The original plan I laid out in Week 2 wasn’t working for me. So I followed it through all the reps and set ranges to a natural conclusion. It was overly complicated and some weeks were just taking too long. I like to be in and out of a Gym within 45 minutes max. So I have simplified my plan.
This is the new plan, I will give it 5 weeks before seeing if I need to adapt it.
For weighted exercises, I will keep the sets and reps the same for each exercise, yet I will have different sets for various exercises. I will progressively overload by increasing the weight. For body-weight exercises, I will keep the sets the same but try to increase the reps.
The gym I use is just a small local Gym, so I had some issues getting on the right equipment on the right days. So whilst I have split the below plan into 3 workouts, I am going to be flexible with them. My aim is to complete all the below exercises in the week, it doesn’t matter if I have to move them around a bit.
You will notice there are no chest or shoulder exercises in this plan. This is because I am actively building up to my Press Up challenges. So I am doing press-ups every morning, so I want to be fresh for those. The initial challenges are 50 in a row, 100 a day for 30 days and strict 1 arm push-ups. I have also included Calves every workout. This is because my Calves are a weak point, especially for my running. So I am going to really concentrate on them for a while. The single-leg workouts I am doing are also running specific. I do need to increase my strength in my legs, but I also need to limit any potential imbalances. Hence the single leg work.
Weekly Food consumption
Beef 20% Mince – 3300g
Rump Steak – 400g
Bacon – 1450g
Lamb Leg – 500g
Cheese – 300g
Raw Kefir – 4000ml
2 Sweet mince pies
Alcohol Free lager – 2 cans
Pint of lager
Bottle of Red Wine
Each day I have on average 3 cups of coffee with milk and around 2 litres of Snake Juice
This all works out at
Calories per day 2731
Carbs 10%, 3% from alcohol
Squats 85kg, 3 * 5. Bent Over Rows 75kg, 3*5. Chin Ups, 5*5. Calf Raises 14*5. Plank 45s.
HIIT cardio training. 10*100m on the Concept2 rower.
Deadlifts 95kg, 3*5. Pull ups, 5 5 5 5 4. Reverse Flyes 10kg, 20*3. Calf raises 14*5. Hanging Leg raises 5*3.
Long dog walk in the Lake District.
Single Leg Deadlifts, 25kg, 5*5. Single Leg Lunges, 25kg, 5*5. Pull Ups/Chin Ups, 5*5. Calf raises, 14*5. Flutter kicks, 10*3.
Press Up building phase
24/11/2019 – 9, 9, 9, 9, 8, total 44
25/11/2019 – 9, 9, 9, 9, 9, total 45
27/11/2019 – 10, 10, 9, 9, 9, total 47
28/11/2019 – 10, 10, 10, 10, 9, total 49
29/11/2019 – 10, 10, 10, 10, 10, total 50
30/11/2019 – 11, 11, 10, 10, 10, total 52
01/12/2019 – 11, 11, 11, 11, 10, total 54
Ketogenic Endurance – I hoped you enjoyed this post.
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Target Goals – Started October 2019
Suspension splits aka Van Damme style
Bench Press 1.5* body weight
Deadlift 2.5* body weight
Overhead press body weight
Press ups 50 in row
Press ups 100 a day for 30 days
Press ups one arm strict form
Pull ups 20 in a row
Pull ups one arm strict form
Squat 2* body weight
10% body fat
Age group GB record in anything.
North East British masters 100m Track and Field race.
Run Half marathon PB 1:50
Run 5K PB 22 minutes
Run 10K PB 50 minutes
Run the Ullswater way
Run 520 miles in a calendar year.
Camp in Cornwall
Camp in Loch Lomond
Cold showers 30 day streak
Miracle Morning 30 day streak
48 hour fast
72 hour fast
Zero so far haha