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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.

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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?

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!