My Voyage to Mightiness!

[Hyde]

Just found this log. @tyga tyga Gonna have to try that baking powder thing... That steak thing sounds pretty damn good too @Hyde!

It’s very satisfying. No matter how hungry I can be at any point in the day, 1k+ calories of fat and protein near bedtime ensures I go to bed very content!

 

[tyga tyga]

That baking powder trick is a gamechanger! And I dig those dark chocolate gains.

I've got a sweet tooth and those dudes help it.

Been doing a 1lb+ steak 5 nights per week. Sear both sides in the pan, then pop it in the over for 6-8 minutes depending on cut with some grass fed butter.
I’m learning a lot about what I do and don’t like. Including that Tbones are really awesome!

if your not tossing some fresh cut garlic (not pressed) into the butter while baking it.. oh boyyyyyy. Searing then baking is THE best way for it to hold flavor and MOST fat content (again, flavor lol)

Just found this log. @tyga tyga Gonna have to try that baking powder thing... That steak thing sounds pretty damn good too @Hyde!

yeet

 

[tyga tyga]

Push ups
Pull ups
70lb Sandbag DL w/double blue mini

Circuit for 25min
@8RPE each movement rest two min. HR @12RPE RIP cardiovascular system

 

[Hyde]

Heart gains

 

[The Solution]

Been doing a 1lb+ steak 5 nights per week. Sear both sides in the pan, then pop it in the over for 6-8 minutes depending on cut with some grass fed butter.

I’m learning a lot about what I do and don’t like. Including that Tbones are really awesome!

Get a pan as hot as you possible can
Sear for 30 seconds each time in butter
and finish in the oven (Cast iron)
Makes the best steak every single time.

Great char on the outisde, and inside is medium rare

Invalid Link Removed

Good tips here.


Hope you had a great holiday in here! Stay safe, and keep trucking along.
Whats the status on your gym equipment?

 

[Hyde]

Get a pan as hot as you possible can
Sear for 30 seconds each time in butter
and finish in the oven (Cast iron)
Makes the best steak every single time.

Great char on the outisde, and inside is medium rare

Invalid Link Removed

Good tips here.


Hope you had a great holiday in here! Stay safe, and keep trucking along.
Whats the status on your gym equipment?

The butter makes a big difference, definitely!

 

[BennyMagoo79]

Awesome log dude, just learned a few things catching up on it!

 

[tyga tyga]

Heart gains

<3

Get a pan as hot as you possible can
Sear for 30 seconds each time in butter
and finish in the oven (Cast iron)
Makes the best steak every single time.
Great char on the outisde, and inside is medium rare
Invalid Link Removed
Good tips here.
Hope you had a great holiday in here! Stay safe, and keep trucking along.
Whats the status on your gym equipment?

Literally the best way to cook a steak. But, if i'm wanting to enjoy company and it's nice out, I prefer to grill (which i'm assuming most do lol)

Well, Walmart hasn't stocked their dumb bells- they have 20lb sets but haven't replenished their 55's. I've checked every week (physically went to the store, not online). So, I'm still working with what I've got

How's training been going for you?

The butter makes a big difference, definitely!

Facts.

Awesome log dude, just learned a few things catching up on it!

Most I've learned is regurgitated from members on this board. Welcome btw.

 

[The Solution]

I just use elite FTS Bands.
Absolutely kicking my own ass. Absolutely love it.
Just finding new ways to inflict pain and have fun

 

[tyga tyga]

I just use elite FTS Bands.
Absolutely kicking my own ass. Absolutely love it.
Just finding new ways to inflict pain and have fun

Hear that.

My pecs and Lats are still sore from the circuit.

Changing the "monotony" of lifting for the past x amount of years and I've been BIG sore, but reps and sets are through the roof so I knew that was coming.

Hows your dieting? If you've got a current log, link it here for me. I only check AM in the AM at work lol

 

[The Solution]

Hear that.

My pecs and Lats are still sore from the circuit.

Changing the "monotony" of lifting for the past x amount of years and I've been BIG sore, but reps and sets are through the roof so I knew that was coming.

Hows your dieting? If you've got a current log, link it here for me. I only check AM in the AM at work lol

Not dieting. I've been increasing my calories without being able to lift in a gym and still get leaner.
Just being wise on the food sources I use, and have found my BG Dropping and insulin sensitivity getting better.
Just trying to be wise with my nutrition and its paying off. This is a good time to focus on recovery, listening to our bodies, and taking care of any underlying issues when the gym does re-open we can go full throttle.

 

[tyga tyga]

clean -> front squat->ohp
4x10

Blue mini pull thru 4x10

Blue mini flyes 5x15 -ss/w- blue mini rows 5x10

Gross.

As much as I don't like the training, I enjoy using this bag lol

 

[MrKleen73]

Yeah bag training can be fun.

 

[tyga tyga]

Bag squats -> Good Mornings 5x25 ->5x15

Pull ups -> Elevated push ups (Feet on chair) 8x10 -> 8x15

When the gym opens back up, I won't be able to bench 135 without a spot lol. However, my lumbar is feeling FANTASTIC. Should be decent when going back to "normal" training.

 

[Hyde]

Could be just what it needed for future progress

 

[tyga tyga]

My states easing "restrictions" so, one gym has opened up so far. Waiting to hear from mine. Can't wait.

 

[tyga tyga]

YEET.

Got an email last night from my gym saying they're open, obviously with guidelines (no more than 10 in the building, sanitation wipes, and distancing from other members). So, I went ahead and trained this morning.. at 5 am lol That's going to take some time to get use to. Going with the early morning to avoid crowding and a better chance of getting in because if there is 10 in there already.. you have to wait lol

Prehab
pelvic adjustment
stir the pot
oblique planks
bird dogs

Squat
175x3x4
175x8 amrap

Block pull
185x4x4

Back ext super set with ab wheel
3x12
3x8

And just like that, de-conditioned beyond expectation. Going to start adding CHO back in slowly (right now, post workout and pre bed)

Bastardized Primer 4 from Paul Carter.

squat, bench and OHP 3x4 +1 amrap
-same weight as previous week if 4-5r
-add 5lbs if 6-7r
-add 10lbs if 8+
deadlift- 4x4, 5x4, 5x5, 6x5 same weight

Workout A
squat/bench
abs/back ext

Workout B
Incline bench
Tbar row
OHP

Workout A2
Front squat
SG deadlift
abs/back ext

Workout B2
Bench
Chins

The dual ply Cerberus sleeves are pretty cool too.

Take care
God bless

 

[The Solution]

Jelly your gym is open. Prob wont be anytime soon here in PA
You train fasted right? Why don't you put any carbs in intra-workout? (Correct me if wrong on fasted training I see you go early)

 

[tyga tyga]

Jelly your gym is open. Prob wont be anytime soon here in PA
You train fasted right? Why don't you put any carbs in intra-workout? (Correct me if wrong on fasted training I see you go early)

As of now I'm training fasted. Truthfully, I have zero quick CHO sources I could drink during training or gummies to eat lol and I'm not running to the store unless its a necessity.

Maybe I'm overlooking something, what do you have in mind? (for cho)

 

[The Solution]

As of now I'm training fasted. Truthfully, I have zero quick CHO sources I could drink during training or gummies to eat lol and I'm not running to the store unless its a necessity.

Maybe I'm overlooking something, what do you have in mind? (for cho)

Gatorade or Gatorade powder
super easy and convenient.

 

[Hyde]

Glad you like the Cerberus sleeves and are able to get back into the gym! I dig the new program setup.

 

[tyga tyga]

Gatorade or Gatorade powder
super easy and convenient.

Yeah not running to the store for that lol

Glad you like the Cerberus sleeves and are able to get back into the gym! I dig the new program setup.

I REALLY like the sleeves. The material feels great, and they won’t split like my neoprene sleeves do (I’m sure most know what I’m mentioning here lol)

 

[The Solution]

Yeah not running to the store for that lol

How often do you go grocery shopping? I assume a few times a week. Just throw it in your cart, or do pickup at a walmart/local grocery store

 

[tyga tyga]

How often do you go grocery shopping? I assume a few times a week. Just throw it in your cart, or do pickup at a walmart/local grocery store

Every Saturday. I‘ll grab some sort of intra carb this weekend for training now.

 

[tyga tyga]

W1D2

Bw- skeet

Warm up circuit
Face pull, lying external Db, lateral raise

Incline bench
135x3x4
135x9

Seated WG row
90x3x8

OHP
75x3x4
75x9

Mmm... I’m sore. Real bad. Lol

More fruits and seeds added to diet (black & blue berries, raisins, chia seeds).

Blood pressure has been high (130-140 over 80-90). My resting HR has been perfect (via Apple Watch) 65-75bpm. It’s Weird, my sodium has been around 1.5-2g and potassium around 2.7-3g daily. Water is around 80oz a day. A bit concerning.

Anyhow, I’ve been out of MK7 so I’m getting more this weekend. Same supplements I’ve been using, nothings changed.

CoQ10 200mg
KSM 600mg daily (have 50mg sensoril as well but haven’t been taking it)
1g curcuminoids daily
5g monohydrate
ZMA pre bed

 

[Hyde]

Things I consider for bp: sleep quality and quantity, life stressors, training stimulus, stimulant use, level of conditioning relative to my bodyweight, water retention, anabolics, supp changes.

 

[tyga tyga]

Things I consider for bp: sleep quality and quantity, life stressors, training stimulus, stimulant use, level of conditioning relative to my bodyweight, water retention, anabolics, supp changes.

Sleep quality- meh
Sleep quantity- 7hr - decent
Life stressor- see covid19 lol (I'm immuno-suppressed because of an auto immune deficiency)
training stimulus- just started.. again
stimulant use- 2 cups coffee before 10am nothing after
conditioning =/=body weight - meh
water retention- zero
anabolics- zero
supp changes- zero

My sleep has been pretty poor since the invisible enemy (lolz) has come upon us but was trending down hill before that. Some herbal teas help really well but I don't want to be in the habit of using them every single stinkin night.

Ill keep tracking it for the next two weeks, see what happens.

God bless

 

[Hyde]

Are you overall less active since the shutdown? I stopped getting up early 3-4 days per week to train at the gym when I got my home equipment and began training in the daytime at lunch or after work from home. So suddenly instead of getting up at 5:30 eod I was getting up at ~9am daily. Which really made going to bed at 10-11 very hard.

If this sounds similar at all, either keep going with the early morning gym or add some walks and conditioning workouts throughout your day, anything to help tucker you out. Or set alarms for same time daily early and get up no matter what.

 

[tyga tyga]

Definitely less active.

Thanks my guy

 

[The Solution]

When is the last time you got bloodwork?
Is there something underlying we are not seeing causing the symptoms?
Just throwing it out there...

 

[tyga tyga]

9/20/19 was my last draw. I get it done twice a year but as far as I know I have zero underlying issues.

 

[The Solution]

9/20/19 was my last draw. I get it done twice a year but as far as I know I have zero underlying issues.

Worth a shot as it’s almost been a year just Incase something flared up. If your covering all bases something doesn’t add up (besides stress which can be a major root cause)

 

[tyga tyga]

Edit

 

[tyga tyga]

I’mma check one more day lol but I think my batteries were just low.

Changed em and I’ve been 110-124 over 70-80. So... lol

 

[tyga tyga]

W1d4

Circuit
Lying Db external rotations, lateral raises, scapula dips.

Bench
155x3x4
155x11

WGPU
3x8

Db curl ss/w tri ext
4x12 for both

Yeesh. The weights feel VERY heavy, humbling experience it’s very reminiscent of when I first walked into a gym lol Next four weeks will be interesting as I slowly redistribute my fats back to cho for training purposes.

God bless!

 

[tyga tyga]

Also, something fire-

Add to bowl-
1 lb tenderloins or breast shredded
4 tsp fajita mix (low sodium one)
1 tbsp cilantro
30g sour cream mixed in
1 lime squeezed

I use a whole avocado as the base (remove the pit) add a little cheese and 10/10

The chicken mix has only 4g fat.

 

[The Solution]

I am a crockpot person year-round

4-5 pounds of chicken
1L Of diet soda
Cajun, Tumeric, trader joes chicken seasoning, 21 seasoning salute, everyday seasoning, sea salt, black pepper, paprika, chili powder, basil, and parsley

Slow cook for 8-10 hours
Good for 2-3 days worth of meals (most of my meals are all whole food)

It comes out incredibly tender and doesn't dry out.
Works a charm if you like to prepare ahead of time (such as myself)

 

[tyga tyga]

Yessir, I cook 2-3 meals (lunch & dinner typically) for the whole week and change my breakfast every other day.

Never tried the diet pop as the moistener (will use water or low sodium broth usually). Going to have to try that lol

 

[tyga tyga]

Edit

 

[tyga tyga]

W2d1

Pubic adjustment
Stir the pots
Oblique planks
Bird dogs

Warm up
Banded pull through x15

Squat
185x3x4r +8 amrap

Block pull
185x5x4r

Back ext super set with ab wheel
4x12 & 3x10

Going to pull 5x5r next week for blocks then 6x5r (I know I said I was going to just increase the sets from 4x4r to 7x4r over the next four weeks but... audible.)

However, template will stand otherwise. Also, since the weather has been warm (for the most part) my “active recovery” on off days have been walks or hiking with my four year old daughter. She LOVES being outside, which is awesome.

Take care
God bless!

 

[tyga tyga]

W2d2

Circuit
Lying external Db rotations 3x15
Lateral Db raise 3x15
Scapula dips 3x10

Incline bench
145x3x4r +10

Seated WG row
90x4x8r

OHP
80x3x4r +8

Big oOoOf, worked out in the morning instead of afternoon (get in when I can fit in) and boy oh boy lol big difference from my afternoon session.

Post workout
1/2c thiccc rolled oats
21g honey
40g raisins
2 tbsp flaxseed
1 tbsp chia seed

Not going to lift the next two days. Tentative layout is two days on two days off two on one off. As always, that’s subjected to change

Take care
God bless!

 

[tyga tyga]

W2d3

Pubic adjustment
Stir the pot
Oblique planks
Bird dogs

SLDL ~ Beltless
125x3x4 +10

Front squat ~ Beltless
125x3x4 +9

45 degree back ext +15 lbs
3x10

Leg raises
3x10

Cheat “meal” tonight.. really I had my normal foods but I’ve eaten 5 packs of my daughters fruit gummies lol 17g cho each packet w/no fat and 1g protein. Yay lol

 

[The Solution]

If that is a cheat meal, my cheat meals would be called "America Covid-19 Obese Meals" haha
Did you try the Gatorade for the AM Workout?

 

[tyga tyga]

Well, my meal didn’t stop there lol I thought I was going to but then my wife reminded me that we had mini cheesecakes in the freezer and ice cream. No, I haven’t tried the Gatorade. If I remember to buy some today, I’ll try it this coming week.

 

[tyga tyga]

W2d3

Circuit warm up
Face pulls, scapula dips, lateral raises

Bench
165x3x4 +12

WG pull ups
Body weight 4x8r

Snatch Grip shrugs
3x10

Arms super set
Hammer Curls & rope tri ext 3x15

Cho were over 300g last night and the pump let me know. Also, I bought the Yo-whey from muscle research, tastes good and mixes VERY well into oats, probably the best consistency I’ve ever had. All I’m going to say is, their pumpkin spice + raisins in the oats Down fall is, they’re website is completely wrong on servings for the $20 lol 56 servings vs the 90 advertised. If you don’t mind missing the 36 servings then I’d pick up the thin mint and pumpkin spice flavors.

Take care
God bless!

 

[Hyde]

Gummies cheesecakes and ice cream ain’t a bad way to go lol

 

[tyga tyga]

W3d1

Pubic adjustment
Stir the pots
Oblique planks
Bird dogs

Squat
195x3x4r +8

Block pull
185x5x5r

45 degree back ext -ss/w- ab wheel
3x12 & 3x10

Ever so slowly are we making strides. But, they’re strides none the less!

Going to try the Gatorade tomorrow for my a.m. training (although, I train Saturday mornings fasted- only difference is the time I workout. Saturday’s 8am, Tuesday’s 5am)

Take care
God bless!

 

[tyga tyga]

W3d1

Pubic adjustment
Stir the pots
Oblique planks
Bird dogs

Squat
195x3x4r +8

Block pull
185x5x5r

45 degree back ext -ss/w- ab wheel
3x12 & 3x10

Ever so slowly are we making strides. But, they’re strides none the less!

Going to try the Gatorade tomorrow for my a.m. training (although, I train Saturday mornings fasted- only difference is the time I workout. Saturday’s 8am, Tuesday’s 5am)

Take care
God bless!

 

[tyga tyga]

W3d2
Incline bench 155x3x4r +8
Seated WG row 90x5x8r
OHP 85x3x4r +7

W3d3 -belt less work
Front squat 135x3x4r +8
SLDL 135x3x4r +8
45 degree back ext 20x3x10r
Ab wheel

W4d4
Bench 175x3x4r + 9
WGPU body weight 5x8r
Snatch Grip shrugs 3x12
Single arm KB ohp 2x10 w/22lb

***Never mentioned, first rep on bench and variants is paused and chins/pull ups are dead hangs. The kb ohp is on the floor, legs extended to help build rigidity and engage obliques for bracing. Also added bear crawls back in after my standard McGill Big Three for lower body days

God bless!

 

[tyga tyga]

Also, BP has been 105-115/65-75.