magnumfreak’s BodyBlog

LOL! With my new workout split this last week I have one day dedicated to ab work. Well yesterday was that day. This morning when I woke up I had to use my arms to get out of bed. LOL! Abs were screaming "hell no we aren’t doing anything today!" I guess we are all a bit sadistic. The soreness in my abs feels really good. LOL!

I haven’t posted much this week due to work schedule (12 hour days) and then getting in my workout in the evening. It doesn’t leave much time to post here and as much as I like hanging out on bb.com my work and training come first. Fortunately I am off from work for the next 2 weeks so I can spend more time training and posting here.

Along with abs yesterday I did 1 hour of cardio on the treadmill. I normally only do 30 minutes but I think since I only do abs on Saturday 1 hour of cardio felt right. Abs only take about 30 minutes or so to really pound so the workout portion felt too short and I had a ton of energy to burn off.

CKD is still going really well. This weeks carb up will only be a few meals on Saturday and 2 on Sunday. I really don’t feel like a need a carb up this week but I like how it fills in the muscles and definition really pops out. Starting Monday I am going to try and go 2 weeks without a carb up to see what my body does with it. Since I am off of work I don’t have to worry about rotating shifts and I can focus on getting enough nutrition and pushing my body to the limits. Should be alot of fun. See, there is that sadistic side again. LOL! 

Chest was screaming at me when I left the gym last night. LOL! Workout went great but I had to make a few adjustments but it was expected. The incline bench press supersetted with the incline flyes didn’t work too well due to the way our incline benches are designed they get in the way during the flyes. No biggie. I also added some flat bench flyes in there to really punish the chest all the way to complete failure. I don’t think I could have done one more rep last night. LOL!

Checked this morning and I am already into moderate keto on the ketosticks. I need to watch this closely this week to make sure I don’t push it too far.

Today will be back, I will post up the exercises of choice when I post the results from the workout. I don’t have them with me at work this morning.

It’s going to be tough but I only plan on running it this way for about 10 weeks. I will then move onto something else. Something more inline with building mass.

Monday will be chest day: Bench press, incline bench press supersetted with incline flyes, wide grip chest press in the machine drop sets (start at one weight do as many as I can then drop the weight and immediately continue), cable flyes, dumbell pullovers and then some light ab work. Chest should be screaming by the end of the workout.

I was still in moderate keto this morning even after carbing up some yesterday. I may have burned off most of my carbs during the workout with the cardio included. I decided to continue the carb up with complex carbs today to get ready for the new workout. I expect to be back into keto fully by Tuesday at the latest.

Can’t wait to hit the gym tomorrow and try out the new workout. Looking forward to some pain. LOL!

Did my normal checking with the ketostrips this morning and the strip kept getting darker and darker and darker. When it finally stopped it indicated a large amount of ketones in my urine. So instead of waiting until Sunday to start my carb up I started this morning. I didn’t feel bad or anything and I feel like it may have been because I have upped my cardio intensity this last week. I may have to add a few more carbs in during the week to keep me in the ideal zone.

Workout was great today. Last day of doing HST. Monday starts the new program. Can’t wait to see the results.

Weight dropped again today down to 309 and this was after a couple of carb loaded meals. Carb up will only be today and up until lunch tomorrow. If when I check the ketostick in the morning I am still partially in keto I may extend it a little.

Along with legs I really hit my abs hard today. I can hardly sit up when I lay down. Feels great. Yeah I know I am weird.

Legs went well today also. Quads are coming along nicely. They don’t have the size I want yet but they are looking much better. Could be the keto cutting them up nicely.

Checked with a ketostick this morning and I am further into keto than I have ever been. May just be from tweaking the diet a little bit. I don’t want to get any further into keto as it will start putting me into the danger area. You can go too far with keto in case you don’t know.

Cardio was great today also. I am sweating more than usual during cardio. This may be a result of the keto diet as well. Don’t know and I don’t mind.

I am going to swtich up my workout starting Monday. I don’t want to wait any longer. HST has been good to me but it is time for a change. The workout split will work each main bodypart just once a week in the following order:

Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Bicep and Tricep
Saturday: Heavy Ab work. I will work abs some during the week but the main workout will be Saturday.

I will start listing the exercises on Monday.

Last weekend I went a bit nuts with the carb up so I am thinking about just doing a single day carb up this weekend. Not sure if I will do Saturday or Sunday. If it turns out to not be enough to get me through the week then I will return to two day carb ups next weekend.

Todays workout started slow again. Not sure why but I felt sluggish when I got there today. It slowly went away as the workout progressed and was completely gone by the middle of clean and press. May be a part of the low carb thing, not sure. Doesn’t bother me, I still hit all my target weights and reps. Cardio was really good. I definitely dropped a ton of water on the treadmill today. No difference in the workout, just more water pouring out.

Weight loss started back down again today. It had bumped up to 316 on monday but today it was down to 314. I will continue to watch it to make sure I am going in the right direction.

I finally posted some old before and after shots. These are from 2003 so they are about 4 years old. Jeez, time sure flies. I plan on taking some new ones in a day or so.

After that uncontrolled carb up this last weekend I was glad to see the ketostrip change color this morning. Took longer than the first week but I expected that since I ate way too many carbs last weekend.

Lifting and cardio were strong today. No issues getting through the workout. I was a little tired when I got there due to working last night but that started going away with each set and rep.

Weight loss has stalled this week. I will give it one more week then start looking at the diet to see if I am taking in too many calories and need to cut it back some. Stalls are normal in weight loss so I am not concerned. Unfortunately this is where alot of people give up instead of pushing through it.

To all those who have asked… I promise I will post some pics soon. I am still looking for my fat pics so I can show people the before and after and even the after after. LOL!

Although my body hasn’t kicked back into keto fully yet due to my uncontrolled carb up this last weekend my workouts are still going great.

This week I switch over to sets of 10 instead of the 15 from before. Naturally since there are fewer reps to do the weight jumps quickly. For example my last set of 15’s on the bench the weight was at 250, today for 10’s the weight was 275. This is the second phase of the hst training program and it will continue for 2 weeks, then I will drop down into the 5 rep range. I am shooting for 3 sets of 5 reps at 370 on the bench which I will hit on my last workout with hst. Should be fun. LOL!

I had plenty of energy again today even did my cardio. Actually looked forward to cardio, weird huh? Maybe this keto stuff is starting to fry brain cells.

I spent a little time the other day working on my new split to replace hst. HST has been great but I feel I am missing out on targetting some of the key muscles for bodybuilding. With my plans to hit the stage in 4 years or less I need to be doing everything as efficiently as possible. HST just doesn’t allow for many isolation exercises. it is really good for building mass overall, but it lacks some of the key isolation exercises needed to look bad ass on the stage. I will post the split when it is finalized.

Have you ever noticed how much you sweat when you take in a bunch of carbs? These last couple of days during my carb up and today it doesn’t take much to get me sweating and when I do, better get a towel. LOL!

Todays workout was excellent. Lots of energy again. After my workout I went and tried a few new machines we have at the gym just to see how they feel. I plan on incorporating a couple of them into my workouts. Did 30 minutes of cardio again, upping the intensity a bit to really push myself back into keto as quickly as I can. I don’t expect to be there again until about Wednesday judging by how many carbs I downed over the weekend.

After this cycle of HST is done (in about 4 weeks) I will completely change my workout routine. I will still be lifting 6 days a week but I will be focusing on one particular bodypart each day. HST is great for overall muscle building but I feel that I am missing out on some isolation exercises to really build my body. Not sure how I am going to split it up but I will be working on it this afternoon.

Carb up is a bit dirty this time around. No biggie. I had a donut this morning but just one. Damn you Krispy Kreme!!! LOL! I just got it out of the way and then resumed eating what I should be eating. On a low carb day it would have been an issue but since I need to get around 900 carbs in today no biggie.

Energy continues to build everyday. I expect it to be stronger during carb ups but from about Wednesday on it has been incredible even during low carb times.

Weight stayed the same today but some of it is due to the intake of carbs. I expect it to start downward again by Tuesday.