation. I thought about just doing the Strong Lifts 5*5. However, after reading The Fittest Book In The World, I will be adopting something similar to Stronglifts but with a twist. You see I also need to build power for speed and also target muscle endurance for a lot of my goals.

Yet at the same time, I have to build all this slowly, so that I do not inhibit other pillars. For instance, I don’t want to crush my legs doing squats, so that I am unable to go for a run or do some yoga the next day. The difficulty in this is that I also can’t go too easy on my weight lifting because then I will not be stimulating an adaption. Hence, I will be limiting strength gains.

For the most part, I will be using the rep range of 3. However, I will progressively overload with weight and sets. This should build strength, but also power and endurance.

I will begin at a given weight with 3 sets of 3 reps. Then each time that workout comes around, I will up the sets until I can go 8 sets of 3 reps. Only then will I increase the weight.

Workout A and B will be big strength-building compound moves –

A – Squats, Bench Press and Bent Over Rows.

B – Quarter Squats (to aid my running), Overhead Press and Deadlifts.

Workout C will be a bit different they will be more volume-based and will involve single-leg exercises to help my running and core stability.

It sounds more complicated than it is….. I hope!

Below is how I have started out.

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Monday 21/10/2019

5am: Miracle Morning streak : day 8. Which included Yoga For Calves – 7 minutes.

6am: Dog walking, which included working on posture.

8am: 300g bacon and 75g of cheese.

6pm: Gym

Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 80kg 3 reps for 4 sets, 1 minute rests.

Bench Press

Warm Up – 20kg 12 reps, 30kg 8 reps, 40kg 6 reps.

Work Sets – 60kg 3 reps for 4 sets, 1 minute rests.

Bent Over Rows

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 70kg 3 reps for 4 sets, 1 minute rests.

7pm: 300g beef short rib, 4 scrambled eggs, 500ml raw Kefir.

8pm: Heidi’s foot strengthening exercises from OYF.

2 litres of snake juice throughout the day.

Tuesday 22/10/2019

5am: Miracle Morning streak : day 9. Which included Yoga for Flexibility and Yoga For Calves – 16 & 7 minutes.

6am: Dog walking, which included working on posture.

8am: 375g beef burgers, white coffee.

6pm: Run

Warm up and OYF drills, then a 1500 run then I felt something in my left leg. It seems to be the same calf I injured before the marathon. Not necessarily the calf but more something that connects to the calf on the inner side of the shin just below the calf.

7pm: 500g beef burgers and 500ml raw Kefir.

8pm: Heidi’s foot strengthening exercises from OYF.

2 litres of snake juice throughout the day.

Wednesday 23/10/2019

5am: Miracle Morning streak : day 10. Which included Heidi’s foot strengthening exercises from OYF.

6am: Dog walking, which included working on posture.

8am: 375g beef burgers, white coffee.

1pm: 125g beef burgers

6pm: Gym

Quarter Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 100kg 3 reps for 4 sets, 1 minute rests.

Overhead Press

Warm Up – 5kg 12 reps, 10kg 8 reps, 20kg 6 reps.

Work Sets – 30kg 3 reps for 4 sets, 1 minute rests.

Deadlifts

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 90kg 3 reps for 4 sets, 1 minute rests.

7pm: 500g Quiche and 500ml raw Kefir.

2 litres of snake juice throughout the day.

Thursday 24/10/2019

5am: Miracle Morning streak : day 11. Which included Yoga for Flexibility & Yoga For Calves – 16 & 7 minutes.

6am: Dog walking, which included working on posture.

1pm: 500g beef burgers, 75g cheese. White Coffee.

6pm: Gym

Exercise bike.

7pm: 500g beef burgers, 4 egg yolks,  and 500ml raw Kefir.

2 litres of snake juice throughout the day.

Friday 25/10/2019

5am: Miracle Morning streak : day 12. Which included Press Ups to failure.

8am: 300g Bacon, and white coffee.

6pm: Gym

Pull Ups – 3 reps for 5 sets

Dips – 5 reps for 5 sets

Single Leg Romanian Deadlifts – 20kg – 3 reps for 5 sets

Single Leg Calf raises – 10 reps for 5 sets

7pm: 500g beef burgers, 4 egg yolks and 500ml raw Kefir.

2 litres of snake juice throughout the day. Half a bottle of Red Wine.

Saturday 27/10/2019

5am: Miracle Morning streak : day 13.

9am: Gym

45 minutes on the Exercise bike.

10am: 300g Bacon and white coffee.

1pm: 4 double cheeseburgers from Macdonalds without the buns.

6pm: 500ml raw Kefir, 4 raw egg yolks.

Half a bottle of Red Wine.

Sunday 28/10/2019

5am: Miracle Morning streak : day 14.

10am: 500g beef Meatza with 75g cheese. 2 White coffees.

12pm: Dog walk.

Going to the cinema later so will have some cinema snacks.

HRP_4302

Ketogenic Endurance – I hoped you enjoyed this post.

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  • Carnivore Fit detailing how to adopt the Contemporary Carnivore, and how to exercise on it.
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Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Run 520 miles in a calendar year.

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha

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