The Silent Keto Log

[workingthedream]

Hi everyone,

So survived the weekend so happy with that. Got tied up with loads to do so missed the gym 2 days but all in all still trucking on.

your "getting tied up and missed the gym" sounds like an all day calisthenic workout to me :-), so good work!

[thesilent1]

Go get after it!!

Hoorah!!!!!

[thesilent1]

your "getting tied up and missed the gym" sounds like an all day calisthenic workout to me :-), so good work!

Ah I wish eh.

So cals are 1900 for now (20C, 140F, 140P)

last night was Back/Biceps/Cardio

pull ups bwx10, +30kgx8,8,6
close grip pull downs 113kgx10,8,8,6
seated wide grip cable row 107x10,10,8,8
bb rows 120kgx8,8,8,8
rack pulls 140kgx10,10,10,10

standing db curls 20kgx10,10,8,8
inc db hammers 14kgx10,10,10,10 (5 sec hold at top)

20mins cardio (200cals)

So far so good peeps.

[KaylaElizabeth]

Ah I wish eh.

So cals are 1900 for now (20C, 140F, 140P)

last night was Back/Biceps/Cardio

pull ups bwx10, +30kgx8,8,6
close grip pull downs 113kgx10,8,8,6
seated wide grip cable row 107x10,10,8,8
bb rows 120kgx8,8,8,8
rack pulls 140kgx10,10,10,10

standing db curls 20kgx10,10,8,8
inc db hammers 14kgx10,10,10,10 (5 sec hold at top)

20mins cardio (200cals)

So far so good peeps.

Keep on rocking with the pullups, looking great!

[TypeNirvash]

Dat dere weighted pull ups. I'm impressed

looksgoodman.jpg

[thesilent1]

Keep on rocking with the pullups, looking great!

Dat dere weighted pull ups. I'm impressed

looksgoodman.jpg

Thanks guys.Back is always a good day for me. Its the food that we work on big time lol

[workingthedream]

Beast of a workout! keep up the good work *high five*

[xJellyBirdx]

Dat dere weighted pull ups. I'm impressed

looksgoodman.jpg

It has me jealous lol. That would be beast to see.

[thesilent1]

Oi oi!

Chest/Triceps/Cardio

inc bb
100x10
120x8
120x8
130x8

inc db/db flys
30/22x10,10,8,8

dec bb
100x10,8,8,8

dips
bwx10,10,10,10

cable flys
23x10,10,10,10

EZ skulls/press
45x10,10,8,8

close grip bb press
70x8,8,8,8

overhead rope
40x10,10,8

15mins cardio

20gC, 140gP, 140gF

Another day closer.

[thesilent1]

45mins cardio, no weights yesterday.

20gC, 140gP, 140gF

[TypeNirvash]

Thanks guys.Back is always a good day for me. Its the food that we work on big time lol

I gotta' get on your level, man. >.> Food is tough, sometimes, though.

[thesilent1]

I gotta' get on your level, man. >.> Food is tough, sometimes, though.

Hop on board dude!

Thursday workout

Legs/Cardio
squats
100x10
120x8
130x6
140x6
150x3

db lunges
20x20,20,18,16

leg exts (each leg/both)
32x10,10,8,8

ham curls (each/both)

30x10,10,8,8,6

stiff legs
60x10,10,10,10

Cardio
trying to walk to the car afterwards... (3Squillion calories burned)

Diet is still exactly the same

[workingthedream]

Hop on board dude!

Thursday workout

Legs/Cardio
squats
100x10
120x8
130x6
140x6
150x3

db lunges
20x20,20,18,16

leg exts (each leg/both)
32x10,10,8,8

ham curls (each/both)

30x10,10,8,8,6

stiff legs
60x10,10,10,10

Cardio
trying to walk to the car afterwards... (3Squillion calories burned)

Diet is still exactly the same

The trains flying and you are shovelling the coal. Congrats on hitting the ground running

[thesilent1]

Hi peeps,

Been a manic weekend but still going strong.

Nothing much to report.

Shoulders/traps/cardio on friday

core/cardio sunday

all good.

[thesilent1]

Monday workout

Back/Biceps/Cardio

Pull ups (4 hand positions and widths)
BW x 10, 10
+30 x 8,8,8,8,6,6

close grip pull downs
107 x 10
113 x 10, 10
120 x 8

seated wide grip cable row
113 x 10,10,8,8

bb row
120 x 8,8,8,8

straight arm pull downs
32 x 10,10,10,10

EZ curls
55 x 8,8,8,8

seated alt db curls
16 x 8,8,8,8

db hammers
26 x 8,8,8,8

20mins cardio

Diet
20gC 140gF 140gP

[TypeNirvash]

Hi peeps,

Been a manic weekend but still going strong.

Nothing much to report.

Shoulders/traps/cardio on friday

core/cardio sunday

all good.

It was a maniac; dancing, like it's never danced before

[xJellyBirdx]

are your weights in kg?

[thesilent1]

are your weights in kg?

Yeah UK for you.

[thesilent1]

It was a maniac; dancing, like it's never danced before

HAAHA nice one.

[xJellyBirdx]

Yeah UK for you.

your DB hammers caught my eye. 26kg? Not bad.

[thesilent1]

your DB hammers caught my eye. 26kg? Not bad.

Cut is killing me; used to be 32kgs a few months ago.

Tuesday workout

45mins cardio


Diet
20gC 140gF 140gP

[xJellyBirdx]

Cut is killing me; used to be 32kgs a few months ago.

Tuesday workout

45mins cardio


Diet
20gC 140gF 140gP

And here I am thinking 40 lb DB hammers is good lmao.

[thesilent1]

And here I am thinking 40 lb DB hammers is good lmao.

Oh its soo good though dude. Was watching Ben Pak talking on time under tension and this little trick when doing inc db curls; OMG I could not do more than 2sets with like 6-8kg or something.

You do a set and then stretch the arm out really tightening on the triceps for like a 10-20sec count and then you do the next set of curls. You also twist your pinky finger at the top of the movement. Dude, felt like gasoline in my veins. CRAZY CRAZY!!!

Wednesday workout
Chest/Triceps/Cardio

flat bb
100x10,10
120x8
130x8,6,6

inc db/inc flys
30/22x10,10,10,8,6

dips
bwx15
+20x10,10
+30x8,6,6

cable flys (high & low)
32x10,10,10,10

skullz
45x10,10,10,10

rope pushdowns
34x10,10,8,6

20mins cardio

Diet

20gC 140gF 140gP

[TypeNirvash]

You do a set and then stretch the arm out really tightening on the triceps for like a 10-20sec count and then you do the next set of curls. You also twist your pinky finger at the top of the movement. Dude, felt like gasoline in my veins. CRAZY CRAZY!!!

So it's essentially a supinated grip at the end of the concentric portion of the lift? Interesting! A lot of people also say that combining antagonizing lifts as a superset will help as well, so I can't say that the tricep stretch is far-fetched!

[thesilent1]

So it's essentially a supinated grip at the end of the concentric portion of the lift? Interesting! A lot of people also say that combining antagonizing lifts as a superset will help as well, so I can't say that the tricep stretch is far-fetched!

Well TBH I have a lot of time for B Pak as he tends to have science/experience backing it up. And having tried it,it just takes the burn and feeling to a new level.

[thesilent1]

Thursday workout

Core/Cardio

4 different supersets

40mins cardio


Diet
40gC 140gF 140gP

[TypeNirvash]

Where did you go, Silent?

[thesilent1]

Where did you go, Silent?

Dude, I am actually still here. Been stalking everyone's pages every day but just staying on the down low LOL

Still in Ketoville and still training hard so not much else to say.

As last few weeks in the current role I have been busy with hand over stuff.

Will take some pics on Monday and upload.

Have a great weekend all.

[xJellyBirdx]

Dude, I am actually still here. Been stalking everyone's pages every day but just staying on the down low LOL

Good to hear you've been around still and still reside in ketoville. Can't wait to hear how things have been going bud.