Primal Journal (Johnny Rieger)
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:
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.
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.
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.
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.
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.
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.
Meal 1: (2) Sausage and cheese omelette muffins.
Meal 2: Roast beef w/ melted cheese
S-salami and cheese
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.
Meal 1: Sausage Egg Cheese Omelette Muffins
S: Almonds & Coconut oil
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.
Meal 1: T-bone
Meal 2: 3 Sausage, egg, and cheese omelette "muffins"
Meal 3: 4 polish sausages
100 mountain climbers
25 Prisoner squats
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.
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.
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.