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Primal Journal - Jake V

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  • Primal Journal - Jake V



    Current Stats and Pics










    Weekly Training Schedule:

    Monday: Lift

    Tuesday: Lift (AM) and BJJ (PM)

    Wednesday: Recovery and BJJ (Optional)

    Thursday: Lift (AM), MMA and BJJ (PM)

    Friday: Lift (AM) and BJJ (PM - Optional)

    Saturday: Recovery

    Sunday: Recovery or free workout


    BJJ = Brazilian Jiu-jitsu

    MMA = Mixed Martial Arts


    I utilize kettlebells for 90% of my lifting and most of my lifting is done to supplement my BJJ game.


    I do try and throw in several yoga sessions a week because I enjoy it and want to become my flexible. I follow Diamond Dallas Page's "Yoga for Regular Guys" DVD for this.


    Diet:

    The Primal Blueprint, of course!


    Supplements:

    Max GXL

    Multi

    Fish Oil

    Joint


    Goal:

    Lose 33 pounds by 10/2/2010 (My 25th Birthday).


  • #2
    1



    Sunday, March 21st, 2010 (195 Days Until My 25th B-Day)


    Basics

    Hours of Sleep: 9

    DOMS: None


    Training

    Workout Type: Cardio

    Energy Pre-Workout: Good

    Exercise:


    Walking - 30 Minutes @ ~130BPM


    Workout Length: 30 Minutes

    Energy In Workout: Good

    Notes: The Wisconsin weather is getting nicer, allowing me to do some outside cardio. I plan to do this multiple days a week right away in the morning. I occasionally jog a block or two during these sessions for sh*ts and giggles.


    Extra Stuff

    Z-Health Mobility Exercises x1


    Convict Conditioning:

    A1) Wall Push Ups: 1x10

    B1) Vertical Pulls: 1x10

    C1) Knee Tucks: 1x10


    Supplements

    6 Max GXL

    3 Fish Oil

    2 Joint

    1 Multi


    Diet

    2,176/103.2/100.3/199.3

    Comment


    • #3
      1



      Great journal - keep it up!

      Would you be at all interested in posting what made up your daily diet? I am kinda fascinated by what other primal eaters actually eat...


      Lxxx

      Comment


      • #4
        1



        Sure thing!


        Pre-Walk:

        1 Scoop Whey

        20oz Coffee

        1 Tbsp Half and Half


        Breakfast:

        4 Eggs

        1.5oz Ham

        1oz Cheddar Cheese

        1/2 Medium Banana

        1 C Broccoli


        Lunch:

        5oz Steak

        1 C. Broccoli

        1/2 C. Snap Green Beans

        1/2 C. Cabbage

        1oz Carrots

        +Stir Fry Sauce and Coconut oil for cooking


        Snack:

        2 Scoops Whey

        1oz Almonds


        Supper:

        7oz Chicken

        1oz Walnuts

        2 Tbsp Trader Joes BBQ Sause

        1.25 C. Broccoli

        Comment


        • #5
          1



          Monday, March 22nd, 2010 (194 Days Until My 25th B-Day)


          Basics

          Hours of Sleep: 5

          DOMS: None


          Training

          Workout Type: Lifting

          Energy Pre-Workout: Good

          Exercise:


          Practice: 15 Minutes

          -Snatch, Clean, Press, and Goblet Squat


          Man Maker: 12 Minutes of Swings Alternated with Jump Rope

          32kg*10 Minutes


          Relax Into Stretch Technique: 2 Sets/Exercise

          -Hip Flexors, Hamstrings, Low Back, Lats, and Chest


          Workout Length: 45 Minutes

          Energy In Workout: Good

          Notes: The Man Maker kicked my butt today. This was the first time I used the 32kg kettlebell for it and it destroyed me cardio wise. I tried to jump rope after doing sets with it but that just wasn't working. I stopped at 10 minutes and plan on working my way up to 12 minutes soon.


          Extra Stuff

          Z-Health Mobility Exercises x1


          Convict Conditioning:

          -Short Bridge: 1x10*

          -Shoulderstand Squats: 1x10**

          -Wall Headstand: 1x:30


          *Right hamstring cramped up horribly after the third rep making rest of the set tough.


          **I had a lot of trouble keeping my legs vertical with these today. More practice is needed.


          Supplements

          6 Max GXL

          3 Fish Oil

          2 Joint

          1 Multi


          Diet

          2,198/106.0/99.1/200.1

          Comment


          • #6
            1



            Tuesday, March 23rd, 2010 (193 Days Before My 25th B-Day)


            Basics

            Hours of Sleep: 9.5 Hours

            DOMS: Lats and Hamstrings


            Training Session One

            Workout Type: Lifting

            Energy Pre-Workout: Good

            Exercise:


            Practice: 15 Minutes

            Snatch, Goblet Squat, and Clean & Press


            Turkish Get Up: 5 Minutes

            16kg*5 Minutes


            Convict Conditioning:

            Wall Push Ups: 1x10, 1x5

            Vertical Pulls: 1x10, 1x5

            Knee Tucks: 1x10, 1x5


            Relax into Stretch Techniques: 2 Sets Each

            Hip flexors, hamstrings, low back, lats, adductors, and chest


            Workout Length: 45 Minutes

            Energy In Workout: Good

            Notes: I got my first outdoor workout of the season in today! The ground was still a little soft but it should be good to go in a week or so.


            Training Session Two

            Workout Type: MMA/Striking

            Energy Pre-Workout: Okay

            Exercise:


            Drills:

            -Three Beat Jab Drill

            -Three Beat Kick Drill

            -Focus Mitts

            -Focus Mitts, Counter Strikes to take down

            -Parry, catch, block, and counter strikes for 3 minutes

            -Counter strikes with take downs, strike from opponents guard


            Workout Length: 25 Minutes

            Energy In Workout: Good

            Notes: I occasionally do a private MMA/Striking lesson with my instructor. He does a half hour of with me and I give him a half hour of kettlebell training.


            I have no MMA ambitions, I just think its fun to learn and want to be able to beat my teammates up when we do this on Thursdays!


            Training Session Three

            Workout Type: BJJ Class

            Energy Pre-Workout: Good

            Exercise:


            Drills:

            -Pummel to Arm Drag


            Techniques:

            -Arm Drag from Guard to Farside Arm Cutter

            -Arm Drag from Guard to Inside Arm Cutter

            -Arm Drag from Guard to Farside Arm Cutter #2

            -Arm Drag from Guard to Triangle (Counter)


            Pass the Guard Drill:

            I hit three sweeps off of my back and a nice arm bar on a fellow blue belt. I don't think I have ever arm barred him from guard so that was pretty exciting. I did get my guard passed once but it was by a teammate who I work with two to three times a week, so he knows all of my tricks.


            Workout Length: 1 Hour and 15 Minutes

            Energy In Workout: Good

            Notes: -


            Extra Stuff

            Z-Health Mobility Exercises x1


            Supplements

            6 Max GXL

            3 Fish Oil

            2 Joint

            1 Multi


            Diet

            2,184/93.8/95.3/177.3/28(Alcohol)


            I had two beers at lunch while catching up with a friend. Hence the grams of alcohol listed.

            Comment


            • #7
              1



              Wednesday, March 24th, 2010 (192 Days Before My 25th B-Day)


              Basics

              Hours of Sleep: 6

              DOMS: Hamstrings


              Training

              Workout Type: Cardio

              Energy Pre-Workout: Good

              Exercise:


              Elliptical: 30 Minutes @ ~130 BPM


              Workout Length: 30 Minutes

              Energy In Workout: Good

              Notes: -


              Supplements

              6 Max GXL

              3 Fish Oil

              2 Joint

              1 Multi


              Diet

              2,309/116.4/87.1/199.9

              Comment


              • #8
                1



                Thursday, March 25th, 2010 (191 Days Before My 25th B-Day)


                Basics

                Hours of Sleep: 6

                DOMS: Hamstrings


                Training Session One

                Workout Type: Lifting

                Energy Pre-Workout: Good

                Exercise:


                "The Widow Maker"

                -Double KB Clean, Double KB Squat, and Double KB Press: 2, 4, 6, 8, 10, 8, 6, 4, 2:

                20kg(2) (2-6) and 16kg(2) (8-10-2)


                -Rest :10 After Each Set


                -Double Swings: 6, 9, 12, 15, 18, 15, 12, 9, 6:

                20kg(2) (6-12) and 16kg(2) (15-18-6)


                -Rest :10 After Each Set and Then Go Back to Double Lifts


                Workout Length: <20 Minutes

                Energy In Workout: Good

                Notes: Wow, I got my ass stomped by this workout. My friend is a kettlebell instructor and wanted to bring me through this to show how much work you can get done in a short amount of time. I haven&#39;t been this tired after a workout in years.


                My shoulders got destroyed by the cleans and the presses. This made everything else near impossible. I did not get all my double lifts and double swings in towards the top of the pyramid.


                I plan to start working this into my workout plan once a week from now and and work up to using double 24kg kettlebells.


                Training Session Two

                Workout Type: No Gi BJJ

                Energy Pre-Workout: Good

                Exercise:


                Drills:

                -Flow Drill


                Techniques:

                -Half Guard Pass #1

                -Half Guard Pass #2

                -Top Half Guard to Banana Split

                -Seated Rear Mount Escape

                -Seated Rear Mount Escape to Arm Bar

                -Seated Rear Mount Escape to Roll Over


                Open Rolling:

                I rolled with Evan and tapped him with a triangle from guard, d&#39;arche choke from side control, and an arm bar from triangle position.


                Workout Length: 1 Hour and 15 Minutes

                Energy In Workout: Good

                Notes: -


                Supplements

                6 Max GXL

                3 Fish Oil

                2 Joint

                1 Multi


                Diet

                2,334/113.5/98.6/211.6


                Random Thoughts

                I&#39;m working on kicking my addiction to Monster Energy Drinks. I do drink the sugar free ones but I know they are not healthy for me and they aren&#39;t cheap. I drank two of them and really didn&#39;t need to. I like the taste but don&#39;t get an energy kick from them anymore.

                Comment


                • #9
                  1



                  Friday, March 26th, 2010 (190 Days Before My 25th B-Day)


                  Basics

                  Hours of Sleep: 6

                  DOMS: Hamstrings


                  Training

                  Off Day


                  Supplements

                  6 Max GXL

                  3 Fish Oil

                  2 Joint

                  1 Multi


                  Diet

                  2,333/118.1/70.0/210.9 + Binge Food


                  I went to see a movie with some friends and got a small popcorn. Unfortunately, I let that turn into more than a small cheat meal. I went home and ate two peanut butter and jelly sandwiches, a small bowl of Doritos, and a bran muffin.


                  This is the big thing I struggle with go off any diet/eating style. I just say f-it and eat for the sake of eating.


                  Random Thoughts

                  My hamstrings hurt like hell from yesterday and decided to take the day off.

                  Comment


                  • #10
                    1



                    Saturday, March 27th, 2010 (189 Days Before My 25th B-Day)


                    Basics

                    Hours of Sleep: 7

                    DOMS: Hamstrings


                    Training

                    Off Day


                    Extra Stuff

                    -GTG Pull-Ups: 4 sets of 4 reps (16 Total Reps)


                    Convict Conditioning:

                    -Wall Push Ups: 1x10, 1x10

                    -Short Bridge: 1x10, 1x5


                    Supplements

                    6 Max GXL

                    3 Fish Oil

                    2 Joint

                    1 Multi


                    Diet

                    2,341/130.4/63.8/196.2 + Binge Food


                    Once again, binge problems, ugh. I went to a friends to watch the UFC fights and before I knew it I was eating the chips and eclairs my friend had laid out. Which turned into Taco Bell and a peanut butter and jelly sandwich when I got home. I kept telling myself after eating at my friends "I&#39;ll eat better tomorrow" or "Tomorrow will be the day I stop eating like this." What I really need to do is limit myself!

                    Comment


                    • #11
                      1



                      It&#39;s hard to resist those energy drinks, I loved the red bull! There was one in the store I saw today that had 2G carbs. It was in the organic section. I can&#39;t remember the exact brand name though.

                      I&#39;m thinking of starting my own log. I visit this site ALL the time. I have 8 more pounds to go so maybe It will help motivate me.

                      Comment


                      • #12
                        1



                        Underwaterer-


                        I used to be a Red Bull guy but switched to Monster to save .50 cents lol. They are like crack.


                        Definitely start a log here. There are a lot of great people on this board that are there to encourage you. That last eight pounds won&#39;t be a problem.

                        Comment


                        • #13
                          1



                          Sunday, March 28th, 2010 (188 Days Before My 25th B-Day)


                          Basics

                          Hours of Sleep: 9

                          DOMS: None


                          Training

                          Workout Type: Yoga

                          Energy Pre-Workout: Good

                          Exercise:


                          YRG - 20 Minute Workout


                          Workout Length: 30 Minutes

                          Energy In Workout: Good

                          Notes: My hamstrings finally felt back to normal today after Thursdays ass kicking. I forgot how good I feel after I do YRG!


                          Extra Stuff

                          -GTG Pull-Ups: 5 sets of 3 reps (15 Reps)


                          Convict Conditioning:

                          Knee Tucks: 1x10, 1x10


                          Supplements

                          6 Max GXL

                          3 Fish Oil

                          2 Joint

                          1 Multi


                          Diet

                          2,132/104.2/90.9/195.1


                          I finally got my eating back under control today!

                          Comment


                          • #14
                            1



                            Monday, March 29th, 2010 (187 Days Before My 25th B-Day)


                            Basics

                            Hours of Sleep: 5

                            DOMS: None


                            Training

                            Workout Type: Lifting

                            Energy Pre-Workout: Good

                            Exercise:


                            "The Widow Maker"

                            -Double KB Clean, Double KB Squat, and Double KB Press: 2, 4, 6, 8, 10, 8, 6, 4, 2:

                            16kg(2)


                            -Rest :30 After Each Set


                            -Double Swings: 6, 9, 12, 15, 18, 15, 12, 9, 6:

                            16kg(2)


                            -Rest :30 After Each Set and Then Go Back to Double Lifts


                            Workout Length: -

                            Energy In Workout: Good

                            Notes: I put myself through the "Widow Maker" again today but changed it some. Instead of taking ten seconds between each set I took 30 seconds in hopes it I would get all my reps in. Unfortunately, my shoulders pooped out before I could get all my presses in around 8-10-8.


                            If I continue with this, I&#39;ll stick with 30 second rest periods until I get all my reps in, then shave off five seconds each time until I can get it done with ten second breaks.


                            Extra Stuff

                            -GTG Pull-Ups: 3 sets of 3 reps (9 Total Reps)

                            -GTG Negative Pistols: 5 sets of 1 rep/Leg (5 Total Reps/Leg)


                            Convict Conditioning:

                            Wall Push Ups: 1x15, 1x20

                            Short Bridges: 1x10, 1x10


                            Supplements

                            3 Max GXL*

                            2 Fish Oil*

                            1 Joint*

                            1 Multi


                            *I forgot to take my last serving of these three supplements, doh!


                            Diet

                            2,206/113.3/87.7/199.7

                            Comment


                            • #15
                              Tuesday, March 30th, 2010 (186 Days Before My 25th B-Day)

                              Basics
                              Hours of Sleep: 5
                              DOMS: Shoulders

                              Training
                              Workout Type: BJJ
                              Energy Pre-Workout: Good
                              Exercise:

                              Techniques Covered:
                              -Standing Wrist Control to Take Down
                              -Kimura Step Over Lock
                              -Bow and Arrow Arm Bar
                              -Gi Choke/Far Arm Cutter/Same Side Arm Cutter Combo
                              -Escape from Side Control

                              Side Control Escape Drill:
                              I did a decent job with this drill tonight. I only got mounted once and failed to gain mount or submit someone twice out of a half hour of it.

                              Workout Length: 1.5 Hours
                              Energy In Workout: Good
                              Notes: -

                              Extra Stuff
                              Convict Conditioning:
                              Wall Headstand: 1x:45 (+:10)
                              Knee Tucks: 1x15, 1x10 (+5 Reps)

                              Supplements
                              6 Max GXL
                              3 Fish Oil
                              2 Joint
                              1 Multi

                              Diet
                              2,214/112.2/85.7./196.3

                              Comment

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