Danb's Mountain Dog and everything else log

I thought I'd touch a bit on nutrition. This is pretty much my everyday
Meal structure. I switch out certain carb sources for example lately Ive been eating a lot of brown rice/Ezekiel bread and rice cakes but the last few days Ive switched it up to Oats/Ezekiel bread/ sweet potatoes. Ive been off the sweet potato kick for a while because I hate prepping them but I realized as I was making jerky the other day I could use my slicer to cut them...can't believe I never thought of that before. So here's pretty much how my day looks on paper meal wise.

2 PC Ezekiel bread French toast with sugar free syrup...if you've never tried this and you crave breakfast foods (my weakness) I highly highly recommend it. I just take 2/3 cup egg whites a splash of vanilla and some cinnamon and let the bread soak all the egg whites up. Its glorious and I'll add 5oz of extra lean ground turkey with this meal

Or

Just 2/3 cup oats with 1 scoop of OEP protein added.

Those are pretty much the only two things I eat for breakfast now lol

2.
1/2 cup oats 1.5 scoops OEP added right to it with a little original or vanilla no sugar added almond milk. And 1 tbs natty PB (PWO Meal)

3
Chicken breast (snack)

4
8 oz tilapia (snack)

5
Chicken breast/sweet potato. I put garlic powder/seasoning salt and chilli powder OR cinnamon and splenda

6
Shake Pre bed

Usually comes out to around 2300 cals and I try to keep carbs under 150. My fats are a little higher on days where I do the garlic sweet potatoes because I use 2 tbs of extra virgin olive oil which is 14g fat so I'll end up with anywhere from 60-75g of fat usually.

Anyway back to training....

Hit legs this morning. My hips are starting to feel a little loser and I hit some hamstring and quad work before squats today so my hammies felt a lot better. I'm starting to consider taking longer rest periods on leg day. 30-45 sec isn't a whole lot.of time lol

Single leg ext SS double leg ext-didnt really keep track of weight. Rotated betweeb 50-70 lb range
4 working sets of 10-15

Standing single leg hamstring curls- weight is per leg
25 -15
35-12
35-12
45-10

BB ATG (almost lol) squat
135-10
135-8
155-8
155-8
185-6

Leg press SS sled calf raise
360-10/12
360-10/10
360-8/10

Ab work- Wheel of death and hanging leg raises/ straight leg raises. 2 sets to failure of each.
 
I may have to try the Ezekiel French toast. I sliced up some potatoes, thanksgiving ham, sweet peppers and egg whites today. I could skip the taters and do the toast one of these days.
 
iparatroop said:
Food looks good man. Now I'm hungry. Thanks a lot.
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Now if I can just stick to not I might shed some of this winter coat Ive added. Through the week I do great. Weekends have been a struggle honestly.

superbeast668 said:
I may have to try the Ezekiel French toast. I sliced up some potatoes, thanksgiving ham, sweet peppers and egg whites today. I could skip the taters and do the toast one of these days.
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Its super bomb of you like french toast. Dont get me wrong its not as good as "real" French toast but 350 cals vs 800 or more makes it a little better option lol
 
Danb2285 said:
Now if I can just stick to not I might shed some of this winter coat Ive added. Through the week I do great. Weekends have been a struggle honestly. Its super bomb of you like french toast. Dont get me wrong its not as good as "real" French toast but 350 cals vs 800 or more makes it a little better option lol
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A slice or two of that with about 12 egg whites and that'd be a solid breakfast. Dude weekends suck for dieting when your in the woods. It was single digit temps last weekend. All I wanted was warm calories.
 
superbeast668 said:
A slice or two of that with about 12 egg whites and that'd be a solid breakfast. Dude weekends suck for dieting when your in the woods. It was single digit temps last weekend. All I wanted was warm calories.
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Ha dude I know it. Its so much easier to grab a doughnut and coffee at 5 AM and grab a burger for lunch during hunting season. Our muzzle loader season opener is saturday and its supposed to be like close to 10 degrees for the lows starting on Saturday thru like Wednesday. I get double hit on bad dieting because info right from hunting to ice fishing and that usually means my diet consist of summer sausage Pabts Marlboros and Copenhagen lol bad deal
 
That sounds... Delicious.. I haven't chewed since September. I haven't smoked in 3 weeks. I love pbr. I have a picture of 300lb me with a unicorn horn of pbr bumper stickers stuck on my head still somewhere..
 
Nice diet and the french toast sounds good.

I am about to right up the log for the challenge just gonna go back and look at the goals everyone sent me.
 
Dan The challenge thread is up get in there and give your word that you are going to follow through!

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MrKleen73 said:
Dan The challenge thread is up get in there and give your word that you are going to follow through!

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Done...I'll be logging in ^^this thread from now until Feb. 15th. Come follow and get the chance to see one of these meat heads in a dress :)
 
Alright ladies time to get this up rolling again. I'm running program 3 from meadows right now. Here's where I'm sitting as of about 1.5 weeks ago.



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Just got back from a week long ice fishing trip where diet was anything but good haha BUT everything kicks back in starting tomorrow. Diet layour will look like this

1900 cals running a split of 75-100c/75f/200p...ish but that's not set in stone as I'm kicking around the idea of going into grow mode since I've been cutting/recomping for some time.

First gym update should be in the morning!
 
Hey it is like a reunion...
 
Gym didn't happen today. I completely forgot I had to take my dog in to get these bad boys taken out.



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14 stitches in his neck and 4 in his leg.

Diet is on point today though and bro day will be tomorrow.
 
wasme said:
What happened to your dog?

...and I'm back'ish...
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Ha we don't really know to be honest. He started developing a lump on his neck over the summer. We took him to the vet and they biopsied it and said it was literally just a skin mass and wasn't doing him any harm. Long story short it.got to be about the size of a golf ball and was sticking out over his fur and we couldn't take looking at it anymore so we had it cut off lol

In other pretty exciting news...this is my 3 yr old with a pretty special announcement



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We've known since around Christmas but haven't told anyone. The wife put it on Facebook so the cats outta the bag now. We've been trying since June so were both pretty excited!.
 
Congrats Dan!
 
Dude that's huge!!!! Congrats!
 
Congrats to you and your family, Dan!
 
Thanks everyone! Much appreciated. Its been so hard not telling anyone for almost 2 months haha. I'm horrible with secrets.

Drinking some AminOD and condense getting ready for bro day with calves and abs.
 
Danb2285 said:
Thanks everyone! Much appreciated. Its been so hard not telling anyone for almost 2 months haha. I'm horrible with secrets.

Drinking some AminOD and condense getting ready for bro day with calves and abs.
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I hear you dude. We waited til the 12 week mark for both of ours and it was torture!
 
TheSwanks said:
I hear you dude. We waited til the 12 week mark for both of ours and it was torture!
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Yeah that's about where we're at. I think she may be like 14ish weeks maybe?? Either way complete tourture

Arms and abs today. Felt good getting back in the gym. Today's my first day in almost 2 weeks since I was gone all week last week and have spent all week this week catching up on things that needed caught up ha. One major thing I noticed today...My fukin mobility sucks. Especially towards the end of my workout when things start tightening up and getting stiff (no quote edits necessary). Especially in my lumbar and hips.

ARMS - BICEPS - 15 SETS & TRICEPS 15 SETS:

Rope pushdown - 3 sets of 12 to warm up.

Pushdowns - Instead of using a rope, use a little v-bar -45 sec rest the first 2 sets 30 sec on the rest
20-60
15-65
12-70
10-70
8-70

Kickbacks with a pronated grip - 5 total work sets. 45 sec rest
35
35
30
30
25

Bent over rope extension - 30 sec rest
42.5-15
45-15
45-12
45-10
35-13

Cross body dumbbell curls -30 sec rest
35
35
30
25

Ez bar preacher curls - 4 sets of 8

Ez bar curls - 4 sets of 6 reps with a 3-second descent.

Reverse Ez bar curls - 3 sets of 20 reps.

Abs- 4 sets of supported leg raises/hanging leg raises
 
That a boy! Spread dat seed!
 
1ifeblood said:
That a boy! Spread dat seed!
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bean5er said:
Hell yes Dan, congrats buddy
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Thanks dudes!

Leg day today. Currently laying on the couch in pain already. Almost fell on my face on the way out of the gym due to a mixture of ice/wobbly legs lol. Nothing like a less than 30 minute leg day
lEGS - 16 SETS:
Week 3 of 3 - Phase 1 Complete Weeks 3-6

lying leg curls - 2-3 warm up sets. Let's pyramid on these today. I want 14, 12, 10, and 8 reps. On the last set, add 25 partial reps after the 8 reps. 4 total work sets.
60 sec rest
120-14
130-12
140-10
145-8
Drop-partiels
70-25

leg press- feet close together. sets of 8 pyramiding up until you can't do 8 anymore. We'll count the last 3 sets of
8. 3 total work sets.
60 sec rest
465-8
485-8
505-7

Teardrop leg extension- 2 warm up sets. 3 sets of 8 with a 2-second fex. 3 total work sets.
135-8
150-8
150-8
140-8


Smith machine split squats/lunges -
Holy hell...that is all I have to say about that

Dumbbell stiff legged deadlifts - 3 total work sets. Slow stretch
60- 3x8
 
wth - this novel came back to life? interdasting

in other news - congrats (I guess) to further overcrowding of the world population
:cheers:
 
snagencyV2.0 said:
wth - this novel came back to life? interdasting

in other news - congrats (I guess) to further overcrowding of the world population
:cheers:
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Lol thanks man...I think?
 
Hyde said:
That's just Steve being Steve ;)
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Little twisted that Steve guy is...I learned many moons ago to read between the lines and pick and choose what's really being said lol
 
snagencyV2.0 said:
wth - this novel came back to life? Glad to see your doing well.

in other news - congrats! I hope everything goes well and wish you and your wife the best
:cheers:
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See this is what I read ;)
 
Back day is getting completely fuked right now. Need to hit rack deads but the same guy has been in our only power rack for the last 40 fukin mins...FML
 
Back day today. As mentioned before didn't get to rack pulls today. That guy was STILL in the power rack when I left. Was gonna just do regular deads but we also only have 1 designated DL spot and of course...it was also taken. Just a crappy gym day that put me in a crap ass mood my whole session lol. Here's what I ended up getting done. Also did abs

BACK

NG pull ups palms facing each other. (Not part of the plan but in like doing pull ups to warm up)
10
10
10

One arm barbell rows - 2 warm up sets of 10, then pyramid up. I want 12, 10, 8, and 6 reps. 25 lb plates for extended ROM bar weight not included. 4 total work sets.
60-12
70-10
75-8
75-6

Cable low rows - Nothing fancy here, just do 4 sets of 10 low cable rows. On each rep, lean forward and stretch lats out, then drive weight back with your elbows (you should be sitting up straight when you have weight pulled back). 4 total work sets.
150-10
165-10
165-10
155-10

Dumbbell pullovers - These are to be done in the style where you lay on the bench--not across it.. 3 total work sets.
45-10
50-10
45-12

Hyper ext- 2 sets of 30
 
Congratulations Dan!!!! That is exciting news!

Next time ask if you can either work in with them, or steal a bar off a bench and load it up and start dead lifting. If all the usual places to dead are in use at my gym that is exactly what I do. I will set up right next to the bench take the bar off and start loading weights on the bar right there between the benches. I pull my sets and re-rack everything put the bar back and go on with my day.
 
That's how I roll. Unless I'm doing rack deads I prefer to not be near the racks so people can use them
 
superbeast668 said:
That's how I roll. Unless I'm doing rack deads I prefer to not be near the racks so people can use them
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I wonder if you could emulate rack deads simply by stacking a few of those cardio step platforms. I know I did it for the wife to bring the 25's up to the right height, but not sure how much weight those things will support. Another good substitute for rack deads is the Hammer Strength Seated Shrug instead of sitting stand in front of it facing the seat and then grab the handles and perform the rack deads. The handles end up just under your knees at the starting point. I have done this before too.
 
MrKleen73 said:
I wonder if you could emulate rack deads simply by stacking a few of those cardio step platforms. I know I did it for the wife to bring the 25's up to the right height, but not sure how much weight those things will support. Another good substitute for rack deads is the Hammer Strength Seated Shrug instead of sitting stand in front of it facing the seat and then grab the handles and perform the rack deads. The handles end up just under your knees at the starting point. I have done this before too.
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The cardio steps in my gym are the jane fonda specials. I tried to calf raise off the edge and wound up flat footed and that was maybe 400lbs bar weight and me weight.
 
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