Day 8 – Stimulate Don’t Annihilate

Day 8 – Stimulate Don’t Annihilate


2x 15-20 External Cable Rotation

2x 15-20 Internal Cable Rotation

5x 12-15 Cable Face Pulls

5x 12 Cable Bent Over Seated Fly

5x 10-12 Cable Side Raise

5x 12-15 Cable Front Raise

5x  12-15 DB Shoulder Press

5x 15 DB Shrugs


Today is extremely high volume but I want to make sure that I stimulate and train my shoulders thoroughly. My schedule was busy today at work and I unfortunately didn’t have time to do my cardio today. I did find some unique foods on sale in the grocery store that I picked up today. Bockwurst (veal sausage) and Braunschweiger (liver pate with bacon added). These things may sound gross to some but what you need to understand is when you are doing the ketogenic diet, you need to find the fat. Whenever I go to the grocery store, the first thing I do when finding new foods is look at the nutritional label. I first look at the carbohydrate and fiber content and I make it a rule of thumb to keep it 2-3 grams of net carbs per serving. Then I look at the fat per serving and then look at the protein. Most of the foods I pick up have a minimum of a 2-1 ratio between fats and protein. So if something has 8 grams of protein per serving, that food has to have near 16 grams of fat for me to buy it. This isn’t always the case but fat is what I search out. Liver actually has a lot of minerals and vitamins that are good for you. Some of them are Iron, Vitamin B12, Vitamin A, Folate, Choline, Zinc, Methionine, and Selenium. Try it out if you never have. You may find out that it’s something you like.

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