And unto this...RONIN

[Ronin]

Cheers brudda

Ok, so, after 3 days of no training (how dare her royal highness impinge upon my training schedule :x ) was back into it, 3kg heavier lol. May also have had something to do with a 2-day carbup, instead of the usual 1. Day 1 was oats, multigrain toast with banana, and pasta. Day 2 was oats (x2), oranges, brocolli and milk. Was just feeling a little off colour, figured a bit of the stuff that real food eats might be a good idea, end result ----> :toilet:

Today

eggs & salami

mince & PB

eggs & mayo

sludge

fluff

Weight 89.05kg

Cardio, 60 min, 991cal

Squat

5 x 50(50)kg

5 x 62.5(63)kg

5 x 75(75)kg

5 x 87.5(88)kg

5 x 100(101)kg

Bench

5 x 30(30)kg

5 x 37.5(38)kg

5 x 45(45)kg

5 x 52.5(53)kg

5 x 60(60)kg

BB Row

5 x 35(35)kg

5 x 45(44)kg

5 x 52.5(53)kg

5 x 60(61)kg

5 x 70(70)kg

Weighted Hypers

2 x 20 x 10kg

Weighted Situps

3 x 15 x 10kg

11 x 10kg

Quite a few of those numbers are the same as last week, due to having to round to the nearest plate (either up or down), and 'cause a 2.5% increase of something less than 100kg is going to be f*ck all to begin with. Still, hopefully within a few weeks I'll start to see some noticeable increases.

Onwards.

[Ronin]

Eats today have been exactly the same as yesterday's.

Just cardio today as I had to get back to study for tonight's anatomy exam, which I think I can confidently say that I caned.

1008 cals.

[Ronin]

4 eggs & salami

3 chicken thighs & PB

6 eggs & mayo

Sludge

Fluff

Weight 86.75kg

Cardio, 60 min, 1036cal

Squat

5 x 50(50)kg

5 x 62.5(63)kg

5 x 75(75)kg

5 x 75(75)kg

OHP

5 x 30kg

5 x 35kg

5 x 40kg

4 x 45kg

Dead

5 x 85kg

5 x 100kg

5 x 120kg

5 x 132.5kg

Situps

3 x 15

Calf Raise

2 x 8 x 247kg

7 x 247kg

[Ronin]

4 eggs & bacon

500g Hogget

pancakes

sludge

fluff

Weight 87.6kg

Cardio, 60 min, 1084cal

Squat

5 x 50(50)

5 x 62.5(63)

5 x 75(75)

5 x 87.5(88)

3 x 102.5(103)

8 x 75(75)

Bench

5 x 30(30)

5 x 37.7(38)

5 x 45(45)

5 x 52.5(53)

3 x 62.5962)

8 x 45(45)

And it was at about this time that I got the call to head back to the kindy and pick up my wee girl. So that was the end of today's training. I doubt that it'll have any great impact on heavy day on Monday.

[Ronin]

Usual weekend of no training, and then yesterday I had my daughter off kindy all day after dental surgery, so no trining for a grand total of 3 days. And I was pretty sedentary for most of that time, as I have an exam tomorrow that I'm studying for. And on top of it all, I had another 2-day carbup. So was feeling kinda whalish by the time I hit the gym today.

Eats

4 eggs & salami

300g mince w 50g PB

6 eggs & 50g mayo

sludge

fluff

Weight 89.6kg (heaviest I've been in about 2yrs)

Just did 60 min cardio then back to the books, 1018cal.

Obviously with only 3 days left in the week, I'm not going to fit in all 3 workouts from the plan, unless I do them on consecutive days. So I'm thinking I might just do the light and medium days from last week, then back into heavy on monday. Which is probably the best idea, given that I didn't complete medium day last week anyway.

[Ronin]

Well that's exams done and dusted...at least for this semester.

4 eggs & salami

300g mince & 50g PB

4 egg choc omellette

sludge

fluff

Weight 89.05kg

Cardio, 60 min, 1045cal.

And then it was back to the books.

[Ronin]

4 eggs & salami

2 chicken breasts & 70g PB

pancakes

sludge

fluff

Weight 87.25kg

Cardio, 60 min, 1032cal

Squat

5 x 50kg

5 x 62.5kg

5 x 75kg

5 x 75kg

OHP

5 x 30kg

5 x 35kg

5 x 40kg

5 x 45kg

Dead

5 x 85kg

5 x 100kg

5 x 120kg

5 x 132.5kg

Situps

3 x 15

Calf Raise

3 x 8 x 247kg PB

Basically just a do-over of last week's light day, except for an extra rep on OHP and Calf raise. Squeeze in a medium day, then back to the full routine next week.

[Ronin]

Yesterday

4 eggs & salami

300g mince & PB

2 chicken tits & PB

Weight 88kg

Cardio, 80 min, 1402cal

Today

4 eggs & Salami

4 chicken thighs & PB

Sludge

Fluff

Weight 87.45kg

Cardio, 80 min, 1424cal

[Ronin]

After an unanticipated couple of days off, it was back into it today.

4 eggs & salami

2 tits & PB

Almond sludge

Fluff

Weight 88.9kg

Cardio, 100 minutes, 1753cal

Decided to just have a cadio day today, and will probably do the same tomorrow. Mon & Tue off due to kindies these days being too PC, the slightest sniffle and you can't leave your kid there. Then Friday, there won't be any training either, as I have my daughter's last round of dental surgery. So I figure there's no point trying to engage part of a wek's worth of 5x5...hence 2 days of cardio, and pick it up next week.

[Ronin]

And so I'm back...

From outer space...

I just walked in to find you here with that sad look upon your face...

Ok, so I've been absent for a bit. Internet access was intermittent at best for a while. On top of that, training suffered a few setbacks in the form of flu, kids with flu, kid with mumps, study/exams. Plus the diet suffered. It seems that the nutrition study I was part of resulted in me getting the 59g carb sample. At least I assume that's why I couldn't get into ketosis, even after 3 days of eating nothing but red meat, and drinking only water. So there were a few lapses where I figured "f*ck it, I'm already getting carbs" and went a little silly. Also tried adjusting my diet to be more like what most of the people on here use, and that didn't really work for me. So my weight got up to 93kg last week.

A bit of a mental slapping later, and I'm back into it. Last week was pure cardio, and ultra strict on the keto and IF. Weight as of today was back to 90.5kg, and this week I've re-started the 5x5. I just went back to where I started last time, and I have to say, it was fucking good to get back into it.

So, here's to cracking on with it, and watching the results.

[Peachy]

Happy Birthday Ronin :grin:

[runveerun]

Happy Birthdee sir!

[Optimass]

I just went back to where I started last time, and I have to say, it was fucking good to get back into it.

So, here's to cracking on with it, and watching the results.

:clap: I'm with you there bro. Keto journals are always good ones ... welcome back and H/Bday

[Ronin]

Cheers, folks, thanks muchly.

And Peachy...aaww you're a peach

Had a good solid train this morning, squat, bench & press. I'm not gonna bother with the numbers now, cos they've been recorded in the past, and besides, I'm a little tiddly.

Diet-wise, I figured "fuckit, if I'm going out for a few fantas , I might as well shift Sunday's carb-up to Friday". So after a few C.C. & lemonades, I said hello to Mr Mighty Angus, and his little brothers, the cheeseburger twins. Nom nom nom

[Peachy]

And Peachy...aaww you're a peach

Yes I have been told this 8) thats just how I roll....

[Ronin]

Today

Still rolling with the IF,so feeds started @ 1600

4 eggs, 80g salami

200g chicken breast (cooked wgt), 50g PB

6 eggs, 50g mayo

Fluff

Never really realized just how much difference there was between raw and cooked weights...the tit I had tonight was 352g raw, but 207g cooked. On that note, which weight should be used when working out cals & macros? If a table states that 100g of "x" has "y" cals, then obviously daily totals will have quite a bit of variance depending on which figure is used. Is there a standard practice that everyone but me is aware of?

Enough navel-gazing.

Weight 93.15kg

Xtrainer 20 min, 344cal

Squat

5 x 50kg

5 x 62.5kg

5 x 75kg

5 x 87.5kg

5 x 100kg

Bench

5 x 30kg

5 x 37.5kg

5 x 45kg

5 x 52.5kg

5 x 60kg

Row

5 x 35kg

5 x 45kg

5 x 52.5kg

5 x 60kg

5 x 70kg

Weighted Situps

4 x 15 x 10kg

Weighted Hypers

25 x 10kg

20 x 10kg

Quite a bit left in the tank after that, but figured I should stick with the program. Only snag was on the Hypers. I'm used to my lower back muscles feeking "dead-leggish" after them, but today after they were over there was a god-awful intense pain just at the base of my spine. Standing was fucken painful, walking was worse, and sitting was about the only thing that could alleviate it. I think I might just drop the weight back a bit next week, and try building back up.

[Ronin]

4 eggs, 50g salami

1 chook breast, deep fried (including skin :grin: )

6 eggs, 50g mayo

fluff

91.9kg

Cardio-only day today

Xtrainer, 60 min, 1057cal.

I'll be making Tues & Thurs cardio days, between the three 5x5 days, as fat-loss is still a major part of my goals.

At this point, my basic goals are simply

bf% as low as I can get it

Bench BW

Squat 1.5 x BW

Dead 2 x BW

Might even give the in-house dead comp a nudge :pfft:

[Ronin]

4 eggs, 60g salami

250g mince, 50g PB

6 eggs, 50g mayo

fluff

89.8kg

Xtrainer, 10 min, 179 cal

Squat

5 x 50kg

5 x 62.5kg

2 x 5 x 75kg

OHP

5 x 30kg

5 x 35kg

5 x 40kg

3 x 45kg, 1 x 45kg

Dead

5 x 85kg

5 x 100kg

5 x 120kg

5 x 132.5kg

Then for shits & giggles

1 x 140kg

1 x 150kg

1 x 160kg (think that's equal to former PB)

0 x 165kg

Calf Raise

3 x 8 x 247kg

[morattigirl]

1 chook breast, deep fried (including skin :grin: )

God I can't remember the last time I had chicken with the skin on! So yum =P~

[TonganTerror]

1 chook breast, deep fried (including skin :grin: )

God I can't remember the last time I had chicken with the skin on! So yum =P~

ewwww since when?? you always say you hate the skin :puke:

[TonganTerror]

Cardio-only day today

Xtrainer, 60 min, 1057cal.

mean crosstrainer time mate thats some serious work 20minutes killing me at the moment..

[Ronin]

Cardio-only day today

Xtrainer, 60 min, 1057cal.

mean crosstrainer time mate thats some serious work 20minutes killing me at the moment..

Wasn't all that long ago that I was in the same boat mate. Mind you I keep the intensity down to 60-65% HR, due to fasting and keto.

1 chook breast, deep fried (including skin :grin: )

God I can't remember the last time I had chicken with the skin on! So yum =P~

Just one of the many reasons I love keto. I'm now working on a way to turn chicken skins into a crunchy snack, kinda like pork rinds, nom nom nom.

[Ronin]

4 eggs, 60g salami

chicken egg foo yung

sludge

fluff

The foo yung was the worst I've ever received. I chose it cos it seemed like the best (ketoest) option on the menu...nothing but chicken, egg and a wee bit of vege, right? That's what I've always had in the past. But not this time, the container was about 2/3 full of rice ( :x ), a crapload of mixed veges in gravy, and a pile of egg and stringy chicken. Absolutely unimpressed, and never going there again. rant over.

90.25kg

Cardio day

Xtrainer, 80min, 1336 cal.

Medium day tomorrow :grin:

[morattigirl]

1 chook breast, deep fried (including skin :grin: )

God I can't remember the last time I had chicken with the skin on! So yum =P~

Just one of the many reasons I love keto. I'm now working on a way to turn chicken skins into a crunchy snack, kinda like pork rinds, nom nom nom.

[Ronin]

4 eggs, 50g salami (again)

chicken tit, 50g PB (again)

6 eggs, 50g mayo (again)

fluff (again)

90.2kg :x

Xtrainer, 20min, 343 cal

Squat

5 x 50kg

5 x 63kg

5 x 75kg

5 x 87.5kg

5 x 102.5kg (meant to be 3x, but I fucked up)

8 x 75kg

Bench

5 x 30kg

5 x 37.5kg

5 x 45kg

5 x 52.5kg

3 x 62.5kg

8 x 45kg

Row

5 x 35kg

5 x 45kg

5 x 52.5kg

5 x 60kg

3 x 72.5kg

8 x 52.5kg

Curl

3 x 8 x 25lb

Pushdown

2 x 8 x 70lb

6 x 70lb