15/8/08 - friday - shoulder/traps/forearm day

0630: 3 half boiled eggs + 2 tablespoon carotino oil + multi vits
0930: 1 scoop whey + 1 tablespoon peanut butter
1200: fried chicken, sardin, vege + 2 tablespoon carotino oil
1530: 1 scoop whey + 1 table spoon peanut butter
1900: some pork, steamed vege + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1 tablesspoon carotino oil + Vitamin E

Seated Military Press
1 x 10 x45lbs
2 x 8 x 60lbs
1 x 8 x 55lbs
1 x 8 x 50lbs
1 x 8 x 45lbs

Dumbbell shoulder press
1 x 10 x 8kg (each hand)
3 x 10 x 10kg

Seated Bent Over Rear Delt Raise
1 x 10 x 4kg (each hand)
3 x 10 x 5kg

Side lateral raise
4 x 10 x 4kg (each hand)

Front Dumbbell Raise (palm facing down version)
1 x 10 x 5kg
4 x 10 x 6kg

Front Dumbbell Raise (hammer version, palms facing each other)
3 x 10 x 5kg
2 x 10 x 6kg

Standing Dumbbell Upright Row
1 x 10 x 7kg
3 x 10 x 8kg

Dumbbell Shrugs
4 x 12 x 25lbs (each hand)

time used: 1 hour 23 minutes

remarks: didnt manage to complete the forearms workouts, the gym was closing so i just skipped it.. been eating a lot during weekends, all meat and fats only.. lacking some vegetable

18/08/08 - monday - chest/triceps day

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + onions + carotino oil, wrapped in cabbage.
0930: 1 scoop whey + 1 tablespoon of peanut butter
1200: fried chicken breast, chicken drumstick, pumpkin + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon of peanut butter
1900: some pork + egg plant + green peas + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake + grounded flaxseed
2330: 1 cheddar cheese + Vitamin E

Workout:
flat dumbbell bench press
1 x 10 x 25lbs
1 x 6 x 35lbs
3 x 8 x 30lbs

Chest flyes (flat)
1 x 10 x 6kg(each hand)
3 x 10 x 7kg

Inclined dumbbell bench press
4x 8 x 25kg(each hand)

Chest flyes (inclined)
2 x 10 x 6kg
2 x 10 x 7kg

machine assisted body weight dips
3 x 10

triceps extension:
5 x 5~8 x 4kg (each hand)

triceps pulldown
1 x 10 x 40lbs
4 x 10 x 50lbs

time used: 1 hour 27 minutes

remarks: was not doing well like last week, slight drop on strength level, maybe it's because of my diet.. my left delts are feeling kinda pain, it's like twitching whenever i lower down my left arms.. i started to feel this at the end of inclined DB chest press. i think it's because i lifted up/down too fast during inclined chest press
thank god today is legs day..

you are having quite clean diet. So how long have u been on this diet ? and how much bf % now ?

today should mark 1 month i'm into this diet. still doing good, progressing slowly. i dont measure my bf these days, but noticable reduction in my waist line is good enough.


19/08/08 - tuesday - legs/abs

Diet:
0630: 3 half boiled eggs + 1 cheddar cheddar cheese + 2 tablespoon carotino oil + multi vits
1000: 1 scoop whey + 1 tablespoon peanut butter + some grounded flaxseed
1200: chiken drumstick + scambled eggs + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon peanut butter + some grounded flaxseed
1900: some pork + steamed brocolli + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake + some grounded flaxseed
2330: 2 fried eggs + Vitamin E

Workout:
Squat
1 x 10 x 45lbs
1 x 6 x 115lbs
2 x 6 x 105lbs
2 x 6 x 95lbs

Machine Leg press
1 x 10 x 150lbs
3 x 10 x 200lbs *full stack already*

Seated Calf raise
1 x 12 x 50lbs
4 x 12 x 60lbs

Lying Leg curls
1 x 10 x 50lbs
3 x 10 x 60lbs

Knee / Hip Raise On Parallel Bars
3 x 10

Inclined crunch *lost motivation for crunches already*
3 x 5~7

Reversed crunch
3 x 10

Front bridge
3 x 1 minutes

time used: 1 hour 15 minutes

remarks: bad workout day, couldnt squat up to last week performance. left delts are still slightly painful sometimes.

is your diet ketogenic? i don't really see any carbs there.

well, i stated : high fat high protein diet in 1st page, so yeah, it is.

actually there are carbs in it. The peanut butter, pumpkin, cheese and vege contains carb.

This post has been edited by kurtkob78: Aug 20 2008, 08:46 AM

hello dude...just wanna ask you whats front bridge lol...is it an abs exercise?
i need to start doing some abs already..

yeah, there is. unavoidable. cheese has actually very low carb, real cheese shouldnt have carb at all.

front bridge is another name for 'plank'. it's for abs.

nice nice, so you're taking really low carbs without becoming ketogenic?

ohh planks...thanks dude...

I Think he's already in ketosis state, where the body use fat as source of energy instead of carb. Cause carb will be utilise quite fast.

thanks for the explaination.

20/8/08 - off day
nothing much, i eat eat eat and eat.

Hey dude how much bodyfat % you shed off ever since you started keto ?

Hey.. what's up? You're planning to gain muscle but you're on keto? Bad mistake imo. Workouts look ok but you're taking way too long. I now complete 20 sets in 45-50 mins. More work in less time = more intensity. The time taken to rest should be when you partner is executing his set. If not, jsut time yourself with your watch.

i'm not sure how much bf i shed off, 'cause i seldom measure it in my gym. i go to gym at night, and when i finish my workout, they're closing already. when i first started, i was 62kg, currently about 57kg. i'd say that 5kg is water + fat, i hope muscle weight is not included in the weight that i lost.

hmm.. i'm taking advices from 4Rings, what would you recon dude? particularly on my diet. i wanna gain, but at the same time i wanna lose the love handles. is it doable? i mean 2 goals that kinda contradict with each other. i'm working out alone, no partner, but i do keep track of time. i normally rest 1 to 2 minutes between each set. sometimes just slightly longer. i will try to cut down the rest time.

21/8/08
Diet:
0630: low carb sandwitch - 5 hardboiled eggs + butter + 2/3 can of tuna + onions, wrapped in lettuce + carotino oil +multivits + Vit E *i make this huge portion and eat it for breakfast, morning snack and afternoon snack*
1000: low carb sandwitch, 1 tablespoon peanut butter + some grounded flaxseed
1200: chicken drumstick, eggplants, fried chicken breast + 2 tablespoon carotino oil
1530: low carb sandwitch + 1 tablespoon peanut butter + some grounded flaxseed
1900: steamed fish, carrots, brocollis + 2 tablespoon carotino oil + some grounded flaxseed
2200: 2 scoop of whey protein shake + some grounded flaxseed
2330: 1 tablesspoon carotino oil + Vitamin E

Workout:
barbell row
1 x 10 x 45lbs
1 x 10 x 55lbs
1 x 10 x 60lbs
1 x 10 x 55lbs
1 x 10 x 50lbs
1 x 10 x 45lbs

Deadlift
1 x 10 x 75lbs
2 x 8 x 95lbs
1 x 6 x 105lbs
1 x 8 x 95lbs

Weighted Hyperextensions (Back Extensions)
1 x 10 x 0kg
3 x 10 x 14kg

Wide-grip Lat pulldown
1 x 10 x 50lbs
3 x 10 x 60lbs
2 x 10 x 60lbs (was told by the trainer there not to use ultra wide grip, so i use a smaller grip)

Machine row (mid row)
1 x 10 x 40bs
1 x 10 x 60lbs
3 x 10 x 50lbs

One arm cable row
1 x 10 x 30lbs
3 x 10 x 40lbs

Underhand Cable Pulldowns
1 x 10 x 60lbs
3 x 10 x 70lbs

Seated cable row
1 x 10 x 40lbs
1 x 6 x 60lbs
3 x 10 x 50lbs

Alternate dumbbell curl
1 x 10 x 7kg
3 x 10 x 8kg

time used: 1 hour 25 minutes

remarks: not feeling pumped in gym. wasn't really focusing on lifting. i lost concentration after my rows and deadlifts.

I think you shouldn't blindly follow the ideas of others ... Try out which works best for you. You seem to be not on form for most of the time ... Could be due to your diet.

yeah, try and error. something was bothering my mind this week. something from my workplace.. work stress i guess.. but anyhow, i am back on track last night.


22/8/08 - friday - shoulder/traps/forearm
0630: 3 half boiled eggs + 2 tablespoon carotino oil + multi vits + 1 cheddar cheese
0930: 1 scoop whey + some grounded flaxseed + 1 tablespoon peanut butter
1200: fried chicken, chicken drumstick, vege + 2 tablespoon carotino oil
1530: 1 scoop whey + some grounded flaxseed + 1 table spoon peanut butter
1900: steamed fish, carrots, brocolli, cabbage + 2 tablespoon carotino oil + cheese
2200: 2 scoop of whey protein shake + grounded flaxseed
2330: 2 steamed eggs with tuna flakes + Vitamin E

Seated Military Press
1 x 10 x45lbs
2 x 6 x 55lbs
2 x 6 x 50lbs

Dumbbell shoulder press
1 x 10 x 8kg (each hand)
4 x 10 x 10kg

Seated Bent Over Rear Delt Raise
1 x 10 x 5kg (each hand)
3 x 10 x 6kg

Side lateral raise
3 x 10 x 5kg (each hand)
*supersetted with another version, but still working on lateral*
3 x 10 x 5kg

Front Dumbbell Raise (palm facing down version)
4 x 10 x 6kg

Front Dumbbell Raise (hammer version, palms facing each other)
4 x 10 x 6kg

Standing Dumbbell Upright Row
1 x 10 x 7kg
4 x 10 x 8kg

Dumbbell Shrugs
2 x 10 x 25lbs (each hand)
2 x 10 x 35lbs

time used: 1 hour 14 minutes

remarks: as darklight suggested, i try to make the rest between sets to be 1 minute. was sweating a lot.. i've got back the mood/focus/motivation too. maybe because there was less people in the gym. i'll try to get a training partner soon, to fire up my motivation

25/08/08 - monday - chest/triceps day

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + onions, lettuce + multivits
0930: 1 scoop whey + 1 tablespoon of peanut butter + gounded flaxseed
1200: chicken drumstick, sardin + some vege + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon of peanut butter + gounded flaxseed
1900: some pork + lotsa brocolli, cauliflower + some grounded flaxseed + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake + grounded flaxseed
2330: Vitamin E

Workout:
flat dumbbell bench press
1 x 10 x 25lbs
2 x 10 x 30lbs
2 x 6 x 30lbs

Chest flyes (flat)
4 x 10 x 6kg(each hand)
1 x 10 x 7kg

Inclined dumbbell bench press
4x 9 x 25lbs (each hand)

Chest flyes (inclined)
4x 10 x 6kg
1 x 10 x 7kg

machine assisted body weight dips
4 x 10

triceps extension:
3 x 8 x 4kg (each hand)
2 x 6 x 5kg

triceps pulldown
1 x 10 x 50lbs
4 x 10 x 60lbs

G-machine chest press
1 x 10 x 50lbs
3 x 9 x 60lbs

time used: 1 hour 18 minutes

remarks: managed to keep the workout intensed, just that sometimes had to queue for bench/dumbbells. quite satisfied. upper body is having slight soreness now

This post has been edited by yeahs4.1: Aug 27 2008, 08:10 AM

26/08/08 - tuesday - legs/abs

Diet:
0630: 3 half boiled eggs + 1 cheddar cheddar cheese + 2 tablespoon carotino oil + multi vits
1000: 1 scoop whey + 1 tablespoon peanut butter + some grounded flaxseed
1200: fish + scambled eggs + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon peanut butter + some grounded flaxseed
1900: some pork + cauliflower, lettuce + some grounded flaxseed + butter
2200: 2 scoop of whey protein shake + some grounded flaxseed
2330: 2 steamed eggs with tuna + Vitamin E

Workout:
Squat
1 x 10 x 95lbs
3 x 8 x 115lbs
1 x 6 x 115lbs
1 x 8 x 95lbs

Machine Leg press
1 x 10 x 150lbs
4 x 10 x 200lbs

Seated Calf raise (212 tempo)
1 x 10 x 50lbs
4 x 10 x 70lbs

Lying Leg curls
1 x 10 x 50lbs
4 x 10 x 60lbs

Knee / Hip Raise On Parallel Bars
5 x 10

Inclined crunch
3 x 10

Reversed crunch
3 x 10

Front bridge
3 x 1 minutes

time used: 1 hour 18 minutes

remarks: wasn't able to walk to the sit up bench after squat and leg press. upper body is still havong soreness from mondays workout