This is how I usually feel on non chest supported rows except it’s my lower back that cries out.
Burgers aren’t cheating if you make them yourself. I eat two a day at work.
Nothing is cheating when you write your own rules.
Write that down.
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Week whatever
Conditioning - cycling to shops and back, fixed bike and took tool with me (fortunately) broke a couple more times but only a very quick fix. I hammered it and lots of hills, yea this counted as hating life conditioning - didn’t realise how hard cycling could be, shows that fitness is quite activity specific. I was supposed to do legs today but they were like jelly after this, so…
Gs1
Ng chins: bw, 10, 20, 25, 30 X 3
Z press: 30, 40, 50, 60, 70 X 3
Dragon flags: 3 X 5 sets
BJJ: 8 X 5 sets
Gs2:
Ng chins: 10kg X 10, 8, 8
Z press: 55kg X 10, 8, 8
Dragon flags (concentric only): 3 X 3 sets
BJJ: 8 X 3 sets
Emom
Bench 67.5 X 3 X 3, 70 X 3 X 7
Thought the bench felt weird, took me 3 sets to check, misloaded one side with a 2.5 instead of a 5! Dragon flags were new and hard, doubt many of them would pass the internet expert approval, but some of them were almost certainly legit and I felt every single one of them, they’re intense! Hence the switch to concentric only on volume work.
Good food continues I fully expect to look like Pwn inside a week.
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Probably the length of your back! Fortunately I’ve never suffered in that way with bent over rows, even pushing them heavier and enjoying a bit more body English for dark horse. The hammy thing was very weird, and painful but fortunately not in a “this is doing damage,” way.
That’s true, I wouldn’t really call burgers chesting or not clean, only thing is if you have a bun, cheese, sauce, bacon etc then you’re not going to be then fitting in the healthier stuff (if you’ve got room to eat more then it’s just another burger in my household).
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Haha that’s true, my rules are pretty loose in general, right now it’s hit up healthier food and keep budget super low. Turkey mince, beans, eggs, oats, frozen berries, frozen veg and decent bread are ticking those boxes pretty well, just got to ingrain new habits now!
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I prefer a bun and cheese. My burgers are about 600 calories a piece. I can cut some calories by using a Sandwich Thin instead of a bun but that’s lame. I use cheap Sara Lee buns that are 150 calories. The good ones are 250-280 calories.
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Let’s face it who doesn’t love cheap buns!
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If you got a Costco, these are money
Can either make patty melts or traditional burgers. The buns have 10 grams of protein, the bread is 4 grams a slice. 40 calories for a slice of bread, 90 calories for the bun.
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We do but I’m not a member. I have a Sam’s membership…but my parents go to Costco. 
Yeah, Sam’s doesn’t carry them unfortunately. They freeze well, if you want someone to buy a bunch in bulk for you.
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I freeze my bread anyway. What kind of savage only buys one loaf or pack at a time? That’s always a bulk purchase.
I also researched the glycemic index once upon a time. I remember two things:
- protein before carbs lowers the spike in blood sugar compared to eating carbs on an empty stomach.
- white bread is 100 on the GI, but it gets a lower number of it’s frozen or toasted.
Takeaways:
- I eat carbs first if it’s in the “workout window” and protein first at all other parts of the day.
- freeze and toast your bread of you’re worried about unnecessary spikes in blood sugar.
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Oh for sure, but I was commenting that this bread in particular freezes well, like bread is supposed to. Often, low carb foods don’t respond like traditional ones.
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It is interesting how shopping habits are very different depending on what county you live in. Down here we tend to but most of our food fresh and don’t use the freezer that much. Our freezer gets mostly used for when the wife does a big meal prep cook and freezes dinners for later in the week. We buy bread Fresh from our local baker but it is only 500m from our house so that helps
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Fresh bread sounds nice. It also sounds like I’d be fat.
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Have you seen my pics 
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I’m in the suburbs and that’s just unfathomable to me
I rely on pre-cut slices to control my servings. It’s the same with cheese. If I get a brick of cheese then I’ll cut three slices every time I get it out. My three slices are close to four ounces. Things get out of hand in a hurry.
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When we buy a fresh loaf at the bakers we get them to slice it. I like the thicker slices which are great for toast.
@TrainForPain I live in the suburbs too, it’s just that it is a suburb only 6 miles from the city and we just happen to live really close to our local supermarket and shops.
Also lucky enough to live less than a mile to the water. We are very lucky
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Rub it in. I’m in the middle of the US.