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Thread: Tjoes Training Journal

  1. #6478
    Forum Leader: Training Journals tjoe's Avatar
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    Default Saturday at the gym:

    Da Bench...

    bar x 10
    95 x 10
    135 x 10
    slipped on elbow sleeves
    185 x 10
    225 x 10 sets of 10 reps
    about 5.5 minutes between sets
    went better than I expected.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6479
    Forum Leader: Training Journals tjoe's Avatar
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    Default Been a while:

    I know I've been awful with the updates lately but I have been hitting the gym pretty well.

    Started keto with my wife and 2 of my buddies a week ago.
    This time around I've been going by Thomas DeLauers stuff. More traditional keto meaning higher fat and less protein. Palumbos diet was pretty high protein (about 300g a day for me) so I'll be interested to see the difference this time around.
    I started around 213 or so.
    Today I was 207.6
    Even did a short 16 hour dry fast from Friday night until Saturday afternoon.
    My energy levels have been great and I have had ZERO cravings for anything.
    I need to nail down a good routine as I have been just kind of winging it when I go in. Of course I still pay attention some some details like going heavy (4 reps or so) on my main move and doing 20s on my other moves. Thomas explains why he doesn't like the middle ground of 5-15 or so on keto and it makes sense to me. I'd just like to nail down what movements I do on what days as I like "routine".
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6480
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    Still been training pretty well.
    Actually had a real solid pressing day earlier this week.
    Great back day on Wednesday when I didn't want to hit the gym at all.
    Wrapped up with a good arm session Thursday.
    No training at all today (Friday) but I am hoping to get legs in tomorrow before the storm hits in the evening. Gym is already closed for Sunday.

    Diet is TIGHT, no cheating at all.
    Blood ketone was 1.3 on the meter this afternoon at work, same as last Friday. I was pretty sure it would be higher but I am ok with it.
    When I used to follow Palumbos stuff I would be looking forward to a nice cheat meal this weekend. Not this time around however. Now I am thinking about if I want to fast tomorrow and for how long. LOL We'll see what happens...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6481
    Forum Leader: Training Journals tjoe's Avatar
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    Well, today begins week 3 for Sarah and I.
    So far so good. Started around 213 or so. 203.2 this morning. Been training pretty well and consistently.
    Did 2 fast so far. First was 16 hours last Saturday and was pretty easy. 2nd was yesterday for 21 hours and was also NOT a problem.
    Got in all my food today and if I wake up not starving, I will shoot for a good 20 hours tomorrow but I'll play it by ear.
    Checked my ketone levels 3 times so far.
    1.3 then .5 then 1.3
    Interesting. I really thing that the .5 was a fluke with the meter. I saw a few reviews that said they weren't super accurate but I take that with a grain of salt. I also did everything exactly the same for the past 2 weeks so no reason for a significant drop in ketone levels.
    Already dropped a hole in my belt as well. Pretty cool.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6482

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    I love KETO as much as I hate it. Did it many times over the last 22 years. My opinion is it is a great 4 week diet, after that slip into a low carb quasi KETO plan.

  6. #6483
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    Default

    What’s up Joe! Good to see you still at it. I see your posts on Facebook some, doing fasting now I see. I’ve been consistently fasting for the last few years. Way easier to stay lean. Not to mention not having to eat around the clock when having a busy lifestyle

  7. #6484
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    Yeah, since my training isn't as crazy any more and my time is more limited, I don't post here too much anymore. Wish I had the time but it's pretty quiet here too so...

    I am in the middle of week 6 of keto and fasting. So far we love it. Very different this time around than when we did it in the past. Much less protein, more fats. Never fasted before this run either.
    I am feeling weaker in my training but it's honestly a combination of being old, having tweaks, getting lighter and of course less "gym fuel". I really feel the diet is the smallest part of all factors in that regard.
    Once I am as lean as I would like to be, I'd really like to start playing with VERY ,limited carbs either before or after training. Not both. Too much. Still not sure which would be more beneficial in particular circumstance so I have to research a bit more.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6485
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6486
    Forum Leader: Training Journals tjoe's Avatar
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    I've asked him a few places this question. Following Keto/IF, what would you recommend to start increasing muscle mass/size without getting fat again

    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6487
    Forum Leader: Training Journals tjoe's Avatar
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    OK, I am going to try and get back to posting here again on a regular basis.
    I do enjoy looking back and if nothing is here...

    Week 9 is done. Down to 188.0 this morning. New low. Still feel pretty good.
    However, I am changing things up for week 10. I have been piecing together information that suits my goals/purposes from the videos I have been watching.

    Specifically:
    Training fasted seems to have a pretty big emphasis so that is step 1
    Fasting every day does not appear to be optimal so I'll be fasting every other day.
    Fasting schedule dictates that i will be training every other day as well. This way I'll always be training fasted.
    Post training I will be taking in a shake containing things mentioned in the video above:
    Fructose
    Dextrose
    Whey isolate
    salt
    creatine
    2-3 fish oil capsules
    100mg caffiene tablet
    I don't think I missed anything but maybe. The whole point here is SPIKE insulin QUICK, drive the carbs into the muscle and then let insulin/blood sugar drop back down. Being that I have been deep in keto for a while this "should" work pretty well. We'll see what happens.
    On non fasted, non training days it'll just be standard keto. Aiming for 3 meals per day. So in 2 days I will get in 4 meals and 1 post workout shake.
    The fasted portion will probably be about 20 hours. I imagine I'll be done eating around 9pm or a bit earlier and I won't eat until after training which will be around 5:00pm or so. I think that is going to be the hardest part. Long time to fast every other day...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6488
    Forum Leader: Training Journals tjoe's Avatar
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    Default Sunday

    So this was just a bonus day since I am changing things around tomorrow. Had time so I hit the gym this morning and did:
    hyper extensions alternating with seated twists 4 sets of 15 reps
    treadmill 45 minutes
    3.0 mph
    incline 3.0% baseline
    15.0% intervals at minute 9, 14, 19, 24, 29, 34, 39 and 44

    Nice little session.
    abs are killing me, maybe from triceps on Friday? not sure. Back is always kinda hurting. Was hoping the hypers and twists would loosen it up a bit.

    Looking forward to starting "phase 2" tomorrow, little nervous about fasting all day at work...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6489
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    Default Pressing

    Previous meal was before 8:00pm last night.
    Fasted all day

    Seated db presses
    20, 30, 40, 50, 60, 70, 75 and 80s all x one set of 5 reps

    HS inc press
    1, 2, 3, 3+10, 3+20 all by one set of 5 reps

    db side laterals
    20, 25, 30, 35 all by one set of 5 reps

    pec dec
    60, 80, 100, 120, 140 all by one set of 5 reps

    parallel bar dips
    me x 20, 13

    Quantum triceps extension, like a neutral grip nose breaker
    100 x 15, 15

    db side laterals again since my chest and triceps were pretty lit, I wanted a bit more "feeling" in the delts.
    15 x 20+5, 10+5+5+5

    Then right home for my shake:
    2 scoops whey isolate
    40g dextrose
    14g fructose
    1/4tsp pink salt
    2 fish oil pills
    creatine pills
    100mg caffiene pill
    That was not great to drink, not bad, but not great. Not used to all the sugar obviously and the salt is "plentiful". Would be better to just wash that down with water prior to the shake.

    So tonight I'll have my eggs before bed. I'll try to wait as long as possible to let my insulin levels drop back down as much as possible.
    Tomorrow, normal keto day.

    Let the experiment begin.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  13. #6490
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    feel pretty good from yesterdays training.
    chest is sore, shoulders and triceps are ok.
    187.4 this morning, fasting again tomorrow followed by some pulling stuff.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #6491
    Forum Leader: Training Journals tjoe's Avatar
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    Default "pulling" stuff

    Wednesday:
    Yesterday was pretty good. Today was the fast/training day. I was a bit hungry during work but nothing I couldn't cope with. So I ended up going from about 8pm last night to around 5pm this afternoon. So a good 21 hours. Not bad. Trained (see below) and then had my shake as listed above. I'll have eggs for dinner a bit later (as late as I can tonight) so that my insulin levels come back down from the spike. Eggs will be scrambled in butter with some cheese and spinach added in.

    Pullups
    me x 4 sets of 8 reps

    4" neutral grip pulldowns
    100 x 5
    140 x 5
    180 x 5 (had to wiggle under knee rest, not used to that...
    190 x 5
    200 x not really 5, maybe 3 and 2 eh... dropped to 120 and did another 10 reps

    HS Iso lateral row
    close neutral
    1 x 5
    2 x 5
    3 x 5, 5
    wide neutral
    2 x 12, 12

    single arm cable row (on the seated row station)
    40 x 8
    60 x 8, 8, 8
    *these felt VERY good with a nice big stretch and a good squeeze.

    Reverse pec dec
    60 x 10
    80 x 8
    100 x 6, 6 then drop to 60 x 10

    db shrugs
    50s x 4 sets of 25 reps

    face pulls, rope underhand grip so at the contraction it was like a front dbl bi, almost
    never did them with this grip before
    40 x 4 sets of 25 reps

    Good day of training. Although I got so caught up in back/rear delt/traps, I completely forgot to hit a few sets for biceps! LOL

    Side note:
    This morning after eating yesterday, I was 189.0
    The morning before I was 187.4
    Interested to see what tomorrow says after todays fast/training/shake, etc.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #6492
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    no training today.
    back is sore real nice.
    traps are wrecked.
    lat/tri tie in pretty sore.
    overall pretty pleased with how I am feeling from yesterdays session.
    weighed in at 188.4 this morning.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  16. #6493
    Forum Leader: Training Journals tjoe's Avatar
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    Default Man day, with little girl weights :(

    Front squats
    bar x 10
    95 x 8
    120 x 8
    150 x 5
    170 x 3
    190 x 1
    190 x 1
    190 x 1
    150 x 8

    Deadlifts
    120 x 8
    150 x 5
    170 x 3
    190 x 1
    190 x 1
    190 x 1
    150 x 15

    So, I still feel whatever that tweak is between my lower back/upper glute. During the decent on the squats there is a small rom where it feels like I am just going to "drop". During deadlifts, even with the tiny weight, I can feel a very distinct 2 part lift rather than one nice smooth pull. Sucks. It is for this reason I am going to do this workout every other time I train. I feel I need it.
    One of two things will happen. It'll break and I'll know what it is and need to get it fixed. Or it'll get better and the surrounding muscles will take over. I'm going for option 2 of course.

    New low today: 186.0
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  17. #6494
    Forum Leader: Training Journals tjoe's Avatar
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    Default Pressing

    Standing overhead
    bar x 15, 10, 5, 5
    95 x 5

    Partner showed up and we switched to:

    Seated DB presses
    40s x 5
    60s x 5
    80s x 5, 5
    *second set felt better than the first

    Inc HS press
    2 a side x 5
    3 a side x 5
    3+25 x 5, 5

    DB side laterals
    20s x 5
    30s x 5
    35s x 5
    40s x 5ish
    25s x 15

    Pec dec
    60 x 5
    90 x 5
    120 x 5
    150 x 5, 5

    Parallel bar dips
    me x 4 sets of 10 reps

    reverse grip press downs, cambered bar
    60 x 20, 20

    NEW LOW again this morning... 185.6
    still fat. lol
    not stopping.

    So 1 week down with the new alternating routine. So far no big troubles. My "min goal" right now is to maintain this schedule for a month and see how my body is doing. The one thing I will say about keto is it suppress appetite very well. So today I had to train bit early since the gym closes at noon. This means I should get in one more meal today than usual. I'll see how that goes.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

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