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!!!
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12-04-2012, 05:56 AM #91
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
12/3 day 8 SKD
Last edited by Cowmustard; 12-05-2012 at 12:56 AM. Reason: forgot exercise cal total
Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-04-2012, 06:52 AM #92www.squidoo.com/keto-diet
Was 300+ lbs.
Logs
90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933
Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953
Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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12-04-2012, 09:00 AM #93
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12-04-2012, 09:05 AM #94
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
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.Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-04-2012, 09:34 AM #95
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12-04-2012, 01:48 PM #96
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12-06-2012, 12:58 AM #97
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
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.Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-06-2012, 08:13 AM #98
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12-06-2012, 11:31 AM #99
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12-07-2012, 12:51 AM #100
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
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.Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-07-2012, 07:18 AM #101
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12-07-2012, 08:49 AM #102
You're a machine!!
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 nonethelessIf it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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12-07-2012, 11:17 AM #103
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12-07-2012, 11:22 AM #104
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
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.Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-08-2012, 06:25 AM #105
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
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 workMyfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-08-2012, 06:43 AM #106
Fedex and UPS normally pick up temp workers (that sometimes get permanent positions) this time of year.
www.squidoo.com/keto-diet
Was 300+ lbs.
Logs
90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933
Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953
Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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12-08-2012, 06:30 PM #107
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
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.Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-08-2012, 07:00 PM #108
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
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)Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-09-2012, 05:20 AM #109
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
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 @190lmLast edited by Cowmustard; 12-09-2012 at 05:26 AM.
Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-09-2012, 05:34 AM #110
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
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 appreciatedMyfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-09-2012, 03:44 PM #111
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12-09-2012, 07:13 PM #112
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12-10-2012, 04:33 AM #113
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12-10-2012, 04:35 AM #114
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12-10-2012, 07:14 AM #115
- Join Date: Mar 2011
- Location: Portsmouth, Virginia, United States
- Age: 40
- Posts: 419
- Rep Power: 195
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
DeadLift: 405x1
Box Squat: 325x4
Goals by July 1:
Incline Bench: 235
Deadlift: 450
Box Squat:375
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12-10-2012, 09:06 AM #116
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
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!!!Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-10-2012, 09:26 AM #117
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12-10-2012, 11:30 AM #118
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12-10-2012, 04:29 PM #119
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12-10-2012, 04:38 PM #120
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
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 didMyfitnesspal Cowmustard
Mapmyrun Cowmustard
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