CKD log

[abarlament]

Week 4
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03 Sep
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HS Leg Ext
60 5x15
HS Leg Curl
40 5x15
HS Iso-Lat Low Row
70 2x15; 80 3x15
HS Iso-Lat Chest Press
70 5x15
HS Leg Ext
60 5x15
HS Leg Curl
40 4x15
Cybex Row
70 5x15
Cybex Chest Press
65 3x15
Pushups
2x15
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Later on that evening?
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HS Leg Ext
60 2x15
HS Leg Curl
40 2x15
Cybex Row
70 2x15
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Since today is a holidy (thus, no classes), my housemates had another massive party last night. Since it wasn?t my carb load I decided not to drink. It was still fun chatting up some freshman. I also played the part of bouncer, after I watched a movie up in my room while it was going on. Luckily I was, because one of my housemates got into it with a friend-of-a-friend who came later on. Dude reeked of pot, and my housemate, who I?ll call P, got irate, thinking the dude, who I?ll call O, was just ther to get some beer for free. Anyways, P asks O ?What the fuck, you just come in here to get some beer?? O replies ?Nah man, I?m just looking for A (another housemate), is he heree?? P responds ?Fuck you man! You fucking hippie ass MF?er! Get the FUCK out of my house!? O responds, keeping his cool, more or less, ?Dude, don?t be getting all up in my grill, I just want to talk to A?
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It is also helpful to note that O is dressed in prototypical wigger style, and has his 300lb fatass friend there to back him up. Anyways, things escalate, with P demanding that O leave, yet O not responding. Normally, I would have backed up my housemate, because I don?t want anyone disrespecting our authoritah in our own house, but P was completely out of line and belligerent, and I don?t want to give that impression either, so I just decided to wait it out until either O left, or they went outside and settled it (while being ready to step in). Anyways, O starts to get really pissed, and P tells him to meet him out back. Which O obliges. They continue jawing, with myself, A, and a few other people out there. After some jawjacking, P shoves O out into the street, O comes back swinging and puts P down with a haymaker. At that point, I step in to break it up, starting out by attempting to pull O off of P, however, O has a strong rear-side control, and P has his arms trapped under his body and is taking direct face shots. I grab Os arm to control it, but meanwhile Fatass has stepped in and is throwing punches, he catches my other friend in the face, and tries to put me down, but I block it with my shoulder. The friend who took it in the face speared Fatass and pinned him down (former wrestler), allowing me to standing-armbar O and stopping the fight. I didn?t break his arm, but he got the picture. P scrambled out from under him, and someone yelled ?Cops!? thus breaking up the fight. Everything cooled down, and the night ended.
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Good times.
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7 Sep
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Well, the rest of the week was pretty standard, ground beef, cheese, and protein powder made up my food intake, as it has for the past few weeks. My measurements this morning were:
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Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 17 (1f)................19/31/15....40.5.....18.2%....15.8
Aug 24 (2f)....217.5.....16/29/16....40.5.....17.1%....15.75
Aug 31 (3f)....218.......17/27/18....40.25.....17.4%....16
Sep 07 (4f)....216.......17/28/17....40.2......17.4%.....15.8
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I?m going to be ordering a Slimguide caliper, simply because it is a spring-loaded caliper, and therefore will relieve my suspicion that I am messing up my pressure on my AccuMeasure calipers, which rely on a different mechanism to tell you when it has taken it?s reading, which I?m sure everyone knows about. I?ll have them some time next week.
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I was hoping the single day depletion would result in higher weight/fat loss, with questionable results. My bicep was about the same, which suggests I am retaining muscle, and I am down 2 lbs with ?almost? a half an inch waist reduction, which is promising. However, my skinfolds are the same as last week, but I have already addressed that problem.
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This upcoming week I am going to try a different approach to the ketogenic portion. I may be mis-representing my caloric total by underestimating the calories in 1 lb of cooked beef. I am going to get all of my calories this week from liquids, just for ease of monitoring calorie intake. According to my Fitday, I have been getting around 1800-2100 calories from 2 meals a day. I?m going to try for about the same amount from liquids, and see if it results in different weight change, thereby gauging if my caloric intake has been what I think it was, or slightly higher.
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FWIW, I have been using 856 cal, 36g fat, 113g protein, 0g carbs as my numbers for a pound of cooked beef, which might be lower than it really is. We?ll see. At any rate, I am losing fat slower than Paul, who is on about the same plan as me, except for the workout part. I am using more of a UD2.0 workout scheme, except without the power workout part. I am going to incorporate the power workout this week (on Sunday), and see how that works. Maybe I?m jaded, but less than .5? lost in 4 weeks seems a bit slow.

Oh yea, in my last post, those dates should be September.

[abarlament]

The tension workout was as follows:
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OHP ? 145 1x7; 140 1x7
Deadlift ? 320 2x8
Bench ? 230 2x8
Leg Extension ? 150 2x8
Cybex Row ? 110 1x8; 120 1x8

This was on the 7th, for some reason, this forum won't let me edit it in.

[abarlament]

9 Sept

I kept to the UD2.0 scheme this weekend, not returning to low carbs today (actually was pretty bad, housemates girlfriend made cookies), but I did hit a power workout to make up for it, went like this:

Squat
250 x3; 265 x3; 280 x3; 295 2x3
OHP
145 x3; 150 x3
DB Row
85 3x5
Bench
245 x3; 255 2x3

I am a weak little kitten.

As far as shopping for food went, I got easily-measured foods this week, so that I can accurately guage my calories. I?m just not sure how many calories/fat/etc is in that ground beef I?m making. I got eggs, half-n-half, and cheese, in addition to the TP Gemma and WPC I am waiting on.

11 Sep

Today is Tuesday, but I am not planning on doing a depletion workout this week. I have a PT test on Wednesday, so I?m doing my usual PT test routine. I will have a small breakfast today, then not eat until afterwards, to make sure my stomach is tight. As always, I?m about on the border line (calipers measure me fairly consistently at around 17-18%, the tape test measures me at 22%).

Also, I took my measurements today, being the second day without carbs, which Monday usually is, here they are. I?ll also probably have my Slimguides some time next week, I?m interested in how they compare.

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 27 (3m)....228.5.....19/29/18.....41......18.5%.....16
Sep 03 (4m)....226........18/28/18.....40.6......17.9%.....16
Sep 11 (5t)....221.5......17/28/18.....40.5.....17.8%....15.9

Not sure why I have such a severe weight drop. Or maybe that beef really was astoundingly underestimated. Nah, jay kay.

[abarlament]

14 Sep

Took measurements again (well, most of them). I should have my Slimguides some time next week, so there will start to be somewhat of consistency in the caliper readings, because visually I look better than 5 weeks ago, more separation in the delt/bicep, look leaner from the side, suggesting loss of visceral and upper body fat, but the calipers don?t seem to show it.

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 17 (1f)................19/31/15....40.5.....18.2%....15.8
Aug 24 (2f)....217.5.....16/29/16....40.5.....17.1%....15.75
Aug 31 (3f)....218.......17/27/18....40.25.....17.4%....16
Sep 07 (4f)....216.......17/28/17....40.2......17.4%.....15.8
Sep 14 (5f)....218.......17/28/17....40.2......17.4%.....xxxx

I?m starting dragging my ass to the track for some running workouts now too. Today was day one, sprint training. I?m going to use a modified Furman Intensity plan, with a sprint day and a tempo day. I?m modifying it in that I am not going to do the long distance runs, if anything, I will do a long distance ruck march or something more specific to me. The tempo runs might also just be long intervals (1 mile, rest, another mile, done). Here was the first day:

Sprint Training (am)
4x 400m run // 800m recovery jog
2x 25/50yd ladder

Tension workout (early pm)

OHP ? 140 1x6, 1x7
BB Row ? 185 2x6
Bench ? 230 2x6
Hammer Curl ? 50 2x8

My legs were/are still killing me from this morning, so I didn?t do any kind of legs. The Keto book says something about how the highest carbup-ability is after intervals anyways, so that?s how I?m justifying my pussiness.

[abarlament]

15 Sep

Bagels, rice, graham crackers. Yum.

Squat
280 x3; 300 x3; 315 x3; 325 x1

BB Row
185 x3; 205 x3; 215 x1; 225 x1

Bench
250 x3; 260 x3; 275 x3

I bought a rice cooker and about 5 lbs of the stuff from the Mart, so I will probably eat mostly rice next carb load.

Oh yea, I got? completely shithoused last night also. I blacked out on the way back from the bars, evidently I ordered pizza, then didn?t pick it up when it got here (judging from the voicemails the delivery guy left, man he was PISSED). Then I took a shower (judging from my clothes being all over the bathroom). Good times.

I measured my housemate with my Slimguides at 11.7% bodyfat, my other 3 roommates are about that level too. Fucking skinny bastards.

17 Sep

Back to da low carbing today. I set out with the plan of doing PT in the morning, then depleting the entire body throughout the day. That was what I was going to do as of last night. As it turns out, partying all weekend really fucks with my sleep cycle, so I only got 4 hours of sleep last night. Wake up to do PT, then have shit to do during the day, dozed through my classes, and felt totally like not doing the weights thing. Coupled with walking all-the-fuck over campus. But I did, and actually found a great place to deplete (upstairs in the student center we have a cardio room that is also populated with a bunch of Cybex machines, which I like for depletion work, and hardly anyone uses them, so I can even superset if I feel like it. Anyways, this is what I got through today:

PT in the am
Bunch of gay physical therapy lower body shit. One exercise (with such greats as hip abductions, leg kicks and shit? I hate our PT planner) followed by a 400m run. So we ran about 1.5 miles, but also got to do some good exercises like pushups and burpees.

Depletion in the pm
Shoulder Press
40 6x15
Chest Press
65 4x15
Row
70 7x15
Pulldown
3x15
Leg Press
80 3x15

I?m going to let pushups and running deplete my chest and legs further. I believe we have a long run scheduled for Wednesday, and sprints on Thursday. I?ll probably do more running on Friday too. I didn?t caliper this morning because I had PT and I don?t want to get up earlier than I have to, so I?ll have them tomorrow.

[abarlament]

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 27 (3m)....228.5.....19/29/18.....41......18.5%.....16
Sep 03 (4m)....226........18/28/18.....40.6......17.9%.....16
Sep 11 (5t)....221.5......17/28/18.....40.5.....17.8%....15.9
Sep 18 (6t)....223........15/24/15.....40.6......15.2%.....16

I'll probably post a picture too, so maybe I can get some of your thoughts on body comp.

[abarlament]

Ok here goes, these are from today (day 3 of low carbs). I know I am pale, I know I have a farmer's tan. The first picture is half of a front lat spread, the second is relaxed. Obviously you can read from my stats that my waist is fuggin huge, I'd like to think a 37 or 36 inch waist would look ok with my build.

My most recent caliper reading was what... 15.2%. I think I'm a bit higher, it might be attributable to an inaccurate abdomen caliper reading based on where I am doing the pinch. I might just keep doing it how I have been, since I do get reliable readings from there anyways.

[abarlament]

19 Sep

PT in the morning consisted of basically the same stuff as on Friday, 400s, jogging, that kind of thing.

20 Sep

Honestly, I forget what we did for PT today, probably more running.

21 Sep

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 17 (1f)................19/31/15....40.5.....18.2%....15.8
Aug 24 (2f)....217.5.....16/29/16....40.5......17.1%....15.75
Aug 31 (3f)....218.......17/27/18....40.25.....17.4%....16
Sep 07 (4f)....216.......17/28/17....40.2......17.4%.....15.8
Sep 14 (5f)....218.......17/28/17....40.2......17.4%.....xxxx
Sep 21 (6f)....216.......15/24/15....40.1......15.2%....15.8

Finally Friday is here. For PT this morning we did some different stuff.
1? of pushups (I did 55), 1? of situps (35, whatever), 1 mile run (like? 7:38 or something like that, I forget), then more pushups and situps, then an 800 (3:38), and I think more pushups and situps.

As for the tension workout I do:

DB Seated Press
40 3x10
Squat
230 2x8
DB Incline
70 2x10
Cybex Row
120 2x10
Tricep Extension and Hammer Curl
40 2x10 (extensions) and 1x10 (hammers)

Now it?s on to carbs. I might even try tracking carb intake too to see how many of the suckers I get.

[abarlament]

23 Sep

Power workout

BB Row
215 4x3 (PR for sets X reps)
Inc. Bench
245 2x3
DB OHP
65 4x3
Deadlift
345 x3; 365 x1; 385 x1; 405 x1

I realize now that my increasingly lax eating on this day is what is causing my lack of respectable weight loss.

26 Sep

Cardio
About 2.5 or so miles of running (fartlek) in the am accompanied by pushups/situps.

25 Sep

Week.........Weight.....Calipers....Waist....JP-3....Biceps
Aug 27 (3m)....228.5.....19/29/18.....41......18.5%.....16
Sep 03 (4m)....226........18/28/18.....40.6......17.9%.....16
Sep 11 (5t)....221.5......17/28/18.....40.5.....17.8%....15.9
Sep 18 (6t)....223........15/24/15.....40.6......15.2%.....16
Sep 25 (7t)....221.5......15/25/16.....40.5......15.8%.....15.8

Damn bros, damn. I need to tighten it down on Sundays.