I have been doing gentle Yoga videos for flexibility over the last 8 weeks. Not every day like I planned, but not far off. It has certainly been enough to notice improvements.
So from next week, I am going to step it up a notch. I am now targeting my Flexibility Goals.
Suspension splits aka Van Damme style
I have no clue how to do this, I could have winged it from YouTube videos. However, my hips and my groin flexibility has ALWAYS been the weakest area for me. So I felt I needed a more targeted program to achieve these goals. I am in no rush to achieve them, but I do need to make constant progress. So I bought a little ebook called Hyperbolic Stretching. It could be utter garbage but I am going to follow it and see how I get on. It is designed for getting people to be able to do the splits, so he must know more than me as I have seen him do the splits and I am a long long long way off from being able to do them. So I am going to trust him to get me through this silly challenge! I ll start next week.
Weekly Food List
Beef Mince 20% 5500g
Ribeye Steak 400g
Bacon – 900g
Cheese – 100g
Raw Egg Yolks – 24
Raw Kefir – 3500ml
Sausages – 2
Black pudding – 1
Whole eggs – 2
Madras Curry and Rice – 1
Half a tube of Pringles – 1
Sweet Mince Pies – 2
Xmas cake – 1
Lager – 12 cans
You can tell the Christmas season has arrived, more sub-optimal eating than ideal this week. However, I still consumed a lot of healthy protein and fat, just more carbs and booze than is normal. Funny thing is even though I have had what I would class as a bad week, the macro split has still worked out pretty decent. In fact, it was similar to when I was on a normal Ketogenic Diet.
The 7 days worked out at:
3433 calories per day, 10% carbs, 26% protein and 64% fat.
My keto splits were usually around 10% carbs, 20% protein and 70% fat.
Pull Ups, 5 5 5 5 4. Reverse Flyes 10kg, 10*3. Bent Over Rows 77.50kg, 5*5. Calf Raises 15*5. Plank 50 seconds.
Squats 87.5kg, 3*5. Deadlifts 97.5kg, 3*5. Chin Ups, 55556. Hanging Leg Raises 6*3.
Press Up Challenges
Working towards my push up goals.
02/12/2019 – 11 11 11 11 11 total 55
03/12/2019 – 30
04/12/2019 – 12 12 11 11 11 total 57
05/12/2019 – 12 12 12 12 11 total 59
06/12/2019 – 12 12 12 12 12 total 60
07/12/2019 – 13 13 12 12 12 total 62
08/12/2019 – rest.
Due to social stuff this week, I basically only had 2 days to exercise instead of 6. So I had the choice of my Strength program, my Cardio program or do a mixture of the 2. I obviously chose just to lift haha.
The shirt in the photo is from Descended From Odin.
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