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Thread: ironchic's workout journal

  1. #31
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    Default Re: ironchic's workout journal

    15 minutes stationary bike

    350 skipping rope



    3x15 30lb kettlebell squats

    3x15 30lb kettlebell sumo squats

    3x15 30lb romanian deadlifts

    3x15 10lb barbell squats

    - - - Updated - - -

    4 rounds:

    50m 50lb farmer's walk
    15 burpees
    15 jump squats
    15 20lb medicine ball slams
    rod185651 likes this.

  2. #32
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    Default Re: ironchic's workout journal


  3. #33
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    Default Re: ironchic's workout journal

    Hello guys, this week has been awfully busy. Wasn't able to log much, but I did 5 days of workout this week.

    For today, here is what I did the gym:

    300 counts skipping rope
    15 minutes stationary bike

    5 sets
    8 70lb barbell deadlift
    10 burpees
    10 20lb kettlebell swings
    50m 50lb farmer's walk

  4. #34
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    Default Re: ironchic's workout journal

    Been doing some circuit this week and this is what i did today:

    5 minutes bike
    300 counts jump rope

    5 rounds
    10 box jump burpees
    5 70lb barbell deadlift
    15 single arm 15lb kettlebell snatch

  5. #35
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    Default Re: ironchic's workout journal

    3x15 25lb kettlebell squat
    3x15 25lb sumo squats
    3x15 25lb closed leg squats
    3x15 60lb leg extensions
    3x15 60lb leg curl extensions
    3x25 20lb walking lunges
    3x15 jump squats

    350 counts jump rope
    10 minutes stationary bike

  6. #36
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    Default Re: ironchic's workout journal

    4x15 dumbbell hammer curls
    4x15 dumbbell curls
    4x15 alt hammer curls
    4x15 alt dumbbell curls
    3x15 overhead triceps extension

  7. #37
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    Default Re: ironchic's workout journal

    20x4 wall balls
    20x4 tuck jumps
    20x4 mountain climbers
    20x4 squat jumps
    20x4 high knees
    20x4 plank jacks
    20x4 skater plyos

  8. #38
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    Default Re: ironchic's workout journal

    20 minutes stationary bike
    15x3 20lb kettlebell squats
    15x3 20lb kettlebell sumo squats
    15x3 20lb closed leg kettlebell squats
    15x3 60lb leg curls
    15x3 60lb leg extensions
    15x3 60lb leg curl extensions

  9. #39
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    Default Re: ironchic's workout journal

    10 minutes bike

    15x3 20lb kettlebell clean and jerk
    15x3 20lb kettlebell swing
    15x3 60lb wide grip lat pull down
    15x3 45lb close grip lat pull down

  10. #40
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    Default Re: ironchic's workout journal

    10 minutes stationary bike
    3x500 counts jump rope
    3x50m 50lb farmer's walk
    3x15 burpees
    3x15 jump squats
    300 counts jump rope

  11. #41
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    Default Re: ironchic's workout journal

    4x12 30lb wide grip lat
    4x12 30lb close grip lat
    4x12 30lb seated cable rows
    4x12 30lb single arm bent over db rows
    4x12 50lb kettlebell deadlifts
    5 minutes bike
    300 counts jump rope

  12. #42
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    Default Re: ironchic's workout journal

    15 minutes stationary bike
    3x12 25lb kettlebell squats
    3x12 25lb stiff leg kettlebell deadlifts
    3x15 30, 45, 60lb leg extensions
    3x15 60lb leg curl extensions
    3x15 60lb thing abductors

    Diet notes:
    A week into keto - so far I'm doing alright. Just noticed a decrease in strength but hopefully it will level out. Anyone here who is doing the same diet, too?
    08Vstrom likes this.

  13. #43
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    Default Re: ironchic's workout journal

    15 minutes stationary bike
    3x12 45lb seated cable rows

    drop
    5 60lb wide grip lat
    8 45lb wide grip lat
    10 30lb wide grip lat
    15 15lb wide grip lat

    5 60lb close grip lat
    8 45lb
    10 30lb
    15 15lb

    3x15 50lb kettlebell deadlifts
    3x15 5lb one arm bent over row

  14. #44
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    Default Re: ironchic's workout journal

    3rd week into keto, this is by far my worst workout:

    3x12 10lb overhead dumbbell triceps extension
    3x12 15lb tricpes push down
    3x12 5lb inclined db press
    3x12 5lb inclined db flys
    15 mins bike

    --wasn't even able to finish my entire workout Anybody has an idea how long it will take before my body becomes fully adapted to keto? I hate not being able to nail my workouts. Fatigue is horrible, too. Will stims help? A pwo perhaps?

  15. #45
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    Default Re: ironchic's workout journal

    Quote Originally Posted by ironchic View Post
    3rd week into keto, this is by far my worst workout:

    3x12 10lb overhead dumbbell triceps extension
    3x12 15lb tricpes push down
    3x12 5lb inclined db press
    3x12 5lb inclined db flys
    15 mins bike

    --wasn't even able to finish my entire workout Anybody has an idea how long it will take before my body becomes fully adapted to keto? I hate not being able to nail my workouts. Fatigue is horrible, too. Will stims help? A pwo perhaps?
    Try drinking a couple of teaspoons of sugar in small glass of water when you feeling low on energy and repeat until your done in gym. Last night i was aiming for a 1000 heavy reps at gym doing a full body workout but only got to 780 reps over 5 hours but the sugar drinks definitely helped, also had a steak at the 3 hours mark for more energy. Yer agree nothing worse than having no energy.

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