Wedding preparation for next summer

[jrock645]

Cardio and conditioning day today.

10 minutes warmup on elliptical
USMC calisthenics
25 minutes elliptical w/ HR at 148+
5 sprints in the pool with fins and paddles

Did a little better than last week on the swimming. Finally turning the ketone strips purple, so things should take off soon. Down about 10lbs from the start of the week.

 

[jrock645]

Full body HIT this morning.

Leg extension x9 tut 1:12
Leg press x10 1:04
Calf raise x10 1:24
Machine row x9 1:07
Pec fly x8 1:34
Arnold press x7 1:01
Machine curl x5 :50
Smith bench x9 :37
Weighted myo crunch x12
Hanging knee raise x30
50 second plank
30 minutes incline walking, HR at 115
12 minutes in the sauna

Legs were sore today but added weight on the first few exercises. Rep cadence was a bit fast on a couple things but rep counts were up. I’ll try to slow it down. Forgot to look at my watch when I finished, so not sure about total time.

Diet has been absolutely perfect, same as what I posted a couple days ago, exact same meals and total intake every day. Only difference is yesterday I skipped lunch and had a 1lb ribeye for dinner. Calorie and macro count remained virtually identical.

1 week in, keto strips finally lighting up as of yesterday with some purple readings. Water and glycogen flush should be over. Weight at 219.5 as of this morning. Should be pure fatloss from here.

 

[jrock645]

Cardio and condition this morning, didn’t get a chance to post.

10 minutes warmup on elliptical
Calisthenics program
6minutes HIIT on bike, HR over 160 6 times
20 minutes on elliptical, HR at 148 or higher
14 minutes in the sauna

Another Wednesday, another cardio day. Never fun, but you gotta do it.

 

[jrock645]

Got in this morning for full body HIT

Calf raise x10 tut1:13
Abductor x10 1:21
ISO lat pull x7 1:10
Lateral raise x7 1:05
Face pull x9 1:03
Squat x25
Dip x10 :43
Incline press x7 :43
Myo crunch x12
Hanging knee raise x30

Total time 31 minutes

Not sure if the gym was busy or just coincidence but had to shuffle the order at every exercise because the equipment I needed was being used. Annoying. Need to slow down on a couple of these exercises, not sure how to do that since hey already FEEL really slow.

Still a lot of work left to do but 10 days in and I’m looking leaner. In a few days, I’ll take measurements and post two week progress notes. Diet has been spot on. Did have one plain bourbon while watching the game last night, but had that in lieu of my PM snack. Will cut a portion of almonds next week to lower calories to 2000.

 

[jrock645]

Cardio day today.

12 minutes warmup on the elliptical
USMC calisthenics
25 minutes elliptical with HR at 145

Pool was full so wasn’t able to do the sprint sets today. I’ll try tomorrow. Maybe a good thing, legs felt dead on the elliptical, was a bit of a struggle today.

Also, heading to the dr tomorrow about this cough I’ve been having. Never went away after my cold which was a solid month ago. Feel fine but it’s really annoying, probably doesn’t help my cardio.

 

[jrock645]

Got in this afternoon for some lifting. Wasn’t feeling all that motivated but got it done.

Leg extension x7 tut 1:09
Leg press x13 1:13
Calf raise x13 1:23
Machine row x6 :58
Pec fly x8 1:28
Smith bench x8 :45
Arnold press x6 :58
Machine curl x7 1:11
Myo crunch x12
Hanging knee raise x30
45 second plank

Total time 31 minutes

Also did 30 minutes incline walking.

Took weight and waist measured today. Weight at 216.4, down from 230 two weeks ago. Waist down by a smidge over 1.5”. Good start.

 

[spiderduncan]

Great log. 100% appreciate the attention to detail.

 

[jrock645]

Great log. 100% appreciate the attention to detail.

Thanks! Feel free to stick around, it’s quiet in here

 

[BEAST73]

Your Workout Sessions are Great Bro!

 

[jrock645]

Your Workout Sessions are Great Bro!

Thanks! The plan is to take the beaches of Ibiza by land, sea and air

 

[jrock645]

Cardio day.

USMC calisthenics
25 minutes elliptical
15 minutes sauna

Overslept today. Almost skipped out but got in and did something. Feeling. A bit sore. Not sure if it’s from the lower calories or from coming off vector about 10 days ago, but definitely taking a bit longer to recover. Skipped the HIIT on the bike today, though the calisthenics routine gets the HR up in a similar manner.

 

[jrock645]

Full body HIT this morning.

Squat x30
Abductor x7 tut1:03
Seated calf raise x8 1:25
ISO lat pull x5 1:01
DB incline press x5 :52
Lateral raise x6 1:03
Face pull x10 1:31
Dips x6 :54
Myo crunch x12

Total time 26 minutes

Really focused on slowing down a bit today. Traded reps for tut. Also did 20 minutes incline walking.

 

[jrock645]

Cardio and conditioning day today.

12 minute elliptical warmup
USMC calisthenics(aka 12 minutes of agony)
35 minutes elliptical(HR @ 130ish)
5 sprint sets in the pool with fins and paddles

If you ever start to get a little cocky feeling like you’re in pretty good shape, try some of these sprint sets.

 

[jrock645]

Today’s intake:

2217 calories 40c 145f 185p

I loosen up just a tad on my weekends. I keep it keto friendly but if the calories are a touch higher, I’m ok with that in getting a meal I enjoy. Been at just shy of 1800 calories all week. Tonight was a big New York strip steak with a couple slices of tomato and fresh mozzarella. Much more enjoyable than he usual burger patty and such. Had a “real good” low carb pizza after my workout earlier. Not a bad change of pace, those little pizzas.

 

[jrock645]

Full body HIT today.

Leg extension x5.5 tut1:10
Leg press x7 :56
Calf raise x12 1:54
Machine row x7 1:03
Pec fly x6 1:31
Smith bench x4 :48, then 6 speed reps after a few breaths
Arnold press x3 :31, 4 speed reps
Machine curl x7 1:05
Hanging knee raise x30
Myo crunch x12
1:05 plank
Forgot to look at my watch when I finished again, but had to be right at 30 minutes.

Also did:
30minutes incline walk
15 minutes sauna

Woke up at 214.4. Down 2lbs from last week. Maybe a half an inch down on the waist.

Booked the wedding/honeymoon trip today. Ibiza here we come! Just gotta keep putting the work in, and the body will be ready.

 

[jrock645]

Cardio day.

USMC calisthenics
HIIT on the bike, HR over 160 6 times
20 minutes elliptical HR 130 or so
10 minutes sauna

Felt kinda sore yesterday so was a bit concerned I’d feel kinda beat up this morning but felt pretty decent.

Took PowerFULL before bed last night and slept really deep until I woke up to piss at 3am. Felt like I’d been asleep for a really long time, couldn’t believe the clock when I woke up.

 

[jrock645]

Full body HIT this morning.

Abductor x9 tut 1:22
Seated calf raise x9 1:43
Squat x32
ISO lat pull x8 1:06
Db incline press x7 :54
Lateral raise x6 :54
Dips x7 :48
Face pull x10 1:28
Hanging knee raise x30
Myo crunch x12

Total time: 31 minutes

Fatigued early on the squats, was a real gut check to get the same number of reps as last week. Hit two more, but wanted 35. Backed off on the lat pull just a tad since I struggled last week. Might try going to an underhand grip on those next week and see how it feels.

Weight on the scale doesn’t seem to be changing but I’m definitely looking leaner around the mid section.

 

[spiderduncan]

I utilize IF and typically have decent meal right before bed, which means I always get up at night to urinate.

 

[jrock645]

Cardio this morning.

40 easy minutes on the elliptical.

Wanted to do some core work but had a late strt and had to rush into work because someone didnt show up.

Gonna back off on the HIIT and more intense conditioning work in favor of LISS cardio for a while.

Also changing the meal plan up just slightly. Going off of Palumbos cut diet. Adjusting the portions and such just a bit to hit the calorie mark i want. Will post later.

 

[jrock645]

Woke up at 213.4 today. Down 1lb from last week. More importantly, down about half an inch on my waist.

 

[jrock645]

Got in this afternoon for lifting and cardio.

Leg extension x7 tut1:10, plus 3 each single leg negative only
Leg press x6 :54(legs were toast after the negatives)
Calf raise x11 1:41
Machine row x7 :56
Pec deck x6 1:03
Arnold press x7 1:07, plus 6 speed reps
Smith bench x5 :40 plus 6 speed reps
Machine curl x6 1:08
Hanging knee raise x30
Myo crunch x12
45 second plank

Total time 32 minutes

Also did 40 easy minutes on the elliptical and 15 minutes in the sauna.

 

[jrock645]

New meal plan, started a couple days ago. Think it’s goig to work well for keepin me full so I’m not hungry and thinking about food.

5 whole eggs, 6fl oz egg whites

6oz chicken breast, 1/4 cup cashews

2scoops protein plus 1.5T peanut butter

8oz flat iron steak with mixed greens

2 scoops protein and 1.5T peanut butter

Totals are:
2055 calories
39g carbs(good bit of this is fiber, net carbs prob in the 20’s)
109g fat
234g protein

 

[jrock645]

Not entirely sure what I did different yesterday, but really nice soreness in my chest today.

 

[jrock645]

Cardio and conditioning day.

10 minute elliptical warmup
“The Bear” barbell complex 4sets of 7(first time doing these, ass kicker)
32 minutes on the elliptical

Been wanting to try “the bear” for a long time and finally got around to it. I can see it being a staple. Nice little workout.

 

[spiderduncan]

Cardio and conditioning day.

10 minute elliptical warmup
“The Bear” barbell complex 4sets of 7(first time doing these, ass kicker)
32 minutes on the elliptical

Been wanting to try “the bear” for a long time and finally got around to it. I can see it being a staple. Nice little workout.

I appreciate the detail. Great log brother!

 

[jrock645]

I appreciate the detail. Great log brother!

I appreciate your support and thanks for following along!

 

[Humble]

Woke up at 213.4 today. Down 1lb from last week. More importantly, down about half an inch on my waist.

Very impressive, jrock645! It feels great when a plan comes together!

 

[jrock645]

Full body HIT this morning.

Squat x36
Seated calf raise x9 tut1:12
ISO lat pull x10 1:28
DB incline press x7 :58 plus 8 speed reps
Lateral raise x5 :40, then untimed drop set
Abductor x12 1:19
Face pull x8 1:08
Dips x6.5 :51
Hanging knee raise x30
Myo crunch x12
10 cat vomit
50 second plank

Total time 35 minutes


Had a super busy day at work today so had to rush in after my workout. Nice workout today, though this cough is getting really frustrating. 2 appointments, 3 medications, and an X-ray and no relief.

 

[jrock645]

Time to lay low for a couple days. Cough has turned into a full on cold.

 

[jrock645]

Weighed in this morning down 3lbs from last week. Probably a bit low of a number because I didn’t eat much yesterday- feeling sick. As always, more importantly, down about another 1/2” on my waist again. That puts me down 3.75” from the start.

Feeling pretty yuck today, so will be staying on the couch with my pups.

 

[jrock645]

Still feeling like garbage. Gonna skip cardio tomorrow. Taking care of the nutrition and staying on the plan- I can control that much, despite being sick.

Really leaning out around the midsection. Seeing progress like that encourages me to keep it rolling and stack success. No better feeling than that.

 

[jrock645]

Getting a little bit better each day. Should be back in the gym Monday. Really busy weekend at work, especially Sunday, so wasn’t going to make it in those days anyway.

 

[jrock645]

Tomorrow marks 6 weeks. Weighed in at 208 tonight, started at 230. 22lbs and just shy of 3.5” on my waist in 6 weeks. Great start. Here is a side by side pic

 

[jrock645]

I may not be out of the woods with this cold or whatever yet. Still a lot of heavy congestion, some sinus headache that comes and goes, and a lot of thick yellow mucous. Have an appointment with an ENT later today. Hopefully something will get figured out.

 

[BOSSMAN]

I may not be out of the woods with this cold or whatever yet. Still a lot of heavy congestion, some sinus headache that comes and goes, and a lot of thick yellow mucous. Have an appointment with an ENT later today. Hopefully something will get figured out.

I had the same sh1t.. on top of my daily multi v, I added additional vit c, magnesium upon waking and right before bed. Green tea and honey when convenient. It works bro, I missed 2 days of training and good to go.

 

[jrock645]

I had the same sh1t.. on top of my daily multi v, I added additional vit c, magnesium upon waking and right before bed. Green tea and honey when convenient. It works bro, I missed 2 days of training and good to go.

Ive been mega dosing vitamin c(4g daily) for the past 4-6 weeks, plus taking the athletic greens. Definitely getting the nutrients in.

Had some antibiotics that i took beginning of the week when i was really feeling bad, seemed to help, but its getting worse again.

I actually feel ok but the constant coughing and needing to blow a bunch of nasty stuff out of my nose makes it a bit difficult to get aome quality training in. We’ll see what the doc says. I did 45 minutes on the bike last night but that was far from intense. Ready to get back at it.

 

[jrock645]

Got in this evening for a workout.

Leg extension x9 tut 1:36 plus 3 single leg negative only
Leg press x12 1:31
Calf raise x10 1:28
Machine row x8 1:10
Pec deck x5 :54 hen untimed dropset
DB bench press x 8- was too crowded for smith machine use
Arnold press x5 :43
Machine curl x7 1:02
Hanging knee raise x30
Myo crunch x20
70 second plank

Total time: 36 minutes

Also did 30 minutes on the elliptical, HR at 150. Legs were shot after lifting but the goal was to go as hard as I could for as long as I could. Took me a couple minutes to get into it, but did well enough.

Having a week off might e been good. Added weight or reps on a few things. Always a plus. Really gonna try to make this week’s workouts count. Will be out of town most of next week. Will try to do something- calisthenics and walking or whatever- but won’t be a normal gym week.

 

[jrock645]

Just got 55 easy minutes in on the bike, HR at around 100-105. Will be trying to add in a couple sessions a week for a while.

 

[jrock645]

Had a rare early in early out day at work, so did my workout this evening. Cardio and conditioning.

12 minute elliptical warmup
The Bear barbell complex- 5 sets of 7(took about 12 minutes)
8 minutes HIIT on the bike- 8 intervals, got HR at or above 160 each time
40 minutes incline walking on treadmill
20 minutes in the sauna- HR up to 160 again

Pretty hellacious. Was feeling good today, so I pushed. Fueled by ketones, ephedrine, cardarine and hate, the siege mentality was in full effect. I’m gonna sleep good tonight.

 

[jrock645]

Just did 45 minute on the bike. LISS, hr at about 100.

 

[jrock645]

Full body HIT this morning.

Squat x40(used belt for first time)- will add weight next time
Seated calf raise x10 tut 1:09
ISO lat pull x12 1:40
Abductor x12 1:14
DB incline press x8 :59
Lateral raise x6 :48
Face pull x11 1:23
Dips x10 1:01
Hanging knee raise x30
Myo crunch x12
Cat vomit x12

Total time 35 minutes.

 

[jrock645]

Took till this afternoon to really feel it but my shoulders and traps are absolutely trashed after yesterday. Guess I did those face pulls right.

Won’t post again for a few days. Headed home for Christmas tomorrow. I’ll try to behave diet wise, but I don’t get home much and Christmas is only once a year. A few days of enjoying family and being home won’t wreck me.

 

[jrock645]

Got out yesterday for a 1 hour, 4 mile long walk. It’s something.

 

[jrock645]

Got back home today and almost immediately did 55 minutes on the bike.

Ate junk while I was away, up about 3lbs but no change in waist measurement.

Back on the meal plan tomorrow, at 1800 calories.

New stack- havoc, 11oxo and trest starts tomorrow. Let the games begin.

 

[jrock645]

Full body workout today.

Squat x25
Seated leg curl x11 1:52
Stiff leg dead’s x20
Lat pull x11
Incline press x8
Cable lateral 15each
Face pull x12
Dip x12
Myo crunch x12
Cat vomit x10
60sec plank

Total time 38 mi utes.

Forgot my belt so I didn’t push too much on the squats. Added 10lbs from last time, def could’ve gotten more.

Will be tweaking the routine a bit starting next week, so I tried a couple different things today to get a feel for them. Cable laterals are don with the pulley low and down on all fours- takes virtually no weight at all. Got a couple ideas, including that one, from somebody I talk to on another board that’s a fellow HIT’er. Always seeking to improve.

 

[spiderduncan]

Got back home today and almost immediately did 55 minutes on the bike.

Ate junk while I was away, up about 3lbs but no change in waist measurement.

Back on the meal plan tomorrow, at 1800 calories.

New stack- havoc, 11oxo and trest starts tomorrow. Let the games begin.

Good job relaxing. Likely glycogen and water from carbs.

Nice stack! What are you using for estrogen related sides?

 

[jrock645]

Good job relaxing. Likely glycogen and water from carbs.

Nice stack! What are you using for estrogen related sides?

Thanks. Was gonna be var too, but it didnt make it.

Will use estro strike, but also exem on hand.

 

[jrock645]

Adjusted the meal plan just slightly to get below 1800 calories. 3 eggs instead of 5, 6oz flank steak instead of 8.

Totals out to 1693 cals, 223p, 73f, 38c(includes fiber)

 

[jrock645]

Got in 40 minutes on the bike after work. Nice and easy.

Been dialed in perfect with the meal plan. A bit of hunger, but not too bad. Cardio and conditionin* work tomorrow before work.

 

[jrock645]

Cardio and conditioning today.

10 minute warmup on elliptical
“The Bear” bb complex- 4 sets in 12:15, 90sec rest between sets
25 minutes on elliptical, HR @ 140ish
17 minutes in the sauna

Added 10lbs to the Bear. Got gassed on those quick. Was aiming for 145 on the elliptical but struggled to keep that kinda pace so settled on 140 after a bit. Good workout.