[Kirk]

Originally Posted by Thomas_Rivera

Squats
45X11
45X15
135X10
135X11
145X11
185X7

Hamstring curls
2 plates X 15
6 plates X 12
6 plates X 13
6 plates X 14
7 plates X 12
8 plates X 10

Calf raises
210 X 10
210 X 12
255 X 13
295 X 13
305 X 5 (I meant to do 320 for this set but forgot to place the pin down)
320 X 13
385 X 15
425 X 15

Seated calf raises
55X15
55X15

Standing hamstring curls
10X15
20X15

Toe raises
10X10 (The pair of sneakers I was wearing wouldn't support the weight of the machine so I didn't do any more)

Leg extensions
150X15
150X15
180X9

Seated leg curls
120X15
120X15

All together I think it was a great workout. I had 3 hours of sleep because I was thinking about alot of shit last night. I still have to weigh myself, i'm going to go to the bathroom and then come back and see where i am I drank about a half of a gallon of water while in the gym so my weight is actually 2 pounds higher than it was yesterday morning. I made improvements to almost every excercise and got the whole thing done in about an hour. The squats take up the most time actually, those are the only excercises where I get in danger of cramping up. The hamstring curls and calf raises I do in tandem, I do the hamstring curls, then right after I finish that set I take the 15 or so steps and do calf raises. Same with the seated calf raises and the standing hamstring curls and the leg extensions and seated hamstring curls. It cuts down the time I would actually be there by alot.

What I say today at the gym:
So you've all heard of curling in the powerrack, but today, today I saw something that I never would've thought of. There was this big guy, he wasn't ripped more like big without alot of defintion and his lacky, the guy that follows the big guy. The big guy and the lacky both took turns doing pullups in the powerrack, which was beyond irratating to watch.

Bad form:
Today I saw a guy that was using a thumbless grip on benchpress, his back was curled, his head towards his chest and the wanton struggle of pushing 135 pounds echoed through the gym.

In similar news another guy was benching 225 with a thumbless grip, wrists bent back so that without the grip the bar actually balanced on his palms. He had his girlfriend or just a friend spotting him. I thought "Which is worst the thumbless grip or bringing a chick to the gym"

Just weighed in:
177.2, my diet is going as smooth as I hoped it would be.

BROLIC lift session bro, i haven't been paying much attention to your log, but i will be sure too from now on, no worries. hope all's been well and you're staying warm in this cold ass weather. you end up getting snow because we did down here in delaware, about an inch and a half in the city.

[Thomas_Rivera]

thanks bro

It seems that tommorow I need to do a full body workout, thats not good especially since I blasted my legs yesterday. I know its not usually a good idea to workout a body part two days in a row but if I dont the glycogen wont compensate fully into all my muscles as I would like.

My carb load starts tommorow right after I workout. Yes I have cereal, milk, potatoe chips, pretzels, candy, some fruit mixes. Best thing is to get it after I do the workout, enzyme and other processes will be most responsive then

[Thomas_Rivera]

My full body workout from friday.

Seated cable rows
100X8
110X8
110X8
110x7

Dumbell Shoulder press
60X9
60X8

Peck Deck
70X8
50X10

Cable Tricep pushdowns
60X10
80X10

Leg Press
236X10

bicep Curls
25X8

Calf Raises
140X10

Hamstring Curls
4X8

Lat Pulldown
90X14
180X8
180X8

Shrugs
110X10
150X10

Elevated leg raises
12Xbody
12Xbody

Situps
20

[julio40]

Brolic full body work out

[mr_bhana]

i agree julio, shitloads of volume i like it!

[Kirk]

julio said it, brolic ass workout...

[Thomas_Rivera]

Back on no carbs.

Heres what it looks like what I ate today.

3 whole eggs
Some steak
2 hot dogs
half a pound of monteryjack cheese

Wasn't a good day at all really, but I was swamped with work, tommorow I should reach where I need to be.

[Thomas_Rivera]

had around 9 ounces of cheese and about 1 pound and a half of london broil. I'll be dropping my total calories by 400-600 calories. When I begin training. Which is tommorow.

[JakeVendetta]

Thomas quick question i know your working on your primer and all... but when counting your total carbs for keto days do you include fiber?? I've heard both... but you wouldn't think it would affect ketosis because there is no blood glucose response from it... am i wrong??

[Thomas_Rivera]

Your not wron. I don't count fiber. Dietary fiber has a negligable effect on glucose levels, not only that, dietary fiber is indegestable by the human body. Which is probably why it doesn't cause a glucose/insulin response.

Also the same reason why I never counted the value of the fiber pills. It's very important to get in fiber on ketosis to mantain regularity and to avoid constipation.