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Next stop 100% RAW worlds
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01-12-2010, 05:31 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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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01-14-2010, 07:11 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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 .
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01-14-2010, 07:11 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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
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01-14-2010, 07:12 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Jan 14th 2010
Cardio
30 min bike in am
30 min bike in pm
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01-20-2010, 05:48 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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
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01-20-2010, 05:49 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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
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01-20-2010, 05:52 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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 !
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01-21-2010, 05:16 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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You're back on the Keto again eh?
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01-21-2010, 11:43 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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
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01-21-2010, 01:37 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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The very word Keto gives me the shivers!!
No thanks!
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