Since today is an off day from the gym, I have a little time to myself to post up what workouts I did the past two days, as well as my nutrition. WARNING!!!! The nutrition part will be boring. No complaining, you have been warned. So here is my workout. Standard format, how many sets followed by how many reps per set and adding in my rest period between sets. Basically I run on long, medium and short, being about a minute, about 30-40 seconds, and roughly 15 seconds respectively.
Incline DB Press 4X8 Long Rest
Low to High Cables 3X10 Medium Rest
Flat Press Machine 3X10 Medium Rest
High to Low Cables 3X15 Short Rest
Pec Deck 3X15 Short Rest
Seated DB Curls 3X10 Medium Rest
Close Grip Preacher Curl 3X6-8 Medium Rest
Slow DB Hammer Curls w/ Pause 3X15 Short Rest
Curl Machine 3X10,10,10 Short Rest. Basically this is my chance to really make those Biceps burn. I start at a weight, and basically do a mini drop set, 10 reps, drop the weight, 10 reps, drop the weight, 10 reps. The
last one of the last set I will rep at the low weight to fail.
Seated DB Shoulder Press 3X10 Medium Rest
Delt Machine/Upright Row Wid Grip Super Set 3X10,12 Short Rest
Seated Delt Raises/Front Raises Super Set 3X15,15 Short Rest
Rear Pec Deck 3X15 Short Rest
V Bar Push Down 3X10 Medium Rest
Rope Pull Down 3X15 Short Rest
Decline Extensions 3X15 Medium Rest
Dips/Dip Machine 3X15 Short Rest
After every workout I am doing 20 minutes of static cardio on the elliptical machine and pushing to keep my heart rate between 120-125 BPM
If anyone is curious, I will start posting the weights I am doing as well. Chest is definitely my weak point, and I would love to build bigger lateral delts hence hitting them twice. Kind of three times since the wider grip upright rows I feel them working. To me, what really makes a "I lift weights" look is good looking Traps, Delts, and Lats, so that is a goal. As for the nutrition, here comes the bore part of this update, but I do have to say, I literally have been eating the same thing for about two months now. Once we get down a little lower we will be introducing carbs back in.
3 whole eggs, 2 egg whites and 4 slices of bacon
25g Fat, 39g Protein, 400 calories
28 Slices of Pepperoni, 2oz of Chedder Cheese
44g Fat, 26g Protein, 500 calories
2 Tbsp Almond Butter, 1 Tbsp Olive Oil, 4oz Chicken, Broccoli
32g Fat, 32g Protein, 6g Carbs, 440 Calories
1Tbsp Olive Oil, 4oz Chicken
14g Fat, 24g Protein, 240 Calories
4oz Beef (be it burger or fatty steak) and peppers/onions
15g Fat, 20g Protein, 300 Calories
2 Tbsp Almond Butter, 28 Slices of Pepperoni
44g Fat, 20g Protein, 6g Carbs, 480 Calories.
Grand Totals (roughly)
159g Far, 161g Protein, 12ish g of Carbs, 2360 Calories
To mix things up, the chicken and Olive Oil is substituted with either 4oz of Salmon, which my local butcher does up these amazing smoked salmon filet's for me, or a can of Sardines. These things have like a 5 year shelf life, so I just stock up on a LOT of cans as a "Just in case" deal, and comes in handy for this Keto Diet. I also rotate my midday veggie between Broccoli, Spinach, and Asparagus. I add pepper to both my eggs, bacon and chicken, as well as Iodized sea salt to my eggs and garlic salt to my chicken. I also make a HUGE point to get Antibiotic/Hormone Free/Grass Fed, quality cuts of meat and cheese from my butcher every week. Though Boars Head pepperoni does make life easier, sometimes I switch it up and go with a stick of my butchers pepperoni and instead of 28 slices, I cut myself 2oz.
I think that is about it. Would love feedback and thoughts. I do have to say, @robstein is a mad genius when we sit down and do up a workout routine and nutrition. This was done by him, and the workout routine, I started with a basic routine he gave me and switch it up depending on concentrations at the time, weaknesses, and just to keep a variety. Writing this, I hope he doesn't mind the changes I made above thus far this week... This blog my get me in trouble. Hope you guys enjoyed the read!