Training Log – Wednesday, May 21, 2025

Overview

I trained for 80 minutes today. Everything was rest-pause style, kept the intensity high. Walked to the gym (45 minutes), trained, then walked to work.

Session Details

• Style: Rest-pause throughout
• Focus: Legs + Core
• Cardio: 30 minutes stationary bike post-workout
• Condition: Low-carb, fully keto-adapted

Workout Summary

• Barbell Squat
  4 sets × 2–15 reps
  Top set: 15 reps at a high load
• Dumbbell Step-Ups
  3 sets × 3–6 reps each leg
• Dumbbell Romanian Deadlift
  3 sets × 8–12 reps
• Barbell Calf Raise
  3 sets × 12 reps
• Leg Extension Machine
  4 sets × 12 reps
• Seated Leg Curl Machine
  4 sets × 6–15 reps
  Top set: 6 reps at a heavy load
• Hanging Leg Raise
  3 sets × 30 reps
• Weighted Plank
  1 set × 1:06 duration
• Weighted Crunch
  1 set × 40 reps
• Stationary Bike
  30:00 steady-state

Nutrition

Estimated Intake:

• Calories: ~4000 kcal
• Protein: ~360g
• Fat: ~328g
• Carbohydrates: ~36g (trace)

Food Sources:

• Pork roast, ground beef, bacon
• Chicken thighs, pork chops, steak
• Cheese, Greek yogurt, whey isolate
• Sausages, cottage cheese
• Avocado, almond milk, margarine
• Pecans, flaxseed
• Spinach, broccoli, bell peppers, onions
• Keto desserts (homemade)

Reflection

The output was high, and recovery has been solid. With this kind of intake and training volume, body composition keeps shifting in the right direction. Enough protein to support muscle. Enough fat to stabilize hormones. Carbs low enough to stay fat-adapted and lean.

Nothing needs changing yet. But I’ll adjust if needed:

• If fat loss stalls, I’ll trim fats slightly
• If performance drops, I’ll add a small clean refeed
• If sleep gets choppy, I’ll look at timing and micronutrients

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

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