High-Frequency Lifting, Intermittent Fasting & The Ketogenic Diet

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Haha! Plus More Volume…

Sets x Reps x Weight in Pounds

Bodyweight: 208 (whoa)

Overhead Press: 3 x 3 x 180; 10, 6 x 135

Barbell Rows: 3 x 5 x 185

Wide Grip Pull Ups: 3 x 5 x Bodyweight

Dips: 2 x 10 x Bodyweight

Dumbbell Curls: 3 x 5 x 30s

Big win on the overhead press today, nailed the 3 x 3 and felt like there were a couple reps left in the tank.  It was with the suspected “heavy” bar, but with the lone set of bumper plates (which I suspect might be light).

Net-net, I don’t think it matters that much so I’m going to take the win.

Come to think of it, I ought to be closing in on a 1 x bodyweight press.

I’ve been thinking for a while now about having a “high” volume day.  I like higher-frequency lifting, but do miss the pump.

I also decided to straighten out my barbell row at a lighter weight.  I was getting sloppy.  Sometimes you just gotta work that mind-muscle connection and force blood into the muscle, brah.

In the past, I’d try high-frequency & high-volume but would just get injured.  I noticed a lot of the youtubers doing the high-frequency training (Gabe Malone, Damien Pezutti, Clarence0) tend to stick to just a few high-weight work sets and only occasionally have a high volume session.

All-in-all a good workout, think I’ll stick to it once a week and use it as an excuse to eat a big meal.

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Name: liftfastketo@gmail.com

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