///cfh1973's Keto Log\\\

[cfh1973]

Back

SLDL - 185x5, 205x5, 220x5, 245x5, 220x5, 205x5, 185x5 (up 10 Lbs.) "PR"
Barbell Bent Row - 140x5, 150x5, 160x5, 170x4, 160x4, 150x5, 140x5 (up 5 Lbs.) "PR"
Good Morning - 95x12,12,12 (up 10 Lbs.) "PR"
SS/W
Reverse Flye - 50x12,10,8
Single High Bent Row - 12/12,10/10,6/6

I had an awesome back session tonight. I set some PRs as well. I am liking working on one muscle group a night so far. It's nice to focus in one area.

[peteyyytran]

Are you doing any pull ups / wide grip / any variation? Just was looking at your back routine, and I feel as though since I was not doing pull ups my back has really lagged in that department.

[cfh1973]

Are you doing any pull ups / wide grip / any variation? Just was looking at your back routine, and I feel as though since I was not doing pull ups my back has really lagged in that department.

I don't have any place to do pull-ups or pulldowns. I have a bench with uprights for squats and that is it. My back responds really well to anything I do to it though. Not saying I wouldn't like to do those things, but I do what I can do.

[peteyyytran]

I don't have any place to do pull-ups or pulldowns. I have a bench with uprights for squats and that is it. My back responds really well to anything I do to it though. Not saying I wouldn't like to do those things, but I do what I can do.

My back sucks.

[cfh1973]

My back sucks.

What are you doing for your back right now?

[peteyyytran]

Stiff legged dead lifts, wide grip pull ups, dumb bell rows, t-bar rows, just things like that. I just think after I started doing pull ups my back started to develop better. Suggestions

[cfh1973]

Stiff legged dead lifts, wide grip pull ups, dumb bell rows, t-bar rows, just things like that. I just think after I started doing pull ups my back started to develop better. Suggestions

If your back is lagging, I would suggest dedicating a day just to your back. It really helps when you can focus on the one group, especially a lagging body part. I get the best growth from strength numbers, like 5 sets of 5 or 7 sets of 5, that way I can pack on the plates and get the heavy weight lifted. Another thing I have discovered lately is pyramiding. Since I started, my muscles are beginning to look fuller. I know that has a lot to do with diet but I honestly think there has been a big change since I started pyramiding. Hope this helps.

[peteyyytran]

I haven't done pyramiding in a LONG time, maybe I should start again lol not sure I will see what I do after I come back from the cruise

[cfh1973]

Shoulders - Obliques

Military Press - 95x5, 105x5, 120x5, 135x5, 120x5, 105x5, 95x5 (up 3 reps)
Front Raise - 25x12,12,10
SS/W
Lateral Raise - 20x12,10,8
Barbell Shoulder Shrug - 205x12,10,8

Weighted Side Bend - 50x20,20,20 (up 25 Lbs.)

Another awesome workout tonight. I am not losing any strength this week and I am WAY in ketosis. I tested positive today and that was with my pee completely clear from drinking water all day. I weighed in at 204.4 this morning so I am predicting 203.2 tomorrow. We will see tomorrow.

[cfh1973]

Guns

Biceps Curl - 50x8, 55x8, 60x8, 70x8, 60x6, 55x6, 50x6
Skull Crusher - 50x8, 55x8, 60x8, 70x8, 60x8, 55x8, 50x8
Hammer Curl - 50x12,10,9
SS/W
Seated Dumbbell French Press - 25x12,12,12
Wrist Curl - 25x12,12,10

Tell me something. What is better than having your biceps and your triceps pumped at the same time? Absolutely nothing in my book. Man, I had a blast with this one. My arms measure 16.25 normally. After hitting this they measured just under 17. How is that for a pump?

Oh, my prediction for tomorrow morning, 202.8.

[cfh1973]

Chest - Abs

Flat Bench - 135x5, 155x5, 185x5, 205x3, 185x4, 155x5, 135x6
Incline Press - 135x10,8,6
Decline Flye - 50x12,10,8

Leg Raise - 0x20,20,13

This was a really good pump. I'm still not gaining any strength in my bench press. But I'm not losing any either. I decided to go ahead and carb load this weekend. I was really low on energy Saturday around noon and I had a lot of things I needed to do to the house this weekend. It wasn't the cleanest carb load either. I need to get that under control. But still, I only added 3.2 Lbs. back on and I know it's all water. It should come right back off in the next couple of days.

[cfh1973]

Legs - Abs

Squat - 185x5, 205x5, 220x5, 245x3, 225x5, 205x5, 185x5 (up 1 rep)
Leg Curl - 50x12,12,12 (up 3 rep)
SS
Single Leg Ext. - 50x12/12,10/10,9/9 (up 4 reps per leg)
Single Calf Raise - 25x12/12,12/12,9/9 (up 3 reps per leg)

Reverse Crunch - 0x20,20,20 (up 5 reps)

I increased my reps in everything. I felt much stronger on my leg routine than last week. Now I'm gonna go finish my 8oz. fajita beef and french cut green beans. YUM!!!

[cfh1973]

Guns

Biceps Curl - 50x8, 55x8, 60x8, 70x8, 60x8, 55x7, 50x8 (up 5 reps)
Skull Crusher - 60x8, 65x8, 70x8, 80x7, 70x8, 65x8, 60x8 (up 10 Lbs.) "PR"
Hammer Curl - 50x12,11,10 (up 2 reps)
SS/W
Seated Single Dumbbell French Press - 15x10/10,10/10,9/9
Wrist Curl - 25x12,12,10

I had to switch "back" night to Friday because leg DOMS is killing my deads. Great arm routine tonight. I got a killer pump and burned my arms out pretty good. Had a hard time washing my hair. Another great workout.

[cfh1973]

Shoulders - Obliques

Military Press - 110x5, 120x5, 130x5, 140x4, 130x4, 120x5, 110x5 (up 5 Lbs.)
Front Raise - 25x12,12,10
SS/W
Lateral Raise - 20x12,10,8
Barbell Shoulder Shrug - 205x12,12,10 (up 4 reps)

Weighted Side Bend - 50x20,20,20 (up 25 Lbs.)

I haven't felt real great all day. My stomach has been bothering me. I almost didn't work out but decided to tough it out. I'm glad I did because it turned out to be a pretty good workout. I'm still not feeling to well. I might just skip dinner tonight. One meal isn't gonna hurt me too bad.

[cfh1973]

Back

SLDL - 205x5, 225x5, 245x5, 255x3, 245x5, 225x5, 205x6 (up 10 Lbs.) "PR"
Barbell Bent Row - 135x5, 145x5, 155x5, 170x4, 155x5, 145x5, 135x6 (up 2 reps)
Good Morning - 105x12,12,10 (up 10 Lbs.) "PR"
SS/W
Reverse Flye - 50x12,10,10 (up 2 reps)
Single High Bent Row - 12/12,10/10,9/9 (up 3 reps)

Here is my back routine from yesterday. I don't know why I forgot to post it. Set another PR for my SLDLs and good mornings. Got chest later today.

I dropped down to 201.8 this morning. I'm a happy f'n camper here. Here are some new pics.

[redheadlaw7]

Back

SLDL - 205x5, 225x5, 245x5, 255x3, 245x5, 225x5, 205x6 (up 10 Lbs.) "PR"
Barbell Bent Row - 135x5, 145x5, 155x5, 170x4, 155x5, 145x5, 135x6 (up 2 reps)
Good Morning - 105x12,12,10 (up 10 Lbs.) "PR"
SS/W
Reverse Flye - 50x12,10,10 (up 2 reps)
Single High Bent Row - 12/12,10/10,9/9 (up 3 reps)

Here is my back routine from yesterday. I don't know why I forgot to post it. Set another PR for my SLDLs and good mornings. Got chest later today.

I dropped down to 201.8 this morning. I'm a happy f'n camper here. Here are some new pics.

Good job bigguy! (I hope you don't mind me calling you that. That's what my dad used to call his closest friends and relatives. :-P)

[cfh1973]

Good job bigguy! (I hope you don't mind me calling you that. That's what my dad used to call his closest friends and relatives. :-P)

No, I don't mind at all.

[cfh1973]

Chest - Abs

Flat Bench - 135x5, 155x5, 185x5, 205x4, 185x5, 155x5, 135x6 (up 2 reps)
Incline Press - 135x9,6,6 (down 2 reps)
Decline Flye - 50x12,8,7 (down 2 reps)

Leg Raise - 0x20,20,15 (up 2 reps)

Went up two reps in my flat press but it brought me down a couple on incline and decline flyes. I guess it balances out. I made a break through this weekend though. Usually I slip up a little on weekends and I used to NEVER work out on weekends. I ate strictly to my diet this weekend and I worked out both days. It's just a testement to how dedicated I am now. This has become my way of life and I plan to keep it that way. I have never been this lean or fit. I feel on top of the world.

[cfh1973]

Legs - Abs

Squat - 185x5, 205x5, 220x5, 245x5, 225x5, 205x5, 185x5 (up 2 rep)
Leg Curl - 60x12,12,9 (up 10 Lbs.)
SS
Single Leg Ext. - 55x12/12,10/10,10/10 (up 5 Lbs.)
Single Calf Raise - 25x12/12,12/12,10/10 (up 2 reps per leg)

Reverse Crunch - 0x20,20,15 (down 5 reps)

I don't know what was wrong but I felt pretty weak today. I did hit my mark on squats but I don't feel it was great form. So I am going to stay with 245 next week to make sure I get it right. It was still a pretty good workout, just not my best.

[cfh1973]

Guns

Biceps Curl - 50x8, 55x8, 60x8, 70x8, 60x8, 55x8, 50x8 (up 1 rep)
Skull Crusher - 60x8, 65x8, 70x8, 80x8, 70x8, 65x8, 60x8 (up 1 rep)
Hammer Curl - 50x12,10,8 (down 3 reps)
SS/W
Seated Single Dumbbell French Press - 15x12/12,10/10,9/9 (up 2 reps)
Wrist Curl - 25x12,12,10

I got my strength back tonight. I went down a few reps on hammers but I think it was because I slowed down the ez-bar curls for better form. Everything went well tonight.

[cfh1973]

Shoulders - Obliques

Military Press - 110x5, 120x5, 130x5, 140x4, 130x5, 120x5, 110x6 (up 3 reps)
Front Raise - 25x12,12,10
SS/W
Lateral Raise - 20x12,12,10 (up 4 reps)
Barbell Shoulder Shrug - 205x12,12,10

Weighted Side Bend - 50x20,20,20

I felt really strong tonight. I tore through this one. I was going to do a carb load meal tonight but decided against it since I had so much strength and energy in my workout. I'm hoping to see another drop on the scale tomorrow but we will see.

[cfh1973]

Back

SLDL - 205x5, 225x5, 245x5, 255x5, 245x5, 225x5, 205x6 (up 2 reps)
Barbell Bent Row - 135x5, 145x5, 155x5, 170x5, 155x5, 145x5, 135x6 (up 1 rep)
Good Morning - 105x12,12,12 (up 2 reps)
SS/W
Reverse Flye - 50x12,12,10 (up 2 reps)
Single High Bent Row - 12/12,12/12,8/8 (up 1 rep)

Really strong workout but my stamina sucked. I never lost any strength on anything and hit my mark and raised reps on everything but I got gassed pretty quick. That's never happened before. Weird!!! It was a good workout though and I got a hell of a pump out of it. My fiance was even commenting on my biceps after and she never does that. SWEET!!!