Uhhhh hate you! Great Deadlift Gracie!

a massive deadlift PR on CKD? machine.

Originally Posted by spinyvegeta

Uhhhh hate you! Great Deadlift Gracie!

lulz Gracias amigo!

Originally Posted by gridiron

a massive deadlift PR on CKD? machine.

CKD AAAAANNND fasted for 15 hours, felt fucking awesome!

Loving your progress, G! But I'd love some info or a link on the CKD diet...

Damn fine work Gracian. Cant believe how much bigger you look every video.

Originally Posted by ex-tightend83

Loving your progress, G! But I'd love some info or a link on the CKD diet...

5 days per week this diet is high fat, moderate protein, and as close to zero carbs as possible. The remaining 2 days are moderate protein, high carb, low fat, and are used to replenish your muscle glycogen. This allows the body to use your dietary & body fat as energy, while saving the glycogen for heavy lifting.

The way I do it is as follows:

Figure out how many calories your body needs, then apply the calorie deficit you want to start out with to that number.

Next figure out how much lean mass you have by testing your body fat, this number will tell you how much protein you'll need to take in. For example, if you were 200lbs and 10% bodyfat, your lean mass would be 180lbs, which would mean you need to take in 180 grams of protein. To figure the number of calories your protein totals out to, multiply that number by 4 (in the case of our example, it would be 180 x 4 = 720 calories), then subtract that number from your calorie requirements. The remaining calories will be from fat.

I'm sure that there are many other ways to approach this diet, but this is the way I did it during my last cut, and so I'm sticking with it. :>

DAY 153
-CKD+IF Day 10-

Workout today was great. Decided to switch things up and do a pre-exhaust on my delts before moving in for some overhead pressing, and boy did it kick my ass! My joints & tendons are definitely enjoying the break away from the really heavy stuff, but strength is holding out pretty good. The 12+ hours fasting and lack of carbs is still challenging my endurance though. Even still, it's nothing that I can't handle!

Something else I wanted to note is that this morning when pinning my right quad, I definitely hit some scar tissue, because I had to press down fairly hard to get the job done. Seconds after pinning, I felt a slight tightening around my throat along with a very mild irritation which probably would have compelled some people to cough. I'm pretty sure this is what people call the 'tren cough', but it wasn't even a big deal at all, and lasted less than a minute or two at most. I think the primary reason for it was piercing the scar tissue which likely allowed a tiny amount of gear to enter my bloodstream.

So either I've just experienced the infamous 'tren cough' or you motherfuckers have infected me with your damned placebo!



8:50AM-10:55AM


Side Delt Dumbbell Raise
10 x 10
15 x 10
20 x 10
30 x 10
40 x 10
40 x 10
40 x 10

Rear Delt Dumbbell Raise
25 x 10
35 x 10
45 x 10
50 x 10
60 x 10

Front Delt Cable Fly (think cable crossover with the pulley set low)
30 x 20
30 x 20
30 x 20

Behind the Neck Barbell OHP
bar x 20
95 x 10
135 x 10
155 x 10
185 x 10
205 x 10
225 x 5

Front to Backs (alternating from front ohp to btn without rest)
135 x 20
135 x 20

Trap Bar Shrug (all slow reps w/5 sec contractions on last reps)
135 x 10
225 x 10
315 x 10

Barbell Shrug (same intensity as trap bar shrugs)
315 x 10
315 x 10
-no rest-
KK Row (light weight, but the contractions were ridiculous and extremely focused)
135 x 20
135 x 20

Reverse Pec Deck Fly (5 sec contraction on last reps)
120 x 20
150 x 15
170 x 10

Diet is still the same ...4 meals, all chicken breast (total of 24oz) and olive oil, but I subbed out the avacado for peanut butter today. Also picked up a new crock pot (a BIG one), and cooked up 10lbs of chicken in it ...it came out sooooooooo good.

However, I'm very hungry right now and the weekend can't get here fast enough.

Originally Posted by gracian1601

DAY 153
-CKD+IF Day 10-

Workout today was great. Decided to switch things up and do a pre-exhaust on my delts before moving in for some overhead pressing, and boy did it kick my ass! My joints & tendons are definitely enjoying the break away from the really heavy stuff, but strength is holding out pretty good. The 12+ hours fasting and lack of carbs is still challenging my endurance though. Even still, it's nothing that I can't handle!

Something else I wanted to note is that this morning when pinning my right quad, I definitely hit some scar tissue, because I had to press down fairly hard to get the job done. Seconds after pinning, I felt a slight tightening around my throat along with a very mild irritation which probably would have compelled some people to cough. I'm pretty sure this is what people call the 'tren cough', but it wasn't even a big deal at all, and lasted less than a minute or two at most. I think the primary reason for it was piercing the scar tissue which likely allowed a tiny amount of gear to enter my bloodstream.

So either I've just experienced the infamous 'tren cough' or you motherfuckers have infected me with your damned placebo!



8:50AM-10:55AM


Side Delt Dumbbell Raise
10 x 10
15 x 10
20 x 10
30 x 10
40 x 10
40 x 10
40 x 10

Rear Delt Dumbbell Raise
25 x 10
35 x 10
45 x 10
50 x 10
60 x 10

Front Delt Cable Fly (think cable crossover with the pulley set low)
30 x 20
30 x 20
30 x 20

Behind the Neck Barbell OHP
bar x 20
95 x 10
135 x 10
155 x 10
185 x 10
205 x 10
225 x 5

Front to Backs (alternating from front ohp to btn without rest)
135 x 20
135 x 20

Trap Bar Shrug (all slow reps w/5 sec contractions on last reps)
135 x 10
225 x 10
315 x 10

Barbell Shrug (same intensity as trap bar shrugs)
315 x 10
315 x 10
-no rest-
KK Row (light weight, but the contractions were ridiculous and extremely focused)
135 x 20
135 x 20

Reverse Pec Deck Fly (5 sec contraction on last reps)
120 x 20
150 x 15
170 x 10

That was not the tren cough. It's anything but mild.

You're strong dude!

haven't had a chance to follow your log as close as usual.

what are ur current goals? i.e. get stronger, bigger, ripped-all of the above.

and what is your current weight and what weight are you trying to achieve?

i'll have to go back and catch up later on.

What position are you in when performing rear delt DB raises?

Originally Posted by milkhouse

That was not the tren cough. It's anything but mild.

You're strong dude!

Yeah, it was probably just a fluke, but I figured since it happened just after pinning I would mention it.

Originally Posted by jayisk

haven't had a chance to follow your log as close as usual.

what are ur current goals? i.e. get stronger, bigger, ripped-all of the above.

and what is your current weight and what weight are you trying to achieve?

i'll have to go back and catch up later on.

The goal right now is to get ripped, considering my current diet I think that getting bigger and stronger is pretty much out of the question ...for now I'm just trying to maintain as much size and strength as possible as I slash bodyfat. No real goal on bodyweight, I used to focus on it way too much and got fat doing that. However, I do think that 235-250 @ 8% or so would look killer on my frame.

I have to admit that getting on the scale right now is disheartening. This morning has me at 225lbs which is a huge drop in just under 2 weeks time, but I know that my carb up on Saturday & Sunday will probably bump that back up some.

Feeling like I'm at the point where my size is way down because of the lack of sodium & glycogen, and the optical illusion that comes with cutting hasn't kicked in yet, but like I'm on the tipping point of that happening.

Originally Posted by PHNewbie

What position are you in when performing rear delt DB raises?

I do my rear delt raises while leaning over a bench. Sometimes I like to do them keeping tension on the muscle and just pump out the reps, but most times I let the dumbbell drift forward just a little and pause as it stretches me out on the bottom before squeezing it back up.

Originally Posted by gracian1601

I do my rear delt raises while leaning over a bench. Sometimes I like to do them keeping tension on the muscle and just pump out the reps, but most times I let the dumbbell drift forward just a little and pause as it stretches me out on the bottom before squeezing it back up.

BEST REAR DELT EXERCISE imho

DAY 154
-CKD+IF Day 11-

Damn I am spent. Squats really put a beating on me today, and even from the start my hip flexors felt a bit sore for some reason. Still manned up and got it done though, banging out more reps with 315 and 405 than last week. Also still working on my depth, and took a video hitting 405. Back was caving a bit with the 405, probably still recovering from deadlifting for the first time in months 2 days prior, but still not too bad. During my last cut I couldn't even hit 315 for a single, so I'm still pretty satisfied with how things are rolling along.

Another thing I'd like to note is that I finally seem to be getting some really great contractions on my calf raises, and think that they might actually start growing now!




9:00AM-10:55AM


Barbell Squat
135 x 10
225 x 10
275 x 10
315 x 12
365 x 5
405 x 3
405 x 3



Seated Calf Raise
45 x 10
80 x 10
105 x 10
130 x 10
130 x 10
130 x 10
130 x 10

Seated Leg Curl
80 x 10

Decided to give these lying dumbbell leg curls I see Keith making his clients do a try today, and aside from it being kind of a pain to get the dumbbell into place at the start, these fuckers definitely delivered some wicked contractions.

Lying Dumbbell Leg Curl
30 x 10
30 x 10

Leg Extension
150 x 10
150 x 10
150 x 10

Machine Crunch
100 x 20
100 x 20
100 x 20

Cardio
5 minutes on the treadmill with max incline @ 2mph, then 5 more minutes with no incline @ 3mph.

Showoff

Originally Posted by spinyvegeta

Showoff

pfft ...I have to label the video ckd+fasted to make myself not feel like a total weakling.

:sadcuttingpandaissad:
(and hungry)

You're kicking ass, G! Keep killin' it! I'm starting Tren on Monday (oh, shit!)

Originally Posted by gracian1601

pfft ...I have to label the video ckd+fasted to make myself not feel like a total weakling.

:sadcuttingpandaissad:
(and hungry)

M hungry too and I'm just eating at maintenance

form was alot better on those first two reps compared to some of the vids i have seen of you squatting... great work brother

Originally Posted by PCTHATER

form was alot better on those first two reps compared to some of the vids i have seen of you squatting... great work brother

Thanks bro, I'll definitely keep working on it!


DAY 155
-CKD+IF Day 12-


Pushed the tempo a bit with today's workout. Arms were definitely looking pretty sick today despite the lack of glycogen. Tendons in my left arm were aggravating me though, especially on those overhead extensions and barbell curls, so I didn't go hog wild with them. Even with today's soreness, my tendons are definitely still recovering nicely with this break away from the really heavy stuff, but I picked up another bottle of Achilles to go with my Joint Force the other day to help speed this process along. Hopefully it'll start working it's magic soon, and help me finally move past this shit.

Confirmed something I suspected during my last cut today ...don't take Accelerant with a multi-vitamin! I normally take my multi with my first meal, but decided to take it with my Accelerant this morning, and sure as shit it made me puke. Wont be doing that again!

Also switched my carb-up days around a bit. I'm going back to using Friday/Saturday for carbing up, instead of Saturday/Sunday. My reasoning behind this is that I'd rather pound some carbs after my last workout so that it gets sucked straight into the muscles ...especially considering that my last workout of the week is always arms!

So today I kicked things off with some strawberries in the morning to get some glycogen in my liver ...getting me ready for the switch out of ketosis, followed by a protein shake using muscle milk and low-fat mint cookie crunch ice cream. As many of you know, I don't normally do protein shakes, but I picked some containers of muscle milk up for super cheap at the store a while back, so I'm putting them to use as my Friday pwo.



8:20AM-9:15AM


2 Handed Dumbbell Overhead Extension (superset with barbell curls)
35 x 10
50 x 10
75 x 10
100 x 10
120 x 10

Barbell Curl
30 x 10
40 x 10
60 x 6
80 x 6
90 x 6

Rope Pushdown (superset with 1-arm behind the back cable curls)
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12

1-Arm Behind the Back Cable Curl
40 x 12
40 x 12
40 x 12
40 x 12
40 x 12

1-Arm Neutral Grip Pushdown (superset w/1-arm cable hammer curls)
40 x 15
40 x 15
40 x 15 (5 second contraction on last rep)

1-Arm Cable Hammer Curl (haven't been able to do hammers in forever, felt great being able to do them again!)
50 x 10
50 x 10
50 x 10 (5 second contraction on last rep)

E-Z Bar Skull Crusher (superset w/reverse barbell curls)
95 x 12 (last 2 reps were paused for 3 seconds before squeezing them back up)

Reverse Barbell Curl
55 x 12 (5 second contraction on last rep)

Good progress, but you squat so high it makes.me wonder why bother even squatting?? I mean its really like a quarter depth.. bad for your knees your back and everything.. use a box and sit back all the way with an erect spine.. it will help with the hip flexibility that you clearly lack.. you are also going way heavier than what your legs are capable of

Originally Posted by ezjax

Good progress, but you squat so high it makes.me wonder why bother even squatting?? I mean its really like a quarter depth.. bad for your knees your back and everything.. use a box and sit back all the way with an erect spine.. it will help with the hip flexibility that you clearly lack.. you are also going way heavier than what your legs are capable of

Not that I'm anything special, but maybe you should focus on your own physique before trying to give me advice on mine.

Originally Posted by gracian1601

Not that I'm anything special, but maybe you should focus on your own physique before trying to give me advice on mine.

Lol. Hey Gracie, I got some advice for you about bending ur knees as well