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gymwrenchwv said:
The number one problem with pull up plans:

They're usually designed to help you increase the number of chins you can do, not increase muscle mass. While doing a lot of chin-ups looks cool, we'd rather stretch out our T-shirts than turn into that skinny guy at the gym who can do a lot of chins and not much else.

Just read this on another site. Hahahahaha
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That's bunk. What site was that on?
 
gymwrenchwv said:
I don't see sugar and assume the plague but I try avoiding refined sugars. Correct?? But the reason for my asking was I seen a protein bar today. 3 grams sugar. 19 grams sugar alcohol. How's that play into healthy for my diet ?? Is it = to 22 g refined sugars from one bar??
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The cal count is going to be determined by the type of sugar alcohol. If it is erythritol, it is absorbed by the small intestine and secreted in your urine, unchanged, therefore contributing zero calories. So, it's extremely sweet, but is not a source of energy at all.
 
gymwrenchwv said:
The number one problem with pull up plans: They're usually designed to help you increase the number of chins you can do, not increase muscle mass. While doing a lot of chin-ups looks cool, we'd rather stretch out our T-shirts than turn into that skinny guy at the gym who can do a lot of chins and not much else. Just read this on another site. Hahahahaha
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Lots of bad info there. Just sayin.
 
RegisterJr said:
Personally, I don't count micronutrients. If it fits my caloric goal and macronutrients, I eat it.
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micro construction is the next step in the evolutionary chain..
macros basic; micros of those macros more advanced
you gotta learn how to walk, before you learn how to ride


what in sam hill blazes is going on in this thread these days?
it's going to hell in a handbasket
 
iparatroop said:
The cal count is going to be determined by the type of sugar alcohol. If it is erythritol, it is absorbed by the small intestine and secreted in your urine, unchanged, therefore contributing zero calories. So, it's extremely sweet, but is not a source of energy at all.
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okay your turn to be chastised
sugar alcohols most certainly have calories; FDA just does not recognize them nor require to be counted on label
fact is, I think most SAs have anywhere from 2.2 to 2.8cals per gram, iirc
them things are nasty too - turn my gut, give me squirts


EDIT: ooops, I see you already figured this one out
nothing like kicking a dead horse eh?
:D
 
I don't know how to double quote like u guys do but I didn't think it was good advice either. It's why I laughed. It was on tnation
 
I guess it's good I've never heard of it.
 
Gotta completely off the wall recipe for some crockpot chicken I'm starting tonight. Hoping I'm making a winning combo. Should be done and tested by lunch tomorrow. If it's a success I'll post recipe in full. If it's garbage then back to the drawing board for some reworking.
 
gymwrenchwv said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=95602"/> Boom. Now it's out. Homemade turkey meatballs Uncle bens rice Hb egg Brussel sprouts.
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Turkey meat ball recipe:

2 lbs 97% fat free turkey.

6 tbsp egg whites

1 piece Ezekiel bread

Onions and mushroom

2 minced garlic cloves

Combine above ingredients in a large bowl and mix by hand. Works easier if u toast and Crumble the bread for the mix.

Make 1.5 oz meatballs by hand and bake at 375 for 40 mins. A lil less time would do but I like mine a lil crispy. And of course pre-season before cooking to ur liking.

Makes about 25 meatballs. So adjust according to a size that serves u best.
 
My my we have been busy while I was asleep. Indeed it's the squats. But I learned from happy Gilmore " it's all in the hips"
 
Bout to head to the gym. Waited a lil while for the sun to do its job. -21 when I got up today. Brrrrrr. But I'm done waiting. Today is tire flip day but might get passed on. Off to get big(er). In the right ways hopefully lol
 
Just finished my work out. Sitting in the car trying to catch me breath. Today was mostly compound movement day. My a$$ is kicked. Gotta grab some groceries for breakfast then I'll get the routine up. Today was the first day in a long time I didn't think I was gonna make it to the end of my planned workout. But f $& k that. I made it. :-))
 
Today's routine: I usually break my routine post into warm up and work out. Trying to incorporate mostly compound movements today I don't know that separating the two would be an accurate statement. By that I mean everything was challenging not just to get a fresh start to things. But this is how the day went:

No clue what these would be called but this was my first movement. I took two 45lb bars. Put the ends evenly in the corner , stood at the opposite ends grabbing right under the weight stop. Squatted and rested the bars on my shoulders. When I came up and fully extended my body was at about a 45 degree angle. I forced the extension out till I felt my core stretching. I came up in an explosive movement and returned to squatting as slow as possible.
3 sets x 10

Bulgarian split squats
3 x 10 @ 50

Dead lifts 3 x 10 @ 135

Farmers carries. Up and back making one set. 90 ft one way
3sets. 80lb dbs

Man makers 3 x 5 @ 15

Now right here I was feeling pretty taxed. But pushed through and finished what I had planned. I found it quite challenging for me

Gorilla crunches 3 x 10

Plate push/medicine ball squat slams ss 90ft w/45 lb plate/ 10 slams with 10lb ball. 2sets

30 mins cardio. 15% incline at 3.5 mph

6 mins ab circuits. No rest
 
Can you explain Bulgarian Squats and Gorilla Crunches?
 
RegisterJr said:
Can you explain Bulgarian Squats and Gorilla Crunches?
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Absolutely. Bulgarian split squats are where u put one leg behind u on a bench. Using it for balance not any weight support. Holding dumbells , in a neutral grip , do sets evenly rotating legs. Make sense??

And gorilla crunches are a name that was passed along to me. Don't know if it's actually right. But they go like this:

Holding a narrow neutral grip for a pull up position raise ur knees to ur chest just like a hanging crunch but don't stop there. Continue the movement roll ur body back a lil and extend ur feet straight up between ur arms then back down into a full hang position. While ur legs r extended it kinda looks like an upside down dip position. If u YouTube " skin the cat. It's a lot like that movement only u don't make a full rotation and point ur feet back at the ground. Make sense??

If neither do lemme know and I'll try and explain better
 
So the crockpot chicken I been working on since last night is about done. Lil taste taste so far. Not the taste outcome I thought. But not bad. Gonna finish putting a complete meal together then I'll post its success or failure
 
gymwrenchwv said:
Absolutely. Bulgarian split squats are where u put one leg behind u on a bench. Using it for balance not any weight support. Holding dumbells , in a neutral grip , do sets evenly rotating legs. Make sense??

And gorilla crunches are a name that was passed along to me. Don't know if it's actually right. But they go like this:

Holding a narrow neutral grip for a pull up position raise ur knees to ur chest just like a hanging crunch but don't stop there. Continue the movement roll ur body back a lil and extend ur feet straight up between ur arms then back down into a full hang position. While ur legs r extended it kinda looks like an upside down dip position. If u YouTube " skin the cat. It's a lot like that movement only u don't make a full rotation and point ur feet back at the ground. Make sense??

If neither do lemme know and I'll try and explain better
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Yes on the squats.

HOLY HELL, this (Invalid Link Removed) looks tough!
 
RegisterJr said:
Yes on the squats. HOLY HELL, this (Invalid Link Removed) looks tough!
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It's super hard. But I don't make the full rotation. Once I'm hanging upside down I extend my legs straight up until my body is locked then return to starting position. 3x10 is he$&. Especially the last 5 of the last set. Ouch.
 
Invalid Link Removed

Well here's a preview of my crockpot chicken

1/2 cup brown rice on the bottom
1/2 cup of the chicken I made
Some carmelized onions I cooked with 1/2 tbsp sesame oil.
Time for the taste testing. If it's good I'll post recipe and cal/macro content in full
 
gymwrenchwv said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=95634"/> Well here's a preview of my crockpot chicken 1/2 cup brown rice on the bottom 1/2 cup of the chicken I made Some carmelized onions I cooked with 1/2 tbsp sesame oil. Time for the taste testing. If it's good I'll post recipe and cal/macro content in full
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Wow. Much better plated up with the combination of all ingredients than I had expected after tasting the chicken by itself. But here's the recipe. I'll divide the chicken that's left into equal servings so I can get good cal/ macros. But this was in the pot:

3- four oz 97% fat free chicken breasts

1 cup almond milk

4 tbsp all natural crunchy peanut butter

2 tbsp of something called Asian 5 spice
Anise, cinnamon, ginger, star anise,& cloves are those 5.

1 tbsp Bragg liquid amino seasoning.

The rice was uncle bens brown rice with 2 tbsp of smokey hibachi seasoning.

The carmelized onions was about 1/4 of a large onion cooked with. 1/2 tbsp sesame oil then added a lil garlic salt and cracked peppercorn.
 
gymwrenchwv said:
Wow. Much better plated up with the combination of all ingredients than I had expected after tasting the chicken by itself. But here's the recipe. I'll divide the chicken that's left into equal servings so I can get good cal/ macros. But this was in the pot:

3- four oz 97% fat free chicken breasts

1 cup almond milk

4 tbsp all natural crunchy peanut butter

2 tbsp of something called Asian 5 spice
Anise, cinnamon, ginger, star anise,& cloves are those 5.

1 tbsp Bragg liquid amino seasoning.

The rice was uncle bens brown rice with 2 tbsp of smokey hibachi seasoning.

The carmelized onions was about 1/4 of a large onion cooked with. 1/2 tbsp sesame oil then added a lil garlic salt and cracked peppercorn.
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Sounds as good as it looks.
 
gymwrenchwv said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=95634"/> Well here's a preview of my crockpot chicken 1/2 cup brown rice on the bottom 1/2 cup of the chicken I made Some carmelized onions I cooked with 1/2 tbsp sesame oil. Time for the taste testing. If it's good I'll post recipe and cal/macro content in full
Click to expand...

Ok so here's a serving and macro breakdown. As best I could figure. Added all ingredients then divided into 5 , 1/2 cup servings from the crockpot. Realized the impact is much lower than expected so would suggest at least a 1 cup serving of the chicken

Crock pot 1 cup serving
Cals:256
F:16
C:5
P:32

Rice 1/2 cup serving
Cals:85
F:1
C18
P:2

Onions ( from sesame oil)
Cals: 38
F: 3.5
C:0
P:0

For grand totals of
Cals:341
F:21
C:23
P:34

I also had Brussel sprouts and a hard boiled egg in addition to the above but there macros aren't the same mystery of my crockpot chicken.
 
I too used to drift off to sleep listening to music, zeppelin being one of the bands I listened to back then
sleep well and recuperate, young wrench, and get ready to do it all over again tomorrow
 
Up and at it. Getting prepped for the gym. Few things I wanted to update first:

1- px black/alc stack: still working quite efficiently at the 1-1 dose instead of the 2-1 dose. Body fat % and weight both down since the start of this product. Probably about 2 weeks in and am pleased. Even though numbers are down that was not my intended goal per say. My goal was using it to control my appetite. Also still working well. But the punch combo is always a plus. :-). Hard numbers to track losses soon.

2-elbow issues- it's kinesiology tape over cuff by a mile at this point. Hate the repetitive cost of the tape,which isn't bad, when a cuff is a one time deal. But you can get a months worth of tape for about 20$

The second thing that's helped I was taught recently with a lil ingenuity on my own. Rogue makes " voodoo floss bands" well I emailed them and found out they are just latex bands u wrap on sore joints/muscles. Well there's two sets 25$/30$. I went to wal marts and bought a 3 pack of yoga stretch bands( the exact same thing) 7$. So if ur thinking about the floss bands I'd try these first. Just my .02 also u can find YouTube videos of every possible way to use the bands to relieve pain/soreness

3-the road to self improvement. Like Dave told me last night. Winning. Twice. Stoked for what's been changed , and the changes down the road.
 
gymwrenchwv said:
The second thing that's helped I was taught recently with a lil ingenuity on my own. Rogue makes " voodoo floss bands" well I emailed them and found out they are just latex bands u wrap on sore joints/muscles. Well there's two sets 25$/30$. I went to wal marts and bought a 3 pack of yoga stretch bands( the exact same thing) 7$. So if ur thinking about the floss bands I'd try these first. Just my .02 also u can find YouTube videos of every possible way to use the bands to relieve pain/soreness
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Hmm. I was just looking through their bands this past weekend and didn't see those. I'll have to look at a different location.
 
RegisterJr said:
Hmm. I was just looking through their bands this past weekend and didn't see those. I'll have to look at a different location.
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If I ever kept the box to anything I'd send u a pic. But it's a box of 3. 48" bands. All dif res. one blue , one red , and one purple. Almost 100% positive the box called them yoga stretch bands.
 
Good day in the gym. Like I said a few days ago I'm gonna maintain weight for most lifts but increase a couple reps so my 5x5 has changed a little.

Warm up:
Clean into squat into ohp. If that makes sense
3 x 10. Just the bar. The movement for the clean is very awkward for me. So until I have that comfy feeling no weight.

Ab circuit
3 mins no rest.

Seated calf raise/reverse neck raises
4 x 10 @ 120/40

Work out:
Decline rotating fly
3 x 7 @ 65
2 x 5 @ 65

Incline fly
5 x 7 @ 50

Seated ISO bp
3 x 7 @ 185. Banded(75)
2 x 5 @ 185. Banded(75)

Decline bb press
1x8 @ 135
1 x 6 @ 185
1x5 @ 210
2x5 @ 225

Incline smith press
5 x 5 @ 115. Banded(75). Chained(25)

Flat bench bb guillotine press. My first attempt.
5 x 5 @ 95,115,135,135,135

Standing cable fly
Handles at top. 5 x 6 @ 80
At bottom. 5 x 6 @ 80
 
iparatroop said:
Not sure how much you know about cleans, but look into the burgener warmup. It'll teach you proper technique.
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Watched it. They just using 2 inch PVC to practice huh?? At least what I watched. But now I'm not sure I was doing it right at all. I thought u stopped at shoulder level after the rotation at the top. At least I have been. He's going all the way over head. Is that a true clean??
 
gymwrenchwv said:
Watched it. They just using 2 inch PVC to practice huh?? At least what I watched. But now I'm not sure I was doing it right at all. I thought u stopped at shoulder level after the rotation at the top. At least I have been. He's going all the way over head. Is that a true clean??
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Yeah, two inch PVC. Overhead is the snatch. The first six movements are the same though and focus on triple extension. On the second pull your thrusting the elbows hard under the bar and receiving the weight on your delts (not clavicle). There's a ton of other videos on proper clean form. My bad on the burgener warmup (although it's still a great teaching tool for 1-6)
 
iparatroop said:
Yeah, two inch PVC. Overhead is the snatch. The first six movements are the same though and focus on triple extension. On the second pull your thrusting the elbows hard under the bar and receiving the weight on your delts (not clavicle). There's a ton of other videos on proper clean form. My bad on the burgener warmup (although it's still a great teaching tool for 1-6)
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U good. Taught me a lot actually. I been doing like a crippled deer in slow motion lol. Just awkward for me like I said.
 
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