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gregnb
Tue, Feb-19-02, 10:23
I'm doing a varied ketodiet.. i'm not carbing up at all because I don't really need it. I don't feel weak in my workouts so i don't see the point of carbing up. anyway here is my routine.. is this over-training? should i see some loss with this?

day 1 - legs

Squats: 3 x 8-10 reps
stiff-legged deadlift: 2 x 8-10 reps
leg press (sled): 2 x 8-10 reps
calf raises on little machine: 2 x 8-10 reps

day 2 - off

day 3 - chest, shoulders, triceps, abs


Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
dumbell flys: 2 x 6-8 reps
day 4 - off
day 5 - back, biceps
day 6 - off
day 7 - off
gregnb
Tue, Feb-19-02, 10:33
I don't carb up at all because i don't feel the lack of energy. Here is my 3day split routine i do:

day 1 - legs

Legs:

Squats: 3 x 8-10 reps
stiff-legged deadlift: 2 x 8-10 reps
leg press (sled): 2 x 8-10 reps
calf raises: 2 x 8-10 reps



day 2 - off

day 3 - chest, shoulders, triceps, abs


Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
dumbell flys: 2 x 6-8 reps


Triceps

Rope Extensions: 2 x 8-10 reps
Cable Pushdowns: 2 x 8-10 reps
Lying Triceps Extensions: 2 x 8-10 reps


Shoulders

Military Press in smith: 3 x 8-10 reps
Seated Dumbbell Press: 3 x 8-10 reps
Machine Lateral Raises: 3 x 8-10 reps
shrugs: 3 x 8-10 reps

day 4 - off

day 5 - back, biceps

Biceps

concentration curls: 2 x 6-8 reps
cable curls: 2 x 6-8 reps
Hammer Curls: 2 x 6-8 reps
Barbell Preacher Curls: 3 x 8-10


Back

Deadlifts: 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Wide-Grip Behind-the-Neck Pulldowns: 2 x 10 reps
complex rowing: 2 x 10 reps

day 6 - off
day 7 - off
gregnb
Tue, Feb-19-02, 10:34
hit submit by accident. reposted full routine.. sorry about this
Trainerdan
Sat, Feb-23-02, 16:48
Your routine looks solid. Nice to see someone still believes in squats and deadlifts ... :)

As for seeing fat loss, I think we need to know a little more info. The weight training will produce lean mass (especially THAT routine), which will indirectly generate fat loss via increased metabolic rate.

To get the full picture, we would need to know things like hieght, activity level, cardo work performed, caloric intake, etc.