funny thing is I measured out 7oz of beef, made my plate of potatoes and greens. then went back and had seconds as big as the first serving lol.LMAO! I can understand why!
funny thing is I measured out 7oz of beef, made my plate of potatoes and greens. then went back and had seconds as big as the first serving lol.LMAO! I can understand why!
That tends to happen to me if I don't have a plan.funny thing is I measured out 7oz of beef, made my plate of potatoes and greens. then went back and had seconds as big as the first serving lol.
He pulled his groin…felt so good, he pulled it againHow’s it feel after the Bulgarian testers?
How’s it feel after the Bulgarian testers?
Ha. I thought groin was fully healed and planned to work my bulgarians up to 2 x's 60lb DB's for sets of 8-10. Left leg (my deficient side) had zero issues. my first set on the right leg though, I could feel it sorta right in the crease of the pelvis a couple inches below the beltline. second and third set were pain free but I may have gone a little slower.He pulled his groin…felt so good, he pulled it again
After years of excessive volume, I've been having a lot of luck with 20-30lb jumps warming up, then testing singles. so far regardless of RPE, the single hasn't left me devastated. sets of 10 do though.. I'm trying to find a poundage increment that "warms me up" without having TOO much volume before I test the singles. last week I singled at 315, so this week going up a little was really important to me. It's basically a 1rm attempt, but I'm not going so hard I'm risking failure..... RPE 9 maybe?When you are going for your singles and what not do you have a set progression, or are you trying to hit a certain RPE on them or just pushing for as much as you think you can get each session?
what I'm honestly trying to do is get my ass and hammies to feel thick enough to push some big boy weight. if it feels plump and juicy I go for it, if it doesn't I drop weight and hit more reps while pounding protein at the gym usually. trying to get thick without getting fat is hard...When you are going for your singles and what not do you have a set progression, or are you trying to hit a certain RPE on them or just pushing for as much as you think you can get each session?
Don’t rush the weight/food. Seriously everyone tends to do this. You want to train as long as possible with the slightest surplus possible if you’re not on a clock & strength is the priority.what I'm honestly trying to do is get my ass and hammies to feel thick enough to push some big boy weight. if it feels plump and juicy I go for it, if it doesn't I drop weight and hit more reps while pounding protein at the gym usually. trying to get thick without getting fat is hard...
So far I'm averaging 187-188lbs now which is same as august before I started cutting, but in early Oct I had stalled around 184lbs so nearly three months in I'm only up am avg of 3-4lbs but my daily cals are up 600-700/avg.Don’t rush the weight/food. Seriously everyone tends to do this. You want to train as long as possible with the slightest surplus possible if you’re not on a clock & strength is the priority.
You can always slap 10lbs of fat on in a month and get a bitter stronger for a special push, but you will not get proportionally as strong as if you just added 5 more quality pounds over 10 weeks. So you’re better controlling your diet for optimal recovery and only pushing a power bulk to break a big plateau.
So good dude. And last night she roasted a whole chicken, but the way she does it is on a cookie sheet with potatoes and veggies so that all the rendered chicken juices and fats soak into the veggies and potatoes while the chicken roasts. It's like candy.... and now I have to figure out how to finish off all these leftovers before we travel this weekendWow. Your wife nailed that beef.
Easy tell her to stop cooking the rest of the week.So good dude. And last night she roasted a whole chicken, but the way she does it is on a cookie sheet with potatoes and veggies so that all the rendered chicken juices and fats soak into the veggies and potatoes while the chicken roasts. It's like candy.... and now I have to figure out how to finish off all these leftovers before we travel this weekend
LOL She made it clear to me she's done since her boy is house sitting for us while we're gone and doesn't eat leftovers (??). Which I'll never understand her kids. They only eat the boring meats so her daughters used to cut the fat off their steaks and slide all of their leftovers on my plate lol.Easy tell her to stop cooking the rest of the week.
You are gonna love it man. I used to use mine all the time. Unfortunately the tear in my right shoulder does not like the position it holds me in, or didn't. Going to give it another try here soon. About to start doing a little barbell work to see how everything holds up.LOL She made it clear to me she's done since her boy is house sitting for us while we're gone and doesn't eat leftovers (??). Which I'll never understand her kids. They only eat the boring meats so her daughters used to cut the fat off their steaks and slide all of their leftovers on my plate lol.
Wife is at an event both thursday and friday night before we leave and I technically start xmas break friday so I'll likely be eating steak for breakfast, hit the gym, steak for lunch, then pack the bags.
In other news; I did order that Slingshot so I'm super stoked to start the new year with a new toy at the gym.
Nice buy! We are twinning, I bought a mad dog slingshot yesterday lolLOL She made it clear to me she's done since her boy is house sitting for us while we're gone and doesn't eat leftovers (??). Which I'll never understand her kids. They only eat the boring meats so her daughters used to cut the fat off their steaks and slide all of their leftovers on my plate lol.
Wife is at an event both thursday and friday night before we leave and I technically start xmas break friday so I'll likely be eating steak for breakfast, hit the gym, steak for lunch, then pack the bags.
In other news; I did order that Slingshot so I'm super stoked to start the new year with a new toy at the gym.
What body fat were you at 242?Good stuff. I am not necessarily a stranger to fasting, I have done it plenty in the past for spiritual purposes. just never for strength, And a 24hr fast generally speaking doesn't actually scare me aside from possibly having to dodge a date night lol. But hell yeah, a Saturday 24hr fast honestly sounds awesome. Maybe I'll attempt that on a Weds as well. lots of good things to tinker with here. At some point I'm going to have to do it, test it, and adjust.
I mean in the past 20 years I've been as high as 242lbs and then down as low as 168 with lowest bf being around 6-8% but healthiest and generally injury free being no less than 12%- to where I am now. even in all those years my mentality was in a pinch, that I'd eat gas station food before I'd starve my gains. so this is a different approach.
I'm guessing somewhere between infinity and diabetes lolWhat body fat were you at 242?
Lol gotchaI'm guessing somewhere between infinity and diabetes lol
I wrestled in highschool at 148. Gained weight for football and never stopped gaining until I got winded running into the warehouse one day and said wtf
I'm not the before and after kinda guy so I don't share pics of fat me or celebrate it I'm always more focused on what I'm building into vs what I built from
How tall are you?I'm guessing somewhere between infinity and diabetes lol
I wrestled in highschool at 148. Gained weight for football and never stopped gaining until I got winded running into the warehouse one day and said wtf
I'm not the before and after kinda guy so I don't share pics of fat me or celebrate it I'm always more focused on what I'm building into vs what I built from
coming in around 5'9 and change.How tall are you?
Thanks bro, finally closing in on that 300lb bench. Getting so close I'm actually thinking about 3 plates more than 300# now.Nice PR!
ahaha yeah I probably will actually do that.I still remember the feeling of benching 315 the first time. Got up of the bench feeling like King Kong wanting to pound my chest and let everyone know the king was here!
That or take a carb and protein powder with you and start sipping when you take your preworkout.I'm really liking the IF method on Wednesdays since it's my rest day.
In fact, generally speaking IF until noon seems to work really well for me going 16/8.
My long term concern to figure out is going to be those days that I get a lunch time gym session in. I guess IF will be 14/10 and I'll eat at 10am. because generally speaking I'm not going to have dinner with my wife till 7pm regardless so that portion isn't an option to change.
I've decided today oatmeal sucks and rice is a better carb source for me lol. Waited till noon thirty to eat my breakfast and oatmeal was a horribly overfilling decision.That or take a carb and protein powder with you and start sipping when you take your preworkout.
Man you wasn't booshittin when you said your last few workouts before you went out of town were gonna be nasty!!!Warm up
DB rows, db RDLs, DB curls, db lateral raises to loosen legs, shoulders, biceps, back, hammies
Deads
135 x 5-10
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
425 x 1
450 x 1 (PR tie)
460 x 1 (lifetime PR)
Rack pulls
225 x 3
315 x 3
405 x 3
430 x 1
Good mornings
135 x 10
155 x 8
185 x 3 x 5
RDLs
225 x 5
275 x 5
315 x 5
Barbell rows
135 x 12
155 x 10
175 x 6
195 x 6
225 x 3 (I just wanted to see if I could)
DB curls
40s x 6
45s x 6
50s x 6
Hammer curls
55s x 6
60s x 6
65s x 6
DB rows
70 x 10
90 x 6
95 x 6
Star Trac leg press
+90 x 12
+180 x 12
+270 x 12
Definitely hits hammies better than hammer strength.
Notes
I really thought breaking a 7year old PR would be more emotional. I was excited for sure, bit changed weight and moved on to the next job. I'm still on cloud 9 though.
I knew RDLs weren't going to be ground breaking but wanted volume today since vacation starts in two days.
Good mornings is probably a PR but they felt like a feather.
Belt is on fourth hole despite weight being a hair up
Weight
187.5View attachment 226643
I blame Hyde!Man you wasn't booshittin when you said your last few workouts before you went out of town were gonna be nasty!!!
I agree, top notch fella on this forum.I blame Hyde! View attachment 226645
Man, reading that I’m so glad I didn’t skip my final set of Reverse Hypers or elbow rehab tonight!I blame Hyde! View attachment 226645
I'm pumped man. The training protocol is working, the nutrition is 90% dialed and working. The 10% is my discipline and allowed pleasures, but even learning the IF will help make my 10% a benefit vs a detriment.Man, reading that I’m so glad I didn’t skip my final set of Reverse Hypers or elbow rehab tonight!
Congratulations on the deadlift PR. 7 years is a long drought, and today you overcame it & became stronger than you have ever been.
Let that sink in.
Today, you became greater at something than ever before. You proved to yourself you can do it, even if you haven’t ever done it prior. If you can do this, what else are you capable of? Why not 461lbs eventually? Or 475, or 500?
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