Workout – 20190424

I have been doing Strongman training since December, and while I’m in week 6 of my latest program, I decided to take this week off as I’m feeling a little bit beaten up. Additionally I decided last week that I would like to hit a 6 minute mile run, then within 5 minutes come back and nail a 600lb deadlift. So interval training is going to work its way back into my conditioning once I resume Strongman anyway. Not the best way to do Strongman, but I just do it for the challenge and enjoyment. I have no plans to compete.

Interval training is one of the best ways to build up your conditioning “engine”. This workout was a great way to get immersed back in.

Part 1 – Rowing

7 x 300m row

Take up to 1 minute to complete the 300m row, then rest for a minute. Repeat for 7 rounds.

Part 2 – Rogue Echo Bike

Take up to 1 minute to complete 20 calories, then rest for a minute. Repeat for 5 rounds.

Later today, I’ll do a ROMWOD to stay swole and flexy.

Post Workout Recovery Shake


Here is the recipe for my post workout recovery shake. I look forward to consuming this each day as it almost tastes like a milkshake, but it’s 100% clean. Whenever I have some cold brew (recipe coming) in the fridge, I’ll usually add a little of that in there to give it some amazing extra flavor.

We use a Nutri Ninja Personal Blender with 1000-Watt Auto-iQ Base. I mention this because different blenders may produce different consistencies. This produces a nice thick, almost frozen yogurt like consistency which makes this feel like a dessert. It’s also nice because all you have to do is hit one button and it figures out the optimal blending speeds over 45 seconds.

What’s in It?


I love all of the Primal Kitchen products. They make eating Paleo/Primal a whole easier than it was when we first started back in 2011.  Primal Fuel is really good. The taste is good, the consistency is good, and it’s super clean. I also like Bluebonnet’s 100% Natural Whey Protein Isolate and used it for years. I like the taste of the Primal Fuel a little bit better, and Primal Fuel also is a little cleaner.


I used to use Primal Kitchen’s product here as well, but recently switched to Vital Proteins Pasture-Raised, Grass-Fed Collagen Peptides. My wife had been using it in her coffee, so I looked at the label, and this one just has more in it. This is super clean, and is Whole30 approved. I like this for recovery as it promotes joint and bone health, as well as support for the connective tissue. As I get older, this kind of thing has become more important.

Vitamin C

I used to be a naysayer on this, as my wife started purchasing this after our family doctor recommended it. This is the purest stuff that we have been able to find. I became a believer when I started pounding this stuff when I felt a cold coming on. It’s a high dose, but I haven’t had any digestive issues at 10,000mg. I add this in daily to keep my immune system running well. It also aids in recovery and with the uptake of the collagen. This stuff isn’t the most pleasant to consume any other way, so the shake really masks it well.


Glutamine is an amino acid that is stored in your muscles. During exercise the glutamine levels in your muscles drop significantly. These levels can take up to 6 days to replenish depending on how well your body naturally recovers. Glutamine helps with limiting the breakdown of muscle, and improves your body’s ability to process protein. At 38 years old, I train pretty hard and I’m rarely sore. I believe the supplementation here is a big part of that.


I don’t want to pass over this because there are two important things:

  • The berries are frozen, this gives the shake a better consistency. The berries are likely more nutrient dense as well, since they are usually flash frozen.
  • The berries are organic. Strawberries are on the dirty dozen, and I can’t imagine blueberries would be much better. You are trying to be healthy so why would you want to consume pesticide?

Finally, I have found berries to be helpful with recovery. Here’s a post that explains some of the science behind that.


Because of the protein powder and how well it mixes, you don’t have to use anything other than water to make this drinkable. So in other words, you don’t have to use milk. As I mentioned in the recipe, I really like adding some cold brew in. When I mix this in, the end result is a smoothie that tastes like a fru-fru coffee drink.

Where to buy the ingredients?

We now get everything from Amazon because of the convenience of being able to get it within 1-2 days, and their prices are about as good as you can get anywhere else, especially if you do subscribe and save. With that said, there are a few options for each.

Vanilla Coconut Primal Fuel from Primal Kitchen Protein Powder

I used to buy this from Thrive Market, however it requires you sign up for an annual membership, and now I can get it for the same price on subscribe and save from Amazon.

Vital Proteins Pasture-Raised, Grass-Fed Collagen Peptides

We get this on subscribe and save from Amazon, and occasionally pick it up from Sprouts when they are running a sale. Sprouts will sell it between $28-$34 when it’s on a sale which is a really good deal.

American Nutriceuticals Vitality C

We buy this straight from Amazon now due to fast shipping on Prime as well as subscribe and save.

Iron Tek Essential Glutamine Powder

I usually just pick this up if I make it over to Whole Foods, but it’s available from Amazon as well for a comparable price. There’s about 100 servings in here, so it will last you for several months.