From Teddy Bear to Grizzly Bear

[Veeno]

Alright, it has come time to start my work out log. After a two week hiatus, I'll be back in the gym with a new routine today. Finally got my diet tuned right, and now it's time to hit the iron with full force.

My overall goal is to torch fat and still maintain muscle. I want to turn this teddy bear of a body that I have, into the grizzly bear body that I had during my football career in high school.

Diet: I'll be continuing my CKD diet. 65%fat, 30% protein, 5% carbs. If I feel that the work outs are too strenuous, or I don't have the energy that I need, then I will be changing it to a TKD and implementing pre and post work out carbs.

Routine:
Day 1
Legs/ Back/ Bi's

4x Squats: 5 reps
3x Ham Curl: 8 reps
3x A Row: 8 reps
2x Bicep Curls: 10 reps

Day 2
Chest/ Delts/ Tri's

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Calf Work: 15 reps

Day 3
Legs/ Back/ Bi's

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4
Chest/ Delts/ Tri's

4x Incline DB Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off

Working each body part twice a week is something new for me, so this should be exciting to say the least.

Cardio will consist of HIIT. I hate cardio and I plan on doing cardio on off days, so that I have something to do. Hopefully this wont effect recovery, and if it does, I'll taper the cardio so that my lifting doesn't suffer to drastically.

I'm looking to drop to about 230. Once there, I will re-evaluate my diet and training regimen to better fit my goals. Anyway, day 1 is today and I'll be posting the work out after I hit the gym.

Until then,
Veeno

[Veeno]

Legs/Back/Bis

Squat- 1x5 - 225, 3x5 - 315
Ham Curls- 1x8 - 160, 2x8 175
BB Row- 1x8 - 135, 2x8 155
BB Curl- 2x10 - 90

Today was a good workout. I like the new program thus far, and I had plenty of energy. Back on keto today, haven't eaten as much as I have wanted, but went shopping and stocked back up on the keto foods. I was happy with my squats, but terribly disappointed in my rows.

Anyway, tomorrow is day 2. Keep you posted.

Til later,
Veeno

[Veeno]

Felt pretty good at the gym, even though I'm battling a head cold. Lots of energy and down 2 pounds of water weight. That's always encouraging.


Anyway, onto the important part of today:

Chest/Delts/Tris

4x5 BB Press 1x 185 1x205 2x215
3x8 Military Press 1x 95 2x105 (I'll be switching these out for dumbell presses. Racking and unracking the weight really killed me shoulder joints today)
3x8 Tricep Press Down 1x210(had to rest pause it), 1x195(still had to rest pause), 1x180.
2x15 leg press calf raises- 2x310

Overall workout felt great. Looking forward to giving my legs some much needed rest tomorrow. Then it's back to legs/back/bis with an emphasis on the back.

Until next time,
Veeno

[Veeno]

Today was an off day from the gym. Diet has been spot on since Monday. Feeling great. Spent most of the day shopping for Christmas. Got about 1/2 of it done. Getting the rest of it done at home during the first part of Christmas break. Best thing about the new routine is that I can do it at my gym at home, which is seriously lacking in the equipment area, at least they have barbells and plates galore.

Back to the gym tomorrow with back/bis/legs.


Until tomorrow,
Veeno

[Veeno]

Missed posting yesterday. Didn't work out yesterday as was scheduled. Had some major stuff to do and went out of town for something special with my girlfriend. Back to the weights today though. Post the workout after I hit the gym.

Back/Legs/Bis
Deadlift 4x5- 1x225 3x245
Lat Pulldown 3x8- 175
Leg press 3x8- 450
BB Curl 2x10- 90

Workout today was great. Really felt the deads. I was pretty pleased with my deadlifts actually. I'm hoping to get them closer to 300 each week. Anyway, gotta work tonight, unfortunately.

Until tomorrow,
Veeno