Kevin's Log

[Kevin Shaughnessy]

Saturday March 10th

Bench Press - TnG
95x5
135x5
153x3
173x3
198x10

PR, but very hard.

Deadlift
135x5
225x5
322x15x1

Had pretty good bar speed throughout, felt light. Slowed down a bit on the last few singles.

2 Mile Treadmill Run
20:29, 2.0 incline

HR was between 174-186. Wanted to run a 31 minute 5k, but I quit at 2 miles. Felt too shitty. I'm going to add 2 minutes to my time running at 6mph each week, sneak up on 3.1 miles.

[Kevin Shaughnessy]

Monday March 12th - 12:02 AM

1 Mile Treadmill Run
8:37, 20 incline, 7mph

Kind of proud of this, even though treadmill times != road times. Next step, 1 mile at 8mph. Hopefully this doesn't interfere with squatting on tuesday.

Bought a ticket to Tough Mudder 2012 in Toronto, August 18th. Going to be a great way to end my cut and take advantage of all the cardio I'll be doing. Can't wait.

[Kevin Shaughnessy]

Tuesday March 13th

Squat
95x5
135x5
185x5
225x3
253x5
295x5
335x9

Squat strength is tanking nicely. Ah well, once I get lean I'll do a lean bulk and hit that 400 for reps, maybe even at 200# 12% bf. That would be very cool.

No cardio today, going to do it on wed/thurs/sat/sun.

Signed up for Spartan Sprint 5k on June 10th. Should weigh around 200 by then. Gym weight was 224 today. Probably down to 220 in the AM.

[Kevin Shaughnessy]

For reference, my fatty-fatty-fat-fat blood work shows a 92.6 mg/dl fasted blood sugar level, cholesterol was:

Total: 98.64 mg/dl
HDL: 25.74 mg/dl
LDL: 61.38 mg/dl

[Kevin Shaughnessy]

Wednesday March 14th

Standing Barbell Press
45x8
95x5
107x3
123x6

Not maintaining.

DB Row
60x5
90x4x10

Treadmill Walk
1HR, 4.0, 3.0 incline

It was brought to my attention that hard cardio while ketogenic will be a bit more catabolic than is ideal, so I'm going to stick to <130 HR stuff.

Gym weight was 222 in my underpants.

[Kevin Shaughnessy]

Thursday March 15th

Beginning gtg chins. Was able to bust out 7 consecutive ring chins on my first attempt, not bad for a fat guy after close to 6 months of no chinning. My all time PR is 10 so this bodes very well.

[Kevin Shaughnessy]

Saturday March 17th

Bench Press - TnG
95x5
135x5
165x5
185x3
208x5

Huge loss in strength. It's either the GTG chins and push ups I did yesterday, or the lack of carbs (although I did have a cheat last night). Considering the bread heavy cheat I suspect its the GTG stuff. I'll knock it off and see what happens.

Deadlift
135x6
225x3
345x12x1

This also felt heavier than it should. My abs have been sore from the chins + holding a plank doing push ups, so this is not too surprising.

3.4 Mile Walk
49:30

Road walking, not treadmill. 14:30ish minute mile pace.

[Kevin Shaughnessy]

Sunday March 18th

3.4 Mile Walk
47:30

13:58 min / mile pace. I walked a 43 minute 5k, bodes okay. Shouldn't be too hard to run a 30 min 5k with a little training, or even just some more significant weight loss.

[Kevin Shaughnessy]

Tuesday March 20th

Squats
95x5
135x5
185x3
225x1
260x15x1

No belt, on the minute. Harder than I thought it would be, and more enjoyable. I'm using the same cycle plan as my deadlifts, but squatting twice a week, Tuesdays and Fridays. I figured maxing out every week on no carbs and a big deficit was probably not such a good idea, so I'm using this as it's mostly submaximal.

3.4 Mile Walk

[Kevin Shaughnessy]

Wednesday March 21st

Standing Barbell Press
45x8
65x3
90x15x1
140x2

All done beltless and dead stop, which is great because my all time PR is 143x5 with a belt and touch and go. I'm using the singles cycle, three times a week alternating bench and press.

DB Row
95x2x3
95x8x5

Thought this would be more fun, and it was. It was also like a metcon since I rested 1 minute between sets. Weight went up with minimal cheating (comparatively), I'm alot stronger when I haven't wasted my body doing a max set of high rep squats the day before.

3.4 Mile Walk