Josh's Fitness Log

[ihop1411]

ok i've been doing a 3x8 version of the madcow for like 2 or 3 months, so i decided it was time to go back to 5x5. i am also going to be cutting for a bit, since im at like 18% :-( bf at the moment.

stats
5'9
180
~17-18%bf

today i did 5rm's for deadlifts and military press.

deads=225
military=105


im cutting with keto and depending on how sick of it i am when i get done with the cut i may bulk with it. today wasnt too bad, i guess it will take a bit to get used to eating 2700 cals a day tho. anyway tomorrow i'll find my 5rm for squats, incline bench and rows.

[ihop1411]

didnt get to post last night cause i got off work late. I did 5RM's for squats, bench (slight incline) and bbrows.

Squats-245
Bench-200
BB Rows-135 :-( lol

[ihop1411]

alright...tomorrows workout will tell me a lot. i've been feeling like getting adjusted to keto has been really hard this time, but today was better. a great workout tomorrow will be a big confidence boost

[ihop1411]

todays workout was pretty draining...i could only get 4 minutes of hiit...not a big deal i guess because i usually only do 7 lol. it went

squats
122x5
153x5
183x5
214x5
245x5

bench (slight incline)
100x5
125x5
150x5
175x5
200x4-lol...i didnt have a spotter and i wasnt sure i could get the 5th

bb rows
72x5
90x5
108x5
126x5
145x5

4x8 decline situps + 35lb dumbell
then just a pump set for bi's and tri's
4 30 second hiit intervals

if i had a consistent spotter the workout would have been easy...but since i didnt it was pretty tough...this whole no carb up for 2 weeks to start keto is tarting to be a pain

[ihop1411]

alright, just got home from work and i realized that i forgot to post yesterdays workout. went good, all the weights were really easy actually.

deads
140x5
168x5
195x5
225x5

military press
65x5
78x5
91x5
105x5

squats
122x5
153x5
185x5
185x5

got 2 sets of 8 leg raises in and
3 sets of 8, 7, and 5 wide grip chins.

no cardio today, i was at work while i was lifting lol and another trainer was there and i was afraid she would get upset that i had taken such a long break.

[ihop1411]

so today's workout was really tiring lol. it's been a good while now that i've been on keto without carbing up so i was really looking flat and i think my strength was a bit down from having like no glycogen left. that said, i got all the weights i was supposed to and i think i would have been able to get much more if i wasn't depleted of glycogen. anyway tomorrow is my carb up so everythings cool. the workout went:

squats
122x5
153x5
185x5
215x5
248x3
185x8

bench
100x5
125x5
150x5
175x5
203x3
150x8

rows
72x5
90x5
108x5
126x5
147x3
108x8

then i made it through 2 sets of 8 on db curls and tricep extensions. anything else and i think i would have been toast lol. then i did hiit on the bike for about 7 minutes...lol.

im looking forward to monday's workout tho because hopefully i'll be 10x stronger after the carbup.

[ihop1411]

today was my first workout after a carb up. man, the weight was so much easier. i really wish that there hadn't been so many people in the gym because like every other set i had to stop to talk to someone but at least there were people there to spot me. anyway it went

squats
125x5
155x5
186x5
217x5
248x5

bench
101x5
126x5
152x5
177x5
203x5

rows
73x5
91x5
110x5
128x5
147x5

then i did 4 sets of leg raises and 7 minutes of hiit on the bike.

[ihop1411]

alright..forgot to post yesterdays workout

deads
142x5
171x5
199x5
228x5

military
66x5
79x5
93x5
106x5

squats
124x5
155x5
186x5
186x5

i did 3 sets of sit ups + 35lbs and then did 8, 7, 6 on wide grip chins.

[ihop1411]

crap...i forgot about this lol. well todays workout went really well...which was great because i was afraid i wouldnt even be able to get in the gym after lab tonight but it was still open. anyway it went

deads
142x5
171x5
199x5
228x5

military
66x5
79x5
92x5
106x5

squats
126x5
157x5
189x5
189x5

3 sets of wide grip chins and 2 sets of decline situps + 35lbs

[ihop1411]

squats
126x5
157x5
189x5
220x5
255x3
190x8

bench
103x5
128x5
155x5
189x5
209x3
155x8

rows
74x5
93x5
111x5
130x5
151x3
111x8

3 sets of 10 for bi's and tri's and 7 min hiit

yup

down to 169 tonight after the workout. the carb up will probably put me at like 171ish

[ihop1411]

all of these are x5

squats
127
159
191
223
255

bench
104
130
156
182
209

rows
75
94
113
132
151

4 sets of straight leg lifts
7 min bike hiit

i was 169ish today too

[ihop1411]

deads
144x5
173x5
202x5
231x5

military
67x5
80x5
94x5
107x5

squats...these pwn me after i've already done deadlifts
127x5
159x5
191x5
191x4....no 5th rep on this one :-(

then i did 3 sets of wide grip chins till 8 or failure...lol whichever came first

[ihop1411]

squats
127x5
159x5
191x5
223x5
259x3
191x8

bench
104x5
130x5
156x5
182x5
212x3
156x8

rows
75x5
94x5
113x5
132x5
153x3
113x8

3 sets of 8 for both bi's and tri's
7 minutes bike hiit

was 168.5 after the workout today...time to add a bit more cardio maybe

[ihop1411]

some updated pictures
http://i670.photobucket.com/albums/vv62/ihop1411/DSC04026.jpg
http://i670.photobucket.com/albums/vv62/ihop1411/DSC04025.jpg
http://i670.photobucket.com/albums/vv62/ihop1411/DSC04018.jpg

[ihop1411]

squats
129x5
161x5
194x5
226x5
259x5

bench
106x5
132x5
159x5
185x5
212x4

row
76x5
95x5
114x5
133x5
153x5

then i did 4 sets of sit ups +40lbs and 7 minutes of bike hiit.

[ihop1411]

squats
129x5
161x5
194x5
194x5

deads
144x5
175x5
202x5
231x5

military
66x5
80x5
93x5
107x5

2 sets of 8 leg lifts and 3 sets of wide grip chins to fail

[ihop1411]

squats
129x5
161x5
194x5
226x5
262x3
194x8

bench
105x5
130x5
155x5
185x5
212x3
155x8

rows
76x5
95x5
114x5
133x5
155x3
114x8

3x8 bicep curls


today was really the first day that i've thought i looked small and was ready to be done cutting. probably because i had a really light carb up last weekend. hopefully. anyway i think that whether i get down to 10ish% or not, by march 1 im going to start bulking again since i'd rather cut in the summer.

[ihop1411]

lol...this thing is apain to keep up with. todays workout was

squats
130x5
165x5
197x5
230x5
262x5

bench
105x5
130x5
160x5
185x5
212x4...dang it this one is annoying

rows
75x5
95x5
115x5
135x5
155x5

[ihop1411]

alright well today i started taking xtend during my workouts. we'll see how that does, i've read a ton of good stuff about it. i got the watermelon and it tastes pretty good. the only thing is if you dont keep shaking it it kind of settles out on the top of the water.

anyway my workout was

deads
146x5
175x5
205x5
235x5

military
67x5
81x5
95x5
108x5

squats
130x5
165x5
197x5
197x5

2 sets of 8 sit ups with a 40lb dumbell
and 3 sets of 8, 8 and 5 wide grip chins

[ihop1411]

alright finally friday. had a decent workout today, it went

squats
130x5
165x5
197x5
230x5
266x3
197x8

bench
105x5
130x5
161x5
188x5
212x3
161x8

rows
77x5
97x5
116x5
135x5
157x3
116x8

3 sets of 8 reclining curls with 30lb db's
3 sets of 8 cgbp with 135....these felt weird on my shoulders. i've been looking for a tricep exercise that really hits my tris well for when i start bulking and i guess this wont be it lol.
then i did some hiit

[ihop1411]

alright well as of today i have decided that im done cutting until like may-ish and will bulk until then, since i've gotten down to about 12% bf. i'm gonna be sticking with keto as im bulking, hopefully it will help me keep from putting on fat, as the two previous times i've tried to bulk i did it with carbs and really over did it and ended up at like 18% bf. so i'll be eating 240g fat, 190g protein and 65g carbs of which 29g are fiber.

also, i may end up swapping things up and going a bit of a TKD rather than CKD but i'll get to that later after i see how this does for a couple weeks.

so this is the routine im going to be using, since the madcow has gotten really old.
http://www.ironaddicts.com/forums/showthread.php?t=8050

so today's workout was pretty good, my legs were feeling pretty shaky at the end. i think the weights are decent, i wasn't quite sure where i would start at but i think the weights i used were pretty good.

squats
3x5@225
goodmornings
3x10@115
bb row
4x6@135
db curls
3x8@30's
calf raise machine
3x15@160

plus 7 minutes of bike hiit like usual

[ihop1411]

alright well todays workout was basically push.

flat bb bench
3x5@195
incline db bench
4x8@65's
military bb press
3x8@85....and i got pwnt by this lol :-(
skull crushers
3x10@52.5
sit ups
3x10@bw+40lb

[ihop1411]

i had a really busy week so i didnt get to post on here but i didnt miss a workout. anyway tonight was basically legs/back and went

squats
3x5@230----up 5 pounds from last workout
goodmornings
3x10@115----i actually did 3x10 this time...last time i couldnt
bb rows
4x6@140-----up 5lbs from last time
db curls
3x8@30's----these sucked

[ihop1411]

ok well todays workout was about the most brutal workout i've had in a long time. i was absolutely out of gas. probably a comination of it being the day before my carb up and playing 45+ minutes of basketball this morning and then workout out late at night. anyway, my first two lifts were fine, but after that everything tanked.

bench
3x5@200
incline db bench
2x8@70's
2x8@65's
military
3x8, 6, 5 @ 85
skull crushers
3x10@52.5
leg raises
3x8

didnt even do cardio because i was gassed, plus i had played basketball earlier so i figured that was good enough

[ihop1411]

crap i forgot about this thing for a while. some updates

weight is up by like 1 pound since i've started bulking (february 23)
body fat is down some since feb 23
lifts are higher

also i started a new workout. i'll post it starting monday because this week has just been weird.

[ihop1411]

alright-new workout taken from piczscel-today was legs. i didn't gain any weight from last week to this week-i'm thinking of upping my cals...yes/no?

squats
4x6@225
goodmornings
3x10@115.........these own me
leg press
4x10@3 plates a side
standing calf raises
3x20@190
seated calf raises
3x20@55-yes lol at this

no cardio today, my legs were done. driving home was tough trying to clutch in with my calves shaking so much lol.