I’ve been training seriously since early 2008. I’ve lifted poorly recently for a few months but I’m changing that, so here’s my log!
I am 195 and 6 foot. I’m gonna lose fat right now to low bodyfat. Then get bigger. Why? Because I want to get my bodyfat percent low for the first time. Don’t like it, well screw off.
I’m eating a anabolic ketogenic diet during the week with the big carb-up. That’s my current plan.
I will post my training log and my results here. I’m working hard and training regularly now and expect big improvement to come.
I was planning 215x3 with very good form on the back squats but I felt very weak so instead I did higher repetitions. The 20 rep set killed me and I probably won’t do it again while on a caloric deficit as it hurt the rest of my workout too much.
I am not training legs again until Saturday when I’m pulling.
I carb-up Thursday night and all Friday. I don’t know if you are supposed to lift those days. I am lifting two of the next three days.
I was falling asleep all day yesterday so I took a rest day
today:
incline smith bench
95x15 warmup
135x12
155x10
175x9 -PR
incline dumbbell bench
55x10
60x7
65x3x3
45x12
lying db tricep extension
50x15
60x12
70x8
tricep pushdown/extension
55x14
60x10
70x6
50x11
I do the isolation assistance lifts to failure on most sets and the heaviest incline bench set. On the DB 3x3 I can’t do another rep after the first set. This is how I’m training lately. Last time my PR was 175x6 or 7 on the smith incline so this was a big improvement!
tonight I start the carb-up. I don’t know when I’m supposed to start this but I am doing it for my last meal and all day tommorow so I will see if I can lift then. If not big pulling Saturday.
my glutes and hips still hurt terrible from Tuesday. I hope they’re recovered by Saturday, that was a BRUTAL session.
I just read a great article on cyclical ketogenic diets by Lyle Mcdonald
Makes me think about my training and intake on this diet and there are some modifications I will make based off of this
I don’t know how necessary the full body workout before the carb up is, and when to start if I cut the carb up down to 24 hours, as well as other questions. Here is the article:
dips 2x10 and incline press 1x10 and chest press 2x5 and isometric
dunno why but my sore chest wanted more.
When I say something like 3x10 I mean 3 sets ramping up in the 8-12 rep range,sometimes all 10 reps.
I’ve eaten over 500g of carbs since last night! I’m going to either do one carb-up day, two as planned following Macdonald’s recommendations, or two spaced out over the week. I really recommend that article I posted for anyone doing a ketogenic diet.
We focused on form on the Dead Lift. I had a lot of energy but still my lifts got worse near the end. My first 225 set was so explosive my training partner said it looked like I was going to clean it! He says once my form is better I can grip and rip and do less reps/set.
I wasn’t all recovered from Tuesday, so next time I squat more quad focus on assistance.
I am recovering very fast from the 3x/week pressing. I will bench again tomorrow and take Monday or Tuesday off. I can do a lot of volume on the presses and I think my lifts will go up. Any recommendations on working in a higher volume of strength sets for these would be nice!
On my back squat I go ATG with the olympic narrow stance and bar on traps. I have very good technique with the pause but weak legs!
For my bench I am starting following a Russian program. I am not changing the rest of my workout. But I handle the high volume bench well. I’m going to see if I can lift 200 pounds this weekend because the weight already feels lighter!