Losthog—2018 First year

[losthog]

Bench day: awesome day pleanty of energy and push today. Elbow is good. Fixing the grip position and angle on bench was good for elbow tension. Diet was a refeed of sorts last night 110 total carbs 60 net from veggie soures and added a handful of blueberries preworkout today.

Workout:

Bench:
10x45, 5x 95,115, 3x135,155,165 (these felt heavy), +185x8 (PR for reps, RPE 7.5), ?195x6 (PR most weight lifted for reps, RPE 8.5), paused reps 165x5, 135x10

Incline bench (paused):
45x10, 10x85,95,115 (this was super light)

Wide grip lat pull down:
10x45, 100x16,16,16. (Good weight) stay here until 20x3

Barbell row: 2x standard grip, 1x reverse grip tried fat grip but elbow said no way. May lower the weight in the future and do fat grip for this.
10x45, 145x13,10, rev grip 145x10

DB hammer (fat grip):
20x20,20,15

Rev grip tri pushdown cable:
20x 50,60,70 slow concentrated reps for time under tension

Wide grip bench (with fat grips):
45x10, 95x10,115x8

Push-ups
25,17,15

[losthog]

Jan 16,2018
Solid squat day. Added walking barbell lunges as a finisher and will keep it for that.

Squat:
10x45, 5x95,135, 3x145,185,205
3+x 215 (8), ?5x230,230,
Paused: 5x195, 175

RDL: 10x45, 5x135, 8x150,170, 6x200

Lying leg curl: 20x55, 15x55, 10x55. Didn’t push these hard. Wasn’t feeling this today maybe due to heavy RDLs. Not worried about it at all…

BB Goodnorning: still looking for a good working weight on these up on the weight but not extremely challenging. Which is fine due to it is my second time doing them. Will go up in weight again next time
20x 65,75,95 95 is a good load but not heavy

Lying leg raise: 3x 20reps didn’t hang to not aggravate the elbow

Farmers carries: 55lb DB x 50yds x3

Walking BB lunges: first time this exercise

45x 10reps, 3 sets.
Love this as a finisher. Will go up 5-10lbs next time.

Carbs got too high last two days. No ketones present…will dial them back down for two rest days coming up.

[mortdk]

hey man nice workout there.
I am not that familiar with diets, could you explain the ketone thing, you’re doing. I now: Google it, but i am way to lazy.

[losthog]

Keto quick and easy:

No potatoes, rice, flour, sugar, fruit, beans (or any legumes).

Veggies that are keto approved: cauliflower, broccoli, asparagus, avocado, cabbage, lettuce, spinach, mushrooms, olives…

Macro tracking is best. Ratio ranges fat/protein/carb. 65-70/30-25/5% of total calories. Keep net carbs (total carbs- fiber) under 30g per day for two-three weeks until adapted. Then they can creep up to around 50-60g as long as ketones remain present.

Ketone tracking is easiest on keto sticks. @$5 from pharmacy.

Those are the basics.

Typical diet for me:

Waking
1 scoop protein with 8oz almond milk / mct

Later
3-4 bacon, 3 eggs
Coffee w butter and mct

Lunch:
6-10oz protein ( any animal for me usually chicken or beef), veggie

Snack:
Depends on day on or off
2 cans tuna, w mayo, spinach
Olives

Dinner:
Protein with fat bomb ( protein in some cream sauce cream cheese blend. ) portion size depends on calories I have left. I use keto to cut bf

Late snack before bed:
1 scoop Protein: w/ heavy cream, mct

Usually another scoop post workout. And depending on gym time other snacks mixed in.

Lately I’ve been snacking on peanut butter.

Ummm. Are you still reading this book? What is your diet like? Do you track calories or macros?

[losthog]

Since I’m seeing a lot of you guys put your weight in your logs. I’ll follow along…I do weigh every morning. Just to track how calories and weight change.

Currently : 236.0 lbs. have 2 rest days today and tomorrow.

Wondering if anyone has ever squatted every day? I think at my birthday this year mid July I may take on such a task. I’ll research it up until then…so any input would be nice…

[mortdk]

If by which book i read, you mean your log. Of course.
I follow some logs, find that it’s nice not being the only guy in the universe tracking food and training to get stronger/bigger/leaner/athletic.
Here in Denmark it’s kind of known as Palaeo food, or the food we ate back in the stoneage…
I just try to eat clean (ish) and have about 1 g protein 1 lbs BW.
2016 I lost about 30 lbs, with a low carb approach, not as low as you are doing.
There are some logs I think about squatting every day.
Keep volume low is pretty much what I’ve read about it.

[The_Myth]

@mortdk

Here in Denmark it’s kind of known as Palaeo food, or the food we ate back in the stoneage…

Just to clarify, there is a difference between Paleo and Keto. Paleo is very low carb.

Keto is virtually no carb.

Both can be effective, but there is a difference in that you do not get into ketosis during Paleo.

[mortdk]

argh my mythical friend, now I have to google

[mortdk]

I love my carbs to much for that
I would think that you where all out of energy, but as I read it, that is not what’s happening.
I wonder how does keto affect cardio, like running or other high intense activities stuff.

[losthog]

Once the body is adapted there is a near endless energy supply. Not quick burst energy but for steady state cardio there is pleanty. Some elite marathon and other endurance athletes are switching to more ketogenic dieting. It is poo pooed in bodybuilding and lifting circles for the majority. I use it as a tool to quickly get she’d of body fat. I’ll move back to carbs to bulk later. When I carbed up I gained mass very quickly until BF got over 17-18% then most of the progress was just bodyfat. I gain much better at a lower body fat. Under 15%. So I’m cutting down to under 15% hoping for @13% before I go mass building again. Then I will add some complex carbs like sweet potatoe, and hopefully the body will be ready to train heavier then…

[losthog]

Went into the gym on my rest day… Ended up doing some bar weight squats to work on form. Tried the zercher squat and overhead squat. All with bar. By then I was warmed up. So I did some dumbbell incline presses supersetted with flys. Super light 25lb dumbbells. Then went to cable crossovers at 40lbs. Hit it low to high, mid, and high to low.

I ended up jumping rope for around 3 minutes. 3 sets of battle ropes, and 10lb kettle ball swing through.

Good light day focused on cardio and form work. Yes I did a small amount of chest work. But hey it’s still 48 hrs before I press…all good.

[guineapig]

[losthog]

Elbow is getting better!
OHP day…

OHP:
45x10, 55x5, 65x5, 75x3, 95x5, 105x3,
+120x8, ?125x5, ?125x2 (RPE 8.5),
Paused at forehead: 105x5, +95x7 (RPE 8)

Close grip bench:
45x10, 95x8, 115x8, 125x5, 125x5, 125x15 (just put the bar up at this point and added weight), 135x8. I may have under estimated my max a little on this or I’m getting strong AF quickly.

Wide grip, close grip, rev grip close lat pull
100x20, 100x20, 100x17. Big squeeze and hold at the nipple line on these looks like I’ll hold this weight one more week

Power clean: 2nd week with this weight
115x 15, 15, 14. Cardio type workout. Cardio gives out before the weight does. Same weight next week.

Bench dips feet on a box:
BWx20, 25x20, 25x20

BB curl:
55x20, 20,20

SS tri overhead extension/ bicep hammer curls with rope attachment
60x20/20, 70x15/18, 70x13/12.

Biceps were fried…triceps no pump.

Gotta find a good tricep pumper…

[MarkKO]

@losthog

Gotta find a good tricep pumper

DB tricep rollovers. They’ll kill your tris.

[losthog]

This them?

Dumbbell Rollovers

[MarkKO]

In one.

[losthog]

For some odd reason I’m gaining weight while in a calorie deficit. Fluid? Maybe I’m not tracking close enough… no worries. Mirror says all is ok. Ketones present…just ride it out. Measurement day on Sunday.

Dead lift day:

DL: 45x10, 5x 120,150,180,225 3x250
1+x 285 (10) RPE 7.5, 5?x295, 3?x295,
Paused: (harder due to weight and just spent. ) 5x250, 5x225

Ft Squat:
45x10, 8x110,135,145. 5x145

Lying leg curls: almost got all these first set was much easier
55x20,20,15

BB rack pulls mid shin:
45x10, 135x20,20,20 up in weight next week

Hang knee raise: BWx 15,15,15 (bonus 1 pull up from dead stop)

Standing calf raise: (yes I do these)
270x17,16,16

Planks: 1 min w/ 1 min rest x3

SS 30seconds with 15 rest:
Jump Rope/ prowler push +50lbs/ battle ropes
X3

Nice workout. Conditioning at the end was on point!

[MarkKO]

Simple answer: you’re eating more than you think. It’s very, very easy to do.

[mortdk]

One day at a heigher weight don’t have do be an increase, it could just be daily ups and downs.
Sometimes when I think I’m gaining. But then the next two days I’m loosing a lot.
But as Mark says, it is easy to eat to much

[losthog]

Measurement day:

Lost partial inches almost everywhere (I’m shrinking).

Weight: 238.6 (up 2-3 lbs last two days)
BF%: 16.55% down .6% in week

Fat: 39.6lbs (-2lbs),
Lean Body Mass: 199.4 (-.3lbs)

So I lost a quarter pound of muscle but 2 of fat is very encouraging. I’m bouncing in and out of ketosis…handful of blueberries pre-workout for 2 workouts last week will do that.

I’ll get super low keto strict during deload week after Tuesday. To make a solid push to set up for a 6-8 week bulk for cycle 2&3 of this 5,3,1ish program I’m doing

Lifts are all up. 1 rpm calculations are up 20-30 lbs per lift after 3 weeks of this program and on keto. Not sure I can lift the weights it projects (except in DL I did get it). All good!!