The 5 Pillars of Health: week 7


The original plan I laid out in Week 2 wasn’t working for me. So I followed it through all the reps and set ranges to a natural conclusion. It was overly complicated and some weeks were just taking too long. I like to be in and out of a Gym within 45 minutes max. So I have simplified my plan.

This is the new plan, I will give it 5 weeks before seeing if I need to adapt it.


For weighted exercises, I will keep the sets and reps the same for each exercise, yet I will have different sets for various exercises. I will progressively overload by increasing the weight. For body-weight exercises, I will keep the sets the same but try to increase the reps.

The gym I use is just a small local Gym, so I had some issues getting on the right equipment on the right days. So whilst I have split the below plan into 3 workouts, I am going to be flexible with them. My aim is to complete all the below exercises in the week, it doesn’t matter if I have to move them around a bit.

You will notice there are no chest or shoulder exercises in this plan. This is because I am actively building up to my Press Up challenges. So I am doing press-ups every morning, so I want to be fresh for those. The initial challenges are 50 in a row, 100 a day for 30 days and strict 1 arm push-ups. I have also included Calves every workout. This is because my Calves are a weak point, especially for my running. So I am going to really concentrate on them for a while. The single-leg workouts I am doing are also running specific. I do need to increase my strength in my legs, but I also need to limit any potential imbalances. Hence the single leg work.


Weekly Food consumption

Beef 20% Mince – 3300g

Rump Steak – 400g

Bacon – 1450g

Lamb Leg – 500g

Cheese – 300g

Raw Kefir – 4000ml

2 Sweet mince pies

Alcohol Free lager – 2 cans

Pint of lager

Bottle of Red Wine

Each day I have on average 3 cups of coffee with milk and around 2 litres of Snake Juice

This all works out at

Calories per day 2731

Carbs 10%, 3% from alcohol

Protein 27%

Fat 63%


Monday 25/11/2019

Squats 85kg, 3 * 5. Bent Over Rows 75kg, 3*5. Chin Ups, 5*5. Calf Raises 14*5. Plank 45s.

Tuesday 26/11/2019

HIIT cardio training. 10*100m on the Concept2 rower.

Wednesday 27/11/2019

Deadlifts 95kg, 3*5. Pull ups, 5 5 5 5 4. Reverse Flyes 10kg, 20*3. Calf raises 14*5. Hanging Leg raises 5*3.

Saturday 30/11/2019

Long dog walk in the Lake District.

Sunday 01/12/2019

Single Leg Deadlifts, 25kg, 5*5. Single Leg Lunges, 25kg, 5*5. Pull Ups/Chin Ups, 5*5. Calf raises, 14*5. Flutter kicks, 10*3.

Press Up building phase

24/11/2019 – 9, 9, 9, 9, 8, total 44

25/11/2019 – 9, 9, 9, 9, 9, total 45

27/11/2019 – 10, 10, 9, 9, 9, total 47

28/11/2019 – 10, 10, 10, 10, 9, total 49

29/11/2019 – 10, 10, 10, 10, 10, total 50

30/11/2019 – 11, 11, 10, 10, 10, total 52

01/12/2019 – 11, 11, 11, 11, 10, total 54


Both shirts in the photos are from Descended From Odin, and I am wearing Sole Runner barefoot boots in the second photo.

Ketogenic Endurance – I hoped you enjoyed this post.

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Get healthy, get fit and get happy.

Target Goals – Started October 2019


Full splits

Front splits

Suspension splits aka Van Damme style


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


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.


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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