I have a lot of fat I want to cut before I’m ready to take on a nice slow steady gain phase. I want to start with a BF under 15%. 12-13 would be ideal but probably a little far reaching for me. I’m taking this week to evaluate where I am in the strength process. If I am still making ground in PRs then I’ll stick with keto…if not I’m screwed and this keto cycle was a huge mistake and waste of time. Lesson learned.
Youth is wasted on the young.
Deload is done. 02/02/2018
Felt so awesome to be moving weight again! Super pump tonight (even on keto).
Set PR on reps of 125 at 7 for OHP
OHP:
45x10, 5x55, 70, 85, 90, 105,
+115 (11), ? 125 (7) RPE 8.5, 125 (3)
5x105, +95 (10) form was breaking down racked it.
Close grip bench:
45x10
95x10
115x10
135x12 RPE 8
135x10 added this set and will add another next cycle for 50 accessory reps
Lat pulls:
Wide: 40x10, 110x20, 20
Close: 110x20 (last three after a pause)
Rev close: 110x15 (form broke at 10 rest pause and got 5)
Power Clean: (hate these at high rep)
115x15, 15, 15. Pure will power for 15 last set. Totally gassed after each set.
Skull crushers:
35x20, 55x20, 55x20
BB curl
65x20, 65x15, 65x10
SS bench dips/ rope attach hammer curls
25/ 40x25, 25/60x25, 25/60x30
Looking good hog 
You’re down by 7 or 8 pounds in just over a month.
I think that’s fine. And the pic’s show it too.
You’ve lost fat. Whatever else you may have lost, you’re looking better.
Lift day:
DL: 45x5
115x5
135x5
165x5
195x5 these felt heavy af
225x5
245x5 like butter got light
285x5 (12) pleanty in the tank RPE 5-6
295x5
295x5 RPE 7
Deficit by standing on 35lb plates
245x5
225x5x5
Ft squat
45x10
95x10
115x10
135x10 (wow)
135x10 found a grove and killed these
Lying leg curls:
65x20, 15, 12
Snatch grip rack pulls:
155x10 heavy af
155x10
155x10
During these I got some weird feeling in my posterior hip area. The feeling was on both sides around where the waist breaks and midway from outside cheek to crack. It doesn’t feel pulled or tweaked but gritty. Hard to explain really. I’m assuming it is a new muscle activating? Any insight or speculations would be appreciated @MarkKO @mortdk @FlatsFarmer @The_Myth
Hang knee raise: BW x 20,20,20. Did a few on the last set with legs extended to advance the technique some
Hyperextensions: 25 plate x 20,20,3
Was completely gassed and had a great workout. Didn’t eat before the workout so the lack of calories showed up late.
Pre workout meal: 1 scoop protein, w heavy cream, 2tbls mct. Bcaa during workout.
I’m kind of a puss, so I’ll always suggest a little caution.
When I pull from the rack, sometimes my hips raise first and my legs get pretty close to locked out before the bar breaks the from the pins and my shoulders rise. Getting caught in this leg straight, upper body pulled/bent forward position usually makes me round my back and puts lots of pressure/strain, or stretching sensation on my lower back. Using a snatch grip would pull me forward a little. Being tired from a bunch of other work could make me deadlift sloppy too.
@FlatsFarmer on the money. Snatch grip can be very, very taxing on the back, especially if you don’t get your hips as low as you need to which is easy to do.
@FlatsFarmer is spot on.
I find it very difficult to mimic the position I would be in if doing the same lift from the floor.
Be careful the next couple of days.
It could be the SI joint locking up somewhat.
Sunday check in day:
Weight am: 235.4. Pm 238.8
Bf%: 16.8%. 10,30,11
Fat lbs: 40.2
LBM: 198.6
Decided to stay keto. Keto adaptation can take 2-3 weeks. Rather than ditch after 3 weeks, I tourqed down the macros and kept calories super tight (actually let them go over more). The response is good.
So the weight is down from last week and the bf is also. The tape is up in every measured area except one…the waist!
Waist lost .25 inch. I’ll take that. It means the diet is hitting the right places. Strength is still up and new PRs set each workout as long as that continues I will keep the diet where it is…
Could I do more with carbs? Probably in strength gains and muscle gains. But I want a super lean foundation to work in. I want where I’m at now 15-18% to be my upper limit not my baseline for growth. I’ll stay the course and add in some 20-30 minute walks 2-3 times a week for recovery and low intensity cardio…
I took pics…not posting them. Nothing really significant to show.
You looked pretty good in the other picks already. It’s great that you are making all kinds of gains… I mean losses lol. Gains in sexiness then
Relative point. Sexy for a middle aged man in poses pics. Still a fat ass sitting on the couch.
The wife digs me so I got that working.
Bench is tomorrow and the real test of this keto trial…
Hey Hog
Impressed that you can hold on to losing weight and still progress on the strength.
That Keto thing, really works for you.
When I lost weight that’s over a year ago, I lost all kinds of strength.
Bench day: 02/05/18. Crushed it!
New PRs for my poverty bench. It’s growing.
Bench:
45x10
95x5
115x5
135x5 felt like butter knew it was gonna be a good day
145x5
165x5 easy
+185x12 (RPE 8) rep pr
?205x5 (RPE 9.5) rep pr +2
Was supposed to do 195 did 205 instead
Paused sets
175x5 exploding off the chest
155x5
155x5
155x5
155x5
155x5 (did some double dip on these. Go to chest pause push up 3-4 inches back to chest then up.) got cocky with it.
Incline:
45x10, 95x10, 115x10, 135x10, 135x10 last set was hard as hell.
Wide grip lat pulls:
Back was strong on the first working set and had to pause the second to finish. It was trashed by the third
40x10, 110x20, 20, 15
Bent over rows: added something challenging tonight went from 135 to 155
45x10
155x15. Heavy in a good way
155x13 need to focus core tight
155x12 whew good weight!
DB hammer curls:
30x20, 20, 15 nice pump
DB tricep kick backs:
30x20,20,15. Felt these tonight! No pump 
Wide grip bench: tired 1hr 30 min into workout
45x10,
95x10,
115x10 shoulder funky and wasn’t able to stabilize it good so dropped the weight
95x20 all good
SS finisher:
DB delt flys/ DB push press 30* incline/ vhandle row seated/ face pulls
30x15/ 30x15/ 110x20/ 60x20
30x15/ 30x15/ 110x20/ 60x20
30x15/ 30x15/ 110x20/ 60x20
BW push-ups: didn’t want to
13,11,10
Totally gassed. 1 hour 45 min. 
He is what my old ass did today…
That’s one hell of a bench workout!
Squat day: 2/05/2018
Am weight 239.
Squat:
45x10
115x5
135x5
155x3
185x3
195x3
+225x10
?235x5
195x5
+175x12 (was gonna try for 20 and just pussed out)
RDL:
45x10,
135x8 (this weight is feeling like bar weight, very light.)
165x8
205x8
205x8
Lying leg curls:
65x20,18,13.
Good mornings:
45x10, 135x15,15,15. This was a new working weight and didn’t want to push it too much.
SS: hang knee raise/ decline sit-ups
20/20, 20/20, 20/20.
hkr did full leg extended raise every 5 count!
Last 5 sit-ups were gut checks
BB Walking lunges:
95x10, half assed form didn’t bother with any other sets.
Farmer walks with trap bar: 135x 20yds
Was a complete puss on a couple of working sets today. You never get the day back to do it right or grind so…don’t be a puss!
02/09/2018 OHP
OHP
45x10
65x5
75x5
85x5
95x3
115x3
+125x10 rep pr
?135x5 rep pr
115x5
95x12 rep pr
CGB: weight and rep pr
45x15, 115x8, 135x8, 155x8, 155x8
Lat work
Wide grip: 50x10, 110x20,20
Cl grip: 110x20
Rev cl: 110x20. Hold this weight once more
Power clean: (I hate these so much)
45x10, 115x17, 115x18, 115x16 rep pr
Skull crushers with BB:
65x 20, 15, 12
BB curls: (pop in right bicep need warm up set low weight)
65x20, 20, 20
SS finisher:
bench dips/ face pulls/ preacher curl/ over head tri extension with rope
25/ 40x25/ 35x25/ 40x30
25/ 40x25/ 35x25/ 40x30
Wanted a third set but arms were trash
Huge bi and tri pump
1hr:20min
nice workouts hog
It’s raining PR’s on you man … awesome.
02/10/2018: Dead Lift day
DL:
45x10
135x5
185x5
205x5
275x3
+295x12 rep pr. (RPE 6-7)
?315x5 rep pr. (RPE 8)
?315x5 (RPE 8)
35lb plate deficit w pause
275x5
225x5 x5
Ft squat:
45x10, 118x8, 135x8,
165x8 rep&weight pr (RPE 9)
Lying leg curls:
65x20, 20, 15. Hope to get 20s next time
Snatch grip rack pulls from knee:
45x10, 95x5, 135x5
155x20, 185x20, 185x20 rep & weight pr
(Grip was not good on the last set)
SS hang knee raise/ decline sit ups
20/ 25lbx20, 20/25x20, 20/25x5
HKR 5 rep full leg out much easier
GHR: 135x15, 135x15, 135x20
BB Walking lunge: 65x7 right knee felt wonky shut it down may be done with these…
Deadlift form check plz
@The_Myth @guineapig @MarkKO @FlatsFarmer @mortdk @Frank_C
@MrRezister here my log. What part of AR you from?
