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Thread: Primal Journal -- Francisman page

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    Red face Primal Journal -- Francisman

    Primal Blueprint Expert Certification
    I just hope I keep up with this Thread at least on a weekly basis...

    Coz today I just ingested 'crap'

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    Post Day 1: Assessment

    Timestart:1:30AM
    Fitness Assessment:

    Pull Up: 4
    Push Up: 14
    Squat:62
    Dive Bomber: 12
    Front Plank: 36sec

    Done: 1:56AM

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    Timestart:3:00AM
    Workout:

    Pull Up: 10Rep, 1 Leg assist
    Push Up: 10
    Ab Bicycle: 10rep/side
    Ab Vacuum 10 sets x 10 sec/set
    Front Plank: 36sec x 2
    Left Side Plank: 35 sec
    Right Side Plank: 35 sec

    Done: 3:20AM

    Egg: 4 PCS
    Last edited by Francisman; 01-18-2012 at 04:20 AM.

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    PUSH UP (carrying 40lbs nephew at the back)
    Warm up: 8 body weight push ups
    5 sets of 2,2,3,3,3 reps total of 13 reps (nephew at the back)

    DIP
    5 sets of 2,2,3,3,3 reps total of 13 reps

    CURL - SHOULDER PRESS
    Warm UP: 6 reps of 10lbs
    12 reps of 30lbs each arm

    Egg: 4PCS
    Last edited by Francisman; 01-18-2012 at 08:47 PM. Reason: Placed "(Nephew..)"

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    Pull UP:
    5 sets of 2 reps

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    Bulgarian Squat:
    2 sets, 5 reps each lag, carrying my 40lbs nephew

    Ab Vacuum:
    10 reps, 12 sec each rep

    Myotatic Crunch:
    3 sets of 6reps

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    15 hrs 30min fasted before workout

    Weighted PUSH UP (carrying 40lbs nephew at the back)
    Warm up: 2 sets of 10 reps body weight push ups
    5 sets of 2,2,3,3,3 reps total of 13 reps (nephew at the back)

    DIP
    5 sets of 2,3,3,3,3 reps total of 14 reps

    Then after 16 hrs of fasting: Lunch of Rice, hotdogs and omelet, and a 12oz of vodka .. After 38 mins:

    Two-Arm Kettlebell Swing
    Sets of 6, 20, 20, 20, 20, 20 reps @ 25kgs

    CURL - SHOULDER PRESS
    Warm UP: 2 sets of 10 reps @ 10lbs
    2 sets of 10 reps @ 30lbs

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    20 hrs fasted before workout

    PUSH UP
    Warm up: 2 sets of 10 reps Kneeling push ups
    3 sets of 10,6,10 reps Decline Push ups total of 26 reps

    DIP
    3 sets of 5,6,6 reps total of 17 reps

    Ab Vacuum
    Note: In between 3min rest per set: Ab Vacuum 10 sets of 13 sec reps

    CURL - SHOULDER PRESS

    Warm Up:
    2 sets of 10 reps curl-press @ 10lbs
    1 set of 10 rep side lateral raise @ 10lbs
    2 sets of 5 reps curl-press @ 30lbs

    Then after 21 hrs of fasting: Dinner of Rice, 4 whole eggs, meatballs and soup .. After 1 hour:

    Two-Arm Kettlebell Swing
    Sets of 6, 20 reps @ 25kgs

    Then A bottle of beer.
    Number of meals in a day: 1

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    LATE LOG:

    Feb 5, 2012

    Pull up: 4 sets of 5 reps, one leg in chair
    Last edited by Francisman; 02-09-2012 at 07:21 AM. Reason: 2011-2012

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    LATE LOG:

    Feb 7, 2012

    SQUATS

    40 Bodyweights Squats
    10 B - Squats Each Leg
    10 Alternate Lunges
    10 Alternate Bulgarian Split Squat

    PULL UP

    Warm up: 16lbs Medicine ball row x 10
    Pull up: 4 sets of 5 reps, one leg in chair
    3 sets of 3 reps, half pull up

    ABS
    Vacuum: 3 sets of 12sec
    Plank: 35 sec

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