Restarting

Today's routine was extremely light and pretty easy paces. Still having these killer back spasms so figured better safe than sorry

Leg press
5 x 20 @ 90

Seated calf raise
Toes pointing forward , out , in ,forward , out , in, forward , forward
8 x 10 @ 100

Fore arm curl/ reverse curl ss
1 x 5/8. @ 35/20
4 x 5/8 @ 39/15

Standing bb fore arm curls
Bar in front palms forward
5 x 5 @ 95

Bar behind me palms facing rear
5 x 5 @ 95

10 mins sauna
5 mins foam rolling/band assist stretching
10 mins sauna
5 mins foam rolling/static stretching
10 mins sauna

Back feeling better but still noticeable.
 
Thinking I might use Saturday to establish some max lift numbers. Then a redo in 6 weeks. Been back in the gym and haven't maxed out on anything. Hasn't been on my mind honestly. But I feel like a lot of my foundation is back and I'm curious to see where I'm at. I'll prolly go with squat , dead , bench , and ohp.
 
I never take time to post from the gym but I'm fukkin stoked right now

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345 in the trap bar. Boom!!

Went from 315 then tried 365 and failed. Dropped to 335 then 345. Maybe get 350 had I not jumped so high and failed initially
 
gymwrenchwv said:
I never take time to post from the gym but I'm fukkin stoked right now

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345 in the trap bar. Boom!!

Went from 315 then tried 365 and failed. Dropped to 335 then 345. Maybe get 350 had I not jumped so high and failed initially
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You doing deads with that? If so, Nice!

I like those shoes...
 
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Boom. This is a pr. Even before the accident I don't think I ever ohp this much

160. Tried 165 failed. But that's no bounce no lower body help. Step in and press. Stoked!!!!
 
RegisterJr said:
You doing deads with that? If so, Nice! I like those shoes...
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I did it once. Don't necessarily consider that "doing" so much as trying but I got it none the less. Woo woo. Love the shoes myself. Highly recommended to me from Dave and I'd recommend them, or ones like, to anyone. Change the way I lift completely.
 
Any warmup sets before the OHP?

I ask because I've never went after a 1RM and wanna join in the reindeer games, too.

gymwrenchwv said:
I did it once. Don't necessarily consider that "doing" so much as trying but I got it none the less. Woo woo. Love the shoes myself. Highly recommended to me from Dave and I'd recommend them, or ones like, to anyone. Change the way I lift completely.
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Where are the shoes from?
 
RegisterJr said:
Any warmup sets before the OHP? I ask because I've never went after a 1RM and wanna join in the reindeer games, too. Where are the shoes from?
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I did the bar twice. 135 once. 155 once. Then 160 once. The shoes u can get a lot of places. Got mine from rogue. But if u Google Adidas power lift u can find them easily to look for a deal. They usually about 80. Found mine on sale at Xmas for 60-65$
 
Got food flying around my kitchen. Crock pot full of chicken slow cooking for dinner and another lunch time first for me. Making organic bison tacos. Ezekiel bread wraps. And some Brussel sprouts. Pics when it's finished. Mmmmmm
 
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Mmmm. Tacos.

3 oz bison meat

1/2 oz Florida avocado. (Had to try them after the discussion the other day)

And 1/2 tbsp fat free chipotle cheese spread.

That's per taco.
 
Any difference in the Fl Avocado?
 
RegisterJr said:
Any difference in the Fl Avocado?
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Yes. More of a fruity , kind of melon , flavor. Not strong but def taste sweet in there. Not the strong haas flavor I don't think. It's a good alternative if the 50%less fat is a factual statement. But nothing beats a classic lol.
 
Tacos look really good. I've got to try those Ezekiel wraps/breads.

I'm at my local grocer now and they don't have Fl Avocado. Maybe it's only available in the other 49 states. Lol
 
RegisterJr said:
Tacos look really good. I've got to try those Ezekiel wraps/breads. I'm at my local grocer now and they don't have Fl Avocado. Maybe it's only available in the other 49 states. Lol
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Ezekiel wraps/breads only in the freezer. No preservatives In any of it. At my grocery the fl avocado section was small. Like 20 total. Right beside the grapefruit
 
gymwrenchwv said:
Ezekiel wraps/breads only in the freezer. No preservatives In any of it. At my grocery the fl avocado section was small. Like 20 total. Right beside the grapefruit
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I have to go to the fresh market tomorrow to get more ground chipotle, maybe they'll have them there.

Thanks for the heads up on the wraps. I would've never thought to look in the freezers.
 
RegisterJr said:
I have to go to the fresh market tomorrow to get more ground chipotle, maybe they'll have them there. Thanks for the heads up on the wraps. I would've never thought to look in the freezers.
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Yeah I didn't know for a long time. Looked at every store In town like a 100 times. Someone at the gym told me they r in the freezer.
 
Well no pics today. Gym was a ghost town. Which also meant no spotter. I did well without one but with a lil security the numbers might have been better. Maybe not on the squat but def on the bench.

Squats:
135 x 1
225 x 1
315 x 1
365 x 1

Bench press
135 x 1
225 x 1
255 x 1
275 x 1

Not as pleased with these numbers as the ones from yesterday but I wouldn't say let down either. The thing about picking up heavy s$&t is there's always room for improvement. I know where I stand now a lil better. Next max day I'll prolly set aside for a time frame of 6-8 weeks.
 
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A lil cheater breakfast today. I feel like I've earned it.

1/4 cup organic steel cut oats.
1/2 tbsp flax seed
1 tbsp organic all natural pb

2 hb eggs

3 pieces baked turkey bacon

1/2 banana
 
Magdalena said:
U could do a 1/2 cup of oats n a whole banana...
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1/2c of steel cut oats is ~60g carbs alone tho (and ~340cals)..
different than 1/2c reg oats which is ~150cal/27g carbs
but yes, agree on the overall carb portion for breakfast, if we are talking breakdown/suitability..
tho structures can always vary, typically my largest carb ingestion is postWO, breakfast, and preWO (in that order)
then I usually have nice portion with supper, but that is not a constant by any means and depends on how rest of day has been

on days I don't work out, or when I am not utilizing postWO shake, then breakfast certainly becomes my largest carb-portion of day
 
snagencyV2.0 said:
1/2c of steel cut oats is ~60g carbs alone tho (and ~340cals).. different than 1/2c reg oats which is ~150cal/27g carbs but yes, agree on the overall carb portion for breakfast, if we are talking breakdown/suitability.. tho structures can always vary, typically my largest carb ingestion is postWO, breakfast, and preWO (in that order) then I usually have nice portion with supper, but that is not a constant by any means and depends on how rest of day has been on days I don't work out, or when I am not utilizing postWO shake, then breakfast certainly becomes my largest carb-portion of day
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I only had 1/4 cup steel cut oats. Panel says
Cals 170
Carbs 29
 
snagencyV2.0 said:
1/2c of steel cut oats is ~60g carbs alone tho (and ~340cals).. different than 1/2c reg oats which is ~150cal/27g carbs but yes, agree on the overall carb portion for breakfast, if we are talking breakdown/suitability.. tho structures can always vary, typically my largest carb ingestion is postWO, breakfast, and preWO (in that order) then I usually have nice portion with supper, but that is not a constant by any means and depends on how rest of day has been on days I don't work out, or when I am not utilizing postWO shake, then breakfast certainly becomes my largest carb-portion of day
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Super confused by post wo , breakfast , and pre wo ( in that order). How can u have post wo then pre wo. And it be in order??
 
gymwrenchwv said:
Super confused by post wo , breakfast , and pre wo ( in that order). How can u have post wo then pre wo. And it be in order??
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He's talking specifically about which meals are his heaviest carb meals.


His postWO meals contains more carbs than breakfast and his breakfast contains more carbs then his preWO meal.
 
gymwrenchwv said:
I only had 1/4 cup steel cut oats. Panel says
Cals 170
Carbs 29
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exactly .. steel-cut much more nutritionally dense than regular cut oats
kinda was my point

gymwrenchwv said:
Super confused by post wo , breakfast , and pre wo ( in that order). How can u have post wo then pre wo. And it be in order??
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I laffed
hard

jimbuick said:
He's talking specifically about which meals are his heaviest carb meals.

His postWO meals contains more carbs than breakfast and his breakfast contains more carbs then his preWO meal.
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t/y jim
 
Well with the carb issued addressed I'll do some retooling in about a week. Today started my last week of my Px black & alc/cla. My diet has been great thus far. I been losing weight and bf%. While all along I've been gaining muscle and positive mass. I really have been trying to maximize the potential of that stack and wanna see it through to the end. But after that I'll start upping my intake to see where it takes me.
 
I like having my preWO meal postWO. I just have to move the gym-time around too.

Didn't know steel cut oats were that heavy. Is the taste from reg oats different?
 
RegisterJr said:
Is the taste from reg oats different?
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surely
more taste to steel-cut. kind of a buttery flavor, different texture too
downside is, takes longer to cook as well, and you can't just dump uncooked steel-cut into your shaker w/ protein and run off like you can w/ regular oats
 
snagencyV2.0 said:
you can't just dump uncooked steel-cut into your shaker w/ protein and run off like you can w/ regular oats
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Dang. Lol. No grinding the oats down and drinking them?
 
nope, them fukkers need cooked
you ain't grinding them things successfully
love me some steel-cut oats, but ya gotta cook it correctly
 
Px black & ALC/CLA update:

Headed into my last week of the bottle. Which lasted in the 5 week time frame because I started at a below recommended dose in the beginning because at the dose the effects were felt and more importantly , to me at least , noticed.

Gonna up my cardio this week. Get at least 20 mins in every day just to get a lil more push out of it.

As of this morning my current standings:

Weight 186.6
Bf % 19.6

Still dropping weekly and the best numbers I've seen since 09-10 time frame.
 
gymwrenchwv said:
Still dropping weekly and the best numbers I've seen since 09-10 time frame.
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There will come a time, probably within the next few weeks, where the pounds will stop coming off. This is no reason to worry. You are on a pace right now that has you burning fat faster than the rate at which you are gaining new muscle. You will plateau in weight loss as the fat loss and muscle gains pair each other. At this point you will have to pay more attention to body composition (I found it easiest to judge by the fit of my pants and shirts). I'd say with the loss of about 4 more percent is where it's going to start happening. I give it a month...
 
iparatroop said:
There will come a time, probably within the next few weeks, where the pounds will stop coming off. This is no reason to worry. You are on a pace right now that has you burning fat faster than the rate at which you are gaining new muscle. You will plateau in weight loss as the fat loss and muscle gains pair each other. At this point you will have to pay more attention to body composition (I found it easiest to judge by the fit of my pants and shirts). I'd say with the loss of about 4 more percent is where it's going to start happening. I give it a month...
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A month I'd be ecstatic. If I get there before , or at , the time u show up in nc I'll still be please with that pace.
 
gymwrenchwv said:
A month I'd be ecstatic. If I get there before , or at , the time u show up in nc I'll still be please with that pace.
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Just how I'm tracking leads me to believe that a month from now, you'll be somewhere around 176-178, at the current pace. Knowing what I know about you and how your body responds to stimulus, I think that's the point at which you'll be in full recomp mode. That being said, I could be totally off the mark, but I'd put money on what I'm saying right now. 8 weeks from now, on the current format you are running I see you at 13-14% and 175lbs. You were around 220 when we first started this journey. It hasn't been that long...
 
Finally got all my lifts bumped up to 5 x 7. Trying get my joints and ligaments on pace with the rest of my body. Prolly hold these numbers and decrease rest time per set over the next three weeks. Them I'll up the weights and step back into the 5 x 5 since it's been going so great. Today's motivation for me came in this format :

As I Lay Dying , old school Killswitch Engage , and a lil All That Remains

Warm up
ISO shrug
1 x 20 @ 315
1 x 10 @ 315 with 2 sec hold at the top

Db squat into ohp
3 x 10 @ 35

Reeves V dead lift
4 x 8 @ 115. C(25)

Work out
Fat grip cage press
5 x 7 @ 105

Horizontal press
5 x 7 @ 10

Wig upright smith row
5 x 7 @ 135

Seated ISO bnp
5 x 7 @ 185

Behind the neck wg Tbar pull downs
5 x 7 @ 150

Reverse seated ISO bnp
5 x 7 @ 155

Db front rotating lateral raise
5 x 7 @ 30

Kneeling smith mil press
5 x 7 @ 95. C(25)

Reverse neck raises
4 x 10 @ 50

30 mins cardio
15% incline @ 3.5 mph
 
iparatroop said:
Just how I'm tracking leads me to believe that a month from now, you'll be somewhere around 176-178, at the current pace. Knowing what I know about you and how your body responds to stimulus, I think that's the point at which you'll be in full recomp mode. That being said, I could be totally off the mark, but I'd put money on what I'm saying right now. 8 weeks from now, on the current format you are running I see you at 13-14% and 175lbs. You were around 220 when we first started this journey. It hasn't been that long...
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Well the running trend is ur almost always right lol. I'd love those numbers to be accurate and make u right again. :-)
Yup. 216-217 when this adventure began and right around 25-27% bf if I remember correctly
 
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