bringing the pain KETO style

[adidamps2]

due to lack of over all interest in the general work out log area and the fact that i like the keto nutrition section X10 better, i figured why not post my work outs and diet here.

a few things my old log doesnt address:

wt loss goal: my over all goal isnt to loose wt but to actually shed of BF. i am sure wt will come with it, but watching the scale down is not my priority. mirror and BF levels are.

wt training goals: increase big 3 lifts
bench: 225x10
sqt ATG: 315x8
dead: 315x8

current stats:
age: 29
ht: 5'8
wt: ~213 as of 27 June 07
BF:% unknown will monitor bi-weekly starting this weekend.

old training log
http://forum.bodybuilding.com/showthread.php?t=832944

current diet:
work out days:
3200-3500 cals
65% fat, 5% carb, 30% pro
231 fat, 40 carb (minus out fiber), 240 pro

non-work out days:
2800 cals
65% fat, 5% carb, 30% pro
202g, 35 carb (after minusing out fiber), 210 pro

1-2 high meals a week.
wednesday in my house in pasta night (wife is italian :) )
fri/sat-day night tend to be some sort of dining out/order out night.
generally pizza (gourmet style) although i am concidering dropping this meal.

KETO basics for "ME"
8-12 while eggs ED
avocado, large
2oz cheese daily
2 oz almonds
1oz sour cream
cocoa 85-88% 1/2 serv daily
these will make the brunt of my diet

other wise steak, pork and chicken will provide a good portion of my fat and protien needs and veggies and fruit my carbs.

current supps:
whey blend of con/iso(work out days and if i need to make up for some protien)
bev international super pa (work out days)
B-50 daily
niacin 100mg daily
Vitmain E (blend) 400 i.u. daily
selenium daily
ultra C (beveraly international) daily OUT right now
ultra enzyme (beverly international) daily OUT right now
creatine 5g work outs
BCAA/Tuarine blend 10-20g work out days


supps looking to purchase
Ultra 40 (liver tabs i have used in past ran out unable to purchase lately)
swole v.3 (syntrax)
nitrous (syntrax)
liquid beef amino acids (all american EFX)
Beef Amino (Mega-Pro)
Liver Powder (NOW)
milk/whole egg protien powder blend from TP
whole egg powder (Honeyville)
melatonin

[adidamps2]

latest work out

25 June 07

24 Hr Fitness

Deads
135x10
225x10
295x8
335x5
355x2
**i tried to up my LB'age to fast +20lbs was retarded. i would have been better off uppin +5 or 10LB's but i let my eargerness to rep 315x8 get the best of me :(**

Back attack machine
170x25

single leg XTN
75x10/8/6/4

single leg curls, seated
65x10/8/6/4

Decline BB press
bar X20
135x10
160x10
195x10
155x17?
**i believ i hit this many?? i forgot to log it :( but i know i hit it rest puase style**

Inc Cable flies
20x20
20x20
10x5
**no rest between 20x20 and 10x5**

low-lat hammer machinealternating
1p x15
1p+35x10
+30x3
+25x3
+10x5
all drop setted, strip and go

1 arm DB bent over rowes
70x10-2sets

cable lateral raise, shoulder
20x15

E-Z bar curls
75x8
45x10 rest pause

E-Z bar seated french press
75x15
74x12
**both curs and french press were drop setted**

leg lifts
25

total work out time: 1hr 24min

pre-work out cardio: 10 min seated cycle
post-work out cardio: 10 min seated cycle

besides my over eagerness to rep 315x8 deads, my work out was great. again strong and focused. energy levels high. next work out will be thursday or friday night.

[adidamps2]

missed thursady/friday work out.

thursady ate clean and got in macro's.
friday ended up having 2 slices of thin crust greek veggie pizza and a large ceasar salad w/grilled chicken.

will hit gym this weekend.

[adidamps2]

01 July 07

24 HR FITNESS

DB Lunges
25x2
35x2
45x2
45x2
**again these are from point A to point B and back**
Roughly 10-12 long strides each way

Crazy 8 leg XTN
90/85/80/75/70/65/60/55
**until I can do this w/o stopping I will continue to use these wts**

Crazy 8 seated, leg curls
80/75/70/65/60/55/50/45
**almost completed this non-stop**

E-Z Bar pull overs
45x18
50x15
55x15

Floor press w/punch SS DB bench press
Barx20/ 35x10
135x10/ 35x10
155x10/ 35x12
**my tricepts were screaming after this**

Bent over BB rowe (rev grip)
135x10
155x10
175x8

Face pulls, rope
100x25

Down the rack DB curls
50’s dwn to 35’s (2.5lb intervals)
Drop to 25’s
Drop to 15’s
**Bi’s and forearms were so swollen and engorged I had to stop numerous times and hold them above my head to get the blood to drain out**

Smith mach rev BB press
135x10
145x10

Cable Oblique crunches
140x18 left side
140x18 right side

Total time: 1 hr 17min

Pre-cardio: 10 min seated cycle

Post work out: NONE went home was tired.

Over all had a great work out. Even after a 12 hr shift and over 16 of being up I had plenty of energy to do my work out, well except post work out cardio i was just ready to go home by then.


diet has been going great. fat intake has been upnear 200+g ED and carbs at/under 40g ED with protien staying near 210-240g every day. i am seeing more and more changes come through as BF/wt is slowing coming down.

[adidamps2]

03 July 07

24 Hr Fitness

Sqt, BB (atg)
135x10
185x10
135x8
270x6
300x4
**300 felt good, not too much struggle, 315 right around the corner**

GM, rack
160x15

leg XTN
145x15
**dwn a few reps,but with Sqts increase i can live with this**

Leg Curl, seated
120x20

calf raises, standing machine
495x10
405x8
300x6
**no rest between sets, shift pin and go**
no rest between exercises here

BB flat bench press
95x20
145x10
205x8
185x7
155x14
**this needs to be tweeked a little**

DB inc bench
55x10
55x6.5

T-bar rowes w/V-bar
2p+10x15
3p+15x10

Hi-lat Cable PD w/V-grip
120x15
120x11

seated DB shoulder press
25x25

seated DB curls
30x10

Rope press down, tri
140 --> 50 xMF per wt selected 10lb increments
rack stripping

machine ABs
110x25

total work out time: 1hr 12min

pre-work out cardio: seated cycle 10 min

post-work out cardio: NONE

good work out again, SQTS are mving nicely and althougha few exercises were down in reps or a stayed the same, i made a lot of improvements in other lifts to off set this. rack pulls later this week.

[GuitarWeights]

its been 6 days since you posted? get back im getting back in to the habit. I like what ur doing in here. Im in. We'll work together :P

[adidamps2]

its been 6 days since you posted? get back im getting back in to the habit. I like what ur doing in here. Im in. We'll work together :P

lol thanks i just havent had time to post up my work out.
hell i have my last one i need to throw up as well.

thanks for the motivation.

plus i will be posting in the supp company sponsered log area as well as i have selected to test and log IntraXcell from aathletic edge nutrition

[adidamps2]

07 July 07
24 hr fitness

Rack pulls (knee lvl)
135x15
235x10
325x8
375x6
395x4
255x15
** my forearms and lats were screaming when I hit that 395**

SLDL sumo stance
255x5
255x3
**upped wt to fast**

Leg Press
5px10
4px10
3px10
2px10
1px25
**strip and go from 5 p per side down, no rest. PR for OVER ALL reps**

Calf raises, standing machine
495x10
450x8
**no rest here between wts either**

Inc smith BB press
135x10
155x10
185x7
155x10
**S-T-A-L-L-I-N-G!!!!!!! errrrrrrr**

Flat DB bench press
65x10
65x9

Iso lat hi-hammer machine
45x15
80x10
70x5
55x6
**no rest between 80-55**

Smith BB shoulder press
95x12
135x10
**went up 20lbs and felt good on 135**

E-Z bar rev curls
60x10
55x6

Dips
Body wt x 12
**so far every week I have went @ least 1 rep here**

Cable crunch, rope
140x30
140x15

Total work out time: 1hr 14 min

Pre-work out cardio: 10 min stationary cycle
Post work out cardio: 10 min stationary cycle

Over all a very succseful work out session. Again got carried away trying to up wts too quickly with my SLDL, however over all work out went well. My incline smith press is stalling a wee bit. But I am sure I can either over come it or just change it out for a hammer press instead. Plan is to hammer past platue. Hopefully with the addition of intraXcell in my supp arsenal I can muster past it.

A few updates:
Wt: 215 (+2lbs)
BF: ~15% (-2% from last check)
+/- 2-3% variable
Waist: 36inch hasn?t changed in a few moths.

Diet is steady at 2800 cals +/- 200cals from day to day.
Macro break down is still ~65% fat, >5% carbs (after minusing out fiber), 30 + % protein

[adidamps2]

11 July 07

24 HR fitness

DEADS
135x10
245x10
295x8
335x2
335x0
315x1
**i spent my self on the 295 (AGAIN!!)**

Hyper's
bwt x12

1 leg XTN (alternating)
75x10/8/6/4

1 leg seated curls (alternating)
70 x10/8/6/4

Decline BB press
barx20
145x10
170x10
205x8
155x14

Inc Cable flies
20x22-2sets
**@ end of 2nd set, held wt in "stretch POSN for 20 secs**

1 arm DB row
70x10-2sets

low-cable rowes w/ V-grips
150x8-2sets
**not only were these 2 out of scequence, but some ass hat was hoggin' the is-lat low rower hammer machine**

cable lateral raise, delts
20x10

E-Z bar curls, standing
75x9
45x5
**drop set**

E-Z bar seated french press
75x12
45x12
**drop set**

leg lifts
bwt x25

Total time: 1hr 13 min

pre-work out cardio: seated cycle 10 min
post work out cardio: NONE

BLAH! i didnt realize till today how much of a differnce my BCAA/Tuarine mix played in my training. on top of the fact i was just physically exhausted from a long night of work/staying up really for over 15 hrs straight. then to top all this off, the gym moved **** around and removed some of the equipment i specifically go there for. ass holes. so the back attack macine was one of the victims, its no longer there. err what a frustrating work out. after DEADS i just wanted to go home, but i stayed to finish. a very subpar work out. i look forward to the Beta-alinine i will be recieving

[adidamps2]

19 July 07

24Hr Fitness

RackPulls, knee levels
135x20
245x10
335x8
375x6
400x4
255x19

SLDL, Sumo
225x8
225x7

leg press
6p x10
5p x10
4p x10
3p x10
2p x20
**wt per side, wt stripping no rest from start to finish, just a few deep breaths**

Calf raise, machine, standing
495x10
450x7

Inc BB press, smith machine
135x10
155x10
185x10 PR!
155x12
**niiiice lift here, felt strong and had plenty of energy to lift here**

flat DB press
65x10
65x7
**i expected to loose a few reps on the second set**

iso-HI lat Hammer strength machine
45x15
90x8 PR
80x5
70x5
55x6
*wt stripping from 90-55, no rest, pull plate and go**

BB shoulder press, seated, smith machine
95x12
145x8 PR

E-Z bar rev curls
65x10
55x8

DIPS
bwt x13

cable crunch, rope
140x20
140x20

Total time: 1hr 25min

pre-work out cardio: 10 min seated cycle
post work out cardio: none

discontinueing colors for wt and reps takes too damn long.
in the end i will just post up total differnces from beginning to end

well diet has not been spot on the last few days, mostly do to In-Law visiting for the next 2 weeks. that makes things a little difficult trying to keep every one happy eatting and trying to stay on my own diet too. so i have to make a few sacrifices diet wise, i dont think it will play a HUGE role in my over all evaluation of these products. however there is only 1 more week they're here, and then i will be on my diet 100%.

as for as the work out goes, it was freaking awesome! still not too sure if the IXL has fully kicked in yet, however the SteelEdge is!
BTW i would like to know what is in the SE that is causing me to sweat like a 5$ hooker in Bangkok. i actually seated through my sweat top (which i have not done in the past). and althogh i forgot to mention that the SE taste is not that great, however its starting to grow on me.

so far i am quite impressed with these products.

[adidamps2]

23 July 07

24 HR Fitness

Deads
135x10
245x10
295x8 actually felt easier than previouse weeks
335x6 HELL YEAH!!!! PR
345x miss BOOOOO!!!!!
**well it seems again, i have spent myself between the 335 adn 345. i think i will attempt to do 2 sets of 335 from here on out**

Hypers
Bwt x15
**stupid gym got rid of the back attack machine, IDIOTS!!!!**

Single leg XTN (alternating)
70x10/8/6/4
**WOW!, rest between reps and/or sets here has really improved. typically i woul dbe semi-struggling between leg switches by set 2, however fatigue really didnt slow me down at all here**

Single leg curls, seated (alternating)
70 x10/7/5/3
**DAMN IT!!! it appears that lack of fatigue for my leg XTN, took its tole on my leg curls :( . i was hurting to complete this set with any sort of composure**

seated calf raises
90x8-3sets
**i just added these, this wil have no baring on my assesment of IXL and SE**

Decline BB press
barx20
145x10
185x10
205x9
155x15
**all right improvement here, no PR yet, but improvement is what we're looking for**

inc cable fly
20x25 w/20sec static hold at end - 2 sets
**even with increased reps, my static holds were solid at 20sec's, really could feel the stretch and pull here**

low-lat hammer machine (alternating)
45x15
85x9 PR

1 arm DB rowe
80x8-2sets PR

cable lateral raise (delts)
20x15

E-Z bar curls
80x10 PR
45x6
**drop set here, popped off the 80, droped E_Z bar and finished up with the 45**

E-Z bar french press, seated
80x15 PR!!!!
45x15 drop set to this
**not only is that a PR for wt but for reps as well, my tricep strength seems to be sky rocketing**

leg lifts
Bwt x28

total work time: 1hr 21min

10 min prework out cardio: seated cycle
20 min postwork out cardio: tredmill

all right the sweating is getting out of control (someone is going to owe me a shirt after this...LOL). it got so bad that after i removed my sweat top, i was getting strange looks from gym goers. the sweat was so bad that it was actually causing my shirt to stick and cling while i was lifting. it was almost distracting and it made shirt extra cumbersome. after i was done lifting and finished up cardio i was able to litterally wring my shirt out.

i have to say that these 2 products are by far out performing my expectations. strength, endurance and daily energy has been up.

also as of yet i have not experienced any additional thirst or hunger. just extreme sweating while woring out.

with in-laws still in towns m diet has still not been were i want it. however they leave at the end of the week and things will be back on track diet wise.