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Primal Journal Oso Rojo

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  • Primal Journal Oso Rojo

    Hey everyone,

    Believe it or not, I was first introduced to Paleo/Primal when I was involved with Cross Fit a few years ago. I did really well. For some reason, I decided to wantonly do a weight gain to increase my strength gains. Long story short, I herniated a disc from not doing my mobility work and not warming up properly. The final result was a 60 pound weight gain without the desired strength gains. Returning to my sloppy, high carb eating habits and careless training did me in. I could have much more effectively gained weight by slowly adding a few more eggs and sweet potatoes into the mix each day. Hind sight is always 20/20.

    I was a fat kid growing up. Hey, I'm not going to sugar coat it for you! I was always sick and asthmatic to boot. By age 13 I weighed 242 pounds and had a 42 inch waist. I got harassed about my weight pretty regularly. I had severe milk allergies beginning around middle school. The stomach cramps were crippling. In eighth grade my parents bought me weight set. IT WAS ON! I remember my first book was Stuart McRobert's Brawn and doing those high volume workouts. The high volume workouts eventually burnt me out, and I gained all my weight back my senior year of high school. The only workouts that ever left me feeling strong and fight ready were the S&C sessions from high school foot ball. My weight yo yo'd throughout college due to the mass gain and rapid weight loss cycles. Can you see a pattern begin to emerge here.

    I took a Paleo challenge in my box gym and had results that were nothing less than stellar. Allergies gone! Love handles gone! The above mentioned mass gain project ran the wheels off of my Paleo wagon.

    Anyway, my goal is to get my body fat down to around 10% and find a sustainable method for being fit while keeping my strength gains. I'm Cross Fit Football (CFBB) Certified and will use the CFFB for the bulk of my S&C (lift heavy things and sprint once in a while) and couple the S&C with some hiking on the weekends.

  • #2
    19-MAR-2012 MONDAY
    Grub a Dub-Dub
    1.Yummy shake-4 scoops of whey, 1/2C Organic Peaches,1/2 Cup Organic Raspberries, 1/2 can of coconut milk
    2.Snack-Beef Jerky
    3. Italian Chili + Broccoli
    4 Italian Chili
    SWOD
    Back Squat 307.5# x5...3x5 for 280#
    Front Squat 3RM-215#

    Comment


    • #3
      20 MAR 2012
      Grub a Dub Dub
      Same as yesterday, but 1.5 oz pasastachios for snack

      SWOD
      Rack Pulls 3RM 405#
      WOD
      5 Rounds-90 sec b/t Rounds
      Push Press 185# x1
      1 Chin
      Push Press 185# x3
      3 Chin
      Push Press 185# x Max Reps
      Max Reps Chin

      Comment


      • #4
        21 MAR 2012

        B-Smoothie-coconut milk, peaches, raspberries, 4 scoops of whey
        Snack-1 oz pistachios and a handful of olives
        Lunch-chili
        D-2 burger patties with cheese and a hot dog ( sans bun)

        Comment


        • #5
          22-MAR 2012
          B-Same Smoothie as yesterday
          S-1 oz pistachios
          L-shrimp/chicken salad with vinaigrette
          D-5 eggs and chicken sausage link

          WOD
          24" Box Jumps 3x5
          plyo push ups 3x5
          walked 1.5 miles

          Comment


          • #6
            26-MAR-2012
            B-Peach, Raspberry, coconut smoothie with 4 scoops of protein
            S-Olives (handful) w/ some Green Tea
            L-Italian Spiced Chili
            D-Same Smoothie as Breakfast- I forgot to thaw out some bacon-Garrr!

            SWOD
            BACK SQUAT 307.5#X5, 280# 3X5
            PRESS-155X1, 157.5X1, 160#X1,162.5#X1, 165#X1- I can't believe that I've gotten so weak on this

            WOD
            10X15YD Sprints
            I was a bit tired today because I woke up at oh......0430 this morning. I was a bit stressed with work in general today. Tomorrow's a new day.

            Comment


            • #7
              27 MAR 2010
              B -Guess What I ate? Same smoothie as yesterday!
              S-A handful of olives
              L-Brussel Sprouts and Italian Spiced Chili
              D-4 eggs, Brussel Sprouts, and 1 apple chicken sausage link

              SWOD
              Dead Lift 1RM-Pulled 405#, 425# Failed b/c the bar was crooked as a politician and rolled in my hands
              Chins 11,9,9
              45 degree hypers w 24# plate 3x10

              WOD
              OTM FOR 10 MIN
              1PC,1HPC, 1 PWR JERK @ 147.5#

              I definely need to work on grip strengh

              Comment


              • #8
                I had have my hard drive replaced. My training has been great. I jerked 225# for the first time in over a year last week! I'm definitely getting stronger, and I amped up my low level activity by walking about an hour on off days.
                I've also gotten some pastured pork and beef. Below are some of meals I've cooked.

                a pastured bfast.jpgbbq.jpgbok_choy.jpgBrussel Sprouts.jpgpastured_eggs.jpg

                Comment


                • #9
                  9 apr 2012
                  swod
                  weighted step ups on 20" box-115#x8,120#x8,125#x8,135#x8
                  wod
                  150 push ups-i had to run 40 yd sprints if i failed=i ran a wholelotta sprints

                  today's eats
                  b-peach/raspberry/coconut milk shake w/ 4 scoops whey
                  s-20 or so olives
                  lunch-chop steak and veggies (the grass fed meat that i bought tastes flippin' awesome)
                  d-chop steak, some veggies, and a few chocolate squares

                  Comment


                  • #10
                    10 APR 2012
                    SWOD
                    POWER SNATCH + OVERHEAD SQUAT
                    115#X2,120#X2,125#X2,130#X2,135#X2, 137.5#X2,137.5X1
                    WOD
                    7ROUNDS
                    MAX PUSH PRESS @ 185# 7,2,2,2,2,2,2,
                    +15 HOLLOW ROCKS

                    EATS
                    B-PEACH/RASPBERRY SMOOTHIE +1/2 CAN COCO MILK +4 SCOOPS OF WHEY
                    S-ABOOT 20 OLIVES
                    L-CHOP STEAK + BRUSSLE SPROUTS
                    D-CHUCK STEAK +BRUSSLE SPROUTS + MANGO+3 PIECES OF CHOCOLATE

                    Honestly, I'm feeling pretty sore from yesterday's push up. Ouch!

                    Comment


                    • #11
                      12 apr 2012
                      swod
                      front squat 225x1, 245x1, 255x1, 255x1, 245x1
                      press 155# 4x5
                      walked 15 minutes in the sun
                      eats
                      b-same smoothie as last 10 years
                      s-3 oz pistachios -3 pcs candy (no bueno)
                      l-1 half a chicken and cole slaw-this did not suck
                      s-1/2# chuck steak

                      and for your viewing pleasure
                      [ATTACH]6866[/ATTACH][ATTACH]6867[/ATTACH]

                      grock on!

                      Comment


                      • #12
                        16 apr 2012
                        swod
                        press 5x5 155#
                        chins w/ 10# 5,6,5

                        wod
                        5 rounds-squat 1 rep then do 1 20 yard cone drill right start then 1 20 yard cone drill left start-5 min between rounds
                        squat 315,320,320,325,325

                        eats
                        b-blue berry smoothie-1/2 can coconut milk, 1 cup blue berries, 4 scoops whey
                        s-20 olives + 1 0z pistachios
                        l-italian flavored beef with spinach
                        d-3/4# chop steak +4 dates

                        Comment


                        • #13
                          18 APR 2012 WEDNESDAY
                          I was sick as a dog yesterday, and I'm pretty sure that I ate half of my body weight in majool dates. I was feeling frisky during my work out today!
                          SWOD
                          Deadlift 3RM 405#
                          *I have to use a trap bar for my deadlifts b/c all of the bars at my gym are bent and roll in your hands

                          WOD
                          8 MIN AMRAP
                          2 PC 185#
                          8 DECLINE SIT UPS 2 25#

                          EATS
                          B- BLUE BERRY SMOOTHIE-SAME AS LAST POST
                          S-20 OLIVES
                          L-ITALIAN SPICED CHILI (IT'S BASICALLY SPAGHETTI SAUCE, BUT THICK LIKE CHILI) + BUKU SPINACH
                          D-1/2 # CHUCK STEAK + 4 DATES
                          5 ROUNDS
                          *BTW those were the ugliest power cleans that I've done in my life

                          Comment


                          • #14
                            19 APR 2012 THUR
                            So, a little confession to make...After I posted last night, I unleashed the Kraken on the remainder of the dates..Fructose = No Bueno. Blew it ! Today was much better.

                            SWOD

                            40 REPS OF SQUATS ANYWAY @ 250# 8,8,8,7,7,2
                            ALL I GOT TO SAY IS DADDY'S GOING TO BE SORE IN THE MORNIN'!
                            WOD
                            50 BENCH @215 ANYWAY +
                            50 POWER CLEAN ANY WAY DID 10X5 ON THESE

                            EATS
                            B-SAME BLUE BERRY SMOOTHIE AS LAST SEVEN YEARS
                            S-20 OLIVES 1 OZ PISTACHIOS
                            L-SPAGHETTI CHILI + BUKU SPINACH
                            D-CHOP STEAK 1/2 # + 1/2C CHERRIES + 3 PASTURED PORK SAUSAGE PATTIES

                            Comment


                            • #15
                              21 APR 2012
                              I'm definitely still hurting from 19 APR 2012's workout...Worst idea in human history. I'd rather listen the collective musings of Abba before doing that work out again. My cortisol levels were so high that I didn't sleep that night. I was a little bad today and had a can of Coke Zero. I instantly regretted it.

                              SWOD
                              POWER CLEAN
                              1RM 205-I'M STILL RECOUPING FROM BEING SICK AND THAT HORRIBLE WORKOUT FROM THURSDAY = CRAP PC #'S
                              3X3 185#

                              ACCESSORY WORK
                              GOOD MORNINGS 3X3 85#
                              CURLS 3X8 90#
                              PLANKS-SIDES AND REGULAR 2X60 SEC
                              WALKED 45 MIN OUTSIDE WITH SHIRT OFF = VD3

                              EATS
                              BFAST-AWESOME SMOOTHIE + 1 CUP CHERRIES ( FRUCTOSE AGAIN)
                              IMG00376-20120421-1158.jpg
                              **BY THE WAY...IF YOU ARE MARRIED, YOU MAY WANT TO POUR THAT SHAKE INTO A GLASS AND NOT DRINK DIRECTLY OUT OF BLENDER.
                              LUNCH- BABY BOK CHOY + GRASS FED CHOP STEAKIMG00378-20120421-1644.jpg
                              GRASS FED CHOP STEAK IS SO EASY EVEN A CAVE MAN CAN DO IT. JUST FLATTEN OUT (SERIOUSLY FLATTEN OUT OR YOU'LL BE COOKING ALL DAY AND THE CAST IRON WILL SMOKE LIKE CRAZY) ABOUT 1/2# OF GROUND BEEF, SALT& PEPPER, AND COOK IN A CAST IRON PAN.

                              I MAY DO SOME HAND STAND HOLDS AND PULL UPS TONIGHT IF I'M FEELING FRISKY

                              Comment

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