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.

HRP_4930

Flexible

I am not a Yogi, I could quite happily drop Yoga and Pilates out of my exercise schedule. I do not particularly enjoy it. However, if anything that is a reason to do it more.

If I only did things I enjoyed I would be sat in a pub, watching the football with a pint of real ale and a pizza on order. I would also be the size of a house and feel like crap.

Too many people are stuck in comfort zones nowadays, only doing things they like or are in the habit of doing. Never considering new and interesting things to do or try out. It is a child’s mentality really. So by setting goals I want to achieve, it is my responsibility to do what is necessary to achieve them.

For me, this means including flexibility exercises into my weekly routine, as this will get me closer to achieving a whole host of goals I have set. Flexibility is also very important for my health-span, as I fully intend to be fit and active until the day I am in the dirt.

The best way I have found to incorporate flexibility into my routine is to do it little and often. So rather than say going to a Yoga class, twice a week for an hour at a time. I have just made Yoga a part of my Miracle Morning routine. I just go on YouTube and search for Yoga videos. For the first 8 weeks or so I will be sticking to the same couple of Yoga videos, as they will build up a nice initial base of flexibility. Then I can branch out a bit without feeling like a stiff failure haha.

I have done similar things in the past, but have never stuck to it for more than a few weeks. I will not stop this time, I have too many goals to achieve to fail at such a simple step. Previously I found that even just 10 minutes a day for a couple of weeks, would noticeably improve my flexibility. If you say you can’t find 10 minutes a day to work out, then you are lying.

Monday 28/10/2019

5am: Miracle Morning streak : day 15. Which included Yoga for Flexibility  – 16 minutes.

6:30am: Dog walk.

8am: 200g Bacon and white coffee.

1pm: 500g beef burgers and white coffee.

6pm: Gym

Squats

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

Work Sets – 80kg 3 reps for 5 sets, 1 minute rests.

Bench Press

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

Work Sets – 60kg 3 reps for 5 sets, 1 minute rests.

Bent Over Rows

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

Work Sets – 70kg 3 reps for 5 sets, 1 minute rests.

7pm: 500g beef burgers, 75g cheese, and 500ml raw Kefir.

2 litres of snake juice during the day.

Tuesday 29/10/2019

5am: Miracle Morning streak : day 16. Which included Yoga for Flexibility – 16 minutes.

6:30am: Dog walk.

8am: White coffee.

1pm: 500g beef burgers and white coffee.

6pm: Gym

45 minutes on the Exercise bike.

7pm: 500g beef burgers, 75g cheese, and 500ml raw Kefir.

2 litres of snake juice during the day.

Wednesday 30/10/2019

5am: Miracle Morning streak : day 17. Which included Yoga For Calves – 7 minutes.

6:30am: Dog walk.

8am: 300g Bacon and White coffee.

1pm: 300g Bacon and White coffee.

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 beef burgers, 75g cheese, and 500ml raw Kefir.

2 litres of snake juice during the day.

Thursday 31/10/2019

5am: Miracle Morning streak : day 18. Which included Yoga for Flexibility – 16 minutes.

6:30am: Dog walk.

8am: White coffee.

1pm: 500g beef burgers and white coffee.

6pm: Gym

45 minutes on the Exercise bike.

7pm: 500g beef burgers, 75g cheese, and 500ml raw Kefir.

2 litres of snake juice during the day.

Friday 01/11/2019

5am: Miracle Morning streak : day 19.

8am: 200g Bacon, and white coffee.

1pm: 450g beef burgers and white coffee.

6pm: Gym

Pull Ups – 4 reps for 5 sets

Dips – 6 reps for 5 sets

Single Leg Romanian Deadlifts – 20kg – 5 reps for 6 sets

Single Leg Calf raises – 11 reps for 5 sets

Hip openers.

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

2 litres of snake juice throughout the day.

Saturday 02/11/2019

5am: Miracle Morning streak : day 20. Which included Yoga for Flexibility  – 16 minutes.

6:30am: Dog walk.

8am: Gym

45 minutes on the exercise bike.

10am: 500g Bacon and white Coffee.

1pm: Meal out for my Nana’s birthday. I had steak pie and chips, 2 pints of real ale and 1 Irish Coffee.

6pm: 4 soft boiled eggs and half a bottle of red wine.

2 litres of snake juice throughout the day.

Sunday 03/11/2019

8am: Miracle Morning streak : day 21. Which included Yoga for Flexibility  – 16 minutes.

9am: 500g Pork Joint, 500ml raw Kefir and white Coffee.

1pm: Dog walk.

3pm: 2 white coffees.

6pm: 500g Beef plate Joint. Half a bottle of Red Wine.

HRP_4948

Ketogenic Endurance – I hoped you enjoyed this post.

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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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