Cutting on Keto 9th Jan - 3rd Apr

[RubberGuard]

Cardio

1 hour treadmill, 3.2 mph @ 6.5 incline. 540 kcal.

Weights

Deadlifts 50kg/15 100kg/10 130kg/10 150kg/2/1 100kg/5

Low pulley row 80kg/20 95kg/10 110kg/10 115kg/8

Machine lat pulldown 56kg/10 63kg/10 70kg/10 77kg/8

Machine seated row 56kg/10 63kg/10 70kg/10 77kg/8

Cable pushdowns 50kg/15 70kg/10 80kg/8/5

Overhead rope ext 50kg/10/10/6

Overhead single arm DB ext 12kg/10 14kg/10/5

Delts, traps and abs tomorrow......bring it!

[thesilent1]

Is that a pic I see thee mate; you tease!!!! LOL

Show us some "most muscular" pics dude!!!!!

[RubberGuard]

No cardio today, had too much to do. Scales read 184 lbs, I even ate breakfast before weighing myself.

Weights

Seated DB press 12kg/25 14kg/20 30kg/10 32kg/10 34kg/6

BB shrugs 60kg/20 100kg/15 130kg/12 160kg/12 180kg/12

DB side laterals 10kg/10 14kg/10 18kg/10

Cable BO reverse fly 15kg/10/10/10

Very light session today as I let someone jump in with me as he needed motivation . Last time I do that, flying solo from now on, really missed the intensity.

Back to normal next week, training back and triceps yesterday then shoulders today wasn't ideal. Triceps took a real hammereing.

Abs and cardio tomorrow.

[thesilent1]

check your PM mate

[anniesbay]

Very light session today as I let someone jump in with me as he needed motivation . Last time I do that, flying solo from now on, really missed the intensity.

I hate that! I always have people at work asking to join my work outs and I always say no. it's my time, like meditation, and i can maintain my intensity. and i'm not a personal trainer so...

[RubberGuard]

I hate that! I always have people at work asking to join my work outs and I always say no. it's my time, like meditation, and i can maintain my intensity. and i'm not a personal trainer so...

Exactly how I feel! I kinda let him jump in because he's a bit older than me with a lot more years of training under his weight lifting belt! Not to mention he's packing a fair bit more mass than me (42 lbs more), shame his training sucks! LOL!

I absolutely destroyed him on BB shrugs, didn't want to go to my max in case I demoralized him even more! I did tell him I was living on a massive calorific deficit though....PMSL

[RubberGuard]

Dropped another lb today, down to 183.

PM Session

Ab floor work 3 sets

Standing BO cable crunch + kneeling BO cable crunch superset 50kg/50 + 50kg/50 50kg/50 + 50kg/50 50kg/25 + 50kg/50

1.5 hours MMA training [b]INJURED!!!!!!!![/b}

Ok, so my first MMA session in a while ended prematurely with an ankle injury! Cut a long story short, my sparring partner, 6'6 276 lbs + my skinny ankle = Injury!

I HATE INJURIES!!! SHould've known to steer clear until my cut was finished. Training legs, deadlifting and possibly BB shrugs are now out of the question. Will assess tomorrow.

[Sideways17]

Aw man!! That sucks! Hopefully its no big deal and you'll bounce back! Good luck on a speedy recovery! Ice, Ice, Ice!!

[thesilent1]

mate, no!!!!!!!! So sorry man!! that has to be flipping annoying mate!

Hang in there dude. Is it going to be an issue for cardio as well or is LISS still okay?

Dropped another lb today, down to 183.

PM Session

Ab floor work 3 sets

Standing BO cable crunch + kneeling BO cable crunch superset 50kg/50 + 50kg/50 50kg/50 + 50kg/50 50kg/25 + 50kg/50

1.5 hours MMA training [b]INJURED!!!!!!!![/b}

Ok, so my first MMA session in a while ended prematurely with an ankle injury! Cut a long story short, my sparring partner, 6'6 276 lbs + my skinny ankle = Injury!

I HATE INJURIES!!! SHould've known to steer clear until my cut was finished. Training legs, deadlifting and possibly BB shrugs are now out of the question. Will assess tomorrow.

[RubberGuard]

Aw man!! That sucks! Hopefully its no big deal and you'll bounce back! Good luck on a speedy recovery! Ice, Ice, Ice!!

Yeah, frozen peas are on the case! RICE= Rest Ice Compression Elevation.

mate, no!!!!!!!! So sorry man!! that has to be flipping annoying mate!

Hang in there dude. Is it going to be an issue for cardio as well or is LISS still okay?

Seriously annoying but no point dwelling on it. Just gotta smile and get on with it.

It seems to be easing up already?! Might have something to do with the Glucosamine Chondroitin i've been supplementing for the past year or so. Best not get my hopes up, will assess if i'm fit for LISS in the morning.

Thanks for the support dudes, much appreciated.

[RubberGuard]

Hmmm........

[thesilent1]

Ouch!

[TikiCabales]

I'll sprinkle some magic on it.....




I hope that helps! *smiles*



.

[RubberGuard]

Swelling hasn't got much worse, that magic dust must've helped, thanks Tiki!

LISS is out of the question for now, i'm guessing a weeks rest would be sufficient. Will be interesting to see how it affects weight loss especially as it's been pretty consistent for me.

Gonna lower my calories slightly (fat calories) to offset LISS and will probably have to use more machines for weights .

Chest and biceps in 30 mins will update later.

[thesilent1]

All the best mate; hang in there.

I need you still for motivation so do not even think about slacking on me!!!! LOL

Yeah I am a selfish guy, I know!!! But remember your log motivates me dude; so come on!!!!!1 You can do this.

[RubberGuard]

Is that a pic I see thee mate; you tease!!!! LOL

Show us some "most muscular" pics dude!!!!!

Sorry I missed this post!

PMSL, more like "most flabular"!

I'll post up some trap pics when you lose 2 lbs.....deal?

All the best mate; hang in there.

I need you still for motivation so do not even think about slacking on me!!!! LOL

Yeah I am a selfish guy, I know!!! But remember your log motivates me dude; so come on!!!!!1 You can do this.

Thanks bro, I battered out a session today but my head just wasn't in it. Knowing i'm not functioning 100% kinda messed things up mentally but hey, I got through it:-

Weights

Bench press 20kg/20 60kg/10 80kg/10 100kg/3(FFS!)/4(bit better) 90kg/5

Incline DB press 30kg/10 40kg/6 36kg/6 34kg/8

Smith decline presss 50kg/10 70kg/7/6

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

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

EZ bar 21's 20kg/21 25kg/21/19

Single arm preacher (left arm) 10kg/10/10 12kg/9

100kg bench for 3 reps was pathetic! I had to psyche myself up to do another set!

Went to see my physio after my workout and my ankle is actually a lot better now. Hopefully he'll speed up recovery and with any luck i'll be back to LISS next week.

[anniesbay]

Glad you went to see somebody, you need an expert to weigh in on injuries.

I had the same injury three years ago on the other ankle. My ankle has never been the same. It didn't really bother me until I started training for a marathon but I always noticed it was very weak. However, it didn't impact weight lifting too much. If I plan on doing heavy weights with things like walking lunges and such, I wrap my ankle up to support it and I'm fine.

Just be prepared for having a weak ankle, try doing strengthening exercises once the swelling is down.

[RubberGuard]

I always see my physio for injuries no matter how minor, I never leave things to chance.

LOL, I sprained my other ankle when I was 15 years old, only fully recovered after 6-7 years!

I'm mega dosing Glucosamine Chondroitin to aid recovery and i'm pretty sure supplementing it over the past year has helped. It's easing up as the day goes on, I felt a "good" clicking sensation earlier followed by re-gaining a lot more motion.

So have you ran many marathons? If so what was your best time?

[RubberGuard]

My ankle is a lot better today, swelling has subsided quite substantially. I'm extremely suprised how quickly it's healing, i'm going to have to put it down to the Glucosamine Chondroitin!

I actually think i'll be fit for LISS tomorrow morning......

[thesilent1]

Now now; do not push it mate; give it the end of the week sir.

[bjg7]

get some arnica and distiled witch hazle..

I use it on bruising etc all the time... have done ankles many times in my life from playing basketball for the past 16yrs..

Its always sped up my recovery!!

[RubberGuard]

get some arnica and distiled witch hazle..

I use it on bruising etc all the time... have done ankles many times in my life from playing basketball for the past 16yrs..

Its always sped up my recovery!!

Arnica gel is already on the case

Thanks for the tip, i'll try witch hazel next time.

[bjg7]

Arnica gel is already on the case

Thanks for the tip, i'll try witch hazel next time.

I always soak some cloth in witch hazel level it on the area for a while, dry it off then put the arnica cream on!!

its the gooood ****...


Ankle's are a pain, just a little role them BOOOM the whole ankle goes!! I feel your pain!!

[RubberGuard]

Cardio

55 mins treadmill, 6.5 incline @ 2.8 mph. 400 kcals.

Weights

EZ bar underhand grip lat pulldown 42kg/15 49kg/10 70kg/10 77kg/10 84kg/7

BB rows 20kg/20 60kg/12 80kg/11 100kg/7

Low pulley close grip row 95kg/15 115kg/10 127.5kg/9

BO DB rows 32kg/10 42kg/10 55kg/4

Cable pushdowns 50kg/15 70kg/10 80kg/6/4

Overhead rope ext 50kg/10 60kg/10/9

Single arm overhead DB ext 12kg/10 14kg/10 16kg/4

Cardio went well today, limped the first 35mins until my ankle warmed up and gained more motion. Finished the session without pain and thus will be back to doing empty cardio every morning.

Felt pretty strong today, not bad considering how pathetic the Monday session was. Definitely no deadlifting for now, rack pulls may be possible, BB shrugs should be ok.

[bjg7]

what do you guys eat for fibre on this diet??

[RubberGuard]

I'd recommend Glucosamine Chondroitin to you, I now swear by it.

I eat a lot of green leafy veg. I have some veg with every solid meal, even breakfast. I also take a fiber supplement once a day too.

[bjg7]

I'd recommend Glucosamine Chondroitin to you, I now swear by it.

I eat a lot of green leafy veg. I have some veg with every solid meal, even breakfast. I also take a fiber supplement once a day too.

Yeah I have Glucosamine, Chondroitin, MSM and cod liver oil for joint.. Its done wonders for my knees especially. The feeling the day after parallel box squats and power cleans is so much better. And no aches after basketball, wish I was taking it 5yrs ago..
My multi Vit (orange Triad) also has it in, so I get an extra boost of it there too..

Good stuff, I need to up my veg intake. I have been buying Fibre Sure from Tesco's but I'm deff not getting enough..
I here avacardo's are a good source on this diet.

[RubberGuard]

Yeah i'm using fiber sure, from the same place too, gotta rack up those clubcard points!

Are you on a low carb diet?

[bjg7]

Yeah i'm using fiber sure, from the same place too, gotta rack up those clubcard points!

Are you on a low carb diet?

Haha yeah I should get me a club card, those pots of fibre sure aint cheap lol!!

Yes I low carb, normally do a week, c/up, week, c/up, 2 weeks, c/up and keep that on rotation...

[anniesbay]

Your ankle is looking much better.

So have you ran many marathons? If so what was your best time?

I haven't run any! The Marine Corps Marathon was to be my first but my ankle gave out on me ONE MONTH before the race My running group thought I was on par to run around 4 hours. I don't think so but definitely 430-5. I was looking really strong in training.

I've done some half marathons but those were all disasters for one reason or another.

The funny thing is, I took up long distance running in hopes of getting super skinny. I ended up my fattest of my life. Now I'm addicted to the long runs for the calming effect they have on me but I'm committed to keto and weights for physique.