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  #1  
Old 11-06-2012, 03:41 AM
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Default Links Reawakening

Well welcome to my log ladies and gents. Been around for a long time here, but been MIA for a while. I apologize for that but Im back in full action now. I want to bring back ABC with a vengeance! And to do that Ive....

Decided to start a journal back up again. Ive been doing a Keto diet for the past 3 months. Went from 190 (about 18%BF) down to 170 (about 10%BF). Will be finishing this week with the diet then slowly reintroducing some calories back into the diet, trying to stay as close to that 10% as possible while still adding a little mass.

As far as my workout goes, pretty much your normal split. Although during my cut I was doing upwards of a hour and a half of cardio, 45 minutes of that fasted cardio in the am and another 45 after the workout. It was brutal.

Back/Bi
Chest/Tri
Soulders
Off
Arms/Abs
Legs
Off

Hopefully with this journal Ill toss in some pictures, of random things Im eating or of progress pictures. I might even do videos not sure yet.

So now your all caught up lets get this ***** started!
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Old 11-06-2012, 04:14 AM
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Default Nov. 11/12 - Legs

Five finger Death Punch - Back For More
http://youtu.be/JhKNuoaGHO0

So it wasnt my best workout got cut in half as I was running out of time so I just did quads, and skipped on my hammies (I know I know! but next week Ill make it up double or Ill just do em on my day off tomorrow)

Sumo Squats
135x8
155x6
175x20
175x15
255x10
255x9
255x6(completely failed here almost wasnt able to rack it, but thats putting in work son)

Front Squats
175x10
175x7

One leg leg press
250x8
250x5


Although it was half a workout, numbers were pretty good, better than last week and for whatever reason keto has kept my weights almost as good as what they were when I was 190.

And heres a little food porn, frozen greek yogurt with chocolate pb whey, 1 tbsp natty crunchy pb, and some all bran bud cereal (this is my only meal with carbs and there almost all fibre except from the yogurt but its like 4g of carbs)

I know it doesnt look that good but its amazing, or Im just so used to not having sweets that its amazing cause its the closest thing I get LOL

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Old 11-06-2012, 11:38 PM
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Default Nov. 06/12 - Off/Cardio

Avenged Sevenfold - Afterlife
http://youtu.be/HIRNdveLnJI

Did my 45 min fasted cardio, followed by another 45 minutes of cardio after work. Just sitting down to feast into some baked chicken with broccoli and a spinach salad.

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Old 11-08-2012, 02:43 AM
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Default Nov. 07/12 - Back

Taryn Manning - Send Me Your Love
http://youtu.be/-oc7MS2_y-s

Killed the workout, had to cut short as I was running late for work though so just missed doing pullups to finish off back.

Parallel Grip Pulldown
90x20
90x12
165x12
165x10
165x9

Bent BB Row
195x10
195x9
195x8

One Arm Cable Row
40x12
40x10
40x9

DL
325x10 (this was extremely easy)
325x6

Pullups
N/A

All in all beauty workout specially being a fasted workout AND Im on a keto diet. But saying that, Ive decided to do a 180 and get into a lean mass phase. Annnnd on that note, Ive decided to set a date and pick a show for my first Fitness Competition (Im not going to do BB as I dont believe Im near ready yet to compete in that area).

To end the log for the day, Ill post a pic of myself just a upper body pic. I took that this morning before my workout to use as a reminder to try and stay as close as possible to this condition throughout the bulk.

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  #5  
Old 11-10-2012, 01:15 AM
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Default Nov. 08/12 - Chest

Flat Bench
135x15
165x10
195x5
215x9
205x8
205x6

Incline Smith
160x10
190x6
170x6

Incline DB Press
55x10
55x10
55x8

Dips
BWx12
BWx10
BWx11

Straight Bar Push Down
80x13
80x10
80x10

Sorry for the late post guys, been crazy busy.
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  #6  
Old 11-10-2012, 01:21 AM
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Default Nov. 09/12 - Shoulders/Trap

Machine Shoulder Press
80x20
80x15
125x10
125x10
130x6

Seated DB Lat
25x10
25x6

Leaning DB Lat
35x10
35x9
35x9

Seated Lat Machine
110x10
110x9
110x7

Bentover Lat
25x13
25x9
25x7

Reverse Pec Dec
135x15
140x8
140x7

DB Shrugs - I did something new here did as many reps as I could took 10 seconds to breath and kept going till 50 then supersetted it with a lower weight going until failure twice
80x20
80x11
80x8
80x6
80x4

50xfailure
50xfailure
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  #7  
Old 11-13-2012, 04:06 AM
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Default Nov. 12/12 - Legs

Holy crap Im bad at this. But it not my fault, Im moving so things have been crazy hectic. Just got my computer set up this evening.

It was a pretty quick leg workout, just did quads and calves.

Sumo Squat
175x20
175x15
265x10
265x7
265x4

Front Squats
175x7
175x5 (I did these differently than how I normally do them, Im sure I could have done more but the bar was moving to much)

Standing Calf with a 5 second negative
215x10
215x7
215x3

/SS Seated Calf
100x9
100x8
100x5

My weight is up 1 lb, Im sure its water but at least my conditioning has stayed about the same, still look pretty good I think.
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He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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  #8  
Old 11-14-2012, 10:30 PM
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Default

Logged in good to have you back.
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  #9  
Old 01-17-2013, 04:59 AM
Eastem33 Eastem33 is offline
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All in all elegance exercise exclusively being a fasted exercise AND Im on a keto diet plan. But saying that, Ive made the decision to do a 180 and get into a trim huge stage. Annnnd on that observe, Ive made the decision to set a time frame and choose a display for my first Health and health and fitness Competitors..
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