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Big Jim's Primal Journal

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  • #16
    Monday, 23 January 2012

    08:00 - Lift
    Preworkout
    Warmup/dynamic stretch
    Clean and press 1x5@50lbs, 1x3@80lbs, 5x3@110lbs
    Stretch

    12:00 - Feed
    4 cage free eggs, freid in ghee w/Mrs dash
    4 strips all natural, uncured bacon

    15:00 - Feed
    Large bowl of goat stew
    Clementine
    Last edited by Big Jim; 01-23-2012, 02:34 PM.

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    • #17
      Tuesday, 24 January 2012

      07:00 - Convict Conditioning
      Preworkout
      Warmup/dynamic stretch
      Full Pushup 3x10 dog assisted 1x10
      Full squat 4x10

      16:00 - Feed
      Large snack plate with kalamatas, sliced cucumber, machengo cheese, macadamias

      20:00 - Feed
      Small snack plate with sliced apples, carrots, bananas, extra dark chocolate squares and almond butter for dipping, shared with wife

      21:00 - Feed
      Bowl "chili" (ground beef, stewed with diced sweet potato, onion, pepper, tomato, mushroom, broccoli)

      23:30 - Feed
      Tanka bar
      Banana
      Handful of raisins
      Last edited by Big Jim; 01-25-2012, 07:45 AM.

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      • #18
        Wednesday, 25 January 2012

        09:15 - Lift
        Preworkout
        Warmup/dynamic stretch
        Hammer Strength Incline Press, 1x10@90lbs, 1x6@180lbs, 2x1@135lbs (left arm only)
        Hammer Strength Chest Press, 3x6@90lbs (left arm only)

        13:00 - Feed
        4 cage free eggs, fried in ghee with Mrs Dash
        4 links all natural, uncured pork breakfast sausage

        15:30 - Run
        1.6 miles, 14:26, with dogs

        21:00 - Feed
        Large snack plate with kalamatas, machengo, blueberries, sliced portabella, sliced cukes
        Last edited by Big Jim; 01-25-2012, 08:12 PM.

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        • #19
          Thursday, 26 January 2012

          07:30 - Walk
          .5 mile with dogs

          08:00 - Lift (aborted, late for school)
          Preworkout
          Warmup/dynamic stretch

          11:30 - Feed
          3 cage free eggs, fired in ghee
          6 rashers, all natural uncured bacon

          16:00 - Feed
          2 links pork bratwurst
          1 bowl red cabbage salad with cukes, bell pepper, mango, olive oil

          20:30 - Feed
          Small snack plate with kalamatas, dry roasted cashews, fresh strawberries, sliced cukes, dried cranberries, manchego cheese
          Last edited by Big Jim; 01-26-2012, 07:51 PM.

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          • #20
            Friday, 27 January 2012

            12:00 - Feed
            Couple handfuls of cashews and dried cranberries

            17:30 - Walk
            .5 mile with dogs

            20:00 - Feed (Birthday party at hibachi grill)
            Cucumber/crab salad
            Small bowl miso super
            Small rib eye steak
            Fried rice
            Mixed veg

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            • #21
              Saturday, 28 January 2012

              January Monthly Review

              Progress toward goals:

              1) Get down to 220 lbs (Starting weight: 266 lbs): Current weight 264 lbs, weight loss appears to be stalling.

              2) Do an unsupported handstand push up, a one-arm pull up, and clean & press my bodyweight: I can hold an unsupported headstand 30 sec, do 5-6 full pullups, and have been clean & pressing 110 lbs in my last two sessions.

              3) Complete Warrior Dash race in St Louis in September: Runs are getting easier, last run time (1.6 miles, 14:26) translates to about 30 min 5k. Not great, but improving.

              4) Pass my PhD qualifying exams without getting overly stressed: Classes have begun and my impression is that things will be working much more smoothly this semester.

              Remarks/adjustments to plan:

              1) My weight loss really seems to be stalling, after a great start. From my starting weight last fall I gained a little over the holidays, then relost it, and am down a couple more pounds, but this has slowed noticeably in the past few weeks. I've been settling into a new routine with the start of a new semester, and I need to get my meal plans nailed down better to avoid too many cheat meals taken on the run between classes and other activities. Also I feel like I've been relying too heavily on dairy (mostly cheese) as a protein source as opposed to good quality meats. Need to devote some effort today to planning meal/prep time during the week to ensure adequate meat/fat intake with less reliance on quick snacks.

              Healthwise in general I feel a noticeable improvement despite the stalled weight loss. The knee pain and stiffness that I had been experiencing over most of the past year is completely gone, despite running a couple times a week and squatting to full depth. I've also experienced reduced wheezing/allergy symptoms again despite running outdoors in cool weather and relying less on related medications. I suspect both phenomena are related to reduced intake of inflammatory toxins in diet.

              2) The Convict Conditioning workouts have been hard to stay motivated to stick with. I think I would really enjoy them more if I could do it outdoors during nicer weather. Doing pushups, pullups, etc indoors in a stuffy apartment just isn't doing it for me right now. I think for now I'm going to switch to a dedicated strength program using free weights (probably Stronglifts) utilizing the excellent facilities at the university. I will pick up the CC exercises again as the weather improves later this spring. In the mean time, building up general strength should at indirectly help keep me moving toward my goals.

              3) Runs with the dogs are going great. No real need to change except to adjust scheduling to fit with class times and new lifting routine.

              4) I need to do a better job of getting to bed earlier to get adequate rest. I have a really bad habit of staying up late. Setting daily alarm for 9 PM to enforce bed time schedule better. Coursework is has begun and I've started working on the first round of assignments. So far so good.

              Journal Entry

              08:00 - Feed
              2 cage free eggs, fried in ghee with Mrs Dash
              Clementine

              14:00 - Walk
              1.6 miles with dogs

              21:00 - Feed
              Large snack plate with kalamatas, machego cheese, sliced cuke, strawberries
              Last edited by Big Jim; 01-29-2012, 06:45 PM.

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              • #22
                Sunday, 29 January 2012

                11:00 -Walk
                .75 mile with dogs

                12:00 - Feed
                2 cage free eggs, fried in ghee
                2 links, uncured chicken suasage

                17:00 - Feed
                Lamb steak
                Mixed veg, (broccoli, cauliflower, carrot) sauteed in ghee with Mrs Dash

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                • #23
                  Friday 3 February 2012

                  Been sick the past several days. Haven't really been eating at all. Quite dehydrated as well. Feeling better now so I'm working my way back into it.

                  10:30 - Feed
                  2 cage free eggs, fried in ghee
                  4 strips all natural, uncured turkey bacon

                  15:00 - Feed (cheat meal)
                  Medium italian sub

                  19:00 - Feed
                  Large plate of mixed stirfried veg with shredded beef and pork
                  3 small eggrolls
                  Last edited by Big Jim; 02-03-2012, 06:54 PM.

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                  • #24
                    Saturday, 4 Feb 2012

                    12:00 - Feed
                    4 cage free eggs, fried in bacon grease
                    6 strips all natural, uncured turkey bacon

                    14:00 - Feed
                    10 Flaxsnax (flax/sunflower/sesame seed crackers

                    15:00 - Feed
                    Small snack plate with all natural uncured salami, machengo, clementine

                    17:00 - Walk
                    .5 mile with dogs

                    19:00 - Feed (3 course feast)
                    1) coconut shrimp, plantain chips fried in coconut oil, deviled eggs with smoked salmon
                    2) seared lamb sirloin tips, curried cauliflower, cabbage salad
                    3) chocolate coconut custard

                    22:00 - Feed
                    small bowl cabbage salad, 2 leftover lamb tips, 12 castelveltrano olives, small chuck double cream glouster w/onion and chive

                    Comment


                    • #25
                      Sunday, 5 February 2012

                      09:30 - Walk
                      .75 mile with dogs and wife

                      10:00 - Feed
                      4 cage free eggs, fried in coconut oil

                      14:30 - Feed (Cheat meal)
                      3 steak chalupas from taco bell

                      19:00 - Feed
                      small snack plate with castelveltranos, uncured salami, double cream glouster,
                      small bowl homemade veggie soup w/bone broth
                      chocolate coconut custard

                      22:00 - Feed
                      Banana
                      Clementine
                      Tanka bar
                      Tablespoon almond butter
                      .35 oz extra dark chocolate
                      Last edited by Big Jim; 02-06-2012, 09:22 AM.

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                      • #26
                        Monday, 6 Feb 2012

                        06:30 - Walk
                        .5 mile with dogs and wife

                        07:30 - Lift
                        Preworkout
                        Warmup/dynamic stretch
                        Back squat 5x5 @85lbs
                        Bench press 5x5 @95lbs
                        Bentover row 5x5 @95lbs
                        Stretch

                        09:00 - Feed
                        Protein shake

                        09:30 - Weigh in
                        261 lbs

                        10:45 - Feed
                        3 cage free eggs, fried in ghee

                        13:00 - Feed
                        small snack plate with uncured salami, double cream glouster
                        small bowl cabbage salad

                        16:00 - Run
                        1.5 miles with dog, easy pace with bursts of speed, ~15 minutes

                        19:00 - Feed
                        Small bowl of cabbage salad
                        Banana
                        Clementine
                        Handful of macadamias
                        Last edited by Big Jim; 02-09-2012, 07:24 AM.

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                        • #27
                          Tuesday, 7 February 2012

                          06:30 - Walk
                          .75 mile with wife and dogs

                          12:00 - Walk
                          1.6 miles with dogs

                          20:30 - Feed (cheat meal)
                          BBQ beef brisket sandwich
                          French fries
                          Nachos

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                          • #28
                            Wednesday, 8 February 2012

                            09:00 - Lift
                            Preworkout
                            Warmup/dynamic stretch
                            Back squat 5x5@85lbs
                            DB Overhead press 5x5@50lbs
                            Deadlift 1x5@135lbs
                            Stretch

                            10:30 - Feed
                            Whey protein shake

                            12:30 - Feed
                            .9 lb skirt steak

                            16:00 - Walk
                            .5 mile with dogs

                            19:00 - Feed
                            Small bowl ground lamb with pistachios, onion, bell pepper

                            21:00 - Feed
                            Small snack plate with macadamias, pistachios, raisins, dried goji berries, deviled egg, apple

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                            • #29
                              Thursday, 9 Feb 20112

                              07:30 - Walk
                              .5 mile with dogs

                              08:00 - Feed
                              3 cage free eggs, fried

                              11:00 - Run
                              1.8 miles with dogs, 15:07

                              16:00 - Walk
                              1.6 miles with dogs

                              18:00 - Feed (Wife's birthday dinner)
                              Chicken satay
                              Panang beef curry
                              Pad See Eu
                              Fried Banana

                              20:45 - Feed
                              Protein shake
                              Last edited by Big Jim; 02-09-2012, 07:58 PM.

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                              • #30
                                Friday, 10 February 2012

                                08:30 - Lift
                                Preworkout
                                Warmup/dynamic stretch
                                Back squat 5x5@85lbs
                                DB Bench press 5x5@100lbs
                                Pullup (neutral) 2x5, 1x4, 2x2
                                Stretch

                                10:00 - Feed
                                Banana
                                Protein shake

                                MDA website down over the weekend due to malware attack.
                                Last edited by Big Jim; 02-13-2012, 11:11 AM.

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