Starting to Strip Down: Continued Weights & Keto Week

Location: Woodcock Sports Centre, Aston University
Date & time: about 7 am - Tuesday & Thursday - 9th & 11th November

Tuesday (30 mins)

• dumbbell chest - 10 @ 26kg, 10 @28kg, 9@28kg
• dumbbell shoulders - 3 x 5 @20kg, 4 @20kg, 4@18kg
• upright row - 10 @37.5kg, 2 x 10 @35kg
• 3 x 20 ab crunches (1-2 second hold)

BCAA before and after session during the morning.

Sardines & egg for lunch, plaice and duck leftovers with veg for dinner

Thursday (25 mins)

• weighted chins - 4 x 5 @10kg, 5 @bodyweight
• one-arm dumbbell rows - 3 x 10 @24kg
• Romanian deadlift - 3 x 10@36kg
• 3 mins mobility

BCAA before and after during the morning.

Scrambled egg and pilchards for lunch, fried liver & veg for dinner

This was the first week after I ended the Leangains experiment (phase 1). The main objective has been to get into the weight-loss groove whilst continuing to train hard and preserve the hard-earned muscle.

I always find going really low-carb a good way to get started, as well as fasting more often than usual. I am aiming for two 24-hour fasts per week and 16-hour fasts the rest of the time.

I will be trying to stay at the same weights for the 4-week leaning up period. My main index will be dumbbell chest press - will I be able to still do 5 x 5 @32kg next week?