Heading Back to Keto-Town... hopefully to stay!

**Korry1** · 06-12-2013, 04:37 AM

6/12/2013, Wednesday RFL#3

(6/10/2013: RFL#1 = 236 lbs)

Planned Workout:
5-min walk for warm-up.

Bench press:
Warm Up - 1 x 8 x 095
1 min rest
Set # 1 - 1 x 5 x 165
2 min rest
Set # 2 - 1 x 5 x 155
2 min rest
Set # 3 - 1 x 5 x 145
Rest 5 mins.

Pull-ups
Warm Up - 1 x 8 x (BW - 170)
Rest 1 min
Set # 1 - 1 x 5 x (BW - 140)
Rest 2 min
Set # 2 - 1 x 5 x (BW - 155)
Rest 2 min
Set # 3 - 1 x 5 x (BW - 170)
Rest 5 mins.

Abdominal Machine
Warm Up - 1 x 15 x 20lbs
Rest 1 min
Set # 1 - 1 x 8 x 50lbs
Rest 2 min
Set # 2 - 1 x 8 x 40lbs
Rest 2 min
Set # 3 - 1 x 8 x 30lbs

Walk for 15 mins on treadmill

ACTUAL Workout:
5-min walk for warm-up.

Bench press:
Warm Up - 1 x 8 x 095
1 min rest
Set # 1 - 1 x 3 x 165
2 min rest
Set # 2 - 1 x 3 x 155
2 min rest
Set # 3 - 1 x 5 x 145
Rest 5 mins.

Pull-ups
Warm Up - 1 x 8 x (BW - 170)
Rest 1 min
Set # 1 - 1 x 3 x (BW - 140)
Rest 2 min
Set # 2 - 1 x 5 x (BW - 155)
Rest 2 min
Set # 3 - 1 x 5 x (BW - 170)
Rest 5 mins.

Abdominal Machine
Warm Up - 1 x 15 x 20lbs
Rest 1 min
Set # 1 - 1 x 8 x 50lbs
Rest 2 min
Set # 2 - 1 x 8 x 40lbs
Rest 2 min
Set # 3 - 1 x 8 x 30lbs

Walk for 15 mins on treadmill

Comments: Not doing this workout since 4/17 obviously didn't help matters. Need to stay consistent.

**otiso** · 06-12-2013, 04:47 AM

Originally Posted by Korry1

6/12/2013, Wednesday RFL#3

(6/10/2013: RFL#1 = 236 lbs)

Planned Workout:
5-min walk for warm-up.

Bench press:
Warm Up - 1 x 8 x 095
1 min rest
Set # 1 - 1 x 5 x 165
2 min rest
Set # 2 - 1 x 5 x 155
2 min rest
Set # 3 - 1 x 5 x 145
Rest 5 mins.

Pull-ups
Warm Up - 1 x 8 x (BW - 170)
Rest 1 min
Set # 1 - 1 x 5 x (BW - 140)
Rest 2 min
Set # 2 - 1 x 5 x (BW - 155)
Rest 2 min
Set # 3 - 1 x 5 x (BW - 170)
Rest 5 mins.

Abdominal Machine
Warm Up - 1 x 15 x 20lbs
Rest 1 min
Set # 1 - 1 x 8 x 50lbs
Rest 2 min
Set # 2 - 1 x 8 x 40lbs
Rest 2 min
Set # 3 - 1 x 8 x 30lbs

Walk for 15 mins on treadmill

ACTUAL Workout:
5-min walk for warm-up.

Bench press:
Warm Up - 1 x 8 x 095
1 min rest
Set # 1 - 1 x 3 x 165
2 min rest
Set # 2 - 1 x 3 x 155
2 min rest
Set # 3 - 1 x 5 x 145
Rest 5 mins.

Pull-ups
Warm Up - 1 x 8 x (BW - 170)
Rest 1 min
Set # 1 - 1 x 3 x (BW - 140)
Rest 2 min
Set # 2 - 1 x 5 x (BW - 155)
Rest 2 min
Set # 3 - 1 x 5 x (BW - 170)
Rest 5 mins.

Abdominal Machine
Warm Up - 1 x 15 x 20lbs
Rest 1 min
Set # 1 - 1 x 8 x 50lbs
Rest 2 min
Set # 2 - 1 x 8 x 40lbs
Rest 2 min
Set # 3 - 1 x 8 x 30lbs

Walk for 15 mins on treadmill

Comments: Not doing this workout since 4/17 obviously didn't help matters. Need to stay consistent.

Good stuff man - how tough you finding the sets ( like bench press for instance? )

**Korry1** · 06-13-2013, 04:02 AM

Originally Posted by otiso

Good stuff man - how tough you finding the sets ( like bench press for instance? )

pretty tough after skipping several weeks... I need to be more consistent.

**Korry1** · 06-13-2013, 04:05 AM

6/13/2013, Thursday RFL #4

AM Treadmill Walk - 35 mins

Comments: Trying to be more active in daily activites. In parking lots, I try to walk more. I take stairs instead of the elevators. I can see the difference in activity based on my fitbit.

**Korry1** · 06-14-2013, 04:27 AM

6/14/2013, Friday RFL #5

5 min warmup - treadmill

PLANNED WORKOUT:

Squats:
1 x 8 x 135
1 x 5 x 225
1 x 5 x 205
1 x 5 x 185

Overhead Press:
1 x 10 x 45
1 x 5 x 95
1 x 5 x 85
1 x 5 x 75

Walking Lunges:
1 x 8 x 30
1 x 5 x 70
1 x 5 x 50
1 x 5 x 40

ACTUAL WORKOUT:

Squats:
1 x 8 x 135
1 x 5 x 225
1 x 5 x 205
1 x 5 x 185

Overhead Press:
1 x 10 x 45
1 x 5 x 85
1 x 5 x 75
1 x 5 x 65

Walking Lunges:
1 x 8 x 30
1 x 5 x 70
1 x 5 x 50
1 x 5 x 40

Comments: Poor form on squats. Need to work on this. Needed to reduce weight on overhead press. Overall need to keep the weights the same for the next 2 - 3 weeks. A lot of work needs to be done on these exercises.

**Korry1** · 06-19-2013, 05:43 AM

Been a busy week. Now playing catch-up.

5 min warmup (low intensity treadmill walk)

Deadlifts
Warm Up - 1 x 8 x 135
2 min rest
Set # 1 - 1 x 5 x 245
2 min rest
Set # 2 - 1 x 5 x 235
2 min rest
Set # 3 - 1 x 5 x 225

Leg extensions
Warm Up - 1 x 10 x 60
Rest 1 min
Set # 1 - 1 x 8 x 135

Chins
Warm Up - 1 x 8 x (BW - 170)
Rest 2 min
Set # 1 - 1 x 3 x (BW - 125)
Rest 2 min
Set # 2 - 1 x 3 x (BW - 140)

Lying Leg Curls:
Warm Up - 1 x 10 x 50
Rest 1 min
Set # 1 - 1 x 8 x 90

COMMENTS: Busy Week. Now playing Catch-up. Tomorrow will be lifting and Friday will be lifting.

**Korry1** · 06-21-2013, 03:59 AM

6/21/2013, Friday

Planned Workout:
5-min walk for warm-up.

Bench press:
Warm Up - 1 x 8 x 095
1 min rest
Set # 1 - 1 x 5 x 165
2 min rest
Set # 2 - 1 x 5 x 155
2 min rest
Set # 3 - 1 x 5 x 145
Rest 5 mins.

Pull-ups
Warm Up - 1 x 8 x (BW - 170)
Rest 1 min
Set # 1 - 1 x 5 x (BW - 140)
Rest 2 min
Set # 2 - 1 x 5 x (BW - 155)
Rest 2 min
Set # 3 - 1 x 5 x (BW - 170)
Rest 5 mins.

Abdominal Machine
Warm Up - 1 x 15 x 20lbs
Rest 1 min
Set # 1 - 1 x 8 x 50lbs
Rest 2 min
Set # 2 - 1 x 8 x 40lbs
Rest 2 min
Set # 3 - 1 x 8 x 30lbs

Walk for 15 mins on treadmill

ACTUAL Workout:
5-min walk for warm-up.

Bench press:
Warm Up - 1 x 8 x 095
1 min rest
Set # 1 - 1 x 5 x 165
2 min rest
Set # 2 - 1 x 5 x 155
2 min rest
Set # 3 - 1 x 5 x 145
Rest 5 mins.

Pull-ups
Warm Up - 1 x 8 x (BW - 170)
Rest 1 min
Set # 1 - 1 x 3 x (BW - 140)
Rest 2 min
Set # 2 - 1 x 3 x (BW - 155)
Rest 2 min
Set # 3 - 1 x 5 x (BW - 170)
Rest 5 mins.

Abdominal Machine
Warm Up - 1 x 15 x 20lbs
Rest 1 min
Set # 1 - 1 x 8 x 50lbs
Rest 2 min
Set # 2 - 1 x 8 x 40lbs
Rest 2 min
Set # 3 - 1 x 8 x 30lbs

Walk for 5 mins on treadmill

Comments: Need to stop slacking and get back to a routine. Fell off the wagon this week. Need to get back on.

Thread: Heading Back to Keto-Town... hopefully to stay!

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6/12/2013, Wednesday RFL #3

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