Your intake of 40% carbs re to total intake is well within the range of what is considered to be 'low' carb. Same for my intake which is more or less around 30-35% . The main difference between us is that I chose to keep protein relatively low at around 25-30%, so that there's more space for yummy fats.
I'm starting to feel that the fats are no longer as much needed for fuel as they used to be. But just are a way to make a diet more pleasant and have more choices. Quite weird after having thought to be a permanent low-carber. Even though 40% carbs isn't strictly normal intake, it feels like a lot after all those years. Everything is relative I guess.
But now my workout.. brought to you and powered by.... marshmallows
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Monday May 19
Funky Times 2-3A1 @ NoNonsense Gym
all weights in kilograms
DYNAMIC STRETCHING
The usual exercises, except the ones w a ball, since there isn’t any in this gym.
And a few skips of the rope, as I found a jumprope in the gym. Will see if I can find time to do a bit of it.. asked gym owner about it, and he said the trick was to be already in the air before you hear the rope hit the floor.
A1
chins
BWx4 (mixed grip)
BWx2-2 (UH grip – mixed grip)
B1
T-bar row w a narrow grip V-handle
32,5x10 – 35x10 (+3)
37,5x8 (+2) – 40x7 (+2)
42,5x6 (+2) – 45x6
Needed body-English to get the last rep up . T-bar rows are way harder than BB BORs.
Should have used higher weights, but then again, last time I got to 4r for 42.5kg, so this is just a fast progression.
B2
1-legged leg press
45x13
40x15 for each leg
C1
seated cable row
35x10 (-2)
40x13 (+4)
48x8
C2
lying leg curl
7x14 (+2) – 13 (+1)
D1
lat pull down
30x13
40x7
E1
good moning machine
15x11
20x12
Last time I tried the 5 & 10kg settings. Both were easy. From those 2, only the 20kg felt harder, but only because of the painful stretching of the hammies.
ODD EXERCISES
Excercises You've Never Tried Before #16
Integrated Trunk Drills
Description: Here's a core/trunk drill that's an oldie but a goodie. Get into a push-up position on the ground. Keeping the body totally flat, raise one arm up. Ideally raise it to parallel to the ground in front of you, taking five seconds from take-off to landing. Bring the first arm down, then do the same with the other arm. Now try five second holds with one leg up, then the other. Lastly, raise the opposite arm and leg at the same time.
By the end of the sequence, you'll have performed a total of six 5-second reps. You may want to repeat this cycle one or more times. Remember to keep the body flat, not allowing the hips to sag down.
Practice: just got to 1 miserable rep for each one, viz. 1 for each arm and 1 for each leg and then the one for left arm + right leg and vice versa. This is so much harder than it looks.
Opinion: good drill for balance & abs. Just a boring one (at least for me, most ab exercises are boring).
CARDIO
500m on rowing ergometer
86W (-3) 587kcal/hr (-5) – 11.392m/hr
General: feeling good. Very happy with decision to eat a ton of carbs the night before, even though it felt like ‘cheating’ .. well it was actually. The quinoa I’d planned to eat, got ditched as I made chicken liver with it and that tasted so yucky I threw it away and couldn’t be bothered eating quinoa again, but instead dived into the marshmallows and dried fruit.. feel great on it and had a good workout
. Wasn’t tired also thanks to taking Stamina with me, just sore (from previous leg WO) at the end.
Training statistics
Volume: 8706 (+1082)
# of sets: 25 (+3) # of reps: 229 (+50) - avg reps/set : 9,2 (+1,1) - kg/rep : 38,0 (-4,6)