>>SANCTUARY<<

I spent entire last week trying to fix my self.

I already wrote about my sciatica problem and how my calves and hams are loosing certain amount of strength. This was the main reason for me to quit my training for seven days in order to visit my chiropracticioner and massuer so he can fix my problem.

The good news is I feel much better and a lot of strength and mobility is back to me body, but I am still not at 100%. I can still feel my muscles are getting tired faster in the right leg. This is why I intend to continue with my stretching sessions and also my massage at leas once per week. I still have to see how will my calves react on weightlifting and I will find out tonight.

Yesterday was a first workout after those seven days and man did I felt great when I got back to the gym. I lifetd more than expected and had an excelent workout. Amazing how a person can get addicted to phisycal torture…

Anyways I am still quite satisfied with my results, and I am back on muscle building regime. I believe it can be noticed in my new progress pictures. Yes I do need much more definition, but when it comes it will be a blast.

I also plan to start compeeting again in 2009 and I already started my preparations for the nationals in october 2009. The most deciding factor will be if I can put some more pounds of muscles on my frame. I intend to compete at heavyweight category and right now I weight about 240 and aproximately 17% body fat, not the best stats ever, but I hope to chasge that in comming months. My frist step is gaining some seroius muscles in the next six months.

I already started prepairing my diet plan and I am still refining it, but looks good so far…:D

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Fifth week start, and I feel great. I definitely changed my diet for better, by increasing the protein consumption and more starchy carbs overall.

I did my 40 minutes cardio session last night and after it I finished with 15 minutes stretching which felt good. Not much to say but I feel great vibes from my new diet changes. I am also adjusting my workouts, nothing drastic, but another extra set for every body part with one extra exercise.

not much else to say, and I will keep this blog updated

malibuilder

Finally I got around to do a workout on Saturday, and it was a great workout!

I blasted my biceps and legs and after that I was on bike for 20 minutes. Yesterday I was on bike for 35 minutes and that was my third cardio for this week. Goal was achieved.

I also measured my self and I am down to 18.8 body fat this week, and that is a great news, things are happening, althought a bit slow, but happening nevertheless. I wasn’t on spot with my nutrition the whole last week, but I hope to correct that in days to come…

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I missed my cardio workout last night and had a cheat meal, blame it on my mother…

I definitely increased my protein intake, which is good, since I am not planing to loose any more muscles.

During my first diet cycle, from November last year till May this year I lost a significan amount of fat, but in the last two months my strength started to diminish and it is a sure sign my muscles are boing vasted…wont happen again.

I had another great 30 minute cardio and 15 minute dynamic stretching session last night. Even if I started to train every day I am not feeling any loss of energy or strength, I just get in the gym and my stuff with full intensity.

BTW, even if my waist is not getting smaller I am still seing some definition appearing on my body. One thing is really making me happy and it is the fact that my hams are starting to get more and more defined, which is a great thing. I also start noticing some vascularity on my shoulders and forearms, which is a great success, considering my 20% body fat number…

anyways I feel great and I figure it is the most important thing, and coupple more weeks and I will be on top of things.

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Three weeks are finished and this third week I made very little progress or maybe none at all.

I consumed a bit more carbohydrates so i probably exited my ketosis already on Thursday. My body stats are 233.5lbs and 38.6 waist, which puts me in a 20% (BMI) bodyfat range.

The good thing is I did three 40 minutes cardio sessions, so I suppose it was just the bad week. I had a lot of stres on job and privately so I guess it also played it’s role. I guess I will have to wait for this week to be over and see how it all turns out in the next seven days.

Anyways I really like the DC workout, just my thing and my poundage volumes are through the roof. Yesterday I was on the stationary bike and a short session of dynamic stretching.

All in all not such a bad week, at least as far as the workouts go.

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Here is another Friday morning and another great cardio session finished.

I realize these daily journals tend to get boring with time, and I repeat most of my content, but such is the nature of these posts.

By higher force I consumed more carbs yesterday (somewhere around 100gr) I simply had nothing else to eat but potatoes and no way to find something else to eat, so I had to do it.  But it is OK, today i am back on track and ready for another great workout.

I repeated my dynamic stretching workout yesterday and it is really helping my mobility. Only I still have problems with strength in my right leg…

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Yesterday was a great day. I have absolutely no problems with this keto diet, and I  eat less than 10gr of carbs a day.

I have no feeling of hunger, no cravings or hallucinations and absolutely no bad breath from being in ketosis. This makes me wonder if I have high fasting level of blood sugar? Have to check on that.

Anyways, I had a bit different workout last night. Like I planned I started with cardio, but I also added a twist in the plot. I started with dynamic stretching. I do 20 minutes sessions before cardio, than a 45 minutes of stationary bike and than a static stretching of my calves, adductor and my hamstrings. Since I injured my sciatic nerve I noticed these muscles on the right leg are really thigh and shortened and this limits my movement severely, so I plan to fix that.

All in all another great week started.

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