Weight is down to 211. Officially down 31 lbs. Diet has been cycled every 2-3 days between 3 and 7 meals. I can tell strength is fading, but I’m holding on with a death grip. If I can just Squat 500, DL 500, Bench 350 at the meet I’ll be happy I guess. Far from all time PR’s but will be satisfied on the heels of an almost 40 lb fat loss in ~ 3 months.
Workouts
Thursday 6/11 – Sled Dragging: 30 minutes
Friday 6/12
- Press – worked up to 240 x 1. Pretty solid considering I have not done standing presses in at least a month, maybe 2. Followed by 3 x 8 x 165 for some rep work that was badly needed on this exercise.
- Standing DB Press 5 x 10-12. 90-120sec rest.
- Laterals 5 x 12-15. 1 min rests
- Lying Tricep Extensions with DBs 6 x 8-10
- Sled Dragging – 30 minutes non-stop
Saturday 6/13
- Deadlifts – worked up to 500 x 1. Not a max effort pull. Just want to continue to feel something “heavyish” each week, even on week’s where I am scheduled to go lighter.
- Deficit Deadlifts (2 inch platform) 8 x 365, 8 x 345, 8 x 325. Not particularly heavy, but was tough on zero carbs. Tried to pull each rep with maximum velocity. Tough to maintain focus on speed for a set of 8!!!!
- Barbell Rows (from rack, pin #8) 8 x 8 x 185-225. Good pump, strict form. Felt good.
- V-Grip Pulldowns 2 x 10-12
Monday 6/15
- Paused Bench Press – worked up to two lengthy singles at 355. Both felt crisp and fast. Shoulder/pec is feeling very very tender though. I was too hesitant about getting an injury to pause more than this today. Thats okay. Ive been doing a lot of max effort singles lately so some submax singles for today are fine.
- Touch n Go Bench – single at 365. then 3 x 8 x 275.
- Incline: 6 x 225, 7 x 205, 8 x 185. Ha. Totally gassed after the 8s on Bench. Rep work on Keto is a bitch.
- Dips – 4-5 sets to failure
- Curls – a bunch.
- 20 minutes Airdyne
