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  1. #1
    Trifith's Avatar
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    Maybe this will help.

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    I've been primal about 6 months now, and I'm loving it.

    Only problem is getting myself to work out. So here's my plan. I'm going to start recording my workouts here, daily, with the hope that the presure to publicly post will keep me going.

    The PLAN

    Mon-Wed-Fri
    Bodyweight workout
    Plank (Front and sides)
    Squats
    Pushups
    Pullups

    Tues-Thurs
    Stairs. 3X sprints from 3rd floor to ground floor and back. 1 minute rest between each

    Weekends
    Rest, Recover.

    Starting point (03/08/2012)
    Hand/Knees plank
    Hand/Knees Pushup
    Standard Squat
    Chair Assited pullup (one leg)

    I'll progress each exercise when I have completed the PBF recomended progress numbers for 3 consecutive days. I'll progress beyond the basic movement when all exercises are done with the basic movement.

    Long term goal.
    Weighted (25 lbs) completion of all four basic movements to the PBF recomended progress numbers.
    Warning: I'm an anarcho-capitalist political activist. It gets into everything.

    Journal

  2. #2
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    3/8/2012

    Stairs
    Lap 1: 32.06
    Lap 2: 28.57
    Lap 3: 27.33

    Not a terrible start, but not great either. Getting up at 0400 to do it is hard too. But that's day one out of the way. Just need to keep improving. It's more important to be going in the right direction than it is to get there quickly.
    Warning: I'm an anarcho-capitalist political activist. It gets into everything.

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  3. #3
    Trifith's Avatar
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    3/9/2012

    Squats: 80
    Progress point: 50
    Times Progressed: 1/3
    Current Level: Full Movement
    Next Level: Side-to-Side (Advanced, not progressing until all other exercises ready to progress to advanced level)

    Pushups (hands/knees): 20
    Progress point: 50
    Times Progressed: 0/3
    Current Level: -2
    Next Level: Incline

    Plank(Elbows/Knees): (front)2:25.47; (right side) 1:23/65; (left side) 1:23.71
    Progress point: (f)2:00, (R)0:45, (L)0:45
    Times Progressed: 1/3
    Current Level: -2
    Next Level: Hands/Toes

    Pull-ups (one leg chair assist): 14
    Progress Point: 20
    Times Progressed: 0/3
    Current Level: -2
    Next Level: Negative Pull-up
    Last edited by Trifith; 03-12-2012 at 04:27 AM.
    Warning: I'm an anarcho-capitalist political activist. It gets into everything.

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  4. #4
    Trifith's Avatar
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    3/12/2012

    Squats: 83, 50
    Progress point: 50
    Times Progressed: 2/3
    Current Level: Full Movement
    Next Level: Side-to-Side (Advanced, not progressing until all other exercises ready to progress to advanced level)

    Pushups (hands/knees): 22, 11
    Progress point: 50
    Times Progressed: 0/3
    Current Level: -2
    Next Level: Incline

    Plank(Elbows/Knees): (front)2:008.33, 2:03.66; (right side) 1:29.02, 1:09.95; (left side) 1:29.46, 1:11.81
    Progress point: (f)2:00, (R)0:45, (L)0:45
    Times Progressed: 2/3
    Current Level: -2
    Next Level: Hands/Toes

    Pull-ups (one leg chair assist): 15, 6
    Progress Point: 20
    Times Progressed: 0/3
    Current Level: -2
    Next Level: Negative Pull-up

    Added in a second set on each exercise. Feeling it today.
    Had a vacation weekend. Went off trail, had some things that definiately weren't primal. Soda tastes like crap. Not going to drink that anymore. Too many potato chips, but that's a bad fat, so not quite as terrible IMO. Drank some mead too. It was tasty. Had some stomach discomfort from the bad foods, but overall had a good time.
    Warning: I'm an anarcho-capitalist political activist. It gets into everything.

    Journal

  5. #5
    Trifith's Avatar
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    3/13/2012

    Stairs
    Lap 1: 28.74 (-3.32)
    Lap 2: 26.66 (-1.91)
    Lap 3: 26.54 (-0.79)

    Improvement across the board. Not that sore from yesterday (YAY!). My abs were a little tight all day, but I spent nearly 8 minutes in some variation of a plank. More tomorrow
    Warning: I'm an anarcho-capitalist political activist. It gets into everything.

    Journal

  6. #6
    Trifith's Avatar
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    3/14/2012

    Squats: 88, 52
    Progress point: 50
    Times Progressed: 2/3
    Current Level: Full Movement
    Next Level: Side-to-Side (Advanced, not progressing until all other exercises ready to progress to advanced level)

    Pushups (hands/knees): 24, 12
    Progress point: 50
    Times Progressed: 0/3
    Current Level: -2
    Next Level: Incline

    Plank(Elbows/Knees): (front)2:17.94, 2:07.64; (right side) 1:35.07, 1:13.42; (left side) 1:38.10, 1:16.57
    Progress point: (f)2:00, (R)0:45, (L)0:45
    Times Progressed: 3/3
    Current Level: -2
    Next Level: Hands/Toes
    LEVEL UP!

    Pull-ups (one leg chair assist): 17, 7
    Progress Point: 20
    Times Progressed: 0/3
    Current Level: -2
    Next Level: Negative Pull-up

    Improved in all areas. Glad of that. Quite the workout. I'm very... aware of my muscles. They don't hurt, but they're very present in my mind. Moving up on the plank Friday, still holding on the squats.
    Last edited by Trifith; 03-14-2012 at 05:27 AM. Reason: Changed Date.
    Warning: I'm an anarcho-capitalist political activist. It gets into everything.

    Journal

  7. #7
    fpsjosh01's Avatar
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    "LEVEL UP!"
    Haha.

    It's Josh. Just subscribing to your journal. Hope you don't mind if I pop my head in here every now and then .
    Blag: The FPSJosh01 Ego Experience
    Follow me on google+
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    "Don't spread the word, spread the butter"

  8. #8
    Trifith's Avatar
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    Quote Originally Posted by fpsjosh01 View Post
    Haha.
    Anything to motivate me!

    Quote Originally Posted by fpsjosh01 View Post
    It's Josh. Just subscribing to your journal. Hope you don't mind if I pop my head in here every now and then .
    You're more than welcome. The whole point of a public journal is so that the fact that people are watching makes me get it done
    Last edited by Trifith; 03-14-2012 at 11:08 AM.
    Warning: I'm an anarcho-capitalist political activist. It gets into everything.

    Journal

  9. #9
    Trifith's Avatar
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    3/15/2012

    Stairs
    Lap 1: 28.11 (-0.63)
    Lap 2: 26.05 (-0.61)
    Lap 3: 25.35 (-1.19)

    Not much better, but better. Half a second isn't much on it's own. As long as I see improvement though, I'm happy.
    Warning: I'm an anarcho-capitalist political activist. It gets into everything.

    Journal

  10. #10
    Trifith's Avatar
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    3/16/2012

    Squats: 90,55
    Progress point: 50
    Times Progressed: 3/3
    Current Level: Full Movement
    Next Level: Side-to-Side (Advanced, not progressing until all other exercises ready to progress to advanced level)

    Pushups (hands/knees): 27,013
    Progress point: 50
    Times Progressed: 0/3
    Current Level: -2
    Next Level: Incline

    Plank(Hands/Toes): (Front) 0:54.46, 0:50.65; (Right) 0:34.56, 0:31.??; (Left) 0:39.28, 0:34.11
    Progress point: (F)2:00, (R)0:45, (L)0:45
    Times Progressed: 0/3
    Current Level: -1
    Next Level: Elbows/Toes

    Pull-ups (one leg chair assist): 19, 8
    Progress Point: 20
    Times Progressed: 0/3
    Current Level: -2
    Next Level: Negative Pull-up

    Time on the Plank is down about 50% because of the level up. Time on the second set of Right side plank is in question. I didn't hit the stop button when my muscles failed. Oh well. Goal on that is 32 seconds for Monday. Other than that, improvement everywhere. Yesterday's maximum effort is today's minimum standard.
    Last edited by Trifith; 03-19-2012 at 06:50 AM.
    Warning: I'm an anarcho-capitalist political activist. It gets into everything.

    Journal

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