Daniel's Journal

So i have decided to start keeping a log of everything on here after wanting to do so for quite some time. 

right now i am 19 years old weighing in at around 187 fully glycogen depleted and still running a ketogenic diet. i started up keto about 4 months ago and i initially just was going to do it for about a month or so to get even leaner. but once i started i couldnt stop!! my energy is amazing my lifts are skyrocketing and i'm managing to put on size while staying super lean. 

i have changed some things with my keto diet as of recently and now i am doing two day carb every saturday and sunday. if anyone is interested in cutting with keto stick to a 12 hour carb up. im currently bulking with the keto so that is why im doing the two day carb load. i don't know when i will stop running a ckd but i dont think it will be any time soon. im sticking with this keto bulk for some time to come. 

my current goals are to hit a 3 plate bench, a 4 plate ATG squat, and a 5 plate deadlift. these are my short term goals because i am very close to all of them. i also have an obsession with staying lean and thats just another advantage of the ckd!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

9/17

Front Squats (2 min rests)
245x5
245x3
245x5 (second wind!)

Hang Cleans
135x9
155x7
155x7
155x7
(kept them light today because i'm really working on my second pull and concentrating on really throwing my elbows and catching the bar perfect every time)

SLDL's(really slow)
265x5
265x5

barbell ab rollouts 4x8
dumbbell krock rows 3x10

im currently concentrating on low volume and high frequency when it comes to lifting. alternating upper and lower body workouts. i listen to my body and adjust the intensity from there, i dont really have scheduled off days either, i just take one if i need one and i keep going if im progressing

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

9/18

dips(leaning forward)
BW+75x8+4+2, 12 sec static hold

overhead press(seated)
135x6+2+1

Pullups(wide as possible)
8,8,8,8,8

skullcrushers
85x8+4+3

T-bar rows
3platesx8+4+3

shrugs behind back(5 sec pause at top)
175x8+4+3

bb curls
80X8+4+3

reverse curls
60x8+4+3

i have just gone back to rest pause style workouts for my upper body because they allow me to train with more frequency and less volume which seems to work best for me as far as upper body goes.

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

9/19

Depletion workout and my barbell complex

went back to my dorm room and made a protein shake and a dextrose shake to start the carb up. Let the feast begin

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

good to see your journal. Your lifts are pretty beastly haha

good luck with your training, how are you liking DC? I f***ing love it haha

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

nice quads.  You should post up some pictures in the journal so you can track progress.  Its nice to have pics throughout the journal so you can see where you were at certain points.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

9/20

Deadlifts
425x6
400x5
400x5
gonna try 5 plates soon

Hang Cleans
135x6
155x8
155x8
155x8
my catch is getting way better

Good Mornings
105x8
105x8
105x8

cable crunches
krock rows

MVP
 

good to see your journal. Your lifts are pretty beastly haha 

good luck with your training, how are you liking DC? I f***ing love it haha 

 


i love rest pause type stuff for my upper body. it really just goes to show how much u can actually progress with such little volume. IMO people use too much volume and not enough frequency!!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

RollingStone


nice quads.  You should post up some pictures in the journal so you can track progress.  Its nice to have pics throughout the journal so you can see where you were at certain points.

you make a really good point

i think i might borrow my roommates digital cam this week since mines at home and throw up some pics

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Daniel265

i love rest pause type stuff for my upper body. it really just goes to show how much u can actually progress with such little volume. IMO people use too much volume and not enough frequency!!

Haha I couldn't agree more. It's amazing to see how many people on here are using the keto and DC and everyone seems to love the results.

I agree with RS regarding the pics, at 5'11" 190lbs @ 7% you probably look like a beast anyway. I do DC for everything except squats and rows.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

you have some good lifts there espec for your weight.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

9/21

DB shoulder press
60's x 10+4+3

Floor Press
205 x 12+5+2

Pullups(wide)
10,8,8,8,7
20 sec rests

close grip bench
185 x 10+4+3

pendelay rows 
150 x 10+4+3

seated DB curls
35's x 10+5+3

BB shrugs(slow, 5sec pause at top)
205 x 11+4+3

laterals
30 x 10+5+4

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

9/22

Back Squat
335 x 6
335 x 3
335 x 3
making sure i go down as far as i can. sometimes i break parallel by 4 or 5 inches then find myself coming up but these were really deep and it felt light.

Box Squat
235 x 7
235 x 7

eccentric glute/ham raises
BW x 6
BW x 6
Bw x 6

barbell ab rollouts
10, 8, 8, 8
cable choppers
3 sets each side

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

grantoiz


you have some good lifts there espec for your weight.

 

thanks. i really concentrate on strength for my lower body, and concentrate a little more on size when it comes to upper body. my legs are really big for how little volume they get. all i do is use higher frequency with heavy weight and they seem to respond to it really well in terms of strength and size.

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

9/23

incline bench
185 x 9+5+3

overhead press
125 x 10+5+4

pullups(wide)
9,8,6,6,6,4,4
20 sec rests

reverse bench
175 x 12+6+3

db rows
95's x 11+6+3

db shrugs(slow, pause at top)
80's x 12+5+3

bb curls
80 x 10+5+3

laterals
30's x 11+5+4

reverse curls
65 x 12+5+3

strength keeps increasing and im slowly but surely putting on quality weight. I love keto in a surplus

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

9/24

front squat
250 x 5
250 x 5
250 x 3

hang cleans
135 x 12
155 x 8
175 x 5

sldl's
265 x 6
265 x 6

reverse crunches
barbell ab rollouts

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Go heavier on the Stiff leggeds.  Youre stronger than that.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone


Go heavier on the Stiff leggeds.  Youre stronger than that.

u might have a point. i have been using 25 lb plates on these lately to make sure im getting a really good stretch, and i have been pausing at the bottom and really squeezing my glutes and hamstrings but i might be able to get a little more out of them if i slightly pick up the pace and ramp the weight

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

9/25

seated overhead press
125 x 12+4+3

dips(leaning forward)
bw+70 x 12+5+3

pullups(wide)
40
20 sec rest

skullcrushers
85 x 10+4+3

shrugs behind back(5 sec pauses at top)
175 x 11+5+2

seated curls
30's x 12+6+3

laterals
30's x 11+5+3

reverse curls
65 x 12+4+4

t-bar rows
3plates x 10+5+3

threw in some hang cleans in the 15-20 rep range for a few sets with little rest for a little HIIT. gonna do a depletion tomorrow morning and then carb up

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

went to the gym this morning and did a depletion workout. im about 4 hours into the carb up and im already up 8 pounds

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

9/27

deadlifts
430 x 5
405 x 4
405 x 4

hang cleans
135 x 10
155 x 8
155 x 8

good mornings
105 x 9
105 x 9
105 x 9

barbell ab rollouts
3 sets

cable choppers
3 sets

almost done with my carb up. i have had a dextrose shake, 2 gallons of milk, 8 bananas, a ton of blackberries and raspberries, 2 boxes of oatmeal, 3 boxes kashi cereal, and 1 box of grape nuts. i will probably have some more oatmeal later tonight to finish it off, then back to fats tomorrow. my weight today was around 202 after all the carbs

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

9/28

flat bench
225 x 10+3+2 (could have gotten 12 or 13 but had no spotter)

db shoulder press
65 x 5+2+2

pullups(wide)
9,7,7,5,5,5,5
15 sec rests

close grip bench
185 x 6+3+2

seated rows
150 x 6+2+2

seated side laterals
20's x 10+4+3

bb curls
85 x 6+2+2

reverse curls
75 x 5+2+2

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

9/29

Back squat
340 x 4
340 x 4
340 x 2
340 x 2

Box squat
240 x 7
240 x 7

Glute/ham raises
BW x 8
BW x 6
BW x 6
BW x 5

barbell ab rollouts 
4 sets

Cable choppers
3 sets

my metabolic rate is through the roof. since im back at school im playing a lot of basketball, racquetball, and intramural football on top of all my lifting and i am eating a ton!!!  

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

9/30

incline bench
195 x 6+4+2

overhead press
145 x 6+3+2

reverse grip bench
185 x 6+3+2

pullups(wide)
45 total, 20 sec rests

db rows
100's x 6+3+1

seated db curls
40's x 6+3+2

seated side laterals
20's x 5+3+2

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/1

Front squats
250 x 5
250 x 5
250 x 4

Hang cleans
135 x 6
135 x 6
165 x 5
165 x 5
165 x 5

SLDL's 
300 x 5
300 x 5
300 x 5

rope crunches
3 sets

cable choppers
2 sets

im itching to try a 5 plate dead here real soon. i will probably attempt it within the next couple weeks. im really confident i will get it. 

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/2

flat bench
245 x 7+3+2

seated OHP
140 x 6+4+2

db OH tri extension
75 x 6+4+2

pullups(wide)
45 total, 15 sec rests

t-bar rows
3plates x 6+3+1

seated laterals
20's x 7+4+2

bb curls
85 x 7+3+2

dips(explosive)
BW x 16+11+7

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/4

deadlifts
430 x 6
405 x 5
405 x 5

hang cleans
135 x 8
155 x 9
155 x 9
155 x 9
(I need to start progressing on these, my catch is perfect now. i am catching in the same spot every time without thinking about it)

good mornings
110 x 8
110 x 8
110 x 8
110 x 8

I got a nasty blood blister on my hand somehow playing football so every rep of my deadlifts was a constant push. it hurt soooo bad. probably could have had 430 x 8 but the blister popped and caused some problems. my deadlift keeps shooting up right now and i couldnt be happier. 

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

10/5

flat bench
235 x 9+4+3

db shoulder press
60's x 10+4+2

reverse grip bench
185 x 7+3+3

pullups(wide)
45 total, 15 sec rests

seated rows
150 x 11+5+3

seated side laterals
20's x 11+6+4

db curls
30's x 11+6+4

dips(explosive)
bw x 15+8+5

huge econ and accounting mid terms tomorrow but im sure i will still go to the gym

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

you starting to find it hard to fit the gym in with all your classes? cause i know i've been loaded with work and exams and well sickness and injury on top of that.  But recently the work load seems to just be increasing for me

Goals:
-Find more time to get to the gym..

10/6

back squat
340 x 5
340 x 3
340 x 3

box squats
240 x 9
240 x 9

glute/ham raises
bw x 8
bw x 8
bw x 6
bw x 6

barbell ab rollouts
3 sets

i was pretty surprised with my squat today because my legs were pretty sore from intramural football but i still managed to put up decent weight. 

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Mavric850


you starting to find it hard to fit the gym in with all your classes? cause i know i've been loaded with work and exams and well sickness and injury on top of that.  But recently the work load seems to just be increasing for me

 

same!!!!!!!!

i have class starting at 730 am every day so i get done with classes relatively early but then i got to go to my work study job for a couple hours and then enough homework to drive anyone crazy but i always manage to hit the gym.

a couple times last year i just didn't have enough time to fully take a break from studying and i would look at my notecards and class notes in between sets at the gym hahaha

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"