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Jasmina's Primal Journal!

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  • 3/6/12
    1:15pm, 9pm-10:30pm
    1790 kcal
    145g protein

    8am: Tabata!
    Rest day because the huge blood blister made it hard to even walk.
    Abs? EZ! \_(ツ)_/

    My lifting goals!
    Bench press 135 lbs.
    Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
    Squat 225 lbs.
    Deadlift 225-230 lbs - Done! New goal: 315-320

    Food Rules!
    1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
    2. Target a 8hr eating window, 16 hrs fasting.
    3. 1600 calories MAX a day
    4. Minimum protein intake of 120g a day
    5. Love and nourish myself, not deprive and starve myself.

    Comment


    • 3/7/12
      1:55pm, 5:30pm, 8pm-9pm.
      1554 kcal
      166.9g protein

      12pm: 4x800 conditioning runs. Taped up my feet to protect my blisters but ended up getting more and popping my blood blister accidentally. (There is no winning.)
      Abs? EZ! \_(ツ)_/

      My lifting goals!
      Bench press 135 lbs.
      Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
      Squat 225 lbs.
      Deadlift 225-230 lbs - Done! New goal: 315-320

      Food Rules!
      1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
      2. Target a 8hr eating window, 16 hrs fasting.
      3. 1600 calories MAX a day
      4. Minimum protein intake of 120g a day
      5. Love and nourish myself, not deprive and starve myself.

      Comment


      • 3/8/12
        1:20pm, 4pm, 7:30pm-10pm.
        1893 kcal
        193.7g protein

        4:30pm: Deadlift x6 on last set. RDL 125x8, 115x8, 95x8. Assisted chins 16x4, 22x5, 28x5
        Abs? EZ! \_(ツ)_/

        My lifting goals!
        Bench press 135 lbs.
        Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
        Squat 225 lbs.
        Deadlift 225-230 lbs - Done! New goal: 315-320

        Food Rules!
        1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
        2. Target a 8hr eating window, 16 hrs fasting.
        3. 1600 calories MAX a day
        4. Minimum protein intake of 120g a day
        5. Love and nourish myself, not deprive and starve myself.

        Comment


        • 3/9/12
          1pm, 4:30pm, 9-10pm.
          1833 kcal
          165.5g protein

          6:30pm: Bench x3 on last set. Incline db press: 27.5x8, 27.5x8, 25x8, starting at 30 next time. Assisted dips 4x5, 4x5, 10x5.
          Abs? EZ! \_(ツ)_/

          My lifting goals!
          Bench press 135 lbs.
          Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
          Squat 225 lbs.
          Deadlift 225-230 lbs - Done! New goal: 315-320

          Food Rules!
          1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
          2. Target a 8hr eating window, 16 hrs fasting.
          3. 1600 calories MAX a day
          4. Minimum protein intake of 120g a day
          5. Love and nourish myself, not deprive and starve myself.

          Comment


          • 3/10/12
            12:40pm, 8-8:40pm.
            1760 kcal
            168.3g protein

            Rest day!
            Abs? EZ! \_(ツ)_/

            My lifting goals!
            Bench press 135 lbs.
            Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
            Squat 225 lbs.
            Deadlift 225-230 lbs - Done! New goal: 315-320

            Food Rules!
            1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
            2. Target a 8hr eating window, 16 hrs fasting.
            3. 1600 calories MAX a day
            4. Minimum protein intake of 120g a day
            5. Love and nourish myself, not deprive and starve myself.

            Comment


            • 3/11/12
              1:20pm, 7:30pm,8:30-9pm.
              1628 kcal
              171.3g protein

              3:30pm: Squats x5 on last set!! If I foam roll and stretch a lot inbetween sets, I think it helps me maintain my form. Also, I adjusted my feet so they are closer together. Lunges - 35x8, 35x10, 35x10; I used dumbbells and they were hard to grip, next time I will go higher and maybe use barbell instead. Leglifts - 5x10.
              Abs? EZ! \_(ツ)_/

              My lifting goals!
              Bench press 135 lbs.
              Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
              Squat 225 lbs.
              Deadlift 225-230 lbs - Done! New goal: 315-320

              Food Rules!
              1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
              2. Target a 8hr eating window, 16 hrs fasting.
              3. 1600 calories MAX a day
              4. Minimum protein intake of 120g a day
              5. Love and nourish myself, not deprive and starve myself.

              Comment


              • 3/12/12
                1:45pm, 4:30pm, 8-9pm.
                1609 kcal
                167g protein

                6:30pm: Deadlift day! x3 on last set and then did 2 more after quick rest. RDL: 135x8, 130x8, 125x8; Going up to 145 next week. Assisted chins 10x3+16x2, 16x5, 22x5. I find it hard to remember what weights I'm doing so I'm going to write it down on my workout printout.
                Abs? EZ! \_(ツ)_/

                My lifting goals!
                Bench press 135 lbs.
                Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                Squat 225 lbs.
                Deadlift 225-230 lbs - Done! New goal: 315-320

                Food Rules!
                1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                2. Target a 8hr eating window, 16 hrs fasting.
                3. 1600 calories MAX a day
                4. Minimum protein intake of 120g a day
                5. Love and nourish myself, not deprive and starve myself.

                Comment


                • 3/13/12
                  1:30pm, 5pm, 7:30-8:30pm.
                  1700 kcal
                  164.8g protein

                  Rest day. Waking up at 5am everyday is taking it's toll on me.
                  Abs? EZ! \_(ツ)_/

                  My lifting goals!
                  Bench press 135 lbs.
                  Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                  Squat 225 lbs.
                  Deadlift 225-230 lbs - Done! New goal: 315-320

                  Food Rules!
                  1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                  2. Target a 8hr eating window, 16 hrs fasting.
                  3. 1600 calories MAX a day
                  4. Minimum protein intake of 120g a day
                  5. Love and nourish myself, not deprive and starve myself.

                  Comment


                  • 3/14/12
                    2pm, 4:30pm, 7pm-10pm.
                    1765 kcal
                    181.3g protein

                    4:45pm: Squat day! x4 on last set. Lunges with 45lb dumbbells x6 for 3 sets - they get so hard to grip! :/ OHP: x3 on last set.

                    I really think that upping my protein intake has increased my lifting performance! Foam rolling for squats also helps. :P
                    Abs? EZ! \_(ツ)_/

                    My lifting goals!
                    Bench press 135 lbs.
                    Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                    Squat 225 lbs.
                    Deadlift 225-230 lbs - Done! New goal: 315-320

                    Food Rules!
                    1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                    2. Target a 8hr eating window, 16 hrs fasting.
                    3. 1600 calories MAX a day
                    4. Minimum protein intake of 120g a day
                    5. Love and nourish myself, not deprive and starve myself.

                    Comment


                    • 3/15/12
                      1:15pm, 4pm, 6pm, 8-8:30pm.
                      1622 kcal
                      166.9g protein

                      4:45pm: Bench x 3 on last set (was spotted)! Assisted pull-ups: #5x7, #5x5, #6x5; Drop down to #3 next time to start! Assisted dips: BWx3, 4x5, 4x5. I can do bodyweight dips!!!

                      Once again, I feel noticeably stronger despite being sleep deprived this week. Awww yeah brotein!
                      Abs? EZ! \_(ツ)_/

                      My lifting goals!
                      Bench press 135 lbs.
                      Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                      Squat 225 lbs.
                      Deadlift 225-230 lbs - Done! New goal: 315-320

                      Food Rules!
                      1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                      2. Target a 8hr eating window, 16 hrs fasting.
                      3. 1600 calories MAX a day
                      4. Minimum protein intake of 120g a day
                      5. Love and nourish myself, not deprive and starve myself.

                      Comment


                      • 3/16/12
                        Coffee w/cream at 12:40. 2pm, 8-9pm.
                        1,956 kcal
                        209.1g protein

                        Rest day! Went over on calories the next couple of days because of travel.
                        Abs? EZ! \_(ツ)_/

                        My lifting goals!
                        Bench press 135 lbs.
                        Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                        Squat 225 lbs.
                        Deadlift 225-230 lbs - Done! New goal: 315-320

                        Food Rules!
                        1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                        2. Target a 8hr eating window, 16 hrs fasting.
                        3. 1600 calories MAX a day
                        4. Minimum protein intake of 120g a day
                        5. Love and nourish myself, not deprive and starve myself.

                        Comment


                        • 3/17/12
                          1pm, 4am.
                          1,853 kcal
                          180.2g protein

                          Standing/dancing under tents in the rain from 4pm-2am - does that count? :P
                          Abs? EZ! \_(ツ)_/

                          My lifting goals!
                          Bench press 135 lbs.
                          Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                          Squat 225 lbs.
                          Deadlift 225-230 lbs - Done! New goal: 315-320

                          Food Rules!
                          1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                          2. Target a 8hr eating window, 16 hrs fasting.
                          3. 1600 calories MAX a day
                          4. Minimum protein intake of 120g a day
                          5. Love and nourish myself, not deprive and starve myself.

                          Comment


                          • 3/18/12
                            1pm, 9-9:30pm.
                            1,804 kcal
                            182.5g protein

                            Rest day
                            Abs? EZ! \_(ツ)_/

                            My lifting goals!
                            Bench press 135 lbs.
                            Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                            Squat 225 lbs.
                            Deadlift 225-230 lbs - Done! New goal: 315-320

                            Food Rules!
                            1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                            2. Target a 8hr eating window, 16 hrs fasting.
                            3. 1600 calories MAX a day
                            4. Minimum protein intake of 120g a day
                            5. Love and nourish myself, not deprive and starve myself.

                            Comment


                            • 3/19/12
                              1:20pm, 10:20-10:50pm.
                              1940 kcal [Treat 1&2 of 3]
                              175g protein

                              Rest day. Lots of sleeping!
                              Abs? EZ! \_(ツ)_/

                              My lifting goals!
                              Bench press 135 lbs.
                              Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                              Squat 225 lbs.
                              Deadlift 225-230 lbs - Done! New goal: 315-320

                              Food Rules!
                              1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                              2. Target a 8hr eating window, 16 hrs fasting.
                              3. 1600 calories MAX a day
                              4. Minimum protein intake of 120g a day
                              5. Love and nourish myself, not deprive and starve myself.

                              Comment


                              • 3/20/12
                                12:40pm, 4pm, 7:30-8:30pm.
                                1485 kcal
                                163.6g protein

                                4:30pm: Deloading week! Deadlift day. RDL 145x6, 140x6, 135x6. Assisted chin ups: 10x4, 16x5, 22x5
                                Abs? EZ! \_(ツ)_/

                                My lifting goals!
                                Bench press 135 lbs.
                                Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                                Squat 225 lbs.
                                Deadlift 225-230 lbs - Done! New goal: 315-320

                                Food Rules!
                                1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                                2. Target a 8hr eating window, 16 hrs fasting.
                                3. 1600 calories MAX a day
                                4. Minimum protein intake of 120g a day
                                5. Love and nourish myself, not deprive and starve myself.

                                Comment

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