Primal Journal - Jake V page

[Rusty Tromboner]

Current Stats and Pics










Weekly Training Schedule:

Monday: Lift

Tuesday: Lift (AM) and BJJ (PM)

Wednesday: Recovery and BJJ (Optional)

Thursday: Lift (AM), MMA and BJJ (PM)

Friday: Lift (AM) and BJJ (PM - Optional)

Saturday: Recovery

Sunday: Recovery or free workout


BJJ = Brazilian Jiu-jitsu

MMA = Mixed Martial Arts


I utilize kettlebells for 90% of my lifting and most of my lifting is done to supplement my BJJ game.


I do try and throw in several yoga sessions a week because I enjoy it and want to become my flexible. I follow Diamond Dallas Page's "Yoga for Regular Guys" DVD for this.


Diet:

The Primal Blueprint, of course!


Supplements:

Max GXL

Multi

Fish Oil

Joint


Goal:

Lose 33 pounds by 10/2/2010 (My 25th Birthday).

[Rusty Tromboner]

Sunday, March 21st, 2010 (195 Days Until My 25th B-Day)


Basics

Hours of Sleep: 9

DOMS: None


Training

Workout Type: Cardio

Energy Pre-Workout: Good

Exercise:


Walking - 30 Minutes @ ~130BPM


Workout Length: 30 Minutes

Energy In Workout: Good

Notes: The Wisconsin weather is getting nicer, allowing me to do some outside cardio. I plan to do this multiple days a week right away in the morning. I occasionally jog a block or two during these sessions for sh*ts and giggles.


Extra Stuff

Z-Health Mobility Exercises x1


Convict Conditioning:

A1) Wall Push Ups: 1x10

B1) Vertical Pulls: 1x10

C1) Knee Tucks: 1x10


Supplements

6 Max GXL

3 Fish Oil

2 Joint

1 Multi


Diet

2,176/103.2/100.3/199.3

[Lekki Wood]

Great journal - keep it up!

Would you be at all interested in posting what made up your daily diet? I am kinda fascinated by what other primal eaters actually eat...


Lxxx

[Rusty Tromboner]

Sure thing!


Pre-Walk:

1 Scoop Whey

20oz Coffee

1 Tbsp Half and Half


Breakfast:

4 Eggs

1.5oz Ham

1oz Cheddar Cheese

1/2 Medium Banana

1 C Broccoli


Lunch:

5oz Steak

1 C. Broccoli

1/2 C. Snap Green Beans

1/2 C. Cabbage

1oz Carrots

+Stir Fry Sauce and Coconut oil for cooking


Snack:

2 Scoops Whey

1oz Almonds


Supper:

7oz Chicken

1oz Walnuts

2 Tbsp Trader Joes BBQ Sause

1.25 C. Broccoli

[Rusty Tromboner]

Monday, March 22nd, 2010 (194 Days Until My 25th B-Day)


Basics

Hours of Sleep: 5

DOMS: None


Training

Workout Type: Lifting

Energy Pre-Workout: Good

Exercise:


Practice: 15 Minutes

-Snatch, Clean, Press, and Goblet Squat


Man Maker: 12 Minutes of Swings Alternated with Jump Rope

32kg*10 Minutes


Relax Into Stretch Technique: 2 Sets/Exercise

-Hip Flexors, Hamstrings, Low Back, Lats, and Chest


Workout Length: 45 Minutes

Energy In Workout: Good

Notes: The Man Maker kicked my butt today. This was the first time I used the 32kg kettlebell for it and it destroyed me cardio wise. I tried to jump rope after doing sets with it but that just wasn't working. I stopped at 10 minutes and plan on working my way up to 12 minutes soon.


Extra Stuff

Z-Health Mobility Exercises x1


Convict Conditioning:

-Short Bridge: 1x10*

-Shoulderstand Squats: 1x10**

-Wall Headstand: 1x:30


*Right hamstring cramped up horribly after the third rep making rest of the set tough.


**I had a lot of trouble keeping my legs vertical with these today. More practice is needed.


Supplements

6 Max GXL

3 Fish Oil

2 Joint

1 Multi


Diet

2,198/106.0/99.1/200.1

[Rusty Tromboner]

Tuesday, March 23rd, 2010 (193 Days Before My 25th B-Day)


Basics

Hours of Sleep: 9.5 Hours

DOMS: Lats and Hamstrings


Training Session One

Workout Type: Lifting

Energy Pre-Workout: Good

Exercise:


Practice: 15 Minutes

Snatch, Goblet Squat, and Clean & Press


Turkish Get Up: 5 Minutes

16kg*5 Minutes


Convict Conditioning:

Wall Push Ups: 1x10, 1x5

Vertical Pulls: 1x10, 1x5

Knee Tucks: 1x10, 1x5


Relax into Stretch Techniques: 2 Sets Each

Hip flexors, hamstrings, low back, lats, adductors, and chest


Workout Length: 45 Minutes

Energy In Workout: Good

Notes: I got my first outdoor workout of the season in today! The ground was still a little soft but it should be good to go in a week or so.


Training Session Two

Workout Type: MMA/Striking

Energy Pre-Workout: Okay

Exercise:


Drills:

-Three Beat Jab Drill

-Three Beat Kick Drill

-Focus Mitts

-Focus Mitts, Counter Strikes to take down

-Parry, catch, block, and counter strikes for 3 minutes

-Counter strikes with take downs, strike from opponents guard


Workout Length: 25 Minutes

Energy In Workout: Good

Notes: I occasionally do a private MMA/Striking lesson with my instructor. He does a half hour of with me and I give him a half hour of kettlebell training.


I have no MMA ambitions, I just think its fun to learn and want to be able to beat my teammates up when we do this on Thursdays!


Training Session Three

Workout Type: BJJ Class

Energy Pre-Workout: Good

Exercise:


Drills:

-Pummel to Arm Drag


Techniques:

-Arm Drag from Guard to Farside Arm Cutter

-Arm Drag from Guard to Inside Arm Cutter

-Arm Drag from Guard to Farside Arm Cutter #2

-Arm Drag from Guard to Triangle (Counter)


Pass the Guard Drill:

I hit three sweeps off of my back and a nice arm bar on a fellow blue belt. I don't think I have ever arm barred him from guard so that was pretty exciting. I did get my guard passed once but it was by a teammate who I work with two to three times a week, so he knows all of my tricks.


Workout Length: 1 Hour and 15 Minutes

Energy In Workout: Good

Notes: -


Extra Stuff

Z-Health Mobility Exercises x1


Supplements

6 Max GXL

3 Fish Oil

2 Joint

1 Multi


Diet

2,184/93.8/95.3/177.3/28(Alcohol)


I had two beers at lunch while catching up with a friend. Hence the grams of alcohol listed.

[Rusty Tromboner]

Wednesday, March 24th, 2010 (192 Days Before My 25th B-Day)


Basics

Hours of Sleep: 6

DOMS: Hamstrings


Training

Workout Type: Cardio

Energy Pre-Workout: Good

Exercise:


Elliptical: 30 Minutes @ ~130 BPM


Workout Length: 30 Minutes

Energy In Workout: Good

Notes: -


Supplements

6 Max GXL

3 Fish Oil

2 Joint

1 Multi


Diet

2,309/116.4/87.1/199.9

[Rusty Tromboner]

Thursday, March 25th, 2010 (191 Days Before My 25th B-Day)


Basics

Hours of Sleep: 6

DOMS: Hamstrings


Training Session One

Workout Type: Lifting

Energy Pre-Workout: Good

Exercise:


"The Widow Maker"

-Double KB Clean, Double KB Squat, and Double KB Press: 2, 4, 6, 8, 10, 8, 6, 4, 2:

20kg(2) (2-6) and 16kg(2) (8-10-2)


-Rest :10 After Each Set


-Double Swings: 6, 9, 12, 15, 18, 15, 12, 9, 6:

20kg(2) (6-12) and 16kg(2) (15-18-6)


-Rest :10 After Each Set and Then Go Back to Double Lifts


Workout Length: <20 Minutes

Energy In Workout: Good

Notes: Wow, I got my ass stomped by this workout. My friend is a kettlebell instructor and wanted to bring me through this to show how much work you can get done in a short amount of time. I haven&#39;t been this tired after a workout in years.


My shoulders got destroyed by the cleans and the presses. This made everything else near impossible. I did not get all my double lifts and double swings in towards the top of the pyramid.


I plan to start working this into my workout plan once a week from now and and work up to using double 24kg kettlebells.


Training Session Two

Workout Type: No Gi BJJ

Energy Pre-Workout: Good

Exercise:


Drills:

-Flow Drill


Techniques:

-Half Guard Pass #1

-Half Guard Pass #2

-Top Half Guard to Banana Split

-Seated Rear Mount Escape

-Seated Rear Mount Escape to Arm Bar

-Seated Rear Mount Escape to Roll Over


Open Rolling:

I rolled with Evan and tapped him with a triangle from guard, d&#39;arche choke from side control, and an arm bar from triangle position.


Workout Length: 1 Hour and 15 Minutes

Energy In Workout: Good

Notes: -


Supplements

6 Max GXL

3 Fish Oil

2 Joint

1 Multi


Diet

2,334/113.5/98.6/211.6


Random Thoughts

I&#39;m working on kicking my addiction to Monster Energy Drinks. I do drink the sugar free ones but I know they are not healthy for me and they aren&#39;t cheap. I drank two of them and really didn&#39;t need to. I like the taste but don&#39;t get an energy kick from them anymore.

[Rusty Tromboner]

Friday, March 26th, 2010 (190 Days Before My 25th B-Day)


Basics

Hours of Sleep: 6

DOMS: Hamstrings


Training

Off Day


Supplements

6 Max GXL

3 Fish Oil

2 Joint

1 Multi


Diet

2,333/118.1/70.0/210.9 + Binge Food


I went to see a movie with some friends and got a small popcorn. Unfortunately, I let that turn into more than a small cheat meal. I went home and ate two peanut butter and jelly sandwiches, a small bowl of Doritos, and a bran muffin.


This is the big thing I struggle with go off any diet/eating style. I just say f-it and eat for the sake of eating.


Random Thoughts

My hamstrings hurt like hell from yesterday and decided to take the day off.

[Rusty Tromboner]

Saturday, March 27th, 2010 (189 Days Before My 25th B-Day)


Basics

Hours of Sleep: 7

DOMS: Hamstrings


Training

Off Day


Extra Stuff

-GTG Pull-Ups: 4 sets of 4 reps (16 Total Reps)


Convict Conditioning:

-Wall Push Ups: 1x10, 1x10

-Short Bridge: 1x10, 1x5


Supplements

6 Max GXL

3 Fish Oil

2 Joint

1 Multi


Diet

2,341/130.4/63.8/196.2 + Binge Food


Once again, binge problems, ugh. I went to a friends to watch the UFC fights and before I knew it I was eating the chips and eclairs my friend had laid out. Which turned into Taco Bell and a peanut butter and jelly sandwich when I got home. I kept telling myself after eating at my friends "I&#39;ll eat better tomorrow" or "Tomorrow will be the day I stop eating like this." What I really need to do is limit myself!