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  #151   ^
Old Wed, Sep-29-04, 17:07
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default

I think I'll skip on posting the detail on my workout today. In a nutshell, I did a full cycle of back. Moves into 'some' bi's... and then just kinda roated in between a few sets of shoulders, bi's, and tri's.

The reason is because this was pic day. lol

Photos are in my Exercise Gallery.

And here's my weight.

Quote:
AM Weight - 227.6



I'm over the tuna thing now. Yesterday I did 35 carbs and over 300 grams of protine. In a nutshell, I had two tbsp. flax oil, two chicken breasts grilled, one large can tuna, and the rest protien shakes.. Here's a tip though for anyone who might do the tuna thing.

It tastes a lot better if ya put tobasco on it..

Back to posting workout detail tomorrow..
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  #152   ^
Old Thu, Sep-30-04, 12:05
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default



Gimme that swamp, swamp, swamp music..
............................................ - Lynyrd Skynyrd

This is gonna sound a little corny, but I found an old friend of mine today..

Best leg workout I've had so far - no doubt!

I'm not completly sure where the attitude came from. For the last two months all of my workouts have been pretty intense. But this one one of those 'other ones.' Very heavy - audible - focused - and just attacking the iron. I've not felt quite that way since I was 19 and working out then with the would-be Mr. Mississippi. I'm just hoping the dog stays around. lol...

Anyway - here's how it goes. Also had a personal best today.

Quote:
Abdominals:
(none prior to legs)

Weights: (legs)
4 sets - standing calf raises
3 sets - seated calf raises
4 sets - flat sled leg press
4 sets - incline leg press (personal best - 370 lbs. 3 times / last set)
4 sets - seated leg curls
2 sets - laying leg curls (rocking the cradle at failure)
3 sets - total glutes (new - 3 each side)
4 sets - leg extensions / hard-n-heavy

Inclined Abs:
1 set of 50
Cardio - Yoga
or Meditation:

(skipped)


I guess I should also add that I put up some progress pics in the Exercise Gallery

And here is my weight today:

Quote:
AM Weight - 229.0


That's up from yesterday but still reflective of a good loss following my trial of a 3 day tuna fast. Not really worried about the increase as I guess it's just the cells re-expanding.

I think I'll also do Chest, Shoulder's and Tri's tomorrow. I actually wound up accidently working out today on a day which was supposed to be my off day. lol.. But in as much as I'm feeling so good, I don't think I'm even close to overtraining. As a result, I think I'm just going to push on through.

HA!
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  #153   ^
Old Sat, Oct-02-04, 13:41
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default Chest, Shoulders, & Tri's

Feeling fantastic....

Back into the groove of my regular program today eating wise and lifting wise. The tuna thing kind of altered my workouts for a bit. This is pretty much back on track.

Anyway - here she goes..

Quote:
Abdominals: (trisetted)
1 set of 100 - crunches
1 set of 033 - inclinced abs (2)
1 set of 021 - hanging leg raises

Weights: (pushing)
4 sets - inclined chest press
6 sets - pec deck (hand grip)
4 sets - high pully cable crossovers
4 sets - dumbell flys / quarter press
4 sets - rear delt flys (4 sets each side)
4 sets - reverse pec deck
3 sets - shoulder shrugs (1 reverse, 1 forward, 1 vertical)
4 sets - assisted tricep dips
4 sets - seated tricep press
1 sets - tricep pushdowns (angle iron)
2 sets - tricep pushdowns (straight iron)
2 sets - tricep pushdowns (heavy rope)

Inclined Abs:
(skipped)
Cardio - Yoga
or Meditation:

9 minutes - one intense 3 minute sprint


Quote:
AM Weight - 228.2


And off tomorrow..
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  #154   ^
Old Sun, Oct-03-04, 11:24
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default

Just weighing in....

Quote:
AM Weight - 229.0


Rear delts are a little sore today from yesterday. New movements must be hitting their objective..

Back, Bi's, and Forearms on Monday.
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  #155   ^
Old Mon, Oct-04-04, 13:14
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default back, bi's, and forearms

Quote:
Abdominals: (trisetted)
1 set of 100 - crunches (legs up)
1 set of 33 - inclined abs (2)
1 set of 21 - hanging leg raises(5)

Weights: (pulling)
4 sets - lat pull downs/ biangular machine / heavy
4 sets - dumbell / bent over rows (i.e. 4 each side)
4 sets - seated rows / palm down grip
4 sets - high pully / straight arm pull downs
4 sets - assisted wide grip pullups
4 sets - olympic bar / military curls
4 sets - incline bench dumbell curls
4 sets - preacher curls
4 sets - dumbell forearm curls

Inclined Abs:
1 set of 50
Cardio - Yoga
or Meditation:

9 minutes eliptical w/ 3 minute sprint


Quote:
AM Weight - 230.2


Finished off with a 15 minute tan.
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  #156   ^
Old Mon, Oct-04-04, 23:11
bellybuton's Avatar
bellybuton bellybuton is offline
coffee...yum!
Posts: 23,807
 
Plan: Who knows
Stats: 000/000/000 Female 5'6
BF:oh/my/gosh
Progress: 22%
Location: Michigan
Default

I get all pooped out just from reading all your workouts!!!!!!! Whew!
That should count as exercise for me!!!!!

Keep up the good work Sweetie!
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  #157   ^
Old Tue, Oct-05-04, 12:15
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default

lol... thanks, Dawn...



Workout was a bit different today. I had to skip over Incline Leg Press. I loaded up the weight and came down for the first rep only to find out I was having some lower back pain. Nothing disc related - just muscle. So rather than risk an injury I skipped incline and just worked a little more on the hamstrings and glutes.

Also finished off with a trip to the hot tub.

Quote:
Abdominals:
(none prior to legs)

Weights: (legs)
4 sets - standing calf raises
4 sets - seated calf raises
4 sets - flat sled leg press
- sets - incline leg press (skipped - lower back soreness)
6 sets - seated leg curls
6 sets - total glutes (6 each side)
3 sets - leg extensions / hard-n-heavy

Inclined Abs:

(skipped - giving lower back a rest)
Cardio - Yoga
or Meditation:

(none)


Quote:
AM Weight - 229.2


Chest, Shoulder's and Tri's tomorrow..

Last edited by J.K. : Tue, Oct-05-04 at 13:28.
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  #158   ^
Old Tue, Oct-05-04, 12:51
bellybuton's Avatar
bellybuton bellybuton is offline
coffee...yum!
Posts: 23,807
 
Plan: Who knows
Stats: 000/000/000 Female 5'6
BF:oh/my/gosh
Progress: 22%
Location: Michigan
Default

A.M. weight 292?????? What the heck....are there two of ya????
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  #159   ^
Old Tue, Oct-05-04, 13:28
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default

lol - I fixed it...
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  #160   ^
Old Tue, Oct-05-04, 15:22
bellybuton's Avatar
bellybuton bellybuton is offline
coffee...yum!
Posts: 23,807
 
Plan: Who knows
Stats: 000/000/000 Female 5'6
BF:oh/my/gosh
Progress: 22%
Location: Michigan
Default

Whew!!!! That was a close one!!!!!!!!!!
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  #161   ^
Old Wed, Oct-06-04, 12:07
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default

Totally rocked today...

...especially on cardio

Quote:
Abdominals: (trisetted)
1 set of 100 - crunches
1 set of 033 - inclinced abs (2)
1 set of 021 - hanging leg raises

Weights: (pushing)
5 sets - inclined chest press
4 sets - pec deck (forearm grip)
4 sets - pec deck (hand grip)
4 sets - high pully cable crossovers
4 sets - reverse high pully cable crossovers (rear delt movement - loved it..)
3 sets - dumbell flys / quarter press
3 sets - rear delt flys (4 sets each side)
3 sets - reverse pec deck (rear delt movement)
3 sets - dumbell shoulder shrugs
4 sets - assisted tricep dips
4 sets - skull crushers into close grip bench (superset)
3 sets - tricep pushdowns (angle iron)

Inclined Abs:
(skipped)
Cardio - Yoga
or Meditation:

20 minutes - 3 sprints / 3 working recoveries


Quote:
AM Weight - 226.2


I highlighted the 20 minutes on cardio because that's pretty good for me. Lately I've been slackin on cardio. Today, however, I as smokin..

One more note: - currently saturating with Creatine..

Off tomorrow..

Last edited by J.K. : Wed, Oct-06-04 at 12:33.
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  #162   ^
Old Thu, Oct-07-04, 20:05
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default

Just posting a weigh-in..

Quote:
AM Weight - 227.0


Back, Bi's and Forearms tomorrow.
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  #163   ^
Old Fri, Oct-08-04, 14:58
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default

Quote:
Abdominals: (trisetted)
1 set of 100 - crunches (legs up)
1 set of 33 - inclined abs (2)
1 set of 33 - hanging leg raises(5)

Weights: (pulling)
4 sets - lat pull downs/ biangular machine
4 sets - dumbell / bent over rows (i.e. 4 each side - increased weight)
6 sets - assisted wide grip pullups
4 sets - high pully straight arm pull downs
4 sets - olympic bar / military curls
6 sets - incline bench dumbell curls
3 sets - one arm between legs dumbell curl

Inclined Abs:
1 set of 33
Cardio - Yoga
or Meditation:

6 minutes eliptical w/ 1 sprint


Quote:
AM Weight - 227.2


Just flat forgot to do ma' forearms.. lol

Finished off with a 15 minute tan.
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  #164   ^
Old Fri, Oct-08-04, 15:53
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,200
 
Plan: Low carb/high protien
Stats: 251/212/190 Male 5 ft 10 inch
BF:
Progress: 64%
Location: Idaho
Default

Dang JK. Just looking at your ab work makes me queasy...
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  #165   ^
Old Tue, Oct-12-04, 18:05
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default

Hey Spud... As always, good to see ya..

Also, leave it to me to be late after someone saying something good..

Today was my first day back in the gym after skipping a few. I went in on Saturday and actually started working on legs but it just didn't feel right that day, and as a result I came home. Sunday I wound up having to work all day and actually most of the night. Monday was filled with work again. (this site - healthpower.com). But luckily I made it back in the gym today.

Quote:
Abdominals: (trisetted)
1 set of 100 - crunches
1 set of 033 - inclinced abs (2)
1 set of 021 - hanging leg raises

Weights: (pushing)
4 sets - inclined chest press
4 sets - seated chest press
4 sets - pec deck (hand grip)
4 sets - high pully cable crossovers
4 sets - reverse high pully cable crossovers
3 sets - reverse pec deck
3 sets - military press
3 sets - side laterals
3 sets - shoulder shrugs
6 sets - assisted tricep dips
4 sets - tricep pushdowns (trisetted using three different grips)
3 sets - seated tricep extensions


Inclined Abs:
1 set of 50 twisting
Cardio - Yoga
or Meditation:

none


Quote:
AM Weight - 227.6
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