And unto this...RONIN

[Ronin]

Legs

Squat

Plenty warmups

5 x 6 x 120kg

LP

5 x 10 x 240kg

ss

Hacks

5 x 10 x 40kg

TP

5 x 25 x 240kg

That was it, short & sharp today.

Eats

- 9 eggs

- Shake

- 400g bacon & deli meats

- HPLC bar

- Scratch's Lemon Pudding

[startinfromscratch]

That was it, short & sharp today.

Eats

- 9 eggs

- Shake

- 400g bacon & deli meats

- HPLC bar

- Scratch's Lemon Pudding

im finding after day 7 of no carbs, short and sharp is the only way to roll lol

[Ronin]

im finding after day 7 of no carbs, short and sharp is the only way to roll lol

Tru dat :grin: Even light deads had me reeling today.

Back

Deads

Sets of 10 up to 140kg

Seated Row

5 x 12 x 25kg p/s

WGPd

12 x 120, 120, 135, 120, 120lb

Seated Cable Row

12 x 150lb

And that was it.

Eats

- 6 eggs

- Shake

- 750g chicken nibbles

- HPLC bar

- Chicken breast & bacon with avocado & sour cream

- 1.5kg Sheep bones

- some sort of proteiny desserty thing (still to come)

[Ronin]

Seriously flat today, and was a little nervous about testing my shoulder.

BTN Press

5 x 10 x 50kg

5 x 10 x 60kg

HCP

3 x 10 x 40kg

Upright Row

5 x 10 x 40kg

Low Pulley Sets

1 @ 30lb

2 @ 20lb

BB Shrugs

3 x 12 x 140kg

Eats

- Shake

- HPLC bar (really gotta stop wasting my $ on these)

- Bunch o' Chicken Nibbles

- 12 Eggs with various combinations of mayo, bacon & salami

- Mousse

Shoulder stood up pretty well to it's first session back, was a bit niggly in the few hours immediately following training, but is fine now. Really felt like I'd lost a lot of strength in it, looking forward to building it back up, and beyond.

[Ronin]

Felt heaps better today, may be finally hitting the keto groove :? So shot in for a quick arms sesh.

DB Curls

10 x 16, 18, 18kg

8 x 18kg

d/s 18kg/16kg/13kg/8kg

Tri-Set

BB Curl

3 x 10 x 30kg

Inc DB Curl

3 x 15 x 11kg

Hammers

3 x 15 x 8kg

Dips

BW x 14, 15, 7

Tri-Set

Rope Pd

3 x 12 x 120lb

Rev Pd

3 x 12 x 80lb

Tri Pd

12 x 80lb

12, 25 x 60lb

Dbl Bi Curl

12 x 40lb

12, 15 x 50lb

s/s

1 Arm Pd

2 x 10 x 40lb

10 x 50lb

Pretty chuffed with the dips. I know it doesn't look like much, but last time I did them I only managed about 5 or 6. And I'm quite a bit heavier than I was then too.

[Ronin]

Carb night last night... timed to perfection to coincide with my son's birthday dinner at a local all-you-can-eat restaurant (his choice, not mine, honest). So there was chips, tempura, rice, noodles, there might even have been apple crumble & ice cream. Gained 1.5kg overnight. So I guess it was more of a cheat meal than a strict carb-up, but it's out of the system now :pray:

Chest today

DB Bench

10, 10, 9, 9 x 33kg

Inc DB Bench

3 x 10 x 26kg

Inc DB Bench

3 x 10 x 26kg

ss

Inc Fly

3 x 15 x 11kg

Standing Cable Fly

3 x 10 x 30lb

ss

X-Under

15 x 30lb

2 x 15 x 20lb

Machine Press

3 x f x 90lb

Eats

- 9 eggs with mayo

- several chickens worth of wings

- HPLC bar

- Choc mousse

[Ronin]

Pretty low on energy today, caught myself nodding off a few times this arvo.

Arms

BB Curl

5 x 10 x 32.5kg

Inc DB Curl

3 x 10 x 13kg

ss

Hammers

3 x 10 x 11kg

Dips

15, 14, 8 x BW

Tri Pd

5 x 12 x 70lb

B/O Cable Xt

3 x 12 x 120lb

ss

Rope Pd

2 x 12 x 70lb

12 x 60lb

V Pd

3 x 12 x 130lb

ss

Rope Curl

3 x 12 x 100lb

Dbl Bi Curl

3 x 15 x 50lb

Eats

- 9 eggs (some with mayo, some with cheese)

- Chicken wings

- Shake

- Choc Mousse

[Ronin]

Legs day was cut short today unfortunately, by a call to the school. My daughter now has chicken pox, so I'm gonna be housebound with her for the next few days...no gym :x Recently got a bar and a few plates, and a mini stepper thing, so will make do with that.

Squats

Lotsa bar, 60kg, 80kg warmup

2 x 10 x 100kg

3 x 6 120kg

LP

5 x 10 x 280kg

TP

50, 35, 50 x 200kg

Eats

- 3 eggs with mayo

- Shake

- Whole chook

- 500g mince with avo, sour cream & cheese

- mousse

[startinfromscratch]

hows the energy levels going man? im still trying to find that balance between maximising fat-loss and minimising the strength gain. find that no matter what ive eaten, dont have much strength, and what little strength is left drops off real quick.

[Ronin]

hows the energy levels going man? im still trying to find that balance between maximising fat-loss and minimising the strength gain. find that no matter what ive eaten, dont have much strength, and what little strength is left drops off real quick.

Strength levels are down a bit, but not too bad. Mind you, I haven't been able to train for the last few days, so we'll see what happens when I get back into it Also, I've only managed to hit trace once so far, whereas you don't seem to have any trouble hitting keto??? I think I may need to lower protein & raise fat levels if I want to make the magic sticks work. But is it actually essential to hit keto on this plan, or is just the "ultra low" carbs enough?

[startinfromscratch]

hows the energy levels going man? im still trying to find that balance between maximising fat-loss and minimising the strength gain. find that no matter what ive eaten, dont have much strength, and what little strength is left drops off real quick.

Strength levels are down a bit, but not too bad. Mind you, I haven't been able to train for the last few days, so we'll see what happens when I get back into it Also, I've only managed to hit trace once so far, whereas you don't seem to have any trouble hitting keto??? I think I may need to lower protein & raise fat levels if I want to make the magic sticks work. But is it actually essential to hit keto on this plan, or is just the "ultra low" carbs enough?

2bh ive probably been getting into ketosis easier because i did a few weeks stint of keto a few years back, so my body had switched over before.

imo ketosis isnt necessary at all, i just rekon its a 'bonus' that has other benefits, and probly supports a better ratio of fat/muscle loss.

i think the biggest thing to focus on is total cals, if your cals are under maintenance your good.

If your hitting 30g or less of carbs a day, you will be ketogenic or at least 'fat adapted'. as long as your getting at least 1gram per lb of bodyweight protein, but not much more, and the rest of your cals are fat, i think its a win. and of course once a week you carbup, and make sure you go over maintenance on that day...

but people as fat as me shouldnt be giving diet advice, thats just my 2c bro

[Ronin]

Cheers bro. Hitting no more than 20g carbs, but still no trace this week. But the pinch test seems to be showing progress, so that's what matters.

Back into some training today, chest.

DB Bench

10, 4 x 33kg

3 x 10 x 28kg

DB Inc Bench

3 x 10 x 23kg

ss

Inc Fly

3 x 10 x 13kg

X Over

3 x 12 x 50lb

ss

Standing Cable Fly

3 x 10 x 30lb

DB Bench

5 x 26kg

10, 10, 8 x 21kg

Second set of DB Bench, felt something twinge in the right shoulder, had to stop...starting to get seriously phobic about these fucking shoulders :x Dropped the weight a bit, and managed to make it through the rest of the session. Feels ok now, so hopefully was nothing major.

Eats

- 9 eggs w mayo

- 1 kg chicken nibbles

- mousse

Is it carb day yet?

[Ronin]

Utterly shagged today.

Legs, getting new TP into squatting as he's never done them before. Gives me an excuse to take it slowly as I build back up :pfft:

Squats

Heaps with bar and then 1pps, getting him used to technique

3 x 10 x 100kg

Leg Ext

10, 12, 14, 16 x 105lb, 18, 13 x 90lb

ss

Hack

20, 18, 16, 14, 12, 10 x 40kg

SLDL

3 x 10 x 80kg

Eats

6 eggs avec mayo

Shake

A chicken

Mousse

[Ronin]

Back day, sans deadlifts.

B/O Row to warmup

3 x 12 x 60kg

Wide T-Bar

12 x 60kg

2 12 x 80kg

ss

B/O Row

12 x 80kg

2 x 12 x 60kg

Close T-Bar

4 x 10 x 60kg

ss

Underhand Pd

12 x 150lb

2 x 12 x 135lb

10 x 120lb

Tri Set

Inc Pullup

3 x 10 x BW

Rope SAPd

3 x 15 x 50lb

HS Row

3 x 20 x 20kg ps

Eats

- 3 eggs avec mayo

- Shake

- 1/2 chook

- 1kg chicken nibbles

- mousse

That's all

[Ronin]

Shoulders, woohoo

Pissed about warming them up for ages, waiting for TP who was a no-show :x

BTN Press

10 x 50kg

4 x 10 x 60kg

HCP

3 x 10 x 40kg

Upright Row

5 x 10 x 40kg

Front Raise

5 x 10 x 18kg

That's it, short & sweet. I'm learning that I just can't go as long on lo-carb

- 3 eggs w mayo

- shake

- chicken nibbles

- HPLC bar

- 500g mince, 100g cheese

- mousse

[Ronin]

Chesticles day

DB Bench

5 x 10 x 31kg

Inc DB Bench

5 x 10 x 23kg

ss

Inc Fly

5 x 10 x 13kg

X-Over

5 x 12 x 50lb

ss

X-Under

5 x 12 x 30lb

DB Bench

6 x 23kg

8, 5 x 21kg

Shoulder stood up to it quite nicely today. Feelsgood.

Eats

- 3 eggs & mayo

- shake

- 4 drumsticks

- 500g mince w PB & cream

- sludge

[Ronin]

Did arms yesterday. Bent them. Straightened them...

Legs today. Squats n stuff.

Ate protein.

Ate fat.

No carbs.

Meh.

[Ronin]

Back day

Racks

HS Rows

Pulldowns

B/O Rows

Eggs

Chicken

Mince & Cheese

Sludge

[startinfromscratch]

How's energy levels\b.w trucking along bro?

[Ronin]

Energy's not too bad, have my bad days but for the most part I do allright.

BW is sitting pretty static atm. Minor fluctuations. Pinch test seems to be making some improvement (highly scientific data-gathering here bro :pfft: ). But of course, that could just be wishful thinking lol

[Ronin]

Had a hyooooge carb-splurge yesterday, gained 2kg over the weekend :oops:

Chest day, booked a sesh with the Torturer for a change of pace. Was good. Didn't record weights, reps etc but did...

Smith inc bench

ss

Decline Bench

DB Flies

ss

Machine Chest press

Standing Cable Flies

ss

X Under

Iron Cross

ss

Ab wheel rollout

Then some cardio and abs to finish with. Good to get that little kick in the ass.

Eats

- Shake

- 15 eggs

- 4 Chick thighs

- Sludge