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    Primal Journal (Monkspeed)

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    My name is Onur, i'm married and nearly 37. I've been primal since 26 June 2013.

    I can't remember why I stumbled onto Mark's website but I do remember when I signed up to his mailing list and received the free books, I read them and was so greatly intrigued, so I bought the full book from the kindle store and was immediately hooked. Everything he said just sounded so right, I decided to live primally with immediate effect.

    A few days later I incorporated Martin Berkhan's 16/8 Intermittent Fasting protocol as well. 21:00 - 13:00 fasting and 13:00 - 21:00 feeding window.

    I had a head ache and crap energy for a few days (carb flu), but knew that would pass soon. After a few weeks I started to feel good. Its been hard ditching some things but I feel much better now so it must be working. I love bread, pasta, and sweet deserts like baklava! So initially it was tough to give them up, but once I began feeling good, I knew it was worth it.

    I managed to convince my wife to also live primally, and even got her to sign up to the gym so now we go together! :-)

    I go weight training around 11:00 and always in a fasted state. I did have a strength workout journal over on the askscooby.com but of course when he took the forum offline without warning, it all went.. :-(

    I don't have any goals per se, just to be healthy, and be the best version of myself that I can be. I have always been underweight for my height (6ft 3in/191cm), but I have been 'skinny fat' since as long as I can remember so, as long as I loose my 'skinny fat' look and put on a bit of muscle I am happy. I've always thought I should be around 80-85kg but I'm realistic and know that will probably take many years to accomplish. No rush :-)


    JUNE 26 2013 --------------

    Began living according to Primal Blueprint Laws. A few days later I also incorporated Intermittent Fasting 16/8 ala Martin Berkhan.

    Starting weight: 77kg (18%-20% body fat (my guesstimate))


    AUGUST 30 2013 -----------------

    Trying RPT training method as per Mr Berkhan.

    Squat:
    75kg x 5
    67.5kg x 7
    60kg x 8

    Dip:
    BW 72kg
    +10kg x 6
    +3kg x 7
    BW x 10

    Incline Dumbbell Bench Press
    15kg db's x 6
    12kg db's x 8
    10kg db's x 10

    Notes: I quite like the RPT style, I think I will keep it going

    AUGUST 31 2013 ----------------

    Treadmill: walking slow pace 6km in 1hr 24min


    SEPTEMBER 3 2013 ---------------

    Deadlift
    120kg x 2
    110kg x 4

    Chins
    BW 71.3kg
    +10kg x 6
    +3kg x 9 (just)
    BW x 10

    OHP
    40kg x 5
    35kg x 8
    30kg x 9


    SEPTEMBER 4 2013 ----------------

    Weight: 71.1kg (14.5% bf)

    40 mins treadmill slow pace.
    Last edited by monkspeed; 09-15-2013 at 02:57 AM.

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    05 SEPTEMBER 2013 -----------------
    71.1kg (14.5% bf)

    60 mins 5.5km treadmill slow pace.

    Wide grip pull up
    14/12/8

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    Friday 6 September 2013 ------------

    SQUAT
    80kg x 2 (couldn't push out of the hole on 3rd)
    75kg x 6
    67.5kg x 10

    DIPS
    BW 71kg
    +10kg x 7
    +3kg x 10
    BW x 10

    Feeling knackered!

    Incline bench press
    20kg db's x 0 (just couldn't extend right arm)
    15kg db's x 7
    12.5kg db's x 12
    /\
    | - 1:30 rest
    \/
    Bench Press
    40kg x 8


    Saturday 7 September 2013 -------------

    Legs dying from yesterdays squat session but feeling good today.
    BF: 14.7%

    Treadmill: Walking Slow pace. 5.07km in 1hr 5s

    Considering sprint session for tomorrow...

    My PB & Workout Log
    Last edited by monkspeed; 09-09-2013 at 05:26 AM.

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    Monday 9th September 2013

    BW 71.3kg (14.7% bf)

    Treadmill: Slow walking 6.01km in 1hr 16mins

    NOTES:
    Legs still a bit sore from the last squatting session but feeling good. Had a massive fruit salad followed by two slices of baklava yesterday which was very naughty!

    My PB & Workout Log
    Last edited by monkspeed; 09-09-2013 at 05:21 AM.

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    Tuesday 10 September 2013

    Deadlift
    120kg x 1 (Super tough today)
    110kg x 4

    Chins
    BW 71.2kg
    +6kg x 8 (I think)
    +3kg x 8
    BW x 8

    OHP
    40kg x 6
    35kg x 8
    30kg x 9
    +2.5kg next week

    Notes:
    Felt tired today.
    Struggled with the Deadlift but OHP felt great.
    Possible short jog yesterday interfered with the DL?
    Forgot my backpack so had to use silly ankle strap weights.

    Good job.

    My PB & Workout Log

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    11 September 2013

    Weight: 70.6kg (15.5% bf)

    Treadmill: Walking 5.72km 1hr 20mins


    12 September 2013

    Treadmill: 0.72km in 10mins
    Cycling: 4.02km in 15 mins


    13 September 2013

    Weight: 70.6kg (14.3% bf)

    Squat:
    80kg x 4 (PR!)
    72.5kg x 6
    65kg x 8
    2 mins rest between sets. Sets not to failure.

    Dips:
    BW +10kg x 10
    BW +5kg x 7
    BW x 7
    2 mins rest between sets.

    Bench Press:
    50kg x 4 (PR!)
    45kg x 5
    2 mins rest

    Incline Bench Press:
    15kg db's x 10
    15kg db's x 8 (just!)
    2 mins rest.

    NOTES:
    Three sets of heavy dips is taxing me on the bench press, maybe I should only do two sets of dips, then two sets of bench and then two sets of incline?

    Smashing PR's today. Well done, good job!

    My PB & Workout Log

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    Sunday 15 September 2013

    8 x ~80 metre sprints (kneeling starts)
    Roughly ~2 mins rest in between sets.

    NOTES:
    Last set was tough, legs just about carried me, but remarkable improvement from last sprint session nearly two months ago. Breathing and recovery is now much better, and distance slightly longer (~60 metres vs 80m), also sets increased (6 vs 8).

    Good job for getting out there! :-)

    My PB & Workout Log

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    Monday 16 September 2013

    BW: 71kg (15.5% bf)

    Treadmill: Walking - 5km in 1hr 10mins


    My PB & Workout Log

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    Tuesday 17 September 2013

    BW: 71kg (15.5% bf)

    Deadlift
    110kg x 5 (with belt and mixed grip)
    100kg x 6 (raw, normal grip)

    Chins
    +10kg x 7
    +5kg x 6
    2 mins rest

    OHP
    42.5kg x 3
    37.5kg x 4

    NOTES:
    Still feeling exhausted and sore from Sunday's sprint sessions.
    I've cut sets from 3 to 2 and stopping at +1 rep on last set.

    My PB & Workout Log

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    Thursday 19 September 2013

    BW: 70.9 (14.73% BF)

    Treadmill: Walking 4.23km in 1hr

    NOTES:
    Yesterday and today I've had a big dollop of butter in my black coffee (no sugar of course).
    I'll see how it affects my performance with my workout tomorrow compared to normal plain black coffee.

    My PB & Workout Log
    Last edited by monkspeed; 09-19-2013 at 07:08 AM.

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