Had 2 rest days .
Saturday was rest day 1 - did my 20 minutes of cardio on the eleptical at 24 hours fasted . Also a lot of body weight squats and some core .
Sunday was rest day 2 - did my 20 minutes of cardio at 25 hours fasted ( bike ) .
Went to the gym yesterday at 18 hours fasted for shoulders
Workout
Shoulders
Barbell upright row
30 lbs 30 reps
70 lbs 12 reps
90 lbs 12 reps
Dumbbell shoulder press
40 lbs 12 reps
60 lbs 9 reps
60 lbs 7 reps, 20 sec rest, 35 lbs 5 reps
Smith machine shrugs
135 lbs 20 reps
3x 205 lbs 12 reps
Rear delt machine
70 lbs 18 reps
90 lbs 12 reps
80 lbs 10 reps
Seated calf raises
45 lbs 12 reps
4x 90 lbs 12 reps
Followed by 20m cardio ( bike )
Today was arms , went to the gym 19 hours fasted .
Workout
Arms
Rope triceps extension
44 lbs 15 reps , rest and go until 20 reps
3x55 lbs 6 reps , rest and go until 10 reps
Ez barbell curls
30 lbs 15 reps ( wide grip ) 30 sec rest,
30 lbs 10 reps ( close grip )
2x 50 lbs 12 reps ( wide grip ), 30 sec rest,
30 lbs 10 reps ( close grip )
Dumbbell tricep extension
1x 20lbs 12 reps per arm
2x 30 lbs 8 reps per arm
Dumbell hammer curl ( one arm at a time )
3x 30 lbs 12 reps per arm
Followed by 20m cardio ( bike )
Added some pics of last couple days food .
Keeping track of my ketosis with keto strips daily .
In regards to cardio I have been doing it with a heart rate of around 150 . Would you recommend going down to 130 heart rate for the cardio ?
Thank you for all the comments and input EVO family !