Hello! After keeping track of my workouts in my regular journal since I joined up here, I decided to start a gym log. This goes hand in hand with my decision to try CKD for a couple of months to see if I can shift my fat loss higher.

I pulled off the CKD 101 info, and will create my attack plan this week so I can start Friday night. I'm going to have to get a lot smarter about supplements and the inter-relationships between biochemical and biomechanical processes. But I'm willing to put the effort in in the hopes of kick-starting my transformation!
Please feel free to comment on my workouts - I can use all the help I can get.

Missed my morning workout, but did make it to the gym for a weights workout after work! Really worked everything hard - I expect to be sore tomorrow.

Biceps: 20 reps from 60 - 40, 12 reps ~ 25 single arm sides
Triceps: 20 reps from 50 - 40
Shoulder press: 12 reps ~ 50, 10 reps ~ 40
Overhead pulldown: 12 reps ~ 90, 12 ~ 75
Flies: 3 sets of 8 ~ 60, 60, 52
Military Press: 2 sets of 12 ~ 45
Bench Press: 3 ~ 105, 8 ~ 90, 12 ~ 75
Squats: 12 shallow ~ 95, 12 shallow ~ 75, 12 deep ~ 55
Leg lifts: 3 sets of 8 ~ 60
Calf raise: 12 ~ 105
Sitbacks: 30

Right shoulder soreness preventing some motion on shoulder press and military press. Grrr.

Had a myoplex LC before the workout, even though the BG was high enough (85), plus drank 1 L water.

I can feel the tiredness in my arms especially. Good workout!

Another good workout. Set three (count them, 3!) clocks for 0500, and got to the gym with 2 cups of coffee in me. Did the Elliptical trainer for 45 minutes on the fat burn pgm (using 136 as target HR). Max HR 141, cal. 480, dist 2.4

Then stretched, followed by
30 sitbacks (10 reg, 10 left, 10 right)
30 butt ups (ow)

Drank 1 L water throughout.

Back of right calf a bit sore, feels like a light strain. Doesn't hurt while doing the ET, but did keep me from doing leg curls last night.

This fat is coming OFF !

Did a great cardio workout this morning. Even got to the gym before it opened!

40 minutes on the elliptical trainer level 12 hills, HR target zone 156-169. Max HR 178 (I was enjoying myself a bit too much here), average for the entire workout including 4 minutes recovery was 155. Cal 500 dist 2.7

Stretched out legs afterward. I could feel the tremors in some of the muscles, so I'm hoping I did a good glycogen depletion part one workout. Weights this afternoon, mambas in the bag for afterward...

I hope the straight glucose doesn't put me in a coma!

OMG - did I do a huge depletion workout! I did 8 sets of 10 repetitions of every exercise at lower weights.

Biceps & Triceps 8x10x30
Squats & Calfs 8x10x35/75
Shoulder press & lat pulldowns 8x10x30/60
Leg curls & leg lifts 8x10x30/45
Flies & bench press 8x10x42/52
Ab machine & hanging leg-ups 8x10x60
Sitbacks 10/10r/10l
Buttups 30

I was whipped! I downed a regular myoplex as soon as I finished the buttups, and ate 3 packs of mambas on the way home. I think I overdid it a bit, but we'll see. I was a little hesitant to start this Friday, as I got on the scale and weighed 137 before I started and I didn't want to mess up what might finally be a whoosh. But I did it. I played golf Saturday, and could really feel all my muscles. I probably didn't do my glycogen recompensation any good, but I shot a 98.

Sunday - I'm tired and sore. NO activity today more strenuous than walking into the kitchen to make a pot of tea. Back on regular LC this morning - it's actually a relief. Also started with a fat burner/thermogenic this morning. I can tell the difference - I'm sitting at the cyber cafe, the only one without my coat on!

Weighed in at 138 today, so I didn't pick up all the water poundage I had expected. I did drink about half a gallon of water yesterday, probably not enough. I sure hope this bumps the weight loss!

I put the entire 36-hour carbup period in as one day in fitday, and here are the results :

Total: 4668
Fat: 40 363 8%
Carbs: 825 3153 70%
Protein: 209 837 19%
Alcohol: 20 140 3%

Sure are strange looking stats for a low carber!

I think next week I'll not have the french bread - that was a LOT of carbs. It was good, though. Without that I would have been picture perfect for carb count. I did keep the fat very low, and the protein is right on target.

I'll get the hang of this, I think.

Intense cardio workout this morning.

40 min ET lvl 12 hills max HR 158 3 miles
25 min treadmill (14~6.0, 6~6.5, 5~5.5)

Wore my happy butt out, that's for sure! Hoping to be back in ketosis tonight.

PWBS was 100 , I expected it to be rather lower... We'll see what the BS is this evening before I go back to the gym.

Meant to go back to the gym for weights last night, but thanks to Alex getting the date for dinner wrong I ended up going out instead. Made it to the gym this morning for a weights then cardio workout.

Biceps 3x8x50
Triceps 3x8x50/45/45
Leg Press 3x8x75
Calf 3x8x115
Shoulder Press 3x8x40
Lat pulldown 3x8x90
Leg Curl 3x8x75
Leg lift 3x8x60
Flies 3x8x60
Chest Press 3x8x90/82.5/82.5
Ab machine 3x8x70
Sitbacks 10C/10R/10L

Then got on the ET. The damn thing is going haywire with the heart rate. I tried to do the fat burning program, but it kept reading my heart rate at about 105 and upping the resistance (the target was 136). After struggling with this nonsense for about 5 minutes I cleared the machine and did hills lvl 14 for 20 minutes. I had sweat pouring off me! Hopefully that"ll be some of the water I retained with the carb load and the effect of the thermogenic.

Whew. Gotta go do chores now.

Just a cardio workout this morning.

1 cup coffee w/cream & splenda
2 Betalean
45 minutes ET lvl 12 hills max HR 172 Avg 155

Didn't sweat like the other day, but had plenty of energy. Tomorrow is carbup - I have got to get to the gym after work to do the glycogen depletion workout before the conference (time is kind of short). If I don't manage it, carb up moves to Saturday morning after an intense workout.

Did go down a pound this morning to 137. I was up to 139 Monday morning, back to 138 by Tuesday, and 137 on Thursday. Since that gets me past my block point, I am exceedingly happy! I'm drinking like a fish today so I won't get dehydrated, but it seems to be departing as fast as I can pour it in. Fine by me.

Lost the soreness from Tuesday's heavy workout, but the muscles still feel a bit tired. Looking forward to tomorrow's workout! (I'm having quite the energy surge today!)

My resting heart rate is back to 58 this morning- it had gotten a little high yesterday, so I think my cortisone levels were up. I got a good night's sleep (bed at 9:30 up at 5) and felt less tired this morning, but still didn't push the cardio too hard today this morning. Weights this afternoon for glycogen depletion workout.

1.5 cup coffee w/cream & splenda
45 minutes ET lvl 12 random max HR 159 Avg 148

Took it easier this morning, and skipped the beta lean. The bottle says 5 days in a row max, so even though I'm not taking the whole dose I figured I'd follow the 5-day guideline. I'll start it back on Monday.

Still sweated pretty much, drank a liter of water while exercising & doing cooldown stretches. No aches or pains today.

Did my glycogen depletion workout in an incredible rush - to add to the enjoyment, the weight room was filled with some monster men, who I'm sure were irritated that they kept having toi change the weights back to the bottom of the stack. Oh, well.

Biceps 3x15x30
Triceps 3x15x30
Leg Press 3x15x55
Calf 3x15x95
Shoulder Press 3x15x30
Lat pulldown 3x15x75
Leg Curl 3x15x45
Leg lift 3x15x30
Flies 3x15x45/45/30
Chest Press 3x15x60
Ab machine 2x15x60

Worn out again. Quickly downed a Myoplex regular, then ate the Mambas on the way home.

The carb up got a bit out of control without me realizing it. I really have to keep track of things as I eat them, not after. I had way too many carbs for the 24 hours, which gave me a headache Saturday. Next week's menu is planned out already to keep me within the guidelines. I can't go nuts like that again!

139 this morning, with TOM departing. Hope that gives me a whoosh, even though after the weekend's carb activity I'm not expecting much.

AM cardio this morning

1.5 mug coffee with cream & splenda
2 betalean
10 minutes warmup walk on treadmill incline 3 speed 3.5
45 min ET lvl 5 avg rpm 60
Max HR 172, avg 155 525 kcal
Myoplex LC
4 BCAA

Weights this evening.

Back in ketosis, and obviously not getting enough water. Forgot to make the mugicha last night and never got around to buying a bottle. Green tea all day just doesn't cut it.

Got out of the office late, so I had a nitro-tech drink for "dinner" before I worked out. YUCK! It tastes ok on the way down, but the aftertaste made me gag. I re-read Trainer Dan's book last night (specifically about protein supplements) and remembered what he said about hydrolyzed whey protein making you gag. Looked on the ingredient list, and there it was. Blech.

So while burping this nauseating stuff up every five minutes, I proceeded to do my heavy workout.

Biceps 2x8x50, 1x7x50
Triceps 3x8x50/40/40
Leg Press 3x8x75, 1x8x95
Pull-ups 3x8x40
Calf 3x8x115/115/135
Skull Crushers 3x8x37.5
Shoulder Press 3x8x50
Lat pulldown 3x8x90
Leg Curl 3x8x75/75/80
Leg lift 3x8x67.5
Flies 3x8x60
Chest Press 3x8x90/75/75
Ab machine 3x8x70
Sitbacks 10C/10R/10L

My arms feel like limp noodles, but the definition in them is good. Now if I can just get rid of the back-arm flab flap, they will be great!

Went to the gym before all the med appointments for a cardio workout.

45 min ET hills lvl 12

No weights tonight. Funny, my arms aren't sore like I expected them to be after the big workout last night. Maybe I didn't work out as hard as I thought I did.

Yes I did. Maybe they're not sore for some other reason. At any rate, I'm pretty whipped from this workout, so I may take a rest tomorrow morning and get some extra sleep.

Got my weights workout in after work, although it was pretty late in the evening by the time I was done. Since I messed up my carbs yesterday, I decided to do another heavy session instead of the circuit. Less energy this time, though.

Biceps 15x60-40
Triceps 15x45
Leg Press 20x95-55
Pull-ups 12x40
Calf 12x135
Skull Crushers 20x37.5
Shoulder Press 15x45
Lat pulldown 12x105-75
Leg Curl 12x75
Leg lift 20x60
Flies 20x67.5-45
Chest Press 20x105-75