Restarting

gymwrenchwv said:
Gonna be honest. Me too. I was hesitant at first to switch it up but at the advice of the masses I did. I get better pump than my previous plan and in 3 weeks of change I can notice more definition in my arms.
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That's great! I love to switch things up, it keeps things interesting
 
continual change..my recipe
may not work for everyone, in every part of the developmental/age process in bb'ing, but I find these days that to keep shocking muscles for growth and refreshing my mental outlook on training, continual change is required
 
snagencyV2.0 said:
continual change..my recipe may not work for everyone, in every part of the developmental/age process in bb'ing, but I find these days that to keep shocking muscles for growth and refreshing my mental outlook on training, continual change is required
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Well put. I simply get bored with the same routine all the time week after week.
 
pete8407 said:
Well put. I simply get bored with the same routine all the time week after week.
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The body is far too adaptive to do the same thing week after week and expect to see quantifiable results over a long period of time. Constant change keeps the body guessing and reactive. I've found that it's easier to keep out of performance ruts when I keep things changed up. Maybe it's just me though.
 
iparatroop said:
The body is far too adaptive to do the same thing week after week and expect to see quantifiable results over a long period of time. Constant change keeps the body guessing and reactive. I've found that it's easier to keep out of performance ruts when I keep things changed up. Maybe it's just me though.
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Negative. Not u alone sir. I don't think I've been back at it long enough to need much change for now. And whether it's changing lifts or just variations in the routine I always try a different way to make what I'm doing harder. All this week I'm raising by two reps on every lift possible. When I get all lifts upped imma try and decreases rest time. Not a big fan of doing heavier weight right now. My joints don't like it. On the same note though my routine has changed almost every week since I started back trying to dial in exactly what I like/what works best so I'm not losing any interest yet.
 
pete8407 said:
I've never taken a joint supp before but I'm using Formutech's Flexible and this stuff is amazing.
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I actually just stared on myself called Achilles by Antaeus labs. I'm about 4-5 days into using it on a recommendation by snags and am pleased so far. Hoping it stays effective but out the gate it has made a difference.
 
gymwrenchwv said:
I actually just stared on myself called Achilles by Antaeus labs. I'm about 4-5 days into using it on a recommendation by snags and am pleased so far. Hoping it stays effective but out the gate it has made a difference.
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That's great. I've heard it was good stuff.
 
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Lunch today. Mmmmm. It's cold as f$&k where I'm at. So made some turkey chili.

1/2 cup chili

1/2 cup quinoa

2 oz 99% fat free turkey breast.
 
iparatroop said:
How's that PXB goin?
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Awesome. Can't fart without sweating lol. Been staying strong at the 1-1 dose so it's lasted longer to halfway then recomended dose would have carried. Next Monday will put me at half gone then I'm gonna step up to the 2-1 dose and up my weekly cardio to get the most effectiveness out of it. just my opinion on the effective but it's already produced good results. I'll prolly redo all my measurements and body fat % on Monday as well before the last two weeks of it.
 
gymwrenchwv said:
191. Y??
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Dunno if u remember or not but 192 was my plateau weight in Iraq. No matter how much we ate I couldn't pass it. Super happy to be back in that range considering my start weight about 5 months ago was 216. Without the diet changes/recommendation who knows where I'd be now. Not that good I don't believe. Back in the gym has done wonders but I'd say eating right( as close as possible at least) has made it a 50/50 contest for me
 
ahh, the good ol' taylor digi scale ;)
gymwrenchwv said:
Back in the gym has done wonders but I'd say eating right( as close as possible at least) has made it a 50/50 contest for me
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good diet is weighted more in the percentage split, trust me
not to shortchange working out by any means (they go hand-in-hand), but the key to making body comp changes and eventual solid progression is and always will be: DIET!
 
snagencyV2.0 said:
ahh, the good ol' taylor digi scale ;) good diet is weighted more in the percentage split, trust me not to shortchange working out by any means (they go hand-in-hand), but the key to making body comp changes and eventual solid progression is and always will be: DIET!
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I had to look back through my posts. Didn't even realize the scale was in the pic. I was like htf does this guy know I have a Taylor digit scale?? I r du umb. Lol
 
Chili looks really good.

gymwrenchwv said:
I had to look back through my posts. Didn't even realize the scale was in the pic. I was like htf does this guy know I have a Taylor digit scale?? I r du umb. Lol
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Where and how much?
 
gymwrenchwv said:
Where and how much what??
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The scale. Where is it from and how much was it? I'm currently using a spring scale but I want to move up to the digital age.
 
RegisterJr said:
The scale. Where is it from and how much was it? I'm currently using a spring scale but I want to move up to the digital age.
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Taylor digit scales with bamboo top. Got at target round Xmas time. Was 29$ I believe. On sale though I think. So not sure regular. They had cheaper ones in the 20$ range for sure though
 
gymwrenchwv said:
Taylor digit scales with bamboo top. Got at target round Xmas time. Was 29$ I believe. On sale though I think. So not sure regular. They had cheaper ones in the 20$ range for sure though
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That's not bad at all. Thanks.
 
gymwrenchwv said:
Taylor digit scales with bamboo top. Got at target round Xmas time. Was 29$ I believe. On sale though I think. So not sure regular. They had cheaper ones in the 20$ range for sure though
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Bamboo? You went all big money and stuff on your scale. Mine is a glass plate. Now I have to upgrade. Thanks.
 
gymwrenchwv said:
Off to the gym. Out of stimul8. :-( Be reordering tomorrow. Thankfully I got plenty of ignite to get me through.
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Used my last 1/2 scoop today. I think I'm going to take a stim break before ordering some more. I noticed slight clumping there at the end. I thought I was going to have withdrawls with only 1/2 a scoop. Stuff is good.
 
RegisterJr said:
Used my last 1/2 scoop today. I think I'm going to take a stim break before ordering some more. I noticed slight clumping there at the end. I thought I was going to have withdrawls with only 1/2 a scoop. Stuff is good.
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Top shelf for sure. I think I like ignite a lil better though. Prolly my imagination but I feel stronger when I take it. But stimul 8 keeps me going longer. I try and rotate depending on my routine.
 
Today's routine. Mostly compound movement stuff. So no real warm up in my opinion.

Work out :
Deadlifts
2 x 10 @ 135
2 x 6 @ 185
2 x 3 @ 225

Carries
Up/back/up/back. 90 ft/way
2 x 35
Farmer/preacher/farmer/oh farmer

Man makers
3 x 5. @ 15

Squats
2 x 10 @ 135
2 x. 8 @ 185
2 x 5 @ 225

Behind the back smith shrugs
3 x 12 @ 135

Laying leg curl
5 x 5. @ 150

Plate push/ med ball squat slams ss
45lb plate pushed 90 ft/2 x 10 with 10lb ball

Gorilla crunches
3 x 10

15 mins cardio
15% incline @ 3.5 mph
 
Got something brand new on the lunch menu and prepping it now. Pesto and lime chicken pasta. If it's good I'll post full recipe and macros. :-)
 
gymwrenchwv said:
Top shelf for sure. I think I like ignite a lil better though. Prolly my imagination but I feel stronger when I take it. But stimul 8 keeps me going longer. I try and rotate depending on my routine.
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I still haven't tried Ignite. Maye soon.

gymwrenchwv said:
Got something brand new on the lunch menu and prepping it now. Pesto and lime chicken pasta. If it's good I'll post full recipe and macros. :-)
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Mmm. It's been a minute since I've had any pasta. I miss rice too.
 
Boom!! Pasta is up and amazing

1 can fat free chunked chicken breast

1/2 red onion

3 medium mushrooms

3 pieces turkey bacon

Pesto mix/ avocado oil.
4 limes halved

2oz brown rice pasta

These numbers are totals I'll break it up into portion numbers shortly

Cals:745
F:45
C:37
P: 55

Next time I'll use to cans of the chicken. It's not high enough impact to change anything drastically except nearly doubling protein. But this was my first attempt so I had no idea how taste was gonna be but plenty of flavor there for two cans of chicken. Working on some salad then I'll toss some pics up.

I cooked everything in the skillet with just water to get all the veggies soft. Then added the pasta , after I boiled it alone. Then stirred in the pesto. Let in set covered with no burner on for about 45 minutes to marinate the flavor throughout. I squeezed one half lime into the pesto sauce and the rest in the skillet as a cooked everything together.
 
snagencyV2.0 said:
boy that's a large amount of fat to go with those carbs.... I see majority has to be avocado oil, but still -- large quantity
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True. Mostly was all avocado oil. I broke it down into three equal servings and topped with 1/4 cup fat free feta crumbles. Grand totals for the plate are

Cals: 278
F 15
C13
P 25

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Still to much??
 
gymwrenchwv said:
I broke it down into three equal servings and topped with 1/4 cup fat free feta crumbles. Grand totals for the plate are

Cals: 278
F 15
C13
P 25

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Still to much??
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just fine :thumbsup:
dint know you were splitting it in 3, thought it was all at once

I don't have much experience with avocado oil, I use mainly EVOL, and sometimes EVCO
then with the fats in the meat I eat, the almond milk I drink, along with eggs & natty PB and almond butter..
(and every once in awhile some bleu cheese dressing, which has 8g per 1 TBS)
that about wraps up the extent of my fat intake..i look for carb sources that are very low to nil in fat
 
snagencyV2.0 said:
just fine :thumbsup: dint know you were splitting it in 3, thought it was all at once I don't have much experience with avocado oil, I use mainly EVOL, and sometimes EVCO then with the fats in the meat I eat, the almond milk I drink, along with eggs & natty PB and almond butter.. (and every once in awhile some bleu cheese dressing, which has 8g per 1 TBS) that about wraps up the extent of my fat intake..i look for carb sources that are very low to nil in fat
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I just like the taste of avocado oil better. Its about the same macros I believe. But I could eliminate half the fat by using half the oil. I think it would still come out fantastic. I'll do that next time fo sho.
 
Where do you guys get these oils (and EVCO)? WHole foods?

Edit:

Pasta looks REALLY good.
 
RegisterJr said:
Where do you guys get these oils (and EVCO)? WHole foods? Edit: Pasta looks REALLY good.
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U can get extra virgin olive oil at any grocery store. But I get my extra virgin coconut oil and avocado oil at the local food coop which is a lot like an indoor farmers market. But they have all kinds of crazy health food. Same place I get my almond cheese. Never seen avocado oil anywhere else. The next town over has a few natural food stores with the coconut oil. I'm sure u don't have the same exact as I but if u look in the same kind of stores it should be an easy find
 
gymwrenchwv said:
U can get extra virgin olive oil at any grocery store. But I get my extra virgin coconut oil and avocado oil at the local food coop which is a lot like an indoor farmers market. But they have all kinds of crazy health food. Same place I get my almond cheese. Never seen avocado oil anywhere else. The next town over has a few natural food stores with the coconut oil. I'm sure u don't have the same exact as I but if u look in the same kind of stores it should be an easy find
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I use olive oil on almost everything. I'll look around, I s'pose. I meant to ask about the almond cheese yesterday, too. Thanks man.
 
Had a late start cuz of doc appt this morning. Finally made it to the gym for chest.

Warm up
Cleans into squat into ohp
Basically form focused so just the bar
X 3

Leg ext
3 x 10 @ 140

Ab circuits
3 mins no rest

Work out
Db rotating fly
5 x 6 @ 65

Incline fly
5 x 6 @ 50

Seated ISO bp
5 x 6 @ 185. B(75)

Decline bob press
1 x 12 @ 135
2 x 5 @ 215
1x8 @ 185
1 x 5 @ 185

Incline smith bp
5 x 5 @ 115. B(75). C(25)

Guillotine bp
5 x 5 @ 135

Standing cable fly
5 x 5 @ 80. Handles at top
5 x 5 @ 80. Handles at bottom
 
Bob press?
 
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