Lower body
- Bulg Ss with 3 sec iso hold in bottom
Worked to top set of 70kg x5 each leg
- Giant set with two 24kg kettle bells
Double swings 4x12
Shrugs 4x20
Rows 4x20
- 1 set of Max reps 1&1/2 Goblet Squats with 30% bodyweight. I got 20 reps but I feel like I bitched out. Two more weeks to crush that record.
- Barbell roll-outs 4x10
With lower carbs I’ve actually been making an effort to increase my fat intake and as such I haven’t felt shit yet which is good. Made some little maccadamia, cacao and coconut fat bombs which work wonders when the sugar cravings hit a little
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Did the mothers day classic today, gentle 5km for breast cancer awareness, no real pace just a good run.
There was a health stand doing bio scans for free which was cool
Got one done and my bio age was 26, which was pretty cool, 40kg of skeletal muscle mass, body fat percentage of 8.1% and a BMI of 24.5 haha
I don’t know how accurate the bioscans are but pretty cool to get one done, especially for free
That’s pretty awesome mate. I think the results were maybe a little flattering but cool nonetheless! How old are you btw?
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Yeah I suspect more like true 10% but it’s nice to believe
I’m 30 years old since Feb
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I’d also just drank a lot of water which always helps conduction leading to a lower reading
Fat sources of choice
Olive or coconut oil in and on cooking
Coconut oil + macadamia oil in coffee
Macadamia nut oil in protein shakes is the fkn bomb.
Avocado.
I see what keto heads mean about constant energy. I haven’t felt that post lunch crash in a few days now, not since I’ve upper my fats well over 100g
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Body looks very flat today
Might do a moderate carb up tonight and see how I look tomorrow, energy is fine though
Keto vego isn’t too bad, takes a bit of planning but thankfully I love coconut oil and macadamia oil. I’ll also keep adding Mac oil to my shakes for extra calories when I’m not so concerned about being shredded
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I’m getting really fkn excited to hit some heavy squats again. I’ve never done low rep heavy isolateral work and I just feel more stable… But we’ll see
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Didn’t sleep Sunday night, was awful, no idea why. Went to bed early monday night and worker out this morning instead
- Foam press top set 120x3
Back off set 105x8
- Seated db press top set 25x10
Then 50 reps for time with 17.5
- Back Attack 3 rounds
- Tricep pushdown 130 reps total
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I can see the thickness increase and my weight is up. Time to really push the amount of food I eat moving forward
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Thanks brother I appreciate that