Chronicles of Voxace

Workout:
Today was the last workout of my fourth week on the Bill Starr (Madcow) 5×5.

• Squats: 5×55kg, 5×65kg, 5×80kg, 5×92.5kg, 3×107.5kg, 8×80kg
• Bench Press: 5×50kg, 5×60kg, 5×70kg, 5×80kg, 3×95kg, 8×70kg
• Pendlay Rows: 5×40kg, 5×45kg, 5×55kg, 5×60kg, 3×72.5kg, 8×55kg
• Weighted Dips: 3×10 with +10kg
• Barbell Curls: 3×8x35kg
• Standing Triceps Extensions: 3×8x30kg

Really good workout, the 3 main exercises all felt easy. I’m just about back up to my 5rm’s from the end of my rippetoes cycle.

Nutrition:

• Meal 1: Scrambled eggs and cheese.
• Meal 2 (Post-workout): 30g whey & 30g Dextrose.
• Meal 3: Chicken and vegetable stir-fry.
• Meal 4: Turkey breast, Swiss cheese and alfalfa sprouts.
• Meal 5: Beef steak, broccoli and green beans.
• Meal 6: Cottage cheese and natural peanut butter.

Went shopping today and bought my last batch of keto food!

Workout:
Today I did a 55 minute Bodycombat class again for cardio.

Nutrition:

• Meal 1: Egg, bacon, cheese and green beans.
• Meal 2: Chicken and vegetable stiry-fry.
• Meal 3: Keto Muffin, handful of nuts.
• Meal 4: Beef steak with broccoli and cauliflower.
• Meal 5: Cottage cheese and natural peanut butter.

Workout:
Today was the mid-week day:

• Squats: 5×50kg, 5×65kg, 5×80kg, 5×80kg
• Military Press: 5×40kg, 5×50kg, 5×55kg, 5×62.5kg
• Deadlift: 5×80kg, 5×100kg, 5×115kg, 5×130kg
• Weighted Decline Situps: 3×20x20kg
• Weighted Chinups: 2×5xBW+10kg

Another good, quick workout. Deadlifts still feel easy, military press getting harder.

Nutrition:

• Meal 1: Beef mince and cabbage chow-mein.
• Meal 2 (Pre-workout): Egg, cheese, bacon & green beans.
• Meal 3 (Post-workout): 30g whey and 30g Dextrose.
• Meal 4: Chicken, lettuce and mayo.
• Meal 5: Roast pork, broccoli and dressing.
• Meal 6: Cottage cheese and natural peanut butter.

Put on about 1kg due to the carb-up, but it should come back off during the course of the week.

Workout:
Today I started Week 4 of the 5×5 program.

• Squats: 5×50kg, 5×65kg, 5×80kg, 5×92.5kg, 5×105kg
• Bench Press: 5×45kg, 5×60kg, 5×70kg, 5×80kg, 5×92.5kg
• Pendlay Rows: 5×50kg, 5×50kg, 5×60kg, 5×60kg, 5×70kg
• Weighted Hypers: 2×12 with 20kg
• Weighted Decline Situps: 4×20 with 25kg

Good workout, and I am close to my previous 5rm’s. I don’t think I have lost any strength while cutting.

Nutrition:

• Meal 1 (Pre-workout): Egg, bacon, cheese and a stick of celery.
• Meal 2 (Post-workout): 30g whey and 30g Dextrose.
• Meal 3: 1 cup skim milk, 60g whey and 2 cups rolled oats.
• Meal 4: Bowl of baked beans.
• Meal 5: Lean beef steak, 1.5 cups pasta.
• Meal 6: Skim milk, 1/2 cup cottage cheese, 30g whey, 1 cup oats.
• Meal 7: 1/2 chicken breast, 1 cup pasta with sauce.
• Meal 8: Bowl of mixed veggies.
• Meal 9: Cottage cheese with handful of oats.

Wow, what a day. My first ‘carb-up’. I have no idea if I did it right, but I ate a LOT of protein and carbs, and not a lot of fat - so I think I’m OK.

I thought all the carbs would either make me sleepy, or really energetic - but I don’t feel any different really. A little bloated however…

I’m probably only going to do keto for another week, as much as I like it. I’ve leaned out, and want to get back into bulking now.
Plus I’ll be visiting family over the holidays, and it’s going to be difficult to fit in with their eating habits. I’ll definitely use it again next time I cut though.

Workout:
Today I did 45mins on a bike for cardio.

Nutrition:

• Meal 1: Egg, cheese and bacon omelette. 2 sticks celery.
• Meal 2: Keto muffin, handful of nuts.
• Meal 3: Big salad with cottage and cheddar cheese.
• Meal 4: Beef steak with broccoli and green beans. Lots of butter.
• Meal 5: Cottage cheese and natural peanut butter.

Workout:
Today I did a 55 minute Bodycombat class again for cardio.

Nutrition:

• Meal 1: 3 fried eggs, some bacon and 2 sticks celery.
• Meal 2: Chicken, lettuce, alfalfa sprouts, mayo and cheese.
• Meal 3: Keto muffin, sugar-free jelly, nuts and cream.
• Meal 4: Chicken, lettuce, alfalfa sprouts, mayo and cheese.
• Meal 5: Cottage cheese and natural peanut butter.

Workout:
Today was the last workout of my third week on the Bill Starr (Madcow) 5×5.

• Squats: 5×50kg, 5×65kg, 5×77.5kg, 5×90kg, 3×105kg, 8×77.5kg
• Bench Press: 5×45kg, 5×55kg, 5×70kg, 5×80kg, 3×92.5kg, 8×70kg
• Pendlay Rows: 5×40kg, 5×45kg, 5×50kg, 5×60kg, 3×70kg, 8×52.5kg
• Weighted Dips: 3×8 with +15kg
• Barbell Curls: 3×8x35kg
• Standing Triceps Extensions: 3×8x30kg

Awesome workout. All sets felt quite good, looking forward to Saturday.

Nutrition:

• Meal 1: Egg, bacon and cheese omelette. 2 sticks celery.
• Meal 2: Chicken, lettuce, alfalfa sprouts and mayo.
• Meal 3 (Post-workout): 30g whey & 30g Dextrose.
• Meal 4: Beef stir-fry with onion, capsicum and broccoli.
• Meal 5: Chicken and cheese with alfalfa sprouts and mayo.
• Meal 6: Cottage cheese and natural peanut butter.

Ended up eating my meals mostly towards the end of the day because of when I had to fit my workout in.
Didn’t really get to have a meal pre-workout, but still had plenty of energy.

Workout:
Today I did a 55 minute Bodycombat class again for cardio.

Nutrition:

• Meal 1: 3 fried eggs, a sausage and some capsicum.
• Meal 2: Beef steak, lettuce and ranch dressing.
• Meal 3: Edam cheese, keto muffin with cream.
• Meal 4: Beef stir-fry with onion, capsicum and broccoli.
• Meal 5: Cottage cheese and natural peanut butter.

Workout:
Today was the mid-week day:

• Squats: 5×50kg, 5×65kg, 5×75kg, 5×80kg
• Military Press: 5×40kg, 5×45kg, 5×52.5kg, 5×62.5kg
• Deadlift: 5×80kg, 5×95kg, 5×110kg, 5×127.5kg
• Weighted Decline Situps: 3×20x25kg

Good, quick workout. Really felt my abs working on the decline situps, will probably keep this weight consistent for a while now.

Nutrition:

• Meal 1: Egg, cheese and bacon omelette. 2 sticks celery.
• Meal 2 (Pre-workout): Beef mince and cabbage chow-mein.
• Meal 3 (Post-workout): 30g whey and 30g Dextrose.
• Meal 4: Keto muffin, handful of almonds and peanuts.
• Meal 5: Kofta sausages with cheese and broccoli.
• Meal 6: Cottage cheese and natural peanut butter.

Weighed in under 81kg today, lightest I’ve been for some time.
Also, starting to get the hang of keto, and should be able to shop a bit smarter this time.

Workout:
Today was rest day. I pretty much just did nothing!

Nutrition:

• Meal 1: Egg, bacon and cheese omelette, plus some celery.
• Meal 2: Beef sausage, lettuce and cheese.
• Meal 3: Keto chocolate cake, handful of nuts.
• Meal 4: Beef mince, onion, garlic and cabbage.
• Meal 5: Keto cheesecake with cottage cheese.