Cutting on Keto 9th Jan - 3rd Apr

**RubberGuard** · 02-18-2009, 10:02 AM

Cardio

1 hour cardio, 6.5 incline @ 3.1 mph, again tried to maintain 123 bpm

Weights

Deadlift 20kg/20 60kg/15 90kg/11 130kg/10 150kg/1 160kg/1

BO BB rows 20kg/20 60kg/10 80kg/10 100kg/4

Wide grip lat pulldown 42kg/10 56kg/10 63kg/10 70kg/8/5

Machine seated wide grip rows 42kg/10 56kg/10 63kg/10 70kg/8/6

Standing DB curls 12kg/20 14kg/20 16kg/20 18kg/14

EZ bar 21's 15kg/21 20kg/21 25kg/21

Cable curls 40kg/10/8/8

Deadlifts were awesome but took a lot of energy out of me, hence the poor performance in the rest of my workout. Will do them again next week regardless.

Stag weekend starts this friday, i'll be keeping the carbs as clean as possible! LOL

**RubberGuard** · 02-19-2009, 05:11 AM

Weights

Seated DB press 12kg/20 20kg/10 30kg/10 32kg/10 34kg/5(1 asissted)

Standing DB front raises 12kg/20 14kg/20 16kg/20/18

Seated BO reverse flies 12kg/10 14kg/10 16kg/10/10

Machine reverse fly 35kg/10 42kg/10 49kg/10 56kg/6

BB shurgs 60kg/20 100kg/10 140kg/10 200kg/8 230kg/4

BB rear shrugs 100kg/10/10 140kg/8

Short on time today as i've got a mountain of stuff to clear up before heading off for the stag weekend. Was a decision between cardio or weights, enough said.

Today is the end of my 6th week, started at 204 lbs now sitting at 187 lbs, 17 lbs down, a touch under 3 lbs a week. Arms are a little over 16" cold, will update with more measurements when I get time.

Delighted with everything so far, stag weekend isn't ideal but hey, life goes on. CARB LOAD!!!!

**thesilent1** · 02-22-2009, 10:59 AM

Hello mate, you still alive!!??!?!

**RubberGuard** · 02-23-2009, 10:17 AM

Still alive, was away for the stag weekend!

I ate an unholy amount of junk over the weekend, you all would've been so proud! Weighed myself today and I only gained 5 lbs, which should mostly be water weight and hopefully gone within 3 days. Back to the daily grind, next carb load in 2 weeks.

Cardio

50 mins treadmill, 3.2 mph @ 6.5 incline. 430 kcals.

Weights

Decline smith machine bench 10kg/20 40kg/10 70kg/10 90kg/8

Incline DB press 20kg/15 30kg/10 34kg/10 38kg/6

Incline DB flys 16kg/10 18kg/10 20kg/10 22kg/10

Widegrip BB bench 20kg/20 60kg/10 70kg/6

Machine fly 42kg/10 49kg/10 56kg/8

Standing DB curls 14kg/20 16kg/20 18kg/16

EZ bar 21's 20kg/21 25kg/21 27.5kg/14

Single arm DB preacher (left arm only) 10kg/10/10/8

Strong pressing today, carbs are definitely the performance food of choice. Will do legs tomorrow as I missed them last week and want to make the most of the glycogen.

**thesilent1** · 02-24-2009, 02:22 AM

Nice to hear you enjoyed it mate; you only live once! lol

Did not cling film the groom to a train station pole did you?!!?!?!? LOL

Bad memories for me I guess!

Why only left arm on preacher curls?!?!?!?!? LOL

All the best mate.

**RubberGuard** · 02-24-2009, 04:35 AM

LOL, the groom to be got off lightly this time, although we are planning another night out at our home town. I was gonna use a bicycle U-lock and clamp him to a lamp post but the cling film idea sounds a lot safer, thanks for that!

My left bicep is lagging so i'm trying to bring it up a bit, not hammering it silly or anything, just giving it a little extra work.

Stepped on the scales today and I've dropped 2 lbs already. Gym in about an hour so will update later when my legs are buckled!

**thesilent1** · 02-24-2009, 05:28 AM

Yeah, funny enough thats when I stopped drinking; wedding day!!!

Waking up clingfilmed to a lamp post in a train station was not fun to be honest! Who am I kidding; looking back now, it was hilarious!!!!!!!! lol

**RubberGuard** · 02-24-2009, 08:57 AM

Originally Posted by thesilent1

Yeah, funny enough thats when I stopped drinking; wedding day!!!

Waking up clingfilmed to a lamp post in a train station was not fun to be honest! Who am I kidding; looking back now, it was hilarious!!!!!!!! lol

Stopped drinking? Good on ya! How long you been married?

I've got a roll of catering sized cling film on order!

**RubberGuard** · 02-24-2009, 09:07 AM

Weights

Machine leg extensions 35kg/20 77kg/12 98kg/10 112kg/10

BB squats 20kg/20 60kg/12 90kg/10 110kg/10 120kg/10

DB walking lunges 12 steps 12kg/12/12/12

Smith machine front squats + cable crunches superset 30kg/10 40kg/10 + 50kg/50 50kg/10 + 50kg/50 70kg/8 + 50kg/50

Machine lying leg curl + hanging knee raises superset 30kg/10 + 20 40kg/10 + 12 50kg/10 + 10

Machine seated leg curl + standing single leg curl 42kg/10 63kg/10 + 21kg/20 70kg/10 + 21kg/20 77kg/9 + 21kg/20

Supersets probably weren't a good idea as I was absolutely knack'd and had nothing left for calves. Walking down stairs afterwards was funny, DOMS will be immense tomorrow!

**thesilent1** · 02-24-2009, 12:16 PM

Originally Posted by RubberGuard

Stopped drinking? Good on ya! How long you been married?

I've got a roll of catering sized cling film on order!

Will be 10yrs in June!!!! A decade! wow! how has she coped! lol

That looks like one crazy leg workout mate; you will defo feel that in the morning!!! Looks like you will be walking like john wayne all day tomorrow! lol

**RubberGuard** · 02-25-2009, 04:17 AM

10 years, wow, that's some shift you've put in there!

Legs are pretty tight today, will probably be worse tomorrow...love it!

Cardio

1 hour treadmill, 45 mins 3.2 mph @ 6.5 incline + 15 mins HIIT. 600 kcals.

Thats all for today, AM cardio, PM back and triceps tomorrow, looking forward to it.

**thesilent1** · 02-26-2009, 02:28 AM

Originally Posted by RubberGuard

10 years, wow, that's some shift you've put in there!

Legs are pretty tight today, will probably be worse tomorrow...love it!

Cardio

1 hour treadmill, 45 mins 3.2 mph @ 6.5 incline + 15 mins HIIT. 600 kcals.

Thats all for today, AM cardio, PM back and triceps tomorrow, looking forward to it.

Yeah, I am on "time and a half" now! lol

Hows the legs feeling today?

**RubberGuard** · 02-26-2009, 04:34 AM

Originally Posted by thesilent1

Yeah, I am on "time and a half" now! lol

Hows the legs feeling today?

PMSL!

Yeah, lol, my legs absolutely wrecked!

Cardio done, shoulders and traps later on.

**RubberGuard** · 02-26-2009, 09:12 AM

Cardio

50mins treadmill, 3.2 mph @ 6.5 incline.

Weights

Seated DB press 10kg/25 14kg/15 30kg/10 32kg/10 34kg/6 **+2 reps**

Standing DB front raises 12kg/20 14kg/20 16kg/20 18kg/10 **+2kg**

Seated BO reverse flies 12kg/10 14kg/10 16kg/10 18kg/8 **+2kg**

Machine reverse fly 35kg/10 42kg/10 49kg/10 56kg/10 **+2 reps**

BB shurgs 100kg/10 140kg/10 180kg/10 220kg/4

BB rear shrugs 100kg/10 140kg/10 180kg/4 **+40kg**

Strength is coming back on, not sure if it's adaptation to the diet or muscle memory after my lay off...quite a bit off my previous lifts but i'll smash them once the diet is done and I hit the clean bulk rebound. Still having fun!

**RubberGuard** · 02-27-2009, 04:48 AM

Today is the start of my 8th week, weight this morning is 186 lbs. Total weight loss is 18 lbs, working out at just over 2.5 lbs a week. Would no doubt have been more without last weeks binge but hopefully my thyroid and leptin levels are happy.

Cardio

45 mins treadmill, 3.2 mph @ 6.5 incline. 416 kcals.

Short on time again so did the bare minimum. Cardio, back and triceps tomorrow.

**thesilent1** · 03-01-2009, 06:27 AM

I see we sppokily seem to be posting the same days; you been following me again mate!?!?!??! LOL

Hope all is well.

**RubberGuard** · 03-01-2009, 09:15 AM

Originally Posted by thesilent1

Hope all is well.

Everything is good with me bro.

Saturday's training is as follows:-

AM Session

Abs:- Floor workout consisting of crunches, raised knee crunches, knee rasies and oblique crunches. 30 reps per exercise, 3 sets.

Cardio:- 1 hour treadmill, 50 mins 3.2 mph @ 6.5, 10 mins HIIT. 640 kcals

Machine calve raise 70kg/15 112kg/10 119kg/10 126kg/10

PM Session

Deadlifts 20kg/20 60kg/15 100kg/10 130kg/10 150kg/5 100kg/10

BO BB rows 20kg/20 60kg/10 90kg/10 95kg/8

Wide grip lat pulldown 32kg/15 42kg/10 49kg/10 56kg/10

Machine seated row 49kg/10 56kg/10 63kg/10 70kg/8

Cable pushdowns 50kg/15 60kg/10 70kg/10 75kg/10 80kg/8

Overhead rope ext 50kg/10/10/8

Overhead DB ext 8kg/10 10kg/10 12kg/10 14kg/6

Saturday was a HARD day, wont be doing anything like that again in a hurry! All good though, I upped the kcals to suit and my body is riddled with DOMS today! F'ing awesome!

Today is a chill out day and eating dirty Keto too! Todays food so far:-

Meal 1: 210g Salmon Fillet wrapped in 54g pancetta, 100g sliced runner beans.

Meal 2: 250g homemade steak mince meatballs, 175g Korma sauce (2.9 carbs 4.9g fiber per 100g!

).

Everything is coming along nicely, good changes in the mirror and arms are still 16" cold. Vascularity is coming on well, new veins are popping up everywhere. Monthly progress pics to be taken next Friday.

**thesilent1** · 03-02-2009, 04:48 AM

Thought you might like to read this:

"I saw him shrug 1100lbs the other day!" LOL!!!!!!!!! crazy or what; yes AAS aided of course

**RubberGuard** · 03-02-2009, 05:09 AM

Originally Posted by thesilent1

Thought you might like to read this:

"I saw him shrug 1100lbs the other day!" LOL!!!!!!!!! crazy or what; yes AAS aided of course

who wrote that?

**thesilent1** · 03-02-2009, 05:24 AM

It was Dave Palumbo on his site; rxmuscle.com

I was reading up on his diet when i saw that; I knew you would appreciate it! lol

**RubberGuard** · 03-02-2009, 09:33 AM

PMSL, my ultimate goal is 1 500kg shrug no straps! Oh and no AAS of course!

Ok, scales read 185 lbs today, everything is going as planned so will stick to the current format. I have also decided to run the diet for 16 weeks rather than 12. No idea what my weight goal is but after 12 weeks is through I will definitely be in the 170's.

My girlfriend and I are heading out of town tomorrow for a change of scenery so we will be doing a carb up, good to be sporadic and keep the body guessing....at least thats what I keep telling myself!

Cardio

1 hour treadmill, 45 mins 3.2mph @ 6.5 incline, 15 mins HIIT (Intervals were incline rather than speed based).

Weights

Bench press 20kg/25 60kg/10 80kg/10 100kg/6 90kg/10

Incline DB press 30kg/10 38kg/10 40kg/3

Decline smith press 50kg/10 70kg/10 80kg/8

Machine fly 42kg/10 49kg/10 56kg/7

Standing DB curls 12kg/20 14kg/20 16kg/20 18kg/11

EZ bar 21's 20kg/21 22.5kg/21 25kg/21

Single arm cable curl (left only) 15kg/10/10/10

Insane pump on the chest today, felt superb. Random day off tomorrow will train Sunday to make up for it.

**hercules71185** · 03-02-2009, 12:08 PM

any progress pics?

**RubberGuard** · 03-02-2009, 12:19 PM

Lol, yeah. I've got monthly progress pics and will post them up when i'm ready. Will be in the next few weeks or so....

**thesilent1** · 03-02-2009, 02:53 PM

Originally Posted by RubberGuard

Lol, yeah. I've got monthly progress pics and will post them up when i'm ready. Will be in the next few weeks or so....

He has been saying that for ages; CHICKEN!!!!!!!!!!! LOL

Not sure why I am talking as I am too scared to put any up! lol

**RubberGuard** · 03-04-2009, 04:31 AM

Originally Posted by thesilent1

He has been saying that for ages; CHICKEN!!!!!!!!!!! LOL

Yesterday's random carb up was pretty dirty, gained 4 lbs on the scales.

Next carb load is in 2 weeks for definite, gonna stay strict as possible from now on.

Training legs today to make up for it, update later.

**RubberGuard** · 03-04-2009, 09:11 AM

Cardio

1 hour treadmill, 3.2 mph @ 6.5 incline.

Weights

Machine leg ext 70kg/15 98kg/10 112kg/10 119kg/6

Smith machine front squats 10kg/20 40kg/10 60kg/10 70kg/10 80kg/10 90kg/8

BB squats 20kg/10 60kg/10 90kg/10 100kg/10

Machine lying leg press 70kg/10 106kg/10/10

Machine lying leg curl 30kg/15 40kg/10 50kg/10 60kg/8

Machine seated leg curl 56kg/10 63kg/10 70kg/10 77kg/10

Machine calve raise 106kg/10 115kg/10 124kg/10 142kg/8

Didn't feel particularly strong today so made the best of what I could do. Pump was good and i'll judge the rest on the DOMS.

**thesilent1** · 03-04-2009, 02:56 PM

Looking good there my man!

**RubberGuard** · 03-05-2009, 05:13 AM

Back down to 185 lbs after the tuesday carb load, also back into Ketosis last night.

Cardio

1 hour treadmill, 45 mins 3.2 mph @ 6.5 incline, 15 mins HIIT. 670 kcals.

Cardio was awesome today, feeling a lot easier now that i've dropped a decent amount of weight. Tomorrow will be the 2 months gone, will take some progress pics.

**anniesbay** · 03-06-2009, 01:11 PM

yes, we want pictures!

**RubberGuard** · 03-06-2009, 05:52 PM

Originally Posted by anniesbay

yes, we want pictures!

Put one up as my avatar, more will be posted in due time!

Thread: Cutting on Keto 9th Jan - 3rd Apr

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