MY "Better BODY" CKD Keto Log

got a new diet in check to be starting on monday, man has one week done some damage to me, it just goes to show how easy it is for me to gain weight, wife agreed, I haven't been eating over maintenance, just not as clean as I am used to and not counting macros really makes me feel weird, going back to the good starting Monday!:D
 
I have stopped keeping track and need to update my sig, my next weigh in is actually on thanks giving morning;)
Just to Recap the last few days, I've been busy aligning some interviews for some new job opportunites, got fed up with my current work and concentrating on that to start the new year fresh. I have still been working out just have had hardly any time to post here.

Last night had a good arms workout. new PR on DB Curls and Skull Crushers.
45' lbers 6 times on the curls and 90 lbs on the skulls x 9

Weight moved most significantly on the squats, added a third set to my workout on friday and did it with more weight @ 275 x 10.

Chest had a minor improvement yet again, 185 x 5 on the third set last wednesday.
Will make sure to post more frequently this week as I will have some more time for that:D

Diet has been off but I think of switching to a bulk after I scared myself this morning when looking in the mirror! SizeonV2 is really adding that size I wanted, my wife has been noticing it too and she sees me daily!
 
Notes on Workout; Monday, November 23rd, 2009

New PR on deadlifts, 4 sets in total now for the workouts this week. hit the 4th set for 5 reps @ 275 lbs.
Ran out of gas after that, the strength went down on the bent over rows after that, Traps were worked pretty well, moved up to 210 on the BB shrugs for 8 reps. Added a wide grip lat pulldown to the back workout to really hit that V target area. Next week will add the 1 arm bent over row as I like to utilize split body movements to really focus on a concentrated area and set apart from the core dictating the work load.

Cardio to be done today for 45 minutes.

Diet was on course yesterday; man I need to destroy all supply of PB, its killin me, helping my progress but I eat it all day long!

Chest and Shoulders tomorrow.
 
Been away and got a bit lazy but had an awesome day today both from a diet point of view and from a training point, loving the will to do cardio, not exactly jumping into it but making myself drag out of bed for these next few weeks to make it a habit:


Tuesday, Back and Traps

Deadlift 300! no not yet, I'm at 270 x 6 on my 4th and 5th set today
Squat 400! whoa, no, my left leg is still looking at that with a scared stare! I'm at 275 x 10 as of last week:D

Good overall workout today,

Here is the training list as follows:

Morning Cardio: Gazelle run for 35 minutes

Deadlifts, 5 sets, 245/255/265/270/270 x 10/10/8/6/5
Pullups, 5 sets, 10, 8, 8, 8, 7 (-40lbs)
Bent Over rows; 125/130/135/140/140 x 10/10/8/6/5
Barbell shrugs; 185/195/205/210/210 x 10/10/8/6/5
1 Arm rows: 45/50/50 x 10/10/10 (Added bonus, skipped DB shrugs for this:D)

Finisher Cardio: "Countdown"
10 x squat & Jump to 10 pushups, then 9 s&J to 9 pushups all the way down to 1 without rest!, passed out by the end of those!, quads really working in the right leg on the jump.

Diet:
Oatmeal w/ 1 scoop Better body sports whey
1 egg, activia light yogurt, 12 almonds
tuna, spinach, EVOO, shredded cheese, walnuts
string cheese, walnuts
Sizeon v2 intra workout
2 scoops Better body sports whey with 1 scoop of Glutamine and creatine also BBS Post
Turkey breast, Sweet potato, cucumber (Pickled)
 
Well I never got up for the morning cardio, could not for the life of me fall asleep last night until 1AM, no chance I was gettin up @ 5:30.
I did my cardio workout this evening @ 5PM
Duration: 48 minutes
Type of Cardio: p90x Cardio X workout

Good overall cardio workout, was not boring and really got me sweating towards the end. I think Kenpo and Plyometrics are much more of a workout though for now.

Ab RipperX planned for tomorrow morning if I can only get some shut eye tonight, already falling asleep as I'm typing @ 6PM EST!:eek:

Diet Notes:
Breakfast, 1/2 cup oats, 1 scoop better body sports whey!
Snack: Activia light yogurt and Walnuts thrown in, yum
Lunch: Tuna and EVOO, string cheese and shredded cheese in tuna
Snack: Sardines in oil, 12 almonds(Dry-unsalted)
Dinner: Chicken(Boiled), Green beans
PreBed Snack: Casein shake (Choco-PB)

have not been keeping track of macro's but I know I'm pretty well where I need to be to be cutting:D

Supps:
I'm at the moment using C-Bolic and Testify both in the morning before breakfast and after my afternoon snack
CLA and Fish Oil with Breakfast and Dinner along with Green tea xtract and Alcalean at the same time.
Better Body Sports C-Bolic/Testify/Chocolate Protein/Glutamine/Creatine are the core supps that are going to take me to the next level for this next month.
Really getting back into gear now and feeling great!

See ya Friday! (AbRipperX - AM, Legs - PM)
 
Switched up leg day with arm day as I was worn out from all of the work @ work yesterday,
went to the basement and I gave my last 2 ounces of gas that I got into the workout, apparantly I needed more than 20 ounces as my lifts were terrible, went down 10 lbs on each lift on average!:eek: a bit disappointed but due to the lower calories, I can only say that calories in is what sets the strength Size on V2 helped accelerate my strength substantially but being on a cut now for the last few weeks of the OBF it will sure be tough to keep that strenght, also I think it could be the fact that I ran out of eggs, just goes to show how important those eggs are!

Hopefully I can get some energy by next weeks workouts.
Will be switching over to the 2nd phase of my absolution workouts
8 more weeks left than a deload week and going to a 5 day/week plan from animal that I origianlly started for 12 weeks after that.

than doing a basic 5x5 after that

Diet:
same as on thursday
oats and whey, string cheese
Yogurt and Walnuts
Chicken breast on wheat with the works (Subway)
Yogurt and String cheese
Salmon and sweet potato and Red beets
Sandwich with turkey breast and eggs

Other notes:
Pushed out my ab ripper X workout to today before the legs workout to get warmed up, still not ready and decided whether I will do it today but will make sure to get it done this weekend, Always leave the weekend workout flexible;).
On another note, wife is feeling good now, the morning sickness is gone for the most part and the baby is getting bigger and so is her tummy!, can't wait, May 2010:D

see you guys Monday
 
Great Pump today on the workout!
ARMS!

Straight Barbell Curls
5 sets with PC concentration on top and slow negative
60 x 15, 70 x 13, 75 x 12, 80 x 10

Skull Crushers
4 sets
50 x 15, 60 x 15, 70 x 12, 80 x 11

Preacher Curls
5 sets
40 x 15, 50 x 15, 55 x 13, 65 x 9, 70 x 8

Triceps Kickback
3 sets
30 x 12, 35 x 10, 35 x 9

DB hammer Curls
3 sets
30 x 15, 35 x 12, 40 x 9

Triceps Pushdown
4 sets
50 x 12, 55 x 12, 60 x 12, 65 x 11

Zottmann Curls
Finisher
20 x 8 reps
Actually did this one good this time without the arms flaring out, extra pump to finish off the workout;)

Postworkout:
BBS whey/Glutamine, Carbslam, creatine

Other Supps:
Testify/C-bolic/green tea x/ alcalean/multi w/breakfast

Reward: Dinner
whole wheat spagethi with lean turkey meat
 
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