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  1. #91
    Registered User Cowmustard's Avatar
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    12/3 day 8 SKD

    WORKOUTS
    -4am 25m shadowboxing(433cals)
    -11pm 30m powerwalk(197cals)
    -2pm 25m powerlifting(130cals)
    +Bench 225 5x1
    +dips 25 5x1
    +band punches 3x5combos
    -5pm 25m jog(346cals)
    -8pm 25m? powerwalk/hitchhiking(197cals)
    -TOTAL 1303cals

    CALS-2535@63/29/8
    keto style

    THOUGHTS and JOURNAL
    -kinda turned into a cardio bunny today, but it felt good!!!
    -so my alternater blew driving to the gym last night(hence the 8pm powerwalk/hitchhike)
    -spending 12/4 largely shopping for cars..... yay.... Too Blesses to be stressed!!!
    Last edited by Cowmustard; 12-05-2012 at 12:56 AM. Reason: forgot exercise cal total
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  2. #92
    Wackadoo Grifts's Avatar
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    Originally Posted by Cowmustard View Post
    -so my alternater blew driving to the gym last night(hence the 8pm powerwalk/hitchhike)
    -spending 12/4 largely shopping for cars..... yay.... Too Blesses to be stressed!!!
    Why not just replace the alternator? In most cars all it takes is a few bolts on/off and messing w/serpentine belt.
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  3. #93
    Registered User Cowmustard's Avatar
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    Originally Posted by Grifts View Post
    Why not just replace the alternator? In most cars all it takes is a few bolts on/off and messing w/serpentine belt.
    yea, even though I am a mechanic's son, I don't think i couldr reliably pull that one of grift. It was a thought though,

    ps, hope your feeling better bro!!!
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  4. #94
    Registered User Cowmustard's Avatar
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    Originally Posted by Cowmustard View Post
    Monday 2500cals
    -4am shadowboxing
    -11pm walk
    -2pm bench

    Tuesday 2700cals
    -4am 20min jog +10min circuits
    -11pm walk
    -2pm squat

    Wendsday 2500cals
    -4am 20min circuits
    -11pm walk
    -2pm 20min jog
    -6pm mma gym

    Thursday 2900cals
    -4am 20min jog 10min circuits
    -11pm walk
    -2pm pull

    Friday 2700cals
    -4am 20min shadowbox
    -11pm walk
    -2pm press

    Saturday 2700cals
    -20min of cardio couple times

    Sunday 2900cals
    -rest

    -let me know what you keto bros think!!!
    -also just posted up some new progress pics!!!
    I think I tried to squat to heavy to soon last week, I got a feeling of overtired quad and groin muscles. going to rearange split to give a break to squat and deadlift exercises for now till leg feels okay(gotta keep up the constant progress)

    mon-heavy push
    tues-explosive pull
    wend-no lift
    thurs-explosive push
    fri-heavy pull(see if legs feel good enough for the dead lift)

    -IIRC this is a "dogcrap" routine that I did sometime at the start of this year, loved it, and should be effective with my nutrition and training...
    -now to walk my happy arse to the store to pick up some epsom salts. yay liss cardio.
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  5. #95
    Registered User yabbyshmabby's Avatar
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    Progress is looking good! Good luck with your search for a new ride man!
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  6. #96
    Registered User Cowmustard's Avatar
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    Originally Posted by yabbyshmabby View Post
    Progress is looking good! Good luck with your search for a new ride man!
    hey man, good to see ya and thanks for your thoughts!!! The plan is currently to do a 200 dollar fix, save some money, then get a new(used) car come feb-mar.
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  7. #97
    Registered User Cowmustard's Avatar
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    12/4-5 days 9-10 SKD

    TRAINING
    @12/4
    -50min jog(693cals)
    -25min jog(346cals)
    -120min walk(790cals) went to the store for some keto nums
    -25min strength training(130cals)
    +yates row 135 3x5
    +highpulls 135 3x5
    +explosive pullups 3x5
    +explosive bandpulls 3x5
    TOTAL-1959cals
    FOOD-2758@66/28/6
    keto style

    @12/5
    -20min MMA circuit(277cals)
    -30min powerwalk(197)
    -51min MMA sparring(884)
    TOTAL-1358cals
    FOOD-2436@67/28/5
    Keto Style

    THOUGHTS and JOURNAL
    -had a nice long jog and walk tuesday between car shopping and such.
    -Praise the Lord that the alternater was a quick fix
    -walked to a Dollar General, didn't realize how many awesome deals were in their
    -accidentally caught my bros bad ankle in a lock last night, feels bad man!!!
    -however, did finally get a shaky leg catch in and I am seeing the openings more
    -pulled off my overhead counter into clinch a few times last night, very excited, also caught a few brahs with the triangle choke which used to be my big weekness.
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  8. #98
    sleep- work- lift- bacon resilience5241's Avatar
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    Subby-sub... Might as well stalk you on here in addition to MFP lol.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

    BP: 165
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  9. #99
    Registered User Cowmustard's Avatar
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    Originally Posted by resilience5241 View Post
    Subby-sub... Might as well stalk you on here in addition to MFP lol.
    Ha thanks bud!! I know I am already in on your Nothing to gein log!!! Good times!!!
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  10. #100
    Registered User Cowmustard's Avatar
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    12/6 day 11 SKD

    TRAINING
    -25min jog(346cals)
    -50min powerwalk(329cals)
    -20min explosive pushlift(104cals)
    +explosive bench 135 3x5
    +jerk 135 3x5
    +explosive dips 3x5
    -25min jog(346cals) wasnt scheduled but had to much energy not too
    TOTAL-1125cals

    FOOD-2680@67/28/5
    Keto Style

    THOUGHTS and JOURNAL
    -got some good job apps in, very excited with what could be happening soon
    -it is either the keto or the weather but I have suddenly become an avid jogger this week
    -gotta be careful not to overload the cardio so I got something to fall back on later in this cut cycle
    -I am interested to see what the stats are going to be like sunday morning due to trends of this week
    -I might go three weeks this round of CKD before carb up, workouts haven't suffered yet.
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  11. #101
    Registered User k3n12ock's Avatar
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    I've noticed that some of my workouts have been much better as of late too. I can do faster on the elliptical now and for longer. Also, good luck with the job apps bro!
    My Keto Log:
    http://forum.bodybuilding.com/showthread.php?t=149423413
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  12. #102
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by Cowmustard View Post
    25min jog(346cals) wasnt scheduled but had to much energy not too
    You're a machine!!



    Originally Posted by Cowmustard View Post
    THOUGHTS and JOURNAL
    -got some good job apps in, very excited with what could be happening soon
    -it is either the keto or the weather but I have suddenly become an avid jogger this week
    -gotta be careful not to overload the cardio so I got something to fall back on later in this cut cycle
    -I am interested to see what the stats are going to be like sunday morning due to trends of this week
    -I might go three weeks this round of CKD before carb up, workouts haven't suffered yet.
    Good luck with the job search. Sorry if I missed it, but what kind of work are you searching for? MSN's big headline today was how the unemployment rate has magically dropped to 7.7% for the first time in 4 years. I will save my political opinions for my own blog, but thought it was entertaining nonetheless
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

    BP: 165
    SQ: 225
    DL: 285

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  13. #103
    Registered User Cowmustard's Avatar
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    Originally Posted by k3n12ock View Post
    I've noticed that some of my workouts have been much better as of late too. I can do faster on the elliptical now and for longer. Also, good luck with the job apps bro!
    Me too bro, I think the cold helps a bit as well. Thanks for the wishes and Heck of a job on that lost weight I just saw!!!
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  14. #104
    Registered User Cowmustard's Avatar
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    Originally Posted by resilience5241 View Post

    Good luck with the job search. Sorry if I missed it, but what kind of work are you searching for? MSN's big headline today was how the unemployment rate has magically dropped to 7.7% for the first time in 4 years. I will save my political opinions for my own blog, but thought it was entertaining nonetheless
    Ive done several things
    -lab work
    -counseling
    -teaching(high school, middle, a lil college)
    -security
    -currently doing delivery coordination for the Home Depot, not a bad gig, but the pay is rough

    I don't know what I am searching for, currently doing some apps for warehouse industry while sitting back looking at Christian education or online teaching.... I guess I am just kinda everywhere.

    And I see where that political opinion is going.
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  15. #105
    Registered User Cowmustard's Avatar
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    12/7 Day 12 skd

    TRAINING
    -20min shadowboxing(346cals)
    -50min walk(329cals)
    -20min strength training(104cals)
    +pull ups 3x5
    +yates row 195 5x1
    +weighted pull ups 27.5 1x5
    +farmers walk 45plates 3x1min
    +cuban rotations 10 2x5
    -35min jog(485cals)
    TOTAL-1264cals

    FOOD-2523@66/28/6
    Keto Style

    THOUGHTS and JOURNAL
    -I wanted to hit the gym up, but I think i beat up my core a lil too much last rounds of bjj, just did a jog
    -did a quick set of 95lb squats to see how my groin was, felt a lil pull still so waiting til next week to hit those again
    -woot three day weekend with the lil lady.
    -going to add in some shoulder work to prehab
    -need to add in more mobility work
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  16. #106
    Wackadoo Grifts's Avatar
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    Fedex and UPS normally pick up temp workers (that sometimes get permanent positions) this time of year.
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    Was 300+ lbs.
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  17. #107
    Registered User Cowmustard's Avatar
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    12/8 day 13 skd

    TRAINING
    -25minjog(346cals)
    -16min shadowboxing(277cals)
    -25minjog(346cals)
    TOTAL-969cals

    FOOD-3052cals@70%/26%/4%
    Keto Style

    THOUGHTS and JOURNAL
    -went a lil higher then I planned on cals, but got a steak... i'll take it
    -jogging was a lil slow today. not sure if carb depleted or just tired.
    -speaking of jogging, need to do a quick cardio breakdown for tomorrows stat check
    -depending on how my stats look tomorrow, might go another week, feeling pretty good in my nutrition groove
    -got called mean and lean by my inlaws, nice motivation to get rid of the last 15-20lbs
    -watching ufc(thanks Yabby) with some ribeye action. good stuff.
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  18. #108
    Registered User Cowmustard's Avatar
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    a lil cardio/cal breakdown for tomorrow

    WEEK TOTALS
    CALS 18984@66%/28%/6%
    fat-1161
    -sat-507
    -polyuns-9
    -monosat-150
    -trans-9
    carbs-223
    -fiber-12(wow I need to log my broccoli more)
    -sugar-117
    protien-1099

    CARDIO 7897cals
    strength training 90min(468cals)
    shadowboxing 61min(1057cals)
    mma spar 51min(795cals)
    powerwalk 310min(2042cals)
    jogging 235(3258cals)
    cicuit 20min(277cals)
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  19. #109
    Registered User Cowmustard's Avatar
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    12/9 day 14 SKD STAT CHECK

    -WEIGHT/BODYFAT
    09/10 253.40@22.00% 55.75fm/197.60lm
    09/15 238.00@18.67% 44.43fm/193.50lm
    11/05 243.60@20.04% 48.82fm/194.78lm
    11/11 232.00@18.96% 43.99fm/188.01lm
    11/16 231.00@18.39% 42.48fm/188.52lm Pinch 18chest,22abs,22thigh (iffy measure)
    11/17 227.60@17.61% 40.08fm/187.52lm (forgot pinches)
    11/23 228.20@16.98% 38.96fm/189.44lm 17c/20a/20t
    11/26 236.20@16.98% 40.12fm/196.08lm 16c/21a/21t
    12/01 229.40@15.84% 36.34fm/193.06lm 15c/19a/18t hips-43.25 waist-32
    12/02 225.00@15.12% 34.01fm/190.99lm 14p/18.5a/18t (not sure on reading????)

    12/09 223.80@14.97% 33.51fm/190.29lm 14c/17a/19t

    STAT CHANGES THIS WEEK(using 12/1 and 12/9)
    Total Mass(-5.6)
    Fat Mass(-2.83)
    Lean Mass(-3.04) hopefully just from being dried.
    Bodyfat %(-.87) exceed 11/26 goals(woot woot)

    STAT CHANGES LAST WEEK(11/26 to 12/1)
    Total Mass(-6.8)
    Fat Mass(-3.78)
    Lean Mass(-3.02) hopefully just from being dried.
    Bodyfat %(-1.14) exceed 11/26 goals(woot woot)

    THIS WEEKS CARDIO/CALS 12/2-12/9
    CALS 18984@66%/28%/6%
    fat-1161
    -sat-507
    -polyuns-9
    -monosat-150
    -trans-9
    carbs-223
    -fiber-12(wow I need to log my broccoli more)
    -sugar-117
    protien-1099
    CARDIO 7897cals
    strength training 90min(468cals)
    shadowboxing 61min(1057cals)
    mma spar 51min(795cals)
    powerwalk 310min(2042cals)
    jogging 235(3258cals)
    cicuit 20min(277cals)

    THOUGHTS
    -lean mass has dropped to just about where I go when I am dried out. not concerned at this moment
    -so obviosly last weeks bf drop was more impressive, now to read through my log for the reason(detective time)
    -I am happy with the progress though!!! It seems my body has pretty well broke through the 230 barrier which always seemed to be a stick point for me.



    GOAL
    -12/16 14.5%bf @190lm
    Last edited by Cowmustard; 12-09-2012 at 05:26 AM.
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  20. #110
    Registered User Cowmustard's Avatar
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    So I went back and researched the old log, it seems I did roughly the same routine last week as I did this week(a lil less jogging though).

    So it stands to reason that it was the carb up from 11/25 helping me drop weight.... at least that is my thoughts. plus my last cardio session was uninspiring to say the least. might do a carb meal today or should i go three weeks SKD?? any input would be a appreciated
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  21. #111
    Registered User Cowmustard's Avatar
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    Unhappy 12/9 rest/carb bonanza

    Yea, just tallied up my cals

    6010cals@46%c/39%f/15%p

    Need to rope that in a lil. But it was tasty.

    Hard cardio in the am peeps, peace!!
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  22. #112
    Registered Offender gabrielsyler's Avatar
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    Originally Posted by Cowmustard View Post
    Yea, just tallied up my cals

    6010cals@46%c/39%f/15%p
    In one day? Did you just have a conveyor belt infront of you? I struggle to eat 4000 calories!!
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    12/10 carb up stats

    Post carb up stat
    12/10 232.20 13c/15a/20t
    14.39% 33.41fm/198.79lm
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  24. #114
    Registered User Cowmustard's Avatar
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    Originally Posted by gabrielsyler View Post
    In one day? Did you just have a conveyor belt infront of you? I struggle to eat 4000 calories!!
    One of the big reasons I love keto is because I do become a binge eater wen my insulin spikes.

    Still yea I need to switch over to a carb "meal" day instead of a carb up day
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  25. #115
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    Originally Posted by Cowmustard View Post
    Yea, just tallied up my cals

    6010cals@46%c/39%f/15%p

    Need to rope that in a lil. But it was tasty.

    Hard cardio in the am peeps, peace!!

    Over 6000cals!? When will it be my turn!?

    Nice work so far brah! You're tracking bf% using three points? I may need to start that up. What site are you using or how are you measuring? I have the calipers at home, but I've only ever done the one point test on the abdomen.

    Also, how many carb ups have you had/enjoyed? And how have they helped you in terms of training? I'm going to see if my carb up this weekend is going to impact the training or not here in the next hour or so. Will report my personal findings this afternoon. Keep up the good work!
    Current Lifts:

    Incline Bench: 205x3
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    Incline Bench: 235
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  26. #116
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    Originally Posted by JaxLifter View Post
    Over 6000cals!? When will it be my turn!?

    Nice work so far brah! You're tracking bf% using three points? I may need to start that up. What site are you using or how are you measuring? I have the calipers at home, but I've only ever done the one point test on the abdomen.

    Also, how many carb ups have you had/enjoyed? And how have they helped you in terms of training? I'm going to see if my carb up this weekend is going to impact the training or not here in the next hour or so. Will report my personal findings this afternoon. Keep up the good work!
    the effectiveness of my carb ups versus them just being a ninge is still up for debate. I need to do a few more months of logging before I can really give ya a deffinitive answer, but as for this mornings workout, felt great to go beast mode on the heavy bag!!!

    my favorite website for pinches is

    http://www.linear-software.com/online.html

    they have alot of different pinch inputs, but I just use the jp/3 because I can do it all by my self and it helps me keep track.

    Good work on that heavy lifting. I am trying to cut down to a descent six pack, then slow bulk on powerlifting routines!! I am jelly of the 5/3/1 bro, keep it up!!!
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    12/10 workout vids

    Round 1 working the jab


    Round 2 working the kick



    Round 3 having fun


    working off some off that ice cream!!!
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    Originally Posted by Cowmustard View Post
    Yea, just tallied up my cals

    6010cals@46%c/39%f/15%p

    Need to rope that in a lil. But it was tasty.

    Hard cardio in the am peeps, peace!!
    Repped lol going to look at your MFP now to envy it all.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

    BP: 165
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    I don't think you could envy how my stomach felt midway through that mess.
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  30. #120
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    12/10 day 1 SKD

    TRAINING
    -10am tabata(76cals), 27min bagwork(456cals), and 10min circuit(135cals)
    -2pm pull lift
    =squat 3x5 95
    =deadlift 5x1 325
    =pullups 5x1 35
    =pullups 3x5 bw
    =yates row 5x1 200
    =powercleans 3x5 135
    TOTAL-824cals

    FOOD-2766cals@68%/28%/4%
    Keto Style

    THOUGHTS and JOURNAL
    -forgot how nice it was to pop the bag with some glycogen in the shoulders
    -slowly getting back into squats
    -still moving a lil slow from overdoing it yesterday
    -morning cardio and weights were pretty epic, hoping to make this week more focused on intesensity then duration and see how the numbers go
    -power cleans felt so light and sharp, amazing!!!
    -retook stats this morning, find it hard to believe that 6000cals can make my bf% drop more, but it would be sweet, going to rely on week end stats to get a better grip on how much damage I actually did
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