Kayla's Keto Log

[KaylaElizabeth]

Hey y'all, so at the last minute I decided to get off my ass and workout!-AND clean my room, who am I?

Today's Workout:

Bench Press:
1x5 bar
1x12 65
1x6 85
1x3.5 96
fail 1x105
-this is where I quit for the day
here is where I made a comeback vv
1x5 85
1x10 75
1x12 65
1x20 55

CGBP:
1x10 65
1x10 65
1x10 65
1x10 65
1x10 65

Bent Row:
1x6 bar 3-2-3-2 tempo
1x10
1x12

Underhand Bent Row- same tempo
1x8 bar
1x10
1x12

Tbar Row:
1x12 70
1x12 70
1x12 70
1x12 70

Curls:
1x21 10 lbs/hand
1x21
1x15 10/hand hammer curls
1x15

Standing Tricep Ext:-supersetted with upright row
1x10 30
1x10
1x10
1x10

Upright Row:
1x12 20
1x12
1x12
1x12

[KaylaElizabeth]

Hey y'all. Just thought I would stop in and share some numbers with you guys. My official weigh in day is now on wednesdays! It is also my day 15 into keto!- Day six operation photoshoot!

-Weighed in at 122 pounds, not too happy- but I know I am in keto so, Imma keep truckin

May 12, 2014
chest- 31.75 in below belly button- 31.5 in 1 inch above belly button waist- 27.0 in hips- 37.5 in r top thigh- 23.5 in l top thigh- 23.5 in r thigh- 20.5 in l thigh- 20.5 in unflexed r bicep- 12.0 in unflexed l bicep- 12.0 in flex r bicep- 12.5 in flex l bicep- 12.5 in r calf- 13.0 in l calf- 13.0 in shoulers-38.5 in r forearm- 9.5 in l forearm- 9.5 in


June 10, 2014
chest 31in, below belly button 30 in, 1 inch above 26.5, hips 35.5, r top thigh 22 in, l top thigh 22, r thigh 21, l thigh 21, unflexed right bicep 11.5, unlflexed left bicep 11.5, flexed r bicep 12, flexed left bicep 12, r calf 13.5 l calf 13.5, shoulders 39.5 r forearm 9.5 l forearm 9.5


July 9, 2014
Chest 31 in, 1 in below belly button 29.5 in, 1 inch above belly button-26.25, across navel 28.75, hips 35.5, lovehandles 32.5, r top thigh 22.25, l top thigh 22.25, r thigh 20.5, l thigh 20.5, unflexed r bicep 11, unflexed l bicep 11 in, flexed right bicep 11.75, flexed l bicep 11.75, r calf 13.5, l calf 13.5, r forearm 9.25 in, l forearm 9.25. shoulders 39.0


Odd progress over the last few months, but still progress as well.

[workingthedream]

Hey y'all. Just thought I would stop in and share some numbers with you guys. My official weigh in day is now on wednesdays! It is also my day 15 into keto!- Day six operation photoshoot!

-Weighed in at 122 pounds, not too happy- but I know I am in keto so, Imma keep truckin

May 12, 2014
chest- 31.75 in below belly button- 31.5 in 1 inch above belly button waist- 27.0 in hips- 37.5 in r top thigh- 23.5 in l top thigh- 23.5 in r thigh- 20.5 in l thigh- 20.5 in unflexed r bicep- 12.0 in unflexed l bicep- 12.0 in flex r bicep- 12.5 in flex l bicep- 12.5 in r calf- 13.0 in l calf- 13.0 in shoulers-38.5 in r forearm- 9.5 in l forearm- 9.5 in


June 10, 2014
chest 31in, below belly button 30 in, 1 inch above 26.5, hips 35.5, r top thigh 22 in, l top thigh 22, r thigh 21, l thigh 21, unflexed right bicep 11.5, unlflexed left bicep 11.5, flexed r bicep 12, flexed left bicep 12, r calf 13.5 l calf 13.5, shoulders 39.5 r forearm 9.5 l forearm 9.5


July 9, 2014
Chest 31 in, 1 in below belly button 29.5 in, 1 inch above belly button-26.25, across navel 28.75, hips 35.5, lovehandles 32.5, r top thigh 22.25, l top thigh 22.25, r thigh 20.5, l thigh 20.5, unflexed r bicep 11, unflexed l bicep 11 in, flexed right bicep 11.75, flexed l bicep 11.75, r calf 13.5, l calf 13.5, r forearm 9.25 in, l forearm 9.25. shoulders 39.0


Odd progress over the last few months, but still progress as well.

nice work! from june to now your measurements overall do look consistent with a cut. maybe the weight could be due to something in your new supp regime

[KaylaElizabeth]

nice work! from june to now your measurements overall do look consistent with a cut. maybe the weight could be due to something in your new supp regime

That is possible, I didn't think of that. Thanks!

[KaylaElizabeth]

Hey y'all. Had to go into work early this morning! Also had to bring mom to work because her car is in the shop. This already made for a tiring day. Not to mention the fact that I had to work 30 mins overtime... on my leg day. So I choose to do lighter weights because I felt weak from the lack of nutrition throughout the day. Lighter weights, but incorpotated in more excersizes. Feel like I kicked some serious butt. Maybe because I have only eated 700 calories today? Haha. Time to PIG OUT!!

Today's Workout- ignore the baby weight

Squats:
1x10 bar
1x10 65
1x10 85
1x10 115
1x10 120
1x10 120

Goodmorning:
1x10 45
1x10 45
1x10 45
1x10 45
1x10 45

Pistol Box Squat:- per leg
1x9 20
1x9 20
1x9 20
1x9 20

Supersetted with SLDL:
1x12 45
1x12 45
1x12 45
1x12 45

Sumo Jump Squat:
1x12 20
1x12 45
1x12 45
1x12 45

Hip Thrust:
1x12 20
1x12 20
1x12 30
1x12 30


Now to scarf down the remainder of my calories and prepare for the weekend I was supposed to plan.

[TypeNirvash]

As long as it was tiring, the workout is fine Numbers aren't a big deal unless you're attempting to hit PRs!

[klaximilian]

We all have bad days in the gym or days we just don't feel like working out. The important part is that you pushed yourself to get a workout in, even if you were just going through the motions.

Keep at it Kayla.

[KaylaElizabeth]

As long as it was tiring, the workout is fine Numbers aren't a big deal unless you're attempting to hit PRs!

I defenetly have the jello legs! I made sure it was gonna be intense! Just what I needed to hear, thank you!

[KaylaElizabeth]

We all have bad days in the gym or days we just don't feel like working out. The important part is that you pushed yourself to get a workout in, even if you were just going through the motions.

Keep at it Kayla.

I was so pumped at work to workout all day, and then I had to work late.. and then I almost flipped my car on the interstate because of some dumbask. So, I got a workout in! Upper body tomorrow, and then next week... I switch back to wendlers 531 or one of the other routines I am looking at- seriously thinking about attempting kelei when I bulk!

[KaylaElizabeth]

Weighed in at 121.4 with clothes on this morning, it's friday, I have a keto icecream sammich and a mayo egg bowl, it's benching day, and life is good.

[workingthedream]

Weighed in at 121.4 with clothes on this morning, it's friday, I have a keto icecream sammich and a mayo egg bowl, it's benching day, and life is good.

Nice progress! you guys have so much more variety in keto friendly foods over there. Getting keto friendly ice cream in Australia consists of buying an ice cream maker and doing it yourself :-(

[KaylaElizabeth]

Nice progress! you guys have so much more variety in keto friendly foods over there. Getting keto friendly ice cream in Australia consists of buying an ice cream maker and doing it yourself :-(

NONO! I make it. 2 tbsp peanut butter, some instant coffee, 1 tbsp sugar free torani, 4 tbsp milled flax-- mix together, stuff in low carb tortilla, freeze overnight

[KaylaElizabeth]

Hey y'all, yesterday was payday!! Whoot. I love making 9.60 usd an hour for sitting on my butt in the AC. Got to my boyfriends house around six and decided that we were gonna skip workout yesterday... (We went get massages instead) and do everything today!! Whose ready to deplete any existing glycogen stores with me? Back, Chest, Shoulders, Powercleans. Let's get after it.

[xJellyBirdx]

Whoot. I love making 9.60 usd an hour for sitting on my butt in the AC.

I love your attention to specifics, and by that I mean the usd part hahaha. Glad the job is working out for you so far. On my way out the door yesterday I ran into an old co-worker. He wants to talk me up to his boss so they'll hire me. It is a manufacturing jo, 4x10 hour days, Fridays off, good pay to start, even better pay after 90 days. I need to get my butt down there 'cause I'm WAY under paid at my current job.

[KaylaElizabeth]

I love your attention to specifics, and by that I mean the usd part hahaha. Glad the job is working out for you so far. On my way out the door yesterday I ran into an old co-worker. He wants to talk me up to his boss so they'll hire me. It is a manufacturing jo, 4x10 hour days, Fridays off, good pay to start, even better pay after 90 days. I need to get my butt down there 'cause I'm WAY under paid at my current job.

I hope you get it! I absolutely love my job. It don't feel like work because I love it!! haha. so repetitive.

[KaylaElizabeth]

Whoohoo!! I survived the almost three hour workout session!! Today was brutal and I loved it. Today's preworkout was 400 mg of caffeine. Cardio this afternoon! Deadlift form still sucks, even with hooks. I believe its because my core is weak. Note to self- must work on this. Even sumo stance couldn't help me. Also, I was a dumbass on powercleans and almost hurt myself, so I practiced with the bar. Also, I hate that effing bar. It's twice as thick as a regular bar. I love my at home bar, no problems with grip on that one. Anyhow, here is today's workout.

Today's workout:

Deadlift:
1x5 135
1x5 145
1x1 175
1x1 185
sumo stance 1x3 135

Rack Pulls:
1x5 135
1x2 185
1x2 185
1x2 190
1x1 200
1x1 200

Powercleans:
1x5 bar
1x5 bar

Trap Bar Deadlift:
1x3 1 plate
1x5 1 plate
1x2 1 plate
1x5 1 plate
failed attemped 1x1 2 plates

Pullups- Assisted 90 lbs
1x5
1x4
1x3
1x2
1x3
1x4
1x3

Lat Pulldown- Reverse Grip
1x15 70
1x12 60
1x10 50
1x15 50

Hyperextensions- weighted
1x12 10 lb
1x12 10
1x12 10

SLDL:
1x8 40
1x8 60
1x6 deficit 10 inches bar

Ab Circles- on pullup bar
2x10 clockwise and counterclockwise

Ab Feet L raise on pullup bar:
1x10
1x10

Bench Press:
1x10 bar
1x5 65
1x5 75
1x4 85
1x1 90
1x1 100 PR

Incline Bench Machine- boyfriends favorite- forced to participate
1x8 machine
1x8 machine plus 30
1x8 machine plus 30
1x8 machine plus 30

Tricep Pushdown:
1x10 60
1x10 70
1x8 60- reverse grip

Cable Crunch
1x10 110
1x10 110
1x10 100

Cable Glute Kickback: per leg
1x10 and 10 pulses 30
1x10 and 10 pulses 40
1x10 40

Face Pulls:
1x15 30
1x15 30
1x15 30

Assisted Dips: assisted 100
1x10
1x10
1x10

[xJellyBirdx]

I hope you get it! I absolutely love my job. It don't feel like work because I love it!! haha. so repetitive.

Watch out for the repetitiveness!

[KaylaElizabeth]

Watch out for the repetitiveness!

It will be okay, eventually. lol

[KaylaElizabeth]

So tonight I bought some lifting straps to see if they tickle my fancy.. oh that sounds dirty. haha.. but not like that. Also went to the asian buffet. I only ate boiled eggs, broccoli and celery in whatever clear and brown liquid they put on it, mushrooms, sashimi, pickles, cucumber, and a tad bit of chicken. While I did eat a lot- I made sure If I was gonna be knocked from keto, I would be back soon. Noodles and rice just don't appeal to me anymore!

[KaylaElizabeth]

Can I get a critique please?


Upper A (heavy horizontal/lighter vertical):
Bench 3-4x5*
Row 3-4x5*
Press 3x10
Lat Pulldown 3x10
Barbell curls 2x8
Skullcrushers 3x10

Lower A (heavy squats/ham assistance and core):
Squats 3-4x5*
Squats 1x20 at bodyweight
SLDL 4x12
Leg curls 4x10
Back hypers 3x10
Weighted decline sit-ups 3x10

Upper B (heavy vertical/lighter horizontal):
Press 3-4x5*
One Arm Row 15, 12, 10, 8
Bench 3x10
Row 3x10
Weighted Dips 2x8
Skullcrushers 3x10

Lower B (heavy deadlift/lighter thigh and core):
Deadlift working up to max
Squat 5x10
Leg extensions 3x10
One Leg Squat 4 sets
Calf raises 3x8

[TypeNirvash]

Can I get a critique please?


Upper A (heavy horizontal/lighter vertical):
Bench 3-4x5*
Row 3-4x5*
Press 3x10
Lat Pulldown 3x10
Barbell curls 2x8
Skullcrushers 3x10

Lower A (heavy squats/ham assistance and core):
Squats 3-4x5*
Squats 1x20 at bodyweight
SLDL 4x12
Leg curls 4x10
Back hypers 3x10
Weighted decline sit-ups 3x10

Upper B (heavy vertical/lighter horizontal):
Press 3-4x5*
One Arm Row 15, 12, 10, 8
Bench 3x10
Row 3x10
Weighted Dips 2x8
Skullcrushers 3x10

Lower B (heavy deadlift/lighter thigh and core):
Deadlift working up to max
Squat 5x10
Leg extensions 3x10
One Leg Squat 4 sets
Calf raises 3x8

Assuming you're on an upper/lower split, I don't really see the need to split days into heavy/lighter. Hypertrophy is found in all rep ranges so there's no need to go light one day and heavy the next. I'd say if you do want to train that way (with alternating rep ranges) it might be a better idea to simply train for a couple of weeks at a heavier weight, then de-load for a week and work right back up to the heavier weight.

Also, I've recently been made aware that in going to heavier weight/lower rep ranges, you should engage in more sets. 8-12 reps is "optimal" in that you can get the most out of 4 sets, but if you're only doing four sets of 5 reps, you may have to add two/three extra sets into that exercise. While both methods will achieve the same amount of hypertrophy, the 8-12 rep range is a quicker workout and you'll have to increase the amount of sets you do for lower rep ranges to achieve the same hypertrophy.

EDIT: Also, if you're going to be doing DB related back work, definitely try to add in DB Pullovers. They're a great exercise to utilize on such a small spread. Definitely need to add a couple more sets/exercises in, though, because you may not be getting maximum hypertrophy.

[KaylaElizabeth]

Assuming you're on an upper/lower split, I don't really see the need to split days into heavy/lighter. Hypertrophy is found in all rep ranges so there's no need to go light one day and heavy the next. I'd say if you do want to train that way (with alternating rep ranges) it might be a better idea to simply train for a couple of weeks at a heavier weight, then de-load for a week and work right back up to the heavier weight.

Also, I've recently been made aware that in going to heavier weight/lower rep ranges, you should engage in more sets. 8-12 reps is "optimal" in that you can get the most out of 4 sets, but if you're only doing four sets of 5 reps, you may have to add two/three extra sets into that exercise. While both methods will achieve the same amount of hypertrophy, the 8-12 rep range is a quicker workout and you'll have to increase the amount of sets you do for lower rep ranges to achieve the same hypertrophy.

EDIT: Also, if you're going to be doing DB related back work, definitely try to add in DB Pullovers. They're a great exercise to utilize on such a small spread. Definitely need to add a couple more sets/exercises in, though, because you may not be getting maximum hypertrophy.

I planned to add in extra, this is just a template. Also, on the deficit I am at, I thought it was better to do low reps/high weight. Also, as captain of the powerlifting team, I am forced to turn some of my training into powerlifting style.

[KaylaElizabeth]

Who wants progress pics???? Here yah go. Ignore my mad face. Not mad. Just srs.







Whoot. Also I will post today's workout below.

[KaylaElizabeth]

Today's Workout:

Squat/Calf Raise Superset

1x5 bar
1x6 65
1x7 95- no calf raise
1x5 115
1x8 140- no calf raise
1x8 140
1x10 140

Romanian Deadlift:
1x8 105
1x8 105
1x8 105
1x10 95
1x12 bar- at end of workout

Walking Lunge
1x10 60
1x10 60
1x10 60
1x10 60
1x20 bw- end of workout

Split Squat:
1x10 30
1x10 30
1x10 30

Dumbbell Sumo Box Squat:
1x10 30
1x10 30
1x10 30

Had EC stack today, forgot I took EC stack.. had supersets in workout. Thought I was gonna die- in a cardio kind of way.

[KaylaElizabeth]

Throwing in a little upper body session before work today!

Today's Workout:

Bench Press:
1x10 bar
1x12 55
1x10 70
1x8 70
1x12 70

Bent Row:
1x8 bar
1x8 bar
1x10 50
1x8 50
1x12 50

OHP + Side Raise Supserset
1x8 50 ohp
1x10 10 lb dbells
1x8 50
1x10 10
1x10 50-ohp
1x10 10 side
1x10 10 side

Pullovers:
1x10 30
1x10 30
1x10 30

Stranding Tricep + Curl Variation Superset
1x10 30 tri
1x21 ez bar 30 bi
1x10 30 tri
1x10 hammer bi
1x10 30 tri
1x21 30 bi


Looks small, but once I get a few weeks in and the weight ramps up, I am sure I will be begging for mercy. Might have to work late tonight, so EAT ALL THE FOOD AND LIFT ALL THE THINGS!

[xJellyBirdx]

Looks small, but once I get a few weeks in and the weight ramps up, I am sure I will be begging for mercy

What looks small? lol

That workout looks beast.

[workingthedream]

looking good. Agree with Jelly Bird, nothing small about that session

[KaylaElizabeth]

Another basic workout before yet another long day at work. I plan to add in some more bodyweight and a couple light weight things this afternoon as tabata intervals.

Today's workout:

Deadlift:
Deficit of 10 lb plates I stood on
1x8 50
1x8 65
1x5 115-raised heels
Regular:
1x4 130 sumo-failed grip
1x5 130 sumo
1x2 150 sumo
1x1 150 sumo
1x1 170 sumo
1x1 170 sumo
1x1 170-fail

Pistol/Narrow Stance Box Squat Superset:
1x11 30 -ps
1x12 20 ns
1x11 30 ps
1x12 ns
1x11 30 ps
1x12 ns

HamCurl and Pulse Superset:
1x12 + 12 pulses 30
1x12 and pulses 30
1x12 and pulses 30
1x12 and pulses 30

Bodyweight Stuff:

Vertical Jump:
1x10 18 inches
1x8 6 inches
1x10 12 inches

Plank:
1x30 sec
1x30 sec
1x30 sec

Pushup- Not girl style, could have done like ten per set, But. I will later on prove myself.
1x5
1x6
1x7

Lunge
1x20
1x20

Pushup and Lunge was supersetted.

[thesilent1]

Liking the legs/chest combo superset girl!!

[KaylaElizabeth]

Liking the legs/chest combo superset girl!!

Gonna be rocking out them tabata intervals today!