Restarting

[gokix811]

What a cutie!

 

[gymwrenchwv]

What a cutie!

Oh don't let her fool ya. Part the hair on top of her head and u find horns lol

 

[gokix811]

Oh don't let her fool ya. Part the hair on top of her head and u find horns lol

Yeah, but your advantage is you're bigger.

 

[gymwrenchwv]

Yeah, but your advantage is you're bigger.

R u condoning child abuse?? Lmfao.

 

[gokix811]

R u condoning child abuse?? Lmfao.

In the words of Cartman, "Respect my authoritah."

 

[gymwrenchwv]

In the words of Cartman, "Respect my authoritah."

Hahahahaha

 

[gymwrenchwv]

Got some much needed rest last night finally and thankfully. Got the micro beast down so imma try to get another good round in. Workout won't be posted till late tomorrow. Hoping I even make it there. Got a va appoint and it usually takes all day. But regardless of gym time my Px black and Alc/cla stack is getting started tomorrow so I'll at least get some thoughts up in regards to that.

 

[gymwrenchwv]

F$&k!!! My MRI was today. Machine broke when they started it as I was all prepped and in the tube. Typical bs for me. Gym soon. Workout post to follow. Urg!!!!!

 

[gymwrenchwv]

Made it to the gym thankfully for some much needed stress relief. I got a few things to get done and dinner to make. Afterwards I'll get my routine posted

 

[gymwrenchwv]

Bout to finally eat dinner would say I'm starving cuz I barely ate today but I'm not. Thanks in most part id say to the start of the Px black/ alc Finaflex stack I started today. Which couldn't have started on a better day. Spent the majority of my day driving and at the docs. Refuse to eat drive through. All I've had to eat today is two shakes and two quest bars. Far from the norm but fighting the hunger monster with ease. In addition to the app suppression doing wonders I haven't been able to blink today without breaking a sweat. So for day one of the stack both angles are an on base hit for a double. More posts in regards to this to follow throughout the week. As soon as I grub I'll get the workout up from this afternoon

 

[gymwrenchwv]

Routine today
Warm up :
Kettlebell swings
3x10 @ 52

Db squat into ohp with neutral grip. Wanted to use kettlebell a but couldn't find two that weighed the same
3 x 10 @ 35

Abs 5 min circuis. No rest

Work out:
Cage press
5x5 @ 105

Standing smith wide grip upright row
5x5 @ 135. Banded(75)

Horizontal press.
5 x 5 @. 8,8,10,10,12
I find that when I start at 12 my form is sloppy compared to pyramiding weight

Seated ISO bnp
5 x5 @ 225

Behind neck pull down
Wide grip/fat grip tbar
5x5 @ 165

Reverse seated ISO bnp
3x5 @ 135 banded(75)
2x5 @ 185

Standing lateral db raises. Neutral grip rotating at top to a palm down facing hold.
5x5 @ 25

Kneeling smith machine military press
5x5 @ 95. Chained(25)

I behind the neck pull up to failure. Full hang at 5 seconds then pull up at the widest grip possible until my traps touched the bar. Hanging to complete failure.

30 mins cardio
6.5 mph jog first 5 mins @ 3.5% incline then finished the next 25 walking at 3.5 mph @ 15% incline.

This is gonna be my shoulder workout for a while as long as it's got the thumbs up from the masses as far as effectiveness/overtraing goes.

 

[RegisterJr]

Mmm. Quest bars. Which flavor(s)?

My gym doesn't have doubles on the kettle balls either.

 

[pete8407]

Behind the next pull-ups! Those are killer! Great job

 

[gymwrenchwv]

Mmm. Quest bars. Which flavor(s)? My gym doesn't have doubles on the kettle balls either.

White chocolate raspberry

 

[RegisterJr]

White chocolate raspberry

I haven't true those yet. Need to pick up a couple more flavors.

 

[gymwrenchwv]

I haven't true those yet. Need to pick up a couple more flavors.

Oh Man U missing out. I've only had those and one other. Maybe I'm missing out lol. Dave turned me on to them. And if u nuke em for 12 seconds...mmmmm

 

[RegisterJr]

Oh Man U missing out. I've only had those and one other. Maybe I'm missing out lol. Dave turned me on to them. And if u nuke em for 12 seconds...mmmmm

I'll have to try nuking too!

I've tried choc chunk, 2 types of PB, and a cookie dough. Just tried them a couple weeks ago.

 

[pete8407]

Oh Man U missing out. I've only had those and one other. Maybe I'm missing out lol. Dave turned me on to them. And if u nuke em for 12 seconds...mmmmm

Nuking sounds great!

 

[gokix811]

Apple Pie quest bar FTMFW.

 

[pete8407]

Apple Pie quest bar FTMFW.

And nuke it

 

[gymwrenchwv]

On the next quest bar reup run imma try all the recommendations. But yeah u gotta try them nuked.

 

[gymwrenchwv]

Just finished my day with some lax ball work and some foam rolling. Anyone not incorporating this daily needs to. It changed my life lol. I have serious back pain issues accompanied by mobility drawbacks. This has made leaps and bounds for me in regards to improvement.

 

[gymwrenchwv]

Time to get started. At least at my house today. Exhausted. It's gonna be a long one

 

[gymwrenchwv]

Up early. Might as well start early. Gonna do some more lax/foam work. Then go right into some light core circuits.

 

[pete8407]

Up early. Might as well start early. Gonna do some more lax/foam work. Then go right into some light core circuits.

Get dem abs burning

 

[gymwrenchwv]

Get dem abs burning

More like burning that midnight oil. My child decided to get up at 327. She likes to party lol

 

[gymwrenchwv]

Well home from the gym. Changed my workout totally today. In regards to advice from the masses. Lemme know if u guys think this is a better bi routine since I was overdoing it.

Warm up :
Trap bar/ reeves variation deads. Alternating.
2/2x10 @ 135t/95 chained(25) r

Cable crunches
3x20@ 40

Workout:
Weighted dips/ neutral grip pull ups ss
5x5 @ 52,25,25,25,25

Seated incline pushdowns/ standing hammer curls. Done with 2 75lb res bands
5x5 ss

Preacher curl /reverse seated incline db kickbacks ss
5x5 @ 70/5x8 @ 20

Standing reverse grip straight bar push downs/ curls ss
5x5 @ 70,80,80,80,90

Smith machine close grip bench
5x5 @ 135. Banded/chained. 75/25 per side

Roman chair reverse crunches/ standing side lean plate crunches with 25lb plate
3x10/3x20 ss

 

[pete8407]

Looks like a damn solid workout!

 

[gymwrenchwv]

Update on the Px black- alc/cla stack. Appetite suppression is kicking butt. I'm taking the recommended dose. Which to be honest might be working a lil too good. Imma give it 2-3more days to access tolerance but it had me feeling completely stuffed at about 1/2 my breakfast. Which I will just spread out bite by bite over the day to get my macros is but it went down like this.

Breakfast:
2 hb eggs
1 grapefruit
1/2 cup fat free cottage cheese with 1/4 cup TVP

Normally I slam it all and want more in about 90 mins. Today I got 2eggs , half the grapefruit , and about 1/2 the cottage cheese down and am full. I could force it down but don't see the point if I can use it to snack on if the hunger does try and sneak up on me later.

If it's still working like this over the next few days I'll drop the dose to 1-1 twice a day instead of 2-1 twice a day and see if it's still holding strong.

 

[RegisterJr]

WO looks good to me. Your body knows best...

Update on the Px black- alc/cla stack. Appetite suppression is kicking butt. I'm taking the recommended dose. Which to be honest might be working a lil too good. Imma give it 2-3more days to access tolerance but it had me feeling completely stuffed at about 1/2 my breakfast. Which I will just spread out bite by bite over the day to get my macros is but it went down like this.

I'm taking an appetite suppressant right now too. I'm rarely hungry, but I'd rather force food that I need down than to be starving and have to deal with either over-eating or craving the wrong foods. Usually after a 1 bottle run I'm trained to eat better, so, win-win.

 

[gymwrenchwv]

WO looks good to me. Your body knows best... I'm taking an appetite suppressant right now too. I'm rarely hungry, but I'd rather force food that I need down than to be starving and have to deal with either over-eating or craving the wrong foods. Usually after a 1 bottle run I'm trained to eat better, so, win-win.[/QUOTE I'm at a bit of a fork in the road on the workouts honestly. I feel like I can do more. But the running tally is overtraing. So imma ease it back to a recommended pace from the brain trust on here that clearly has more knowledge than I. I really wanna maximize what I'm doing. I'm pretty aware of the gains and improvements I make doing it my way. So imma take the advice given here and run with it. If I feel like I'm under utilizing anything I'll step it back up. But right now I'm trying out the less equals more suggestions. Cuz I ain't experienced enough to honestly say this way won't work for me. And so far pretty much all advice I've been given has been a success for me.

 

[gymwrenchwv]

Not sure what happened there to be In the box like that

 

[RegisterJr]

Not sure what happened there to be In the box like that

It was just missing a ']' at the end.

 

[gymwrenchwv]

It was just missing a ']' at the end.

Hmmmm.... Did u just teach me how to turn everyone's posts into homophobic rants like they do mine lol??

 

[RegisterJr]

Hmmmm.... Did u just teach me how to turn everyone's posts into homophobic rants like they do mine lol??

Ha. It's possible!

 

[gymwrenchwv]

Mmmm. Lunchtime.

4 oz chicken salad. Home made with home made habinero mustard

2 slices Ezekiel bread.

Slice of onion

1/2 oz baked Brussel sprouts

 

[RegisterJr]

Those brussel sprouts look good.

So, habinero mustard... Are you just chopping habinero and mixing it with mustard? Or do you have an awesome recipe you're about to share?

 

[pete8407]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=95238"/> Mmmm. Lunchtime. 4 oz chicken salad. Home made with home made habinero mustard 2 slices Ezekiel bread. Slice of onion 1/2 oz baked Brussel sprouts

Oh yea! How do you make that chicken salad?

 

[gymwrenchwv]

Whole jar mustard. One jalapeño. 3-4 habinero peppers. 1tbs onion powder. 1 tbsp garlic powder. 1/2 tsp chipotle powder. Blender.... Boom. Sometime I throw some cholula hot sauce in there. Then add a couple pickles and some chicken. Then chow down.

 

[gymwrenchwv]

I also make some bad ass guacamole like that. Only difference really is 2-3 avocados instead of mustard and half a banana just to be unique. But u can church it up or tone it down depending on the heat u like. Everybody I know that eats both says it could use salt but I don't salt anything. Can't stand the way it tastes.

 

[gymwrenchwv]

Those brussel sprouts look good. So, habinero mustard... Are you just chopping habinero and mixing it with mustard? Or do you have an awesome recipe you're about to share?

I got tons of bad a$$ recipes. Emeril ain't got nothin on me and the sprouts r super easy. Split them and toss in a bowl. 1/2 tbsp avocado oil and season to ur liking. Bake at 400 for 25-30 mins depending on size of them. And if u really want awesome ones and it fits ur macros. Slice and trim to fit strips of turkey bacon and lay a tiny strip or two over top of each sprout before u bake.

 

[Magdalena]

I also make some bad ass guacamole like that. Only difference really is 2-3 avocados instead of mustard and half a banana just to be unique. But u can church it up or tone it down depending on the heat u like. Everybody I know that eats both says it could use salt but I don't salt anything. Can't stand the way it tastes.

Salt is important though... I don't like salt either..
But I have to salt all my meat.. So I just use a small pinch...

 

[gymwrenchwv]

Salt is important though... I don't like salt either.. But I have to salt all my meat.. So I just use a small pinch...

The sodium I get comes if it's already in the spice bottle I'm using or in the hot sauce I toss on everything. But as far as me just adding it I don't. Yuck. lol. It does go into my protein pancakes though. Helps the batter stick together and I can't taste it.

 

[gymwrenchwv]

Well lunch was tasty. Dinner is looking the same.

6 oz 97% fat free ground turkey. Seasoned in mixed with chunked peppers and onions.

1/2 cup quinoa

1/2 cup steamed spinach.

 

[RegisterJr]

Whole jar mustard. One jalapeño. 3-4 habinero peppers. 1tbs onion powder. 1 tbsp garlic powder. 1/2 tsp chipotle powder. Blender.... Boom. Sometime I throw some cholula hot sauce in there. Then add a couple pickles and some chicken. Then chow down.

I also make some bad ass guacamole like that. Only difference really is 2-3 avocados instead of mustard and half a banana just to be unique. But u can church it up or tone it down depending on the heat u like. Everybody I know that eats both says it could use salt but I don't salt anything. Can't stand the way it tastes.

Definitely trying this mustard in the next couple days. I'm a spice-aholic. Might do the avocado one this weekend, too.

Salt is important though... I don't like salt either..
But I have to salt all my meat.. So I just use a small pinch...

I love hot sauce, so get a lot in that. I used to bypass salt altogether until Snags recommended it.

 

[pete8407]

Damn man, you have some great recipes! I'm stealing!

 

[snagencyV2.0]

sounds good on the PX
definitely work in tailored to your own metabolism/goals
my ex-wife keeps me on speed dial for that stuff LOL

 

[gymwrenchwv]

Damn man, you have some great recipes! I'm stealing!

Free for all. Steal away. I'm open for changes to any myself if u find a good mix to any of them

 

[gymwrenchwv]

I got a good recipe for some tofu/seaweed wraps if anyone's interested. Low impact high protein.

 

[pete8407]

I got a good recipe for some tofu/seaweed wraps if anyone's interested. Low impact high protein.

Never have tried either, I would definitely check it out. I'm not picky at all.