Black_Spit

[Black_Spit]

I'm usually bad at keeping logs, so I usually just keep them on my desktop... I'll try to be better this time.

Rather than type a bunch of stuff I'm gonna copy and paste some stuff about my lifting/dieting history from a previous journal below:

Ok, I'm back. I've been logging in the Keto forum. I got up to 230 lb's or so through last years strength kick etc...etc...

I have some friends here as well that I look forward to seeing, too.

The reason I'm back is that I'm excited to log my newest adventure into training Stuart McRobert style. I've read Brawn, Beyond Brawn, Further Brawn by McRobert, and just the other day purchased 'Build Muscle Lose Fat Look Great.' I had tremendous success using his principles in the past(links to old journals after this paragraph) and, like I said, I'm excited to do it again. This time, I'm taking every effort to keep sane with the eating and not balloon up in weight.

Brawn Journal
http://forum.bodybuilding.com/showthread.php?t=840270
Brawn layout/Guide
http://forum.bodybuilding.com/showthread.php?t=842749

Recent Lifting History
(copied and pasted from old journal for time saving... hope you don't mind )
In roughly April or May of last year I got on this strength kick. I did Intermediate 5x5 program, ended up doing Stuart McRobert principles for about 5 months and back to 5x5. I ended up stronger than I ever had been in my life but way too fat. I didn't even know how fat I was until I looked at my before pictures. My max bench press was 315, my max deadlift was 415 and my max squat was 425(seems light years away right now) and also, one time in November(I think it was) I squatted 315 for 15 reps. I impressed even myself on that one. Here's a deadlift video from last November or so just for the Hell of it:
http://youtube.com/watch?v=hHg_8Uob2oE

Goals
Roughly 10%-12% bodyfat and probably just under 200 lb's. Would like to see the abs come back out of hiding for the summer. Currently about 220-225 lb's. I'll weigh-in this week and see for sure.

Current Lifting Routine/Diet
Lifting a pretty standard bodypart split right now m-f. Then I'm doing a depletion workout on Sat.

Diet is ckd, except that I'm just about to change the rules and just have a carbup meal after my depletion w/o instead of a weekend.

[Black_Spit]

Hoping to be back in ketosis by tonight after a dirty carbup yesterday (Saturday). Using Chromium and Vanadyl Sulfate with meals. I'll edit this post and report later.

6-9 sets per bodypart 4-6 reps(similar to Max-OT training with legs done at high reps during depletion)

Here is a general guideline for my lifting routine for the next 4-8 weeks.
Sunday: off or 20 min HIIT cardio
Monday: Back/20 min HIIT cardio
Tuesday: Chest/abs/30 min LISS Cardio
Wed: Arms/30 min LISS Cardio
Thursday: Shoulders/abs/30 min LISS Cardio
Friday: 30 min LISS cardio
Saturday: Depletion workout focusing on Legs

[Black_Spit]

Daily Nutrition:
p/c/f
g-150/20/135
600/80/1215
32%/4%/64%
Total k/cal: 1895

Undershot my calories a little bit... trust me that's a pretty rare thing, lol.

Just tested very trace on the ketostrips. That's pretty sweet after yesterdays dirty refeed day. That means I almost broke the 24 hour mark.

[Black_Spit]

Hammer Incline Bench:
Warmup- 90x12
180x6 (2x45 on each side)
180x6
230x4(2x45 + 1x25 on each side)
230x4
230x4
230x4

Cable Crossovers:
Warmup 12.5lb x 12
25lb x 6 (25 lb on each side)
25lb x 6
25lb x 6
25 lb x 6

HIIT: 20 min
(2 min walk @ 2.5 mph and 2.5 Inc then 1 min sprint... still @ 2.5 incline: pretty tough)

Tried to keep it relatively easy on the weights as I'm trying to keep going up... not stall in 2 weeks. I'll be bumping up reps and weight week after week.

[Black_Spit]

p/c/f
123/49/178g
2290 k/cal
21/8/70 %

I had a slight 'incident' with some cashews today, hence the carb count being a little high. Cashews are a major trigger of mine. My wife went into the store, and I asked her for a single-serving size bag of cashews... she brings back a can. Oh well. Still not too bad, really.

[Black_Spit]

Almost forgot to mention, I might be one of the first people here on bb.com to run a 50 day x-factor cycle on a real keto diet. Today was my first day using it. Personally, I think the effects of AA while on a high fat diet could be extremely interesting.

We'll see.

[Black_Spit]

Back day

Reverse Overhead Cable Crossovers(best name I have... upper back/rear delt movement):
warmup
30x 15
50x6
50x6
50x6

Bent Over Rows:
warmup 135x8
205x5
205x5

Shrugs:
warmup 225x6
275x6
275x6
275x6

HIIT Cardio 16 minutes- Rotation is:
2 min walk @ 2.5 speed and 2.5 incline then 1 minute sprint... still @ 2.5 incline.

[Black_Spit]

Breakfast:
3 eggs/Parm. Cheese/3 oz Country ham/tbsp Coconut oil
43/0/39

Lunch:
Chicken Drumsticks
50/2/20

Dinner:
Salami
18/0/36

Late:
1 scoop Protein Blend+1 tbsp Olive Oil + 1 tbsp Coconut Oil
23/5/30

134/7/125
535/30/1215
Total: 1780 k/cal

[Black_Spit]

Somehow I've magically put on a few pounds. Weighed in at about 228. I look better and I'm having great workouts, though, so it's all good.

Barbell Curls:
warmup 40x12
warmup 65x6
75x6
75x6
75x6

Pressdowns:
warmup 100x12
130x6
130x6
130x6
130x6
130x6

Preacher Curls
Wrist Curls
Reverse Wrist Curls
3 sets 40 pounds 6 reps each in triset fashion

HIIT Cardio:
16 minutes
1 minute run followed by 1:30 walk

I'm going to try to increase the distance and calories listed on the treadmill every time I do my cardio, so I'll start logging that, too.
.99 mile
110 calories

[daddarioc]

I had a slight 'incident' with some cashews today, hence the carb count being a little high. Cashews are a major trigger of mine. My wife went into the store, and I asked her for a single-serving size bag of cashews... she brings back a can. Oh well. Still not too bad, really.

I hear that man...peanuts are my personal kryptonite! I could probably mow down an entire tin of Planters salted peanuts without blinking...or a bag of peanuts with shells...oh man, now I'm just drooling!

[Black_Spit]

I hear that man...peanuts are my personal kryptonite! I could probably mow down an entire tin of Planters salted peanuts without blinking...or a bag of peanuts with shells...oh man, now I'm just drooling!

Haha, we're the exact opposite on that one. I could eat one peanut and be happy.

Daily Diet
Breakfast
3 eggs/Parm. Cheese/3 oz Country Ham/2 tbsp salsa/mustard/tbsp coconut oil
43/2/40

Lunch
Chicken Wings
32/2/30

3:00
Cashews/slim jim
14/12/33

Dinner
3.5 oz salami
24/0/42

Late
2 scoops VPX Zero Carb/1 tbsp Olive Oil/1 tbsp Coconut Oil
40/0/28

Daily Totals
p/c/f
grams 150/16/175
%'s 27/3/70
2260 calories

[Black_Spit]

Standing Military 2x12/6 warmups 45/105
Hammer Military1x12 warmup @ 90 lb's 3x6 200 lb's
Lateral Raises 3x6 27.5 lb each side
Db Front Raises 3x6 20 lb Db's

HIIT Cardio
16 minutes
1.01 miles 113 calories

[Black_Spit]

SO, I couldn't wait till my post w/o meal after today's workout, lol. I had some carbs last night and for breakfast this morning. Anyway... it's a little bit good because now I have 8 days till I get carbs again. That's plenty of progress I can make in that amount of time.

Normally, I would do squats on leg day, but, I'm having a problem with my heels and my ankles, so I didn't.

Leg ext:
warmup 45x25
100x6
100x6
100x6
100x6
100x6

Seated Calves:
45x12
160x6
160x6
160x6

Standing Calf Machine:
160x6
160x6
160x6

Seated Leg Curl Machine:
warmup 80x12
110x6
110x6
110x6

HIIT Cardio: 1 min run @ 2.5 incline(my wind is improving so much... I believe due to running on an incline, and it's not bothering my shins at all, so I think I'm good doing it this way) then 1:15 walk @ 2.5 speed and incline.
16 minutes
1.05 miles
120 calories

[Black_Spit]

Day 5 and nothing big to report yet as expected(it usually takes 2-3 weeks to make noticeable changes in body comp/workouts), except that I have a fairly nasty headache today and that's pretty rare for me, so we'll see if that's related as I continue with it.

[Black_Spit]

Great workout today. Probably because I have switched to a more TKD style for now(I switch to all different things related to keto from time to time).

Hammer Bench Press:
warmup 90x12
warmup 180x10
250x6
250x6
250x6

DB Flyes
40x6
45x6
45x6

Machine Fly
125x4 Too heavy-hurting shoulders
110x5 same as above
95x6 much better

Cardio: 16 minutes HIIT Style
1.12 miles total
130 calories