Whats up guys, Im back and this time for real. The past 4 weeks i been using the keto diet and its been working well, my weight went from 215Lbs to 205Lbs at 5foot3. My daily intakes are around 2200cals,25carbs,96grams of fat and 275 gprotein. I been doing a body building routine with mixed crossfit.
Incline smith machine
2x12 at 140lbs
2x12 at 140lbs
crossfit (FRAN) but modifield
thrusters with 95lbs x16
butterfly pull ups x16
butterfly pullups x12
4x10 at 70lbs
Im really happy that im finally sticking to it, the crossfit has been really hard, i lowered the reps on the fran workout untill i get used to it
LIGHT SQUATS (ATG)
5x5 at 185lbs
2x15 at 95lbs drop sets of 12-10 reps at 65lbs and 40lbs
2x15 at 60lbs
Squats deff felt very very easy, gonna up the weight next week
Congrats on sticking with it and the strides you have already made. Look forward to seeing more from you!
3x6 at 155lbs 2x6 at 165lbs
2x12 at 45lbs dropset 1x8@30lbs/1x6@15lbs
2x15@55lbs dropset 1x10@40lbs
3x12@135lbs superset pushdowns 3x12@65lbs
Friday 1/31/11 30minutes of HELL
Today i did WOD LINDA, i amped down the weight because it was my first time, next week im gonna do a mod LINDA.
DEALIFT was 225lbs
BENCH was 205bs (real weight)
squat clean was 135lbs
It took me 37minutes to complete i kno its horrible but im happy that i completed it, next week i think im gonna do.....
BENCH 205lbs x10x9x8x7x6x5x4x3x2x1
dl 225lbs 5x5x5x5x5x5x4x3x2x1
squat clean 5x5x5x5x5x5x4x3x2x1
and move up every week, it was very hard but i pushed through it
Wednesday 2/2/11 WOD "Angie"
100 pullups DONE!
100 pushups DONE!
100 Situps DONE!
100 Squats DONE!
curls (light db)
The WOD was pretty hard, the hardest part i gotta say is the pullups
Incline bench 4x12x10x8x8 @185lbs,195lbs,205lbs,205lbs
tbar roww 4x12x10x8x8 @2pps+25lbs,+30lbs+35lbs
military press 3x5 at 155lbs 2x6@135lbs
leg press 3x15@3pps
close grip bench 3x12 @135lbs
Military felt pretty hard this week, i guess the weight loos is now effecting the lifting
Well military is going to obviously be hard after all those incline sets . Pretty strong though regardless.
2/6/11 WOD "LINDA"
squat cleans 10,9,8,7,6,5,4,3,2,1
This time around i saved 7 minutes off my time from last week, im feeling greaT
2/9/11 WOD "Angie"
Again my hands took a beating, this time only one blood blister, but in the end its all worth it
3x6@75/bs felt very light
3x12x10x8 at150lbs,160lbs, 165lbs
3x5 @185lbs very light
2/13/11 WOD (linda)
I changed the routine around a bit,
Dl 225lbs. 10/9/8/7/6/5/4/3/2/1
Bench 205lbs. 10/9/8/7/6/5/4/3/2/1
Thursters 105lbs 10/9/8/7/6/5/4/3/2/1
Felt it great in shoulders, my time is starting to go down now alot, the work out is getting easier
100 air squats
db shoulder press 4x6@75lbs
cable row 3x12x10x8 @150lbs-160lbs-165lbs
Incline bench 4x6@185lbs
2/20/11 WOD (Linda)
Dl 10//9/8/7/6/5/4/3/3/2/1 @225lbs
Bench 10/9/8/7/6/5/4/3/2/1 @205lbs
Squat Cleam 10/9/8/7/6/5/4/3/2/1 @ 135lbs
Feeling great i weight in @198 lbs thats a 17lbs lost so far
2/22/11 WOD ANGIE
felt hard this time around, did this workout in 28mins
db military 75lbs/5rp 80lbs/5 85lb/3 100lbs/3
cable row 3x12 @140lbs
Inclind bb 185lbs/5 195lbs/5 205lbs/5 225lbs/3 275lbs/1
2/27/11 WOD Linda
dl 225lbs 10-9-8-7-6-5-4-3-2-1
Bench 205lbs 10-9-8-7-6-5-4-3-2-1
Squat clean 135lbs 10-9-8-7-6-5-4-3-2-1
NEW PR 21 minutes and 40 seconds, SUPER HAPPY
Nice PR mate keep trucking.
A Westside journal.
'There are no layby's on the road to strength'
'The greatest pleasure in life is achieving things people said you could not achieve'
'He who makes a beast of himself gets rid of the pain of being a man'