3 hours. JFC. I haven't played for longer than maybe 30 minutes in a long time. Shooting for an hour seems pretty tiring and wears on me, lol.

Although I'm pretty sure when I say "shooting" it involves more exertion than when some people say "shooting".

What's the main reason for a keto diet?

Keto Diet reasons:

- Your body uses fat for energy. It uses both fat you eat and body fat to burn energy. I'm expecting to see some decent body recomp after a while

- It forces me to eat healthier. I can't stop and get fast food or junk food or anything. And most of my carbs are fiber and come from veggies.

- It forces me to get heaps of brotein, it can get easy to slack off on getting enough brotein

- It forces me to cook and learn to make new things so I can eat different stuff.

Sounds good to me

Reason #1 sounds wrong - afaik keto diets don't show better results in the long term. Maybe DU can confirm/deny, though I don't think he reads many logs. Rest is good if your dietary habits are a bit shoddy, which I probably think they are

I.E. It seemed like an easier diet to comply with for the goal of losing weight than X, Y, or Z.

Well I was hoping to not lose weight, but I already weighed in at 186 (from 190) today. I'm sure I've already eaten +1k less than I have wanted to. Keto diet food is just super filling.

Pretty solid breakfast today. I found some 'pork chops' at the store and cooked up 3 of em. I don't really know a lot about pork chops but it was basically just big chunks of ham in a circle. Mostly protein, a little fat, no carbs. I found a great recipe for fried eggs, and have been getting closer to getting it right. The goal would be full cooked white and runny yokes. Almost got it today. 4 eggs and pork chops omnomnomnomn

So I played ball yesterday. First day playing on keto. Seemed fine. It was weird weather out. Extremely hot, really windy, kinda muggy. Here is what happened:

Game 1: Loss 11-15. I guarded a guy bigger and stronger than me, who I've guarded a lot out there. He's not very fast but he pwnd me pretty hard in this game. I gave him the meanest lockdown defense but he just pounded it in hard and was able to score. He ran really hot on his shots tho, just kinda sucked. I also had a block during this game which was sweet, it was on someone else tho. I took a 3 and missed, but was able to convert a pass to a finish so I was able to score, shooting 50% My team was really annoying and nobody passed. They deserved to lose.

Game 2: Loss 7-11 This game SUCKED. I waited forever to get back on, and I think they shot 100% from the 3 point line and the game was over in like 5 minutes. Arggghgh. And nothing I could do it was just run back on D and get there in time for them to drain a 3. Oh well.

Game 3 Win: 11-9 Exact same team I was with in the second game. I actually liked our team and the opposing team didn't rain 3s the whole game. AND I was back to guarding the guy I guarded in the first game and GOT HIM this time. Same high energy defense, he just stopped running hot on his shots and they were getting the lucky bounces. I scored in this game, too, I don't remember if only once or if it was twice. Pretty happy with this.

We were supposed to play again but everyone left


Injury report: I did something to my right testicle and to was throbbing all night last night, but it seems to be fine today. The bad news is that I tweaked my back pretty well with the aggressive D on dude bigger and stronger than me. I took a bunch of collisions that were him just lowering his shoulder as he sprinted with the ball and I just tried to stand my ground and take the brunt of the force.

So it's really painful, right around my kidney. I don't know if it's kidney pain, muscle pain (I think so) or something like a rib. It only hurts if I'm moving around which is good, but hurts really bad when I'm getting up and down.

So, I don't know if I'll be able to lift or play ball tomorrow, I hope so. But I'll see how I feel.

Life is good, WIM

Water weight loss ldo, re: starting keto.

Yeah for realz. I went over my calories by ~800 yesterday and lol'd when I weighed in at 184.4 today. I know it doesn't work like that, but I find it funny to make a conscious effort to eat more and still have my water weight keep shifting.

I felt really good when I woke up today (still do ldo) as far as energy goes, and I think that water weight shift (weight loss) + good energy + stinky pee = full keto mode now. I was hoping to be in it sooner but I realized I didn't do it right so it takes a few days longer.

INJURY REPORT: My update yesterday I mentioned that both right testicle and my back around my (right) kidney were aching. Then as the day went on I realized they were linked. Every time one was hurting, so was the other. I googled what it means and everywhere said PROBABLY KIDNEY STONES. Really hoping this isn't the case. They both feel better today, but it seems to be hurting if I am moving around, not chillin so I'll see how it goes later on today. Gotta be careful working out and probably skip ball.

Here's to hoping it isn't. If Seinfeld is anything to judge by, that's pretty high up on the list of non-lethal things your body can do to you.

Ok I was careful today when lifting, and I was probably 95% pain free. That's really good. I am still skipping ball today because I just don't wanna risk anything. Here is what my lift looked like today:

Squat: 225 for 5 sets of 5 reps

Felt good, now that I'm doing keto I'm going to be aggressive in increasing the weights instead of the maintenance plan I've been on for 6 months.

OHP: 35 Pound KBs for 5 sets of 10 reps

Dat glycogen depletion. I've been neglecting my OHP so I'm gonna get back to it. This was pretty easy, no missed reps.

DL: 225 for 1 set of 10 reps

MOAR CARDIO, I felt it, this time. Still banged em out.

I was just reading that coconut milk (unsweetened ldo) is great post workout for spiking insulin and helping to create muscle mass on keto, so I'm gonna see if I can find some.

Then go my some macadamia nuts in bulk. Omonomonomonon

Life is good, WIM

I was a little dehydrated (I think) but I weighed in at 183. If I'm assuming ~5 pounds of water weight from the keto and being a little dehydrated, I'm basically still 190. Right?

So anyway, it's been 111 out, and half the north state is on fire. Basically its hotter than ever and the air is filled with smoke. I was still gonna try to play ball today but F it. I still lifted, tho. Here is what I did:

Squat: 230 for 5 sets of 5 reps

I felt surprisingly winded after each set. It was reasonably heavy, but I'm happy with doing 5x5 at 1.25 BW I'll get back my strength soon enough.

Bench: 155 for 5 sets of 5 reps

Solid, hopefully gonna build on this aggressively

Lotta stuff to do today.

Life is good, WIM

Just had to get a few reps in today since I was sick yesterday.

Squat 225 for 4 sets of 5 reps

Starting my first of 3 smolov jr bench cycles on thurs, looking forward to having a weak bench instead of pathetic one.

Also, this is the last day of the 4th week that I've been doing keto.

Took a pic, threw on an instagram filter because I am not that attractive in direct light and voila:

Alright, started my 1st of 3 smolov jr bench cycles today. I've just been so apathetic about my bench, I've decided to care slightly more. Hopefully this way I can get my bench up to a weak number instead of pathetic number. If I could consistently bench 2 plates for a 1RM when I'm done with this I'd be pretty happy.

So I tested my 1rm. I've benched all of 1 time this month, and I didn't much of any bench last month (twice maybe?) Before that I was trying G2G pushups but effed my shoulder up so quit that.

I really wanted to hit 185 1RM bench since that more than BW, and if I got that I wanted to hit 195 so at least my first work set wouldn't be less than a plate.

So I got 185, and barely hit 195. As bad as that it, I'm fine with it. +BW bench without putting any effort into it over the last 2 months, plus I've lost roughly 8 pounds this month.

So here is my Workset A:

Bench: 135 for 6 sets of 6 reps (70%)

Felt good, looking forward to putting in some bench volume over the next 2 months.

I did a lot of prehab so I can hopefully keep my shoulders healthy.

I'm also going to drink a whole can of coconut milk after every workout.

Life is good, WIM

Sounds like a plan, but are you taking any time off between cycles? Three in a row sounds soul crushing.

Also check your PMs ETA: Or not, thanks for signing up.

lookin thin there homie, might want to frequent daaanger zoone a little more

with re to bench, put more emphasis on sets of 10 and just bench more

good call on the prehab shoulders injuries bloooow

KY --

Seems like he wants to add strength if he's doing Smolov, why are you suggesting sets of 10?

I didn't read more than 2 posts, ma bad yo

I have no idea what he should do, but if hes trying to add strength i think doing whatever hes doing then adding in like another few sets of 10 at 50% or w/e is prob gonna help him but maybe not I noticed that adding volume usually does the trick wrt strength

like when i was doing 5/3/1 i did backoff sets of 5x10 x 70/80% and was real happy with the results thats what I'm suggesting

5x10 on top of regular 5/3/1? That...sounds excessive.

thats what BBB is.

Read that again. If Khalyn meant he did BBB, then lol him I guess since 5x10 is std. Although with a far lower % of 1RM tho right?

If I was squatting 1rm of 350 my 5x10 was prob like 250,240,230,225,225 its in my log but If i remember i was doing 5x10 more than 1 day a week, its been so long i cant remember but recently i did it with bench like 2,3x a week and my bench kept going up soo..

Alright I benched today, workout B on the smolov jr cycle. Here is what it looked like:

Bench: 145 for 7 sets of 5 reps (75%)

Feels good man

Had a can of coconut milk afterward

That's all for today

Life is good, WIM

Alright I slept for a little while and then had a pretty good workout.

I started off with lots of leg and shoulder prehab combined with 4 McDoubles (no buns) before I:

Squat 225 for 5 sets of 5 reps

Still 2 plates for 5x5 but am getting weak. This was heavier than it should have been. WIM'd my way through it

Bench 155 for 8 sets of 4 reps (80%)

Workout C on smolv, felt good. Felt really good. Heavy enough to induce adaptation but not so heavy that I failed.

Then I have 2 drafts tonight.

And of course my can of coconut milk

Life is good, WIM

Smoooooooooolooooooooooooov

Nice bench

notsureifsrs.jpg

So This program calls for me to add 10 pounds to these sets on the second cycle, I'm pretty sure there's no way I can do that so I'll just add 5. Today was tough. Plus, adding 10 pounds to a 165 work sets is nothing at all like adding 10 pounds to a 265 work set.

Here is what I did today:

Bench 165 for 10 sets of 3 reps

A liftoff woulda been nice on the last few sets.

Anyway, I'm off to eat burgers and then drink and gambool for like 12 hours

Life is good, WIM