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Thread: kountroyale's training journal
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04-10-2015, 03:22 PM #31
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I almost fell over doing the 140 bulgarians, yoga has helped my balance but that bar is soo long and unweildy
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04-11-2015, 06:47 PM #32
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Going to start the keto diet back up tomorrow so I'm gonna do a good full body workout to help push me into ketosis as quick as possible.
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04-12-2015, 02:21 PM #33
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Day one of Keto
Full body work out to deplete 4 sets of 8 on everything
Pull ups
bench press dumbells 50s
iso-lat pull down 55lbs
dips
shoulder press
tricep extensions
face pulls
cable crunches
stiff leg deadlift with 135 for 10
deep squats with 135 (Ass to the grass)
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04-13-2015, 08:20 AM #34
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- Mar 2015
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Shoulders Biceps and triceps
8-6-4 rep scheme
Shoulder warm up to begin- i rotate my scapulas to warm up not only my delts but my infraspinatus, supraspinatus and the hidden subscapularis
Dumb bell shoulder press- 30s
Side delt raises- 10lbs
rear delt raises -25lbs
Front delt raises-35 plate for 4 & 45 plate for 2
body weight skull crushers
bicep cable single arm
hammer curl single arm cable
leg raises
Best part of the keto diet: cheese on my eggs
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04-14-2015, 09:18 AM #35
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- Mar 2015
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Legs today
3 sets 10-12
Barbel deep Squats 135 for 12
Calf raises seats 90
standing calf raises 190
leg extensions
leg curls
shrugs
cable crunches
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04-14-2015, 09:21 AM #36
How are you feeling on keto so far?
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-14-2015, 12:06 PM #37
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04-16-2015, 08:16 AM #38
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Rest day yesterday.
Today was chest/ back 5 sets of 5
T-bar rows
bench press dumb bells
pec flys
pull ups
dips
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04-17-2015, 03:39 PM #39
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- Mar 2015
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Double day today
Started with shoulders biceps and triceps
3 sets of 8-10
Shoulder press
hammer curl
overhead tricep extensions
front rear and side delt raises
shrugs
barbell curls
Tonight is Legs
Rep scheme 6 4 2
Squats
Deadlift Stiff legged
Leg extension
Leg curls
Abs
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04-18-2015, 08:48 AM #40
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04-18-2015, 09:30 AM #412016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-18-2015, 05:35 PM #42
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04-18-2015, 05:45 PM #432016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-20-2015, 08:55 AM #44
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Chest and Back yesterday
Reps 12-10-8
Decline bench
pullups
dips
t bar rows
face pulls
cable curls
Today was shoulders biceps triceps
5 sets of 5
Shoulder press standing with dumbells the 35s
front raises- 45lb plate
side raises- 20lb dumbells
rear delt raises 35lb dumbells
cable bicep curls single arm
cable tricep extensions single arm
roman chair for abs
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04-20-2015, 09:00 AM #45
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- Mar 2015
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Keto update as well.
Keto is easy for me. I'm already seeing some changes. I love melty cheese and I love poached eggs. I have my macros at about 45% protien 45% fat and 10% carbs, these macros have given me the most success in the past in terms of satiety and fat burn so that's what I go with. Once a week I do a refeed and once a week I add some carbs into my diet . I will not add any cardio, I'm just gonna lift because that also works for me. Slow and steady will win the body fat race. Hour(s) of cardio just destroy my body and make me too hungry.
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