GuitarWeights Keto Log!

[GuitarWeights]

Hey guys, I have decided to move my journal over here with all my keto?ers. I am coming off a two week break after doing keto for 3 months. Now im back at it! I will be working hard to keep this journal updated so lets have some fun.

All my details can be found at my old journal, heres the link

http://forum.bodybuilding.com/showthread.php?t=2219461

Lets do it!

[GuitarWeights]

MONDAY, MAY 28, 2007: CHEST/ABS

This workout about 50 minutes to complete
Total sets = 17
Abs = 7
Chest = 10

1. Bench Dips
BW - 50 X 20
BW - 40 X 13
BW - 20 X 5

2. Incline Smith Machine Bench
160 X 10 (45 degree angle)
170 X 6 (40 degree angle)
135 X 8 (40 degree angle)

3. Ab Crunch Machine
10feet, 10head X 10
27.5feet, 27.5head X 10

4. Incline Crunches (to the side)
BW + 10 X 10/side
BW + 12.5 X 10/side
BW X 15/side

5. Flat Machine Presses (inside grip)
120 X 11
120 X 6

6. Leg Raises
BW X 10
BW X 10

7. Machine Fly
100 X 30 + 10 second fascia stretch
145 X 10 + 10 second fascia stretch

Nutrition
Calories = 2436
Protein = 218 (37%)
Fat = 127 (49%)
Carbs = 80 (14%) (60g from PWO shake)

Comments
Good day, lots of PR?s

[MCEpidemic]

Not bad, not bad, but fat intake could be a little higher.

[daYDreAmErX]

Oh ! There you are :D

[GuitarWeights]

Not bad, not bad, but fat intake could be a little higher.obviously the numbers are squed quite a bit due to 60g PWO carbs. I think fat intake before i inputed that was 60% ish. Umm, speaking of which i just tested a minute ago and am testing for ketosis on ketostix.
Oh ! There you are :DDarn i did everything i could to get away! u better b coming back!

[GuitarWeights]

TUESDAY, MAY 29, 2007: LATS/LOWER BACK

This workout about 50 minutes to complete
Total sets = 13
Lats = 11
Lower Back = 2

1. Wide Grip Chinup & Normal Grip Pullup
BW - 90 X 12 Chinup
BW - 60 X 8
BW - 70 X 10

2. Yates Rows supersetted with Dumbell Pullover
120 X 10 : 50 X 15
125 X 10 : 50 X 10
130 X 10
135 X 10

+10 pound PR? yeaaa buddayyy!

3. Suspended Good Mornings
140 X 10
145 X 10

Another + 10 pound PR but these were sooooo hard.

4. T-Bar Row
120 X 10
125 X 8

Nutrition
Calories = 2327
Protein = 238 (42%)
Fat = 105 (42%)
Carbs = 86 (15%) (60g from PWO shake)

Comments
Lots of PR, but was short cause I kicked my own ass

[GuitarWeights]

WEDNESDAY, MAY 30, 2007: OFF DAY

Nutrition
Calories = 1839
Protein = 179 (41%)
Fat = 107 (54%)
Carbs = 22 (5%)

Comments
Good day, lots of PR?s

[GuitarWeights]

THURSDAY, MAY 31, 2007: SHOULDERS/TRAPS

This workout about 30 minutes to complete
Total sets = 10 :(
Shoulders = 7
Traps = 3

1. Seated Military Presses
65 X 10
120 X 8
120 X 5

2. Dumbell Shrugs
90 X 10
105 X 8
105 X 6

3. Seated Side Lateral
20 X 12
20 X 8

4. Back Dumbell Lateral
10 X 10
10 X 10

Nutrition
Calories = 2244
Protein = 202 (48%)
Fat = 113 (38%)
Carbs = 75 (14%) (60g from PWO shake)

Comments
Again another day when I cannot maintain concentration. Long day at work I thought nutrition would not turn out well but was ok. I think I need to get back into working out first thing in the morning because something aint working later at night.

[GuitarWeights]

FRIDAY, JUNE 1, 2007: OFF DAY

Nutrition
Calories = 1782
Protein = 153 (35%)
Fat = 114 (59%)
Carbs = 23 (5%)

Comments

[GuitarWeights]

SATURDAY, JUNE 2, 2007: CHEST/ABS

This workout about 50 minutes to complete
Total sets = 16
Abs = 4
Chest = 12

1. Machine Fly
30 X 12
30 X 12

yawn

2. Suspended Bench
140 X 10
145 X 10
160 X 3

3. Flat Machine Presses (inside grip)
135 X 8
Dropset
135 X 6
90 X 5

4. Incline Situps supersetted with Incline Crunches (to the side)
BW + 20 X 12
BW + 10 X 20
BW + 10 X 15 : BW X 10/side

5. Flat Bench Dumbell Pause Press supersetted with Pec Deck
50 X 10 : 75 X 12 + 10 second fascia stretch
50 X 8 : 85 X 8 + 10 second fascia stretch

Nutrition
Calories = 2529
Protein = 229 (37%)
Fat = 134 (49%)
Carbs = 88 (14%) (60g from PWO shake)

Comments
Great workout, lots of PR?s

[VegasTiger]

Sounds good brother, I like your routines. This is something I need to work on my self.

What results did you see the last time you were on keto for 3 months? I just want to have something to get my hopes set on. :p

I will look forward to watching your progress!

Good luck. :D

[GuitarWeights]

Sounds good brother, I like your routines. This is something I need to work on my self.

What results did you see the last time you were on keto for 3 months? I just want to have something to get my hopes set on. :p

I will look forward to watching your progress!

Good luck. :DWell at first i was on a full body routine and didn't get far there. Right now im just doing my own thing but am having amazing progress. The difference i think - protein intake. Its high and it has allowed me to make gains consistently.

My routine goes somewhat like this

Chest/Abs
Back/Lower Back
Break
Quads/Hammys/Calves
Chest/Shoulders
Back/Lower Back
Triceps/Biceps

And another big thing i do is change everything up continuely. I rarely do the same excercises i did for the same group last time. I keep records of all my PR's (blues) then aim to beat one on each excercise each time. Best of luck

[GuitarWeights]

SUNDAY, JUNE 3, 2007: TRAPS/LATS/LOWER BACK

This workout about 30 minutes to complete
Total sets = 13
Lower Back = 3
Lats = 5
Traps = 5

1. Wide Grip Chinups
BW - 90 X 10
BW - 60 X 10

2. Hyperextensions
BW + 25 X 12
BW + 25 X 12
BW + 25 X 12

3. Seated Dumbell Shrugs
65 X 10
65 X 10
75 X 8

4. Medium Grip Pulldowns
140 X 10
150 X 8
160 X 5

5. Smith Machine Behind the Back Shrugs
195 X 10
200 X 10

Nutrition
Calories = ????
Protein = ??? (??%)
Fat = ??? (??%)
Carbs = ?? (??%) (60g from PWO shake)

Comments
Another one of those meh workouts. I think its because I worked out later again. I figure im going to start first thing in the morning again. I feel the most focused then and usually crank it up good. I didn?t record nutrition for this day but it was pretty normal.

[GuitarWeights]

MONDAY, JUNE 4, 2007: OFF DAY

Nutrition
Calories = 2072
Protein = 174 (34%)
Fat = 137 (61%)
Carbs = 21 (4%)

Comments
earrrlllly workout tommorow sleep early o billy

[GuitarWeights]

TUESDAY, JUNE 5, 2007: QUADS/HAMMYS/CALVES

This workout about 30 minutes to complete
Total sets = 8 :(
Quads = 3
Calves = 2
Hammys = 3

1. Straight Leg Deadliftin
135 X 8
240 X 10
260 X 8

I don?t know if im wrong here or had a bad morning but I was going these and I think I grunted maybe once or twice. Finished my set, and some 40 year old ?alpha? guy not even jacked looks at me and goes, ?geez can you tone it down?. I honestly didn?t know what to say, I looked at him for a few seconds, almost in pity, laughed, put headphone back in and did my last set. Not even a word. Lol what a clown.

2. Leg Pressin
410 X 10
415 X 10
415 X 5

3. Donkey Calf Raises
165 X 10
165 X 12

Nutrition
Calories = 1678
Protein = 221 (55%)
Fat = 72 (40%)
Carbs = 21 (5%) (60g from PWO shake)

Comments
Never realized my budget for time. The car rides took 15 each which really took away from projected time. It was a bad sleep too ? about 8 hours, but I woke up with a terrible keto headache, sweating and almost through up. I think I ate to much fat before bed. Anyways, lots of PR?s as usual, that?s right ladies and gentlement 3 excercises and I ate them up.

[GuitarWeights]

WEDNESDAY, JUNE 6, 2007: SHOULDERS/CHEST

This workout about 35 minutes to complete
Total sets = 11 :(
Shoulders = 4
Chest = 7

1. Bench Dips
BW - 90 X 10
BW - 90 X 10
BW - 20 X 10

2. Hammer Machine
140 X 8
135 X 7

3. Dumbell Presses
45 X 8
40 X 8

4. Incline Dumbell Flys
25 X 8
25 X 8

5. Incline Shoulder Machine (wide grip)
165 X 6
150 X 5

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%) (60g from PWO shake)

Comments
Ugh? hopefully this is two steps forward, once step back because today was a step back. Lots a rep or so on most everything. I felt great going into this one too?

Not sure if I liked the idea of shoulders with chest. Shoulders are used quite a bit with chest so it kinda takes them away from 100%... much like why I didn?t like training triceps with chest...

[GuitarWeights]

THURSDAY, JUNE 7, 2007: TRAPS/LATS

This workout about 35 minutes to complete
Total sets = 12
Lats = 7
Traps = 5

1. Hammer Grip Pulldown
120 X 12
140 X 10
150 X 8
160 X 5

2. Machine Shrugs
Level 12 X 12
Level 12 X 10

3. Seated Rows
150 X 10
160 X 10 + 12 second fascia stretch
110 X 15 + 12 second fascia stretch

4. Cable Shrugs
100 X 20
110 X 20 + 200 X 1 10 second hold
120 X 12

Where have you been all my life cable shrugs. What range of motion!

Nutrition
Calories = 2391
Protein = 203 (35%)
Fat = 125 (49%)
Carbs = 91 (16%) (60g from PWO shake)

Comments
And were back to constant PR?s. Back has mad the most progress in the last few months.

[VegasTiger]

Looks like you and I are really getting some good perks from this diet. Have your headaches gone down?

[GuitarWeights]

Looks like you and I are really getting some good perks from this diet. Have your headaches gone down?Not exactly sure if its the diet that has given me the progress. I believe it is the combination of shocking my body constantly and having a very high protein intake.

Cheers thou, blue everday i cant complain about so i wont

[GuitarWeights]

FRIDAY, JUNE 8, 2007: BICEPS/TRICEPS

This workout about 34 minutes to complete
Total sets = 16
Triceps = 9
Biceps = 7

1. EZ Bar Preacher Curl
35 X 15
60 X 12
65 X 8

2. Pulley Curl
27.5 X 12 (hold for 2-3 seconds at top of each rep)
30 X 12 (hold for 2-3 seconds at top of each rep)

3. Standing Extensions
75 X 10 (straight bar)
80 X 10 (EZ Bar)
80 X 6 (EZ Bar)

4. Smith Machine Reverse Press supersetted with Dumbell Skullcrushers
115 X 10 : 20 X 12
125 X 8 : 20 X 8

5. Cable Straight Bar 21?s supersetted with V-Bar Pushdown
60 X 7,7,7 : 40 X 10
92.5 X 7,7,7 : 72.5 X 10

21?s were crazy may arms were lite.

Nutrition
Calories = 2877
Protein = 248 (36%)
Fat = 154 (50%)
Carbs = 96 (14%) (60g from PWO shake)

Comments
Good Session.

[GuitarWeights]

SATURDAY, JUNE 9, 2007: OFF DAY

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%)

Comments
Sorry to busy to record stuff today

[GuitarWeights]

SUNDAY, JUNE 10, 2007: OFF DAY

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%)

Comments
Sorry to busy to record stuff today

[GuitarWeights]

MONDAY, JUNE 11, 2007: CHEST/ABS

This workout about 35 minutes to complete
Total sets = 15
Chest = 10
Abs = 5

1. Pec Dec
30 X 15
30 X 10

2. Incline Barbell Press (regular grip)
140 X 12
145 X 10
150 X 6

3. Pause Press Dumbells
55 X 9
55 X 5

4. Incline Situps
BW + 25 X 10
BW + 25 X 12
BW + 10 X 25

5. Random Abs Stuff
2 Sets

6. Flat Cable Flys
50 X 10 + 12 Incline Pushups
60 X 5

Nutrition
Calories = 2420
Protein = 224 (39%)
Fat = 117 (46%)
Carbs = 89 (15%) (60g from PWO shake)

Comments
Chest back on track. However.. I wanted a little more but progress is progress?

[GuitarWeights]

TUESDAY, JUNE 12, 2007: BACK/CARDIO DAY

3-4 hours of moderate kayaking along lake Ontario

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%)

Comments
Decided to skip original back day because I got a good workout doing back on the kyaak

[GuitarWeights]

WEDNESDAY, JUNE 13, 2007: OFF DAY

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%)

Comments
Sorry guys havn?t been recording diet much. Probably around 1800-2500 and 200+ protein as usual

[GuitarWeights]

MONDAY, JUNE 11, 2007: HAMMYS/QUADS/CALVES

This workout about 35 minutes to complete
Total sets = 14
Hamstrings = 4
Quads = 7
Calves = 3

1. Good Mornings
115 X 10
125 X 12
130 X 8

2. Hack Squat
270 X 2
180 X 5

Knee still doesn?t let me do this.

3. Seated Calf Raise
95 X 10
100 X 10
102.5 X 10

4. Leg Extensions
105 X 10
105 X 10
Dropset
105 X 8
75 X 8
30 X 8

5. Lying Hammy Curl
75 X 8

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%) (60g from PWO shake)

Comments
Knee needs to get looked at..

[GuitarWeights]

FRIDAY, JUNE 15, 2007: CHEST/SHOULDERS

This workout about 40 minutes to complete
Total sets = 16
Chest = 9
Shoulders = 7

1. Pec Deck
30 X 12
20 X 12

2. CAT 75 Incline Dumbell Pressing
40 X 21 (21)
40 X 13 (34)
40 X 10 (44)
40 X 9 (53)
40 X 8 (61)
40 X 9 (70)
40 X 5 (75)

For those who have never done CAT before heres a dumbed down quick explanation. Take a certain range for reps (in this case I choose 75) and then pick a weight to use to hit that, I chose 40?s. Go to fatigue every set until you reach that goal. Definitly ruins you for the rest of that muscle that day but:

CAT is the most evil thing ever. Hard to find the right weight and hard to get 100 reps, and it will definitely make the rest of the workout feel weak. But it is a great alternative way to increase strength.

3. One Arm Side Cable Raises supersetted with Dumbell Side Raises
27.5 X 12
27.5 X 10 : 10 X 8 (one arm)
25 X 8 : 5 X 10 (two arm)

4. Back Shoulder Machine
45 X 12
50 X 8

5. Front Chest Push Machine (inner grip)
95 X 10
110 X 10

Nutrition
Calories = 2216
Protein = 209 (40%)
Fat = 104 (44%)
Carbs = 84 (16%) (60g from PWO shake)

Comments
Diet is posted :P

[GuitarWeights]

SATURDAY, JUNE 16, 2007: OFF DAY

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%)

Comments
Carbup!!!

[GuitarWeights]

SUNDAY, JUNE 17, 2007: LATS/TRAPS

This workout about 40 minutes to complete
Total sets = 17
Lats = 8
Traps = 9

1. Bent Over Rows
115 X 12
135 X 10
140 X 8

2. Cable Shrug
120 X 20
Dropset
130 X 12
100 X 10
70 X 10
Dropset
140 X 12
110 X 10
80 X 10

3. Seated Front Row Machine (inner grip)
45/side X 12
50/side X 10
45/side X 10

4. Smith Machine Behind the Back Shrugs
205 X 10
205 X 8

5. Pulldown Machine
45/side X 20
45/side X 15

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%) (60g from PWO shake)

Comments
Another carbup but back to keto tommorow

[GuitarWeights]

MONDAY, JUNE 18, 2007: BICEPS/TRICEPS

This workout about 40 minutes to complete
Total sets = 19
Biceps = 8
Triceps = 11

1. Skullcrushers
70 X 12
75 X 12
90 X 10

2. Seated Tricep Extensions
65 X 10
65 X 8
65 X 7

3. Bicep Curl (Close Grip Bar)
65 X 10
70 X 10
70 X 8

4. Seated Hammer Curls
25 X 10/side
25 X 10/side
25 X 10/side

5. V-Bar Pushdown supersetted with Tricep Dips
70 X 10 : BW - 60 X 10
75 X 10 : BW - 60 X 8
60 X 8

6. Spider Curl
40 X 12
40 X 8

Nutrition
Calories = 2679
Protein = 255 (40%)
Fat = 137 (48%)
Carbs = 78 (12%) (60g from PWO shake)

Comments
Triceps are raped

[GuitarWeights]

TUESDAY, JUNE 19, 2007: OFF DAY

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%)

Comments

[GuitarWeights]

WEDNESDAY, JUNE 20, 2007: OFF DAY

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%)

Comments

[GuitarWeights]

THURSDAY, JUNE 21, 2007: LATS/TRAPS

This workout about 55 minutes to complete
Total sets = 22
Traps = 8
Lats = 14

1. Medium Grip Chinups & Pullups
BW - 100 X 15
BW - 60 X 10 Chinup
BW - 60 X 8 Pullup
BW - 80 X 8 Chinup
BW - 80 X 8 Pullup
BW - 100 X 15 Chinup
BW - 100 X 8 Pullup + 1second hold at top of each rep

2. Seated Dumbell Shrugs
40 X 15
50 X 10
60 X 10
70 X 10
70 X 8
60 X 8

3. One Arm Dumbell Row
60 X 12/side
60 X 12/side
60 X 8/side

4. Pulldown Machine
55/side X 15
60/side X 12
Dropset
60/side X 15
45/side X 15

5. Neck Curl
BW + 5 X 15
BW + 10 X 10

6. Spider Curl
40 X 12
40 X 8

Nutrition
Calories = 2428
Protein = 271 (46%)
Fat = 109 (41%)
Carbs = 76 (13%) (60g from PWO shake)

Comments
Put in work today.

[GuitarWeights]

FRIDAY, JUNE 22, 2007: CHEST/SHOULDER

This workout about 50 minutes to complete
Total sets = 23
Chest = 12
Shoulders = 11

1. Peck Deck
30 X 15
20 X 20

2. Suspended Bench
135 X 10
150 X 9
135 X 8
135 X 7

3. Incline Shoulder Machine
135 X 15 wide
140 X 12 wide
185 X 7 inner
Dropset
150 X 8 inner
120 X 5 inner

4. One Arm Side Lateral
15 X 15/side
15 X 12/side
15 X 12/side
15 X 10/side

5. Front Chest Push Machine (wide grip)
125 X 12
140 X 9
140 X 7

6. Front Barbell Raise
25 X 15
25 X 10

6. Peck Deck
80 X 12
85 X 10
85 X 12

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%) (60g from PWO shake)

Comments
Good Shoulders today.

[GuitarWeights]

SATURDAY, JUNE 23, 2007: OFF DAY

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%)

Comments

[GuitarWeights]

SUNDAY, JUNE 24, 2007: OFF DAY

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%)

Comments

[curly-top318]

scribed of course...one good turn deserves another :)

[GuitarWeights]

MONDAY, JUNE 25, 2007: QUADS/HAMMYS/CALVES/CARDIO

This workout about 40 minutes to complete
Total sets = 9 + Cardio
Quads = 4
Hammys = 2
Calves = 3

1. Hack Squat
135 X 20
135 X 20
135 X 20
135 X 15

2. Standing Calf Raises
170 X 15 + 1 second hold at top of each rep + 10 second stretch
175 X 15 + 1 second hold at top of each rep + 15 second stretch
180 X 15 + 1 second hold at top of each rep + 12 second stretch

Calves killed the days after

3. Seated Hammy Curls
50 X 25
80 X 10

4. Treadmill Cardio
8 Minutes @ 3.5

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%) (60g from PWO shake)

Comments
Light Leg Day

[GuitarWeights]

TUESDAY, JUNE 26, 2007: LATS/TRAPS/CARDIO

This workout about 40 minutes to complete
Total sets = 12 + Cardio
Lats = 9
Traps = 3

1. Bent Over Row
125 X 10
135 X 10
135 X 5

2. Close Grip Pulldown
120 X 12
130 X 10
130 X 10
100 X 8

3. Cable Shrugs
120 X 15
140 X 15
150 X 12

4. Seated Front Row Machine (inner grip)
50/side X 15
55/side X 12

5. Treadmill Cardio
9.5 Minutes @ 3.5

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%) (60g from PWO shake)

Comments
Ok day, disappointed with rows though

[GuitarWeights]

WEDNESDAY, JUNE 27, 2007: OFF DAY

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%)

Comments

[adidamps2]

GW i like the routine style you have and the set up of your log. nice progress too on all the lifts.
and the CAT looked killer. keep up the good work.

[GuitarWeights]

THURSDAY, JUNE 28, 2007: CHEST/ABS/CARDIO

This workout about 50 minutes to complete
Total sets = 13 + Cardio
Chest = 8
Abs = 5

1. Wide Grip Bench
95 X 15
140 X 10
160 X 10
170 X 8
145 X 7

2. Incline Situp
BW + 5 X 35
BW + 5 X 23
BW + 5 X 10 + BW X 10

3. Flat Dumbell Pause Press
45 X 12 + 20 second static hold
45 X 8 + 15 second static hold
35 X 6

4. Treadmill Cardio
7 Minutes @ 3.5

5. Leg Raises
BW X 10
BW X 10

Nutrition
Calories = 2272
Protein = 194 (35%)
Fat = 125 (51%)
Carbs = 74 (13%) (60g from PWO shake)

Comments
Wide killed me for a couple days

[GuitarWeights]

FRIDAY, JUNE 29, 2007: SHOULDERS/TRAPS

This workout about 50 minutes to complete
Total sets = 19
Shoulders = 16
Traps = 3

1. Seated Dumbell Presses
25 X 15
45 X 10
45 X 6

No strength here today

2. Seated Side Lateral supersetted with Front Raises
12 X 15
15 X 13
15 X 10 : 15 X 10
12 X 8 : 12 X 9

3. Seated Dumbell Shrugs
80 X 10
90 X 10
90 X 7

4. Seated Machine
55 X 10
55 X 10
45 X 10

I totally forget what this is but this is what I had in my journal?

5. Neck Curl
BW + 10 X 12
BW + 10 X 8

5. Standing Push Press
75 X 10
75 X 8

Nutrition
Calories = ?
Protein = ? (?%)
Fat = ? (?%)
Carbs = ? (?%) (60g from PWO shake)

Comments
Blah bad day no PR?s cept 1

[curly-top318]

how are things going? Your routines look good. I would try to do 20 reps on anything you do with your calf muscles. They are slow twitch muscles and don't respond much to anything under that...eveything else looks so good...keep up the good work

[GuitarWeights]

Ok.. i have been very busy/lazy lately, and i have kept track of things at the gym but not gym nutrition. I have done good on recording the last couple days so i will just post these workouts/nutrition and record the others in my own PR book because i cant keep track of the days ect. I will update more regularly and have learned my lesson!

[GuitarWeights]

SUNDAY, JULY 8, 2007: CHEST/SHOULDERS/ABS

This workout about 50 minutes to complete
Total sets = 14 +10 minutes cardio
Shoulders = 5
Chest = 7
Abs = 2

1. Peck Deck
45 X 12
55 X 10

2. Bench Dips
BW - 40 X 15
BW - 30 X 12
BW - 50 X 10

3. Seated Side Lateral
20 X 10
20 X 8
10 X 8 (standing)

4. Incline Situps (to the side)
BW + 5 X 10/side
BW + 5 X 10/side

5. Military Presses
95 X 10
95 X 6

5. Treadmill Cardio
3.0 X 2min
4.0 X 2min
5.0 X 2min
5.5 X 2min
6.0 X 2min

6. Incline Dumbell Presses
45 X 12
45 X 6

Nutrition
Calories = 2468
Protein = 254 (44%)
Fat = 112 (44%)
Carbs = 72 (12%) (60g from PWO shake)

Comments
Completely going backwards last few weeks. Probly nutrition and bad schedule?

[GuitarWeights]

MONDAY, JULY 9, 2007: QUADS/HAMMYS/CALVES

This workout about 50 minutes to complete
Total sets = 8 +13.5 minutes cardio
Calves = 3
Hammy = 2
Quads = 3

1. Squat
135 X 10
185 X 8
185 X 8

2. Donkey Calf Raise
105 X 12
170 X 12 + 10 second stretch
170 X 10 + 5 second stretch

3. Lying Hammy Curl
75 X 10
90 X 8

4. Treadmill Cardio
3.0 X 2min
6.0 X 2min
3.0 X 2min
6.5 X 2min
3.0 X 2min
7.0 X 2min
3.0 X 1,5min

Nutrition
Calories = 2010 + some..
Protein = 240 (?%)
Fat = 100 (?%)
Carbs = 65 (?%) (60g from PWO shake)

Comments
So I figured my problem has been endurance the last little while so I dug into my closest and found my old Xpand. This was crazy, it made me sweat absolutely ridiculous amounts. I could not get groceries after, or anything I couldn?t stop sweating. Definitely not the reaction I was looking for. Wanted to break through plateau nothing else

[curly-top318]

Never Heard Of Expand...what Is It? A Thermogenic?

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i like the work outs, and nutrtion looks good.
whats your diet mainly compromised of?