Phase 2: The Keto Bulk
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Gallowmere1984 wrote: »Day 16: 8/24/16
Overhead Press: 65x5/95x4/105x1x2/95x2x3/95x1
Klokov Press: 55x5/65x5/75x4/85x2/85x1x5
Assist Dips: 40x10/40x6/55x7/70x9/85x11/85x13
Hang leg raise: 10x5
Confirming that my shoulders are weak as hell. Gotta beat them harder.
At least you weren't stuck on OHP using just the bar for a quarter of a century...
I think you're doing great and you seem to be making progress!
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samanthaluangphixay wrote: »Gallowmere1984 wrote: »Day 16: 8/24/16
Overhead Press: 65x5/95x4/105x1x2/95x2x3/95x1
Klokov Press: 55x5/65x5/75x4/85x2/85x1x5
Assist Dips: 40x10/40x6/55x7/70x9/85x11/85x13
Hang leg raise: 10x5
Confirming that my shoulders are weak as hell. Gotta beat them harder.
At least you weren't stuck on OHP using just the bar for a quarter of a century...
I think you're doing great and you seem to be making progress!
I'm not disappointed at all, especially given the short timeframe, but I do wish that I had more time available to pound on myself. I've finally started sleeping well again, and pairing that with my silly work schedule has resulted in me only having an hour per day for lifting, max.
For amusement's sake, I took this picture this morning, just because my arms and shoulders were noticably pissed off:
I guess I could count this as a (roughly) two week progress picture, so not much has changed.
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Progressing on that farmer's tan! Haha
In all seriousness though, I think you look really good and it can only get better from here!0 -
samanthaluangphixay wrote: »Progressing on that farmer's tan! Haha
In all seriousness though, I think you look really good and it can only get better from here!
What can I say? I work in the asphalt industry, and am a redhead. It was bound to happen. xD0 -
LOL
Are you taking any L-glutamine to help calm down your muscles? I found that helped with DOMS a fair bit.
Have you read any of Menno Henselman? Just discovered this guy. He's pretty good. http://bayesianbodybuilding.com/carbs-vs-fat-research-update/0 -
LOL
Are you taking any L-glutamine to help calm down your muscles? I found that helped with DOMS a fair bit.
Have you read any of Menno Henselman? Just discovered this guy. He's pretty good. http://bayesianbodybuilding.com/carbs-vs-fat-research-update/
Nah, I actually enjoy the DOMS and swelling. I'd keep them permanently, if I could find a way to. Unfortunately, I don't have the free time that I'd probably have to invest into the gym to make that happen.
I've read Menno's name before, but am not exceptionally familiar with him. I'll look more into it when I have some free time, hopefully later today.0 -
Day 17: 8/25/16
Back squat: 135x5/155x5x3/95x6x2/
Hack Squat: 135x6/185x5/205x5/225x4x3
Leg Press: 90x5/180x4x2/180x5x2/205x4/225x4
Standing Calf Raise: 205x10/225x11/245x11/265x11/285x10
Getting annoyed with the slower progression on the legs. I need to beat on them more, but apparently my *kitten* boss has figured out my pattern and wants to do stupid *kitten* the day before and the day of my leg work.
Also, gassing out and smelling acetone extremely early in these sessions. Once I start APD, I know which day I'll be using for Rampage (the night before legs).0 -
Day 18: 8/26/2016
Bench Press: 95x5/115x5/135x2/145x1x3/115x4x3
P. Fly: 85x10/100x10/115x6/115x5
*kitten*. pullups: 40x7/55x10/70x11/85x11(WG)/85x14(WG)
*kitten*. Dips: 40x9/55x9/70x9/85x14/85x14
Ab Hoist: 25x15/30x12/35x12/40x6/40x8
Barbell Ob Leans: 12/10/12
Not too bad, considering that I thought work was going to screw me out of any gym time today. Almost at bodyweight on bench, so I'm not too disappointed with month one so far.1 -
Day 19: 8/28/16
Deadlift: 185x5/225x5/245x4/295x2/315x1x2/295x1x3
BB BO Row: 135x5x5
Shrug: 225x5/275x3/315x3x3/315x1
Captain Chair Leg Raise: 12/11/9/8/9
Face Pulls: 60x10/80x10/100x8/120x10/140x6/150x5
Dumbell Row: 50x5/60x5/65x5/70x3x4
Hammer Curl: 30x5x5
Took a sort of half-assed rest day yesterday, given that I was moving and spent a huge chunk of the day moving 50-100 lbs. *kitten* down two flights, then up three a couple of hours later.
Bearing that in mind, plus the fact that I had a PSMF day yesterday, I'd say this lift session was a success. If I didn't have to go to work soon, I'd have just kept at it. I was making *kitten* up after an hour, just because I was loaded with energy, and didn't want to leave.0 -
If those are pounds... Then I am friggen impressed and chaffed to say that I match your calf raise weights as a beginner, and your 180 leg press.1
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Yeap, everything is in pounds. I mostly use the leg press for trying to break my hip flexors loose, so I honestly have no idea what I could actually do on it. Probably not much, considering how annoying my legs have been since I started though. xD0
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My legs are the strongest limbs I own. Lol
My upper body is pathetic. I can only bench press 20lbx12.0 -
Day 20: 8/29/16
Overhead Press: 75x5/95x3/105x1/115x1/105x1x6/95x2/95x1x2
Klokov Press: 65x5/75x5/85xd2x3/95xmiss/85x2x3
Zercher Squats: 85x5/95x5/135x5/185x2/
High Pulls: 95x5/85x5x4
Seated Calf Raise: 90x10/135x10/180x10/225x9/225x8/225x7
Hang leg raise: 10x5
Tricep PD: 30x10/50x10/70x10/90x5/100x2/100x3
Woke up this morning feeling like total *kitten*, sore everywhere, dragging *kitten* and lethargic, etc. However, after an epsom salt soak, a couple of shakes, and a proper dosing, and it was like yesterday all over again. Was throwing in *kitten* that had nothing to do with my shoulders, just to have something to do as an excuse to keep lifting.0 -
Day 21: 8/30/16
Back squat: 95x6/115x5/135x5/155x5/185x2/135x5x3
Leg Press: 90x6/180x5/230x5/275x4/315x3x2/315x2
Captain Chair LR: 15/10/10/11/10
Seated Calf Raise: 90x10/135x11/160x11/180x11/225x9
Ab Wheel: 21/17/15/15/13/12/
Lunges: 40/36/30/26
More noob PRs, and still having to make myself stop, so as to avoid being late for work.0 -
Day 22: 8/31/16
Bench Press: 95x5/115x5/135x2/145x1/155x1/135x2x2/135x1x4/115x2
DB Incline Press: 25x10/30x6/35x3/35x2
Pullups: 5/4/3
Dips: 4/3/3/4
Hang LR into Dead Hang: 15/14/13/8/9
SSDD. I could get used to this.1 -
ay 23: 9/2/16
Deadlift: 185x3/225x3/245x3/295x2x2/295x1x3/225x6
BB BO Row: 135x5x2/155x5x2/155x4
Shrug: 225x5/245x5/275x4/315x4/335x3/365xgrip onlyx2/315x3/225x5x3
Face Pulls: /80x10/100x10/120x10/140x8/150x8
Dumbell Row: 60x5/65x5/70x5/75x5/80x4
Hammer Curl: 30x5/35x4x3/35x3
Playing with form and speed on the deads, while still being high (85%+) on my last PR for work setting. Going to hit a second screw around session later this afternoon, just before my Rampage.
Went yesterday as well, but just bounced around doing all kinds of random stuff, and not bothering to write down a damn thing. I remember Klokovs, and that's about it now. Everything else was a blur of perpetual motion.1 -
Day 23 pt 2:
Back squat: 95x5/135x5/155x4x3
Front Squat: 115x5/125x3
Leg Press: 135x10/225x3/275x2x5 (all force stretching)
Seated Calf Raise: 90x10/135x12/180x11/225x6
Ab Wheel: 23/22/14/14/12/11/10/8
Leg Raise: 15/13/15/13/15
Pre-rampage session. Force stretching the *kitten* out of my hips at the bottom with a very wide stance. Hurts like hell, but the flexors are slowly giving, and power is increased at the bottom.1 -
Day 24: 9/3/16
Overhead Press: 75x5/95x3/105x1/95x2/95x1x5
Klokov Press: 65x5/75x3/65x6/75x2x3/85x1
High Pulls: 95x5x3
Shrugs: 225x5/275x5/315x3x2
Deficit Deadlifts: 135x6x2/185x5x2
No PRs on a PSMF day, which shouldn't shock me. Tomorrow should be pretty amazing though.1 -
Day 25: 9/4/16
Bench Press: 95x5/115x5/135x3/155x1/165xmiss/115x4x2
RG Bench: 95x5/115x3x3/115x2x2
Cable Rows: 85x6/100x6/115x6/130x4x3
Tri PD: 60x5/70x3x2/70x2
P. Fly: 70x5/80x3/70x4x2
Pullups: 5/4/3
Dips: 5/3/2
DB Wrist Curls: 45x15/50x15/60x10/70x5
Captains Chair LR: 15/12/11/8
Ab Wheel: 16/16/14/12/11/8/6/5/2
Energy levels are still through the roof. Not too bad, considering my arms were still pretty *kitten* from overhead work yesterday.0 -
Day 26: 9/5/16
Back squat: 95x5/135x5/155x5/185x4/205x2/225x1/185x4x2/185x3
Pullups: 5/5/5/4
Dips: 6/5/6/5
Seated Calf Raise: 90x10/135x10/180x10/225x7/135x19
Better, but not great. Leg strength is definitely there, but I need to get my core strength up more. I could have easily tripled on the 225, but I started getting wobbly in the abs, and felt like I was going to tip over.0
