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Primal Journal (Johnny Rieger)

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  • Primal Journal (Johnny Rieger)

    I went into the weight room for the first time in years last night. Here is how it went:

    Exercise-Reps x weight (lbs)
    Bench - 5x185, 5x195, 5x195, 4x205, 4x205
    Squat - 5x95, 5x105, 5x115, 5x125, 5x145
    Press - 5x95, 4x105, 3x115, 2x125, 1x135

    My goal is to make it to the weights to lift heavy twice a week. I ended up doing 3 pushes this time, but will try to do 1 push and 1 pull, or 2 of one and 1 of the other in each session. Here are the main exercises I plan on doing in the weight room:

    I try to do 2 sets of 15 6-count burpees each day. I am trying to work up to 50 without stopping. When I get to that level I fugure 250 burpees a week will keep me going if I did absolutely nothing else. On the days I don't make it to the weight room, I have a couple kettlebells and also do a lot of bodyweight exercises.

    Meals 01/20/12

    B-Eggs, ham

    L-Didn't have a lot of time, when this happens I take a Tbs. of coconut oil, and that holds me over until supper.


    D-Fried Chicken-pulled of all the breading. Not the greatest meal, but was the lest offensive choice.
    Last edited by JOHNNY0306; 01-21-2012, 12:15 PM.

  • #2
    No work out today, still sore from lifting on Thursday night.

    B-3 eggs, cheddar cheese.

    L-Nothing, I didn't eat breakfast until 10:30

    S-Pork Loinn, cheese, and some jalapeno poppers. Not primal, or paleo, but I hate throwing food away and since today was my 40th day straight primal I would give in to a little treat.

    No work out today, still pretty sore.
    Last edited by JOHNNY0306; 01-22-2012, 07:20 AM.


    • #3
      Sunday 1-22-12

      B-Eggs (3) and some cheese.

      L-Chicken tortilla soup

      S-T-bone w/ paleo pesto sauce.

      Took a 45 minute walk in the cold and wind through the hills.


      • #4
        Monday 1/23/12

        B-roast beef and eggs
        L-Not Hungry, from now on I think I will label meals as 1, 2 and 3 instead of saying I skipped lunch.
        S-burger, chicken tortilla soup

        No work out, I slept in in the morning and Monday nights are to busy running kids around and making sure everybody gets fed.
        Last edited by JOHNNY0306; 01-24-2012, 09:39 AM.


        • #5
          Tuesday 1/24/11

          Meal 1: (2) Sausage and cheese omelette muffins.

          Meal 2: Roast beef w/ melted cheese

          S-salami and cheese

          3 x 10 Hanging Leg Raises
          3 x 5 Dips
          5 x 5 135lbs Clean & Press
          Last edited by JOHNNY0306; 01-24-2012, 09:02 PM.


          • #6
            Meal 1: Sausage Egg Cheese Omelette Muffins

            S: Almonds & Coconut oil

            10, 9, 8, 7, 6, 5, 4, 3, 2, 1
            16kg Kettlebell swings (2 hand)
            16kg KB rows (each arm)
            Planks: 3 sets as long as possible w/ 1 minute rest :32, :31, :25
            Captain of crush Trainer: 3 x 10 each hand
            Last edited by JOHNNY0306; 01-25-2012, 07:09 PM.


            • #7
              Meal 1: T-bone

              Meal 2: 3 Sausage, egg, and cheese omelette "muffins"

              Meal 3: 4 polish sausages

              100 mountain climbers
              75 pushups
              25 lunges
              25 Prisoner squats


              • #8
                Last night I kind of felt like I ate to much during the day. Today I decide I am going to fast. I will see how I feel tonight at dinner time, if I am doing OK, I will wait until tomorrow morning to eat again. If I don't feel like eating, but need a little hunger control, I find a tablespoon of good coconut oil takes care of my appetite.


                • #9
                  Meal 1: 4 eggs, some bacon. Actually feel less bloated than I did yesterday after fasting.

                  Meal 2: Chicken Breast
                  Last edited by JOHNNY0306; 01-29-2012, 10:01 AM.


                  • #10
                    Meal 1: 3 eggs, Bacon. MMMMM, bacon.

                    Meal 2: About 1 cup of leftover spaghetti sauce, made with elk. Cheese and some paleo pesto thrown in.

                    Meal 3: Beer cheese soup
                    Last edited by JOHNNY0306; 01-30-2012, 06:15 AM.


                    • #11
                      Today is my birthday, 38 today.


                      Went for a 35 minute walk this morning.

                      Meal 1: 4 eggs, homemade sausage.

                      Meal 2: Had the rest of the sausage from breakfast.

                      Meal 3: Chinese, not good so I won't go in to detail.
                      Last edited by JOHNNY0306; 01-30-2012, 08:15 PM.


                      • #12
                        Did a sprint workout this morning. 5 min warm up, 10x10sex sprints with 2 minutes walking in between and 10 min cool down. 36 min and change total.

                        Meal 1: 3 eggs, 1 lonely little piece of bacon
                        Meal 2: 2 slices of salami
                        Meal 3: 1/2 chicken breast

                        Work out:
                        Deadlift: 10x135, 5x185, 5x195, 5x200, 5x200, 5x205
                        Dumbell Press: 5x25, 5x35, 5x45, 5x55, 5x55
                        Pull ups: 3, 4, 3
                        Last edited by JOHNNY0306; 01-31-2012, 09:20 PM.


                        • #13
                          Meal 1: 3 eggs

                          Didn't have a chance to eat the rest of the day.

                          Workout consisted of the walking I did staking out a job.
                          Last edited by JOHNNY0306; 02-02-2012, 09:57 AM.


                          • #14
                            Meal 1: Classic, bacon & eggs

                            S: Cheddar cheese & almonds

                            Meal 2: Rib Steak

                            Tabata-12 Kg KB snatches

                            Tabata-12 Kg KB swings

                            Tabata-12 kg KB squeeze curls alternated with pushups
                            Last edited by JOHNNY0306; 02-03-2012, 08:09 AM.


                            • #15
                              Meal 1: Eggs & Bacon

                              Meal 2: Mexican, bacon wrapped shrimp on a ped of sauted onions, green peppers, and mushrooms. Refired beans and 1/2 an avacado.

                              Snack: 1/8 bar of Green & Blacks 85% chocolate
                              Last edited by JOHNNY0306; 02-04-2012, 12:30 PM.