Joe's training for life...

[Yurkunas]

So on Monday the 26th Connor and I went to the gym.
I hit some back stuff but nothing too crazy.
Machine row
Cable pull downs
barbell shrugs
DB rear delt raises

Tuesday - nothing

Wednesday - I was hoping to bench my singles with 320 but my allergies were absolutely brutal.

Thursday - Still barely breathing

Friday - I feel better today but certainly not 100% Perhaps nothing today and maybe I'll feel good enough for my squats and deads tomorrow...

Also of Note:
Keto started on Monday. 201.8 was the starting weight. So far so good.

[Yurkunas]

So yesterday Connor wanted to go to the gym and I felt "better" so I trained arms:

Super set rope press down with 80 and DB curls with 40s, 4 sets of 12 reps each
Super set EZ bar curl and OHExt both with 80 for 4 sets of 8 reps each
Super set 21s with a 45 straight bar and benched dips with myself for 20s, 4 sets each

This morning I woke up at 199.2
Ketones measured at 0.3
Drank a glass of water with ACV (2 TBSPN) and a LMNT packet
Hit the gym for 60 minutes on the treadmill.
3.0 mph with a 3.0 incline, max HR 113, Ave HR 102
That was just kind of a test as I wanted to see where 3/3 would put me HR wise. Too low. I need to play around to get my average somewhere around that 125 mark.
Couple tings on my plate later today so we'll see if I squeak in some squats and/or deads...

[Yurkunas]

Made it, basement squats:
warm ups and then:
bar x 5
95 x 5
135 x 5
185 x 5
225 x 3
275 x 3
315 x 10 singles
145 x 20
and that was it.
20 and keto don't mix. LOL

[Yurkunas]

Well, I actually had a pretty full week of training but I'm still not keeping up with the journal very well...
Since the last post I got a solid shoulder day, back day and arm day. Solid outdoor cardio session of over 5 miles, 60 minutes on the treadmill at the gym as well. Quite a bit.
Still keto, almost 2 weeks now.
198.0 this morning.

So today, in the basement with a funny left side tweak around my hip, glute, quad area. I think from the outdoor cardio/squats last Saturday and then just a week on the forklift being kind of sore and some things in there aren't really sure what to do...

Deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
365 x 2
405 x 1
455 x 5 rough

Squat
150 x 20

45 hypers
me x 10, 15, 10

[Yurkunas]

198.6
still keto.
daily intake is 1 pound of ground beef, 1 dozen eggs, 4 scoops of whey

Gym for bench, 1 other guy showed up today
Benched 275, 280, 285 and 290 for a set of 5 at each weight.
Inc HS press couple warm ups then 2 sets with 2 plates and a quarter on each side for 15 then 12
Pec dec for 3 sets of 12-15 reps
Good day. Connor pressed 155 x 5 and a forced rep. Using my numbers the set of 5 gives him 180 and 6 would have been 185 which he knew he wasn't going to get yet but gave it a solid fight. He's very close to that 185.

Also of note, the 455 x 5 yesterday was felt rough because it puts me right around 530... The most I have done recently was 500 a few weeks back, LOL, makes a bit more sense now.

[Yurkunas]

Well, I'm still not doing great with the my journal but I know I got in for some shoulders last week.
Definitely didn't do any lower stuff as I had a packed day yesterday of life things.
Connors knee is killing him so now we are trying to deal with that. He has no idea what he did.
He and I are hoping to bench today around 10. Since I did 5s last week going up 5 each set... I think today I'll do 3s going up by 10 each set. See how that goes.

[Yurkunas]

Still under 200 pounds and I had a pizza and cupcake last night for a cheat meal since all I had the entire day was a regular coffee in the morning and a shake in the afternoon. I'm not at the point yet where I could fast easily and the hunger was getting to me a bit.

Bench with the crew:
worked up to 275 x 3, 295 x 3 and 315 x 3, All of them moved pretty well today.
Standing overheads 95 x 5, 115 x 5, 135 x 5, 155 x 5, 5 also felt pretty good
Dips me x 3 sets of 10 reps which all felt good

Connor found out how much you use the legs in bench today with his hurt knee. Couldn't go very heavy so he got 3 triples with 135 (larsen presses) and worked on his form and groove.

[Yurkunas]

Chins, palms forward
Me x 1, 2, 3, 1, 2, 3, 1, 2, 3
HS row:
plate x 12
plate and quarter x 12
2 plates x 12
3 plates x 10-12
all the above were single arm
2 plates both arms x 15

Machine row palms down (we went neutral on the HS)
80 x 3 sets x 15
100 x 15-20

And out.

[Yurkunas]

Alright, getting in the "journal groove"...

Bench
worked up very easy to a single at 350.

Upright rows
4 sets of 15 with 70

Cable press downs
100 x 15, 15, 15, 20

Connor got 3-4 triples with 155 on bench, and each 3rd rep was a bit of work.

[Yurkunas]

Saturday I went to train at work:
Trap bar farmers walk:
empty x 300 feet or so
145 x 150ish, 2 sets
235 x 75ish, 2 sets
315 x 75ish, 2 sets

Deadlift
225 x 5
315 x 3
405 x 2
500 x 2

Squat
worked up easy and then did 315 for 1 then a double and decided to pass on the triple and called it a day.

Pretty happy with the 500 double.
Went to work to train just so I could do the farmers walks. Glad I did, that felt good.
Warming up and cooling down I did goblet squats and swing with the 24kg bell. Easy just Dan Johns 2/3/5 rep scheme. Worked really well actually for a warm up/cool down.