Shitty - I've put mine out shovelling wet snow before
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Shitty - I've put mine out shovelling wet snow before
well.....this keto thing isnt that bad.....last time i tried was years ago and it was miserable.....5 days in now.....
Nice. No headaches or anything ? Will you go 2 weeks before a carb up or just 1 ?
ill go at least 10 days...im not having many cravings at all....i cheated with 3 cinnamon hearts today tho...haha
Bench work
Flat bench barx20,95x20,135x10,185x10,225x5x5,185x12,135x20
Seated db press 40x20,60x15,50x20
Dips body weight 3x10
Jim press 3x15 @ 95
Kb side laterals 2x20 @ 35
Rotator rehab work
Dropped to 220 this week...that's 7-8 lbs this week....strength still ok....
What are Jim presses tex?
sorry...jm press....autocorrect on the iphone...
http://www.youtube.com/watch?v=Ck2KpzhIYY8
25 minute "brisk" walk before breakfast......
lower
so ill count this as a speed day....
parallel box squat( cambered bar ) barx20,135x10,225x10,315x5,365x5,405x5,455x5 was my "warmup" then i did 2x2 @ 495 and 6x2 @ 405
speed pulls 2x1 @ 315, 5x1@ 405
kb swings 3x8 @ 60lb
bodyweight came in at 220......i didnt take in any carbs before or after the workout.....only prob i had was during the speed pulls opn my second rep with the 405 i got pretty dizzy so i bumped my rest period between sets up to 45 seconds instead of 20 and i was fine......i should be depleted as **** now......
220 , you are a savage ! What's the goal ?
i dont have a weight goal.....more of what the mirror says.....almost there tho.....pretty sad that none of my gear fits.....on a good note tho im thinkin that that inzer double denim will be fitting shortly lol
back and bicep work
neutral grip chins bwx15, +15x12, +30x8
machine high row 175x15,220x12,250x10,275x6
tbar rows 2platesx15,3platesx12,4platesx8
unilateral facepull 70lb 3x15
bb curls 75x15,95x15,115x10
rope curls 3x10 @ 100
flat bench 2x15 @ 135
bodyweight 220
20 min walk.........tonight i get my cheat meal!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
flat bench barx20,95x20,135x10,185x5,215x5,225x5,245x3,245x3, 225x5,145x20
dips bwx10,+20x10,+25x10, bwx12
seated reg park press 40x10,50x10,60x10,60x10
jm press 95x10,115x10,135x10
flat bench 135x22
bodyweight 220.....back to keto.....cheat meal was 8 pieces french toast and a protein shake made with choco milk.....
flat bench barx20,95x20,135x10,185x10,225x5,245x3x3,185x18,13 5x31
dips 4x10
standing db press 50x20,60x10,60x10,50x20
standing oh db ext (dropset) 80x5,70x5,60x5,50x5,40x15
rotator work 3x20
bodyweight 219.....refeed last night with a small meatlovers pizza, 10 oatmeal chocochip cookies and a handful of cinammon hearts....next week im gonna start with doing clean refeed....
Sure tex.lol.
yeah who am i kidding...lol
Lower me
Rack pulls 135x10,225x10,275x5,315x5,365x5,405x5,455x5,495x3, 545x3 then straight to a dropset 405x15,315x21,225x28
Low box (12") squats 95x5,135x5,185x5,225x5,275x5,315x3,365x3,225x15
Hanging leg raise 2x25
Bodyweight 217....that's a loooow ****ing box for me (I'm a hair shy of 6'4")
Dynamic bench
135x3x3,155x3x3,175x3x3
Pin presses 245x3x3
Chins bwx10,35x3x5
Face pulls 120x15,140x10,160x10
Body weight 216
sorry for the gay pic...thought i cropped it
flat bench ss with db row (80lb db x 5 reps)
barx20,95x20,135x10,185x10,225x5,245x5,275x2x2,225 x8,185x16,135x20
dips bwx10,+20x8,+35x8,bwx10
oh bb press 95x10,135x8,155x8
oh rope tri ext 100x10,120x10,140x8
db curls 40x10,50x10,60x10
db shrugs 80x3x10
curls n tri ext were superset
bodyweight 218 (had refeed thurs and friday out of necessity and just plain gluttony.....had a late night plumbing call at a pub on thursday and they paid me and gave me a bunch of food....how could i refuse?!?!)
wife wants me to start puttin on size...says im looking skinny......not sure how to transition out of the keto without getting fat....or should i remain keto and just up my fats and proteins?!
218 at 6'4. What do you think 230 ?
Personally I like to maintain a Paleo aproach when coming off Keto. I usually just start adding in fruits to my shakes and some sweet potatoe fries with dinner. I just find limitting heavy carbs keeps me feeling less bloated.
BTW, Good job with the weight loss. I hope to be down there soon.
yeah i think 230 is a good weight and easy to maintain.....im really comfortable doing the keto thing now so I think your approach would probably fit me well......im gonna up my gym time as the wife is on board now and will let me get 4-5 training days a week now......
Box squat
Barx10,135x10,225x10,315x5,405x5,455x3,495x2,455x3 ,405x10,315x15
Conventional Deadlifts 225x3,315x3,405x3x3
Pull through 4x15 @ 80
Leg raise 3x20
High machine row 3x10 @ 140
218
Holy fack.....need to get my briefs altered....my hips feel destroyed after the wide stance box squats....on the plus side my raw max is still hovering around 2.5 times body weight....
15 minutes brisk walk and 8 hill sprints (paced off at around 30 yards) and lots of stretching......
bench rep day-flat bench-warmups then 3x10 @ 190, incline db press 40x15,60x15,75x10, dips 3x10, oh rope ext superset w/ rope curls (100lb) 3x12, chins 3x10 bodyweight 215.....wife said I looked skinny and made me eat some flax pancakes.....had 1/2 cup dry oats with my post workout shake.....
25 minutes cardio before breakfast this morning
C?m on bác, d? mình ki?m nghi?m l?i xem sao :x :x
Thanks, cÃ*ng lúc cÃ*ng hay
you aint speakin my language bro...lol
deadlift me
deadlifts 135x10,225x10,275x5,315x5,365x3,405x3,455x3,495xfa aaaaaaaaaaaaaaail......tried it again....fail.....lack of focus i suppose so i got all pissed off
front box squat 135x10,185x10,225x8,245x8,275x5
good morning 135x10,225x10,275x10,315x12
pull throughs 4x12 @ 100
hanging leg raise 2x25
chins ( used 3 diff grips-neutral wide,standard grip and rings) 4x10
hanging around 215 still.....carbs at breakfast and after workout.....pissed about the deadlifts.....but the front box squats made up for it.....stupid leverage change with the weight loss...usually my pull goes up as i drop weight.....gayness
box squats for speeeeeeed warmups thru 315 and I did the sets of 2 adding 10 lbs every set up to 385 so I did 8x2; deficit deadlifts (3" deficit) 135x10,185x10,225x10,275x10; ghr bwx10,+25x10,+45x10; hanging leg raise 1x50; db shrugs 2x15 @ 80 bodyweight still hovering around 215.......
seated military press 95x15,115x15,135x10,135x10,95x15
plate raise (45lb) ss w/ kb side raise (25lb) 3x10
seated cable row 120x10,180x10,220x10
facepulls 3x15 @ 160
incline db curls 30x10,40x10,40x10,30x15
db shrugs 2x15 @ 80lb
rope crunch 3x20 @ 160
bodyweight 216....eating 1/2 cup oats with breakfast and after workout.......had teryaki chicken last night with a shitload of rice (probably 3 cups)....
Box squat meBarx20,135x15,225x10,275x5,315x5,365x3,405x3,455 x3,495x1,545x1...suit bottoms on and rev green bands 585x1,635x1,675x1,725x3, 725x2,585x10Trap bar deadlift 162x5,272x5,382x5,426x5Reverse hyper 3x15 w/red bandWeight at 217
25 minutes heavybag, 100 puships, 50 crunches
dynamic bench 9 sets of 3 with 3 diff grips 135,155,175 ; seated db press 40x15,60x15,70x12,40x20 ; rope curl ssw oh rope ext 3x15 100,110,120 and 1x20 @ 100 ; plate raise(45)ssw rear delt machine(85) 3x20 ; neutral grip chins 3x10 ; bodyweight 218
deadlift rep day
deficit pulls(4") 2x8@135,1x8@185,1x8@225,1x8@275,3x8@315
superset pullthroughs/hanging leg raise 4x15
foam rolllllllllllller for 10 minutes
weight up to 218.......did the pulls from 4" deficit cuz regular deadlifts for reps is borrrrrrrrrrrring
random accessory day
incline db press 40x15,60x15,70x15
smith shoulder press 95x15,135x15,185x8
lat pulldown 120x20,150x20,200x15
bb row 4x15 @ 135
bb curl 3x15 @ 85
me bench
barx15,95x15,135x10,155x5,185x5,205x5,225x5,245x3 purple bands 315x5,365x3, single ply titan (new shirt) 405x3, 455 fail....455 one more time.....fail.....couldnt get it seated proper...kept riding up to choke me out
fat bar bench 95x15,135x15,185x10,135x15
db row 100x5,110x5,120x5,130x5
oh rope tri ext ssw rope curls 3x20
incline db press 2x25 @ 50
weighed in at 219
been off for a month or so......work n kids n coaching my kids softball team n injured back.....cut my caloric intake down big time and dropped to 208....
bench
barx20,95x15,135x15,155x10,185x5,215x5, 225x5x3, 185x3x8, 135x15
ss of alt db curls (40lb) and oh db tri ext (60lb ) 4x10
seated machine row 1x15 @ 175, 1x15 @ 225
foam roller on the lower back and hams for 10 minutes....
didnt realize id dropped soo much weight....hadnt stepped on a scale in a month lol.....pretty happy with the workout today as i had no shoulder pain....
Back injury from deficit pulling or work?