laxmasta's training journal
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laxmasta's training journal - 12/30/2007 5:44:03 AM
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laxmasta101
Posts: 756
Joined: 10/10/2005
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well, I'm going to cancun in february and I really wanted to get chizzled. I've been bulking for ages and I want to switch it up a little.
Stats:
192 morning weight
15% bodyfat
17 years old
Diet: Keto, planned deficit of about 500 calories per day.
Workout routine: New Rules of Lifting Hypertrophy 1 ( reason being, I want to really see if I can take advantage of my age/ all of the testosterone that I have and still get a little stronger while cutting)
Supplements:
I really want to see how effective the Keto diet is for my bodytype, and thus I will use only products that I am familiar with. I have ON 100% Whey Protein, ON 100% Casein, and XTend. I would use creatine, but I really have to put all my money into Casein right now which is very expensive, so I will hold off on that.
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
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RE: laxmasta's training journal - 12/30/2007 5:12:45 PM
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edrice2
Posts: 1012
Joined: 6/22/2007
Status: offline
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looks good, im looking into doing a keto diet for cutting later this spring...you mentioned u want to see how keto works with your body type, what body type are you? how do you tend to handle carbs/what was your bulking diet like before keto vs. now on keto?
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to laxmasta101)
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RE: laxmasta's training journal - 12/31/2007 6:36:24 AM
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laxmasta101
Posts: 756
Joined: 10/10/2005
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I am an endomorph, and carbs seem to be the deciding factor in how fat i get. I get equally strong no matter how many grams of carbs i take in, but they really just fatten me up. Also, I have very long limbs. My diet before keto was about 3700 calories (300 above my BMR), at a ratio of 40/40/20 prot/carb/fat. Here is a copy of my new keto diet:
Calories Eaten Today
grams cals %total
Total: 2867
Fat: 150 1347 48%
Sat: 43 389 14%
Poly: 22 198 7%
Mono: 66 595 21%
Carbs: 32 91 3%
Fiber: 9 0 0%
Protein: 340 1359 49%
Alcohol: 0 0 0%
I use fitday.com to keep track of all of my calories.
I could probably bring my carbs up a tad, but for the first couple days I would like to keep them as low as possible.
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to edrice2)
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RE: laxmasta's training journal - 12/31/2007 9:45:23 AM
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laxmasta101
Posts: 756
Joined: 10/10/2005
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Workout 1: Felt really good to be back after a week off. Had surprisingly high energy considering I just started keto (i thought that it took a while to get all of the energy) so I am REALLY looking forward to my next workout
5x5 Incline Dumbbell w/ 70 lb dumbbells
superset with:
5x5 Seated Cable Rows at 115
5x5 Dumbbell Military w/ 55 lb dumbbells
superset with:
5x5 Pulldowns at 120
5x5 Close-Grip Bench at 105 lbs (tris were caked by this point though)
superset with:
5x5 High Pull at 95 lbs (I'm am still getting down the form so I wanted to start off light)
Looking Forward to LEGS on Wednesday...
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 12/31/2007 2:13:41 PM
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edrice2
Posts: 1012
Joined: 6/22/2007
Status: offline
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looks good man, yeah im partially worried about keto screwing with energy for the first week or so, good to see that you had lots of energy.
good luck with keto
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to laxmasta101)
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RE: laxmasta's training journal - 1/2/2008 2:25:02 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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Aight....today was BRUTAL
LEGS...it was my first high volume leg day in about 6 weeks (because I just did Rippetoe)
Squat: 4x10
225x10
225x10
205x10
205x10
Deadlifts w/ Shrugs
4 sets of 205x10
Superset Bulgarian Split Squats and Step ups
SS:
20x10
20x8
20x7
20x10
Step ups:
20x10
20x10
20x10
20x10
3x15 reverse crunches
Ughhhhhhh
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 1/7/2008 6:04:41 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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diet's going well
Saturday I weighed in just 1 pound below where I was last week. I also look slimmer. Because of the calipers I have though it is difficult to detect a change in bodyfat, although it seems to have gone down.
Monday's Workout: Legs
Squat:
255x5
255x5
245x5
245x5
245x5
Deadlift/Shrug
225x5
225x5
225x5
225x5
225x5
Bulgarian Split Squats superset w/ step-ups
40x5
40x5
40x5
40x5
40x5
w/
40x5
40x5
40x5
40x5
40x5
3x15 ball crunches
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 1/7/2008 8:47:49 PM
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edrice2
Posts: 1012
Joined: 6/22/2007
Status: offline
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how are you feeling in ketosis? energy levels good? any negatives to speak of yet?
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to laxmasta101)
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RE: laxmasta's training journal - 1/8/2008 1:38:05 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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It is really kind of funny. I feel kind of light-headed, kind of like a "high" feeling which is both good and bad, seeing as it makes it somewhat difficult to concentrate. My energy levels, however, have been phenomenal. My body has adapted extremely quick to the very intense program that I have started, and I have no problems finishing the programs yet.
Today's workout went very well:
Superset:
Dumbbell incline: 4x10 at 55 lbs.
seated cable rows: 4x10 at 105 lbs.
superset:
dumbbell military press: 4x10 at 35 lbs
pulldowns: 4x10 at 110 lbs.
superset:
close-grip bench: 4x10 at 75 lbs.
high pull: 4x10 at 85 lbs.
3x10 leg lifts
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to edrice2)
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RE: laxmasta's training journal - 1/10/2008 2:52:19 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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threw up today so i had to skip step-ups
Squats
205x15
205x10
185x15
deadlifts
3x185x15
bulgarian split squats
12x15
12x15
12x15
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 1/11/2008 1:49:15 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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sweet workout today, high energy. I am down to 188 lbs in the morning after a shower (so a little wet).
Incilne DB:
75x5
75x4
70x5
70x5
70x5
Sit Row:
5x120x5
DB Mil:
5x55x5
Pulldown:
5x135x5
Close Grip Bench:
5x105x5
High Pull:
5x135x5
ball crunches:
2x15
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 1/15/2008 2:00:24 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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went off of keto starting this past sunday due to dizziness and the inability to think clearly. I started a carb cycle.
Workout was good today, very good considering i was sick all weekend.
Squat: (shorter rest than last time, continual reps for the most part)
4x205x10 (move up to 210 next week)
Deadlift:
4x215x10
Bulgarian split-squats:
4x25 lb dumbbellsx10
superset with:
Step-Ups:
4x25x10
Ball Crunches:
3x20
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 1/22/2008 1:56:00 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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saturday I weighed in at 187!
Todays chest routine
Incline DB
4x60x10 (up 5 lbs from last week!)
superset w/
sitting rows
4x112.5x10 (up 7.5)
Military Press:
40x10
3x35x10 (little more than last week)
superset w/
Pulldowns
4x112.5x10 (little more)
High pulls
4x115x10 (up 30 lbs)
superset w/
close-grip bench
4x95x10 (up 20 lbs from last time)
16 minutes of intervals on a bike
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 1/23/2008 2:19:18 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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sick workout today..i'm wiped
Squats:
3x195x15
Deadlift shrugs:
1x195x15
2x185x15
Bulgarian Split Squats superset with step-ups
both: 3x20x15
Notes: Shorter Rest periods next time....keep the same weights.
Jump-roping tomorrow for about a half hour before school.
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 1/26/2008 3:15:04 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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TERRIBLE workout today....
I went to georgetown the last two days, had a total of about 6 hours of sleep between the two nights in the process, and in the meantime have been cutting so I lost a considerable amoutn of strength. also, I hurt my shoulder a little playing basketball yesterday but stupidly lifted through it.
Incline DB press:
3x70x5
2x65x5
superset with:
sitting row (close grip)
5x135x5
Military DB:
4x50x5
1x45x5
superset w/
Pulldown:
5x135x5
Opted out of high pulls/ close-grip bench due to shoulder......
hopefully next week will go better........
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 1/28/2008 1:45:32 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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getting WAYYY cut...I'm weighing myself tomorrow morning
Today's workout:
Squat:
4x210x10
Deadlift/Shrug:
4x205x10
Bulgarian Split Squat/Step-Up Superset
4x30x10
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 1/29/2008 1:24:20 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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weighed in today at 182.2 lbs after a shower (but before I had anything to eat/drink)
Incline DB Press:
2x55x15
1x50x15
Superset w/
Sitting rows (Close-grip)
3x112.5x15
Military DB Press:
1x35x15
1x30x15
1x25x15
Superset w/
Pulldown:
3x105x15
Close-Grip Bench:
3x80x15
superset w/
High Pull:
3x115x15
Leg Lifts:
2x10
intervals:
2 minute 4 mph warm up
6x10 mph, 2 minx 11mph with 4mph, 1 minute rest periods
2 minute 4mph warmdown
felt goood......Imma gonna get in some jump roping tomorrow ...
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 1/31/2008 3:31:10 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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Good legs day today....felt a little worn down so i skipped cardio to help avoid a cold
Squat
5x245x5 (use this weight next week; form a little sloppy)
Deadlift:
5x275x5 (cut out shrug portion due to rotator cuff)
Bulgarian Split-squat/step up superset
5x45x5
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 2/4/2008 1:23:09 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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workout felt brutal today
Squat (rest:60-90 seconds)
2x195x15
1x185x15
Deadlift (60 seconds)
3x205x15
bulgarian split-squat/step-up (30)
3x25x15
no cardio today....too wiped. I'm going to go in and do some cardio tomorrow though. No lifting til wednesday.
btw cycled off creatine/caffeine starting today
< Message edited by laxmasta101 -- 2/4/2008 1:27:48 PM >
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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RE: laxmasta's training journal - 2/6/2008 2:35:17 PM
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laxmasta101
Posts: 756
Joined: 10/10/2005
Status: offline
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good workout today
Incline db:
5x75'sx5
superset with
seated rows:
5x127.5x5
Military Press:
5x50'sx5
supersetted with
hammer-strength pullups
5x5
Close Grip bench
5x110x5
supersetted with
High pulls
5x135x5
ball crunches: 2x15
bike intervals:
1 minute at level 12 at 85 rpm+
1 minute at level 17 at 85 rpm+
for 5 sets each
_____________________________
Weight: 179.6
Currently: bulking
BF%=11
ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag
(in reply to laxmasta101)
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