Everything is rolling along perfectly, LOVE the keto approach!

Today’s Workout Log

Warm-up

• 30 minutes of dynamic stretching and soft-tissue work

Workout

• Speed Squats – 105 pounds – Sets: 2/2/2/2/2/2/2/2/2/2 (90s rest)

SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, repeat)

• Knee-Rack Deadlifts – 195 pounds for first 3 sets, 185 for last set – Sets: 5/5/5/7/7
• Ankle Mobilization Wall Touches – Bodyweight – 8/8/8/8

• Elevated Dumbbell Reverse Lunges (standing on two 45-pound plates) – 40-pound dumbbells for first 3 sets, 35′s for last – 5/5/5/7 (2m rest)

SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, repeat)

• 1-Leg Plank – Bodyweight – Sets: 40 seconds/40s/40s
• Bulgarian Split Squat Hold – Bodyweight – 30s/30s/30s

Cool-down

• Dead Hang (wide grip) – 54 seconds

Workout Journal Notes

I started my keto diet last Thursday, and I’ve felt better this week than I have in as long as I can remember.

I continue to feel powerful and strong throughout every workout, so any doubt I had about decreased energy has been erased.

I plan on staying with this approach over the next several weeks at least, unless I see any reason to change in the meantime.

I’ll be keeping the ratios the same and staying under 100 grams of carbs per day, but I’ll add or subtract total calories if needed, depending on how many overall weight and body composition changes.

I’m really excited as I’ve never felt better, looked leaner, or performed better, so let’s keep the good times rollin’!

Current Stats and Measurements (October 26, 2008)

• Height – 6’3″
• Weight – 192.4 lb.
• Bodyfat – 16.5%
• Biceps – 14.3″
• Calves – 14.9″
• Thighs – 24.9″
• Waist – 32.25″
• Chest – 42.3″

“How to Get Abs” Progress Pics (October 26, 2008)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• BSN CELLMASS (Creatine)
• 100% Whey Protein – Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
• Flaxseed Oil 1000mg, 100 softgels
• NOW Foods, Glucosamine & Chondroitin plus MSM
• Greens+, 9.4 oz powder

Current Workout Program

Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program

Tagged as: deadlifts, measurements, progress pics, stats, training