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Lukef2000 said:
Strict standing OHP ftw :) bnp puts quite the stress on the old rotator cuffs, too much stress for such a complex joint IMO.
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The ones I did today are sitting backwards. So it's more like a seated cage press style movement. Not actually bnp. But I also do bnp. And have some shoulder irritation. Maybe time to switch it up
 
The big move is on Saturday. To do list still pretty full. At least for today. Won't make it to the gym till later. Lot of out of the house eating today. Grrrrr.....
 
Made it to the gym without any issues. Still gots lots to accomplish. Avoiding fast food like it's the plague. Routine posted later

Breakfast
2 scoops protein
1/4 cup egg whites
750 ml water

An apple

100 cal pack of pistachios.

Feel like I'm starving. Not cool.
 
gymwrenchwv said:
Avoiding fast food like it's the plague.

Feel like I'm starving. Not cool.
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Do you have anything else you can snack on? I hate when that happens. I'll usually stop and find something relatively ok to eat before I get to th epoint of hunher where I eat fast food or other junk. Peanuts fill me up if I can afford the fats.
 
RegisterJr said:
Do you have anything else you can snack on? I hate when that happens. I'll usually stop and find something relatively ok to eat before I get to th epoint of hunher where I eat fast food or other junk. Peanuts fill me up if I can afford the fats.
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Considering the extent of my macro fill has been almost nothing I'm sure the fat from peanuts won't hurt. Hopefully within the hour I'll be able to swing by the house
 
On foot for the most part. No chipotle available or food issue woulda been solved. But had another shake to hold me off and now I'm home. Gonna grub. Then toss my morning routine up. After that's done gotta finish painting and hanging these doors. Somehow they got all busted up like there was some Kung fu magic show in my bedroom.
 
Finally got some free time. Here's my day in the gym:

Warm up
Squats. Rear/front/r/f/r
5 x 10 @ 155
Went with a lighter weight and really focused on form , depth , and pausing at the bottom.
2 sec hold at the bottom of every rep on rear squats. Tried on fronts but caused a weird popping in my knee

Roman chair reverse crunches
3 x 15 @ bw+ 12lb med ball

Work out
Weighted dips/ng pull ups
5 x 7/3 @ 45

Standing sb fat grip curl/oh DB ext
5 x 7/7 @ 105/55

Rope pd/pr curl
5 x 7/5 @ 130/90

Rev pr curl/ rev seated incline kb
5 x 7/7 @ 45/30

Smith ma. Cgbp/standing hammer curl
5 x 7/7 @ 155. B(75). C(25)/ 55

Rev grip straight bar pd/ oh sb ext
5 x 7/7 @ 70/120

2000m row
 
Solid session!

I hope that knee pop isn't anything to be concerned about.
 
Great day in the gym. Made some solid weight increases today. Gonna grub then get another coat of paint on these doors then I'll get my routine and some current stats tossed up. Sticking to my progress pics till the end of this four weeks I recently set a goal too. So no peeking but I got some numbers I'll be posting
 
So here's a few updates on progress. Been doing my ss routine switch for ten days now. I must say progress has exploded. Over the first 5 days I increased my calls by 150 a day and 200 a day on the next 5. The next 5 I'm gonna increase in the 275-300 range then scale it back to my original 2500 by the end of the 4 week plan I have.

Weight
Up 8lbs this morning from 10 days ago

Waist measurement
Unchanged

Bf %
Up almost 2 percent. But in all fairness I think that's bogus. I hit a new age bracket on the scale today that comes with the calipers. Somehow a day older makes me 2% fatter?? Not sure the math there is accurate but going by the scale any way.

Today's routine
Trap bar deads
1 x 12 @ 135
4 x 8 @ 225

Double bar land mine squat/press
3 x 10 @ bar(x2) + 20

Work out
Lying leg curl/seated leg ext
5 x 7/7 @ 150/140

Seated leg press/laying leg press
5 x 7/7 @ 200/200 + sled weight??

Meadows row/single arm bb row
5 x 7/7 @ 60(+bar)/75

Lat hi row/straight arm wg push downs
5 x7/7 @ 285/150 ( could go up on the pd but that's the whole stack)

Seated wg Tbar cable row/cat-back lat pull
5 x 7/7 @ 150/band res unknown

Carries. 90 ft/way.
Up/back/up/back x 2 @ 35
Farmer/preacher/farmer/oh farmer

20 mins cardio
3.7 mph @ 15% incline.
 
gymwrenchwv said:
Bf %
Up almost 2 percent. I hit a new age bracket on the scale today that comes with the calipers. Somehow a day older makes me 2% fatter??
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but of course :amish:
I don't pay too much attention to them things, lot of variables in play to skew the #s..
simply use it for a general guide
 
I noticed you count your weekdays in 5's. What's your weekend or off day plans?
 
RegisterJr said:
Calories. Or in your planned caloric increases. Just curious.
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Well for the past two years almost I been doing the stay at home dad thing since I got medically separated from the army. With that said everyday is like Saturday for me. Those 5 day changes include weekends where they fall. The first 5 days were mon-fri , the second 5 were sat-wed. So my weekend macros will follow the increase I just happen to be on. My next 5 days will finalize my intake increase. Then after the 15th day I will taper back down to my 2500 cal ceiling. Not sure at what pace my reduction will happen. I'll make that call on day 15.
 
gymwrenchwv said:
Well for the past two years almost I been doing the stay at home dad thing since I got medically separated from the army. With that said everyday is like Saturday for me. Those 5 day changes include weekends where they fall. The first 5 days were mon-fri , the second 5 were sat-wed. So my weekend macros will follow the increase I just happen to be on. My next 5 days will finalize my intake increase. Then after the 15th day I will taper back down to my 2500 cal ceiling. Not sure at what pace my reduction will happen. I'll make that call on day 15.
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Ah, ok. That clears things up.
 
Did you ever wake up bro? Lol
 
Really trying to hit the bricks in the gym. Going well I think

Warm up
Clean into squat into ohp
3 x 10 @ 65

Burpee pull ups
3 x 8

Work out
Dc db fly/Ez bar front lateral raise to oh position
5 x 7/7 @ 70/35

Fat grip cage press/inc fly
5 x 7/7 @ 95/55

Flat db fly/face pulls
5 x 7/7 @ 75/110

Kneeling smith mil press/standing cable fly. Handles at bottom
5 x 7/7@ 135/60

Standing cable fly. Handles at top/seated ISO bnp
5 x 7/7 @ 75/155.
Was In a hurry today so did change any thing. But next week gonna replace bnp with rear delt fly.

12 mins cardio. 60/30 sprint/walk intervals
8.5/3.0 mph. @ 3% incline
 
Nice work, Wrench. Is Iparatroop brainwashing you into those burpees?
 
RegisterJr said:
Nice work, Wrench. Is Iparatroop brainwashing you into those burpees?
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He def got me hooked on the burpee pull up combo. I hated them with out the pull ups when I was In lol but now I like the challenge of the combo. I get lots of lifts from him honestly. We lifted hard for a couple years together. He's pretty good about finding my weaknesses and the lifts that address them best.
 
Today in the gym

Warm up
Dead lift
3 x 12 @ 135

Kbell swings
3 x 15 @ 35

Work out
Weighted bench dips/chin ups
5 x 7/5 @ 45/25

Cross body hammer curl/ ISO tri pd
5 x 7/7 @ 45/90

Sm machine drag curls/oh Ez bar ext
5 x 7/7 @ 95/55

Fore arm curl/rev fore arm curl
5 x 7/12 @ 30/15

Standing fa bb curls
Bar in front palms away/bar behind palms away
5 x 5/5 @ 95

Seated/standing calf raise
5 x 7/7 @ 100/185

Wg pause pulls/rev neck raise
3 x 3/10 @ bw/50

2000m row
 
I don't spend a lot of time doing forearm curls. I probably should. It would help with grip.

So. You do deads or squats before every other type of lift? Do you notice anything from that?
 
RegisterJr said:
I don't spend a lot of time doing forearm curls. I probably should. It would help with grip. So. You do deads or squats before every other type of lift? Do you notice anything from that?
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Here's my theory on squats and deads from the start. This idea is something that also stems from training with Dave. It's my understanding that the stimulation of large muscle groups produces more natural hgh for ur workout. So I try to start with big lifts to get a nice jump start for growth. I feel like starting out this way does help in growth. Just my .02.
 
Warm up
Farmers carry. 90 ft/way
Up /back @ 60 x 5

Plate push / med ball squat slams
45 ft/way. Up/back @ 45
Squat slams after every trip
3 x 10

Work out
1 x 10 @ 135 w/2 sec hold at bottom per rep
5 x 5 @ 225 ss with bw. Squats x 10
1 x 10 @ 136 w/3 sec hold at bottom per rep

Hack. Squat/goblet squat
5 x 7/7 @ 90 + sled??/55

Rev inc db row/wg lat pull down
5 x 7/7 @ 65/150

Bent over smith row/ bb vbar handle row
5 x 7/7 @ 115/50(+ bar)

Kneeling y pulls/vbar pull down
5 x 7/7 @ 120/160
 
Subbed! You're looking good! :D
 
Nice work today Wrench.
 
Some more time and you'll be all ripped!!!
 
Have fun!
 
snagencyV2.0 said:
this is not the first time you have mentioned amputation of your appendage in such brutal fashion.. I think you may have an unhealthy fixation..please seek professional guidance promptly
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Just trying to emphasize my grand distaste for road travel under less than novel conditions. But in agreement otherwise , I prolly should seek tons of professional help. I got more issues than playboy lol.
 
Finally got some sleep. Macros back on point. Been low since I left. Body feeling pretty lethargic still this morning so gym might wait one more day.
 
Traveling all done?
 
RegisterJr said:
Traveling all done?
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Not even close. I knew there was gonna be 4-5 days break between the first and last leg of the journey , that I'll depart on Sunday. This is how it has gone:

Travel time-way over
Gym time-way under
Macros-except protein- way under
Daily h20 intake-way under

And on top of that I've unloaded everything we brought home by myself. Then Unpacked it. Then replaced what I'll need to take. Them put the rest back in storage. By myself

Been staying in a hotel. Missing tons of time with my child. And when she is here trapped in one room for too long she turns into the poltergeist.

Positive vibes.....
 
Good luck bro...
 
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