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Jan 11th
40 mins cardio on bike Jan 12th M.P - 4x20@120 B.B Front Raises 4x15@75 close grip bench 3x30 @ 120 JM presses 3x20@120 Lifted at work so I did high rep lower weight as we don't have much weight here . I wont be doing much more heavy 1-3RM stuff for the next month or so as my diet has changed and i'm only taking in 2600-2800 cals. Longer recovery time and I'm more sore after these past few workouts than I have been in a long time. My knee is acting up again which it hasn't in atleast a year , so I'm playing it safe. |
Jan 13th
Cardio 30 / 30 split morning - afternoon on the bike 7pm Bench Triples 45x12 45x10 135x8 185x6 225x3 275x3 315x3 325x3 Incline DB presses 95lbs x 8 100lbs x 8 100lbs x 6 Close Grip / Reverse Grip Bench 3x10 @ 135 One arm behind the neck tri extensions 3x15 with 22's Dips with 35lbs chains 2x10 BB curls 2x20 @ 45 Very surprised that I was able to get 325 x3 today. All week my diet has been spot on with NO cheating and NO carbs ! Total intake is aprox 2600-2800 cals. I've been doing about 1 hr cardio daily so I wasn't planing on doing anything heavy in the gym , but when I got to 225 and it felt light I thought I would see how heavy I could go with triples - I'm happy with the 325 . I think doing the reverse bands last week helped . |
This is what I've been eating all week . I'm not going to post my diet all the time because I am eating the samething every day.
Started on Wednesday the 6th - First carb meal will be this Sunday , then every Sunday after that. Meal 1 3 whole eggs 3/4 cup whites Meal 2 50g protein ( weighs out to 1 3/4 scoops ) 2 tbsp NPB Meal 3 8oz chicken breast ( weigh raw ) 1/2 cup Almonds Meals 4 50g protein 1tbsp NPB Meal 5 8oz XL ground beef ( cooked with Olive oil and Chilli pepper ) 3 cups spinach Meal 6 50g protein 2tbsp NPB Drinking 5L of water mixed with Xtend Multi Vitamin Pack Beta Force (2g BA) Kre-Alkalyn (1.5g) ZMA ( before bed) Fish oil ( 3g ) 2 cups of coffee to start the day off - This also helps me go the washroom |
Jan 14th 2010
Cardio 30 min bike in am 30 min bike in pm |
Jan 16th
Injured my knee in baseball about 2 years ago ( twisted it ) It's the tendon inbehind the knee and around to the front that has been acting up lately . Basically Just below the knee cap and go right 90deg . Light Squats 135x6 225x5 285x5 315x10 315x5 Leg Press 2 plates per side 4x20 Going vey light w/ high reps because it's a lot less stress on my knee. Also did some very light leg extensions . Spend 10 minutes stretching out lower body after . Not the best workout . Did 60 min cardio in the pm |
Jan 19th
Military press 155x5 165x5 175x7 incline bench press 225x9 245x5 245x5 rear delt cable work 3x10@60 lying tricep extensions ( cross body ) 3x15@30 pushdowns 3x10@150 dips bw 2x10 |
Jan 20th
Seated , Suspended Good Mornings 135x10 185x8 225x5 285x5 315x5 345x5 365x3 - going for 5. Lying Leg Curls 3x12 @ 80 Lat Pull downs Abs ( decline crunches and DB side shifts ) Diet has been great. My cheat meal on Sunday was a nice buffet at the Sawmill Back on track - gained 1.2 lbs after carb up , but down 5lbs still. Strength is holding on great ! |
You're back on the Keto again eh?
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Yes.
It's going a lot easier this time. No cravings , no constipation , no headaches. Strength is holding on nice too |
The very word Keto gives me the shivers!!
No thanks! |
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