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12-11-2012, 01:47 PM #121
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12-11-2012, 02:26 PM #122
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12-11-2012, 03:34 PM #123
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
12/10 day 1 SKD
ha ha, forgot to change it to 12/11 day 2 skd.
TRAINING
-4am jog 25min (351cals)
-9am powerwalk 30min(200cals)
-2pm bench lift
=functional warmup(superset atg squat 95 3x5 and full clean 95 3x5)
=bench 225 5x1
=weighted dips 25 1x5
=dips bw 3x5
-2:30 powerwalk 30min(200cals)
=5pm 10min intense kickboxing
TOTAL-824cals
FOOD-2834cals@65%/29%/6%
Keto Style
THOUGHTS and JOURNAL
-morning jog was nice and light
-work was bleh
-lift was incredible again!!! I watched a video on gripping the bar and made a few adjustments, made 225 seem alot lighter and felt more of my chest being activated. woot woot.
-wanted to do more cardio(especially as my wife got me a wavemaster xxl for early Christmas) but just didnt want to get out from under my cozy covers.Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-11-2012, 04:01 PM #124www.squidoo.com/keto-diet
Was 300+ lbs.
Logs
90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933
Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953
Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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12-11-2012, 04:08 PM #125
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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12-11-2012, 05:01 PM #126
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12-11-2012, 05:02 PM #127
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12-11-2012, 06:07 PM #128
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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12-12-2012, 01:00 AM #129
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12-12-2012, 01:27 AM #130
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
lol I know what you mean. He repeats himself a lot. I guess it's good so we remember the important parts about form easier. His hip drive vids are great! They've really helped me focus on my form for squats. Gonna have to watch all the vids (I'm thinking there's 5, about 30min each). That way I'll be prepared for SS. I've never really done power cleans, so I know I need to begin working on that immediately.
Once I finish my current program (about a week and a half left), I plan on de-loading for a week. Afterwards, I'll begin SS. Might practice power cleans with just the barbell while I'm de-loading. We shall see.Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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12-12-2012, 11:55 AM #131
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12-12-2012, 01:05 PM #132
[QUOTE=-wanted to do more cardio(especially as my wife got me a wavemaster xxl for early Christmas) but just didnt want to get out from under my cozy covers.[/QUOTE]
I've been looking at those. Does it seem like it's constructed well? I looked at a couple Everlast stand alone bags and they looked a little poorly made, but nobody around me carries Century equipment. Right now I'm up in the air between a wavemaster xxl and a Torso Bob. It's been 2 years since I've hit my heavy bag. I live in a town house now (no basement) and cannot hang a bag anywhere. It's driving me freaking crazy!!!
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12-12-2012, 01:10 PM #133
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
dude, its not bad, not as much bite back as a leather sack, and the swing timing is a bit different. but for something I can move around completely and not here my wife complain about the "structural integrity" of the house. I think it was a good investment,
gt my at sports academy for $200, yea buddy!!!Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-12-2012, 01:13 PM #134
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12-12-2012, 06:24 PM #135
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
12/12 day 3 SKD
TRAINING
-4am 12min tabata(189cals)
-9am powerwalk 30min(200cals)
-2pm 2x4min rythim rounds on new wavemaster(141cals)
-5pm jog 25min (351cals)
-6pm 20min circuit(280cals)
=jui jitsu rolling 27min (473cals)
TOTAL-1634cals
FOOD-2,266cals@65%/29%/6%
Keto Style
THOUGHTS and JOURNAL
-finally got the wavemaster base full, nice workout!!!
-good juijitsu rolling, got a few armbars and a nice roll through triangle
-gotta work on pushing punches through my feet and hips, still got a bad habit of shoulder punching
-went low on cals high on exercise(most with extra thermal and hoodie) water weight should be gone. going to hit up a weigh in tomorrow to see how much damage I did on sunday.Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-13-2012, 01:04 AM #136
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12-13-2012, 06:44 AM #137
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12-13-2012, 11:43 AM #138
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
I got some bodyfat calipers(free with a bb.com order over 70(pretty sure 70)). I use those with a website to get a bf reading. My preferred way. I tried one of those electrical empediance scales and over a coarse of 5 minutes I got between 20 something and 15. not my cup o tea my friend.
http://www.bodybuilding.com/store/bb...atcaliper.html <- is the caliper I use
http://www.linear-software.com/online.html <- website that does the calculations, I use jp/3 for easeMyfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-13-2012, 08:40 PM #139
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
Good stuff bro! Practice makes perfect.
I'm gonna use my de-load week to practice some cleans and OHP. I'm also gonna implement those tabatas. I'll let you know how I feel after them lol
I'm gonna use jp/3 as well bei to compare measurements. I'm not to comfortable with the bei way, but I suck at measuring myself. So I'm gonna use both for the next couple of weeks. Once I get the hand of jp/3, I'll ditch the bei altogether.Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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12-14-2012, 12:49 AM #140
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
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12-14-2012, 02:45 PM #141
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
12/13 day 4 SKD
TRAINING
-4am 20 min circuit(269cals)
-9am 50min powerwalk(320cals)
-strength training 15min(75cals)
=shoulder press 95 3x5
=shoulder press 135 5x1
=arnold press 35s 3x6
=cuban rotations 8s 3x5
TOTAL-664cals
FOOD-2,714cals@67/28/5%
Keto Style
THOUGHTS and JOURNAL
-morning circuit was pretty good
-felt good to hit the old OHP again, been awhileMyfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-14-2012, 02:47 PM #142
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12-15-2012, 12:18 AM #143
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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12-15-2012, 05:01 AM #144
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12-15-2012, 05:11 AM #145
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
12/14 day 5 SKD
TRAINING
-4am tabata sprints
=2x4min hitting the wavemaster
-3pm 25 min intense pull lift
=superset fullclean/squat 95 3x5
-deadlift 345 5x1
-yates row 205 4x1
-weighted pullups 25 1x5
-pullups 3x5
TOTAL-322cals
FOOD-2,807cals@65/28/7%
Keto Style
THOUGHTS and JOURNAL
-we are the product of our patterns and principles.Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-15-2012, 05:20 PM #146
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
12/15 day 6 SKD
TRAINING
-20 min intense bag work(337cals)
-20 min intense bag work(337cals)
TOTAL-674cals
FOOD-2,669cals@65/29/6%
Keto Style
THOUGHTS and JOURNAL
-Got my wife back into ippo, amazing anime!!!!
-felt good to beat around the bag, knee has been acting weird though
-dpending on stats tomorrow, might be a carb up. Hopefully not as epic as the last.
http://www.animeseason.com/hajime-no...ger-episode-5/Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-16-2012, 04:54 AM #147
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
12/16 STaT CHeCK
09/10 253.40@22.00% 55.75fm/197.60lm
09/15 238.00@18.67% 44.43fm/193.50lm
11/05 243.60@20.04% 48.82fm/194.78lm
11/11 232.00@18.96% 43.99fm/188.01lm
11/16 231.00@18.39% 42.48fm/188.52lm Pinch 18chest,22abs,22thigh (iffy measure)
11/17 227.60@17.61% 40.08fm/187.52lm (forgot pinches)
11/23 228.20@16.98% 38.96fm/189.44lm 17.0c/20.0a/20.0t
11/26 236.20@16.98% 40.12fm/196.08lm 16.0c/21.0a/21.0t
12/01 229.40@15.84% 36.34fm/193.06lm 15.0c/19.0a/18.0t hips-43.25 waist-32
12/02 225.00@15.12% 34.01fm/190.99lm 14.0p/18.5a/18.0t (not sure on reading????)
12/09 223.80@14.97% 33.51fm/190.29lm 14.0c/17.0a/19.0t
12/10 232.20@14.39% 33.41fm/198.79lm 13.0c/15.0a/20.0t(post carb up)
12/13 223.00@13.80% 30.77fm/192.23lm 13.0c/15.0a/18.0t
12/16 222.40@14.09% 31.34fm/191.06lm 12.0c/15.0a/20.0t
THOUGHTS
-seems more reasonable. need to not have huge carb meals.
-not sure how I am going to roll today.Last edited by Cowmustard; 12-16-2012 at 05:06 AM.
Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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12-17-2012, 12:39 AM #148
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12-17-2012, 12:51 AM #149
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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12-17-2012, 12:44 PM #150
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