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  • Primal Journal (Monkspeed)

    My name is Onur, i'm married and nearly 37. I've been primal since 26 June 2013.

    I can't remember why I stumbled onto Mark's website but I do remember when I signed up to his mailing list and received the free books, I read them and was so greatly intrigued, so I bought the full book from the kindle store and was immediately hooked. Everything he said just sounded so right, I decided to live primally with immediate effect.

    A few days later I incorporated Martin Berkhan's 16/8 Intermittent Fasting protocol as well. 21:00 - 13:00 fasting and 13:00 - 21:00 feeding window.

    I had a head ache and crap energy for a few days (carb flu), but knew that would pass soon. After a few weeks I started to feel good. Its been hard ditching some things but I feel much better now so it must be working. I love bread, pasta, and sweet deserts like baklava! So initially it was tough to give them up, but once I began feeling good, I knew it was worth it.

    I managed to convince my wife to also live primally, and even got her to sign up to the gym so now we go together! :-)

    I go weight training around 11:00 and always in a fasted state. I did have a strength workout journal over on the askscooby.com but of course when he took the forum offline without warning, it all went.. :-(

    I don't have any goals per se, just to be healthy, and be the best version of myself that I can be. I have always been underweight for my height (6ft 3in/191cm), but I have been 'skinny fat' since as long as I can remember so, as long as I loose my 'skinny fat' look and put on a bit of muscle I am happy. I've always thought I should be around 80-85kg but I'm realistic and know that will probably take many years to accomplish. No rush :-)


    JUNE 26 2013 --------------

    Began living according to Primal Blueprint Laws. A few days later I also incorporated Intermittent Fasting 16/8 ala Martin Berkhan.

    Starting weight: 77kg (18%-20% body fat (my guesstimate))


    AUGUST 30 2013 -----------------

    Trying RPT training method as per Mr Berkhan.

    Squat:
    75kg x 5
    67.5kg x 7
    60kg x 8

    Dip:
    BW 72kg
    +10kg x 6
    +3kg x 7
    BW x 10

    Incline Dumbbell Bench Press
    15kg db's x 6
    12kg db's x 8
    10kg db's x 10

    Notes: I quite like the RPT style, I think I will keep it going

    AUGUST 31 2013 ----------------

    Treadmill: walking slow pace 6km in 1hr 24min


    SEPTEMBER 3 2013 ---------------

    Deadlift
    120kg x 2
    110kg x 4

    Chins
    BW 71.3kg
    +10kg x 6
    +3kg x 9 (just)
    BW x 10

    OHP
    40kg x 5
    35kg x 8
    30kg x 9


    SEPTEMBER 4 2013 ----------------

    Weight: 71.1kg (14.5% bf)

    40 mins treadmill slow pace.
    Last edited by monkspeed; 09-15-2013, 02:57 AM.
    My PB Journal

  • #2
    05 SEPTEMBER 2013 -----------------
    71.1kg (14.5% bf)

    60 mins 5.5km treadmill slow pace.

    Wide grip pull up
    14/12/8
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    • #3
      Friday 6 September 2013 ------------

      SQUAT
      80kg x 2 (couldn't push out of the hole on 3rd)
      75kg x 6
      67.5kg x 10

      DIPS
      BW 71kg
      +10kg x 7
      +3kg x 10
      BW x 10

      Feeling knackered!

      Incline bench press
      20kg db's x 0 (just couldn't extend right arm)
      15kg db's x 7
      12.5kg db's x 12
      /\
      | - 1:30 rest
      \/
      Bench Press
      40kg x 8


      Saturday 7 September 2013 -------------

      Legs dying from yesterdays squat session but feeling good today.
      BF: 14.7%

      Treadmill: Walking Slow pace. 5.07km in 1hr 5s

      Considering sprint session for tomorrow...

      My PB & Workout Log
      Last edited by monkspeed; 09-09-2013, 05:26 AM.
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      • #4
        Monday 9th September 2013

        BW 71.3kg (14.7% bf)

        Treadmill: Slow walking 6.01km in 1hr 16mins

        NOTES:
        Legs still a bit sore from the last squatting session but feeling good. Had a massive fruit salad followed by two slices of baklava yesterday which was very naughty!

        My PB & Workout Log
        Last edited by monkspeed; 09-09-2013, 05:21 AM.
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        • #5
          Tuesday 10 September 2013

          Deadlift
          120kg x 1 (Super tough today)
          110kg x 4

          Chins
          BW 71.2kg
          +6kg x 8 (I think)
          +3kg x 8
          BW x 8

          OHP
          40kg x 6
          35kg x 8
          30kg x 9
          +2.5kg next week

          Notes:
          Felt tired today.
          Struggled with the Deadlift but OHP felt great.
          Possible short jog yesterday interfered with the DL?
          Forgot my backpack so had to use silly ankle strap weights.

          Good job.

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          • #6
            11 September 2013

            Weight: 70.6kg (15.5% bf)

            Treadmill: Walking 5.72km 1hr 20mins


            12 September 2013

            Treadmill: 0.72km in 10mins
            Cycling: 4.02km in 15 mins


            13 September 2013

            Weight: 70.6kg (14.3% bf)

            Squat:
            80kg x 4 (PR!)
            72.5kg x 6
            65kg x 8
            2 mins rest between sets. Sets not to failure.

            Dips:
            BW +10kg x 10
            BW +5kg x 7
            BW x 7
            2 mins rest between sets.

            Bench Press:
            50kg x 4 (PR!)
            45kg x 5
            2 mins rest

            Incline Bench Press:
            15kg db's x 10
            15kg db's x 8 (just!)
            2 mins rest.

            NOTES:
            Three sets of heavy dips is taxing me on the bench press, maybe I should only do two sets of dips, then two sets of bench and then two sets of incline?

            Smashing PR's today. Well done, good job!

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            • #7
              Sunday 15 September 2013

              8 x ~80 metre sprints (kneeling starts)
              Roughly ~2 mins rest in between sets.

              NOTES:
              Last set was tough, legs just about carried me, but remarkable improvement from last sprint session nearly two months ago. Breathing and recovery is now much better, and distance slightly longer (~60 metres vs 80m), also sets increased (6 vs 8).

              Good job for getting out there! :-)

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              • #8
                Monday 16 September 2013

                BW: 71kg (15.5% bf)

                Treadmill: Walking - 5km in 1hr 10mins


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                • #9
                  Tuesday 17 September 2013

                  BW: 71kg (15.5% bf)

                  Deadlift
                  110kg x 5 (with belt and mixed grip)
                  100kg x 6 (raw, normal grip)

                  Chins
                  +10kg x 7
                  +5kg x 6
                  2 mins rest

                  OHP
                  42.5kg x 3
                  37.5kg x 4

                  NOTES:
                  Still feeling exhausted and sore from Sunday's sprint sessions.
                  I've cut sets from 3 to 2 and stopping at +1 rep on last set.

                  My PB & Workout Log
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                  • #10
                    Thursday 19 September 2013

                    BW: 70.9 (14.73% BF)

                    Treadmill: Walking 4.23km in 1hr

                    NOTES:
                    Yesterday and today I've had a big dollop of butter in my black coffee (no sugar of course).
                    I'll see how it affects my performance with my workout tomorrow compared to normal plain black coffee.

                    My PB & Workout Log
                    Last edited by monkspeed; 09-19-2013, 07:08 AM.
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                    • #11
                      Friday 20 September 2013

                      BW: 70.9kg (14.73% BF)

                      Squats:
                      80kg x 4
                      3 mins rest
                      72.5kg x 5

                      Dips:
                      +15kg x 6
                      2 min rest
                      +8kg x 5

                      Incline BP:
                      17kg db's 7/8/4
                      2 min rest per set

                      Notes:
                      Knackered with a capital F.

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                      • #12
                        Saturday 21 September 2013

                        Treadmill: Walked 3.5k for 50mins.
                        Walked about 2-3k outside as well.


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                        • #13
                          Sunday 22 September 2013

                          Sprint:
                          Quads and hams are killing me, especially in right leg. Had a really shit nights sleep, so probably have not repaired at all?
                          Anything more than a light jog stimulates intense cramp like pain.



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                          • #14
                            Monday 23rd September 2013

                            Walking: about 10km in 2hr 30ish mins. In about 32 Celsius heat (wow this was tough).


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                            • #15
                              Wednesday 25th September 2013

                              BW: 60.9kg (14.73% BF)

                              Deadlift
                              120kg x 2
                              110kg x 3
                              3 min rest

                              Chins
                              +15kg x 5 (PB)
                              +8kg x 6
                              2 min rest

                              OHP
                              42.5kg x 4 (push pressed 1st and last rep)
                              37.5kg x 7 (push pressed 1st and last rep)
                              2 min rest.

                              NOTES:
                              Felt a bit dizzy while doing 120kg deadlifts...
                              Chins felt great.
                              OHP felt tough.


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