I've made a further revision to my workoutout routine. You can have a look by going to
http://ksteveh.tripod.com/ckdroutine2rev2.html
Keep in mind that this routine has been built to maximize the diet at 10 weeks, but it can certainly be used in other situations. The key theme here is higher reps than during off-season mass-building periods. However, this is not merely a routine for cutting. Rather it has been designed to maximize cutting while maintaining and perhaps even stimulating new growth, even with the deprivation of carbohydrates.
In this revision, I’ve added more 15-rep preferences, with a few exceptions, notably pullups (10) which still could be brought up to 15, all rear delt exercises – typically 6-8 reps but now up to 10 reps…still looking for more mass here, and military press (10-12). I’ve changed calves to 20 reps as per Vince Gironda’s methods. I am still looking for more mass here as well, in spite of the high reps, and this provides a nice change from the Gironda 8x8s in the previous revision.
The arms and delt day is just too arduous for me on this diet. I feel too fatigued doing it. By the time I’m done delts, I’m not able to hit the arms hard enough… so… I’ve reversed the order. Arms are now first on Thursdays, and I removed a few delt exercises. Remember, delts are also hit on Saturdays during the FBW.
Finally, I added Good Mornings to leg/lower back day to keep the lower back strong. These work the lower back in opposite fashion to hyper extensions which I do in conjunction with abs. In addition, I am also doing deadlifts on the alternate week, so lower back gets well worked in this routine. Although abs are not specifically mentioned in the routine, I actually do ab exercises at the end of every workout.
I’ve also added 45-60 minutes of cardio 3x week to accelerate the diet as I am now down to lower levels of BF. It’s slow long cardio, like bike riding, in order to burn fat and not burn muscle. I am reluctant to lower my caloric intake below current levels (average 1800/day for the 5 ketogenic days), and hence the added cardio.