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Restarting

Order some supps for my joints from nutra planet. Paid for 2 day shipping. Ordered last Thursday. Still nothing... :-(
 
In for Encyclepedia Brown investigative adventures.

edited for spelling
 
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Dinner getting ate a lil late. So went with a salad. Been craving it and didn't know it till the first bite
Whole bag of pre mixed lettuce

1/2 bag baby spinach

6 oz boiled chicken breast

4 hb eggs

2oz shredded almond cheese

Prolly make four bowls of the size seen. I'll eat two tonight and it'll still bring me in a lil under macros for the day but somehow I'm sure I'll make it up lol
 
Looks really good. I could eat a Caesar salad every night and never get tired of it.

snagencyV2.0 said:
typically have a romaine salad every night with dinner
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Big spender.

I stick with the cheapo iceberg, usually.
 
Soreness. I cut out my intra workout dose of BCAA because I'm getting about 20 g a day from my protein shakes. But I've felt like I'm a lil more sore after every work out. Is this normal just from dropping them?? I was just trying to save some money by not eating almost 30 g a day but could go back if 30g daily is what it takes.
 
snagencyV2.0 said:
i know not a lot of ppl care, but iceburg is absolutely worthless, no nutritional value whatsoever give me da romaine ;)
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Negatron. I care lol. Really been trying to get the most value possible outta what I eat. I've even added spinach and flax seed to all my shakes to try and round out some of the necessities. I don't know much about food and diet really though. I'd say I've picked a lot up here thanks to u guys.
 
Today was back day and a good one for me. At least I think so. I've come to realize that in the gym it you vs you. But a spotter or a lifting partner helps , I believe. But I have neither up here. So wanted to do some stuff a lil heavier than my comfort zone. Nothing crazy cuz I'm injury paranoid but did show some nice personal progression. When I started today I told myself " you'll either get it or u won't" both were true.

Warm up
Trap bar deads
1 x 12 @ 135
1 x 9 @ 185
1 x 6 @ 225
1 x 3 @ 275
1 x 3 @ 295
1 x 3 @ 315. ( this is a long time personal best. I've done more but it's prolly been 4-5 years)

Behind the back smith shrugs. Palms facing me
3 x 10 @ 225

Single leg press
1 x 20/leg @ 90

Now when it came to the rest of the work out I used my wrist wraps for almost every lift. Which I don't normally do. Usually just use them for heavy lifts that put to much pressure on the plates in my forearm with standard grip. Huge success by doing this. Allowed for much better focus on target muscles. Again just my .02.

Workout:

Meadows row
5 x 7 @ 50

What I had been calling ISO lat pull downs I noticed the machine plate actually says ISO hi row. Not sure if that's really different.
3 x 7 @ 315
2 x 5 @ 365

Vbar seated cable rows
2 x 7 @ 130
1 x 7 @ 150
2 x 7 @ 160

Bent over smith rows
3 x 5 @ 135. Banded(75)
2 x 7 @ 135

Wide tbad pull downs
3 x 7 @ 170
2 x 5 @ 150. Had to drop weight because I couldn't get the contraction I wanted

Reverse seated incline row. Put a plate under the far end to get just a lil more lean out of the lift
5 x 6 @ 65
 
Nice lifts Wrench.
 
gymwrenchwv said:
Maybe this will help. These are the bands. And 8$. Not 7$ like I said lol

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Those may have been there. Maybe I just didn't realize there were bands pictured. :)
 
RegisterJr said:
Those may have been there. Maybe I just didn't realize there were bands pictured. :)
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If ur getting them for the same purpose as the floss bands they work great. I dunno about use much else though lol. But I wrap my elbows with them. There's an awesome Kelley starrett vid on u tube for the elbow work with them.
 
gymwrenchwv said:
If ur getting them for the same purpose as the floss bands they work great. I dunno about use much else though lol. But I wrap my elbows with them. There's an awesome Kelley starrett vid on u tube for the elbow work with them.
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I'll have to try that. He has a whole mobility website, I see.
 
Home from the gym. Another good day. A lot like yesterday just wanted to try and toss some big numbers up. ( for me anyway)

Warm up:
Burped pull ups
3 x 10,8,5

Reeves variation deads
3 x 10 @ 115. Chained(25)

Laying leg curls/ seated leg ext ss
3 x 10/12 @ 100/140


Work out
Carries. Up/back/up/ back. 2 sets. 90ft one way
Farmer/preacher/farmer/overhead farmer @ 30

Squats
5 x 5 @ 135,185,225,275,275 ( again a long time personal best for me)
1x8 @ 225

Db squats into ohp
5 x 5 @ 40

Bb shrugs
3 x 3 @ 135,185,225
3x 2 @ 275,315,365 ( another long time best)

Fore arm curl/reverse ss
5 x 12/8 @ 15

Standing bob forearm curl
5 x 5 @ 95

Seated calf raises/ reverse neck raises ss
5 x 5/8 @ 200/40
 
I try and take breaks between using pwo so the effect seems stronger. Not sure if I'm hallucinating or it's a reality bud I'd swear I'm stronger when I take the ignite stuff. :-)
 
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Phase one of dinner

Salad :

Red romaine lettuce.

Spinach

Red cabbage

1 oz shredded alm cheese

1/2 oz crushed pistachios
 
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Phase two

Baked Brussel sprouts

Seasoned and tossed with 1 tbs avocado oil.

They look a lil burnt in the pic. Def not. Crispy and brown.
 
The past two days I've added up the total number of pounds moved in the gym. As long as my routines stay the same the grand totals should raise every week. If not I'm making no progression. Is this an accurate way to judge progress though??
 
Went to the gym today mostly all cardio. Been slacking on it for the past couple weeks. Did some core work as well. Stuffed my face. Gonna go work on the Bergner drill for a while to try and get my clean form closer to perfect.
 
Same here on the tilapia (2x/day) but for me green beans or broccoli In place of the asparagus

Ps: I make mine in the microwave now. I kid I not that is the THE BEST way to make it !!

Magdalena said:
Looks beautiful!!! That's my kinda meal... I eat asparagus n talapia every day :) yum!!!!
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Whacked said:
Same here on the tilapia (2x/day) but for me green beans or broccoli In place of the asparagus Ps: I make mine in the microwave now. I kid I not that is the THE BEST way to make it !!
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Had an early gym day. Gonna be on the road most of the day. My motivation this mornin: lamb of god , chimaira , and acacia strain. Boom.

Warm up
ISO NG shrug
1 x 20 @ 315

DB squats into OHP
3 x 10 @ 35

Reeves V Deadlift
3 x 8. @ 115 chained (25)
1 x 12 @ 115

Work out
Fat grip cage press
5 x. 7,7,6,6,4 @ 105

Horizontal press
5 x 6 @ 10

WG upright smith row
5 x 5 @ 125. B(75). C(25)

Seated ISO BNP
5 x 2 @ 225
3 x 6 @ 185

BN pull down
5 x 6 @ 150

Reverse seated ISO BNP
5 x 6 @ 155

DB Front rotating raises
5 x 6 @ 25

Kneeling Smith mil press
5 x 6 @ 95. C(25)

20 mins cardio
15% incline @ 3.5 mph
 
Nice work in here Wrench. Food looked tasty, even the doggie droppings.

gymwrenchwv said:
The past two days I've added up the total number of pounds moved in the gym. As long as my routines stay the same the grand totals should raise every week. If not I'm making no progression. Is this an accurate way to judge progress though??
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To some extent, sure. You're lower weight/higher volume days will be higher (total volume lifted) than on heavier days though.
 
Big fan of The Acacia Strain. Can't say enough how much I like them. Stood in the rain for 1.5 hours one night waiting to get tickets to LOG. Show was sold out. Sucky night.
 
I found those yoga bands. Can't wait to use them for flossing.
 
Today's routine

Warm up:
Squats. Rear/front/r/f/r
5 x 10 @ 135

Roman chair reverse crunches into oh extension
3 x 12 with 10lb med ball

Work out
Dips/ NG pull up ss
2 x 5 @ 55
3 x 6/5 @ 35

Straight bar fat grip curls/ oh db ext ss
5 x 6/5 @ 95/50

Rope push downs/preacher curls ss
5 x 6 @ 120/70

Reverse preacher curls/reverse seated incline db kick backs ss
5 x 6 @ 40/25

Smith close grip bp/ hammer curl ss
5 x 6 @ 135 B(75)&C(25) / 50

Reverse grip straight bar push down/straight bar oh ext ss
5 x 5 @ 70/110
 
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