Maybe this will help. page

[Trifith]

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.

[Trifith]

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.

[Trifith]

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

[Trifith]

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.

[Trifith]

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

[Trifith]

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.

[fpsjosh01]

"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 .

[Trifith]

Haha.

Anything to motivate me!

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

[Trifith]

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.

[Trifith]

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.