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Author Topic: newbie ...........eggys ..a new bigger better me...!!  (Read 248279 times)
Posts: 1673

« Reply #1410 on: March 15, 2019, 09:50:04 AM »

Yesterday was just home light freeweights
So tired I slept for 12 hours last night wow that痴 unheard of for me
I took a sleep aid supplement and a meal before going to bed
I feel good this morning
I have a long run planned over the weekend
Probley Sunday as the weather is supposed to be better then
I知 at 12 st 1 lb now great wow
I知 going to have  200 grams of carbs today
To see how I feel my ketones have been good all week on 100 grams of carbs
Between 1.0 and 1.5 mmls
I知 at 0.8 mmls after my sleep
Feeling good
Posts: 1673

« Reply #1411 on: March 15, 2019, 05:01:43 PM »

Today痴 gym session was push
I did dumbell bench presses
Flat warm up then 30 kgs to failure
Then sets of weights downwards to failure
Decline presses to failure
Then decline chest flies and single arm cross chest presses
for sets to failure
Posts: 1673

« Reply #1412 on: March 16, 2019, 03:44:22 PM »

I taking in 200 grams of carbs today as I知 out for a very long run tomorrow around 18 miles
So I知 probley knocking myself out of ketosis for a short while but as the carbs will be burnt off it will be
Easy to get back to ketosis
Today was rest day my arm is a little sore again
So I知 taking some anti inflammatory to help matters
I still seem to loose a little strength in my right arm
Which is hindering my progress to get past my level of weights from before Christmas
Posts: 1673

« Reply #1413 on: March 17, 2019, 03:03:42 PM »

Today痴 gym session was chest and arms
Started with cables
Then onto chest press machine for reps to failure
Barbell bench for 50 reps
Dumbell curls and barbell curls to finish
Posts: 1673

« Reply #1414 on: March 19, 2019, 01:51:32 AM »

Today I was up early
I did a 17 mile run along Brighton seafront
It was a good run
APART from suffering a leg injury
Oh no not what I want at this stage
A real tender spot in my lower calf has turned into a massive bruise
and is very sore

No gym today as I put in a session yesterday
Back there tomorrow forever some punishment
Posts: 1673

« Reply #1415 on: March 19, 2019, 02:13:34 PM »

Today was a bit of an effort to get going
Started with 20 mins treadmill run
Then I did
The overhead press machine for as heavy as I could go partial reps
Overloaded weight to just push as hard as I could to
Try and improve my overhead strength
I did this for 1/2 hour
I thouht this would be ok to do rather than single barbell  press reps
Where i cannot go above 55kg at the moment
at least there no fear of dropping the bar on myself
Also I do need to try and regain more strength in my right arm as it again seems to not want to match my left
And did one set of heavy barbell decline bench to finish
Posts: 1673

« Reply #1416 on: March 20, 2019, 02:45:48 PM »

Legs better today
Done a couple of sets of heavy box squats
Then onto machine chest presses
I started with a few warm up reps
Then onto as heavy as I could push for partial reps barely moving it at the max I could
Then as I eased up in weight I got better stretch and reps
Onto cable rows full stack
And cable flies
Finishing with 30 kg dumbell shrugs
Posts: 1673

« Reply #1417 on: March 21, 2019, 03:48:54 PM »

I知 on low carbs at the moment until I get to one week out from the marathon
I知 eating plenty of calories so holding steady at 12 st 2 lb
Today I did just bis and tris as I知 low in carbs I was not going to get a big pump
But I had plenty of energy for over an hour
Started with warm up cable tri pull downs with the rope then cranked the weight up and supersetted them withsingle arm bi cable curls
I did this for a while cranking up the weight
Then cable through the leg rope bi curls supersetted with as heavy as I could go cable bar bi curls
Onto lighter reppy stuff to finish cables with
Onto heavy bi dumbell curls standing sets to failure for awhile
Then finishing with 37 kg bar bi curls
Funny I thought my arms would be aching by now but no they feel ok and just a slight pump
Got home for 10 grams of carbs and some mackerel in oil for lunch
And some home made keto donuts
Posts: 1673

« Reply #1418 on: March 22, 2019, 10:11:52 AM »

A 3 mile run early this morning
Taking in 70 grams of carbs as I was down to 12 st today
I知 two weeks ahead of target here so a few carbs will be useful as I知 out on a 20 miler tomorrow
Home freeweights and band work at home
Band assisted pull ups as I知 no good at these due to shoulder impingement mobility
Maneged 3 sets of 10 with the band
Off to the cinema to chill out today
Posts: 1673

« Reply #1419 on: March 23, 2019, 04:20:24 PM »

Today just light home freeweights due to household chores that needed doing
A days near rest feels in order to il run tomorrow and slip in another gym session
I like how I look at the moment quite hard muscles lowish body fat
Got some ab definition back now to
Posts: 1673

« Reply #1420 on: March 24, 2019, 02:04:55 AM »

I知 at work and feeling really tired
and really feel I need a brake from it
night are so hard and really taxing
I think I知 going to get some more sleep today
Maybe il leave my run until later
I feel I知 in fair shape for my marathon in 3 weeks time
A few shorter runs this week should be ok
My bruised leg is still a concern
Posts: 1673

« Reply #1421 on: March 25, 2019, 04:39:57 AM »

My legs are becoming a bit of a problem right at this moment
Not what I want really
Knee pain in both and where I bruised my leg from running is still sore when pressure is put on it either from hands or road
I rested up yesterday but still feeling pretty grot
Posts: 1673

« Reply #1422 on: March 26, 2019, 02:15:09 AM »

Not brill news from docs today some of my kidney functions have  seen a decline
Today痴 gym session was mostly different exercises on the Olympic rower
Warm up
High rows
Low rows weighted knee pushes
Interval training for 30 sec repeats
Then a few cable tri push downs and bi curls
Eating a few carbs today as I feel a little run down
And lack of sleep
I will try getting a day of sleep
And will just eat a normal diet
My ketones were 1.0 mm
And blood sugar was 5.9mm
Both great levels
Even thou the nurse though my last blood test was
Showing high levels of sugar I pointed out I was bulking over the Xmas period
Right when my last blood test was taken
Level of creatine in my blood was up also as was my collestrial
Both accountable by my supplementing of creatine and keto diet
Seems like I知 ok and not diabetic it just shows you how test results can be misinterpreted
Lucky the nurse who saw me is doing keto herself
She agreed that levels will be different to what everf diet or eating regime you follow

Posts: 1673

« Reply #1423 on: March 26, 2019, 05:09:11 PM »

Trying to have more sleep but it痴 not really working
Outside noise keeping me awake
Eating a few carbs cheating today a bit as I feel flat and hungry
And I知 down to 12 st1 lb two weeks ahead of schedule
A cheat meal is not going to hurt much at this stage
I知 out of ketosis but will bounce right back into it once
the carbs are cut again
Posts: 1673

« Reply #1424 on: March 27, 2019, 04:54:04 PM »

Today I did 1 km on my cross trainer
As I must get my long run in this week probley tomorrow
At the gym I did bench dumbell presses
Flat decline upright all to failure
Then incline seated behind shoulder bi curls sets to failure
Rope cable tri behind head pull ups
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