Didn't log exercise on the weekend but did include 13 hours on my feet while on duty for sports medicine at the football.

Morning Session

Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
0 sec rest between each activity. 10 sec rest between each circuit
Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 15 kg
30 kg || 30 kg || 30 kg || 15 kg
30 kg || 30 kg || 30 kg || 15 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Barbell Bench Press:
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
3 second pause on chest each rep
Barbell Incline Bench Press:
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
3 second pause on chest each rep
Barbell Floor Press:
80 kg x 5 reps
80 kg x 5 reps
80 kg x 5 reps
100 kg x 1 reps
100 kg x 2 reps
Dumbbell Flyes:
12.5 kg x 8 reps
12.5 kg x 8 reps
12.5 kg x 8 reps
12.5 kg x 8 reps
12.5 kg x 8 reps
Preacher Curl:
30 kg x 10 reps
35 kg x 8 reps
40 kg x 5 reps
42.5 kg x 3 reps
Shoulder Dislocation:
10 reps
10 reps
10 reps
Stretching:
0:15:00

Discussed the basics of my new plan for the next 12 months with my friend/coach/gym owner yesterday. The basics are to break the national bench record in 12 months time which means I need to loose 0.4 kg per week which is a tough ask. I am going to only compete in bench, dropping squat and deadlift (from competition only) Max strength training will continue for upper body with a bench press focus while lower body will change to a hypertrophy style training regime to build more lean muscle mass in my legs to boost metabolism and speed up fat loss but will probably loose a bit of max strength in the process. Diet needs to stay super clean for the next 12 months, no cheats or slip-ups or I won't hit my target weight.

Hardest part mentally will be moving to the higher reps for legs because anything over 5 reps feels like cardio.

based on today's resting HR of 50 BPM my target HR% are

60% 128
70% 141
80% 154

During my Weight session Min HR after warmup was 87
Average HR 119
Max HR 161
Calories Burned: 2400

Spark Circuit (Barbell): Warmup
30 kg || 30 kg || 30 kg || 10 kg (+150 pts)
30 kg || 30 kg || 30 kg || 10 kg (+150 pts)
30 kg || 30 kg || 30 kg || 10 kg (+150 pts)
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Barbell Squat:
60 kg x 12 reps
80 kg x 10 reps
100 kg x 5 reps
110 kg x 3 reps
Goblet Squat (dumbbell):
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
Leg Press:
440 kg x 10 reps
540 kg x 5 reps
600 kg x 5 reps
600 kg x 8 reps
600 kg x 3 reps
600 kg x 5 reps
Weighted Glute Hamstring Raise:
10 kg x 10 reps
10 kg x 5 reps
10 kg x 6 reps
10 kg x 6 reps
Standing Calf Raises:
30 reps || weighted || 20 kg
30 reps || weighted || 40 kg
30 reps || weighted || 60 kg
20 reps || weighted || 80 kg
20 reps || weighted || 100 kg
20 reps || weighted || 120 kg
20 reps || weighted || 140 kg
15 reps || weighted || 160 kg
Seated Calf Raise:
20 kg x 20 reps
30 kg x 20 reps
40 kg x 15 reps
50 kg x 15 reps

Yesterday

Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg

3 hours Walking


Today

Bodyweight Spark challenge - as soon as I got out of bed

I will be on my feet all day today 8:30 am to 9:30 pm mostly walking but some sprints

Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. early morning
Walking:
1 km || 107 BPM || steep hills
early morning



Barbell Bench Press:
20 kg x 20 reps
50 kg x 24 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
55 kg x 15 reps
55 kg x 15 reps
55 kg x 15 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps (+67 pts) set 1 warmup, sets 2-9 matrix sets, set 10-12 = 4 second pause on chest
Barbell Incline Bench Press:
30 kg x 10 reps
30 kg x 10 reps
35 kg x 10 reps
35 kg x 10 reps
3 second pause on chest
Decline Barbell Bench Press:
60 kg x 10 reps
60 kg x 10 reps
70 kg x 5 reps
70 kg x 5 reps
75 kg x 5 reps
80 kg x 3 reps
Seated Dumbbell Shoulder Press:
15 kg x 8 reps
15 kg x 8 reps
15 kg x 8 reps
One Arm Cable Chest Press:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Wide Arm Push-Up:
20 reps
20 reps
20 reps
done on vibration platform, high for all settings
Shoulder Dislocation:
20 reps
20 reps

Heartrate
Max 162
Low 70
Average 110
1000 calories



Cycling (stationary):
0:16:00 || 7.5 km || 143 BPM
Evening

Heart Rate
Max 158
low 105
Average 143
Calories 320

Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
Evening

Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
30 sec rest between each activity. 90 sec rest between each circuit, Morning
Sumo Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps
70 kg x 15 reps
Set 5 - Matrix
Deficit Barbell Deadlift:
70 kg x 15 reps
70 kg x 15 reps
70 kg x 15 reps
Matrix Training
Barbell Shrug:
70 kg x 20 reps
100 kg x 15 reps
120 kg x 10 reps
120 kg x 12 reps
Torn Callous on set 3
Seated Cable Row:
45 kg x 10 reps
55 kg x 10 reps
60 kg x 10 reps
50 kg x 6 reps
40 kg x 10 reps
30 kg x 10 reps
Set 3-6 Drop Set
Wide-Grip Pull-Up:
9 reps || assisted
9 reps || assisted
9 reps || assisted


Heartrate
Min 86
Max 160
Avg 120

Walking (treadmill):
0:30:00 || 3 km || 4.5 km/hr || 141 BPM || 8 %

Heart Rate
Min 103
Max 158
Avg 141
Calories 266

Cycling (stationary):
0:24:00 || 10 km || 130 BPM

Heartrate
Min 95
Max 147
Avg 130
Calories 395

Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
All activities done in each circuit for 30 sec worth of reps. Rest 30 seconds each circuit.
Rowing (machine):
0:15:00 || 2600 m || 135 BPM
Climbing:
0:15:00 || indoor (Cardio Machine)

Heart Rate

Low 70
High 157
Average 135

Calories 450


Coaching this afternoon.

Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
30 sec rest between each activity. 90 sec rest between each circuit - Morning
Barbell Bench Press:
30 kg x 40 reps
Power matrix - used as warmup
Close-Grip Barbell Bench Press:
60 kg x 10 reps
70 kg x 8 reps
80 kg x 5 reps
80 kg x 5 reps
Lying Barbell Triceps Extension ("Skullcrusher"):
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
Standing One-Arm Dumbbell Triceps Extension:
15 kg x 10 reps
15 kg x 10 reps
Overhead Barbell Shrug:
30 kg x 15 reps
32.5 kg x 15 reps
35 kg x 15 reps
37.5 kg x 15 reps
40 kg x 15 reps
42.5 kg x 15 reps

Clean and Jerk:
30 kg x 1 reps
32.5 kg x 1 reps
35 kg x 1 reps
37.5 kg x 1 reps
40 kg x 1 reps
42.5 kg x 1 reps
Once for each set of shrugs
Face Pull:
22.5 kg x 20 reps
27.5 kg x 10 reps
27.5 kg x 10 reps
32.5 kg x 10 reps
37.5 kg x 10 reps
Triceps Pushdown:
80 kg x 5 reps
80 kg x 5 reps
80 kg x 5 reps
Internal Rotation:
15 kg x 10 reps
15 kg x 10 reps

Cable External Rotation:
15 kg x 10 reps
15 kg x 10 reps
Snow Angels:
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps
4 kg x 10 reps

Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
30 sec rest between each circuit - Morning as soon as I got out of bed to get moving for the day.
Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Barbell Squat:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps
80 kg x 10 reps
100 kg x 3 reps
Leg Press:
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
500 kg x 15 reps
200 kg x 15 reps
200 kg x 15 reps
200 kg x 15 reps
200 kg x 15 reps
200 kg x 15 reps
Weighted Glute Hamstring Raise:
10 kg x 10 reps
10 kg x 10 reps
10 kg x 10 reps
Barbell Glute Bridge:
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
feet elevated on bench
Standing Calf Raises:
25 reps || weighted || 100 kg
25 reps || weighted || 100 kg
25 reps || weighted || 100 kg
Seated Calf Raise:
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps

Spark Circuit (Barbell):
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
No rest but lighter weights on recovery day
Cycling (stationary):
0:30:00 || 11.2 km || 108 BPM || 417 calories

After Warmup HR
Min 75
Max 121
Avg 108

Spark Circuit (Barbell):
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
no rest
Barbell Bench Press:
20 kg x 10 reps
50 kg x 20 reps
50 kg x 20 reps
50 kg x 20 reps
50 kg x 20 reps
60 kg x 5 reps
62.5 kg x 1 reps
62.5 kg x 5 reps
62.5 kg x 5 reps
62.5 kg x 5 reps
sets 2-4 - matrix training, set 7 completed under comp conditions with judge for practice
Barbell Incline Bench Press:
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Decline Barbell Bench Press:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Single Arm Cable Chest Press:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps

BEAST MODE ACTIVATED


Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps

Spark Circuit (Barbell):
20 kg || 20 kg || 20 kg || 10 kg
20 kg || 20 kg || 20 kg || 10 kg
20 kg || 20 kg || 20 kg || 10 kg
20 kg || 20 kg || 20 kg || 10 kg
20 kg || 20 kg || 20 kg || 10 kg
warmup
Sumo Deadlift:
60 kg x 10 reps
100 kg x 5 reps
100 kg x 5 reps
140 kg x 3 reps
140 kg x 3 reps
160 kg x 1 reps
Barbell Shrug:
140 kg x 10 reps
140 kg x 10 reps
Deficit Barbell Deadlift:
60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps
Romanian Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Weighted Hyperextension:
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
Seated Cable Row:
60 kg x 10 reps
65 kg x 10 reps
70 kg x 5 reps
75 kg x 5 reps
Wide-Grip Pull-Up:
15 reps || assisted
10 reps || assisted
10 reps || assisted
5 reps || assisted
Wide-Grip Lat Pulldown:
50 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps

Evening Session

Cycling (stationary):
0:30:00 || 12.2 km || 24.4 km/hr || 138 BPM || 58 % 520 calories

Heart Rate
High 166
Low 110
Average 138

Running:
0:02:00 || 400 m || 145 BPM || steep hills
run up half my driveway immediately after getting of the bike

So you use TKD? I am a lifter like you! (not as much as you... but can keep up with guys at the gym! LOL) I am too excited to find this post!! I am 43... I love eating this way but have been quite confused about my eating and lifting.

Just a little background... I lost pregnancy weight with Atkins Diet 88lbs! I started lifting (total body) 3x a week. That led me to lifting heavy doing a different muscle group 5 days a week. I hired a trainer who told me that things like oats and rice are necessary for building muscle mass. I have to admit that my lifts are stronger with carbs... but for health reasons I want to stay grain free. I read different things... I do not want to add fat. I have looked into TKD and CKD. It is mostly men that post. So how do you eat?

Generally I eat Protein based on my LBM, most of my daily carbs are eaten within 20 minutes of finishing a training session. I include High GI carbs after training which includes things such as dried and fresh fruit.

I don't eat wheat or rice because I have an allergic reaction to both. I don't go out of my way to eat fat but I am happy with some of the fattier cuts of meat and organ meat.

I test with ketostix every couple of days and sit at the trace reading or a little above despite eating some foods which you would not normally find as part of a keto diet.

I do find that recovery from training is slower when doing TKD compared to a non keto, carb heavy diet. I may need to actually increase my carbs a bit more but will wait and see because I am making good BF losses at the moment based on my home BF scales but I am not due to have calliper measurements done again for another 4 weeks.

My training is also normally targeted at pure strength gains so doing higher volumes for hypertrophy is not a regular part of my training, how the TKD will effect growth of muscle size is unknown to me or my coach because as qualified trainers we were taught the traditional carb heavy way.

It is difficult to change your way of thinking when it is completely opposite to what you have been trained to think.

Recovery Day

Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
early morning as soon as I got out of bed.
Rowing (machine):
0:20:00 || 3200 m
easy recovery row
Plank: Part of a challenge (60 minutes of planks in a month)
60 sec
60 sec
60 sec
60 sec
60 sec
30 sec
30 sec