Slaughtered whole back & biceps yesterday. Did 14 sets of 12 for back 3 set lat pulls, 3 sets rows, same with other attachments hammering different areas of my back.
Biceps 9 sets of 12, EZ curl bar 3 sets wide grip, 3 sets close grip, 3 sets hammer curls.
Can barely move today, no joke. Glad I didn’t run yesterday wouldn’t have ended well....No pain no gain!
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Keep on killing it Tx. I'm transitioning more to light weight and cardio now as my skydiving season is about to take off.... pun intended. LOL Can't have fatigued muscles when it comes time to save my life. Still losing weight too. This Keto diet is easy to stick to and very effective.
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To start run, gradual grade Ascending/Descending...it never charts it idk why. Whole back, biceps slaughtered, same as last time except added extra sets to bis lowered weight slightly. Off to abdominals...
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Ran my usual mile earlier. Chest & Tri’s destroyed, just finished up. Isopure Mass 3 scoops Dutch chocolate and Isopure zero carb 1 scoop down the hatch.
Just realised I haven’t smoked a cigar in over a week!!! Damn need to get with it before Medium smokes turn Full and Full turns me green. This is interesting confirms 2 or 3 cigars a week doesn’t affect me negatively in any way. Hmm 🤔
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This is for yesterday Evening/Night. Logging workout so not to forget. Jogged 1.33 miles big loop 3/4 constant ascent last 1/4 decent, heat index was 114 plus on black top, was killer. Entire back, 12-14 sets (lost count) moved up 5lbs on every set. Lat Pulls wide grip 3x12 Lat Pulls medium grip 3x12 Straight bar rows 3-4x12 Close grip row 3-4x12-15
Biceps moved up 5lbs on every set, this is great not partial to working biceps... EZ curl bar wide grip 3x12 EZ curl close grip 3x12 Hammer curls various angles 3x20 or failure
Abdominals upper Crunches 3x20
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Ran the “hill from hell” 5 laps exactly 1.27 miles 13:27mins. 4 laps is usually about 12:30, Damn happy with that! Just realized I haven’t had to use my inhaler much for the last month or so, zero times these last couple days. Guess one can overcome exercise induced asthma!
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Weight as of May 30 265 lbs. Today 235. Feeling great and 30 more to go. The keto diet really works, and the foods are delicious. Amazing how I don't even miss carbs anymore.
How do you like my profile pic Taborski? @matkn293
Weight as of May 30 265 lbs. Today 235. Feeling great and 30 more to go. The keto diet really works, and the foods are delicious. Amazing how I don't even miss carbs anymore.
Awesome progress man! 205 is a nice weight, I’m around there haven’t weighted in in awhile but running faster, more, lifting more, should have dropped some.
Ive personally not tried the ketogenic diet yet but see your results and hear great things from others about it also. I know a lot of bodybuilders do it but they load carbs 2 days of the week to replenish glycogen stores.
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Can't sleep...Yesterdays workout again logging so not to forget progress. Chest Flat cable press 4x12 Incline cable press 4x12 Decline cable press 4x12 Flat cable flys 3x12 Incline cable flys 3x12 Decline cable flys 3x12
Triceps Dual slightly angled press down targeting Long Head & Medial Head 5x12 45* Press down targeting Lateral Head 4x12 Ropes straight press down full spread targeting tip of Lateral Head 3x12-15 Very impressed with progress. Intentionally not working legs or lower back, do not want to risk further injury putting pressure on lower back, vertebrae, etc. legs get worked running but theres a big difference between squats, deadlifts, leg press etc and running...
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Nice workout. Been doing very light workouts this week as I’m going skydiving tomorrow. I take it easy over the summer and workout hard in the winter. At my age, I gotta preserve my joints to handle all the fun in the summer. LOL.
Yeah the keto Keto diet is amazing. First few days were really tough but once you get into ketosis, it’s a piece of cake. I do carb cycle once a week as well. Pizza anyone? LOL. Not the best carbs for recycling but hey, we gotta live also. All my clothes are way too loose now. This is the expensive part of the diet. LOL
How do you like my profile pic Taborski? @matkn293
Yesterday bigloop run 1.33miles, Arginine Ethyl Ester starting to kick in, good good stuff.
Today Entire back,16 sets Lat Pulls wide grip 4x12 Lat Pulls medium grip 4x12 Straight bar rows 4x12 Close grip row 4x12-15 Lower back is getting worked as I’m at an angle with all 16 sets, being careful not to injure
Biceps EZ curl bar wide grip 4x12 EZ curl close grip 4x12 Hammer curls various angles 2x20, 3rd set was fail, Cooked!
Abs 2x25 or failure, I’m finished.
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Just weighed in @216 with just workout clothes on. Wouldn’t be surprised if I drop to 205 when off the creatine, it’s water loggin me big time. Very happy with overall progress!
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Triceps Dual slightly angled press down targeting Long Head & Medial Head 5x12 45* Press down targeting Lateral Head 4x12 Ropes straight press down full spread targeting tip of Lateral Head 3x12-15
This kicked my @ss today! Still need to run big loop and abs...I fvcking hate running...give me a damn cigar
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Big loop new record time and just about finished with throwing up in the yard...through the threshold! So I smoke 4 cigars in about 24 hours and run faster...WTF is going on!
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Bout to do first morning workout in 11-12 years...Going to switch to mornings, becoming to energizing in evenings. Coffee will be replaced with preworkout. Should be interesting...
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Tuesday 8/7/18 Morning Workout Entire back,16 sets Lat Pulls wide grip 4x12 Lat Pulls medium grip 4x12 Straight bar rows 4x12 Close grip row 4x12-15
Biceps EZ curl bar wide grip 4x12 EZ curl close grip 4x12 Hammer curls various angles 3x20 Evening run, Bigloop 1.33miles, 13:30 very humid. Interesting the more humidity in the air even with cooler temps I run slightly slower. Today Chest Flat cable press 4x12 Incline cable press 4x12 Decline cable press 4x12 Flat cable flys 1x12, 1x24!!! COOKED Decline cable flys 1x12, 1x24!!! COOKED Incline cable flys 3x12
Triceps Dual slightly angled press down targeting Long Head & Medial Head 5x12 45* Press down targeting Lateral Head 5x12-15 Ropes straight press down full spread targeting tip of Lateral Head 3x12-15 Immediately after, Small loop mile run 8:19, abs cramping half way till finish line.
So getting everything dialed in pretty good. Still intentional NOT working legs yet except for running. Doctor cleared me to do lunges but not much else. Explains why I'm not shredding fat as fast as I like... I mean they're only the biggest muscles, fat incinerators we all have on are bodies.
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Yesterday Evenin big loop and a new record time! Had to stop for a car for 11sec and lost about 3-5sec hitting the stop time button. Will go with 12:55 official...fvck ya!!!
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Shoulders Standing press 4x12, 1x15 Standing cable lateral raises 3x12 each deltoid Gonna focus hard on shoulders....found me a weak link...unexceptable REAL unexceptable...didnt realize they were this weak...just pathetic!
Triceps Dual slightly angled press down targeting Long Head & Medial Head 4x12 45* Press down targeting Lateral Head 3x12
Just finished up, got to workout in morning...welcome to hell!
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Back moved up 5lbs. every set Lat Pulls wide grip 4x12 Lat Pulls medium grip 4x12 Straight bar rows 4x12 Close grip row 4x12-15
Biceps EZ curl bar wide grip 4x12 EZ curl close grip 3x12 Hammer curls 3x20 Im so damn sore today can still barely move, running was out of the question. I severely over did it.
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Comments
Biceps 9 sets of 12, EZ curl bar 3 sets wide grip, 3 sets close grip, 3 sets hammer curls.
Can barely move today, no joke. Glad I didn’t run yesterday wouldn’t have ended well....No pain no gain!
Whole back, biceps slaughtered, same as last time except added extra sets to bis lowered weight slightly. Off to abdominals...
Just realised I haven’t smoked a cigar in over a week!!! Damn need to get with it before Medium smokes turn Full and Full turns me green. This is interesting confirms 2 or 3 cigars a week doesn’t affect me negatively in any way. Hmm 🤔
Entire back, 12-14 sets (lost count) moved up 5lbs on every set.
Lat Pulls wide grip 3x12
Lat Pulls medium grip 3x12
Straight bar rows 3-4x12
Close grip row 3-4x12-15
Biceps moved up 5lbs on every set, this is great not partial to working biceps...
EZ curl bar wide grip 3x12
EZ curl close grip 3x12
Hammer curls various angles 3x20 or failure
Abdominals upper
Crunches 3x20
Just realized I haven’t had to use my inhaler much for the last month or so, zero times these last couple days. Guess one can overcome exercise induced asthma!
Ive personally not tried the ketogenic diet yet but see your results and hear great things from others about it also. I know a lot of bodybuilders do it but they load carbs 2 days of the week to replenish glycogen stores.
Chest
Flat cable press 4x12
Incline cable press 4x12
Decline cable press 4x12
Flat cable flys 3x12
Incline cable flys 3x12
Decline cable flys 3x12
Triceps
Dual slightly angled press down targeting Long Head & Medial Head 5x12
45* Press down targeting Lateral Head 4x12
Ropes straight press down full spread targeting tip of Lateral Head 3x12-15
Very impressed with progress.
Intentionally not working legs or lower back, do not want to risk further injury putting pressure on lower back, vertebrae, etc. legs get worked running but theres a big difference between squats, deadlifts, leg press etc and running...
Yeah the keto Keto diet is amazing. First few days were really tough but once you get into ketosis, it’s a piece of cake. I do carb cycle once a week as well. Pizza anyone? LOL. Not the best carbs for recycling but hey, we gotta live also. All my clothes are way too loose now. This is the expensive part of the diet. LOL
Today Entire back,16 sets
Lat Pulls wide grip 4x12
Lat Pulls medium grip 4x12
Straight bar rows 4x12
Close grip row 4x12-15
Lower back is getting worked as I’m at an angle with all 16 sets, being careful not to injure
Biceps
EZ curl bar wide grip 4x12
EZ curl close grip 4x12
Hammer curls various angles 2x20, 3rd set was fail, Cooked!
Abs 2x25 or failure, I’m finished.
Chest
Flat cable press 4x12
Incline cable press 4x12
Decline cable press 4x12
Flat cable flys 3x12
Incline cable flys 3x12
Decline cable flys 3x12
Triceps
Dual slightly angled press down targeting Long Head & Medial Head 5x12
45* Press down targeting Lateral Head 4x12
Ropes straight press down full spread targeting tip of Lateral Head 3x12-15
This kicked my @ss today! Still need to run big loop and abs...I fvcking hate running...give me a damn cigar
So I smoke 4 cigars in about 24 hours and run faster...WTF is going on!
Entire back,16 sets
Lat Pulls wide grip 4x12
Lat Pulls medium grip 4x12
Straight bar rows 4x12
Close grip row 4x12-15
Biceps
EZ curl bar wide grip 4x12
EZ curl close grip 4x12
Hammer curls various angles 3x20
Evening run, Bigloop 1.33miles, 13:30 very humid. Interesting the more humidity in the air even with cooler temps I run slightly slower.
Today
Chest
Flat cable press 4x12
Incline cable press 4x12
Decline cable press 4x12
Flat cable flys 1x12, 1x24!!! COOKED
Decline cable flys 1x12, 1x24!!! COOKED
Incline cable flys 3x12
Triceps
Dual slightly angled press down targeting Long Head & Medial Head 5x12
45* Press down targeting Lateral Head 5x12-15
Ropes straight press down full spread targeting tip of Lateral Head 3x12-15
Immediately after, Small loop mile run 8:19, abs cramping half way till finish line.
So getting everything dialed in pretty good. Still intentional NOT working legs yet except for running. Doctor cleared me to do lunges but not much else. Explains why I'm not shredding fat as fast as I like... I mean they're only the biggest muscles, fat incinerators we all have on are bodies.
Crunchs 3x22
Bicycles 3x45sec
Chest
Flat/Declined cable press 4x12
Incline cable press 4x12
Incline cable flys 2x12, 1x24
Shoulders
Standing press 4x12, 1x15
Standing cable lateral raises 3x12 each deltoid
Gonna focus hard on shoulders....found me a weak link...unexceptable REAL unexceptable...didnt realize they were this weak...just pathetic!
Triceps
Dual slightly angled press down targeting Long Head & Medial Head 4x12
45* Press down targeting Lateral Head 3x12
Just finished up, got to workout in morning...welcome to hell!
Abs
Crunches 2x25
Bicycles 3x35sec.
Back moved up 5lbs. every set
Lat Pulls wide grip 4x12
Lat Pulls medium grip 4x12
Straight bar rows 4x12
Close grip row 4x12-15
Biceps
EZ curl bar wide grip 4x12
EZ curl close grip 3x12
Hammer curls 3x20
Im so damn sore today can still barely move, running was out of the question. I severely over did it.
8/19/18 first run after being sick. Still staying constant.
Chest
Flat cable press 4x12
Incline cable press 4x12
Decline cable press 4x12
Decline cable flys 3x12
Flat cable flys 1x12, 1x24
Incline cable flys 3x12
Back
Wide grip lat pulls 3x12
Lat pulls medium grip 3x12
Close grip rows 3x12
Biceps & Tri’s
Tri press down wide 4x12
Tri press down 3x12
Dumbbell curls 2x25