Phase 2: The Keto Bulk
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Day 34: 9/14/16
Back squat: 115x5/135x5/185x5/225x4/245x2/245x2
Zercher Squat: 185x5/225x3/245x1
Hack Squat: 135x6/225x6/275x5/315x5/365x3/225x10x2
Hamstring Curls: 80x10/90x10/100x8/110x6/120x6
Standing Calf Raise: 245x15/265x12/285x10/305x10
Seated Calf Raise: 90x15/135x12/180x7/90x150 -
Day 35: 9/15/16
Overhead Press: 95x5/115x2/125x1/95x7/95x5/95x6/95x4
Hack Squat: 135x10/185x9/225x9/275x9/315x4/225x6/225x4
Klokov Press: 75x7/85x5/95x3/95x1
DB Clean and Press: 25x6/35x7/30x5
BB Curls: 65x10/65x7
Upright Rows: 95x5/95x5/65x8
Wrist Curls: 95x10/95x15/95x16/65x19
Whole body is toast. Now this is what the *kitten* I'm talking about.
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Day 36: 9/16/16
Back Squat: 95x5/135x5/185x5/225x4
Deadlift: 185x5/225x4/275x3/315x1x6
Standing Calf: 245x15/265x12/285x13/305x10
Cable Rows: 120x10/140x7/160x5/
Tri PD: 40x15/50x12/60x10/
Shrug: 225x9/275x7/315x7/365x5/405x3/455x2
DB Clean and Press: 30x9/35x6/40x2
Hammer Curl: 30x10/35x6/40x10 -
Day 36: 9/17/16
Bench Press: 95x5/115x5/135x5/155x3/175x1/185x1/165x2/165x1x3
DB Incline Bench: 35x10/40x9/45x7/50x6/55x4
Cap. Chair LR: 20/13/10/12/15/20/11
Tri. PD: 40x10/50x10/60x12/70x6/70x9
P. Fly: 60x10/70x7/70x7/70x7/70x9
Bench PR was a long time coming.0 -
Day 39: 9/20/16
Back Squat: 95x6/135x5/185x5/225x5
Deadlift: 135x5/225x4/275x3/315x1x6
Standing Calf: 245x17/265x14/285x13/305x13
Cable Rows: 100x14/120x11/120x10/140x7
Shrug: 225x8/275x8/315x8/365x5/405x4
Weighted Ab Crunch: 80x20/87.5x20/80x12/
DB Clean and Press: 30x9/35x9/40x3
Going to have to start tempering my Rampages. The refeeds are making me gain weight (and therefore fat) much faster than I am okay with.1 -
Day 40: 9/21/16
Overhead Press: 95x5/115x3/125x1/135x1/115x4/115x4/115x4/115x3
Hack Squat: 135x10 (hamstring pissed)
Leg Ext.: 70x15/80x16/90x15/100x15/110x13/120x12/130x12/140x12
Klokov Press: 75x8/85x6/95x4/95x1
Stand Calf: 225x14/245x10/265x10/285x10
DB Clean and Press: 35x7x2/35x5
Weighted Ab Crunch: 60x20/70x20/85x20/100x15
Moar noob gains.1 -
Day 41: 9/22/16
Assist Pullups: 25x10/25x6/40x10/55x10/70x15/85x18/100x20
Assist Dips: 25x15/25x10/40x12/55x12/70x20/85x23/100x36
Ab Hoist: 45x15/45x15/45x15/45x15
P Fly: 100x15/100x20/100x15/
Low Row: 45x12/70x10/70x10/70x8
Ob leans: 45x20/45x20/45x20
Due to recent dietary shenanigans, intensity will be taking a short term backseat to volume. I cannot afford missed lifts and half-assed PR attempts at this time, especially mid-cycle.1 -
Great thread. Good luck and I'll be popping in and out to check your progress!0
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Day 42: 9/23/16
Back Squat: 95x10/135x10/185x8
Hack Squat: 135x10/185x7/225x6/225x5x3/135x10x3
Standing Calf: 165x20/185x17/205x18/225x15x2
Checked the ego at the door this morning, and had one of the most productive leg sessions ever. I also discovered that I can hit literally every muscle other than calves, just by altering my foot positioning on Hacks.
That might explain why this guy was a fan:
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And I am definitely getting *kitten* fat. Finishing going through the bars and other things I picked up this week, then it's going to be a couple of weeks of PSMFs, no Rampages, and rather low fat intake as well.
Two months of building a *kitten* waistline, and I'll get it back off in one. This will not stand. "Bulk until you hate yourself". That didn't take long.0 -
Day 43: 9/24/16
Bench Press: 95x10/115x10/135x7/155x3/185x1/135x8/135x7
Weighted Ab Crunch: 75x30/80x25/85x30/85x20
DB Incline Bench: 20x10/30x10/35x10/40x10
BB Skullcrushers: 65x10/65x10/65x8/65x10
Cable Cross: 20x15/20x10/20x12/20x12
After the realization that I have been adding far more fat than I am okay with, I have decided that my hard stop on this phase will be this coming week, once I am back on day work, and have transitioned back into a moderate deficit. Lifting will continue, PHs will be maintained, as will all stimulants. I'll work at said deficit for a month or so, gauge results, and adjust as necessary. Moar protonz incoming.1 -
Day 44: 9/25/16
SL Deadlift: 135x10/155x10/165x10/175x7
Deadlift: 185x10/225x6/275x3/315x3/365x1
BB Row: 95x10/115x10/125x10/135x10
Shrugs: 135x10/185x10/225x10/275x10/315x8
Seated Calf: 45x20/90x20/115x20/135x18/135x16/
Ob Lean: 45x20x5
DB Row: 50x10/60x10x30 -
Day 45: 9/26/16
Overhead Press: 65x10/75x10/95x5/115x1/95x5
Klokov Press: 65x10/75x7/85x4
DB Clean and Press: 35x8x2/35x7/35x5
Weighted Ab Crunch: 60x20/70x20/80x21/90x15
25 minutes rowing machine.0 -
Day 45.5: 90 minute treadmill
Day 46: 9/28/16
Close Leg Press: 135x10/225x10/275x10/315x9/365x7/405x4/315x6/225x12/225x9
Wide Leg Press: 135x10/225x10/315x6/315x5/225x12/225x5
Calf Press: 315x20/315x17/315x15/225x18x2/225x16
Weighted Ab Crunch: 80x20/90x20/100x9/90x12
Rowing machine: 12 min. Vigorous.
Treadmill: 50 minutes0 -
I love following your progress...the photos from Day 16 to 27 were quite impressive, any chance we are going to get an updated progress pic???0
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tcunbeliever wrote: »I love following your progress...the photos from Day 16 to 27 were quite impressive, any chance we are going to get an updated progress pic???
Planning on popping one at exactly two months, for consistency's sake.0 -
Day 47: 9/29/16
Bench Press: 95x10/125x10/135x7/155x3/185x1/135x8/135x8/
Shoulder Row: 45x12/70x12/90x9/115x5/115x5
Weighted Ab Crunch: 80x30/90x25/100x25/160x25/180x10
DB Clean and Press: 35x8/40x5/45x
DB Incline Press: 40x10/50x10/60x6/65xmiss
Cable Cross: 30x15/40x12/50x4/20x20
Ab Wheel: 29/26/25/19/18/10
ECA stack is doing ridiculous things to my energy levels.0 -
Day 48: 9/30/16
SL Deadlift: 135x10/155x10/165x10/175x10
Deadlift: 185x10/225x7/275x3/315x3/365xmiss
BB Row: 135x10/135x10/135x10/135x10
Shrugs: 135x10/185x10/225x10/275x10/315x9/365x3
Seated Calf: 45x23/90x22/115x21/135x20/135x16/
Ob Lean: 45x20x4/45x230 -
Day 49: 10/2/16
Overhead Press: 65x10/75x10/95x6/115x2/135x1/105x5
Upright Row: 95x7/95x6x2/95x5x2
Klokov Press: 65x10/75x9/85x5/95x1
Hammer Curl: 40x7x2/40x5
DB Clean and Press: 35x5/35x7/35x5/35x4
Weighted Ab Crunch: 80x20/90x17/80x16/60x36
Treadmill: 30 mins, 4.0 mph0 -
Day 50:10/3/16
35 minutes weighted vest treadmill first, because I'm an idiot.
Back Squat: 135x10/185x5/225x1(HB)/225x3(LB)/185x5/185x4
Close Leg Press: 135x10/225x10/275x10/315x10/365x5/405x4
Wide Leg Press: 135x10/225x10/275x7/315x4/365x2/
Calf Press: 225x20x2/275x20x2/315x16/315x17/365x17/365x150 -
@Gallowmere1984 That weighted vest thing...kinda the same way I feel about my 3-5 mile walks to the grocery store knowing I'll have my backpack loaded with groceries on the way back. Never close to 35 pounds though. That would be tough!0
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Was going to wait until the 6th, but screw it, what's a couple of days?
My new love, protein fluff, helping to keep the bodyfat in check.
Day 51: 10/4/16
Bench Press: 95x10/125x10/135x8/155x4/185x1/145x5/145x5
Shoulder Row: 45x12/70x12/90x10/115x6/115x7
Weighted Ab Crunch: 90x25/100x30/140x20/140x15/140x10
DB Incline Press: 40x10/50x10/60x6/65x3
Stiff Arm Pulldown: 25x15/35x15/45x10/50x10/55x6/60x40 -
Hello sexy!!!
Amazing shoulders, and nice lats...plus, everything else looks good too, but those are my favorite changes!!!1 -
Day 52: 10/5/16
SL Deadlift: 135x10/155x10/165x10/175x10
Deadlift: 185x5/225x5/275x3/315x3/365x1/385xmiss
One-arm Deadlift: 135x5/155x5/185x3/205x1
Shrugs: 135x10/185x10/225x10/275x10/315x10/365x5/405x3
BB Row: 135x10/155x10/185x6/225x3x30 -
Day 53: 10/6/16
Weighted Vest Treadmill: 35 mins
Overhead Press: 65x10/75x10/95x5/115x2/135x1/105x5x2
Klokov Press: 65x10/75x9/85x5x2
Hammer Curl: 40x7/40x8/40x6/40x5
DB Clean and Press: 35x6/35x6x2/35x5
Weighted Ab Crunch: 65x25/75x23/80x17/70x35
Progress has been pretty bleh since I cut the calories back quite a bit. I'll deal with slower gains to avoid putting anymore fat back on though.0 -
Day 54: 10/8/16
Close Leg Press: 135x10/225x10/275x10/315x10/365x10/405x6
Wide Leg Press: 135x10/225x10/275x10/315x10/365x5/405x3
Calf Press: 225x20x2/275x20x2/315x20x2/365x20x2/405x20/405x14
Pullups: 10/7/6/7/5
Dips: 15/8/8/10/7
Day 55: 10/9/16
Bench Press: 95x10/135x10/145x6/155x4/165x3/145x5x2
Shoulder Row: 45x12/70x12/90x10/115x6/125x6
Weighted Ab Crunch: 100x30/120x30/140x15/140x15
DB Incline Press: 50x10/55x7/65x4/65x3/65x2
Stiff Arm Pulldown: 30x15/40x15/45x15/50x11/55x6/60x6
Still at it, just been slacking in updating various *kitten*. Between my deficit through most of the week, and my recent work schedule flipping, I've been giving far less *kitten* about being timely with things on MFP, other than the food logging.0 -
Day 56: 10/10/16
Deadlift: 185x5/225x5/275x3/315x3/365x2/385x1/365x1x5
One-arm Deadlift: 185x3/205x1
Shrugs: 315x5/365x5/405x4/405x3x3
BB Row: 225x3/185x5x5
Well ahead of my original schedule, and they all went up relatively easily. At this rate, I should pull 405 by early November, when my first plan was by New Years.0 -
Ok. I swear I'm not a giant weirdo, but....
I put your starting pic and most recent one in a side by side for better comparison. Yes, I saved pics of you from the internet. Lol
I've deleted them now that I posted the final product, I promise.
Anyway, you've made awesome progress!
I'm a whole 3 weeks into my program and am nowhere near ready to take any progress pics. I'm thinking about 6 weeks might be a good point. Will decide then.
I'm trying to stay out of my own head about the more than 5 pounds of scale weight that showed up the day after my first workout but still hasn't gone away. If it were not for the very noticeably increased appetite I've had since then too, I probably wouldn't be having any trouble at all with the scale weight trying to screw with my head. Im sticking with the trusting my body thing that has been working for me so far. Except that sometimes I know my stomach isn't empty enough for the hunger feelings to be real, but in every other way, they feel totally real. Not cravings at all. I'd dig into a plate of liver if it were all I had and I hate liver!
Anyway, I know you've decided to go back to calorie counting to try to minimize any fat gain, but what do people typically do? Like, how long do they typically allow the bulk phase to go on for before cutting again? I'm thinking that I might need to get back into a more structured IF like I used to do but I'm not sure how long to allow this unplanned bulk phase to continue. Or honestly, if I should just keep trying to not focus on it and only continue following hunger signals. But they seem to be extra tricky lately...0 -
It's a completely personal thing, and it depends on how fast you bulk. The reason I switched to a minor deficit so fast, is that I screwed up and overshot my caloric needs by quite a bit. I went up almost 25 lbs. in two months (from 153 to 177). Granted, since I was totally detrained, there was probably a fair amount of lean tissue, but I could tell from the calipers that I was starting to pick up more fat than I was comfortable with.
I spent years as an obese heap of *kitten*, so I am probably going to be more sensitive to the idea of fat gain than someone who was either never there, or never stopped being there. Will that make my musculature gain slower? Probably, but I'm okay with that in the long run. Nearly everyone starts getting curbstomped by the Diminishing Returns Fairy within the first year anyway, so no sense in trying to maximize something that doesn't really matter, when the cost is a bunch of adipose tissue that I will have to diet off again.
As for the being hungry: I feel your pain. I'm now in the habit of making a bowl of fluff every morning, and after every lifting session. This is just so the gut gremlins go from howling in hunger, to screaming in pain, at the low cost of anywhere from 93 to about 190 kcals, depending upon how I make it.0 -
Gallowmere1984 wrote: »It's a completely personal thing, and it depends on how fast you bulk. The reason I switched to a minor deficit so fast, is that I screwed up and overshot my caloric needs by quite a bit. I went up almost 25 lbs. in two months (from 153 to 177). Granted, since I was totally detrained, there was probably a fair amount of lean tissue, but I could tell from the calipers that I was starting to pick up more fat than I was comfortable with.
I spent years as an obese heap of *kitten*, so I am probably going to be more sensitive to the idea of fat gain than someone who was either never there, or never stopped being there. Will that make my musculature gain slower? Probably, but I'm okay with that in the long run. Nearly everyone starts getting curbstomped by the Diminishing Returns Fairy within the first year anyway, so no sense in trying to maximize something that doesn't really matter, when the cost is a bunch of adipose tissue that I will have to diet off again.
As for the being hungry: I feel your pain. I'm now in the habit of making a bowl of fluff every morning, and after every lifting session. This is just so the gut gremlins go from howling in hunger, to screaming in pain, at the low cost of anywhere from 93 to about 190 kcals, depending upon how I make it.
Thanks for the insight.
I guess my best bet right now is to continue eating when actually hungry and continue trying to figure that out. Lol
I've never been someone that ate in the morning. Even before keto, I almost never ate within a few hours of waking up. I got used to eating my first meal between 2-3 and now, I'm finding myself actually hungry before 10am. Even if I eat 3 eggs and half a pound of bacon, I eat the same sized lunch as before about 3...0
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