Victor's Keto Log

[slicktervictor]

Well Iv'e been doing keto (or attempting to) for three weeks now and the first couple of weeks I didn't quite get it right, but this past week has been really good. Now that I'm getting the hang of this I thought I start a log to keep my on track. So here is the past week. I wont be carbing up this weekend so I wont be doing a depletiong workout either (Ill give a sample of my workouts in a following post). Most all my carbs come from eggs, peanut butter, cheese and then the large amount of brocoli, spinach and salad that I eat.

Monday
Diet: 2411 calories
66%fat (172g)
31% protein (181g)
3% carbs (24g)

Exercise:
30 min morning cardio
Chest and Tris in the evening

Tuesday
Diet: 2411 calories (eat the same thing as monday)
66%fat (172g)
31% protein (181g)
3% carbs (24g)

Exercise:
Back and Bi's

Wednesday
Diet: 2418 calories
67% fat (173g)
31% protein (181g)
3% carbs (21g)

Exercise:
30mins morning cardio

Thursday
Diet: 2191 calories (missed my last meal)
65% fat (152g)
33% protein (177g)
2% carbs (18g)

Exercise:
Legs

Friday
Diet: 2531 calories
69% fat (188g)
28% protein (172g)
3% carbs (28g)

Exercise:
30 mins morning cardio
Shoulders in the evening

[slicktervictor]

I am not on a weekly schedule but instead will do legs, shoulders, back bis, chest tris, rest day, repeat. This will change slightly once I add in the total body workout which will add in another rest day. I plan to do monday-Back Bis Tuesday-Chest tris Wednesday-Legs Thursday-shoulders Friday-Full body depletion and carb up Saturday and Sunday - just cardio

Chest and Tris
4 sets flat BB bench 12,10,8,6
4 sets decline BB bench 12,10,8,6
4 sets of incline DB bench 8,8,8,8
---superset with----
4 sets of incline DB flyes 10,10,10,10
3 sets of peck deck flyes 15,12,10

4 sets Skull crushers 10,8,8,6
4 sets Cable pushdowns 12,10,8,8
3 sets One arm DB extension 10,8,8

Back and Bis
4 sets Bentover BB rows 12,10,8,6
4 sets pullups 10,10,10,10 (change from overhand to underhand when I cant do anymore)
4 sets Iso-lateral Row machine 12,10,10,8
4 sets Straight arm lat pulldown 12,10,10,8

4 sets EZ bar curls 12,10,8,8
4 sets Hammer DB preacher curls 10,10,8,6 then dropset

Legs
4 sets Squats 12,10,8,6
4 sets Rommain Deadlifts 10,8,6,6
4 sets Hack squats 10,10,8,8
4 sets leg curls 12,10,8,8
4 sets leg extension (2 second hold at top) 12,10,10,10
4 sets seated calf raises, no set reps just go for the burn

Shoulders
4 sets DB presses 10,8,8,6
4 sets DB later raises 10,10,8,8
4 sets DB front raise 10,10,8,8
4 sets DB rear lateral raise 12,12,10,10
4 sets DB shrugs 12,12,12,12

Abs and forearms I do abs and forearms every other day (typically after chest, on a rest day, and after shoulders)
3 sets of hanging leg raises 15,15,15
--superset with---
3 sets 60sec stomach vacuums
3 sets ab machine
2 sets oblique crunches
---superset with---
2 sets reverse crunches

4 sets DB wrist curls (probably need to add something else for forearms)


I mix up my routines quite a bit but keep this same volume. I will just substitute different exercises that have similar target muscles.

[slicktervictor]

Saturday 7/14/07

Diet: 2474 calories
64% fat (172g)
31% protein (185g)
5% carbs (32g)

Exercise:
8k morning run
Back and Bi's in the evening
4x Bent over BB rows
4x Wide grip lat pulldowns
4x Iso lateral row machine
4x one arm DB rows
3x Straight arm lat pulldown.
4x EZ bar cable curls
4x hammer DB preacher curls

[slicktervictor]

Sunday 7/15/07

Diet: calories 2526
64% Fat (167g)
33% Protein (192)
3% Carbs (32) 82

Exercise: Chest was really down on strength today. I haven't carbed up for two weeks now so I think that might have something to do with it, but I had to drop 15lbs on the flat and decline bench press.
Chest, Tris and Abs
4x BB bench press 10,8,6,6 (rest pause)
4x Incline DB press 8,8,8,7
---superset with---
4x Incline DB flyes 10,8,8,8
3x Decline BB bench press 8,8,8
2x Cable crossover (pulleys set high) 12,10

4x Skull crushers 10,8,8,8
2x dip machine press 8,8
2x tricep pressdown 10,8

2x hanging leg raise (arms couldn't hold me up for another set) 10,10
--superset with---
3x stomach vacuum 60sec
3x decline bench ab crunch w/ 25lb plate (also did some a set of twists)
2x reverse crunch 15,15

[slicktervictor]

Monday 7/16/07

Diet: 2490 calories
68% fat (180g)
29% Protein (173g)
4% Carbs (26g)

Exercise:
30 minutes morning cardio
rest day

[slicktervictor]

Tuesday 7/17/07

Diet: 2390 calories
63% Fat (150g)
35% Protein (186g)
3% Carbs (19g)

Exercise: Had a great workout today. I was a little worried after the lose of strength on chest day but I had a ton of energy during todays workout and really hit the legs hard with all my strength.

Leg Day:
4x Squats 10,8,8,6 + 2 rest pause
4x Hack Squat 12,10,8,7
4x lying leg curl 12,10,10,8
3x Lunges w/ 25lb DB (doing all on one leg then switching legs) 10,10,10
4x Leg extensions w/ 2sec holds (these burned like a bitch) 10,8,8,8
4x Seated Calf Raise 15,15,15,15 then drop set to failure

[slicktervictor]

Wednesday 7/18/07

Diet: 2430 calories
62% Fat (152g)
35% protein (197g)
3% carbs (20g) plus 20g pwo as usual

Exercise:
45 minutes morning cardio

Arms and abs: My shoulders have been sore on the back side I might have overworked the muscle, so Im taking some extra rest from any shoulder work and I will likely not do any direct shoulder lifts on my depletion workout on friday and Im taking thursday off.

4x tricep pushdown 15,12,10,8
4x EZ bar curls 12,10,8,6
3x One arm reverse cable press down 12,10,8
4x incline bench db curl 10,10,8,8
4x dip machine 10,8,8,6
4x curl machine 10,10,8,8 + drop set
2x hanging ab crunch 15reps
--superset with--
2x 60sec stomach vacuum
3x decline ab crunch with 25lb plate
2x romainian twists with 20lb db
2x oblique crunches

[slicktervictor]

Thursday 7/19/07

Diet: 2117 calories (took the calories down some because I'm carbing up tomorrow and Im a little worried about weight gain)
65% fat 146g
33% protein 166g
2% carbs 16g

Exercise:
35 minutes morning cardio
no lift today because the shoulders are still sore and Im doing the depletion workout tomorrow.

[slicktervictor]

Friday 7/20/07

Diet: Today is the carb up which I began at 5 after my full body workout. I had 6 peices of sushi 3 hours before the depletion workout to get the body ready as Im only doing a 24hr carb up and I thought it would help fuel the workout. Immediately after the workout I drank 24g protein and 56g liquid sugar. Then I went to subway and had a 6" teriyaki (26g protein and 55g carbs) for a grand total of 111g carbs and 50g protein. I just got back from dinner where I had 4 slices of bread and a plate of pasta that had chicken and tomatos in it (not sure of the carb content but Im sure it was enough for the rest of the night). I feel like I over did it at dinner tonight so Im going to cut back on the carbs I eat tomorrow. Im also going to go for a run in the morning because Im more concerned about losing weight than preserving muscle to be honest.

Exercise:
3x squats 12,10,10
3x hack squat 12,10,9
2x leg curl 12,12
3x incline bench 10,8,7
2x decline bench 8,8
3x seated rows 12,10,8
3x reverse grip pulldown 12,10,10
1x tricep pressdown 12
1x bicep curls 12
1x db front raise
1x db lateral raise
1x db overhead press
1x calf raises
1x decline bench crunches