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Tony & Paul - Workout - Legs 169 - Friday 21st September 2018
Yesterday's leg workout went great, strength was not that bad due to performing the workout in a 40 hour fasted state, max strength was a little down compared to last session because we both hard a high carb day last thursday.
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Tony & Paul - Workout - Back 83 - Saturday 22nd September 2018
Today's back workout was in our own gym, strength was still good and was able to push upto 6 plates on corner rowing for last 2 sets of 10, my max has been 7 plates, i feel lighter on pull ups which made them easier to perform today and had another great workout, also calories have not been too high, around 1730 yesterday for me and 2012 today keeping protein high, Tony has been low on around 720 calories for yesterday and today, i will see how tomorrow goes and if i want to hit 2000 calories, if not i will try and get by with a little less because our carb up day is planned for Monday, i will aim to keep as close to 3800 calories for Monday and maybe jump to 4000 but want it to be a proper refeed all from carbs and keep calories reduced e.g. not 8-12 thousand to still allow for decent fat loss progress to be made, we plan on performing this mini cut until end of october.
Also i just received a new tub of Defuse from Evomuse due to only having 30% left in my current tub and SNS Glycophase which will be replacing my current tub of SlinMax, i also have received another pot of Ignit3 which i will be using for the next month.
[youtube]rhvUntFlqPw[/youtube]
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Tony & Paul - Workout - Legs 170 - Sunday 23rd - Monday 24th September 2018
Sundays and Mondays Leg Workouts, went well, strength was down a little this week though for squats so i held off with weight, also went lighter on leg curls yesterday but did 5 sets of 15 vs 10 to increase volume.
[youtube]gXkmPP5wbVk[/youtube]
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Tony & Paul - Workout - Chest 58 - Tuesday 25th September 2018
Today's chest workout went great, strength was up, was able to go upto 3 plates per side on incline bar bench press for 8, wanted 10 reps but felt like stopping at 8 to not fail.
also used 95 lb dumbbells for flyes, all 3 sets of 10 which is an increase from my usual 85 lb dumbbells.
[youtube]7QTRuNnmdxU[/youtube]
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Tony & Paul - Workout - Back & Shoulders 61 - Wednesday 26th September 2018
Today's Back and Shoulder workout week 1/3 went well, was strong for workout even though me and Tony fasted all of yesterday, also had a great pump which made hands facing pulldowns at end of the workout harder, shoulder strength was good and i was able to go upto 3 plates per side for 8 reps, similar to my bench press strength yesterday.
[youtube]H-p2bbdXooA[/youtube]
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Tony & Paul - Workout - Arms 25 - Thursday 27th September 2018
Yesterday's arms workout went well, i have been running on lowered calories due to me and Tony being on another mini cutting phase planned until end of October, calories have been around 1100-1190 Wednesday, Thursday and Today was 1600, i may stick to around 1100-1200, and then go upto 1600-2000 max on some days if energy levels drop too much.
[youtube]llXdMnEO7Mg[/youtube]
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Tony & Paul - Workout - Legs 171 - Friday 28th September 2018
Yesterday's leg workout went well, i did have more knee soreness and was not enjoying the workout at start with leg press and leg extensions but went very heavy on calves and had a great calf workout so much that they are sore today, i hardly ever get any muscle soreness lately so i feel this was quite a progressive workout, i also eat 1600 calories, an extra 400 yesterday over my planned 1200 and hit 1600 calories again today which i feel is a better amount for me to run on and is still quite a bit below my maintenance level so will still allow for decent fat loss progress to be made.
[youtube]mrhjERx0Fww[/youtube]
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Tony & Paul - Workout - Back 84 - Saturday 29th September 2018
Today's back workout went well, workout was performed in a fasted state, i had to start work in gym at around 7:45 am this morning so skipped breakfast at normal 10-11 am, finished work at around 2 pm then went up to bigger gym and got back at 3:30pm, actually eat first meal at around 4:10-4:20pm so around 27-28 hours fasted from yesterday's food, strength was great considering i just felt a little flat due to lack of any carb up days, i feel lighter and will take weight tomorrow and update on how much i have lost in 1 week of proper dieting with no extra eating / cheating on diet.
[youtube]7ZBFKm77Z2U[/youtube]
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Tony & Paul - Workout - Legs 172 - Sunday 30th September - Monday 1st October 2018
Good leg session yesterday, quads were sore today and also hamstring and calf workout was good today, performed workout early at around 8am, strength levels seem to be quite good in the morning but winter is approaching so temperature has dropped quite a bit.
[youtube]TtUVT1Jszxw[/youtube]
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Tony & Paul - Workout - Chest 59 - Tuesday 2nd October 2018
Yesterday's chest workout was performed in a fasted state at 7:30-8:00 am, also trained at 7:00am today fasted, we have been eating less to cut a little, Tony has gone Keto to see how he finds it and has been eating eggs, bacon and cheese as main food sources with addition of coconut oil, i have been sticking to high protein low carbs and lowish fat but may use up the nut butters i have and go Keto for this month due to it working well in the past to allow for me to drop fat. Yesterday i did feel a little depleted due to not having any carb refeed days for 8 days and notice i tend to fail more easily on some of my sets, where energy just drops and i cannot perform any more reps.
I consumed around 2100 calories Sunday, 1100 Monday and 1200 Yesterday, i am going upto around 1900-2000 for today and then will see how i feel tomorrow about dropping them a little lower.
I seem to be tightening up quickly so i feel i did not have much fat gain only water from mass carb days which is positive.
[youtube]SFFyia7trt4[/youtube]
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Tony & Paul - Workout - Back & Shoulders 62 - Wednesday 3rd October 2018
Today we trained early at 7:00 am up the bigger gym that is why it is darker than normal, it was cool though because there was only one other person in the whole gym for most of our workout and we were left to have the gym to ourselves and lock up when other person left, we also had control over the music which was awesome, workout was a little harder than usual, back strength was still good but on shoulder press my joints felt very dry and were uncomfortable which limited my max weight to 2 plates per side of the machine.
Consumed just under 1900 calories today, Tony is running on 1700-1800 per day ketogenic his protein intake is around 120 grams and fat intake is 133 grams and carbs are 5 grams, i feel for keto to work fat has to be very high and protein lowered to prevent being kicked out although i have been ketogenic in the past when consuming 170-180 grams of protein per day.
He has advised me to increase my calories from Fats and go keto like him so tomorrow i am just under 2500 calories which i will try to see how i feel, i am at around 200 grams of protein which is almost 1 gram per lb of bodyweight and 125 grams of fat, i plan on adjusting this on Friday to have more fat and less protein which i will source from nut butter due to having around 2.5 kilos of nut butter left, i think i have around 6-7 carb killa spreads from grenade which are high in fat which i may add in as well.
[youtube]PejV4AybCsI[/youtube]
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Tony & Paul - Workout - Arms 26 - Thursday 4th October 2018
Yesterday's arm workout went quite well, strength levels were good in the morning, feeling quite flat though due to the lack of carbs.
[youtube]DyNfRUxKG0g[/youtube]
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Tony & Paul - Workout - Legs 173 - Friday 5th October 2018
Today's leg workout went well, strength on leg press is not where it was a few weeks back but workouts have been performed in the morning at 8 am in a fasted state which is new for us and i feel is the only workouts that are harder to perform first thing in the morning.
I consumed just under 2500 calories for today and yesterday, have increased fats to around 140 grams today though to switch over into ketosis, i have been low carbs for past 2 weeks now and will aim to remain running high fat moderate protein low carb until end of month to see how it affects my body in terms of fat loss.
[youtube]C39NgZ2XjqU[/youtube]
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Tony & Paul - Workout - Back 85 - Saturday 6th October 2018
Back in the gym at 8:30 am today to workout, me and Tony both had a pretty decent workout, strength is still there for back and i feel a little better today though i feel i have been having some keto flu symptoms mainly weakness, poor concentration - sleepiness and diarrhea which seems to be occuring straight after eating my main high fat meal, i have been sleeping more as well 12 hours yesterday from 8pm to 8am this morning and drinking an extra 2-3 litres of water per day which is working well.
Wonder what i will weight in at tomorrow.
[youtube]dq2EaantRHw[/youtube]
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Tony & Paul - Workout - Legs 174 - Sunday 7th October & Monday 8th October 2018
Yesterday's quad workout and today's hamstring and calf workout, both went well, strength is ok but seems a little down from usual which i feel is due to lack of carbs for 2 weeks, this is week 3 of the low carb phase and i have increased fats and lowered protein for today.
[youtube]YC1U4jkUQaQ[/youtube]
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Tony & Paul - Workout - Chest 60 - Tuesday 9th October 2018
Yesterday's chest workout went well, was performed at 7am in the morning though so first heavy set of DB bench press was a little harder but rest of workout went great.
[youtube]tdholZWDHeU[/youtube]
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Tony & Paul - Workout - Back & Shoulders 63 - Wednesday 10th October 2018
Today's back and shoulder workout went well, strength was good and i feel i have switched over more into ketosis now and do not have flu like symptoms, did go to the gym at 7 am but was shut so had to go back at 9am which was a setback but workout was still great.
[youtube]rx7ZXvbcfdY[/youtube]
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Tony & Paul - Workout - Arms 27 - Thursday 11th October 2018
Today's arm workout went well, strength was good although did have more of a burn with bicep curls than normal.
[youtube]B0yLupgvBLY[/youtube]
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Tony & Paul - Workout - Legs 175 - Friday 12th October 2018
Leg workout went well today, strength was up and we both did complete fast yesterday, i did use 2 scoops of Re1gn pre workout though which helped allot for today due to not using it for a couple of weeks.
[youtube]EHfufMlG6Oc[/youtube]
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Tony & Paul - Workout - Back 86 - Saturday 13th October 2018
Yesterday's back workout went well, had quite a decent pump although not running on carbs and being Keto now, Yesterday's Macros were 1921 Kcal, 135.3g protein, 23.7g carbs, 120.7g fat, Friday was 1898 Kcal, 133.2g protein, 32.2g carbs and 119.2g fat, i feel to be keto protein cannot be too high which is the reason i have been keeping it lowered, strength and energy has been decent also had quite a good pump yesterday with no pre workout, i do tend to get more of a burn towards the end of my sets but that has been the only change.
[youtube]u_wrzguguQc[/youtube]
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Tony & Paul - Workout - Legs 176 - Sunday 14th & Monday 15th October 2018
Yesterday's quad workout and today's hamstring and calf workout was great, the squats did feel a little heavier yesterday which i feel is due to me being around 13st 8.75lbs, overall though energy levels seem to be much more stable now i am running keto.
[youtube]YAGMDenEzB4[/youtube]
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Tony & Paul - Workout - Chest 61 - Tuesday 16th October 2018
Yesterday's chest workout was performed early at around 8 am which i find ok now on a regular basis, i need to warm up a little more though or the first heavy set on bench press feels a little harder, i have been maintaining the diet good and seem to be getting leaner by the day which is progressive. The only thing that does lack a little is the pump due to running ketogenic but we will be having a mass easting day on Sunday after our Quad Workout which will fill up the muscles and should make us look better for the workouts next week.
[youtube]mDq0JAt0Pjw[/youtube]
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Tony & Paul - Workout - Back & Arms 58 - Wednesday 17th October 2018
Today's back and arms workout week 1/3 went well, did not get much of a pump though due to lack of carbs but still had decent strength to get through the workout well, all of our workouts lately have been performed in the morning always fasted which is new for us, we normally train in the afternoon or late evening, also eating plan has remained the same where we eat all food in one serving at around 10am - 12pm and then do not eat until the next day at the same time, due to being keto i hardly get any hunger pains which is great to allow for diet adherence.
I feel as though i am getting slightly leaner every day, my midsection seems to be showing it more and waist has gone down in size allot which complements the rest of the physique, Tony has also come down on fat and is looking leaner overall.
[youtube]t5XSS0xI_OA[/youtube]
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Tony & Paul - Workout - Shoulders 28 Thursday 18th October 2018
Week 1/3 Shoulders - workout went well today, strength is great but still do not get much of a pump due to low carbs, this keto based diet has been working well and even though all food for the day is consumed in a 45 minute to 1 hour window i do not get hunger through the day, tomorrow is a leg workout up the bigger gym which will be performed early in the morning.
[youtube]FH87LmUHLqY[/youtube]
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Tony & Paul - Workout - Legs 177 - Friday 19th October 2018
Legs workout was great today, strength is still great, joints are a little stiffer now though due to it being autumn and getting colder now, i feel this keto dieting has been working well to allow for me to get leaner and using heavy weight on calves has made them grow bigger which i am happy with.
[youtube]3dMbB2MpuQI[/youtube]
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Tony & Paul - Workout - Back 87 - Saturday 20th October 2018
Saturday's back workout went well, strength was quite good and even did some extra bicep curls and tricep pushdowns because we got through workout fast.
[youtube]LMNMps6IH0A[/youtube]
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Tony & Paul - FOOD - ReFeed 64 - Sunday 21st October 2018
Yesterday's mass calorie day.
I ended up eating 12:109 Kcals, 460.9g Protein, 1227.93g Carbohydrates and 599.03g of Fat due to peanut butter which i will not do again anytime soon due to the sicky feeling it gave me all day.
Tonys was not tracked but i estimate around 9:500 - 10:000 Kcal, 200g Protein, 800-900g Carbohydrates and around 550g Fat
[youtube]9fRiRHJp2RU[/youtube]
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Tony & Paul - Workout - Legs 178 - Sunday 21st & Monday 22nd October 2018
Yesterday's quad session and today's hamstrings and calves, yesterday squats were way harder than normal but my weight was also down which i feel makes them feel heavier, also could not get 10 reps and got 9 for my last 2 sets, other than the squats rest of workout went great, today's workout was awesome due to all of the food consumed yesterday.
[youtube]VPQlAfTieH4[/youtube]
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Tony & Paul - Workout - Back & Arms 59 - Tuesday 23rd October 2018
Today was going to be chest day as usual but we are to busy to train up bigger gym tomorrow so we will do the chest workout tomorrow in our gym at around 7.20am due to us both being held up with work.
Overall the session went well and strength was good from the mass calorie day on Sunday even though we did a complete fast yesterday.
[youtube]PF8eJ4Gl1I4[/youtube]
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Tony & Paul - Workout - Chest 62 - Wednesday 24th October 2018
Yesterday's workout was performed at 7:20 am, it went well both of us had decent strength levels and i got a pretty decent pump.
[youtube]xbUFmXNX0NQ[/youtube]