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Slicin' and Dicin'

Nice Gun Show workout…. I bet you had an awesome pump.
it was a fun one! took some discipline to get in. we are starting the fourth and final month of the cut (with those two weekend 'break' intervals thrown in) so its a mix of bored monotony as well as internal drive to make a hard push through April (may 1st is vacation).

I've honestly been surprised at how good the pump has been lately since I've been going 16:8 PSMF on all lifting days (except Sunday Bench day), and I'm thinking those supplements from SNS are right about at a month+ and doing some heavy lifting for me.
 
Any recommendations on brand for yohimbe? I tried one before but my heart raced like crazy and I think it was low dosed?
I’m the same way, loads of people can’t really use it.

SNS Alpha Y is the only product I can really tolerate, at just 1mg or so at a time.

SNS Thermagize XT (which also includes A-Y) is a really great stimulant fatburner product for fasted mornings if you want enhanced energy, mood & big appetite suppression as well. One cap will really kick off a fasted morning on a great foot.
 
I’m the same way, loads of people can’t really use it.

SNS Alpha Y is the only product I can really tolerate, at just 1mg or so at a time.

SNS Thermagize XT (which also includes A-Y) is a really great stimulant fatburner product for fasted mornings if you want enhanced energy, mood & big appetite suppression as well. One cap will really kick off a fasted morning on a great foot.
Thank you, I will try one of these out. I think the one I had tried was 3mg and I thought I was going to die so threw it straight in the trash after testing twice.
 
I’m the same way, loads of people can’t really use it.

SNS Alpha Y is the only product I can really tolerate, at just 1mg or so at a time.

SNS Thermagize XT (which also includes A-Y) is a really great stimulant fatburner product for fasted mornings if you want enhanced energy, mood & big appetite suppression as well. One cap will really kick off a fasted morning on a great foot.
Yeah, I’m one of the ones that has issues with Yohimbe jacking up my blood pressure.
 
Warmup
Bike - 10 min

Lying leg curls
15 x 85, 100

Leg press
10 x 95
5 x 230
3 x 320, 410
8 x 500

Squats
3 x 135
1 x 185, 225, 265, 305

RDL
8 x 225, 275

Leg ext
15 x 85, 115

Adductor machine
Skipped, was busy

Abs
Hanging knee raises
2 x 15
(Added another set back in)

Cardio
Low incline LISS - 10 min


Notes
Took some weight lighter with more TUT, somewhat going through the motions out of discipline today, been a long exhausting week but getting it done, tomorrow I'll be a nice rest day.

Added low volume squats to practice/test ROM on the knee (felt good, but heavy)
 
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Warmup
Bike - 10 min

Lying leg curls
15 x 85, 100

Leg press
10 x 95
5 x 230
3 x 320, 410
8 x 500

Squats
3 x 135
1 x 185, 225, 265, 305

RDL
8 x 225, 275

Leg ext
15 x 85, 115

Adductor machine
Skipped, was busy

Abs
Hanging knee raises
2 x 15
(Added another set back in)

Cardio
Low incline LISS - 10 min


Notes
Took some weight lighter with more TUT, somewhat going through the motions out of discipline today, been a long exhausting week but getting it done, tomorrow I'll be a nice rest day.

Added low volume squats to practice/test ROM on the knee (felt good, but heavy)
Glad you’re knee is improving….enjoy that rest.
 
Happy Easter!

Warmup
Bike - 12 min

Bench
10 x 95,
6 x 135
3 x 185
1 x 215
5 x 235, 240, 245
20 x 135
(Pec engagement on bench was awesome today)

Incline DB
2 x 10 x 80

Pec deck
15 x 205, 280

Hammer strength dips
15 x +180
2 x 10 x +230

Ez bar curls
10 x 70, 80, 90
+10 x 50 dropset

Superset with rope push downs
10 x 100, 120, 140

Abs
Knee raises
3 x 15
(From pullups bar, focusing on full long toe pointing extension at bottom position)

Finisher:
15 min sauna
10 laps swimming

Notes

Thursday gym was closed, a big block of Tacoma was out of power so I took that as a sign from the heavens and rested.

Friday we were closed for the holiday so I slept in a bit and took the heeler for a long strenuous walk (steep inclines) about 35 minutes, then mostly house chores

Saturday was a good farm day. Finished my new fence, hauled a half yard of garden soil for the raised boxes, first lawn mowing of the year, weed whacking, had to do a little work on the truck but got it running good. Didn't seem like a lot but woke up feeling pretty hammered today.

I thought I'd end up skipping today but we have an Easter Dinner at 3pm so I realized I was already up, coffee was done, energy high, only 8am and home Depot is open so knocking out my chest day before I get some stuff. Hoping to move 10 Cornish cross chicks outside today as well.

It's good to "feel" good on Easter. By the time Easter comes around I'm so burnt out on holidays which is a shame cause it's easily the most important holiday of the whole year!


Happy Easter- hope y'all have a blessed day with family / friends.
 
Great workout….Happy Easter….enjoy that dinner.😎👍
such a great weekend! after easter dinner we had about 2 hours of chatting time with our friends, and I could see how they are spiraling (and their adults kids) in the world of social media and politics. Then we got home and the neighbors had people up from San Francisco who are relocating to Seattle temporarily and I saw more of it in them. It made me realize that this life my wife and I have been building on our tiny funny farm while strenuous and calorie demanding, has really sheltered us from so much of the pavement paradise lifestyles that are killing people these days. They live in urban areas (which I do love to visit as a country bumpkin) but all their data is just driving their brains into mush. I was so disconnected from the world this weekend.

Finished building a fence
built two gates
built an extended brooder for our meat birds
moved 10 cornish cross meat chickens outdoors (they survived. and are getting FAT)
put up some deer netting for my wife
hauled a half yard of soil to top off her raised beds
fertilized and pruned some plants
installed a automatic venting unit in her greenhouse (awesome little $20 chinese life hack)
mowed the lawn, edged, etc.
Had a date night with my wife Saturday
Easter with Friends on Sunday
Bench Day Sunday morning.

long hard work, but fulfilling and seemingly healthy lifestyle. Woke up at 189lbs today which for a monday morning after (lets be honest here, I had 2 easter dinners) easter dinner, seems like a massive victory haha. life is good.
 
such a great weekend! after easter dinner we had about 2 hours of chatting time with our friends, and I could see how they are spiraling (and their adults kids) in the world of social media and politics. Then we got home and the neighbors had people up from San Francisco who are relocating to Seattle temporarily and I saw more of it in them. It made me realize that this life my wife and I have been building on our tiny funny farm while strenuous and calorie demanding, has really sheltered us from so much of the pavement paradise lifestyles that are killing people these days. They live in urban areas (which I do love to visit as a country bumpkin) but all their data is just driving their brains into mush. I was so disconnected from the world this weekend.

Finished building a fence
built two gates
built an extended brooder for our meat birds
moved 10 cornish cross meat chickens outdoors (they survived. and are getting FAT)
put up some deer netting for my wife
hauled a half yard of soil to top off her raised beds
fertilized and pruned some plants
installed a automatic venting unit in her greenhouse (awesome little $20 chinese life hack)
mowed the lawn, edged, etc.
Had a date night with my wife Saturday
Easter with Friends on Sunday
Bench Day Sunday morning.

long hard work, but fulfilling and seemingly healthy lifestyle. Woke up at 189lbs today which for a monday morning after (lets be honest here, I had 2 easter dinners) easter dinner, seems like a massive victory haha. life is good.
And just imagine, you did all that and you and your wife are happy and fulfilled, while they are Facebooking and stressing over politics, and getting more and more unhealthy in the process.😎👍
 
And just imagine, you did all that and you and your wife are happy and fulfilled, while they are Facebooking and stressing over politics, and getting more and more unhealthy in the process.😎👍
Its all true, and we worked so hard all winter getting this place ready for summer, now that the longer warmer days are here, I find myself just being able to sit back and look at what we've built. there will of course be basic summer stuff like lawn mowing and staying on top of yard maintenance but the heavy lifting I think has wound down so we can enjoy summer!
 
Last night post workout was 186.4lbs which 2.2lbs lower than last Monday evening postWO
Woke up at 185.4 this morning, which is also exactly 2.2lbs lower than last week post fast.

That's a good cardio day! Where do you go swimming? Do you have a pool or is that at a gym?

Man as much as I used to hate these big box gyms, the LA Fitness membership has been good to me. There are 5 locations between my office and home depending on what evening activities I have that night (so freedom to hit locations in other towns on say Weds family dinner night, or a Thursday wrestling meet or track meet night).

The Tacoma one is my favorite because the barbell room is kept in great shape, feels like a lifting dungeon, and all the members are honestly very hard working gymrats so its got that vibe. It has a basketball court, racketball courts, lots of cardio options, the sauna, pool, and a hot tub (spa?)

I think I've mentioned before that I'm not actually a big fan of swimming but I'm seeing massive improvement in my cardio by bringing it back in already, so I'm enjoying the linear newbie gains there. I can feel the muscular engagement, I like the low impact nature, and I figure it doesn't hurt to improve my swimming capacity before vacation in May.... I've been doing a breast stroke down one stretch of the pool (wild pec and tricep engagement) and then basically sprinting back freestyle / front crawl.

1775567874558.webp
 
Last night post workout was 186.4lbs which 2.2lbs lower than last Monday evening postWO
Woke up at 185.4 this morning, which is also exactly 2.2lbs lower than last week post fast.



Man as much as I used to hate these big box gyms, the LA Fitness membership has been good to me. There are 5 locations between my office and home depending on what evening activities I have that night (so freedom to hit locations in other towns on say Weds family dinner night, or a Thursday wrestling meet or track meet night).

The Tacoma one is my favorite because the barbell room is kept in great shape, feels like a lifting dungeon, and all the members are honestly very hard working gymrats so its got that vibe. It has a basketball court, racketball courts, lots of cardio options, the sauna, pool, and a hot tub (spa?)

I think I've mentioned before that I'm not actually a big fan of swimming but I'm seeing massive improvement in my cardio by bringing it back in already, so I'm enjoying the linear newbie gains there. I can feel the muscular engagement, I like the low impact nature, and I figure it doesn't hurt to improve my swimming capacity before vacation in May.... I've been doing a breast stroke down one stretch of the pool (wild pec and tricep engagement) and then basically sprinting back freestyle / front crawl.

View attachment 259919
Swimming is also good for strengthening the joints, and improving mobility.😎
 
Swimming is also good for strengthening the joints, and improving mobility.😎
feels like it! its funny how on my first day, 8 laps was taxing. but after only a couple more sessions they're getting longer and longer with less effort. Kinda reminds me of the value of the early xfit days where we built capacity across so many methods. I can do an hour of cardio on a bike, HITT sprints, incline walking, double unders, etc and none compare to swimming.
 
Man, you have really accomplished a lot recently. Sounds like you are set to enjoy the environment you built!
 
Man, you have really accomplished a lot recently. Sounds like you are set to enjoy the environment you built!
we've been going like crazy, I'm half worried that I've developed a sense of my dads farm work ethic from growing up mixed with both his and my wife's a.d.d. because the only time I sit down at home is to sleep, otherwise there is always work to be done 😂

I need to relearn the art of doing nothing!
 
Morning fasted cardio
Incline LISS - 30 min
10/2.6

Broke fast
Chicken + veggies

PM session
Warmup
Bike - 10 minutes

Deads - DOH
10 x 135
5 x 225
3 x 275, 315
2 x 350, 365 (PR)

Weighed pullups
10 x +20, +30
7 x +45

Seated cable rows - star trac
15 x 100
10 x 145, 160

Face pulls
3 x 15 x 90

Abs
Hanging knee raises
4 x 15

Finisher
20 min LISS (flatish)

Swim - 12 laps

Notes
Weight belt in 4th hole (gasp!) which means I'm at or very near waist target although still some spill in the love handles. Not nearly as aby as Jim right now.

365 as a PR is only because the DOH grip. Which doesn't mean a lot since by the time I could pull 315, I was learning hook and switch. So basically anything I pull right now as a straight DOH is a PR.

I'd guess if fed my DOH max right now would likely be around 405 judging by how these went. But pulling 365 sure felt special today. It's not heavy and a far cry from any PRs but I had to break my lower weight work to feed the soul a bit.

The indentations on this weight belt tell a story of may bulk and cuts

PXL_20260407_224142028.webp
 
Congrats man, lets see a progress pic, this is the lowest you have been in a while right?
 
Congrats man, lets see a progress pic, this is the lowest you have been in a while right?
almost snagged some pics last night but too many dudes hangin' brain in the locker room and forgot by the time I got home, lol. thats always something I mildly regret later in a cut, not having the legit before and afters but the leather belt doesn't lie and man... I just feel lighter on my feet. joints feel good, really hitting that sweet spot!

Weighed in at 184.4 this morning.
183 last night after I had broken my fast with chicken and veggies.
(continued to focus on protein via cottage cheese, hard boiled eggs, protein shakes, and dinner was a heaping pile of tilapia and veggies. )

Monthly avg in april so far is 185.8 which is the lowest since Nov of 2022 (185.4).

nice thing is that I'm not feeling too much diet burnout. Training is a little bit boring, but I'm aiming to mostly just maintain stimulus until May then after vacation going to really think about what I can do with a leaner than average strength cycle. The cuts are getting harder and I don't think I want to do 20-30lb swings anymore, I'd be happier to stay leaner going forward I think. Its a lot easier to just stay relatively lean than to cut it every year after a strength cycle.
 
almost snagged some pics last night but too many dudes hangin' brain in the locker room and forgot by the time I got home, lol. thats always something I mildly regret later in a cut, not having the legit before and afters but the leather belt doesn't lie and man... I just feel lighter on my feet. joints feel good, really hitting that sweet spot!

Weighed in at 184.4 this morning.
183 last night after I had broken my fast with chicken and veggies.
(continued to focus on protein via cottage cheese, hard boiled eggs, protein shakes, and dinner was a heaping pile of tilapia and veggies. )

Monthly avg in april so far is 185.8 which is the lowest since Nov of 2022 (185.4).

nice thing is that I'm not feeling too much diet burnout. Training is a little bit boring, but I'm aiming to mostly just maintain stimulus until May then after vacation going to really think about what I can do with a leaner than average strength cycle. The cuts are getting harder and I don't think I want to do 20-30lb swings anymore, I'd be happier to stay leaner going forward I think. Its a lot easier to just stay relatively lean than to cut it every year after a strength cycle.
Especially since you don't have to be in a major surplus to gain strength. You can do a 200-300 surplus and make plenty of strength gains. Heck from here maintenance will feel supercharged and strength will start going back up.
 
Especially since you don't have to be in a major surplus to gain strength. You can do a 200-300 surplus and make plenty of strength gains. Heck from here maintenance will feel supercharged and strength will start going back up.
I am hoping and thinking the same thing. A little more intentional focus on strength without excess volume at a reasonable caloric intake could yield some pretty decent results.

I do feel like I've really tapped a bit of a hack with the swimming lately too. last nights 12 laps took me 15 minutes because I'll swim down breast stroke (chest and tricep pump) and freestyle back, then rest a moment, then go again. its not that I love swimming, but it does break up my current cardio monotony, I know there are additional health benefits, I love the low impact, and I fully admit that being a stronger swimmer is not a bad idea for me, lol.
 
Warmup
Bike - 10 min

Ez bar curls
10 x 70, 80, 100
(The 90 was missing? )

CGBP
10 x 135, 185
8 x 205

Incline DB curls
10 x 30, 35
8 x 40

Cable OH ext
15 x 35, 50
10 x 65
(Hard to hold a position in this one, that 65 was yanking me lol)

Hammer curls
10 x 40, 50
+ 15 x 32.5 dropset

Life fitness dip machine - plate loaded
2 x 15 x +180

Rope pushdowns
2 x 15

Abs
(Skipped)

Cardio
Incline LISS
30 min

Notes
Today was a tank top kinda day. Broke my normal protocol and carbed a bit preWO at lunch today (rice).
 
No doubt swimming is an excellent option. Great exercise, unfortunately, I am just to dense to do it. For me to stay on top of the water requires sprint level effort. When I add swimming to the mix, I have to do one lap, then walk one lap like HIIT. I will do one down and back then walk it resisting the water moving my arms to keep the energy flowing. Then do another freestyle lap and repeat. I truly wish I could swim the calm way with metered effort but I just sink. I have been to swim classes, worked with lifeguards, and simply can not even float on my back no matter how much breathe I hold, or how many times people have tried to teach me. One of the people was just like dude you are still heavy in the water. I can feel you trying to sink while I hold you trying to teach you to float. I don't think you were made for this. LOL
 
Another nice arm workout….arms day is always a good day to wear a tank top.💪😎
I could still feel the pump this morning 😂

For me to stay on top of the water requires sprint level effort. When I add swimming to the mix, I have to do one lap, then walk one lap like HIIT. I will do one down and back then walk it resisting the water moving my arms to keep the energy flowing. Then do another freestyle lap and repeat.

At first I read this as like get out of the pool and walk around the pool then get back in the pool lol. but I understand what you are saying now, this actually sounds like reasonable conditioning to me. I breast stroke a lap down which has been a crazy chest and tricep pump, then freestyle back and look at the clock. rest times might be 30seconds+ at times. But after only a few attempts at this swimming thing I'm noticing my capacity is enjoying newbie gains like crazy already.

I truly wish I could swim the calm way with metered effort but I just sink. I have been to swim classes, worked with lifeguards, and simply can not even float on my back no matter how much breathe I hold, or how many times people have tried to teach me. One of the people was just like dude you are still heavy in the water. I can feel you trying to sink while I hold you trying to teach you to float. I don't think you were made for this. LOL

I took SCUBA back around 2007-2008, I was supposed to go with my brother so we could spearfish together but he got deployed to Iraq back then right as our classes started so I saw it through, finished it, did one dive after weeks of schooling with a couple classmates, then decided it wasn't for me and never did it again, lol. BUT my instructor was a 400lb ex navy diver who could dive with like 6lbs attached to his belt. in class, I could dive with I believe 12lbs. When we got into open water (open water tests were really sketch. cold puget sound water, 40-60ft deep, proving we had the ability to lose and find our regulators, clear masks, etc) I needed like 40lbs+ to get myself to sink.

It was explained to me that bouyance can be greatly effected by nerves....as I got more comfortable I was able to dive with less weight. I've been told the same thing can apply to floating in reverse but IDK.

I can say with a freestyle method I believe I learned a lot of correct methods/forms since my mom was a record holding swimmer back in the day, and then one of my old coaches was a lifeguard and former SEAL who would hold WOD's occasionally at the local pool on Saturday mornings. (maybe this is why I don't like swimming???). despite knowing "how" to swim freestyle correctly, I simply don't want to. I have a pretty good head turn for breathing but now days I just keep my mouth almost entirely out of the water, eyes too. its just not important to me to look like Michael Phelps, all I'm doing really is exploring a new form of low impact cardio and improving my swimming capacity a bit for vacation, lol.

I saw an old lady swimming in her snorkel gear. I asked if it was practice for travel and she said no its cause she has a rod in her neck... but I thought about it and i'm considering taking a snorkel anyways cause why not get a couple weeks of practice in? LOL
 
Congrats on the pr!! There with you on the 20+lb swings. I am horrible maintaining and every time I say I am done. Never works out. Spend 12 weeks to lose only to gain in a few weeks.
 
Morning fasted cardio
Incline LISS - 30 min
10/2.6

Broke fast
Chicken + veggies

PM session
Warmup
Bike - 10 minutes

Deads - DOH
10 x 135
5 x 225
3 x 275, 315
2 x 350, 365 (PR)

Weighed pullups
10 x +20, +30
7 x +45

Seated cable rows - star trac
15 x 100
10 x 145, 160

Face pulls
3 x 15 x 90

Abs
Hanging knee raises
4 x 15

Finisher
20 min LISS (flatish)

Swim - 12 laps

Notes
Weight belt in 4th hole (gasp!) which means I'm at or very near waist target although still some spill in the love handles. Not nearly as aby as Jim right now.

365 as a PR is only because the DOH grip. Which doesn't mean a lot since by the time I could pull 315, I was learning hook and switch. So basically anything I pull right now as a straight DOH is a PR.

I'd guess if fed my DOH max right now would likely be around 405 judging by how these went. But pulling 365 sure felt special today. It's not heavy and a far cry from any PRs but I had to break my lower weight work to feed the soul a bit.

The indentations on this weight belt tell a story of may bulk and cuts

View attachment 259928
I missed this workout….congrats on the PR. Your waist is really tightening up. Your abs must be starting to pop now.
 
Warmup
Bike - 10 min

Lying leg curls
15 x 85
10 x 115, 145

Leg press
10 x 90
5 x 230
3 x 320
1 x 410
2 x 8 x 500

Leg ext
10 x 105, 145, 185

RDL
8 x 225, 275

Adductor machine
10 x 85, 130, 175

Cardio
Low incline LISS - 20 min

Notes
Gonna try to get a little swimming in tonight.
 
No doubt swimming is an excellent option. Great exercise, unfortunately, I am just too dense to do it. For me to stay on top of the water requires sprint level effort. When I add swimming to the mix, I have to do one lap, then walk one lap like HIIT. I will do one down and back then walk it resisting the water moving my arms to keep the energy flowing. Then do another freestyle lap and repeat. I truly wish I could swim the calm way with metered effort but I just sink. I have been to swim classes, worked with lifeguards, and simply can not even float on my back no matter how much breathe I hold, or how many times people have tried to teach me. One of the people was just like dude you are still heavy in the water. I can feel you trying to sink while I hold you trying to teach you to float. I don't think you were made for this. LOL
It’s the muscle. It’s very dense; pro bodybuilders do not swim (short of sprinting). I could swim okay when younger, but now it’s purely sprinting from A to B, no ability to tread water for any meaningful length (as the cardio to support such high effort required isn’t there). If I’m not cranking, I’m sinking.

I remember in my lifeguard testing in college the instructor was 300lbs, just casually floating there like a buoy - she could not understand how us guys who lifted needed so much more effort to tread 😝
 
It’s the muscle. It’s very dense; pro bodybuilders do not swim (short of sprinting). I could swim okay when younger, but now it’s purely sprinting from A to B, no ability to tread water for any meaningful length (as the cardio to support such high effort required isn’t there). If I’m not cranking, I’m sinking.

I remember in my lifeguard testing in college the instructor was 300lbs, just casually floating there like a buoy - she could not understand how us guys who lifted needed so much more effort to tread 😝

Dude I think about you half the time I'm in the pool cause I remember you mentioning how much you like getting out in the water. and there is a part of me that does (not necessarily to swim), but the past decade I've definitely adopted my wifes "sit on the beach with a book and a tequila" methodology more lol.

I know that those little zit / cyst eye things I used to get under my eyelids disappeared entirely when I was in the pacific ocean in costa rica one time, and my wife commented on how great my skin looked after learning how to surf. Whether or not I 'like' to swim, if I was really committed to the experiement, I know I should try getting into our local (cold as hell) salt water more often. I truly believe that stuff is healing.
 
funny side note about the farm work @MrKleen73

so this morning at 5am I start my car to warm up, but I also started the 'farm' truck because I might have a parasitic drain on the battery or I left something on, cause a week ago it was completely dead so I've been starting it when I'm not driving it to check/charge etc.

anyways, its still pitch black out, I go to the coop to feed and water the birds in my leather cole hans and slacks. grabbing their poopy feeder, cleaning it off, refilling. I find one of my cornish cross meat birds somehow escaped their larger grow out brooder so I grab it, walk around put it back in with the rest to get fat and killable. go in the house, wash hands, finish getting ready for work, start the commute. sorta hillarious the simple things that you gotta add into your day 7 days a week but the added connection you feel to 'real' life. its more work but so healthy I think.
 
Dude I think about you half the time I'm in the pool cause I remember you mentioning how much you like getting out in the water. and there is a part of me that does (not necessarily to swim), but the past decade I've definitely adopted my wifes "sit on the beach with a book and a tequila" methodology more lol.

I know that those little zit / cyst eye things I used to get under my eyelids disappeared entirely when I was in the pacific ocean in costa rica one time, and my wife commented on how great my skin looked after learning how to surf. Whether or not I 'like' to swim, if I was really committed to the experiement, I know I should try getting into our local (cold as hell) salt water more often. I truly believe that stuff is healing.
I have always enjoyed the water, but at this point I have to stay in shallows or sit on floaty, when I’m not jumping in and swimming to one of the above.

Sad thing is, it’s even worse if you are lean - you need to actually drop muscle if that’s the issue, as fat makes you buoyant.
 
Forgot last nights cardio session:

Incline LISS
30 minutes

Sauna
15 minutes

Swim
12 laps

I have always enjoyed the water, but at this point I have to stay in shallows or sit on floaty, when I’m not jumping in and swimming to one of the above.

Sad thing is, it’s even worse if you are lean - you need to actually drop muscle if that’s the issue, as fat makes you buoyant.

I've watched these people doing freestyle across the pool at very lazy, comfortable paces. I thought, oh if I learn how to just swim more slowly, I won't get such an intense HIIT effort on each lap and I can maybe string more laps together.

<sinks>

yeah doesn't work. I think I understand what you guys are saying about cranking lol.
 
Incline bench
20 x bar
10 x 95, 135
2 x 3 x 165
1 x 185, 200, 215
2 x 5 x 185

OHP
5 x 95
3 x 115, 135
1 x 155, 165

Pushpress
3 x 185

Strict OHP
7 x 135

Seated DB curls
2 x 10 x 30

DB laterals
2 x 15 x 30

Bench
3 x 135, 185, 205
8 x 225
25 x 135 - wide grip

DB incline
2 x 12 x 60
(Massive TUT/Pump focus )

Pec deck
20 x 205

No cardio today. Gonna hit sauna briefly then take my wife on a date.


Notes
Strong surplus this weekend. Wife and son both under the weather so I got pho for all of us, doubled down on normal vitamins and generally had a more lax than usual weekend. Dropped him off at the zoo for a date, grapes a bunch of grape vines for my wife, finally got to gym solo (no bro sesh!) so decided to screw around a bit and enjoy a grm rat session while I had time.

OHP has taken a beating being so neglected but it always comes back.
 
Incline bench
20 x bar
10 x 95, 135
2 x 3 x 165
1 x 185, 200, 215
2 x 5 x 185

OHP
5 x 95
3 x 115, 135
1 x 155, 165

Pushpress
3 x 185

Strict OHP
7 x 135

Seated DB curls
2 x 10 x 30

DB laterals
2 x 15 x 30

Bench
3 x 135, 185, 205
8 x 225
25 x 135 - wide grip

DB incline
2 x 12 x 60
(Massive TUT/Pump focus )

Pec deck
20 x 205

No cardio today. Gonna hit sauna briefly then take my wife on a date.


Notes
Strong surplus this weekend. Wife and son both under the weather so I got pho for all of us, doubled down on normal vitamins and generally had a more lax than usual weekend. Dropped him off at the zoo for a date, grapes a bunch of grape vines for my wife, finally got to gym solo (no bro sesh!) so decided to screw around a bit and enjoy a grm rat session while I had time.

OHP has taken a beating being so neglected but it always comes back.
Hope you and your wife enjoy your date, and hope your son enjoys his date. Ha, my wife and my first date was going to Zoo Atlanta, and we went to play Putt Putt afterwards and then had dinner at Red Lobster….we just wanted to be big kids that day.😎👍
 
Hope you and your wife enjoy your date, and hope your son enjoys his date. Ha, my wife and my first date was going to Zoo Atlanta, and we went to play Putt Putt afterwards and then had dinner at Red Lobster….we just wanted to be big kids that day.😎👍
CHEESE ROLLS BABY!!!!!!!! That's what sealed the deal for you! ;)
 
Hope you and your wife enjoy your date, and hope your son enjoys his date. Ha, my wife and my first date was going to Zoo Atlanta, and we went to play Putt Putt afterwards and then had dinner at Red Lobster….we just wanted to be big kids that day.😎👍
After I dropped him off I texted my wife and said, man now I'm jealous, we haven't been to the zoo in ages! lol.

Took my wife to a new nursery she found about 30 minutes away so she could get some cherry picked plants she and her AI chat had specifically sought out to compliment other plants in the garden. She's been using Claude a lot lately to organize the raised beds, perimeter, greenhouse etc for flow, seeing times, when to harden them off, and how to figure out which plants go best with which in the garden for things like pest deterence, best use of trellis, space, shade, etc. its been sorta cool! And I'm super glad she's the one doing most of it cause my brain is tapped lol.

Luckily we had a gameplan for this year, I'm responsible for protein and she's on fruit and veggie duty so I mostly focus on keeping the chickens alive (and then processing them) while she's doing the greens and beautification side...
 
So, I have to ask what is the process for processing a chicken exactly? Do you snap the neck, or cut the head off to kill them, do you hang them upside down to bleed them out? Do you have to pull the feathers by hand or is there a tool or something to help with that part? How long is the process? Might be morbid, but I am honestly curious.
 
So, I have to ask what is the process for processing a chicken exactly? Do you snap the neck, or cut the head off to kill them, do you hang them upside down to bleed them out? Do you have to pull the feathers by hand or is there a tool or something to help with that part? How long is the process? Might be morbid, but I am honestly curious.

I'm going to treat these first 10 the way I did as a duck hunter. well, with ducks if they weren't dead immediatley after being shot, I'd snap their neck as fast as possible to eliminate suffering. with the chickens, I'll chop the head off. If using a block, I'll use an ax. if I use a killing cone, I'll use large pruning sheers and let them bleed out. That will come down to my production size. For instance, I'm only growing 10 birds right now, I will probably cull 1 or 2 this week because any that are semi failure to thrive, I want to probably harvest them first so I don't risk them dying and the meat spoiling. Cornish Cross birds are notorious for having health issues because they are bred to do nothing but eat eat eat 24/7 and die. so they get so big so fast (8-10lbs in 8-10 weeks) that they can have heart attacks and break their own legs from how muscular they get. All of my 10 are looking pretty good, feathers are coming in nicely. This morning I noticed they are starting to almost look pretty and typically cornish cross just look like nasty monsters of chickens lol. But I do have 1 that is very very lazy. I thought I'd butcher it this past weekend, but it would get up to come eat and drink and I figured if its still mobile then I'll keep fattening it up a bit. This morning all 10 were walking around and chasing me looking for fresh water and food so I'm glad I didn't cull too early.

I don't have any real goals for bird size on this first batch. if I end up with 4-6lb birds when done, I'll be happy because in May I plan to build a larger brooder where I can safely, cleanly, and humanely raise at least 20 chicks at a time. Then at about 3 weeks I'll move them to either a small paddock/pasture we are making for them, or a chicken tractor so they have more soil to turn over. Its a bit cleaner for a larger flock so they aren't living constantly in their own ammonia and feces. for my smaller flock, I'm giving them fresh bedding/shavings to control that kind of stuff. But going forward wanting to raise more birds, and raise them as healthy as possible to improve the quality and volume of meat for us, I'll try to get them either chicken tractored, or new pasture.

Some people are really big on plucking. You can get a chicken plucker but they're sorta pricey, like $400-1000. You chop the head off the bird, dip it in hot water to scald it for a moment, toss the bird into the chicken plucker, it spins around in circles removing all the feathers. then if you want you can do a second dip with a little parafin wax in the hot water to help remove the last of the feathers. Some people just chop the head off, drain the blood, remove the guts, dip in hot water with wax, and start plucking.

My plan is, remove the head then pull just a couple tufts of feathers on the chest. get the knife inbetween the skin and the meat, and carefully carve all the skin off the bird, as this takes the feathers of super easily. I will probably keep like 2 of these 10 birds in tact for beer can or braising, but my method of skinning them out allows me to very easily carve out the breasts, stack those in whatever quantities my wife wants for freezing, then I'll do the same for the wings and legs, I'll keep those in a separate bag for BBQ'ing. I'll probably save gizzards and hearts at least for the dogs, if not for myself.

Then whats left of the carcasses will likely get separated. feet etc into a pile that will go into broth for the dogs, and the rest of the scrap meats and bones into soup stock for the humans.

a lot of people are really big on leaving the skin on and plucking the whole damn bird and I think its more out of being naive than anything cause thats a LOT of unnecessary work in my opinion!
 
these are the cones some people use. you can just mount it to a tree, or a 4x4, or whatever you want, then it restrains the bird, makes dispatch a bit easier, and you can let them bleed out while you're processing another one. Lot of people just DIY this type of thing.

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Piglet ain't f'ing around anymore. Christopher should have never abandoned them in the forest!!!!

@Dustin07 That is pretty cool and yeah if you aren't keeping the skin on then pulling all the feathers makes no sense at all. I would be curious once this group gets done how much your chicken meat ends up costing after expenses. How much is it per chick for the cornish crosses? How much in feed, and if it ends up cheaper or just more rewarding.
 
Piglet ain't f'ing around anymore. Christopher should have never abandoned them in the forest!!!!

@Dustin07 That is pretty cool and yeah if you aren't keeping the skin on then pulling all the feathers makes no sense at all. I would be curious once this group gets done how much your chicken meat ends up costing after expenses. How much is it per chick for the cornish crosses? How much in feed, and if it ends up cheaper or just more rewarding.

It wont' always work out this way, but one reason we got 10 birds instead of 5 was Wilco had a deal. Buy a bag of feed and get 5 birds for free 😂

we are in a local co-op as well where we get organic chicken feed thats pretty high quality for equal to or less than store prices so I have a 50lb bag of that for my next batch but for my current 10 birds:

2 x $23 bags of feed will get them from start to finish I believe if I butcher at 7 weeks. I may need a bit more if I let them go to 8-9 weeks

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so $46 / 10 = $4.60 per bird. You can add to that water if you want, but price is negligible. There is the cost of brooder, heat lamp, feeders and waterers, but we have had all those things for many years because we've been doing chicks for so long. I think we did have to get a new bulb this year ($12.99) but thats sitting over my wife's 5 new layer chicks.

If I get more Cornish Cross chicks they're $3.19ea

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so probably around $6ea ish.
our eggs when we figured in the cost of keeping the chickens, was far less than store bought when egg prices were high. I'd guess right now the cost of our eggs is $2.50-3/dozen. I'd have to check how often we restock food from the co-op to be certain though. we are currently getting crazy numbers on eggs. usually 8-10 a day, but the last 2 sundays the girls put in double time and we got 12 and 17 lol.
 

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How much in feed, and if it ends up cheaper or just more rewarding.
There is definitely a very rewarding element. My wife and I spend all our time very connected with the land and our animals and I notice the world around us spiraling into deep depression while she and I are aware of the geopolitical issues, we are so deeply involved with "real" life (our real) that I find our stress level seems lower than people around us, we feel very fulfilled.

we also have control over the food, so we are slowly eliminating health culprits. Last summer we sat on the deck having beef from mom and dads farm, and all the side dishes were from our garden. I had a small glass of bourbon and realized that needed to go, so I learned distillation.

But now that I have learned distillation, we are also learning more about essential oils and tinctures. So she is working on developing a plan for growing elderberry, using salal berries, and another berry I can't think of right now. I can distill a very high proof (like 140) neutral alcohol, use a combination of ingredients in the thumper to infuse it, then jar it all in a mason jar for a few weeks, move into small tincture jars and have a little apothecary.
 
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