First day on semi-keto diet

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

Speed Squats – 100 pounds for first 8 sets, 135 for last 2 – 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 – 185 pounds for first 2 sets, 175 for last set – Sets: 5/5/7
Ankle Mobilization Wall Touches – Bodyweight – 8/8/8

Elevated Dumbbell Reverse Lunges – 35-pound dumbbells for first 2 sets, 30’s for last – 5/5/7 (2m rest)

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

1-Leg Plank – Bodyweight – Sets: 35 seconds/30s/30s
Bulgarian Split Squat Hold – Bodyweight – 30s/30s

Cool-down

Dead Hang (wide grip) – 60 seconds

Workout Journal Notes

I thoroughly enjoyed yesterday’s carbo-load, and I felt surprisingly good, mainly because it wasn’t an all-out epic binge and most of the extra calories came from relatively healthy foods.

I felt really strong throughout today’s workout too, powering through every rep, with increases in place for next week.

Today was the first day of my semi-keto diet, and I’m really looking forward to even better results than I’ve been getting lately.

It looks like I’ll be topping out at only about 85 grams of carbs per day.

It’s an adventure, as always, and I’m looking forward to every step!

Current Stats and Measurements (October 19, 2008)

Height – 6′3″
Weight – 192.4 lb.
Bodyfat – 16.5%
Biceps – 14.25″
Calves – 14.9″
Thighs – 24.8″
Waist – 32.3″
Chest – 42.3″

“How to Get Abs” Progress Pics (October 19, 2008)

Before (Mid to Late 2005)

Current (October 19, 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

Current Workout Program

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

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