Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[swingerofbirches]

Squats (back/close)
135x10 warmup
Set 1 - 225x5
Set 2 - 315x5
Set 3 - 365x3 (failed on 4th attempt)

Shoulder Day ...
Arnold Press SS w/ Front Plate Raise
5x10 @ 40lb dumbells / 25lb plate

Rope-Nose Pulls SS w/ Upright Cable Rows
3x30 @ 70 / 3x15 @ 50

Dumbell Shrugs SS w/ Plate Reverse Flys
3x10 @ 90lb dumbells / 3x15 @ 10lb plates

Barbell Shrugs
3x10 @ 225

I feel like I've lost a little bit of strength (and even size) the last week but did some digging regarding low carb/keto and loss and it's seems pretty typical but people seem to say that the size and strength returns after a month or so. Looking fwd to that

[Sancho]

Nice sets! Keep working those squats Charlie!

Hotel workout for me the last two nights. Got to love a half a dumbbell rack, as in half the weights are missing. And just a ez bar with 1" plates for free weights.

Loaded it up tonight and went to it, worked as heavy as the equipment allowed, so about 110#s.
Because the weight was low, everything was for speed.

Inclines 5x5
Declines 5x5
Flat bench 5x5
Floor press 3x20
Squats 2x20
Ez bar curls 4x7
Db curls 5x30

[area51]

Had to switch it up today because I have to run tomorrow .

Flat Bench: 235 3x10
Incline: 205 3x8

Preacher Curls: 100 3x8
Dumbell Curls: 55 3x8
Close grip Curls: 80 3x10
Reverse Curls: 40 3x10

Abs as always.

[area51]

Originally Posted by swingerofbirches

Squats (back/close)
135x10 warmup
Set 1 - 225x5
Set 2 - 315x5
Set 3 - 365x3 (failed on 4th attempt)

Shoulder Day ...
Arnold Press SS w/ Front Plate Raise
5x10 @ 40lb dumbells / 25lb plate

Rope-Nose Pulls SS w/ Upright Cable Rows
3x30 @ 70 / 3x15 @ 50

Dumbell Shrugs SS w/ Plate Reverse Flys
3x10 @ 90lb dumbells / 3x15 @ 10lb plates

Barbell Shrugs
3x10 @ 225

I feel like I've lost a little bit of strength (and even size) the last week but did some digging regarding low carb/keto and loss and it's seems pretty typical but people seem to say that the size and strength returns after a month or so. Looking fwd to that

Your squats are impressive.

[swingerofbirches]

Originally Posted by Sancho

Nice sets! Keep working those squats Charlie!

Originally Posted by area51

Your squats are impressive.

Thanks much, guys! I was up to 405 before but couldn't quite get there today. The low carb/keto research helped put my mind at ease a bit.

[Adriftpanda]

Shoulders and some tricycles today

DB side raise 5x8
Seated DB press 4x8 w/drop set
Side lat raise using cable (single) 4x12-15 - front plate raise 4x-12-15
Upright row 5x12-15 w/2 drop set
Cable front raise 5x10

Incline DB overhead extension (one at a time) 4x10
Rope extension 4x12
Overhead extension machine 4x12-15

[area51]

Originally Posted by swingerofbirches

Thanks much, guys! I was up to 405 before but couldn't quite get there today. The low carb/keto research helped put my mind at ease a bit.

When you're doing low carb, if your doing 1g per 1lb of protein do 1.5g while cutting. It'll help you keep your strength and recover.

[Adriftpanda]

? 1 gram of carb per 1lb of protein?

If I'm consuming my normal 24-30oz of protein, you should just take in 2g of carbs? Am I reading this right?

[Adriftpanda]

Charlie, what's your maintenance currently?

[area51]

Originally Posted by Adriftpanda

? 1 gram of carb per 1lb of protein?

If I'm consuming my normal 24-30oz of protein, you should just take in 2g of carbs? Am I reading this right?

Wow. I messed that up. When doing a low carb diet take in 1.5grams of protein per 1lb of body mass.

[Adriftpanda]

That makes a little more sense to me lol. I didn't think you meant that. Hell, I sniff a bagel and that's 2g of carbs!

[swingerofbirches]

My carb intake is really strict. I've done low carb before and usually count total carbs and stay under 40g/day. This time around, in an attempt to lose as little strength and muscle as possible i've been doing more of a net-carb intake of around 40-50g/day (really just to allow for Quest bars ... i'm so used to eating protein bars or Clif bars that my day feels all wonky if i don't have some kind of bar as a early afternoon (post-workout) snack.

My protein intake is way up and so is my fat ... i track my intake on most days and usually come up with 1g protein/lb of bodyweight. I'm usually right around 55% protein, 40% fat, 5% carbs.

Like I said, i've done low carb/keto before with really good results. So i know how to implement the fat loss portion of it (i'm seeing results from this last month already) but this is the first time i've done low carb after lifting heavily for a while so it's a new experience for me in that respect. I don't expect to drop a lot of fat and my muscle/strength to be unscathed ... i'd just like to retain (or bounce back) as much as possible.

Anyone else do low carb/keto? I wanna say i remember Tom saying that his carb intake is rly low on a daily basis (>50g?)?

[Adriftpanda]

I keep everything simple now, I'm consuming around 180g of carbs and my protein intake, I just eat. I don't care how much protein I'm consuming but it's usually around 250-260g of protein.

I'm at work so I can't get too in depth with it. I'll explain my macro break down later when I'm at home.

[icehog3]

My carbs are low for the most part, Charlie, though I don't do a strict count. Do eat berries for snacking so I am getting some simple sugar from those, but complex carbs are very limited (maybe a 1/2 - 1 piece of whole grain bread a day), almost no pasta, no potatoes, brown rice or qunioa a couple times a week. And a cheat day when my body and psyche needs one.

[Adriftpanda]

Today was leg day along with some heavy benching

Leg press 8x12
Front squats 10x5
Seated leg curls 5x12-15

Flat bench 3x5
Flat DB 5x8
Incline hammer strength 4x10

[swingerofbirches]

Good lift, Huy!


Squats (back/close)
Warmup - 135x5
Set 1 - 235x5
Set 2 - 315x5
Set 3 - 365x3
Set 4 - 405x2
Set 5 - 405x1

Good Mornings
Set 1 - 135x10
Set 2 - 235x5
Set 3 - 285x5
Set 4 - 315x3

Standing Barbell Rows SS w/ Barbell Shrugs
Set 1 - 225x10 / 225x10
Set 2 - 225x8 / 225x10
Set 3 - 225x5 / 225x8
Set 4 - 285x2 / 285x5

Flat Bench Press SS w/ Close Grip Flat Bench Press
3x30 @ 45 / 3x15 @ 45

[Adriftpanda]

315 good morning? That's impressive!

[icehog3]

Nice job, Men. Killin' it!

High rep day on bench, followed by a dew heavy declines and some high rep bodyweight dips.

Bench: 235, 255, 285, 295, 305, 295, 275, 245, 225
Decline: 315, 365, 315, 275
Dips 5 sets to failure

[Adriftpanda]

Back. Pretty good day.

Stiff arm lat pull downs 5x10-15
Reverse grip lat pull down 4x8-10
T bar row 6x8-10 w/2 drop sets
Seated row machine 4x10
High pull down machine 3x12

Preacher curl machine 7x15-8 (15 sec rest)
DB curls 4x8
Reverse grip ez bar curl 4x10 (negatives)

[icehog3]

Nice workout, Huy...gonna hit back in the morning as well.