Ironlady's fitness journal

3 rounds kettlebell:

12 Swings - 25lb
12 Squats -25lb
12 High pulls - 20lb
12 Figure 8s - 20lb
12 Two arm rows - 15lb
12 Floor press - 10lb
12 Clean and press - 10lb

10 minute treadmill run
 
20 minutes stationary bike
15x3 20lb kettlebell squats
15x3 20lb kettlebell sumo squats
15x3 20lb closed leg kettlebell squats
15x3 60lb leg curls
15x3 60lb leg extensions
15x3 60lb leg curl extensions
15x3 20lb walking lunges

300 counts jump rope
 
3 sets

10 8lb medicine ball slams
10 40lb suspension rows (ea side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill
 
15 minutes treadmill HIIT
Additionally, during the HIIT, I was able to hit 1 mile in exactly 13 minutes. I know I haven't been tracking my runs lately, but 13 minutes for a mile is by far my best time.

Then proceeded with some circuit:

4 sets
30 second 8lb ball slams
30 second ea side 30lb cable core press (hold)

4 sets
15 ea side single leg hip raises
15 ea side step ups
2x15 sec 20lb overhead db farmer's walk
 
15 minutes treadmill HIIT
Additionally, during the HIIT, I was able to hit 1 mile in exactly 13 minutes. I know I haven't been tracking my runs lately, but 13 minutes for a mile is by far my best time.

Then proceeded with some circuit:

4 sets
30 second 8lb ball slams
30 second ea side 30lb cable core press (hold)

4 sets
15 ea side single leg hip raises
15 ea side step ups
2x15 sec 20lb overhead db farmer's walk
 
3 sets, 5 minutes burpees
3 sets, 5 minutes minutes jumping jacks
20x4 wall balls
20x4 tuck jumps
20x4 mountain climbers
20x4 squat jumps
20x4 high knees
20x4 plank jacks
20x4 skater plyos
 
3x15 30lb cable triceps pushdown
3x15 10lb alt db bicep curls
3x15 20lb ez bar curl
3x15 10lb barbell biceps extensions
3x15 20lb barbell curls
3 minutes stationary bike
---
Just keeping these links here for ref, just a few stuff I'm debating on getting.

https://bodybuilding.com/store/bsn/aminox.html
https://bodybuilding.com/store/rsp-nutrition/aminolean.html
https://www.amazon.com/Perfect-Keto...d=1502954217&sr=8-2-spons&keywords=keto&psc=1
https://www.amazon.com/dp/B01N0QVC4Z?psc=1

does anybody know if these keto-inducing supps do the job well?
 
Its the overall personal contents of diet, and what specific contents of this personal diet, that can bring one in in ketosis. There is no specific OTC product that can bring the ketogentic process when the diet is not supporting this goal. I would focus on self study on low-carbohydrate dieting, studying what the body does when low in blood glucose and converting its energy sources. This will gain you understanding more than anything else, and set you in motion to set up a personal program.
 
Vitality said:
Its the overall personal contents of diet, and what specific contents of this personal diet, that can bring one in in ketosis. There is no specific OTC product that can bring the ketogentic process when the diet is not supporting this goal. I would focus on self study on low-carbohydrate dieting, studying what the body does when low in blood glucose and converting its energy sources. This will gain you understanding more than anything else, and set you in motion to set up a personal program.
Click to expand...

Thanks so much! I was thinking the same thing so the keto supplements got me really curious.

Btw are you doing the diet, too? I kicked myself out lately, I feel like I just couldn't stand it anymore so I'm most likely just gonna carb cycle now.
 
Deadlift
4x12 98lbs

4 sets
12 ea side lateral wall balls, 14lb
30 sec plank

4 sets
12 ball slams, 12lb
8 30lb goblet squats

4 sets
12 explosive hip thrusts
25 lb ea hand farmer's
15 25lb kb wsings
 
Deadlift
4x12 98lbs

4 sets
12 ea side lateral wall balls, 14lb
30 sec plank

4 sets
12 ball slams, 12lb
8 30lb goblet squats

4 sets
12 explosive hip thrusts
25 lb ea hand farmer's
15 25lb kb wsings
 
10 minutes stationary bike
3x15 leg raise
3x15 sit ups
3x15 cross legs
3x15 flutter kicks
3x15 45lb wide grip lat pulldown
3x15 45lb seated cable rows
3x15 10lb single arm bent over db rows
3x15 50lb kettlebell deadlifts
3x15 40lb t-bar rows
 
10 minutes stationary bike
3x15 leg raise
3x15 sit ups
3x15 cross legs
3x15 flutter kicks
3x15 45lb wide grip lat pulldown
3x15 45lb seated cable rows
3x15 10lb single arm bent over db rows
3x15 50lb kettlebell deadlifts
3x15 40lb t-bar rows
 
10 minutes treadmill

15 minutes HIIT/ABS NTC

3 sets

10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension
 
4 sets
5 ea side single leg hop
5 ea side single leg lateral hop
5 ea side single leg hop with 180 degree turn
10 6lb ball slams
20 deadbugs


3 sets
2 different drills on the speed/agility ladder

3x10 face pulls
3x10 ea side one arm db press
 
3 sets
10 jump squats
10 ea side cable core overhead press

4 sets
10lb, 10 ea side half kneel db over head press
15 ea side single leg hip thrusts
30lb kb suitcase carry walk

4 sets
10 TRX inverted rows
10 6lb medicine ball squat to overhead press
 
10 5m back&forth run, tapping the ground after each rep
20 sec mountain climbers
no rest in between

4 sets
8lb squats to wall balls
5 each leg, lunge with 5lb lateral raise
10 sit up to hip up

4 sets
10 squat thrust
12 trx inverted row
30lb farmer's walk

15 minute jog on the treadmill, 7.5% ave incline
10 minute indoor bike HIIT
 
4 sets
10 sec jumping jacks
10 sec high knees

4 sets
20 sec 8lb ball slams
20 sec elbow plank

4 sets
20 sec 5lb db push press
20 sec 20lb kb swings

4 sets
20 sec 5lb db front rows
20 sec hip thrusts

4 sets
5 5m sprint
15 standing crunches
 
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