Journal blog- Two week mini-countdown

Finished a Big 55 workout today (see last entry)...sort of. That is one tough workout. Doing 10 (overhand grip) pull-ups, a bunch of other stuff, then 9 pull-ups, a bunch of other stuff, 8 pull-ups, down to one is near impossible for me right now. When I was on 9, I did 8...On 8, I did 5...And by 5, I did 3....Pull-ups are difficult for anyone, but especially followed by the other stuff- which I modified to dips, (diamond close-grip) push-ups, squat (with plate), and knees to elbows (later, roman chair)...I took 3 min rests after each circuit but tried to remember some of Statham and De Vany's words of wisdom regarding making your work-out an event and really trying to work out with intensity...Tough though, also when you have other people around, who are like- what is wrong with this guy/ why is he working out so hard? One guy asked me if I was doing a CrossFit workout...Not exactly. Then he asked whether it was for muscle-building or fat burning- and I said, basically both...

Pull-ups are an amazing exercise for leaning out and building muscle- but they are taxing...As far as cutting calories, I'm off to a bad start this week, having had a coffee milkshake (basically ice cream) after working out and an 8oz steak, and spinach paneer for dinner tonight...But here's the thing, all ye faithful readers, if I can just cut out alcohol for two weeks, none of that matters. Apparently calories do matter if you're trying to lose body fat, but more it's sugars and carbohydrates that make us fat (both are present in most alcohol, as is the pot'l for a late night Taco truck visit) I've been rereading Gary Taubes' Why We Get Fat...such a great book. Probably time to come up with another external motivator besides this blog to rationalize all this effort...Short action film spoof maybe? Comments welcome.

That's all for now. Let's do this...Jump in with me.

Gabe

Statham's Big 5-55 workout (courtesy Dan Johns)

Looks like we won't be able to record Episode 17 this week...so here's what I have been working on, Monday and Friday...



This is a very difficult routine called the Big 5- 55 routine, designed by strength coach, Dan Johns, for Jason Statham (reprinted from UK Men's Health). It incorporates a circuit of 5 exercises 10x- decreasing reps by one each round. Those exercises are:

1- Front Squat

2- Pull-up

3- Decline Push-up

4- Power Clean

5- Knees to Elbows (hanging)

Rest as little as possible...I've been doing 90-120 seconds between circuits but haven't completed more than five. It's a tough workout and tougher still if at a commercial gym. Statham has trained at a gym by LAX airport with trainer, Logan Hood. Big 5-55 is just one day from his typical 6 day routine (at least while preparing for a role). Here's his full 7 day schedule from Australian MH

http://au.lifestyle.yahoo.com/mens-health/fitness/workouts/article/-/5926430/jason-statham-s-full-7-day-wo1000rkout/

Maybe this is helpful to someone. Do this M and F, stretch on W or light lifting, and sprint on Thursday. Do something active like surf, basketball, or cycling on the weekend- and cut beer, sugar, bread, flour, and you'll be ready for summer.

Here's a few quotes:

“Every single day has a different combination of exercises. It always changes, and that’s what keeps things interesting.”

“Writing everything down makes it impossible for you to muck it up."

"I’m interested in practical strength that’s going to help me run, jump, twist, punch.”

“I’m a firm believer in attitude. Some people just don’t have that desire, and they need a good kick up the arse. Look, you’ve come to train… let’s fucking train! Your body is like a piece of dynamite. You can tap it with a pencil all day, but you’ll never make it explode. You hit it once with a hammer: Bang! Get serious. Do 40 hard minutes, not an hour and half of nonsense. It’s so much more rewarding.”

“I’ll jump rope, then do squat thrusts, burpees, [squat thrusts in which you thrust your legs out, back to your chest, then leap in the air], star jumps, push-ups, tuck jumps [jump up, lift your knees to your chest, and straighten to land], and step-ups...If I’m doing a push-up, I go down slowly and then Bang! push back up as explosively as I can.”


GPR

Episode 16: Glendale Blvd

Minisode- Gabe and Joe do a quick check- in before running sprints at Silverlake Reservoir. Music by GPR w/Marcos Mora. 5/9/13

Art De Vany and the New Evolution Diet

This week I've been rereading Art De Vany's "The New Evolution Diet. DeVany is considered the grandfather of the Paleo movement. He recounts in his book how he stumbled upon the diet in the 70's while dealing with his diabetic son and wife. Being an economist and statistician, he carefully noted which foods caused their insulin levels to rise. Pastas, sugars, sodas, etc were all culprits. It wasn't long before he found himself shopping the aisles of the grocery store for items like veggies and various proteins. A new (yet old) diet was discovered.In addition, DeVany emphasized posture, sleep, natural foods, and exercising outdoors, as a pathway towards health.



To sum up his book, De Vany emphasizes these basic points in his conclusion (paraphrased here):

1- Eat fresh veggies, fruits, nuts, meat, and fish. Avoid grains, legumes, potatoes, carbs, and sugar. Limit alcohol.

2- Skip one dinner each week.

3- Exercise with intensity. Lift weights, run sprints, play a sport. 2-3 gym visits for 30 minutes should be enough.

4- The goal is to east and exercise as humans did c. 40,0000 years ago. But don't overdo it.

5- Give up a regimented approach to diet and exercise. Relax and let it happen.

Critics have taken issue with DeVany's science, saying he contradicts himself, or that some of his points are fuzzy. As a reader, I found his tone colloquial, friendly, and direct. It's as if you're sitting down to a meal with him and he's explaining what's worked for him. The guy is clearly in amazing shape, and especially for a 73 year old. I'd highly recommend it and enjoyed his views on vegetarianism, the worst foods you can eat (french fries), and his back to basics take on exercise.

Here's a link to his book on Amazon:
http://www.amazon.com/New-Evolution-Diet-Paleolithic-Ancestors/dp/1605291838/ref=tmm_hrd_title_0?ie=UTF8&qid=1291770304&sr=1-1

Here's a video on DeVany:
http://www.youtube.com/watch?v=MsLyp8XloCE&feature=player_embedded

Episode 15: Becoming a Supple Leopard

Want to become a supple leopard, ready to pounce with boundless energy, enthusiam, and ferocity? So do we. Check it out as Gabe and Joe reveal their new ultra-secret 4 week road map to Shred City. Hop on board folks- cuz this train's leaving. With music by Option 3...



http://gettingfitwithgabeandjoe.podomatic.com/entry/2013-05-05T20_09_15-07_00