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  #281  
Old 04-12-2017, 04:52 AM
cockswole_gentlemen cockswole_gentlemen Is Off Line
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Pm
45 minutes on treadmill incline 4.

Apparently, I was unwittingly starving myself. I've averaged 3000 calories per day, the last 4 days, and I reached a new low weight tonight.

It's a pain in the ass to log on keto as I use more butter and coconut oil when I cook. I also use cream in my coffee. I'm​ being patient and measuring my usage so I can be more accurate.
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  #282  
Old 04-13-2017, 03:40 AM
cockswole_gentlemen cockswole_gentlemen Is Off Line
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Tonight I supersetted leg extensions and leg curls
Leg extensions
120/40
135/30
150/20
165/15
180/10
195/8
210/6
225/4

Leg curls (could have been a bit heavier)
50/40
60/30
65/20
75/15
90/10
100/8
115/6
130/4

Seated calves
100/50+30+25

Calories 2773
70% fat
22% protein
8% carb
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  #283  
Old 04-13-2017, 07:39 AM
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Nice work. If I go over 8 reps at any weight on hamstring curls I am going to cramp.
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  #284  
Old 04-14-2017, 03:53 AM
cockswole_gentlemen cockswole_gentlemen Is Off Line
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Alt dumbbell curls supersetted with triceps dumbbell behind head.

Curls
10/40
15/30
20/20
25/15
30/10
35/8
40/6
45/4
30/12

Triceps
20/40
25/30
30/20
35/15
45/10
55/8
65/6
75/4
55/13
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  #285  
Old 04-16-2017, 02:00 AM
cockswole_gentlemen cockswole_gentlemen Is Off Line
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Pec deck
120/40
135/30
150/20
165/15
180/10
195/8
210/6
225/4

Bench machine
165/10+8+6+5

Dumbbell side laterals
10/40
10/30
12/20
12/15
15/12
15/10
20/8
20/6

Rear delt crossover
20/40
25/30
30/20
35/15
40/10
45/8
50/6
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  #286  
Old 04-17-2017, 07:02 AM
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some supplements for weight loss. Nope, not here

Last edited by A1food4u; 04-17-2017 at 09:09 AM.
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  #287  
Old 04-18-2017, 03:11 AM
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Wide grip lat pulldown
75/40
90/30
105/20
120/15
135/10
150/8
165/6

Rack pulls
185/30
225/15
275/10
295/8
315/6
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  #288  
Old 04-19-2017, 04:18 AM
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That back workout knocked the crap out of me. I missed legs in there somewhere, but didn't have enough in the tank tonight. Did arms in superset fashion.

Dumbbell skull crushers
30/40
40/30
50/20
55/15
60/10
65/8
70/6

Alt dumbbell curls
15/40
20/30
25/20
30/15
35/10
40/8
40/6

Did a little circuit after that with lighter weights consisting of rack pulls, bent over rows, and hammer chest. Did about 15 reps of each 3 times.
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  #289  
Old 04-20-2017, 04:25 AM
cockswole_gentlemen cockswole_gentlemen Is Off Line
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Bw squats 20

Squats on bench
135/20
185/15
205/10
225/8
245/5

Then did a circuit of bent over rows, bench machine, and dips. Four times around with 12 reps each.

Did some foam rolling on my hip and IT band area afterward. I've never done this before so just followed a tutorial that I saw. We'll see if this offers any additional improvement.
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  #290  
Old 04-21-2017, 03:35 AM
cockswole_gentlemen cockswole_gentlemen Is Off Line
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Chest press machine
105/40
120/20
135/15
150/10
165/8
180/6

Lateral dumbbell raise
10/40
12/20
12/15
15/12
15/10
20/8

Cable cross
50/20
60/15
65/10

Reverse cross
25/30
30/20
35/15
40/10
45/8
I am pretty beat up. Staying away from the gym tomorrow. Hopefully, I can get a good 9-10 hours of sleep.
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