The Primal Ohioan

Purposefully Primitive 3 Day Full-Body Split, Friday

2012-11-09T21:35:00.001-08:00

-Pause Squat: 305x5, 315x4, 325x3, 340x2, 285x7, 285x7
*Probably one of the hardest squat routines I have done in a while. 2 second pause at the bottom or the "hole" of the squat takes every bit of momentum out of the squat and forces you to generate more power to finish. Bump 5lbs each set next week.

-Dumbbell Bench-Press: 85x5, 95x4, 105x3, 115x2, 75x7, 75x7
*Good weights however I think I can increase it. It was easier than I expected. Bump 10lbs per hand, per set.

-Conventional Deadlift: 355x5, 365x4, 385x3, 405x2, 455x1, 475x1
*Personal Record!!! New Deadlift max is 475! Absolutely stoked and will need to readjust my percentages next week.

-Standing Kettlebell Press: 50x5, 55x4, 70x3, 80x2, 45x7, 45x7
*Probably wasn't heavy enough to be effective. I might simply switch to dumbbells and do the Arnold Press...

-Standing Dumbbell Curl: 45x5, 55x4, 55x3, 55x2
*Forgot to do the last 2 back-off sets. I need to start slightly lighter and end possibly heavier. I might also turn this into a hammer curl instead.

-Standing Triceps Bar Extensions: 30x5, 70x4, 80x3, 90x1, 50x7, 50x7
*Start heavier, end lighter so that I do not miss reps but is still effective for growth. Also I only put the amount of weight added to the bar since I am unsure of the bar's actual weight.

*Overall workout is good, need to turn the biceps and triceps exercises into supersets to save time and remanage my rest timers to get a better effect.

Contine to Back-Off Week

2012-11-09T07:33:00.001-08:00

After my Monday leg session I was sore, tired and feeling horrible so I decided to yet again spend this week mostly resting save for my swimming.

Monday: Swimming for 1 hour, 1200 yards
Tuesday: Swimming for 1 hour, 1400 yards
Wednesday: Swimming for 1 hour, 1800 yards
Thursday: Absolutely worn to the ground so I rested completely and ate a lot.
Friday: Going to try and get to the Y and swim. Probably keep it to about 1400 yards today.

Purposefully Primitive Legs Week 3

2012-11-05T09:15:00.001-08:00

-Squat: 315x5, 325x5, 335x5, 345x5, 355x3, 355x2, 375x2, 390x1, 390x1
*Absolutely thrashed after this set scheme. Stick with it, bump 5lbs next week.

-Calf Raises: 225x5, 235x5, 245x5, 255x5, 265x5, 275x5, 285x5
*Easy enough, could start heavier. Bump 10lbs next week.

-Front Squats: 175x5, 185x5, 195x5, 205x5, 215x3, 215x2, 225x2, 235x2
*Again this was certainly a struggle, bump 5lbs next week.

-Hex-Bar Deadlifts/Squats: 175x5, 185x5, 195x5, 205x5, 215x5, 225x5, 235x5
*Too easy, should begin with 225. Bump next week.

*Attempted to do some lunges but legs were smoked. So I ended it there and resting up for my afternoon swim which my goal is 1200 meters.*

Back-Off Week

2012-10-29T08:55:00.001-07:00

This week I am gonna let my connective tissue catch up to my mass building. I've reached 220lbs already and I need to slow down a bit before I get too big too quick and cause problems. So it's to the pool for some good swimming and to trim it down a little before next week then I'm back to hitting the iron hard. My weeks swim work is below.

Monday: 600 meters in 45 minutes (freestyle 50 meters, breast stroke 50, repeat)
Tuesday: 750 meters in 40 minutes (freestyle 50 meters, breast stroke 50, repeat)
Wednesday: 1000 meters in 45 minutes (freestyle 50 meters, breast stroke 50, repeat)
Thursday: Off due to work.
Friday: 1200 meters in 1 hour (freestyle 50 meters, breast stroke 50, repeat)

Total meters: 3550 meters (thats 2 miles and some change)

Purposefully Primitive Shoulders and Abs Week 2

2012-10-26T15:48:00.001-07:00

-Shoulder Press: 120x8, 130x6, 140x4, 150x2, 95x10, 95x10
*Good weights, add 5lbs each set next week.

-Kettlebell Press: 35x8, 53x6, 62x4, 70x2, 35x10, 35x10
*Way better than dumbbell presses, stick with these.

-Press Behind the Neck: 110x8, 120x6, 130x4, 140x2, 75x10, 75x10
*Great weights, bump 5lbs each set next week.

-Side Laterals: 25x8, 30x6, 35x4, 45x2, 18x10, 18x10
*Would have preferred dumbbells for this one but weight plates worked well enough, start with 20lbs next time to keep good form.

-Janda Sit-Ups / One-Legged Janda Sit-Ups: 25lbs for 5 sets of 8 reps
*Real great abs workout here, I like how the work gets deep into the abs.

-Abs Wheel: 5 sets of 8 reps
*Difficult, hard to keep back from being involved but thats part of the difficulty.

-Saxon Side Bends: 10x8, 15x8, 20x8, 10x8, 10x8
*Always love this one, great oblique work.

-Plank Medley (Middle/Side/Side): 30 seconds, 30 seconds, 20 seconds, 20 seconds, 20 seconds
*Start with middle for time, 10 seconds rest, then one side, 10 second rest, then the other side, then rest for a minute or two. This was certainly difficult and on my list of abs workouts.

-20 Minutes of Swimming Laps: 16 Laps (400-500 meters)
*Not sure how large the pool is (40 or 50ft) but I counted 2 lengths as 1 lap and did 16 laps. My whole body hurts now. Great cardio...

Purposefully Primitive Back and Biceps Week 2

2012-10-25T08:36:00.001-07:00

Deadlift: 335x8, 355x6, 375x4, 385x2, 205x10, 205x10
*Either I was rather fatigued with starting my previous sets high, or I was having an off day but I had done a triple with 405lbs about 4 weeks prior to this and I felt weak as heck today. 225lbs felt heavy this morning... I possibly needed more of a warm-up.

Romanian Deadlift: 155x8, 175x6, 195x4, 205x2, 135x10, 135x10
*Good weights, can start higher next time though.

Hyperextensions: 35x8, 45x6, 55x4, 70x2, 35x10, 35x10
*Good finisher for my lower back, can bump more next week.

Bent Rows: 155x8, 185x6, 205x4, 225x2, 135x10, 135x10
*Great selections, however I probably could even out the sets more with poundage increases.

One-Arm T-Bar Row: 25x8, 35x6, 45x4, 55x2, 20x10, 20x10
*Great exercise! But need to bump up the poundage.

Straight Bar Curl: 30x8, 40x6, 50x4, 60x2, 20x10, 20x10
*Perfect weight selection, certainly finished off the biceps.

Rowing Machine Intervals: (30:30) 15 minutes
*Had to cut it short was running out of time. I should have simply finished and begged forgiveness later.

Purposefully Primitive Chest and Triceps Week 2

2012-10-23T08:54:00.002-07:00

-Bench-Press: 205x8, 225x6, 245x4, 275x2, 165x10, 165x10
*Overall a good weight selection, all sets can be increased by 10lbs minimum next week.

-Incline Wide Grip Bench: 165x8, 175x8, 195x8, 205x2, 155x10, 155x10
*Certainly felt the fatigue but I believe I can still bump 10lbs minimum next week and not miss a rep.

-Dumbbell Bench-press: 60x8, 70x6, 80x4, 100x2, 50x10, 50x10
*Good weights, bump 5lbs minimum per set per hand.

-Dumbbell Flies (From Floor): 35x8, 45x6, 45x4, 50x2, 25x10, 25x10
*Reconfigure the weights to start at 35 and end with 50, these are good weights to stick with next week.

-Close-Grip Benchpress: 155x8, 175x6, 195x4, 225x2, 135x10, 135x10
*Great selections, triceps were hit hard here, clear to bump minimum 10lbs per set.

-Skull Crushers (Stright Bar): 70x8, 85x6, 90x4, 95x2, 65x10, 65x10
*Good weights again, but unsure if I'll keep this workout, might swap for dips instead.

-20 mins steady-state cardio on recumbant bike
-20 mins steaady-state cardio on rowing machine

Felt strong today, think I'll make some serious progress with my benchpress through the weeks.

Purposefully Primitive Legs Week 2

2012-10-22T08:20:00.000-07:00

-Squat: 225x8, 305x6, 345x4, 385x1, 205x10, 205x10
*Failed out on my 2nd rep of my top set squats, lost focus and form. Add 10lbs to first and last 2 sets, the rest are good to repeat next week.

-Calf Raises: 205x8, 225x6, 245x4, 265x2, 135x10, 135x10
*Calves are always easy for me, might just bump to 6 sets of 10 reps next week with ever-increasing weights.

-Front Squat: 155x8, 175x6, 195x4, 215x2, 105x10, 105x10
*Need to add minimum 20lbs per set for this to have the effect I want.

-Hack Squat: 95x8, 115x6, 135x4, 155x2, 95x10, 95x10
*This REALLY needs to be increased, need to START with 185lbs minimum.

-Barbell Lunges: 95x8, 115x6, 135x4, 155x2, 95x10, 95x10
*First, 5th and last set are good, need to bump an additional 10lbs per set in-between.

Purposefully Primitive Shoulders Week 1

2012-10-19T20:00:00.000-07:00

-Front Barbell Press: 95x9, 105x7, 125x5, 145x3, 95x9
*Good weights, could bump up about 10lbs next week. But overall effective.

-Dumbbell Shoulder Press: 30x9, 35x7, 45x5, 55x3, 35x9
*Too easy, I should have bumped considerably after that first set but was unsure so I kept it modest. Certainly is going to be higher next go-round.

-Press Behind The Neck: 95x9, 105x7, 105x5, 115x3, 95x9
*Either due to the already fatigued shoulders or that this workout is just plain hard, I struggled with this and am happy with the weights.

-Side Lateral Raises: 20's x9, 25's x7, 35's x5, 40's x3, 20's x9
*I think I can start higher but increase in smaller increments, I think that'll give the best weight per set.

-Hanging Leg Raises / Twists: (Twists: 20/25/30/35/10) (HLR's: 9/7/5/3/9)
*Awesome, abs were certainly primed for more.

-GHD Sit-Up (on tire) / Saxon Side Bends: (GHD: 10/15/20/25/10) (Bends: 10/15/20/25/5) for 9/7/5/3/9 reps
*Feeling the fatigue and ready to finish them off.

-Janda Sit-Ups / One-Legged Janda Sit-Ups (reach to the raised leg): 35lbs for 9/7/5/3/9 reps
*Deep abs cramps and buring, my abs are toast...

Purposefully Primitive Back and Biceps Week 1

2012-10-18T08:19:00.000-07:00

-Deadlift: 275x6, 295x6, 315x6, 335x6, 355x6, 375x6
*These sets were fairly good since I know my weights already. I will bump 10lbs next week and every week until I cannot get 6 for my last set. Then I will work at that level until I am able.

-Romanian Deadlift (Elevated on 45lbs Bumpers): 135x6, 155x6, 175x6, 195x6, 225x6, 245x6
*Can start at a higher weight next week, this was fairly easy until I hit 245, I need my bottom sets to start higher.

-70-Degree Row: 95x6, 105x6, 115x6, 135x6, 155x6, 175x6
*Was feeling out the weights, I can certainly do more than even the top set. Going to start with a higher load. This felt really good, legs were a bit wobbly after the Deadlift AND Romanian Deadlift...

-Dumbbell Row: 60x6, 70x6, 80x6, 90x6, 95x6, 100x4
*Sticking to this until I can get 100x6 then I'll bump every set 5lbs.

-Barbell Curl / Finger Roll Superset: 75x6, 80x6, 80x6, 85x5, 85x4, 90x3
*This was certainly difficult after my grip AND biceps were already fatigued. Basically polished them off and that was that. Not really looking to have a big barbell curl, just looking to have at least 1 isolation exercise for it.

-Rowing Intervals (30:30): 18 minutes for 20 rows per 30 second interval.
*I was going to stop at either 20 minutes, or the first time I didn't get the 20 rows in 30 seconds. Needless to say I failed at the 18th round (by one freaking row!) and quit.

Overall a good workout but I think I need more for my back which is (next to my legs), the strongest muscle.

Purposefully Primitive Chest Day Week 1

2012-10-16T08:08:00.000-07:00

-Bench-press: 185x6, 195x6, 205x6, 215x6, 225x6, 235x5
*Was a good weight selection, I think I would be more ambitious if I used a spotter.

-Dumbbell Bench-press: 70x6, 75x6, 80x6, 85x6, 90x5, 95x4
*Started to feel the fatigue, I can normally get to 100lbs but not today.

-Incline Bench-press: 135x6, 155x5 (rep 6 failed)
*The fatigue was apparent so I ended this exercise and went to the next.

-Dumbbell Flies (On Floor): 25's x 6, 30's x 6, 30's x 6, 35's x 6, 35's x 6, 40's x 4
*Phenominal exercise allowing me to overload the weight I wouldn't normally use. My chest is done after this.

-30 minutes hike in steep hills with 75lbs
*This was far more difficult than I had imagined, and will be repeating this in the future.

My chest and shoulders are probably the weakest muscles in comparison with my squat and deadlift.

Purposefully Primitive Leg Day Week 1

2012-10-16T07:58:00.001-07:00

Weight: 212lbs, Bodyfat (as measured by the Accu-Measure device): 12.7%

-Squat: 275x6, 295x6, 315x6, 335x4, 355x2

-Front Squat: 155x6, 175x6, 195x6, 215x4, 235x2
*I did not have a partner or spotter for this day so the weights were conservative.

-Calf Raises with Barbell: 135x6, 185x6, 235x6, 285x6, 335x6, 315x6
*I had to drop back to 315 due to the bar becoming a bit hard to control.

-Suitcase Lunges with Kettlebells: 30's x 6, 35's x 6, 40's x 6, 50's x 6, 60's x 6, 70's x 6
*Next time I will try with a barbell and see if I can load more weight, my grip got the best of me on this one.

-10 x 100 yard hill sprints
*The amount of sprints was moderate, plan to add another 5 next week.

I didn't know my weights per the set/rep range I wanted to perform which is 6 sets of 6 reps which makes another reason my weights stayed conservative, next week will be better with the weights and sets (and hopefully I get myself a spotter...)

I also am sticking to a paleo diet but starting the 6 times a day meal frequency to see if that helps me make a positive change.