Thread: Diet/Training log

Shoulders feel pretty good today, just usual soreness. Smashed the fuck out of arms today. Not a lot of different exercises bit all were super intense and focused. Leg day tomorrow.

Concentration curls

Overhead dB extensions

One arm cable curls and push downs

Ran the rack on dB curls from 10s up to 45s and back down to 10s.

Smashed some legs yesterday and was able to push a new pr on squats. Hit 405 and it seemed pretty easy and went up to 415! I was super pumped! I think I may have been able to do a bit more but my knees were already bothering me at this point so I decided to leave well enough alone.... This was enough to put me into the 1000 lb club with a dead of 405, squat of 415, and 205 bench. I didnt push it on bench so as not to fuck up my shoulder again. About to go hit some chest and run to home depot.

Originally Posted by Boombalaty

Smashed some legs yesterday and was able to push a new pr on squats. Hit 405 and it seemed pretty easy and went up to 415! I was super pumped! I think I may have been able to do a bit more but my knees were already bothering me at this point so I decided to leave well enough alone.... This was enough to put me into the 1000 lb club with a dead of 405, squat of 415, and 205 bench. I didnt push it on bench so as not to fuck up my shoulder again. About to go hit some chest and run to home depot.

Gratz brother. Always feels good to see how your hard work is starting to pay off.

Originally Posted by Boombalaty

Smashed some legs yesterday and was able to push a new pr on squats. Hit 405 and it seemed pretty easy and went up to 415! I was super pumped! I think I may have been able to do a bit more but my knees were already bothering me at this point so I decided to leave well enough alone.... This was enough to put me into the 1000 lb club with a dead of 405, squat of 415, and 205 bench. I didnt push it on bench so as not to fuck up my shoulder again. About to go hit some chest and run to home depot.

Congrats on the accomplishment brother !


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Hit some back today and feel pretty good. Went heavy on some deals today and hit 405 for 3 sets of 3. Did some pull downs and cable rows with different grips and a set of incline dB rows.

Today was day 3 of a diet change. Trying the keto thing to see if I can cut way down before I start my next bulk. I'll update when I figure this shit out. Not sure my macros and calories are quite right.

This has been a good log man. Thanks for sharing all this.

Yesterday was shoulders...joints killed me all night again, hardly slept. Shoulders were still a bit sore today but not too bad. Killed some arms today. Arms especially, I kind of work by feel not by a particular routine.

A brief warm up.

Started with some heavy concentration curls. 5 sets with last set being a drop set.
SS with overhead DB tri extensions. 5 sets with last set being a drop set.

Barbell curls(cambered bar) 5 sets with a drop
SS with skull crushers 5 sets with a drop

Alternating DB curl trios for 5 sets. DB trio I do 5-6 reps each per set: supinating curls, hammer curls, and cross body curls
SS one arm rope push downs. 5 sets with some forced negs

A long gnarly burnout session of vgrip pushdowns and cambered bar cable curls. I dont even know how many reps but I smashed em til my arms were spaghetti.

Today is day 4 of the keto business. Felt ok most of the day, a little tired and a bit of a headache came on around noon or so. Took a couple advil and some magnesium and potassium and it went away before I hit the gym. I am pissing like crazy and trying to consume 2 gal+ water a day. Day 2 into day 3 I dropped 4.2lbs over night....crazy right? Today I woke up at 204.2 same as yesterday. Going to try and run this out for at least 2 weeks and see where im at and how I feel. Current macros are a little flexible but are around 120-150g protein, 200-230g fats, and 30g carbs (net). I may adjust things next week depending where I am on Sunday.

Originally Posted by Boombalaty

Yesterday was shoulders...joints killed me all night again, hardly slept. Shoulders were still a bit sore today but not too bad. Killed some arms today. Arms especially, I kind of work by feel not by a particular routine.

A brief warm up.

Started with some heavy concentration curls. 5 sets with last set being a drop set.
SS with overhead DB tri extensions. 5 sets with last set being a drop set.

Barbell curls(cambered bar) 5 sets with a drop
SS with skull crushers 5 sets with a drop

Alternating DB curl trios for 5 sets. DB trio I do 5-6 reps each per set: supinating curls, hammer curls, and cross body curls
SS one arm rope push downs. 5 sets with some forced negs

A long gnarly burnout session of vgrip pushdowns and cambered bar cable curls. I dont even know how many reps but I smashed em til my arms were spaghetti.

Today is day 4 of the keto business. Felt ok most of the day, a little tired and a bit of a headache came on around noon or so. Took a couple advil and some magnesium and potassium and it went away before I hit the gym. I am pissing like crazy and trying to consume 2 gal+ water a day. Day 2 into day 3 I dropped 4.2lbs over night....crazy right? Today I woke up at 204.2 same as yesterday. Going to try and run this out for at least 2 weeks and see where im at and how I feel. Current macros are a little flexible but are around 120-150g protein, 200-230g fats, and 30g carbs (net). I may adjust things next week depending where I am on Sunday.

Keto sucks for about a week , week and half until your body is off glucose and running on ketones. I like keto because of the simplicity of it and it is dam effective. Hang tight brother only a few more days before you're feeling back to normal.


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Yeah I have lots of respect for you keto people....i can only last a few days at best. Funny cause I usually tell people to try keto when they ask me for advice. I get text message weeks later that I'm a genius and they lost weight and look good and feel good! Lmao I can preach it but I can't practice it!

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