My Weekly CKDiet Journal

[abarlament]

Saturday

Had strawberries + whipped cream for breakfast, maybe 10 carbs. Then didn't eat anything else till my apple at 2:42 (was playing paintball all day, good cardio). At 3:25 I lifted in a circuit of deadlift --> bench --> Db Squat --> 1 arm rows.

Actually, since this is like the first time I lifted at my house, I started off just squatting my bodyweight. I used 55 lbs for deadlift and bench, and 20 lb dumbells for squats and rows. Didnd't go anywhere near failure, for 15 reps. I think I completed 6 circuits in an hour.

Afterwards, I had my whey in 2 Slim Fasts, then 2 yogurts, then afterwards had rice pudding + choc syrup + confectioners sugar... Lets count the carbs:

80 for the 2 Slim Fasts
86 for the 2 yogurts
~25 for the choc syrup
28 for the pudding
15 for the sugar
________

234 Kept fat pretty low too..... less than 15g probably.

[abarlament]

Well damn, today started off great, but then I went to a "seminar" by the OSU strength coach. I thought it was like a sit-down seminar where he explained things.... then I get there, and he says "this will be 90 minutes of pain".... should have left there.... all we did was run and do plyometrics

Such bull****! God, messed up my carb up!

[abarlament]

And if anyone cares what I've been carbing up on:

Sugar
Pudding
No Fat Sherbert
Hersheys Syrup
Pizza (2 slices...)
Ribs
Mashed Potatoes
Baked Beans
Yogurt
Soda
Milk
Frosted Flakes

Aaaand I think those are the foods I've eaten. See ya.

[abarlament]

My workout today was pretty sh***y today. I blame it totally on yesterday. God I was so sore today, especially my right elbow (we had to do this thing where we pump our arms as fast as we can while standing still) Here's how it shook down:

Power Snatches
115 2x3 120 4x3

Bench Press
135 WU then 255x3 245 3x3

Deadlift
295x3 330x2 Whew, sooo heavy, this is also the most weight I've ever deadlifted, go me 325x3

Aaand I didn't have enough time or energy to do my squats, had to go to the tire store cus I got a flat yesterday.

[abarlament]

Wednesday

I was still sore today from the Monday workout, I'm definetly keto'ing right now, I even cut back the cals this week, doing only about 90% of maintnence. Was pretty week today, but oh well, gotta strengthen those legs!!!

Box Squat
175 5x5
SLDL
115x5 120 2x5

then did about 8 minutes of HIIT in the gym, me and a bud did about 20 seconds of sprinting followed by around 15-20 seconds of walking.


Can someone tell me if I am doing SLDL's right?! Ok, I put my feet about 3 or 4 inches apart, and keep the bar close to my body. Starting at my feet (I'm pretty flexible), I raise up till the bar is a little above my knee, ten I move my pelvis forward, then lower the bar again. I try to keep my head up, but I do'nt stand straight up. Any thoughts?

[Fudomyo]

I think that's too far down. I just go from straight up to just below the knee. Feet shoulder length apart. You can go a little heavier this way without worrying about your back.

If you go super low, you'll end up rounding your back, which you don't want.

[abarlament]

Ok thank you very much, kudos Fudos.

[abarlament]

Ok just figured my BF% and it is 17.5%, remember I am new to the calipers so that might be off a few %s or so. I will be checking again maybe in a few weeks.

[ilker]

I just checked your journal to see what you are doing on saturday's heavy workout and noticed that you do 2 sets for just 4 exercices!!! Am I right or you just give some examples of what you lift?

[abarlament]

Ilker, with my routine, Saturday is the depletion workout, I did those 4 exercises 6 times. 15 reps.


Thursday

Skippped my workout today because I was totally wrecked. After school I played hockey for like... 4 hours. absolutely DONE FOR.


Friday

Snatch
115 5x3
Overhead Shrug
115x5 x15
Cuban Press
10x6 15x6

[abarlament]

Saturday

Neck, as usual, has a tweak in it from doing traps yesterday. Anyways, at an apple for breakfast at 10, worked out at around 12:15 in my basement with my training bud.

We did our circuit of

Db Squat
One armed rows
Bench
Deadlift

I think we did around 10 in 40 minutes. We just did one exercise after the other with no breaks for the first 8 circuits, then we were so winded we started taking little breaks, that's a killer workout!!!

Anyways, afterwards I had protein mixed with Kool-Aid, a piece of pizza and washed it down with some Hershey's Syrup.

Then when my dad got home with my shopping list I choked down some Krispy Kreme donuts (poor me hahahha), Fig Newtons, and a few Slim Fasts. Oh yea and I had some Sherbet (lime) and I am about to go have some no fat ice cream, so I'd say Im at what.... 500 carbs for today since 1 or so?

[abarlament]

Monday

After a good weekend of carbing up, I was pretty pumped, but had to go to school where we had Mass right before I lifted, talk about a intensity builder

I felt pretty strong but the intensity wasn't there like it sometimes is, I felt really pumped up on Sunday, so this week I think I am gong to go with a 2 day carbup. We'll see how thatt goes.

Power Cleans
160 2x3 150 2x3 I wasn't really up on these, a few weeks of power snatching has my form off, next week should be better
Bench
235 4x3
Deadlift
315x3 335 2x3
Squats by this time I was pretty fried but I gave them my best shot (note that these aren't box squats)
135x4 (warmup) 185x4 205x4

Next week I think I'll use 200 on squats to start off with, I really want to have a big squat for football season.

[abarlament]

Wednesday

keto again, since tuesday

Box Squats
135x8 120x10 x12
SLDL
85x10 135x6 x8
Lunges
55x12(alternating feet) 55 2x8each
Calf Raises
don't know how much was on there, but I did 3 sets of 10

[abarlament]

Friday

Did the upper body today, I helped my chemistry teacher move to a new house Thurs, so that was a good workout, heh, but I decided to work my upper body today anyways, kept the weights low, reps moderate. Today was a light day.

Military Press
55 3x12
Speed Bench
155 6x3 135 x3
Overhead Shrugs
55 3x10
Bent over rows
85 x10 85 2x8

Then I had my pw protein, which I added a few packs of splenda to, then mixed with water, a few spoonfuls of peanut butter and I was outa there, planning on riding bikes later today too.

[abarlament]

Saturday

Rested today, in preparation for my last carbup of the cycle. The carbup will be a 2 dayer, tommorow I will eat breakfast around 9 (keto breakfast), then an apple at 10 or 10:15 or so. Depletion at 12.

Tuesday, I am starting on a non-cycled diet! Yay for me. I am doing the T-dawg diet and seeing how I like it. My workout is undecided as of now, but I am leaning either to the Bill Starr Power workout, a Westside type split, or a push/pull.

Peace out homefry skillet.