#ketogainz

[ketoing-life]

#ketogains #transformation Dec 2016 (160 lbs) --> Feb 2020 (180 lbs). . F A T - F U E L E D - G A I N S . Around 20 lbs of muscle added. How? 👇🏻. ✅ Calorie surplus ✅ High-frequency training ✅ Consistency ✅ Progressive overload ✅ Controlled volume ✅ Intensity ✅ Deloads . There are many things that factor into growth. When you find a "sweet spot" among them all it shows in the results. 👍🏻. . ⭐⭐⭐⭐⭐ I am currently in the process of setting up a group program that leverages the same training routines and techniques that I have used to get to where I am. It is a high-frequency powerbuilding style routine that focuses on adding strength and size. Expect to work each muscle group at least 2 times per week with sessions that are between 45 and 90 minutes (depending on the schedule you choose - 3, 4 or 6 days per week). . It will include access to a private Facebook group as well as an app (Apple and Android) to help you track your workouts and progress. How much is it? I will be offering it to the group that is part of the launch for just $15/mo, and you can cancel at any time. I am confident that you will want to stick around since I will be introducing new exercises and techniques regularly to keep it interesting. 😉 The price will increase a little after launch. . If you are interested in being part of the initial group, send me a DM to let me know and I will notify you when the program is ready to launch in a few weeks. 👍🏻. . . . . . #ketoing #bodytransformation #ketogainz #powerbuilding #ketostring #ketoinglife #workoutprogram #ketocommunity #physiquebuilding https://www.instagram.com/p/CHITa_iAnA9/?igshid=9qw4od1qzvrq

[fatboyfitjourney]

This was definitely me today after doing my first leg day in about 3 Weeks... . . #fatboyfitjourney #bodyspartan #spartanarmy #modernmanmind #ketostrong #keto #ketofit #fitfam #fitness #weightloss #weightlossjourney #gym #bealpha #gymrat #health #nutrition #knowyourwhy #beyourchange #changestartswithyou #gymlife #payforitinsweat #earnit #chasethepump #gettingstrong #nodaysoff #gainz #fitnessgoals #lifegoals #legday #ketogainz #ketolife (at Bloomsburg, Pennsylvania)

[fatboyfitjourney]

Grow you stubborn ass shoulders!!! Fucking grow!!! #fatboyfitjourney #bodyspartan #bodyspartanbigarmbible #bigarmbible #shoulderworkout #keto #ketodiet #ketogainz #ketostrong #ketobody #ketoweightloss #fatburning #weightlossjourney #feeltheburn #wobblewobble (at Bloomsburg Area YMCA)

[ketoing]

I just need to gush about today. Today has been a great day. It didn’t start out all that promising but it has really picked it’s shit up, let me tell you.

Although it started out slow, I handled all of my standard daily habits and took good care of myself and my dog. I then did a small amount of work and cleaning and making breakfast, and brought lunch to my boyfriend. 

After a delicious lunch, I actually buckled down and got a good amount of work done on my current project and within other projects, and delegated some tasks, and updated a bunch of stuff and and and! Normally I get to my boyfriend’s work and promptly give up on getting anything more done work-wise for the day. 

After a flurry of work related activity, I still made it to the gym with tons of energy and promptly had an incredible day of lifting. I increased all of my weights by 5 lbs (though I failed on the 3rd set for my shoulder presses):

Hip thrusts: 160 5 x 5 Glute bridges: 160 5 x 5 Shoulder presses: 60 5 x 2, then 55 for the remaining 2 sets. Bench press: 65 5 x 5

The bench press is the big thing here: two A-Day workouts ago, I’d been able to do 65 x 4 and failed on the 5th set. Last A-day, though, I couldn’t even finish my 2nd set at 65 pounds. “What gives?!” I says to myself, I says. 

It turns out that between those two weeks, my gym switched to a bar that was 3lbs heavier than the one I’d been training with. So instead of my standard weight, I was doing 68lbs (give or take). This week, using that same bar, I finished out all 5 sets without failure and could have done more weight. I’m leaving it listed as 65lbs because all barbells have some discrepancy, and I can’t wait to be up to 70lbs next week. YAS!

This is my first day back on a cut after a month long bulk. I’m no expert on fitness, so I’m not sure if a month bulk even made a difference. My dumb ass didn’t even note the weights I was lifting at the start of my bulk (beginning of August), but as of Augusts 9th and 10th my weights were:

HT: 95 5 x 5 GB: 115 5 x 5 BP: 55 5 x 5 OHP: 40 5 x 5 BS: 85 5 x 5 DL: 105 5 x 5 Row: 55 5 x 5

Current stats:

HT: 160 5 x 5 GB: 160 5 x 5 BP: 65 5 x 5 OHP: 60 3 x 5, 55 5 x 5 BS: 115 5 x 5  DL: 155 5x5 Row: 65 5 x 5 These are my weights doing 5 sets without failing once (OHP’s excepted), not my PR’s. All things considered, there are some lifts I wish I’d improved more on but overall not bad! Especially my lower body exercises. I added 65lbs to my hip thrusts, 45lbs to my glute bridges, and 50lbs to my deadlifts in 20 days. I can’t wait to see what I can achieve going forward this year. 

I expect my gainz to lessen a bit this month as I switch back from >2000kcal a day to <1300kcal a day, but I’ll be keeping up my protein and my routine and am hoping for modest gains and some fat loss. Wish me luck! I’m already dreading October, during which I’ll be out of town quite a bit and without a gym.

Additionally I caught a ton of Pokemon, chatted with some nice folks at my gym, the weather is finally not being a major asshole, and I came home to discover my linen sheets had arrived (!!!). I’m waiting on a load of laundry to finish up so I can throw them in with some vinegar and soften them up, then get them on the bed (hopefully before my boyfriend gets home but probably not). 

What a day this day is.