Marks Daily Apple

1. 

   BigBeck89
   Member

   I have been keeping a workout log over at fitnessspotlight for a while now and figured I'd post them here to to get a primal opinion.

   6/10/09

   Back Squats 205lb 5x5
   O.H. Press 120lb 5x5 (5,4,3,4,4)
   Deadlift 305lb 1x5
   Chinup 3xF (10,8,5)

   Posted 9 months ago #
2. 

   deepthought
   Member

   Remember the primal law "lift heavy things"! Your routine seems pretty primal to me. What I do is to "primailfy" my own intense lifting is to try to NEVER do the same split/exersices/reps two weeks in a row. I gym 3(sometimes 4) times a week and work every muscle directly once a week, and get some indirect work from the "basic" movements, presses, squats, rows.
   I also use lots of supersetting: benchpress/barbell row, chin ups/incline press, curls/extensions etc.

   As long as the "law" is followed you will be doing fine.

   Posted 9 months ago #
3. 

   BigBeck89
   Member

   Thanks deepthought! I tend to repeat exercises..because I really enjoy squats.

   Posted 9 months ago #
4. 

   BigBeck89
   Member

   6/12/09

   Back Squats 210lb 5x5 (5,5,5,4,4)
   Bench Press 170lb 5x5 (5,5,3,3,3)
   Inverted Row 3xF (12,11,9)
   Pushups 3xF (50,20,16)

   Posted 9 months ago #
5. 

   BigBeck89
   Member

   day one of no cheese(the only dairy I still eat)

   I wanna finish the month not eating any cheese. This isn't planned as a permanent thing...but being stuck at 13% BF is getting real old

   Posted 9 months ago #
6. 

   BigBeck89
   Member

   6/14/09

   Barefoot Hill Sprints

   6/15/09
   All the squat racks were taken:( so a very abbreviated workout today...

   Pullups (10,8,5,6)
   Pushups(50,17,12)
   Sumo Squats 100lbs 3x10

   still going strong on no eating any cheese or nuts

   Posted 9 months ago #
7. 

   BigBeck89
   Member

   6/17/09
   at home today.

   Overhead squats(first time ever so only used bar) 45x5x5

   following exercises done with only 30second breaks
   dip 3xf (11,10,8)
   close grip Pullups 3xf (11,8,6)
   Pushups 3xf(38,20,14)

   STILL no eating of any cheese or nuts !!

   Posted 9 months ago #
8. 

   BigBeck89
   Member

   6/18/09

   4 hours riding bikes

   6/19/09

   O.H. Squat 50lbs 5x5
   Clean N Press 120lbs 5x5 (3,4,3,2,3)
   Incline Pushups 3xF (25,17,13)
   Chinups 3xF (12,7,6)

   Posted 9 months ago #
9. 

   BigBeck89
   Member

   6/20/09

   Woke up with a brief quick workout, went very easy

   Back Squats 120lb 3x10
   deadlifts 120 lbs 1x10
   pullups 1xF (9)

   Posted 9 months ago #
10. 

    BigBeck89
    Member

    6/20/09

    Couple hours of beach volleyball

    6/22/09

    O.H. Squats 55x3x5
    Back Squats 120x3x10
    bridge 2x30sec

    Posted 9 months ago #
11. 

    tallguy
    Member

    BigBeck
    I too used to do the Musclehack MANS diet and THT training. The carb ups left me feeling like crap for a couple of days afterwards. No motorvation, energy, lethargic etc. How are you finding the PB way of life and lifting heavy things ? Having no structure to a workout seems alien to me but am always willing to give it a go !!

    Regards

    Posted 9 months ago #
12. 

    BigBeck89
    Member

    I used MANS and TSPA for a while, but TSPA was way to much calculation for me. I still use ideas and principals from both. MANS is very primal friendly for the lowcarb part obviously. I still do a "carb-up" every now and then, but it isn't religiously every weekend...only if my performance dictates that I need one. Also I keep the carb ups primal which seems to prevent the lethargic feelings afterwords...

    Also the HIIT from TSPA fits with the primal blueprint, but I do less of it...but when I do do it it is very intense and all out

    I never really did THT because of my schedule. I actually follow stronglifts 5x5...this last week has been kinda unschedule/light because of work...but if you check out my other log ( http://www.fitnessspotlight.com/forums/viewtopic.php?f=21&t=46&st=0&sk=t&sd=a ) you'll get a better idea of what I do.

    my back squats have gone from 165 to 210....so somethings gotta be working;)

    Posted 9 months ago #
13. 

    BigBeck89
    Member

    6/24/09

    1) Wide-grip pull-ups, as many reps as possible (8,6,6)
    2) Rest for ten seconds
    3) Medium-grip pull-ups, as many reps as possible(3,2,2)
    4) Rest for ten seconds
    5) Medium-grip chin-ups, as many reps as possible(3,2,2)
    6) Rest for ten seconds
    7) Narrow-grip chin-ups, as many reps as possible(2,2,1)
    8) Rest for three minutes
    9) Repeat steps 1-8 twice

    dips 3xF with 30 sec rest (10,6,2)

    last two days not very good food wise...still ate all primal, except i broke and had a bunch of pecans and cheese...so my calories were probably pretty high

    Posted 9 months ago #
14. 

    BigBeck89
    Member

    6/25/09

    Barefoot hill sprints

    Posted 8 months ago #
15. 

    BigBeck89
    Member

    6/29/09
    Squat 2x15: 95/15, 105/15

    Superset:
    Static lunge 2x15: bar/L-5/R-5, bar/L-8/R-8
    Dumbbell row 2x15: 16/L-15/R-15, 16/L-15/R-15

    Superset:

    Pushup 2x15: bw/15, bw/15
    Crunch 2x20: bw/20, bw/20

    7/1/09
    Deadlift 2x15: 135/15, 140/15

    Superset:
    Step up 2x15: 26/L-15/R-15, 26/L-15/R-15
    Dumbbell shoulder press 2x15: 26/15, 26/15

    Superset:

    Close grip pullup 2x15: bw/10, bw/8
    R. Crunch 2x20: bw/20, bw/20

    Posted 8 months ago #
16. 

    BigBeck89
    Member

    caved in on the cheese....hard.

    but still no nuts

    Posted 8 months ago #
17. 

    BigBeck89
    Member

    7/4/09
    Squat 2x15: 110/15, 115/15

    Superset:
    Static lunge 2x15: bar/L-15/R-15, bar/L-15/R-15
    Dumbbell row 2x15: 20/L-15/R-15, 20/L-15/R-15

    Superset:

    Pushup 2x15: bw/15, bw/15
    Crunch 2x20: bw/20, bw/20

    Posted 8 months ago #
18. 

    BigBeck89
    Member

    7/6/09
    Deadlift 2x15: 145/15, 150/15

    Superset:
    Step up 2x15: 26/15, 26/15
    Dumbbell shoulder press 2x15: 30/15, 30/15

    Superset:

    Close grip pullup 2x15: bw/11, bw/9
    R. Crunch 2x20: bw/20, bw/20

    Posted 8 months ago #
19. 

    BigBeck89
    Member

    7/8/09
    Squat 2x15: 120/15, 125/15

    Superset:
    Static lunge 2x15: 50/15, 50/15
    Dumbbell row 2x15: 25/15, 30/15

    Superset:

    Pushup 2x15: bw/15, bw/15
    Crunch 2x20: bw/20, 10/20

    7/10/09
    Deadlift 2x15: 155/15, 160/15

    Superset:
    Step up 2x15: 26/15, 26/15
    Dumbbell shoulder press 2x15: 36/15, 36/L-11/R-13

    Superset:

    Close grip pullup 2x15: bw/12, bw/10
    R. Crunch 2x20: bw/20, bw/20

    Posted 8 months ago #
20. 

    BigBeck89
    Member

    7/13/09
    Squat 2x15: 135/15, 145/15

    Superset:
    Static lunge 2x15: 55/15, 55/15
    Dumbbell row 2x15: 36/15, 36/15

    Superset:

    Pushup 2x15: bw/15, bw/15
    Crunch 2x20: 10/20, 10/20

    Posted 8 months ago #
21. 

    BigBeck89
    Member

    probably not very primal to be so stressed about my body composition..but I am, seems like I'll never be as lean as I want

    Posted 8 months ago #
22. 

    BigBeck89
    Member

    7/15/09
    Deadlift 2x15: 165/15, 165/15

    Superset:
    Step up 2x15: 30/15, 30/14/12
    Dumbbell shoulder press 2x15: 36/15, 40/9/10

    Superset:

    Close grip pullup 2x15: bw/13, bw/10
    R. Crunch 2x20: bw/20, bw/20

    Posted 8 months ago #
23. 

    BigBeck89
    Member

    7/17/09
    Squat 2x15: 155/15, 160/15

    Superset:
    Static lunge 2x15: 55/15, 55/15
    Dumbbell row 2x15: 40/15, 40/15

    Superset:

    Pushup 2x15: bw+25/15, bw+25/10
    Crunch 2x20: 10/20, 25/20

    Posted 8 months ago #
24. 

    BigBeck89
    Member

    7/20/09
    Deadlift 2x15: 170/15, 180/15

    Superset:
    Step up 2x15: 30/15, 30/15
    Dumbbell shoulder press 2x15: 40/11/12, 40/9/10

    Superset:

    Close grip pullup 2x15: bw/13, bw/8
    R. Crunch 2x20: bw/20, bw/20

    This was the last day of this current workout routine. taking the rest of the week off.

    Posted 8 months ago #
25. 

    BigBeck89
    Member

    7/27/09

    Superset:
    Dumbbell incline press 5x5: 40/5, 46/5/5/5/5
    Inverted Row 5x5: 135/5/5 145/5/5/5

    Superset:
    Dumbbell Shoulder Press 5x5: 40/5/5/5/5/5
    Wide Grip Pullup 5x5: BW/5/5/5/5/5

    Superset:
    close grip bench press 5x5: 135/5, 155/5/5/4/4
    High-Pull 5x5: 115/5, 105/5/5/5/5

    Suspended Bridge 3x60sec

    WOW! never knew how hard taking 6 days off would be! I'm so glad to be back at working out!

    Posted 7 months ago #
26. 

    BigBeck89
    Member

    7/29/09

    Superset:
    Back Squat 4x10: 165/10/10/10/10
    Deadlift shrug 4x10: 185/10/10/10/10

    Superset W/dumbells:
    Bulgarian Split Squat 4x10: 20/10/10/10/10
    Step Up 4x10: 20/10/10/10/10

    Reverse Crunch 3x15: bw/15/15/15

    Posted 7 months ago #
27. 

    BigBeck89
    Member

    7/31/09

    Terrible workout today..guess I overestimated all my weights I could handle with 30 second breaks...missed most of my target reps.

    Superset:
    Dumbbell incline press 3x15: 36/15/15/11
    Inverted Row 3x15: 125/15/15/11

    Superset:
    Dumbbell Shoulder Press 3x15: 30/10/8/7
    Wide Grip Pullup 3x15: BW/7/5/4 (Not Even CLOSE!)

    Superset:
    close grip bench press 3x15: 135/8, 115/11/10
    High-Pull 5x5: 95/9, 65/15/15

    Suspended Bridge 3x60sec b.w./35sec/45sec/34sec

    Posted 7 months ago #
28. 

    BigBeck89
    Member

    8/3/09

    Superset:
    Back Squat 5x5: 200lb/5/5/5/5/5
    Deadlift shrug 5x5: 205lb/5, 215lb/5, 225lb/5, 235lb/5/5

    Superset W/dumbells:
    Bulgarian Split Squat 5x5: 40lb/5/5/5/5/5
    Step Up 5x5: 40lb/5/5/5/5/5

    Reverse Crunch 3x15: bw/15/15/15

    Posted 7 months ago #
29. 

    BigBeck89
    Member

    8/5/09

    Superset:
    Dumbbell incline press 4x10: 40/10/10/10/10
    Inverted Row 4x10: 135/10/10/10/10

    Superset:
    Dumbbell Shoulder Press 4x10: 30/10/10/10/10
    Wide Grip Pullup 4x10: BW/6/5/5/5 (really need some bands to do the higher reps)

    Superset:
    close grip bench press 4x10: 125/10/10/8/7
    High-Pull 4x10: 115/9, 105/10/10/10

    Suspended Bridge 3x60sec b.w./60sec/60sec/60sec

    Posted 7 months ago #
30. 

    BigBeck89
    Member

    8/7/09

    Need to remember that high rep days are for muscle ENDURANCE not strength and that with 30 second rests I should be doing lighter weights...killed my back on deadlifts in 3rd set

    Superset:
    Back Squat 3x15: 165lb/15, 155lb/15/11
    Deadlift shrug 3x15: 185lb/15/13/8

    Superset W/dumbells:
    Bulgarian Split Squat 3x15: 20lb/15/11/8
    Step Up 3x15: b.w./15/15/15

    Reverse Crunch 3x15: bw/15/15/15

    Posted 7 months ago #

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