Teaser's workout journal
This is Teaser's workout log. Feel free to kick sand in my face. But not for long. :lol:
pullups (hands-in) bodyweight; 7,7,6 6,6,6, 6,6,6. Between sets I memorize lines of poetry until I feel like doing another set. See what I meant about the sand in the face? Keeps the workout from being boring. Only resting is boring. standing alternate curls --25 dbx2, 8,7,6,5,4,3 with this I'm doing 8 reps, put the weights down, pretend to do eight reps, weight up, 7 reps, down pretend to do eight reps, weight up, 6 reps etc. Some numbers may be skipped on the way down to three if I fail, and some numbers done twice if they're still easy--when I get to three, that's all I can do. Bent rows-- Same as alternate curls. The fake reps were a little shorter--both arms moving at one time. So I failed a lot on reps--more like 8,6,4,3,3. Did this with a 105 pound barbell, so pretty light weight. My traps felt really springy afterwards. I'll take that as a good sign. When I was a teenager, there was a greater tendency for springiness in pretty much every muscle after working it. Forget the pump, go for the boing. :lol: I basically have a pull day and a push day for upper body, and a leg day. I used to do three days a week, but lately I've doubled up--two days in a row for each muscle group, so five days rest between, more or less. I used to do everything to failure, I've backed off from that in favour of volume. So far it seems to be working. |
Sort of my off-day for weight-training.
I usually do a thing where I'll carry two twenty-five pound weights up a staircase, two steps at a time, fast enough to be a little challenging without risking a fall or something, but I consider that more as a sort of sprintish sort of thing. I go up and down ten times, three sessions, fifteen minutes between sessions (I'll watch a forty five minute show, throw in a set every 15 minutes. So that's what I did today. |
I work out pretty much every day. Honest. :lol:
Just not sure this is a good fit for me for tracking my daily workouts. But it's nice having the handy link here. Maybe I'll stick exercise-related articles etc. here. |
http://www.ncbi.nlm.nih.gov/pubmed/19811949
I'm going through Kindke's blog. Early on, he posts this study about rest intervals and training. Quote:
So, more rest, more strength. Can't see how many sets were done from the abstract. Contrasted with; http://www.ncbi.nlm.nih.gov/pubmed/19966591 Quote:
Both in Brazil, different universities. A little rivalry? Short rest intervals. The last matters considerably. In the first study--maybe five minute rest gets you there faster per set--but if you get 4 sets in instead of 2, in the same time, you're ahead of the game. Who knows? http://www.ncbi.nlm.nih.gov/pubmed/19691365 Quote:
Yet another abstract. Quote:
Okay, so by this logic you get more work done over a greater amount of time, with lots of rest... so not necessarily more efficient. Just more work. Quote:
Quote:
http://kindkehealthnotes.blogspot.c...&max-results=50 Forgot I ever read this. I guess that's where I got it from. I don't worry about pacing, other than to bring the weight up as quickly as I can (not by cheating though) and control the descent. |
woot. woot woot.
|
January 3 tuesday 170.2 fasting day
January 4 wednesday 170.6 non-fasting day January 5 thursday 168.9 fasting day better scale starts here January 6 friday 167.6 non-fasting day January 7 saturday 167.6 "fasting" day January 8 sunday 166.7 eating. A little extra protein, 2 shots of rum January 9 monday 166.7 fasting ------------------------------------------------------ January 10 tuesday 167 eating January 11 wednesday 167.2 fasting cheese for breakfast and dinner January 12 thursday 167.4 eating egg breakfast, cheese sausage dinner January 13 friday 166.7 January 14 saturday 166.1 January 15 sunday 165.4 January 16 monday 165.6 ------------------------------------------------------------------- January 17 tuesday 165.1 January 18 wednesday 164.9 January 19 thursday 165.9 January 20 friday 164.7 January 21 saturday 164.9 January 22 sunday 163.8 two shots of rum January 23 monday 163.7 ----------------------------------------------------------------------- January 24 tuesday 163.8 January 25 wednesday 163.3 January 26 thursday 163.2 January 27 friday 163.5 January 28 saturday 162.9 January 29 sunday 162.3 January 30 monday 163.7 ------------------------------------------------------------- January 31 tuesday 161.7 February 1 wednesday 161.5 February 2 thursday 162.7 February 3 friday 163 February 4 saturday 161.9 February 5 sunday 162 February 6 monday 162.1 --------------------------------------------------------- February 7 tuesday 160.7 (skipped breakfast) February 8 wednesday 160.3 February 9 thursday 160.8 extra cheese February 10 friday 160.7 February 11 saturday 161.1 February 12 sunday 159.6 February 13 monday 161.3 ---------------------------------------------- February 14 tuesday 162.8 February 15 wednesday 164.6 ribs February 16 thursday 162.8 February 17 friday 161.6 February 18 saturday 162.5 February 19 sunday 163.1 February 20 monday 162.7 ------------------------------------ February 21 tuesday 162.1 early dinner 3pm February 22 wednesday 163.6 February 23 thursday 162.6 fasted February 24 friday 160.9 February 25 saturday 161.6 refeed day February 26 sunday 160.4 2nd refeed day. February 27 monday 159 3rd refeed day --------------------------------------------------- February 28 tuesday 159.1 back to typical keto day March 1 wednesday 160.1 March 2 thursday 160.4 March 3 friday 160.5 feed in, 4 extra ounces cheese, extra cup heavy cream March 4 saturday 158.8 fasted on friday March 5 sunday 159.5 1/2 refeed March 6 monday 160.2 ---------------------------------------------------------------------------- March 7 tuesday 160.9 March 8 wednesday 162.5 March 9 thursday 160.1 one meal a day March 10 friday 158.9 one meal a day salmon egg patty March 11 saturday 158.9 omad salmon March 12 sunday 158 omad ground beef March 13 monday 157.8 omad ground beef ----------------------------------------------------------------------------- March 14 tuesday 158.3 omad chicken and the egg March 15 wednesday 158.6 omad chicken and the egg March 16 thursday 158.1 omad pork stir-fry March 17 friday 157.4 omad pork stir fry egg March 18 saturday 158.9 omad chicken and egg March 19 sunday 158.6 omad pork stir fry March 20 monday 158.3 omad beef stew, pork stir fry ------------------------------------------------------------------ March 21 tuesday 158.1 pork stir fry egg March 22 wednesday 158.1 pork stir fry, 2 additional 2 egg meals March 23 thursday 156.3 4 eggs, 4 ounces spinach, 2 ounces butter breakfast March 24 friday 157.6 cottage cheese omad evening, full calories trouble getting to sleep March 25 saturday 156.7 cottage cheese omad morning, lower calories full protein, good sleep March 26 sunday 155.9 salmon pattie omad morning, full calories, good sleep March 27 monday 156.3 salmon pattie omad morning, full calories, good sleep ------------------------------------------------------------------------------------ March 28 tuesday 156.5 salmon pattie omad morning, full calories, good sleep March 29 wednesday 156.9 cottage cheese omad dinner, full calories 120 grams protein, good but delayed sleep March 30 thursday 155.3 coffee and cream fast March 31 friday 155.9 salmon pattie omad morning +2 ounces heavy cream, good sleep April 1 saturday 154.6 salmon pattie omad morning +2 ounces heavy cream, good sleep April 2 sunday 154.7 same as above, plus 1.5 tablespoons of rum April 3 monday 155.6 sunday lunch, roast beef and deviled eggs ------------------------------------------------------------------------------- April 4 tuesday 156 Double protein, hamburger slept fine April 5 wednesday 155.1 fat fast April 6 thursday 156.3 pork stir fry breakfast, ice cream dinner April 7 friday 154.7 pork stir fry breakfast, ice cream dinner April 8 saturday 154.1 pork stir fry breakfast, ice cream April 9 sunday 153 pork stir fry breakfast, ice cream, +2 heavy cream April 10 monday 155.6 pork stir fry breakfast, pumpkin seed/flax/coconut/cream concoction in place of ice cream -------------------------------------------------------------------------------------- April 11 tuesday 156 egg breakfast, egg dinner April 12 wednesday 154.6 higher protein, lower carb April 13 thursday 153.6 same April 14 friday 154.6 higher protein, lower carb, but flaxseeds April 15 saturday 153.2 four ounces heavy cream easy April 16 sunday 154.7 April 17 monday 153.7 four ounces heavy cream easy ------------------------------------------------------------------------------- April 18 tuesday 156 316 grams fat 50 grams total carbs 20 grams net 137 grams protein 3527 calories April 19 wednesday 153 five ounces of heavy cream easy April 20 thursday 155.6 326 grams fat 61 grams total carbs 33 grams net 110 grams protein 3496 calories April 21 friday 152.8 4 ounces heavy cream easy April 22 saturday 156.6 Guessing? 4000 calories... April 23 sunday 157 Ate to appetite. April 24 monday 154.7 4 ounces heavy cream easy --------------------------------------------------------------------------------- April 25 tuesday 155.5 omad dinner April 26 wednesday 156.2 318 grams fat 60 grams total carbs 24 grams net 130 grams protein 3528 calories April 27 thursday 4 ounces heavy cream sugar-free jello April 28 friday Not sure of calories carbs slightly higher April 29 saturday 153.4 4 ounces heavy cream, sugar-free jello, easy fast April 30 sunday 157.4 ribs, protein a bit high April 31 monday 155 run of the mill keto ------------------------------------------------------------------------------- May 2 tuesday 153 4 ounces heavy cream, sugar-free jello, less liquid, slept through May 3 wednesday 152.7 11 ounces heavy cream, 5 eggs, 5 tablespoons cocoa May 4 thursday 154.6 full-keto (food same as above, but 1 tablespoon cocoa, an ounce of flaxseed, one more ounce of heavy cream). May 5 friday 155 keto? had some cashews and pistachios. But I was more than usually keto the two days before, so maybe... May 6 saturday 153.3 2300 calories? 93 grams protein, 20 grams carbs, 12 net, 212 grams fat May 7 sunday 153.2 2152 calories 56 grams protein, 20 carbs, 13 net 212 grams fat May 8 monday 153.7 same as above Same food as the day before, but with a couple of packets less of sweetener--the stuff bulked with dextrose--and two ounces of heavy cream instead of an ounce of butter, so it's pretty much a wash on carbs. |
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