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Primal Journal -- Francisman

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  • Primal Journal -- Francisman

    I just hope I keep up with this Thread at least on a weekly basis...

    Coz today I just ingested 'crap'

  • #2
    Day 1: Assessment

    Timestart:1:30AM
    Fitness Assessment:

    Pull Up: 4
    Push Up: 14
    Squat:62
    Dive Bomber: 12
    Front Plank: 36sec

    Done: 1:56AM

    Comment


    • #3
      Timestart:3:00AM
      Workout:

      Pull Up: 10Rep, 1 Leg assist
      Push Up: 10
      Ab Bicycle: 10rep/side
      Ab Vacuum 10 sets x 10 sec/set
      Front Plank: 36sec x 2
      Left Side Plank: 35 sec
      Right Side Plank: 35 sec

      Done: 3:20AM

      Egg: 4 PCS
      Last edited by Francisman; 01-18-2012, 05:20 AM.

      Comment


      • #4
        PUSH UP (carrying 40lbs nephew at the back)
        Warm up: 8 body weight push ups
        5 sets of 2,2,3,3,3 reps total of 13 reps (nephew at the back)

        DIP
        5 sets of 2,2,3,3,3 reps total of 13 reps

        CURL - SHOULDER PRESS
        Warm UP: 6 reps of 10lbs
        12 reps of 30lbs each arm

        Egg: 4PCS
        Last edited by Francisman; 01-18-2012, 09:47 PM. Reason: Placed "(Nephew..)"

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        • #5
          Pull UP:
          5 sets of 2 reps

          Comment


          • #6
            Bulgarian Squat:
            2 sets, 5 reps each lag, carrying my 40lbs nephew

            Ab Vacuum:
            10 reps, 12 sec each rep

            Myotatic Crunch:
            3 sets of 6reps

            Comment


            • #7
              15 hrs 30min fasted before workout

              Weighted PUSH UP (carrying 40lbs nephew at the back)
              Warm up: 2 sets of 10 reps body weight push ups
              5 sets of 2,2,3,3,3 reps total of 13 reps (nephew at the back)

              DIP
              5 sets of 2,3,3,3,3 reps total of 14 reps

              Then after 16 hrs of fasting: Lunch of Rice, hotdogs and omelet, and a 12oz of vodka .. After 38 mins:

              Two-Arm Kettlebell Swing
              Sets of 6, 20, 20, 20, 20, 20 reps @ 25kgs

              CURL - SHOULDER PRESS
              Warm UP: 2 sets of 10 reps @ 10lbs
              2 sets of 10 reps @ 30lbs

              Comment


              • #8
                20 hrs fasted before workout

                PUSH UP
                Warm up: 2 sets of 10 reps Kneeling push ups
                3 sets of 10,6,10 reps Decline Push ups total of 26 reps

                DIP
                3 sets of 5,6,6 reps total of 17 reps

                Ab Vacuum
                Note: In between 3min rest per set: Ab Vacuum 10 sets of 13 sec reps

                CURL - SHOULDER PRESS

                Warm Up:
                2 sets of 10 reps curl-press @ 10lbs
                1 set of 10 rep side lateral raise @ 10lbs
                2 sets of 5 reps curl-press @ 30lbs

                Then after 21 hrs of fasting: Dinner of Rice, 4 whole eggs, meatballs and soup .. After 1 hour:

                Two-Arm Kettlebell Swing
                Sets of 6, 20 reps @ 25kgs

                Then A bottle of beer.
                Number of meals in a day: 1

                Comment


                • #9
                  LATE LOG:

                  Feb 5, 2012

                  Pull up: 4 sets of 5 reps, one leg in chair
                  Last edited by Francisman; 02-09-2012, 08:21 AM. Reason: 2011-2012

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                  • #10
                    LATE LOG:

                    Feb 7, 2012

                    SQUATS

                    40 Bodyweights Squats
                    10 B - Squats Each Leg
                    10 Alternate Lunges
                    10 Alternate Bulgarian Split Squat

                    PULL UP

                    Warm up: 16lbs Medicine ball row x 10
                    Pull up: 4 sets of 5 reps, one leg in chair
                    3 sets of 3 reps, half pull up

                    ABS
                    Vacuum: 3 sets of 12sec
                    Plank: 35 sec

                    Comment


                    • #11
                      After week 1
                      Week01_mda.jpg

                      After week 3
                      Week03_mda.jpg

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