KSC's Log

[Andy Baker (KSC)]

Thursday 8/16

Down to 229. 5 lb drop after 1st day back on the diet.


Deadlifts

10 x 135
5 x 225
1 x 315
1 x 405
1 x 455
3 x 515. All time PR for a triple. Really happy with this.

Lying Leg Curls

5 x 8-10

Chest Supported T-Bar Row

5 x 8-10


I trained at a different gym today than my own.....first time in a long time.....and did some things that I never ever do. I haven't done a leg curl in like 8 years....now I remember why.

I met with the owners of the gym this morning, before my workout, about possibly moving my business into their gym. They have a really large gym and they have an interior room that isn't being used right now. They are willing to rent me the room for my personal training business for about half the cost of what I am paying now in my current location. Sounds like a good deal, but will have to let things play out.

[Andy Baker (KSC)]

Friday 8/17

Down to 227.


Diet yesterday:

1 - Shake w/ peanut butter
2 - Shake w/ peanut butter
3 - Shake w/ peanut butter
4 - Giant Chicken Breast
5- Half a London Broil

[Andy Baker (KSC)]

Saturday 8/18

Down to 224.5

Hamstrings are so unbelievably sore I can hardly walk.......from leg curls.

[Andy Baker (KSC)]

Monday 8/20

Back Squats

5 singles w/ 495


Shitty workout today. I was hoping to do the singles with 510-515ish, but it just wasn't in the tank. The diet is starting to take its toll. I stayed strict all weekend with the extremely low carb, low calorie protocol and I felt it today on the squats.

Weight got down to a low of 224 on Saturday and has crept back up since then. I was 227 this morning.

Luckily Nathan gave me the green light to start phase 2 of the diet tomorrow. Less protein shakes, more whole foods, and one big carb meal daily.

[Andy Baker (KSC)]

Wednesday 8/22


Press

10 x bar
5 x 95
3 x 135
1 x 165
1 x 185
1 x 205
1 x 225
2 x 242.5
3 x 230
3 x 220
3 x 220
3 x 220

DB Incline Press

3 x 6-8 x 100's

Tricep Pressdowns

5 x 12/10/8/8/8 x 90


Diet has me down and holding at 228 lbs. Been there for last 3 days. Started phase 2 of diet on Monday which is significantly more food than phase 1. Still very low carb with the exception of one meal, and strength is certainly down for the time being. It's not down my a huge amount, but it is definatley down.

[Andy Baker (KSC)]

Friday 8/24


Deadlifts

8 x 225
1 x 315
1 x 405
1 x 455
4 x 500. Damn!!!! I wanted 5......but 4 was it. Still a PR so I'll take it....especially while I'm losing weight!

Stiff Leg Deads

5 x 435
5 x 435/405. Did 3 reps w/ 435, failed, then stripped the tens and fives off and knocked out two more with 405 with no rest.

Prowler

10 sprints w/ 90lbs added. We didn't measure the distances. I just sprinted until my legs quit pushing on each rep. Brutal prowler flu followed. Laid on gym floor for 20 minutes before I moved.


Weighted has been holding at 228 virtually all week, but I can tell that I am leaning out, especially in my abs and waistline.

Diet this week has been like this:

1 - 5 whole eggs
2 - 2 packets of Tuna creations w/ 1 tbsp olive oil
3 - 10 oz chicken breast, 3 tbsp peanut butter
4 - 10 oz ground sirloin, 2 tbsp olive oil
5 - 2 tilapia filets, 1 bag steamed jasmine rice, 1 potato
6 - Protein Shake

Today Nathan had me switch meal 5 and meal 2 to experiment with having the carb meal just before the workout.

[David1982]

How do you survive and even use the prowler on such a small amount of carbs? I feel shaky and weak if I eat below 200. I'm guessing it's that ketosis thing or whatever and I'm just hooked on cabrs for energy.

[Domjo54]

^^That diet plan sounds a LOT less painful.

I really want to get me a prowler sometime in the future...

[markccj]

Wow @ performing so well in a caloric deficit, absent of carbs too!

Well done. I'm starting to realize just how much fat I am gaining on SS and dreading the inevitable diet during the next phase of training. I don't know how you do it.

[Andy Baker (KSC)]

Saturday 8/26

Woke up at 227. Down a pound.

1 - 5 Eggs
2 - 2 packets Tuna, 1 tbsp olive oil
3 - 10 oz chicken, 3 tbsp peanut butter
4 - 10 oz sirloin, 2 tbsp olive oil
5 - 1 Extra large pizza with extra meat and extra cheese, about 10 hot wings,

First cheat meal of the diet. Happy to have it. It was nice to watch the Texans game with something to stuff my face with. Something about football and food. The former triggers the need for the latter.


Sunday 8/26

Woke up at 229. Wow, only 2 lbs up from a whole pizza. I'm surprised. Got 5 days of hard dieting in front of me then I have a little trip planned for Labor Day weekend and I will be off the diet a bit.