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Evolution

Front Squats: (Really struggled with form and balance as the cross arm method destroys my shoulders so trying to hold it more like at the chest/shoulders like a clean and press)

135x5
135x5
115x6
115x6

Split Squat: (my balance sucks!!!)
70x10
70x8
70x7

Leg Ext:
145x12 Drop 115x6
145x10 Drop 115x6

Barbell Curls:
65x6
75x6
85x6
85x5

Rope Curls:
60x13 drop 45x6
60x12 drop 45x4
50x11 drop 40x5
 
God damn my quads are sore today. :p

JD your right he could get arrested for that. :winkfinger:
 
CKD Day 1:
(Calories/Fat/Protein/Carbs)
Goal: 2215/160/166/28
Actual: 2191/163/166/17
 
Know what you mean about front squats, i gave up on them, just couldnt decide on the best way to hold the weight to keep it stable, both felt weird.
 
Even with struggling with those the legs took a beating so I'm going to keep working on it for a while.
 
You'll get used to front squats, it does feel funny at first.
 
Pullups - (Alternating between wide and close grip)
-70x4
-80x5
-80x4
-80x4

Hammer Straight Rows
230x10
230x8
230x7

Barbell Bench
185x6
205x4
205x4
185x4

DB Flat Bench (still figuring out the correct weight)
45's x 10
55's x 10
65's x 8

Triset, (Pushups,Calf Press, Std Weighted Crunch)
BWx10,270x20,100x15
BWx8, 360x17, 130x12
BWx8, 450x15, 140x10

DB Side Bends:
55x12,12,10
 
ihateschoolmt said:
Nice making good progress on the assisted pull ups.
Click to expand...

Thanks, doing them first made a big difference.

davegmb said:
Is this a 5/3/1 workout?
Click to expand...

Nope this is designed by Juggernaut. I'll probably go back to 5/3/1 after I stop the new Keto diet. Or in a few month depends on my patience.
 
:clap: I should be commenting on your weights, but the real pat on the back is for starting CKD. First week is the roughest as your body goes from using glycogen to fat as a fuel source. You will feel spaced out, and uncomfortable, but don't give up. It gets way better.

I know I told you before, you are perfect for this type of diet.... Be true to it, and you will get awesome results.
 
I think it's starting to hit me, got the weird almost light headed with a small headache feeling the last couple hours.

I think this diet will work well, and between you and Jugg's I think any sticking points can be avoided.

And thanks.
 
CKD Day 2:
(Calories/Fat/Protein/Carbs)
Goal: 2215/160/166/28
Actual: 2162/169/159/14
 
CKD Day 3:
(Calories/Fat/Protein/Carbs)
Goal: 2215/160/166/28
Actual: 2151/164/173/2
 
JerseyDevil said:
:clap: I should be commenting on your weights, but the real pat on the back is for starting CKD. First week is the roughest as your body goes from using glycogen to fat as a fuel source. You will feel spaced out, and uncomfortable, but don't give up. It gets way better.
Click to expand...

...and if it doesn't work, we can try smoking crack for a better calorie burn.
 
juggernaut said:
...and if it doesn't work, we can try smoking crack for a better calorie burn.
Click to expand...

I've heard extacy as well

juggernaut said:
How the hell did you only get 2g of carbs??
Click to expand...

Like this:
4-27-2011.JPG


Page doesn't show me the decimal points. So that's the diff on protein. :wits:
 
Wow way to stick to that diet. 2g of carbs is brutal. Bet your going to get kill results from it.
 
Carbs on the other days came from:
1. Heavy whipping cream
2. Day 1 = 1/2cup potato salad
3. Day 2 = Lettuce with couple tablespoons of dressing
 
ihateschoolmt said:
Wow way to stick to that diet. 2g of carbs is brutal. Bet your going to get kill results from it.
Click to expand...

Thanks, I'm already anxious to see what I'll look like after a few weeks. I like the workout Jugg's came up with as well. Great mix.

I was supprised that today I actually feel better than the last couple days.

Even more energy, something seems odd as this hasn't been as uncomfortable or hard as it seems like it should be.
 
Deadlift: (These kicked my ass, was actually getting dizzy)
325x6
335x4
345x4
355x4

Good Mornings:
135x10
135x10
135x9

Dumbbell RDL:
50's x 13 + 40's x 4
50's x 10 + 40's x 3

CG Bench:
140x6
150x6
160x6
170x5

Standing French Press:
60x15 + 45x6
60x12 + 45x4
60x8 + 45x4

 
omerta2010 said:
Hey IG, how's it going?

I do them almost exactly like this guy but keep the abs more tight so not quite so much midsection movement.
YouTube Video
Click to expand...

All is going great!!! Miss being on here. Prep is taking a lot of my time and work is busy too.

I do facepulls like that too. We also do them sitting down. I like both equally. Love it!

Hope you're having a great week! I miss you guys a lot!
 
omerta2010 said:
I was supprised that today I actually feel better than the last couple days.

Even more energy, something seems odd as this hasn't been as uncomfortable or hard as it seems like it should be.
Click to expand...
Nice, I can't imagine doing deadlifts with out carbs. Glad it's getting better for you.
 
CKD Day 4:
(Calories/Fat/Protein/Carbs)
Goal: 2215/160/166/28
Actual: 2155/164/166/13
 
IslandGirl said:
All is going great!!! Miss being on here. Prep is taking a lot of my time and work is busy too.

Hope you're having a great week! I miss you guys a lot!
Click to expand...

Sounds like things are going great for you. We'll all be hanging around when ya get back more often.

Of course then you'll be bragging about how well you did at your show. :thumb:
 
I'm in cali so it's not even midnight yet. But I typically am up working til 12 or 1 most nights. :wits:
 
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