You are doing so good. That mountain bike ride-- I know me, I'd have had 3 excuses right off the bat as to why I wouldn't do it. 1- too cold, 2- too early (dark) 3- being chased by dogs. I really admire you for getting it done. I'm about to figure the time I spend up here is just going to be trying not to gain 10 pounds. We are going to get low carb food today, so maybe I can at least do that much. I haven't given up the plan to exercise, yet. I've been mad at myself because of Lipid's and Sweetcakes progress-- they had so much further to go and are so successful, and here I am screwing around with 30 pounds total, that should have been off MONTHS ago. Well-- maybe I'm closer to having the mindset to do it. I haven't weighed since I got here, and hope to wait until I get home and see if not weighing really helps. :rolleyes:
I found a really good "plan making" magazine here. It is from 2002, but lots of good information in it. I think I'll get inspiration from it. I need a step by step, "here's what you do everyday" type thing going here. Any room for variation finds me screwing up. Well, I better go, I'm in the last minutes of time before my little sweetie wakes up to start his day. He is so much fun and well behaved. His Mom has done a wonderful job raising him so far. Talk to you later. :)

Day 10, Lower Body Tension
 

Legs/Back/Abs
10:40am Gulped a scoop of protein powder in water (nasty!!)
Start time: 10:50am
ATF squats, BB bar +6(14kg, 30.8 lbs)3x10 hard

SLDL's BB bar + 6kg 3x10 good

Seated Calf Raise 35kg (77 lbs) 3x10 good.. easier on my foot... maybe bump weight.

Leg Ext 6plates (60lbs)3x10, good..... remember to go slow; barely did last 2
ss w/Seated Row 6plates 3x10

Finish:11:30am; 40 min

Abs n Ass low impact floorwork ("toning" ;) ) from Buns Of Steel video, 20 min.

protein snack-100g cottage cheese
go get Dom
pre-lunch HIIT:
30 minutes on the stationary bike. ~300 cals
Using the progressive program.... L1/2/3/4/5/6, 2minute warm up, 2minute cooldown.

Day 11, Upper Body Tension
 

Glugged a scoop of PP in water ~ 10:40 or so. Bleah, shudder.
Start: 11:15am

BB flat bench 46.2lbs(13kg+bar) 3x10 last few reps VERY challenging

DB incl flye bar+4kg(14.3lbs), 3x10 good
ss w/DB incl press bar+4, 3x10,not as hard

side lats bar+2kg (10lb) had to drop...3x10 good
ss w/prone incl DB curls bar+2 3x10 good, can feel the stretch in rear delts, but kept hitting the weights on the bench supports. Plus, squishing on the boobs... not good for milk, methinks. will try peacher curls next time.

arnies bar+2kg (10lbs)dropped 3x10 good
ss w/upright rows bar+2, dropped 3x10 good, last few reps hard

tri kb's bar+2 (10lb)drop 3x10
ss w/hammer curls bar+2 3x10
Finish: 11:55am 40 min again...perfect!
Excellent workout...despite repeatedly tripping over the dog. I'm starting to feel a bit sore, too! Off to munch some cottage cheese, now........

Day 12, low intensity cardio
 

Had some coffee w/cream around 8am, then 10:30am did 45min level2 on the bike, ~450 calories.

Probably should do it earlier, on an empty stomach, though. Next time, black tea w/splenda first, coffee later. :)

Abs
 

Ab portion of Firm Fat Blaster, 10 min.

Day 13, cardio
 

Absolutely NO ab soreness. Grrrr............ not that I want to be crippled, but heck. Think I'll try the Jane Fonda ab portion of her step video. If I can get past the leotard and big hair, the ab workout is usually pretty tough.

Did 30minutes low intensity on the bike this morning, first thing! Would have gone to 45, but just couldn't find anything on TV to distract me. That's one reason I like HIIT..... keeps my mind occupied.

Did the cardio on empty stomach, other than water, and it went fine. Having eggs and coffee now, about 20min later, and I'm going to try halving the coffee and cream.

Fructose
 

1) Fructose intake refills liver glycogen, not muscle. The recommendation to get some fructose before the depletion workout is to prime the liver for the upcoming carbs. Basically, warming up the engine.

2) Ketosis is controlled by liver glycogen, not muscle glycogen. Muscle glycogen is only used for powering the muscles themselves.

3) Even if you take some fructose, you'll likely still be in ketosis. Also, the body doesn't run on ketones. It will run on either fat or glycogen. The brain will run on either glucose or ketones.

For some the carbup serves to stop the metabolism from slowing. The carbup serves to over-fill the muscle glycogen, reportedly providing more support for intense resistance training.

From the CKD place.

Day 14 Depletion Workout, begin Carb Up
 

Ate scrambled eggs, 350g grapes at 9:00am. Grapes=17g fructose per 100g=60g fructose.

-circuit format..... 10-20 reps each exercise, 20-40 sec per set
-4 to 5 circuits done, 10-20 quick reps (1 sec up/1 sec down)
-1 min rest between exercises
-3 min rest between circuits
***************
Will change to as many reps possible in 60s.; 30sec inbetween exercises;3 min between circuits.

Begin: 10:15am

Leg Ext: 3plates (30lbs)
Flat Bench: bar +2kg (22 lbs)
Hammer Curl: 5lb DB
Seated Row: 4plates (40lbs)
Incl Flye: 8lb DB
Calf Raise: 8lb DB
Incl Bench: 8lb DB
Lying Leg Curl: 5kg
Crunches: BW
French Curl: 8lb DB
1/2/3/4

Finish: 11:33am
Wash hands and face; glugging half liter Gatorade (30gC), 75g sugar bread=75gC

I feel depleted today. Whew. Was starting to feel tired during 3rd circuit, so decided to do a 4th. Managed to finish it, but I am a bit shaky, and definite fatigue in legs (heavy feeling), and shoulders. Excellent!!!!!!!!!!!

Current Measurements
 

Hi Dane...
Your workouts look great. I'll be sure to come to you for advice in a couple years or so when I'm at that level. LOL!
I like doing the exercises on the ball more than on the benches. I don't know why. Last week I was doing chest presses on an incline bench and shoulder presses on a regular bench. This week they're both on the ball. I'm on my back on the ball for the chest press and sitting straight up for the shoulder press. "Brad-the-trainer" says you use stablizing muscles without even realizing it while exercising on the ball. Seems to make sense and I don't feel it. It's more comfortable than the bench. I definitely like crunches better on the ball... it seems like I can feel crunches in more abd muscles when on the ball.
I was actually thinking of getting one for home too. That way I could do crunches and I have dumbells if I don't make it to the gym for some reason. They're not all that expensive here.
:wave: Gypsy

Day 15, Carb Up and Recovery
 

Today is Slug Day...... no formal exercise scheduled.

Thanks Gypsy, for the info. I want to get one now, not only for the core stabilizing effects, but so that I, too, can say I did "ball crunches", heh heh heh.

Day 16, Recovery from the carb up!
 

Bleh.. Carb hangover this morning. But I got up, and did my 30min on the exercise bike, empty stomach. Drinking water. Not too bad....... HR ave 142, 300cals.

Day 17, Lower Body Tension, LILD cardio
 

Legs/Back/Abs
10:35am Gulped a scoop of PP in half cup milk.....better
Start time: 10:50am
ATF squats, BB bar +6(14kg, 30.8 lbs)3x10 really hard

SLDL's BB bar + 7kg 3x10 hard

Good Morning, bar only, test exercise, 1x10 feeling worked....not sure about how DOMS will be.

Standing Calf Raise, 2 10-lb DB; 2x20,1x17 (failure)
ss w/Leg Ext 6plates (60lbs)3x10, good

Lying Leg Curls 7kg
ss w/Seated Row 6plates 3x10

Crunches 1x20
Twisting crunches, 1x10 per side
Reverse Beetles 1x10 (owwwie)

Finish:11:35am; 45 min...... perfect

Kinda crappy workout. The energy is there, but my throat and sides of neck hurt from some kind of cold....bleah.

Skipped:Abs n Ass low impact floorwork ("toning") from Buns Of Steel video, 20 min. Feeling fatigued due to head cold; don't want to overdo it.

protein snack-100g cottage cheese
go get Dom
Pre-lunch LILD cardio-45min walk w/Jack and the Baby

Day 18 Upper body tension and LILD cardio
 

Glugged a scoop of PP in half cup of milk~ 11:00. Still not in love, but it's do-able.
Start: 11:15am

BB flat bench 46.2lbs(13kg+bar) 3x10 again, last few reps VERY challenging

DB incl flye bar+3kg(12lbs),2x10; bar+5(16.5lbs)2x10 hard
ss w/DB incl press bar+3,2x10; bar+5 2x10 last few reps harrrrd

side lats bar+2kg (10lb) 3x10 good
ss w/peacher curls, bar+2 2x10 ok;concentration curls, 1x10 good

arnies bar+2kg (10lbs) 3x10 good
ss w/upright rows bar+2, 3x10 good

tri kb's bar+2 (10lb) 3x10 good
ss w/hammer curls bar+2 3x10 hard

lying machine pull-overs, 2plates(20lbs)

next time, ss pull-overs w/side lats
do conc. curls sep.and last;switch arnies set w/tri's.

Finish: 12:05am 50 min, ok, too much fiddlin' :)
Note to self: Buy some 1.25kg plates!!!
now: drink water, eat cottage cheese, go get Dom, then pre-lunch LILD cardio on the bike, or maybe a walk.......we'll see.