Phate's Journal
- Thread starter Phate89
- Start date
Cardio day
Went out jogging outside through the hills for about 35 minutes. Since i've been pretty carb deprived ( around 100g carbs a day ), for the past 2 weeks..i felt like having a can of baked beans( 93g carbs in a can ). Though I'm sure I burned a good portion of those carbs through my run.
jogging on the up hills totally work the calves...
Went out jogging outside through the hills for about 35 minutes. Since i've been pretty carb deprived ( around 100g carbs a day ), for the past 2 weeks..i felt like having a can of baked beans( 93g carbs in a can ). Though I'm sure I burned a good portion of those carbs through my run.
jogging on the up hills totally work the calves...
Lower body + cardio day
Woke up and went outside, did cardio outside for around 50-55 minutes. Found some new cool trails leading up to the mountain, and saw plenty of other bikers and joggers which was cool. Great way to start a saturday.
Will do lower body later tonight.
MEMO to self:
Next upper body:
weighted dips
T bar rows
Try and incorporate cleans.
Next lower body:
Lunges with bar weighted bar behind neck
Woke up and went outside, did cardio outside for around 50-55 minutes. Found some new cool trails leading up to the mountain, and saw plenty of other bikers and joggers which was cool. Great way to start a saturday.
Will do lower body later tonight.
MEMO to self:
Next upper body:
weighted dips
T bar rows
Try and incorporate cleans.
Next lower body:
Lunges with bar weighted bar behind neck
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B2
Front Squats 3 x 10
RDL 3 x 10
Leg raises 4 x 15
Hanging knee raises 3 x failure
Standing calve raises 5 x 10
Weighted crunches
Weighted half sit ups
In the middle of my leg raises, my poodle comes up to me and starts molesting my foot. i kick him off thinking WTF are you doing. A minute later I find him aggressively raping the life size scooby doo doll. Too much testosterone in him LOL, thats my dog!
Front Squats 3 x 10
RDL 3 x 10
Leg raises 4 x 15
Hanging knee raises 3 x failure
Standing calve raises 5 x 10
Weighted crunches
Weighted half sit ups
In the middle of my leg raises, my poodle comes up to me and starts molesting my foot. i kick him off thinking WTF are you doing. A minute later I find him aggressively raping the life size scooby doo doll. Too much testosterone in him LOL, thats my dog!
A1
Military Press 1x4(115) 7x5(105)
Pull ups 4 x 9
Bo row 5 x 8
bench 4 x 5
Weighted dips (20lb) 8x6 1x5
Heavy curls 3 x 8
Practiced doing some cleans, and trying to get the form right for high pulls. still got alot of work to do and it will be some time before i will be ready to do a full heavy power clean. I realized that the high pull ( or even a hybrid of that and a up right row ) will be very beneficial to strengthen my vertical row.
Also added 20lbs to bench, at first i meant to add 10 but accidentally put 20, and said what the heck lets see how many i can do. Looks like i under estimated my strength.
Military Press 1x4(115) 7x5(105)
Pull ups 4 x 9
Bo row 5 x 8
bench 4 x 5
Weighted dips (20lb) 8x6 1x5
Heavy curls 3 x 8
Practiced doing some cleans, and trying to get the form right for high pulls. still got alot of work to do and it will be some time before i will be ready to do a full heavy power clean. I realized that the high pull ( or even a hybrid of that and a up right row ) will be very beneficial to strengthen my vertical row.
Also added 20lbs to bench, at first i meant to add 10 but accidentally put 20, and said what the heck lets see how many i can do. Looks like i under estimated my strength.
I would have been scared ****less
. I can't stand sea animals, they give me the jeepers!I would have been scared ****less
Yeah you dont really see alot of sharks round first one i have seen for a couple of years haha. Jellyfish are the worst I have a bottle of vinegar in my board bag because chances are I will get stung.
Hmm for a minute there I thought I was in FF's log. Nice job.
B1
Overhead Squat 1 x 8 ( warm up )
Front Squat 3 x 8 (20+lb)
SLDL 3 x 10
Leg raises 4 x 15
Weighted lunges 95x15, 105x13, 105x13
Weighted ab work
Thanks a lot Stingo. I hardly ever remember you posting in my journal so your compliment means a lot. As for the 10KM run, it was one of my longer runs, and FF is one of my fitness role models and I could only hope of having his level of endurance one day.
Overhead Squat 1 x 8 ( warm up )
Front Squat 3 x 8 (20+lb)
SLDL 3 x 10
Leg raises 4 x 15
Weighted lunges 95x15, 105x13, 105x13
Weighted ab work
Thanks a lot Stingo. I hardly ever remember you posting in my journal so your compliment means a lot. As for the 10KM run, it was one of my longer runs, and FF is one of my fitness role models and I could only hope of having his level of endurance one day.
A2
Military Press 115lbs 7 x 3
BW chins 4 x 10
Bo row 4 x 8
bench 5 x 5
dips 4 x 12
skulls 3 x 9
heavy curls 3 x 5
post workout cardio: 1 mile, quick pace.
Before i went for the run i had a banana, since i was already pretty taxed and didn't want to risk muscle loss.
Also had this weird pain in my shoulders, i think it was because of the heavy pressing.
Military Press 115lbs 7 x 3
BW chins 4 x 10
Bo row 4 x 8
bench 5 x 5
dips 4 x 12
skulls 3 x 9
heavy curls 3 x 5
post workout cardio: 1 mile, quick pace.
Before i went for the run i had a banana, since i was already pretty taxed and didn't want to risk muscle loss.
Also had this weird pain in my shoulders, i think it was because of the heavy pressing.
A1
Military Press 7 x 4
High Pulls? 5 x 5
Bench 4 x 6
Pull ups 3 x 10 1 x 8
Dips 3 x 13 1 x 12
Progressing pretty well on the military pulls
Tried doing high pulls today, though i think my form was bad and it was more of a hybrid between pulls and upright rows.
Had some pain in my right shoulder after the military pressing, got worse when i was doing the pulls. Dissapeared by the time i got to the dips, not sure if i should be worried.
Decided to skip the curls and tricep isolation this session.
Military Press 7 x 4
High Pulls? 5 x 5
Bench 4 x 6
Pull ups 3 x 10 1 x 8
Dips 3 x 13 1 x 12
Progressing pretty well on the military pulls
Tried doing high pulls today, though i think my form was bad and it was more of a hybrid between pulls and upright rows.
Had some pain in my right shoulder after the military pressing, got worse when i was doing the pulls. Dissapeared by the time i got to the dips, not sure if i should be worried.
Decided to skip the curls and tricep isolation this session.
Cardio day
bout a 4 mile jog through the hills.
Oh yea..and my macros today
63% fat
32% protein
5% carbs
Gonna try the Anabolic diet ( Not keto diet ) as long as I can, well as long as this chicken and fat lasts..then i dunno what to do. Not expecting any big changes, but we'll see if theres any significant change in the next week or so.
bout a 4 mile jog through the hills.
Oh yea..and my macros today
63% fat
32% protein
5% carbs
Gonna try the Anabolic diet ( Not keto diet ) as long as I can, well as long as this chicken and fat lasts..then i dunno what to do. Not expecting any big changes, but we'll see if theres any significant change in the next week or so.
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