Nice work on the fast!! Dude that poke bowl looks amazing, what are the little small peppers ?
Thanks, and they are serrano peppers. So good... Nice and hot! They even had my nose getting runny!
i will say as a pnw native that when I'm in TX and people ask me if I want to go out for salmon it feels weird to me lol. I had some partners say "we have this great seafood place down the road, fresh Alaskan this or that flown in every morning" and I'm like you guys realize that those fish were caught in my backyard where I eat them fresh right? I'm in TX, GIVE ME BEEF!
not much can beat tx bbq...
sushi rice always makes me hold water like crazy, way more than when I just make jasmine rice at home.
That is funny! Don't get me wrong, we have good seafood here locally caught. I wouldn't sleep on that, but salmon is not in that group. LOL Some places do get it same day caught though, the high end places that have stuff flown in. So probably not a whole lot fresher there unless you are actually getting them fresh caught. I imagine there is normally a day or so in between the fish distributors and the stores. Still probably a regular thing for you to eat.
Tx BBQ rules! I have had some other places and to be honest, many have some stuff as good or even better but when it comes to slow smoked BBQ I would put ours right at the top for sure. It is so easy to find good BBQ, and then plenty of amazing places too. I would definitely say not many can do a brisket like they do here.
I did not hold a lot of water this time. However, I don't think there was tons of salt in this either. That being said, the stuff that makes sticky rice sticky is that it has extra gluten in it. So that might also be a factor, if you have any minor sensitivities to gluten. I just found out about the gluten yesterday when I was looking up nutrition on sticky rice. I wonder if I could have dropped a little more weight last night if it was regular rice. Not that I am concerned about a little water weight, as long as BP is stable.
4/26/23 - Medial / Rear Delts, and Arms
StairMill - 6 minutes increasing intensity level every 30-45 seconds. I felt the hip just a little bit on a couple steps but not too bad. Was hoping light leg press would shake it out.
Attempt At Light Leg press - It was a bit uncomfortable even getting in the machine, then as soon as I began to press it barked. It was not excruciating but enough to know it was not going to clear up. It got worse as a did a couple more reps so I called it. I only had 100lbs on the machine. It was enough I opted not to even attempt leg extensions yesterday since it ached for a few minutes after. Today I am going to make an effort to try some leg extensions and lying leg curls to see if I can't get some stimulation to the legs. If no issues I will likely do a 10x10 or some sets in the 12 rep range then some BFR work.
PreCor Medial Delt Raise - 6-12 Rep range - 50x20, 80x12, 90x12, 90x9, 90x7
13-20 Rep range - 65x20, 65x18, 65x16 - Trying something new to me from listening to RP training book. Hit some sets in 5-10 or 6-12 range then more sets in the 13-20 range to hit slower fibers more. Very effective sets, massive shoulder pump and stimulation.
Reverse Fly Machine - 6-12 Rep Range - 50x12, 70x12, 70x12, 80x11, 80x9, 80x6
Rest Pause 50x13>RP 10 > RP 8 > RP 6 - The work sets got a little too hard and I wasn't able to get into the intended rep range and would have dropped below 30% of 1RM to get needed reps, so I went with RP sets instead to keep the weights in more effective ranges.
HS Seated Triceps Extension - 6-12 Rep range - 65x12, 80x12, 110x12, 120x12, 120x9
13-20 Rep Range - 80x19, 80x16 - My triceps were burning and massively pumped by the end of these.
HS Preacher Curls - 6-12 Rep Range - 50x12, 65x12, 80x12, 95x10 - WOAH!!! Biceps and Brachialis started cramping up on me!
Rest Pause - 65x9 > RP 7 > RP > 6 - I pushed through the cramping to get some extra sets via Rest Pause, and called it a day! Biceps were nice and pumped even without as many reps.
I really enjoyed the workout last night. Lots of focus and high effort, tons of blood moving in the muscles. Since I feel my medial delts and rear delts could use more size I put them first in the session. I think I will program something like this into my regular training or find a program that does.
I couldn't even finish my poke bowl last night. I weighed it and it a 1.54lbs of food, and only 2 cups of it was rice. So I only got down about 2/3 of it, and was full. To make sure I was good on protein although I admittedly overshot it. I had a protein shake while going to bed. 65g whey, and 20g collagen powder. Just to get an idea of what I think I had to eat, I added my estimates up in MFP.
ESTIMATED macros for yesterday are -
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4/27/23 - Morning Weight 208 on the dot. - That's another new low, down from 208.4 low last week. I do appear a little smooth today too, so might be holding on to some extra water too. I will be mixing the sushi meat in regular white rice today so it may drop if so.
Like I mentioned earlier, I am going to attempt some leg extensions and leg curls today and see if I can't get some stimulation in on the old thighs. If it goes well, I will hit them pretty good, if not I will likely do a push session of some sort today. Keeping this train moving forward.
I am really enjoying the RP Principle of Hypertrophy book in Audible. Being reminded of a lot of things, and learning some new stuff. Once completed and reviewing the resource notes, I am going to start trying to figure out mey MEV, and MRV over the next little while, so I can more effectively plan out my Macro, Micro and Meso Cycles. Have more structure in what I am doing and hopefully not run into as many high effort walls that I tend to build myself impeding progress by having to slow down progress to recover too often. It is going to be a process for sure. I am actually hoping they release the upcoming workout app soon that has algorithms to adjust weights and reps based on MEV, and MRV from your recent performances.
