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Thread: Primal Journal (Johnny Rieger) page

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    Primal Journal (Johnny Rieger)

    Primal Fuel
    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:
    Bench
    Squats
    Cleans
    Press
    Deadlift
    Rows

    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.

    S-Almonds

    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 at 11:15 AM.

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    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 at 06:20 AM.

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    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.

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    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 at 08:39 AM.

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    Tuesday 1/24/11

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

    Meal 2: Roast beef w/ melted cheese

    S-salami and cheese

    Workout:
    3 x 10 Hanging Leg Raises
    3 x 5 Dips
    5 x 5 135lbs Clean & Press
    Last edited by JOHNNY0306; 01-24-2012 at 08:02 PM.

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    Meal 1: Sausage Egg Cheese Omelette Muffins

    S: Almonds & Coconut oil


    Workout:
    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 at 06:09 PM.

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    Meal 1: T-bone

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

    Meal 3: 4 polish sausages

    Workout:
    100 mountain climbers
    75 pushups
    25 lunges
    25 Prisoner squats

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    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.

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    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 at 09:01 AM.

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    Primal Blueprint Expert Certification
    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 at 05:15 AM.

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