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Old 11-11-10, 00:46   #61
Emmet
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Breakfast - 1 egg, 2 rashers, 2 sausage
Lunch - Cheese, salami, ham, cucumber, turkey + boiled egg (basically a luncheon meat salad
Dinner - Stir fry with steak pieces, mange tout, peppers, and baby sweetcorn + Serving of cauliflower and brocolli with cheese.
Snacks during the day - Brazilian Nuts, Pepperoni Crisps (just microwave them), lunch meat rolls (just cheese/sundried tomatoes in them).
After gym - Tinned Tuna and some cucumber with dressing.

I also successfully made some flax seed focaccia bread which I had over the course of a week, was very helpful as on keto, you don't get much fibre, and the ground flax seed meal really helps things, eh, move along!
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Old 11-11-10, 01:11   #62
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Quote:
Originally Posted by Emmet View Post
Breakfast - 1 egg, 2 rashers, 2 sausage
Lunch - Cheese, salami, ham, cucumber, turkey + boiled egg (basically a luncheon meat salad
Dinner - Stir fry with steak pieces, mange tout, peppers, and baby sweetcorn + Serving of cauliflower and brocolli with cheese.
Snacks during the day - Brazilian Nuts, Pepperoni Crisps (just microwave them), lunch meat rolls (just cheese/sundried tomatoes in them).
After gym - Tinned Tuna and some cucumber with dressing.

I also successfully made some flax seed focaccia bread which I had over the course of a week, was very helpful as on keto, you don't get much fibre, and the ground flax seed meal really helps things, eh, move along!
That sounds doable actually. I do love protein. Looks more fun than a load of shakes also. Obv would get boring after a while as with any diet.

Just did a quick check on my carbs. Around the 100 mark if I go the whole hog which isn't typical so I'd guess at around 90g on average. My aim was <100g at the start of the diet so I'm just about there. My usual carb intake would be around 3 times that if not possibly more. I remember a few years ago when I used to log everything that I'd eat for the day I'd often go over 500g carb for the day. Yes I was that obsessive!

Serious respect @ <20g. What's the carb cut off for ketosis again? 30 or 40g for the day?
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Old 11-11-10, 01:17   #63
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It depends for a lot of people, I found that I wasn't entering ketosis until I got down below 20g, but once there, I could push out to 30 and still stay in. Some people will get away with up to 50 I think.

The Fat content of your food is pretty important on it, that's why there's eggs, cheese, nuts etc with all the meals. Fat becomes your main energy source. That Kyle MacDonald book possinbly overdoes all the information, but it was pretty damn helpful.
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Old 11-11-10, 01:21   #64
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You weight training as well Emmet?

Start a log if so. Even if you're just doing keto it'd be nice to see how you're getting on. We need more logs around this place.
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Old 11-11-10, 01:29   #65
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Started about 8/9 weeks ago. Doing the stronglifts 5x5. Not really at a stage where its much use to make a log imo!

Nobody wants to read about me failing on my 3rd rep of 4th set benching 55!
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Old 11-11-10, 01:41   #66
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We all have to start somewhere. If you keep at it you'll be laughing at that post in 6 months time while benching 80-90 for reps. I guarantee it. Feck benching anyway, squats and deads are the ultimate gutcheck exercise. I miss them

I'd defo read it btw
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Old 11-11-10, 02:23   #67
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Amount lifted isn't important imo.
I was I started at like 50kg and barely managed 1 set.
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Old 16-11-10, 02:39   #68
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Didn't start anything today. I wasn't in the right frame of mind.

Got a text this morning saying one of my ex-teamates cracked three vertabrae yesterday in training with his new team. He's in a high threat ward at the moment. Hopefully he'll be ok.

Will get a move on with it tomorrow.
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Old 17-11-10, 23:37   #69
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Phase 3 Day 1
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Chest and Back


*Superset A*

Dumbell Bench Press
15 x 8
30 x 5
38 x 8,8,7,5

Inverted Row
BW x 12,12,6+6,6+4


*Superset B*

Incline Barbell Press
Bar x 5
60 x 8,8,6,8

Close Grip Lat Pulldown
80 x 4 x 8


*Superset C*

Flat Bench Dumbell Flyes
14 x 4 x 12

Wide Grip Seated Row
55 x 8 - too light
65 x 3 x 8 - still a bit light but I'm lazy and felt sick


Cardio

Walking @ brisk pace with heavy gym bag - 5km approx
-----------------------------------------------------------------------------

Fate transpired against me yesterday so finally got going today. Paid my annual membership too.

Felt sick as usual after 3rd set of 2nd superset. Went to the toilet and just chilled for a min. Some idiot had the heating on in the weights section. Made it a lot harder.

Weighed myself in the gym. I'm now 89kg. I think I was 94kg at my heaviest (and strongest ) so that's a loss of 5kg since the start of the diet iirc. Happy enough with that.

Gonna take some of Emmet's advice/diet. Got myself a heap of crispy unsmoked bacon strips in M&S earlier. Taste a bit like scampy fries nom nom.
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Old 20-11-10, 00:39   #70
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Phase 3 Day 3
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Bi's and Tri's


*Superset A*

Close Grip Bench Press
Bar x5
40 x 5
60 x 5
75 x 12,8,7,8

Standing Barbell Curl
35 x 4 x 12


*Superset B*

Skullcrushers
EZ curl bar + 25kg x 12,12,10,12

Standing Dumbell Hammer Curl
12 x 10,8,8,8


*Superset C*

Straight bar pushdown (cable)
55 x 9,9,9,8

Dumbell Preacher Curl

10 x 12,12,10,10


Cardio

X-trainer
30 mins @ Lv 13 on random + 5 min cool down = 28 mins forward + two 30 sec forward sprints with 30 secs rest in between.

Warm-down: usual
----------------------------------------------------------------------------

Nothing much to add. Cardio felt kinda hard.

Pukefest coming up on legs/shoulders day.
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Old 25-11-10, 18:03   #71
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-----------------------------------------------------------------------------
Warm-up: usual

Weights - Legs and Shoulders



*Superset A*

Barbell Lunges (reps each leg)

Bar x 1 x 5
40 x 1 x 5
60 x 1 x 5
75 x 4 x 8

Military Press
Bar x 1 x 8
40 x 1 x 5
55 x 1 x 8
52.5 x 3 x 8


*Superset B*

Bulgarian Split Squats (reps each leg)
14 x 4 x 8

Seated Dumbell Shoulder Press
20 x 2 x 8
22 x 2 x 8


*Superset C*

Lying Leg Curl
20 x 10,8,8,8

Dumbell Lateral Raise
8 x 4 x 10

----------------------------------------------------------------------------

Didn't get sick

Finished up the diet on Tuesday. I'd had enough tbh. Happy with my weight now. Seem to be levelling off @ 89.5kg.

My back is feeling much better. I'd guess around 80% there now. Pretty sure my problems are down to tight hamstrings and glutes. Learned some new stretches and they're doing the business. Still haven't seen a physio but I will do so before I start squatting again.

I actually feel bigger than I was at the start of the diet in terms of my frame. My clothes feel tighter. Must get a few measurements done to see the results.
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Old 30-11-10, 18:34   #72
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Thursday 30th November
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Chest and Back


*Superset A*

Bench Press

Bar x 2 x 5
40 x 5
60 x 5
75 x 3
90 x 8,8,5,6

Inverted Row
BW x 12,12,10,9+3


*Superset B*

Incline Dumbell Press
30 x 4 x 8

Close Grip Lat Pulldown
90 x 4 x 8


*Superset C*

Flat Bench Dumbell Flyes
14 x 4 x 10

Chest Supported Seated Row (Machine)

65 x 4 x 8


*Superset D*

Cable L's
6.75 x 3 x 12

Back Extension
BW x 3 x 12


Cardio

X-trainer
30 mins going forwards @ Lv 13 + 5 min cool down. Two 30 sec sprints at the end with 30 secs rest in between.


Warm-down: usual
----------------------------------------------------------------------------

Everything was fine. Nothing major to report.
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Old 03-12-10, 17:54   #73
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Went to the gym today. It was closed. FML.

I was in training mode so I decided to walk home. Took the scenic route - around 6k. Went as fast as I could without slipping. Good fun. Love walking in the snow.

There's a field up near my house that's absolutely covered in snow. Would love to do a Rocky IV montage

I'll double up legs and shoulders with biceps and triceps next time.
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Old 13-12-10, 23:03   #74
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Monday 13th December
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Legs and Shoulders


*Superset A*

Barbell Lunges (reps each leg)
Bar x 1 x 6
40 x 1 x 5
60 x 1 x 5
75 x 4 x 8

Military Press
Bar x 1 x 8
40 x 1 x 5
52.5 x 4 x 8


*Superset B*

Bulgarian Split Squats (reps each leg)
16 x 4 x 8

Seated Dumbell Shoulder Press
22 x 8,8,8,7


*Superset C*

Lying Leg Curl
20 x 3 x 8

Dumbell Lateral Raise
8 x 4 x 8


Warm-down: gym was closing. Will do at home.
----------------------------------------------------------------------------

Lunges are the devil's exercise. A one way ticket to jellytown.

Everything else felt nice. Good to get a session in after the snow and before the possible onslaught due later in the week.
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Old 16-12-10, 23:44   #75
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Thursday 16th December
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Chest and Back


*Superset A*

Dumbell Bench Press
15 x 8
30 x 5
40x 8,7,6,4

Inverted Row
BW x 12,10+2,8+2,8+2


*Superset B*

Incline Barbell Press
Bar x 5
60 x 4 x 8

Close Grip Lat Pulldown
92.5 x 8,8,6
90 x 8


*Superset C*

Flat Bench Dumbell Flyes
14 x 4 x 10

Close Grip Seated Row
65 x 4 x 8


*Superset D*

Cable Ls
6.25 x 3 x 12

Back Extensions
BW x 3 x12
-----------------------------------------------------------------------------

I was a bit ambitious with the 40s but wanted to give them a shot. Horrible drop off on the last set.

I need to do some ab work. It's been a while.
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Old 20-12-10, 23:33   #76
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Monday 20th December
-----------------------------------------------------------------------------
Weights - Bi's and Tri's


*Superset A*

Close Grip Bench Press

Bar x 2 x 8
40 x 6
60 x 5
80 x 8,8,8,6

Standing Barbell Curl

40 x 8,8,8,6


*Superset B*

Skullcrushers
EZ curl bar + 30kg x 4 x 10

Standing Dumbell Hammer Curl
14 x 4 x 8


*Superset C*

Straight bar pushdown (cable)
55 x 4 x 10

Dumbell Preacher Curl

12 x 4 x 8


Ab Rope Pulldown
62 x 15
71 x 2 x 12

Warm-down: usual
----------------------------------------------------------------------------
Took me two hours to get to the gym today in the snow. Enjoyed it when I did finally get there.

Raised most of the weights as I'm sick lifting light. Targeting mostly 8 reps now.
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Old 31-12-10, 16:09   #77
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Friday 31st December 2010
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Legs and Shoulders


*Superset A*

Barbell Lunges (reps each leg)
Bar x 1 x 6
40 x 1 x 5
60 x 1 x 5
75 x 4 x 8

Military Press
Bar x 1 x 8
40 x 1 x 5
52.5 x 4 x 8


*Superset B*

Bulgarian Split Squats (reps each leg)
14 x 4 x 8

Seated Dumbell Shoulder Press
22 x 4 x 8


*Superset C*

Lying Leg Curl

20 x 3 x 8

Dumbell Lateral Raise
8 x 3 x 10


*Superset D*

Glute Machine (reps each leg)
85 x 4 x 8

Seated Calf Machine
40 x 4 x 12


*Superset E*

Hip Abduction Machine
105 x 4 x 12

Hip Adduction Machine
105 x 4 x 12


*Superset F*

Ab Rope Pulldown (different cable machine than last time)
48 x 2 x 15

Back Extension Machine
BW x 2 x 12


Trip to the toilet for some puking

Warm-down: usual


Weights - Impromptu Bench Session - 1 rep max test

Bar x 5
60 x 5
80 x 3
90 x 1
100 x 1
110 x 1 *token PB*
115 x fail
----------------------------------------------------------------------------

Added in some more exercises. Gym now closed til 4th Jan so wanted to get the important stuff in.

Spur of the moment bench session was fun. Would've like to have hit my goal but a PB at lighter bodyweight will have to do. Haven't lifted more than 90kg for benching in around 3 months so any PB is a good one.
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Old 31-12-10, 16:15   #78
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Quote:
Originally Posted by Lurker23 View Post
Short-term goals (hopefully by Christmas)
Squat - 200 FAIL
Bench - 115 FAIL
Deadlift - 220 FAIL
Military Press - 80 FAIL
Power Clean - 90 FAIL
Doing this for completeness sake. Would have hit them easily without injury but I will hit them sooner rather than later.

I have some goals in mind for 2011 once I get healthy again. I'll think about it some more today and post them up tomorrow.
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Old 05-01-11, 22:27   #79
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Wednesday 5th January
-----------------------------------------------------------------------------
Warm-up: usual

Weights - Chest and Back


*Superset A*

Bench Press
Bar x 2 x 5
60 x 4
75 x 3
90 x 8,8,8,6

Inverted Row
BW x 12,12,12, 8+4


*Superset B*

Incline Dumbell Press
28 x 4 x 8

Close Grip Lat Pulldown

95 x 8,8,6,5


*Superset C*

Flat Bench Dumbell Flyes
14 x 4 x 10

T-Bar Row
60 x 4 x 8


*Superset D*

Cable L's
6.75 x 3 x 8

Back Extension
BW x 3 x 12


Warm-down: usual
----------------------------------------------------------------------------

Dumbell Press was too light. Didn't realise I'd done 30kg last time. Couldn't find it in my notepad. Grip died on the lat pulldown.

My warm-up and warm-down to follow.
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Old 05-01-11, 22:44   #80
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I'm used to doing full body workouts and haven't adjusted my warm-up now that I'm doing isolated bodyparts. Simply because I feel my warm-up gets me in the right frame of mind for lifting and it's kind of a superstituous thing too I suppose.

Warm-up (not in order)

Cat/camels
bird dogs
side-lying trunk twist
calf stretch
fire hydrants
front wrestler's bridge back-forth and side to side
back wrestler's bridge back and forth
supine bridges
leg whips
Single-leg supine bridges
anterior-posterior leg swings
side-to-side leg swings
supine scorpions
prone scorpions
hip corrections
yoga twist
side twist
bent knee twist
bottom of squat stretch with elbows pressing into knees
high knee walks into single leg lunges
cradle walks
scap push-ups
hand walks
overhead dislocations
toy soldiers
single leg RDL
reverse warrior lunge with twist
squat to stand
prone ITB/TFL stretch
kneeling rockbacks


Mostly dynamic stuff with a few static ones thrown in. Some are more advanced than otheres. I do most for about 6-8 reps (per leg if applicable). I'll do more if needs be i.e. if I feel tight in a certain area. Takes about 10-15 mins. That's all I can remember. I'm constantly adding in and taking out movements as I learn more advanced stretches.


Warm-down (not in order)

standing quad stretch
standing hamstring stretch (feet on ledge)
lying glute stretch
kneeling hip flexor stretch
sitting groin stretch (feet together pushing down on knees with elbows)
calf stretch
Leg crossover hip flexor stretch
lying hip flexor stretch (ankle on one foot over knee on the other and pull towards body)
some kind of PNF glute and hamstring stretch (if you can find a trainer to help you)
cat stretch
knees pulled into chest (lower back stretch)
overhead tricep stretch
doorway biceps stretch
side deltoid stretch
arms behind back chest stretch
hands locked in front of you outstretched (back stretch)
arm behind back shoulder stretch
wall hip flexor mobilizations


Most are held for 30 secs each side or so, prob around half that for lower back ones. I can't remember them all tbh but that's most of them. Takes around 15 mins on average.
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