Drop a line in the CKD forum - I think you need the fellas here.

:)

Glad you're having fun!

Oh, and for the record: startup is when you'll see the most dramatic gains! Enjoy!

Ok, I'm changing my workout plan. I'm going to try out Hypertrophy-Specific Training (HST).

More info here:
http://forum.lowcarber.org/showthread.php?t=196413

Right now I'm finding my maxes for 15, 10 and 5 reps.

I'll post more on my plan once I get these numbers this week.

Find 15 rep maxes.

Squat - 1x15 - Did 45lb dbs but max is probably more
Stiff Leg Deads - 2x15 - Did 45lb dbs but max is probably more
Incline Bench - 2x15 - Did 30lb dbs but will use 35 lbs as max
Dips - 1x15 - Did bench dip 1x12 of body only.
Chins - 2x15 (W.N.) - Did lat pulldown 60lbs
Rows - 2x15 (W.N) - Did DB Row 30lbs each
Shrugs - 1x15 - Did 30lbs each use max of 35
Shoulder Press - 1x15 - did 20lbs use max of 25
Lateral Raise - 1x15 - did 10lbs use max of 12 or 15
Rear Delt - 1x15 - did 10 lbs use max of 12 or 15
DB Curls - 2x15 - 20 lbs use 25lbs?
Tricep Ext. - 2x15 - 15 lbs
Calf Raise - 2x15 - did 30 lbs use 35?
Crunches - 4x40

72 minutes... whew! Think it took longer because I was trying to figure out the maxes, hope the normal workouts aren't this long. :)

New Training Plan - HST
 

I will add more to this post, but I am now following the HST lifting plan.

In it's simplest terms it is a structured 7 week schedule. Two weeks at a time involve doing x number of reps of core exercises 3 times a week progressively adding more weight each lift day until you get to your max weight for that number of reps. You add 5 lbs for smaller muscles like the arms, 10 lbs for larger muscles like the legs. The first 2 weeks are 15 reps, second 2 weeks 10 reps and then 2 weeks of 5 reps. The around 1 week of total rest, though you can still do some aerobic exercise if you are still doing that, it just should be easy exercise if any.

Then for the next 7 week schedule you add more weight to your maxes, say 5 lbs for upper body and 10 lbs for lower body repeating the same 7 weeks again.

For more information see some of the links in my earlier posts on HST.

My next post will have the first 2 weeks of lifting listed out.

First 2 weeks - HST
 

Sorry about the font and underscores, but this is the only way I could get it to be readable as a table. Is there a way to do tables in these forums?


__________________________M___W___F___M___W___F
Squat - 1x15_____________20__25__30__35__40__45
Stiff Leg Deads - 2x15___20__25__30__35__40__45
Incline Bench - 2x15_____10__15__20__25__30__35
Dips - 1x15_______________0___5__10__15__20__25
lat pulldown - 2x15______35__40__45__50__55__60
DB Rows - 2x15____________8__10__15__20__25__30
Shrugs - 1x15____________10__15__20__25__30__35
Shoulder Press - 1x15_____8__12__10__15__20__25
Lateral Raise - 1x15______5___8___8__10__12__15
Rear Delt - 1x15__________5___8___8__10__12__15
DB Curls - 2x15___________8__12__10__15__20__25
Tricep Ext. - 2x15________5___8___8__10__12__15
Calf Raise - 2x15________10__15__20__25__30__35
Crunches - 4x40

Ok, so I did the first day of HST. I must say that I miss the 6 rep weight I was doing before, but I will stick this plan out for at least 1 maybe 2 cycles if I see results. Otherwise I will go back to my original plan.

I found it pretty boring to lift those small weights at high reps.

The total time was 37 minutes. A lot shorter than the 72 I took to find my 15 rep maxes.

Second day of HST. I This workout I felt a bit more like it was a workout, mainly because I did very little rest between excercises and reps.

The total time was 36 minutes.

Day 3 of HST. Feeling it more each time. Took 36 minutes this time. I must be resting a bit more or it's taking longer for the reps now.

What's strange is that my scale went down to 20% bf from 21-22% bf that it's been saying for quite some time now. Not sure what it means, but I found it strange nonetheless. :) Especially considering the heat around here, I figured I'd be pretty dehydrated and it would say 22% or more.

One more note. I'm leaving to go down to Oregon to visit family in Salem and the off to Newport OR to take in the beach for the weekend and then back to Salem to visit family some more. I'll probably be missing on my workouts for a while, have to put in some nice long walks along the beach. :)

Well, I'm back. Forgot to update my log yesterday.

Did day 4 of HST. Had to skip the lateral shoulder raises as my shoulder hurts. Not sure what I did to it since I didn't do much of anything the last 2 weeks. I've injured it in the past, in fact so badly I had to take some pretty powerful pain killers in order to get to sleep at one time.

It feels better today, we'll see how good tomorrow morning when I do day 5 of HST.

Day 5 of HST. The weights are definitly much more tough than the first week. I think the last two days of the two week intervals will definitly be felt.

I'm still nursing the right shoulder back to health. I did all 15 reps for the left shoulder but only about 5 or so for the right.

Whew, last day of the 15 rep sets. I felt those and boy did I feel pumped. I'm still nursing the right shoulder some so I'm not doing all the lat raises that I have in the plan. The workout took 65 minutes.

So this means I'm onto the 10 rep sets. When I figure out the weights I'll add a post for the next 2 week plan.

2nd phase of HST - 10 Reps
 

__________________________M___W___F___M___W___F
Squat - 2x10_____________20__25__30__35_135_145
Stiff Leg Deads - 2x10___20__25__30__35_135_145
Incline Bench - 2x10_____20__25__30__35__40__45
Dips - 1x10______________10__15__20__25__30__35
lat pulldown - 2x10______40__50__60__70__80__90
Cable Rows - 2x10________20__25__30__35__90_100
Shrugs - 1x10____________20__25__30__35__45__50
Shoulder Press - 1x10____10__15__20__25__30__35
Lateral Raise - 1x10______5___8__10__12__15__20
Rear Delt - 1x10__________5___8__10__12__15__20
DB Curls - 2x10__________10__12__15__20__25__30
Tricep Ext. - 2x10________5___8__10__12__15__20
Calf Raise - 2x10________20__25__30__35__80__90
Crunches - 4x40

I really need to go to the gym to get my Squat and Deads up higher, or perhaps I need to buy some more weights for home.

Update: I'm going into the gym now so I updated some of the weights. I think that my 10 rep maxes for the squats and deads are higher, but I haven't had time to investigate yet. I will do the last one and guess where I should be at from that.

Did day 1 of the 10 rep phase. Felt good, my shoulder is almost back to 100%, felt a bit of a pain, but not enough to stop me from doing the entire set of reps.

Day 2 of the 10 rep phase of HST. Missed last part of last week as I haven't been feeling well recently and the heat didn't help any.

Day 3 of 10 rep phase. Feeling much better now, cut the carbs and fiber back. May be helping my stomach problems.