It’s Fall, time for a change.

coconut-superfruitI am very predictable in that every fall I need to change what I am doing. Maybe it’s because I have usually spent the summer grinding against my weight and going to the gym but whatever it is I am getting that same old feeling again.

Before I go on, I have attached an image relating to my favourite fat, coconut oil. I use coconut oil for many things, every day with my eggs is the most obvious but also healing my cracked hands and using it on my head after a shave are unexpected benefits. the infographic (who doesn’t love a good infographic?) is from so credit where credit is due.

So on to change. I am feeling like I will need to add some cardio and mobility back to my workouts, this summer has been all about gym lifting and very little in the way of compound movements or mobility / cardio. I am not sure if I really want to dive straight back into a WOD system I am thinking I can incorporate some of my compound lifts at the gym such as cleans or snatches. That said, I know I will have to be at the gym for cardio so I am thinking that moving my workouts back home isn’t the best way to go about this.

I am formulating a plan in my head for now, something to increase my cardio to about 3x a week and probably starting to work on my mobility during conditioning at gymnastics since I am there 4 days a week now.

My last post outlined my progress for the summer, I lost a bit of fat but I am still sitting around 230 and 19% which is a bit too high. I have managed to stay here for around 2 years now and I think it’s about time that I did a long term push to get to around 18%. I also want to note that the back strain that I had in the last post took around 6 weeks to clear which was not enjoyable, I think what I actually did was have a slight impingement in my back while at the same time straining one of the muscles with a slight pull. Whatever it was, it hurt like hell.

In other news the gymnastics club has had an influx of new kids, my group has expanded from 4 to 8 with some great high level athletes coming in. It’s been a challenge adapting to the new bodies and the dynamics since they all came from the same gym but all in all I think it’s been a good experience so far. It’s floor routine season and the new coach that came over with the kids is going to be doing the floor and beam routines this year, so this will be interesting.

I will update with my new program as soon as I am ready and for the time being here is the program I have been on for the summer:

  1. Chest – Bench, incline, laying pullovers, machine flys
  2. Back – Machine rows, pulldowns and assisted chinups, chinups, straight arm cable pulldowns
  3. Legs – Incline press, occasional squat (light), leg extension, hamstring curl, machine butt thing
  4. Shoulders and traps – OHP, front and side raise, machine raise, rear delt machine, shrug machine, occasional upright rows
  5. Arms – Dip machine, free dips, pushdowns or close grip bench, machine curls, DB curls, BB curls.


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