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showdownhero's IF LCHF Bulletproof Log

showdownhero said:
My current gym only has 50kg Dumbbells so I'm slightly hamstrung in maxing out this lift.

I tell you what though I'm going to buy some straps to add some plates to the 50kg dbs to crank it up to 60kg and see how I go.

DB rows are probably my favourite exercise.
Click to expand...
It's one hell of an exercise to have as a favourite, well done. So would I be correct in saying that performing your biceps work prior to this mighty back movement, does not hinder your performance of it in anyway? Personally, my biceps would be toast and my grip strength (due to forearm fatigue) would even be worse, leading to a lackluster performance in the d/bell rows. Your arms' buffering system must be incredibly efficient in clearing out waste byproducts. I think a scientist would be interested in testing the arms of someone with your physiological make up, as what you're doing goes against what is classified as being normal within the bodybuilding circles.
 
Fadi said:
It's one hell of an exercise to have as a favourite, well done. So would I be correct in saying that performing your biceps work prior to this mighty back movement, does not hinder your performance of it in anyway? Personally, my biceps would be toast and my grip strength (due to forearm fatigue) would even be worse, leading to a lackluster performance in the d/bell rows. Your arms' buffering system must be incredibly efficient in clearing out waste byproducts. I think a scientist would be interested in testing the arms of someone with your physiological make up, as what you're doing goes against what is classified as being normal within the bodybuilding circles.
Click to expand...
I grew up water skiing so I possibly developed some serious long twitch muscle fibre endurance from that?
 
showdownhero said:
I grew up water skiing so I possibly developed some serious long twitch muscle fibre endurance from that?
Click to expand...

The is a question relating to fiber types, and whether one can change his muscle fiber type through training. For that, you may be interested in reading the following article here: http://cathe.com/can-change-ratio-muscle-fibers-training

However what I believe did occur with you, was that your water skiing skills have contributed greatly in affecting the built in mechanism within your muscles that deals with "stress", that is to say the byproducts produced when we continue with the reps, (and water skiing/holding to that bar and maintaining balance etc.) is one hell of a long and continuous rep...leading to an incredibly more efficient buffering system, allowing you to keep going when the whole gym has stopped their reps due to deep muscle fatigue.

It would be very interesting to see how your arms fair under different rep scheme sir. A rep scheme you stick to for 6 weeks before changing to another for comparison purposes.

Again, I thank you for sharing your experience with us here and wish you more top notch training sessions to come.
 
Fadi said:
The is a question relating to fiber types, and whether one can change his muscle fiber type through training. For that, you may be interested in reading the following article here: http://cathe.com/can-change-ratio-muscle-fibers-training

However what I believe did occur with you, was that your water skiing skills have contributed greatly in affecting the built in mechanism within your muscles that deals with "stress", that is to say the byproducts produced when we continue with the reps, (and water skiing/holding to that bar and maintaining balance etc.) is one hell of a long and continuous rep...leading to an incredibly more efficient buffering system, allowing you to keep going when the whole gym has stopped their reps due to deep muscle fatigue.

It would be very interesting to see how your arms fair under different rep scheme sir. A rep scheme you stick to for 6 weeks before changing to another for comparison purposes.

Again, I thank you for sharing your experience with us here and wish you more top notch training sessions to come.
Click to expand...
Thanks Fadi, I've just purchased some cargo tie down straps which should help me attach an extra 5kg to each side

Something like this

Euk9WUL.png


On the topic of muscular fatigue I've found I have a lot more strength at the end of my workouts since switching back to LCHF, a bit less power at the beginning but way more power at the end.
 
showdownhero said:
Thanks Fadi, I've just purchased some cargo tie down straps which should help me attach an extra 5kg to each side

Something like this

Euk9WUL.png


On the topic of muscular fatigue I've found I have a lot more strength at the end of my workouts since switching back to LCHF, a bit less power at the beginning but way more power at the end.
Click to expand...
That's a sign of much bigger and better things to come your way soon. If you read that sentence again, you'd realise that my emphasis was relating to the time factor. We both know that, when it comes to a LCHF eating lifestyle, time plays a crucial role in the adaptation process. Adaptation to where the utilisation of your own body's fatty acids increases and becomes much more effiecent with time.

What does all this mean and how exactly does it relate to your current gym workout as you've described it to me? It means that the continuous power surge you're experiencing at the end of your workout (or as your workout progresses), would end up becoming nearer and nearer to the beginning of your workout due to some much improved energy usage (through a more efficient mobilisation and liberation) of fatty acids over that of amino acids and glucose, i.e. you'd truly become a mean fat burning machine!
 
Training:
showdownhero said:
28th January Tricep Dominant Push Workout

Weighted Narrow Grip Tricep Dips +30kg 6,4,4
Dumbbell Close Grip Bench Press 32kg each 5,7,5
Dumbbell Lateral Raise 18kg each 6,4,3
EZ Bar Skull Crushers 37.5kg 4,4,3
Dumbbell Kickbacks 10kg each 10,6,8
Superset Dips 8

Dumbbell bench felt weird. I only did it because no barbell benches/squat racks were available but won't be doing them again in a hurry.

Fantastic workout overall though
Click to expand...

Nutrition:

Pre-Workout

myprotein beta alanine 4g
myprotein aakg 4g

C-----C-----F-----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
252----0----28----0

Lunch

Naked Burrito
3 Fish Oil Caps
50g WPC in water
120g Fried Halloumi

C-----C-----F-----P
1123-22----72---109

Dinner

Office Party so I ate and drank a lot
Was still hungry on the way home so bought a large pizza :eek:

C-----C-----F-----P
4323-324--177---144

Total

C-----C-----F-----P
5725-346--277---260
 
Training:
29/01 - Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
312----0----36----0

Lunch

Fried Halloumi and Bacon with Carrot

C-----C-----F-----P
766---15----51----59

Dinner

Naked Burrito

C-----C-----F-----P
961---9----75----62

Total

C-----C-----F-----P
2039-24----162----121

Protein too low, should have had some WPC for dessert
 
Training:
showdownhero said:
30th January Deadlift Focus Heavy Weight/Low Rep Legs Workout 88.1kg

Squats 100kg 4,3,3
Mixed Grip Deadlift 170kg 3,3,3
Leg Press 150kg 10,8,6
Barbell Goodmornings 30kg 8,8,8
Barbell Lunge 30kg 5,5,5

>Strange workout
>Had an upset stomach as I walked into the gym, went and defiled the toilet and felt much better.
>Squats felt great and I was looking forward to crushing some 180kg deads
>Deads felt off during warm up so dialled the weight back to 170kg I decided "discretion is the better part of valour"
>170kg deads felt easy and awesome, probably could've gone with 180kg
>Still a great workout, very happy with it :)
Click to expand...

Nutrition:

Pre-Workout

USP Labs Jack3d 2 scoops

C-----C-----F-----P
60----3----0----11

Intra-workout

4g Beta Alanine
4g AAKG

C----C----F----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
252----0----28----0

Lunch

150g Broccoli
BBQ Chicken Breast
BBQ Italian Sausage
3 Fish Oil Caps

C-----C-----F-----P
463---10----28----43

Dinner

Naked Burrito with large portion of Guacamole
50g myprotein Impact Whey Protein in Almond Milk

C-----C-----F-----P
1486-28----108--104

Total

C-----C-----F-----P
2288-41----164--165

17g of Fibre so only 24g net carbs. Good day :)
 
Last edited:
Training:
showdownhero said:
31st January Light Weight/High Rep Pull Workout 88.1kg

Dumbbell Row 50kg each 15,8,8
Wide Grip Pullups 10,7,7
Mixed Grip Barbell Rows 60kg 10,8,8
Mixed Grip Barbell Shrug 100kg 10,9,8
Double Underhand Grip Chin Ups 8,7,7
EZ Bar Bicep Curls 32.5kg 9,6,6

Inspired by @Fadi I decided to max out my db row to see how many reps I could get with fresh muscles. Quite pleased with 15 reps for the first set, I did have to slightly reset my grip after 12 reps but it was one continuous set otherwise.

As my forearms were quite worn out after the db rows I did my barbell rows and shrugs with mixed grip to compensate.

Fantastic workout and I'm really enjoying my training at the moment :)
Click to expand...

Nutrition:

Pre-Workout

myprotein beta alanine 4g
myprotein aakg 4g

C-----C-----F-----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
252----0----28----0

Lunch

Roast Hake Fillet with 2 Boiled Eggs
3 Fish Oil Caps

C-----C-----F-----P
302--1----14----44

Dinner

Super Sized Burrito with Guacamole
125g Fried Halloumi

C-----C-----F-----P
1810-29----145--103

Total

C-----C-----F-----P
2391-30----187--154

I had been trying to stay below 2200 cals on workout days but I've been training quite heavily so don't mind have a few extra cals
 
Training:
showdownhero said:
1st February Deltoid Dominant Push Workout 87.4kg

Seated Barbell Press 60kg 5,3,3
Dips 10,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
Dumbbell Front Raise 16kg each 6,4,4
Dumbbell Press 26kg each 6,4,4

Decent workout
Click to expand...

Nutrition:

Pre-Workout

myprotein beta alanine 4g
myprotein aakg 4g

C-----C-----F-----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Lunch

Roast Beef and Roast Parsnips with 1 Yorkshire Pudding :eek:
50g myprotein Impact Whey Protein and 100ml semi skimmed milk
3 Fish Oil Caps

C-----C-----F-----P
594---34----18----75

Dinner

Homemade Bolognese with Carrot Spaghetti Cheddar Cheese
58g Cashew Nuts

C-----C-----F-----P
1303-42----94----68

Total

C-----C-----F-----P
2140-76----136--150

Pretty good day nutritionally speaking :)
 
Training:
02/02 - Rest Day

Nutrition:

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Lunch

Grilled chicken breast and cauliflower

C-----C-----F-----P
200----8----3----36

Dinner

Bolognese with Carrot Spaghetti and Cheddar
50g myprotein Impact Whey in almond milk
3 Fish Oil Caps

C-----C-----F-----P
1134--30---70----93

Total

C-----C-----F-----P
1550-38----97----129

Good rest day
 
Training:
showdownhero said:
3rd Febtuary Cardio Workout 86.9kg

400 calories burnt
29:18 duration

Heart rate average - 149
Heart rate max - 193

2km treadmill run in 9:48 (pace 4:54 p/km)

Followed up with 3km on a bike and 300 metres high intensity rowing.
Click to expand...

Nutrition:

Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

Lunch

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Dinner

80g Biltong
1 chicken satay
2 large red curries (1 prawn 1 duck)
50g myprotein Impact Whey in water
3 Fish Oil Caps

C-----C-----F-----P
2055-79----114--190

Total

C-----C-----F-----P
2271-79----138--190
 
Training:
showdownhero said:
4th February Light Weight/High Rep Legs Workout 86.4kg

Squats 80kg 10,8,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 10,6,6
Barbell Good Mornings 20kg 15,15,15
Barbell Lunge 20kg 8,6,6

Great workout this morning. Despite a very gym managed to push everything through quickly and kept my heart rate up for the whole session :)
Click to expand...

Nutrition:

Pre-Workout

myprotein beta alanine 4g
myprotein aakg 4g

C-----C-----F-----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Lunch

Homemade Bolognese with Carrot Spaghetti Cheddar Cheese
50g myprotein Impact Whey in Almond Milk
3 Fish Oil Caps

C-----C-----F-----P
1134-40----67----91

Dinner

1/4 Roast Chicken with Roast Pumpkin and Green Beans
40g 85% Dark Chocolate and 20g Peanut Butter

C-----C-----F-----P
937---28---62----69

Total

C-----C-----F-----P
2314-68----153--167

14g of fibre so only 54g of net carbs :)
 
Training:
showdownhero said:
5th February Heavy Weight/Low Rep Pull Workout 86.8kg

Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Rows 110kg 4,3,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Double Underhand Grip Chin Ups 10,10,6
EZ Bar Bicep Curl 37.5kg 8,4,3
Dumbbell Row 50kg each 5,5,5

Back to my December levels of strength (pre calorie deficit)

Great workout.
Click to expand...

Nutrition:

Pre-Workout

USP Labs Jack3d 2 scoops

C-----C-----F-----P
60----3----0----11

Intra-workout

4g Beta Alanine
4g AAKG

C----C----F----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Lunch

2 poached eggs
smashed avocado
4 rashes back bacon
3 Fish Oil Caps
50g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
861--20----56----73

aowOcXZ.png


Dinner

Bolognese with Carrot Spaghetti and Cheddar

C-----C-----F-----P
904--38----60----53

Total

C-----C-----F-----P
2068-61----140--144

20g of fibre so only 41g net carbs. Pretty much a perfect day, calories on the low side because I wasn't feeling particularly hungry.
 
Training:
showdownhero said:
6th February Pec Dominant Push Workout 86.8kg

Barbell Bench Press 105kg 3,2 100kg 3
Incline Barbell Bench Press 85kg 3,3,3
Dips 10,8,8
Dumbbell Lateral Raise 14kg each 7,7,6
Dumbbell Pec Fly 18kg each 7,4.3
Dumbbell Bench Press 30kg each 4,5,5

Good workout, thought I was going to be able to smash out sets of 10 on my db bench but pecs were cooked so only managed sets of 4 and 5
Click to expand...

Nutrition:

Pre-Workout

myprotein beta alanine 4g
myprotein aakg 4g

C-----C-----F-----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Lunch

Salmon Nicose Salad
50g myprotein Impact Whey in 100ml Semi Skimmed Milk
3 Fish Oil Caps

C-----C-----F-----P
697----22----35----82

Dinner

125g Fried Halloumi
Homemade Bolognese with Cheddar stuffed in a Red Pepper (capsicum)

C-----C-----F-----P
1222-22----90----80

Total

C-----C-----F-----P
2162-44----149--169

Perfecto
 
Training:
showdownhero said:
7th February Squat Focus Heavy Weight/Low Rep Legs Workout 86.1kg

Squats 60kg 10 80kg 3,3,3,3 100kg 1 120kg 3,2,2,2
Mixed Grip Deadlift 160kg 4,4,4
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5

By tonight or tomorrow morning my legs are going to be totally fucked :)
Click to expand...

Nutrition:

Pre-Workout

USP Labs Jack3d 2 scoops

C-----C-----F-----P
60----3----0----11

Intra-workout

4g Beta Alanine
4g AAKG

C----C----F----P
27----0----0----7

Breakfast

Bullet Proof Coffee

C-----C-----F-----P
216----0----24----0

Lunch

Steak with sweet potato chip, mushrooms and beans
3 Fish Oil Caps

C-----C-----F-----P
677---57---29----58

Dinner

Meatza with chorizo and cheddar
50g myprotein Impact Whey in Almond Milk

C-----C-----F-----P
1009--6----69----90

Total

C-----C-----F-----P
1989-66----122--166

Calories on the low side but protein ok. Feeling strong and not feeling hungry so I'm not gonna eat calories for the sake of it, just listening to my body :)
 
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