@Brant_Drake is it okay to use shoppe bought cream cheese or should I make my own
You can if you want to add 3 days of stress to your week.
Store bought is great. Just donāt waste money on the spreadable ones. Youāre paying for half-air and can replicate that and any flavor (salmon, pineapple, chive) in your food processor at home. Spin it until it looks good.
2 Likes
Week 19: Day 7 (yesterday)
10x(10 pushups+10 alt lunges+30 battle rope+rest for remainder of 60sec)
5x1min core or glute bridge variation, no rest btw exercises
10x(30sec battle rope+30sec rest)
5x1min core or glute bridge variation, no rest btw exercises
10x(50 jumping jacks+rest for remainder of min)
5x1min core or glute bridge variation, no rest btw exercises
- fun little cardio and core workout, felt really nice
PM (fuelled by roast pork knuckle)
Paused squat: 3x3-80kg, beltless
Squat: 3x6-70kg
Good mornings: 2x7- 65kg
abductor machine: 3x12-145lbs
- squats felt nice and smooth- just heavier than expected, got a headache from good mornings so only did 2 sets, will make up later
4 Likes
Week 20: day 1 (Monday)
Deadlift: 4x6-115kg
Lunges: 3x20 total-40kg
Straight arm pull-down: 3x8-33lbs
Adductor machine: 1x9,9,8-55lbs
- legs sore but was manageable- the stiff bar is harder
Week 20: day 2 (Tuesday)
Squat: 4x6-75kg
Selector leg press: 1x18-95lbs, 1x12-115kbs, 1x6-125lbs
Btn press 1x12-20kg, 1x8-25kg, 4x3-30kg
- legs pretty dead but squats moved okay, just heavier than Iād like, rest was fine
Week 20: day 3 (yesterday)
40min cardio and core workout video
- felt good and quick, got HR up
2 Likes
Week 20: day 4 (Thursday)
40min battle rope and cardio kickboxing tabata workout
5 min core work
- felt good and quick, got blood flowing
Week 20: day 5 yesterday)
Deadlift: 3x6-110kg
Make up good mornings: 1x6-60kg
Pendlay rows: 1x6, 2x5-60kg
Tricep extensions: 3x18-27lbs
Face pulls: 2x16-27lbs
- deadlifts went smooth, gym was busy so couldnāt do cable rows
4 Likes
@Brant_Drake I was thinking how to incorporate green tea into savoury dishes. Some ideas.
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sake cured mackerel with cucumber jasmine green tea, green onion oil and lightly pickled shimeji mushrooms.
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ebi with misozuke tofu, ebiko and matcha foam
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Use matcha in a rub for beef or venison- grassy flavour for grass eating animals ><
1 Like
I like all of those, and as a huge green tea fan, I have a couple of quick ideas.
1.) Savory green tea consumme with a tea-smoked quail inside.
2.) Steak with green tea chimichurri and some kind of savory tea vinagrette panzanella salad with caraway seeds.
3.) Some thing that looks like a tea garden. A green puree to form the base, some candied tea leaves mixed with rye to make ādirt,ā then some little sprouts and edible flowers sticking up.
4.) Tuna carpaccio with green chilis, green tea syrup, fried vermicelli noodles, and finger limes.
Ok, Iām stopping now, but I hope that provides some off-the-cuff inspiration.
3 Likes
Thanks! They sound delicious
I can probably try to make these when I get back to the states
Week 20 Day 6 (saturday)
45min cardio kickboxing and core workout video
- fun as always
Week 21: Day 1 (Sunday)
Paused Squat: 2x3-80kg beltless, 1x3-85kg with belt
More squats: 3x5-75kg, beltless
Leg press: 3x7-125lbs
abductor machine: 3x12-145lbs
- squats felt heavier than I would have liked but moved smoothly
Week 21: Day 2 (yesterday)
Deadlift: 1x6-115kg, 1x5-120kg, 1x4-125kg, 1x1-130kg
Front squats: 1x14-40kg, 1x11-50kg, 1x5-60kg (beltless)
aductor machine: 3x7-60lbs
tricep pushdowns: 3x20-27lbs
- deadlifts moved well- legs were sore but had reps in the tank after all sets, just slow off the floor
I decided to take the matcha/green tea further and came up with a full menu
(ignore the banner for the link. the link is for a different menu in the doc)
2 Likes
Week 21: Day 3 (Tuesday)
40min kickboxing and core workout
- fun as usual
Week 21: Day 4 (Yesterday)
Squat: 3x5-80kg
Good mornings: 3x5-60kg, beltless
Btn press: 3x12-20kg, 3x4-60kg
- squats felt heavier than expected but smooth, good mornings were fine, machines taken so did BTN press
Week 21: week 5
Conventional DL: 1x6-100kg, 105kg, 1x5-110kg
Pendlay Rows: 1x6, 2x5-60kg
straight arm pulldowns: 3x9-33lbs
tricep pushdowns: 3x11-33lbs
- felt good- deadlifts easier than expected, rows sucked, cable machine taken so will make up tomorrow
PM (fuelled by kbbq)
40min of battlerope intervals
8min core work
- felt really nice.
Note: ended up at 3400-3600 kcal for the day. Will cut back down to 1800 starting tomorrow. Iāve gotten too flabby for my liking
4 Likes
40 minutes of Battle Rope Intervalsā¦ I was always astonished by your mental fortitude.
2 Likes
it was 40x(40sec on +10 sec rest). I didnāt go all out.
May i ask why you switched from lbs to kg? Iām not complaining, means i donāt have to do the maths now
I was training in the US
I am visiting family in China and the gym uses kilo plates (machines are in lbs bc imported from US)
2 Likes
Week 21: Day 6 (friday)
45min low impact cardio workout with core work
- was tired so took it easy
Week 22: Day 1 (yesterday)
Squat: 3x4-85kg, beltless
more squat: 35-80kg, beltless
Good mornings: 2x6-60kg, beltless
leg press: 1x10/leg-55lbs, 1x9-125lbs, 1x6-145lbs
abductor machine: 3x11-145lbs
- forgot belt at home but went smoothly anyways, pretty good workout
Week 22: Day 2
Paused squat: 2x3-80kg, 1x3-85kg, beltless
tricep extension: 3x12-27lbs
straight arm pulldown: 3x10-27lbs
cable row: 3x8-40kg
- legs dead so took it easy, happy with performance regardless
4 Likes
Week 22: Day 3 (Tuesday)
44min kickboxing and battle rope workout
- felt really really nice and good
PM (get ahead of gym closure for rennovations)
Deadlift: 3x3-125kg
Conventional DL: 3x5-110kg
Good mornings: 1x16-40kg w/3sec pause at bottom, 2x8-50kg w/3sec pause, 1x5-60kg beltless
adductor machine: 2x12-55lbs, 1x6-60lbs
BTN press: 1x12-20kg, 2x4-30kg
- was disappointed with deadlift but not surprised given the lack of time for recovery, was pretty dead for rest of it but somehow managed to get all the work done
Week 22: Day 4
40min low impact cardio workout
- felt nice and got blood flowing, rest yesterday was def what I needed
3 Likes
Week 22: day 5 (Thursday)
45min cardio kickboxing and abs workout video
- fun and quick as always
Week 22: day 6 (Friday)
Same as above, just different video
Week 23: day 1 (yesterday)
Gym technically closed for CNY but owner let me in anyways before she leaves to go back to hometown (today)
Had some fun
Paused squat: 3x3-80kg, beltless
More paused squat: 3x4-75kg, beltless
Front squat: 3x5-60kg, beltless
Leg press thing: 1x18-95lbs, 1x11-110lbs, 1x6-125lbs
Battle ropes: 20min worth of Tabata style intervals
- very fun and intense, squats felt good
5 Likes
Training looks like itās going well in here Anna!
1 Like
Week 23: days 2-7
cardio workout videos
- these were fun and nice. Flew back on Friday
Week 24: Day 1 (yesterday)
Squats: 1x10-135lbs, 1x8-145lbs, 1x6-165lbs, 1x1-175lbs
Good mornings: 3x5-135lbs
btn press: 1x12-45lbs, 1x8-55lbs, 1x4-65lbs
adductor machine: 3x12 - idk how much weight, the machine is weird
- coming back after a week of no weights isā¦ hardā¦squats were depressingly hard. I think some of it is also getting used to the different bar and plates.
Week 24: Day 2
Deadlift: 1x6-235lbs, 1x5-245lbs, 1x4-255lbs, 1x1-275lbs
snatch grip deadlift: 2x10-135lbs
leg extension: 1x12,8,6- increased weight each set but idk how to track
adductor machine: 3x20- some weight that made 20 reps very challenging
- was super sore and tired and the deadlifts sucked- really depressing, was suposed to do lunges but racks taken so replaces with snatch grip DL- too tired to do third set
3 Likes
Week 24: day 3
40 min cardio kickboxing and core workout
Week 24: day 4
Tempo squat: 2x5-155lbs, 1x5-145lbs, 4 sec eccentric
More squat: 3x10-135lbs
Lunges: 3x16 (total)-115lbs
Tricep extension: 2x20- some weight
PM
45min low impact cardio
Week 24: day 5
Conventional deadlift: 4x5-225lbs
Lat pull-down: 3x8, some weight
Face pull: 3x12, some weight
Cable rows: 3x5 some weight
Week 24: day 6 (yesterday)
45min cardio kickboxing and core workout
Notes: temp squats are absolutely brutal conventional deadlifts felt quite nice
4 Likes