JaxLifter's Keto Log

[JaxLifter]

not going to lie, jumping from my usual 3-5 rep scheme to the 12 in all pro has been an event to say the least.

You get gassed like nobody's business at these higher reps ranges. I'm still not 100% right after LAST week's squat day! lol! Still tight in teh thighs. But it's squat day again today so I'm heading out in a bit to make it RAIN box squats all up in deh gym! I pin-pointed the exercise that crushed me last week: 3 sets of 15-20 rep front squats. Even at just 65 lbs, the reps were the culprit!

Today is more "Sane" in terms of sets and reps. Still 2-3 sets of 8-10 reps. This will be fun!

[JaxLifter]

***TRAINING UPDATE***

SQUATZ DAY

Box Squat
Warm up
135x10
185x5

Work Sets
255x6
255x6
255x15 <---Stopped at the top a couple of times to catch my breath.

Front Squats
3x95x10 <---ATG all day long on these! Put a couple of 5lb plates under my heels and I can knock them out fairly well!

Leg Press
400x10
450x10
450x10

Lunge
2x30x10

Planks
2x40 seconds

I was dripping sweat after this workout! It felt GREAT!!! Other than the fact that I drank WAY WAY WAY WAY WAY WAY WAY WAY WAY too much booze yesterday, I felt really good in the gym.

DIET UPDATE: It's been crap. I'M COMING HOME TO KETO-VILLE!!! (initiate the ticker-tape parade welcoming me back! lulz)

Going to hit this hard. Lift heavy. Cardio will be LISS for the most part and weights will serve as my HITT training.

Question for the board: How much canned tuna are y'all scarfing down each week? I'm working on trying to get more fish into the diet and a quick tuna salad with mayo and relish does the trick AND tastes pretty darn good to boot! Going to work on a chicken salad with the same general base, but add some brown or yellow mustard to it. Thanks guys!

[Cowmustard]

as far as tuna goes, when I was doing the Arnold 40/40/20, I was putting down a can a day at least. no ill affects...... I think.

[lochinvar76]

Since I switched to Keto I haven't had much tuna, but instead have done salmon. You can find the Chicken of the Sea pink salmon in pouches pretty cheap if you look around for a sale. You can even do it up like you would a tuna salad and it comes out delicious. I also like the way it tastes when mixed with avocado. Just something to think about.

[Timbarism]

Haven't really made it regular, but sometimes Ill snack on a mix of tuna, black pepper and Paul Newman's whole egg aioli mixed up.

When I was happy having regular tuna, it was 2 cans a day. No gills or flippers grown on that day

Chicken salad is a boss idea, just care those dressings

[JaxLifter]

Haven't really made it regular, but sometimes Ill snack on a mix of tuna, black pepper and Paul Newman's whole egg aioli mixed up.

When I was happy having regular tuna, it was 2 cans a day. No gills or flippers grown on that day

Chicken salad is a boss idea, just care those dressings

Thanks for the input there. I've done the tuna salads the last few days and have really enjoyed it!

Since I switched to Keto I haven't had much tuna, but instead have done salmon. You can find the Chicken of the Sea pink salmon in pouches pretty cheap if you look around for a sale. You can even do it up like you would a tuna salad and it comes out delicious. I also like the way it tastes when mixed with avocado. Just something to think about.

I'll look for some salmon to mix things up. GREAT suggestion! LOVE me some grilled salmon on the cedar plank....I know, post useless without subject food pr0n attached...

as far as tuna goes, when I was doing the Arnold 40/40/20, I was putting down a can a day at least. no ill affects...... I think.

Glad you didn't turn all fish like from it!

Thanks y'all for the input. Keto may start in earnest next week... that daggum easter basket has turned into quite the nemisis...

[JaxLifter]

***TRAINING UPDATE***

A double dose for anyone who's been following along at home! Pull and Lift Days COMBINED POST OF EPICNESS

PULL DAY, Tuesday 4/2/13

Bent Over Barbell Row
Warm ups
135x10
155x10

Work Sets
190x6
190x6
190x20!!! <---Strapped up for this set and I could just go all day long with these! LOVE me some BOR!!! I fell for them doing All Pro's beginner routine to be factual

One Arm DB Row (Strapped)
3x110x10 <---Heavy, but just right for x10

Close Grip Front Lat Pulls
210x10
190x10
170x10

Barbell Curl
ALMOST did these in the squat rack to mock those who don't squat...decided against it. Then, the next dude to use the squat rack did, you guessed it, curls.

65x10
2x75x10

SUPERSET WITH

Barbell Oblique Twists

BURN OUTS
Machine Preacher Curls
60x12
50x15 <---Pump effect was awesome here!

Standing Free-Motion One Arm Alternating Curls
2x30x20

Fin.



DEADLIFT DAY, 4/4/13

Warm Ups
135x10 (sumo)
185x10 (half sumo/half reg)

Work Sets
280x6
280x6
280x15!!! <---Strapped up again and just repped these out. Didn't slow down, just bossed my way through!

Barbell Good AM
3x135x10

SUPERSET WITH

Dumbbell Shrugs
6x60x20 <----Also superset them with the dumbbell/kettle bell swings for added shrugging POWERS

Kettle Bell Swings
55x10
2x65x10

Kneeling Cable Crunches
3x180x10

Fin.

Good workout today with the deadlifts. We decided that the rack pulls weren't the best option for us, so we nixed those and did good AMs instead, but kept the shrugs. I'd think that with a few months of progressively heavier shrugs at that rep/set range, I'll see some yolkage pop up! That's my goal btw...just look YOLKED everywhere I go!

Diet wise, my day time eating has been fine. Tuna and/or protein shake. No problems. Night time is biting me in the rear. My mother in law has stayed with us this week as she's recovering from surgery from last week and, add to it, the Easter Bunny brought my lovely wife a basket full of chocolate bunnies, cadburry eggs, jelly beans, etc. Those NEED to be gone this week. And I've been doing my part to make sure that happens! lulz

Next week will start my Keto Part Duex. Keto down to 220! You read it here first amigos! Keep on me! I need to eat keto 5-6 days per week, lift 4 days and do LISS 3 days per week. That's the game plan brosuf's! Who's comin with me man!?

[jcpryor3]

***TRAINING UPDATE***

SQUATZ DAY

Box Squat
Warm up
135x10
185x5

Work Sets
255x6
255x6
255x15 <---Stopped at the top a couple of times to catch my breath.

Front Squats
3x95x10 <---ATG all day long on these! Put a couple of 5lb plates under my heels and I can knock them out fairly well!

Leg Press
400x10
450x10
450x10

Lunge
2x30x10

Planks
2x40 seconds

I was dripping sweat after this workout! It felt GREAT!!! Other than the fact that I drank WAY WAY WAY WAY WAY WAY WAY WAY WAY too much booze yesterday, I felt really good in the gym.

DIET UPDATE: It's been crap. I'M COMING HOME TO KETO-VILLE!!! (initiate the ticker-tape parade welcoming me back! lulz)

Going to hit this hard. Lift heavy. Cardio will be LISS for the most part and weights will serve as my HITT training.

Question for the board: How much canned tuna are y'all scarfing down each week? I'm working on trying to get more fish into the diet and a quick tuna salad with mayo and relish does the trick AND tastes pretty darn good to boot! Going to work on a chicken salad with the same general base, but add some brown or yellow mustard to it. Thanks guys!

Those squats sound painful....15 reps..man oh man lol good stuff Jax!
Home is the way you make it! You like to see home boys naked? No, home is the way you make it (Joe Dirt)! lol I don't know if you've seen that movie but it seemed appropriate haha

As far as the tuna goes, I don't eat it normally. I did have make some tune and egg sandwiches the other day though. Talk about food porn lol

I'm with you though! We gotta shed this weight off. Let's get it bro!

[Cowmustard]

get it in
get it done

all night long!!!

yea man!!!

[JaxLifter]

get it in
get it done

all night long!!!

yea man!!!

YESSIR!!!! Lost my motivation after Friday. Had a few too many beers (only had a few, get it?) and really didn't feel well all day Saturday. So my lower posterior chain worked the couch over all day! LOL!!! I watched baseball, both final four games, some golf AND some Premier League Soccer! It was blissful! The wife was out of the house, I watched sports all day, and handled my firearm, dry firing to work on keeping the barrel still while pulling the trigger. GREAT Saturday! Had a nice little walk with the wife at sunset on Sunday and watched even MORE sports! (like that's even possible?)

Unfortunately, lots of eating accompanied the couch sitting, so I didn't even bother to weigh myself this morning. Was down to 244.4lbs on Saturday after all 3!!!!!! beers so that was good.

Now, on to bigger better things...today starts day #1 of keto round #2! So far, I've had my pre-workout which is, has, and always will be ON Amino Energy and a package of tuna salad post workout. I'll have a protein shake after work and BBQ pulled pork with veg for dinner! Got in a SOLID lifting sesh today! Felt MAD strong and pumped out some serious reps on the box squat today!

***TRAINING UPDATE***

Box Squats
135x10
185x8
225x3

Work Sets
285x6
285x6
285x12!!! <---Last rep blew (nearly a Good AM)

Front Squats
135x6
145x6
155x6

Leg Press
585x6
635x6
685x6 <---YEAH BUDDY!

Single Leg Step Ups
50x6
70x6
90x6

Good little work out today! Legs were shaky as FUARK after this! SCHWEEEET!!!!

Going KETO strong into the summer! Gonna drop some lbs.

[JaxLifter]

245.4lbs this morning. Not TOO TOO bad after a weekend highlighted with beer, burgers, cookies and DRANKS!!! On to bigger and better things!

Pull day today, so I'm going to do some heavy rowing! Gonna be a good day!

[JaxLifter]

***TRAINING UPDATE***

Pull Day

Bent Over Row (BOR)
Warm ups
135x10
155x10
185x5

Work Sets
215x6
215x6
215x12
135x20 <---Did an extra burn out set just to keep the blood pumpin!

Dumbbell Row
3x120x6

Close Grip Pull Downs
3x210x6

Barbell Curls
85x6
2x95x6
3x45x15

Concentrations Curls 2x20x10

Had a crazy pump in my arms at the end of this workout which felt great! A mix of power and volume, which felt great!

Also, weighed in this morming (4/10/13) at 243.6lbs which means I'm moving in the right direction!

I also found out that I start my new gig on 4/22 which gives me an extra week to lose a few more lbs to fit more comfortably into my nicer work clothes. I'm going from a pretty rugged work environment to an office one, so jeans are out; khakis are in.

Today, the goal is to continue to limit carb and calorie intake. Yesterday was a good day calorie wise, but carb wise is another story. At Qudoba (similar to Chipotle), they do Two For Tuesday burritos so the Mrs. and I went and I gave in. Had whole wheat tortilla and brown rice, black beans, chicken and some hot salsas! It was really tasty, but chock-full of carbs! Oh well! I broke my fast yesterday at around 430pm with a protein brownie and bar, had that burrito and a protein shake when I got home. All-in-all my calorie intake was below 2000 (around 1900 actually) and I worked out hard, so my net is even lower. I don't want to undershoot every day like that, so I'll be mindfull of what it is I eat and what my activity level is. 1900 is good for a complete rest day...if I work out as hard as I do and consistantly eat that few calories, I'll run myself into the ground and will struggle to recover from these workouts!

[JaxLifter]

243.0lbs this morning! Have a deadlift day workout coming up which is gonna be KILLER! 335lbs for a goal of 10 reps. Dis gun b gud!

[JaxLifter]

243.0lbs this morning! Have a deadlift day workout coming up which is gonna be KILLER! 335lbs for a goal of 10 reps. Dis gun b gud!

So here's an update of the goings on since the above update:

I did my incline bench press instead of deadlifts that day because I was having stomach "Issues" that deadlifting would not help. I did 190lbs on incline bench for 9 reps which was WAY more than I needed to do. Was VERY happy about it! Then, on Friday, we did our deadlift sesh. I hit that 335lbs x10 reps. And I'm STILL sore from that workout.

The prolonged soreness could very well be due to the fact that I've been sick since Friday. I felt a little burn/tickle in the back of my throat on Friday afternoon, and I knew it was coming: Alergies. I was laid out all weekend on the couch and didn't feel like eating and couldn't sleep because I couldn't breath. Total SUCK bomb. So the good news is that I didn't completely wreck last weeks' weight loss and I"m at a nice 242.8lbs as of this morning. The bad news is that I feel weak. VERY weak. And I'm not going to get all my lifting sessions in this week, and I'll be leaving town for a family wedding on Friday and won't make it to the gym to make up for any of it. Oh well. I need to get back on my feet health wise before I can get back to pusin plates in the gym.

Today is another rest day as I've still got lingering upper respitory issues going on. Back at it tomorrow, health permitting.

[Cowmustard]

God bless man, I too suffer from pollen!!! It sucks big time!