Stronger
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
Protein 27%
Fat 63%
Exercise
Monday 25/11/2019
Squats 85kg, 3 * 5. Bent Over Rows 75kg, 3*5. Chin Ups, 5*5. Calf Raises 14*5. Plank 45s.
Tuesday 26/11/2019
HIIT cardio training. 10*100m on the Concept2 rower.
Wednesday 27/11/2019
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.
Saturday 30/11/2019
Long dog walk in the Lake District.
Sunday 01/12/2019
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
Both shirts in the photos are from Descended From Odin, and I am wearing Sole Runner barefoot boots in the second photo.
Ketogenic Endurance – I hoped you enjoyed this post.
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Get healthy, get fit and get happy.
Target Goals – Started October 2019
Flexibility
Full splits
Front splits
Suspension splits aka Van Damme style
Strength
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
Visible Abs
10% body fat
Sport
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.
Other
Camp in Cornwall
Camp in Loch Lomond
Cold showers 30 day streak
Hike Helvellyn
Miracle Morning 30 day streak
48 hour fast
72 hour fast
Completed Goals
Zero so far haha
Ketogenic Endurance 