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Rodgerthat trying to pick heavy things up.

So my lungs feel exceptionally good and I can actually feel the work they had to do while wearing the training mask. Maybe I should have worked up to the hardest setting and not worn it for so long first go about but it's not night time for me and I'm still feeling the workout in my lungs it is awesome I think it's going to help my VO2 Max a lot.

@Eman I ate 74g of carbs today with a total net of 36g after fibres been taken out this includes 30ml of ketchup and a ricecake (13g carbs) and 90g salsa as well just took my reading for ketosis and I came in with a 2 mmol/L which is moderate ketosis so that's about as far as I can push it. Tomorrow I plan on have all the non fibre related carbs right before my workout to see if I can get a performance aspect out of it and stay at the 2mmol/L before bed as its close to ideal.
 
RodgerThat said:
So my lungs feel exceptionally good and I can actually feel the work they had to do while wearing the training mask. Maybe I should have worked up to the hardest setting and not worn it for so long first go about but it's not night time for me and I'm still feeling the workout in my lungs it is awesome I think it's going to help my VO2 Max a lot.

@Eman I ate 74g of carbs today with a total net of 36g after fibres been taken out this includes 30ml of ketchup and a ricecake (13g carbs) and 90g salsa as well just took my reading for ketosis and I came in with a 2 mmol/L which is moderate ketosis so that's about as far as I can push it. Tomorrow I plan on have all the non fibre related carbs right before my workout to see if I can get a performance aspect out of it and stay at the 2mmol/L before bed as its close to ideal.
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Awesome. That meter is basically worth its weight in gold to you I'd say!

I've read that 40 net is the recommended limit for some keto diet structures and there you are. Sounds like you got it down to a science. I'm sure there will be benefit to carbs at preworkout but maybe not enough to actually notice... They would help with things you can't exactly notice too though I believe. Kinda getting the best of both worlds though man, keto and carbs. I wonder if you upped fiber intake even more it would let you get away with more carbs? You seem to be using lots of fiber already. My knowledge of keto gets a little shaky when fiber comes into play. Ive researched how it works but not exactly why it works so not sure if getting more fiber is just going to ruin the benefits of carbs around w/o time or not. Either way, at least you get to have your ketchup so it's a win eh? :)
 
RodgerThat said:
So I picked up the elevation mask 2.0 to increase my VO2 Max without actually having to do a more intense cardio workout. I was able to get 140bpm at 3.8mph walk 5% incline pre wearing it I was at 130bpm at 3.8mph and 7.5%incline so I'm happy with that. You can defiantly feel the extra work to breath with this mask and I have it set to the hardest setting of 12000' cause I ain't fucking about lol. I think it will help my VO2 quite a bit and I have my base VO2 so ill be doing morning fasted cardio eod while wearing it for a month and see if my VO2 increases.

Also the basis peak watch has really impressed me so far as well calories seem incredible accurate and it tracks my workouts and sleep pattern and has a constant heart rate which is cool.

No lifting for me today just the cardio tomorrow I shall be lifting at night after a full day of skiing while in a ketosis calorie deficit so I'm hoping I can maintain my numbers.
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I know little to nothing about those elevation masks but the impression I get from various sources (credible or not) over the years is that they're not effective at their proposed purpose. What information made you confident in your purchase?

Also, you say that you'll wear the mask for a month and see if your VO2 increases. Is it pretty easy to measure VO2? Do you have a baseline VO2 established to compare to? Edit: Saw the answer to these questions.
 
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insertnamehere said:
I know little to nothing about those elevation masks but the impression I get from various sources (credible or not) over the years is that they're not effective at their proposed purpose. What information made you confident in your purchase?

Also, you say that you'll wear the mask for a month and see if your VO2 increases. Is it pretty easy to measure VO2? Do you have a baseline VO2 established to compare to? Edit: Saw the answer to these questions.
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Reason for the purchase was for VO2 yes and as you saw I do have the baseline. My credible source for its use is a friend who is a semi pro MMA fighter who just finished a study with a local university to see the added benefits of altitude training, although your red blood cell count does not go up (wouldn't expect that kind of adaptation from something you wear only 1/48th of the day) it did increase a elite level athletes VO2 and he was able to hold his breath for an additional 25 seconds in 2 months of wearing that was a 20% increase in that time frame.
 
RodgerThat said:
Reason for the purchase was for VO2 yes and as you saw I do have the baseline. My credible source for its use is a friend who is a semi pro MMA fighter who just finished a study with a local university to see the added benefits of altitude training, although your red blood cell count does not go up (wouldn't expect that kind of adaptation from something you wear only 1/48th of the day) it did increase a elite level athletes VO2 and he was able to hold his breath for an additional 25 seconds in 2 months of wearing that was a 20% increase in that time frame.
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Please excuse me if you've already answered this question but what benefit/s are you wanting to obtain buy increasing your VO2? Increasing calorie expenditure?

As far as athletic performance, from the little I've read, a high VO2 alone doesn't predict greater athletic performance. A better indicator of athletic performance is the speed of lactic acid threshold.
 
insertnamehere said:
Please excuse me if you've already answered this question but what benefit/s are you wanting to obtain buy increasing your VO2? Increasing calorie expenditure?

As far as athletic performance, from the little I've read, a high VO2 alone doesn't predict greater athletic performance. A better indicator of athletic performance is the speed of lactic acid threshold.
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Better VO2 Max makes nearly all movements easier as your body can circulate oxygen more efficiently. Also I get tested for VO2 Max for physicals so it helps with that too.
 
Today's workout was done at 181.8lb body weight I've been eating a consistent 1200 cal deficit while in ketosis. I can feel it for each rep that I would have significant more power with the carbs in me but I'm still moving weight while lowering my own so I'm happy.

Squats 320 5x5: warm up 1 min break 1 set 2 min break, 2nd set, 3 min break, 3rd set, 4 min break, 4th set, 5min break, final set here's a video.


OHP 140 5x5 I'm really feeling the deficit when I do pushes like OHP and bench defiantly a strugle. 3 mins between sets. Video of final set. Never has an uglier final rep been done lol


Deadlift 135x5 225x5 315x5 430x5
Video once again.


Shrugs 315 4x10 all good there
Wide grip bw pull ups 3x8 no problem at all.
30 min stretch and cool down walk after.

Little upset I was suppose to do this workout last night and do my heavy bench today but everything is getting pushed back a day because I got distracted I know it's unexceptable I'm sorry.

So today also marks final day of pct so here's a pic of me today post workout forgot to flex my traps and arms but my abs are flex kinda and I was too lazy to try and take multiple pics. Feeling small at 181 and Post pct though
image.jpeg
 

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Perrin Aybara said:
Lifts are looking good, especially considering the massive deficit. I think you've achieved RPE 11 on those presses, too.
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Final set final rep if it moves I'm gonna get it or else I get pissed at myself for not giving it 110% but that's defiantly all I had today and then some, hate when my form breaks down
 
RodgerThat said:
Today's workout was done at 181.8lb body weight I've been eating a consistent 1200 cal deficit while in ketosis. I can feel it for each rep that I would have significant more power with the carbs in me but I'm still moving weight while lowering my own so I'm happy.

Squats 320 5x5: warm up 1 min break 1 set 2 min break, 2nd set, 3 min break, 3rd set, 4 min break, 4th set, 5min break, final set here's a video.


OHP 140 5x5 I'm really feeling the deficit when I do pushes like OHP and bench defiantly a strugle. 3 mins between sets. Video of final set. Never has an uglier final rep been done lol


Deadlift 135x5 225x5 315x5 430x5
Video once again.


Shrugs 315 4x10 all good there
Wide grip bw pull ups 3x8 no problem at all.
30 min stretch and cool down walk after.

Little upset I was suppose to do this workout last night and do my heavy bench today but everything is getting pushed back a day because I got distracted I know it's unexceptable I'm sorry.

So today also marks final day of pct so here's a pic of me today post workout forgot to flex my traps and arms but my abs are flex kinda and I was too lazy to try and take multiple pics. Feeling small at 181 and Post pct though
View attachment 33494
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Solid looking lifts brother.
 
Today was my heavy bench day weight is 181 even that's down 10 pounds since New Years and I'm feeling it a lot in my presses I was struggling.

Singshot bench press 295 3x3
Paused bench press 255 3x3
Incline bench 135 3x6
Dips BW+45 3x8
Cable lifts 20lb 2x8
Cable fly 30lb 2x8
Tricep extension 120 3x12
Tricep rope push down 50lb 3x16

Did abs today too cause I had time to kill them a stretch. Still very consistent with my 1200 cal deficit and losing weight fast which is great and as long as my squat and deadlift don't get affected I won't need to cry myself to sleep over the gainz lost, bench was never impressive anyways
 
Today's workout
Squat 325 5x5 used my knee wraps on the last set as I'm feeling the low carbs hard.
Bench 225 5x5 even though I did bench yesterday I still crushed that
Powerclean 135 8x3 was working out with a high level Olympic lifter so I lightened the load and did as many sets as it took for him to say my form was perfect
Dips BW+45 3x8 easy
Shrugs 315 4x10

I've been having a lot of elbow issues and I've been reading everyone's logs and posts who do and I think it's due to the fact I haven't done a bicep curl in 2 years so I'm gonna start doing hammer curls every other day
Hammer curl 40s 4x12 keeping it light as an accessory kinda think to strengthen my brachial ligament.
@bhog should get a good kick outa that as I hate bicep work and have actively advocated against it as I think it's a useless muscle but I've found a use and it's to even out the imbalances between my tris and bis so my elbows don't hurt. It better make them feel better cause I hate the exercise.

Post workout meal today 45g 5year aged cheese and a 16oz steak the perks of ketoimage.jpeg
 
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