TGR's Cheetos Chraining

And this one?

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Hmm. Tapatalk??
 
45 pound front squat real deep for pre-workout stretch.

Barbell Stiff-Legged Deadlift 282
2 to 3 warm-up sets, pyramid up to three sets of six

Set 1 : 135x10
Set 2 : 185x10
Set 3 : 235x6
Set 4 : 235x4 (I got a nasty hamstring cramp here)

--extra rest time to stretch...

Set 5 : 205x6
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Leg Press 633.33
Do sets of 8 up until you can barely get 8 (with no lockout), then do two more. 2-3wu, 3 total work.

Set 1 : 360x10
Set 2 : 360x10
Set 3 : 450x10
Set 4 : 500x8
Set 5 : 500x8 (locked out on 6 and 7)
|
Hack Squat 240.67
To warm upsets to stretch her legs, positive at the bottom, to drop sets of eight reps each
^^LMAO
i'm using talk to text because I'm driving, I'm just going to leave that there..

Set 1 : 1x6
Set 2 : 90x6

Set 3 : 190x8
Set 4 : 140x8
Set 5 : 90x8

Set 6 : 190x8
Set 7 : 140x8
Set 8 : 90x8
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Dumbbell Step Ups 93.33
Two sets of 10, slow movements, don't drop down quickly.

Set 1 : 50x10
Set 2 : 70x10

I just started sweating profusely at this point.
|
Lying Leg Curls 119.17
Two sets of 25

Set 1 : 65x25

Set 2 : 50x17
Set 3 : 40x8

Ouch. That's all I have to say about these.
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Notes:

I also added one set of front squats at the hundred and 35 pounds at the very end for only five reps. I was pretty much spent.

No more screwing around with my diet. As of today it's back on point.
 
Looking good-legs spent. How did you calculate your diet ABCDE calorie limits?
 
kenpoengineer said:
Looking good-legs spent. How did you calculate your diet ABCDE calorie limits?
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BWx12-500 for the diet phase. It was approximately 1950. Probably a little higher now... Lol
 
gymwrenchwv said:
Leg day looking pretty stout for all ur off time. Good work
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Thanks man. I compare numbers to week 1 of MD before and I'm way weaker. I'll keep pushing forward though.
 
Tell me more about these warm upsets that stretch her legs hahaha

Great lifts man. Strong stiff legs and I like the addition of a front squat warm up and finisher
 
My lower hamstrings are going to be so sore the next couple of days. Holy ish!
 
Awesome job! Ugh, I hate hamstring cramps!
 
Meals are done.

1,952 cals for the day. 221p/104c(net)/41f.

I can keep this up for the time being...
 
Calories were actually 1987. I forgot I had a clementine today.
 
The nights I take magnesium and niacin about 1-2 hours before bed I sleep so well.

Chest and back on tap this morning...
 
Machine Incline Chest Press 231
2-3 WU; 12,10,8,6

Set 1 : 90x10
Set 2 : 105x10
--
Set 3 : 165x12
Set 4 : 165x9
Set 5 : 165x6
Set 6 : 150x6
|
Dumbbell Incline Bench Press 95
WU to 3x8

Set 1 : 50x10
--
Set 2 : 65x8
Set 3 : 75x8
Set 4 : 70x8
|
Barbell Bench Press 189
Touch chest, no lockout.
2x15

Set 1 : 135x12
Set 2 : 135x8

The final reps in these last two sets were just real tough. I didn't feel like dropping plates, and last time I went over 15 with this weight.
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Stretch Push-ups 1.33

2x Max

Set 1 : 1x8
Set 2 : 1x10
|
Dumbbell Lateral Raise 31.67

4x8

Set 1 : 25x8
Set 2 : 25x8
Set 3 : 25x8
Set 4 : 20x10
|
Full Range Of Motion Lat Pulldown 60

1x30, x25, x20, x15
90s breaks here

Set 1 : 40x15
Set 2 : 30x15
--
Set 3 : 30x25
--
Set 4 : 20x20
--
Set 5 : 30x15

Paused a few times.
|
Meadows Wide OHP 91

3x12, light weight, chest to just barely overhead. Grip as wide as the rack allowed.

Set 1 : 55x12
Set 2 : 65x12 + red band O&B's
Set 3 : 65x8 + O&B's
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Notes:

Finished a couple minutes early and had time for 6m of 1:1 sprints!

Second morning in a row that I ate a spicy slim jim post workout. Trying to make sure I get my junk craving out of the way.
 
Chest/Lats/Shoulders = nice combo. I've been eating the Jack Links jerky for my salt/fat cravings. Lol
 
gymwrenchwv said:
Solid. Very solid. Don't know if a slim Jim would be my cheat of choice but to each his own lol
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It's not, but I can afford to fit the fats and calories in so it'll do just to keep me from going after a preferred cheat EVERY DAY. lol

kenpoengineer said:
Chest/Lats/Shoulders = nice combo. I've been eating the Jack Links jerky for my salt/fat cravings. Lol
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^^ Exactly this.

It's actually a Jacks Links I believe. Matador??

Thanks guys!
 
Calories are 1,932. A little short, but if I can pick up my appetite it may have some almond milk or a clementine later.

217P/108(n)C/43F

They've switched my area at work recently and I've been trying to play catch up in that zone while still transferring and showing the new guy and my old zone how things work. Hence, no AM during the day right now. :(

Back on tap tomorrow, maybe some calves too. I'm not expecting too much. My strength should start to drop a little from the low calories, and that's not including the drop in strength from the time off.
 
RegisterJr said:
Calories are 1,932. A little short, but if I can pick up my appetite it may have some almond milk or a clementine later. 217P/108(n)C/43F They've switched my area at work recently and I've been trying to play catch up in that zone while still transferring and showing the new guy and my old zone how things work. Hence, no AM during the day right now. :( Back on tap tomorrow, maybe some calves too. I'm not expecting too much. My strength should start to drop a little from the low calories, and that's not including the drop in strength from the time off.
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What's a clementine??
 
pete8407 said:
There delicious, especially in a vanilla protein shake. Orange Julius or orange creamsicle!
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I've never tried them in a shake. Doesn't sound yum but orange creamsicles are my fav!
 
pete8407 said:
Actually you could do this

Vanilla protein
Some orange juice
Vanilla Greek yogurt ice
Blend. Just like an orange creamsicle
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Sounds yum, I'll have to try it.
 
Unplanned rest day. Seems fitting to land it mid week, anyhow.

Got an extra 1:30-ish sleep, or grow time.

Not certain if il short the calories some or just stay where they are at...
 
Turned out to be some binding time with my stepson. He accidentally set his alarm clock an hour early.
 
I command you to "sleep", I mean, "grow"! Lol. These low calories make me feel sluggish. Time with family in the wee hours in the morning are "priceless"! Lol
 
kenpoengineer said:
I command you to "sleep", I mean, "grow"! Lol. These low calories make me feel sluggish. Time with family in the wee hours in the morning are "priceless"! Lol
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I think in the long run a mid-week off day will be required when sticking to low cals.

On the 5 days at M+750 I'll definitely not skip.

We had a good time goofing off this morning.
 
Agree with you. Glad you bonded this morning, I like it when my stepson and I share some fun and conversation. These teens don't want to hang out with us "old" people! Lol
 
Calories ended at exactly 1,950 with 229p/104(n)c/44f.

Dinner was chicken, Italian sausage, black eyed peas, asparagus, and lots of sriracha.
 
Such a great job keeping those macros in line here! I'm consistently low in protein!
 
kenpoengineer said:
Such a great job keeping those macros in line here! I'm consistently low in protein!
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Gotta eat the beast to be the beast, I always say. Prioritize at least a gram/lb of bw, e/d, training or not. Anyone with muscles, if you wanna keep em & foster the ability to recover from training, you can't go wrong. I've done up to 2g/lb before on cycles, all I did was crap 4x/day. But 200g/day has never failed me. I don't think even most pros typically go beyond 1.3-1.6/day, depending on diet at the time.
 
Hyde said:
Gotta eat the beast to be the beast, I always say. Prioritize at least a gram/lb of bw, e/d, training or not. Anyone with muscles, if you wanna keep em & foster the ability to recover from training, you can't go wrong. I've done up to 2g/lb before on cycles, all I did was crap 4x/day. But 200g/day has never failed me. I don't think even most pros typically go beyond 1.3-1.6/day, depending on diet at the time.
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I am trying to hit about 1.2g/lb ... meat coming out of my ears ... loving it.
 
wasme said:
I am trying to hit about 1.2g/lb ... meat coming out of my ears ... loving it.
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I definitely have gotten a lot more fond of meat, by necessity. I used to be the average person who doesn't like to really connect their food w/ the animal. Now when I eat I can tell differences in how it was prepared based on how the muscle fibers separate & their texture in my mouth. Sounds gross maybe but I kinda had to embrace my inner carnivore lol
 
kenpoengineer said:
Such a great job keeping those macros in line here! I'm consistently low in protein!
Click to expand...

I eat lots of chicken, and this week I'm having some cottage cheese and Greek yogurt for breakfast. I could probably eat cottage cheese all day.

I haven't had it in a while, but I also like tuna.

Hyde said:
I definitely have gotten a lot more fond of meat, by necessity. I used to be the average person who doesn't like to really connect their food w/ the animal. Now when I eat I can tell differences in how it was prepared based on how the muscle fibers separate & their texture in my mouth. Sounds gross maybe but I kinda had to embrace my inner carnivore lol
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I feel the same when it comes to red meats. Unfortunately, I don't do much red meat.
 
I don't know if it's allergies or what, but my eyes have been so irritated and itchy in the afternoons and evenings the last couple days.

Could also be that this is normal for getting used to glasses? Anyone else that wears glasses (or not) experience this?

The doc said after I stopped medicated drops it would take a while for my eyes to get used to not having them, but my right eye has been droplets for a little while.

I'm going to try and put my OTC eye drops in every couple hours today and see if the helps, instead of doing it only when they feel dry.

Grr.
 
Strength is still down, but the muscle- mind connection was amazing. I got a great pump and a great stretch on back today.
 
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