No two-a-day today, but HIITing the sprints tomorrow!

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

Incline Dumbbell Press – 45-pound dumbbells for first 4 sets, 40′s for last 2 – Sets: 3/3/3/3/5/5 (rest 2m)

SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)

Weighted Push-ups – 30 pounds in backpack for first 3 sets, 25 pounds for last – Sets: 7/7/7/10
Head-Supported Dumbbell Rows – 40-pound Dumbbells for first 3 sets, 37.5′s for last set – Sets: 7/7/7/10

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

Side-Lying External Rotation – 10-pound Dumbbells – Sets: 10/8/8
Prone Trap Raises – 5-pound Dumbbells – Sets: 12/10/10

Cool-down

Dead Hang – 53 seconds

Workout Journal Notes

Today almost felt like an off day, since I’ve double up and done two-a-day’s (speed camp plus “Maximum Strength”) for the past two weeks.

Since it’s “Very High Load” week, I wanted to ensure I was getting in enough recovery time, so I’ll be doing my normal HIIT sprints tomorrow.

I still can’t believe how “Very High Load” week just snuck up on me, and I feel fantastic through every rep.

Maybe it’s partly because the disparity doesn’t seem to be as drastic as the past two phases, where there was a huge increase in reps from “Medium Load” to “Very High Load.”

For example, there were only an extra 6 reps in today’s workout compared to last week’s.

Of course, I increased the weight on nearly every exercise too, but it’s still not as pronounced as other phases.

Either way, my strength and conditioning is continuing to improve, and I’m still loving the ketogenic diet.

Tomorrow will mark the first full week since lowering my carbs to under 100 grams per day, and I’m really looking forward to see the results come measurement time on Sunday.

I can already tell a positive difference just in the way I feel, so any visual advantages will just be icing!