Boy oh boy, do I have a movie for you.
3 Likes
Two notes:
-
@QuadQueen i did a little nutritional alchemy experiment (thanks @T3hPwnisher for my new favorite term lol). I have been having some serious fatigue issues. Which, given how little sleep my work allows, isnāt unusual. But Iāve noticed that after I eat, I nearly go into a coma. Just waves of exhaustion. This doesnāt normally happen to me after eating, but if I am particularly sleep deprived, then I definitely notice it. Well i was reading on the effects of sleep on insulin sensitivity, and thought that maybe my standard meal (lean protein, veggies, tons of rice), was causing an insulin e spike that my system just canāt handle if Iām not rested. So, for one of my meal preps this week, I did something different. 1/2lb ground beef, cheese, veggies, and then instead of rice I had a bowl of blueberries, strawberries, and kiwi. Sure enough, I feel better after eating. Well, Iām still tired, thatās certain, but thatās always going to be the case with this sleep schedule. BUT, I am not fighting to not fall asleep standing up, which is a major improvement. Rice has always treated me well, but the insulin spike it gives me, especially if I am running on fumes, just isnāt a friend of mine. Kinda cool to see.
-
on a related note to the above, whatās everyoneās go to recommendations for meal prepping potatoes? The key factor here is time. I do all my meal preps in one go. Iām not picky about taste or texture or anything, Iām just looking for quick and easy potato lol.
-
and on a completely different note, I have DOMS in my forearms like crazy today. Which is interesting for two reasons. 1) I never got sore in my forearms, and Iāve never dropped a straight bar deadlift from grip, so itās cool to see my grip getting worked from the lifts yesterday and 2) I used straps for all my sets yesterday. Literally every one at a working weight. And my forearms are still on fire. Iāve heard people say you can still build grip strength using straps, and personally had my doubts, but I am now a believer lol
4 Likes
Thatās an awesome realization! Our bodies are so complex. I will say that you arenāt alone. A lot of times, heavy carb meals = sleepy. Itās the Thanksgiving phenomenon. The ācarb comaā is no joke!
I just either bake or boil a bunch and stick emā in the fridge. Quick and simple! Refrigerating them increases the resistant starch too - so you get an added gut health bonus!
1 Like
Dude, I am so honored you coopted it. Iām a big fan of yours.
Your experience with rice pairs with mine. It just hits me like a nuke.
For speedy potato prep, ever consider making a big batch of mashed potatoes? Can just scoop as needed from there.
1 Like
01jul24
Bench: 145x10, 155x10, 160x10, 160x10, 175x10
Seated db press: 40x8, 50x8, 60x8, 60x8, 60x9
Assisted Pullup: 112x10, 103.5x10, 95x10, 86x10, 78x10, 69x10. 61x9, 112x13
Incline db curl: 20x12, 20x12, 15x13+4alt
Tricep pushdown: 50x15, 50x15, 57.5x15,
Cybex rear delt row: 50x15, 50x15, 50x15
Conditioning: v02 intervals: 800m repeats, 4 min rest
7.5mph
7.5mph
7.6mph
7.7 mph
Notes:
- still happy with how this bench volume day is going. Itās too soon to really tell if itās gonna give me the results Iām hoping for, but itās feeling good so far. Still just adding 5lbs to 2-3 of the sets a week, which will probably drop off to 1-2 and then 1 as the weight gets heavier. Goal is to keep it like this until Iām hitting 5x10x185, at which point Iāll reevaluate if I want to keep with the 10s approach, or maybe drop to 4x8. I can hit 185x10 now easily, probably for a few sets, but not at this volume, so chasing that is the goal.
- Goal to alternate weeks between db bench and db press, want to keep some overhead work in. I think itās worth noticing my db overhead is nearly the same as my bench, which really goes to show my pec weakness. (Or my strong shoulders, but Iām more of a glass half empty kinda guy when looking at it)
- Liking the assisted Pullup machine. Just throwing volume at my back, first few sets are more of a warmup than anything. Great squeeze on these.
- Thereās this seated row machine at my gym that Iāve just always hated. Never felt right, kind of weird Force angle to it, didnāt hit my back like I wanted. Well, saw it today, and realized if I dropped the seat low and started with the handles at about upper chest height, this thing would absolutely smoke my rear delts and upper back. Now I love this thing and am going to spam it at every opportunity.
- Read a bit about V02 max intervals. Standard prescriptions calls for 4 minutes on, 4 minutes off. Iāll be honest, that just doesnāt match with my head. You tell me to run hard for 4 minutes, and I will sprint and burn Myself out in 2. But, you tell me to do a tough 1/2 mile run, and I got it. Entirely a mental thing, but itās true. So, not doing the true ā4&4ā, but I feel like Iām close enough.
- Intervals felt good for not having run in months. Definite speed in the tank. Still fighting a cold, was blowing snot the entire time, which added some difficulty, but still, it felt good to run.
@QuadQueen whatās crazy to me is how different TYPES of carbs affect me so differently. Iāve never been entirely a āIIFYMā guy, but Iāve definitely leaned that direction, so seeing how much personal difference I notice from different sources is mind boggling.
This entire experience does worry me slightly though. Not a good sign for my insulin sensitivity, even if it does only occur while sleep deprived. We had a coworker bring in a blood pressure cuff, and all my bosses took measurements. We now have a āhigh scoreā wall in the back office. Of the 9 who did it, 7/9 had what can only be called dangerously high blood pressure, while 2 still had hypertension. This is a group of 9, mid 30s, relatively in shape Military guys, and not one of them didnāt have blood pressure issues. The shift work we do just crushes health, so itās got me a little paranoid about mine. Not that I have any high blood pressure issues, my readings are all great, but itās an example.
Iāll have to try boiling the potatoes. For a German Irish guy, I know shamefully little about potato recipes lol.
@T3hPwnisher honestly, the term just fits! Science tells me to an extent, but once you start telling me one carb makes me feel full and another makes me pass out, we have left science behind and gone to magic!
Honestly, I hadnāt, because for some reason the idea of meal prepped mash potatoes sounds wrongā¦. But, I have legitimately no rational reason for thinking that lol. And it IS one of the few potato recipes I know. Actually, not to boast, but I make some KILLER mash potatoesā¦. That will definitely give someone a heart attack within 30 minutes. So maybe not the usual recipe lol, but that is a great idea!
13 Likes
It really is crazy. I have a blood glucose monitor and I play with it sometimes to see how different foods affect my numbers and itās wild!! If you really want to geek out on this stuff check out the book Wired to Eat by Robb Wolf. Robbās one of the smartest dudes I know and that book really delves into how different foods affect different people. Get yourself that book and a glucose monitor and be ready to have a great time. lol.
Another reason to run some of those experiments and maybe get your A1C checked just to see where youāre at. We can get on a call and talk this through if youād like also. But definitely check out that book and let me know if you have and questions. Youāve got my email and number - reach out anytime!
4 Likes
Oh I will definitely check that book out!
I want to get some blood work done, but the ship wonāt really support it. Unless youāre actively hurt, they tend to just push things off until you get to a shore command, which is only a few months for me at this point. I do expect that Iāll have some pretty drastic shifts in a lot of markers when Iām getting consistent sleep and control my own nutrition, to say nothing of stress lol. Whenever I do get the tests done, I will 100% let you know and ask your expertise!
2 Likes
Gym 02jul24
Squat: 45x10, 135x5, 185x5, 225x3, 255x3, 285x3, 285x3, 285x3, 285x3, 285x3, 285x3, 285x3, 285x3, 285x3, 285x8
Shoulder width stance Good morning (no belt): 135x10, 135x10, 135x10, 135x10
GHR: 15, 15, 12
Cable crunch: 65x15, 65x15, 65x15
Conditioning: 1 hour incline treadmill walk
Notes:
- went into this dehydrated. My fault, forgot my water bottle at home. No effect on training, just annoying
- Squats felt strong but slow today. Setup was tight, form was good, really keeping control on the descent, but not quite the same āpopā out of the hole that I like. May just be some fatigue buildup, solid sets regardless.
- You know, Iād kill for one of those kabuki transformer bars. I feel like setting that thing to the most forward setting would give me a lot of the quad work that my squat needs, and would do so while still training the squat pattern
- Light good morning with no belt are also awesome, and I canāt believe Iāve slept on good mornings this long.
- Pause between lifting and cardio, ran home to grab headphones and used the equipment at my apartment gym.
Got some tough news today. Had a sailor who got kicked out of the Navy about half a year ago. I was part of the process that got him kicked out for some conduct issues. Just found out today that he shot himself. He was a good kid. Needed some growing up, and wasnāt cut out for the service, but not a bad person. I wish heād reached out. Even as he was leaving, I was trying to set him up with school and jobs, I wanted this kid to succeed out there. And now heās gone, and it just fucking sucks. Was really hoping to never hear this news again about one of my sailors.
9 Likes
Gym 04jul24
Floor press; 45x10, 135x5, 185x3, 205x3, 220x3, 230x3, 240x3, 250x1, 260xspotter stole it early.
Cable row: 125x12, 125x12, 125x12, 125x15
Incline bench: 165x8, 175x8, 185x8, 195x4, 135x18
Chin grip Pulldown: 100x12, 120x12. 140x12, 160x10
Tricep pushdown: 50x20, 57.5x15, 65x15. 72.5x9
Lat raise: 20x15, 20x15
Conditioning: 35 min incline treadmill walk
Notes:
- Fasted early AM workout. Strength seemed a little less than usual, but the effort was there.
- Not progressing a ton on floor press, time to swap it. I may have just had a hell of a good day that first time I touched it lol.
- I donāt understand the lat pulldowns at this gym lol, every one has its own made up resistance
Fiancee flies in today, I start leave Monday after the long weekend. Beyond excited to see her again, have a great few weeks planned.
Weighed in for my PRT yesterday. Was about 8lbs more than I was expecting. Havenāt been touching the scale, but have been tracking my waist measurements. Waist hasnāt gone up at all, so wasnāt expecting to scale to rise. BUT, the last month has seen me consistently taking Creatine for the first time since probably high school, I never remember to do it for more than a few days lol. Been on a streak, and maybe that explains some of the weight.
11 Likes
Bodyweight up and waist the same is always a good sign. Some creatine, sure, but you have been killing it too. There is some lean body mass in there for sure.
1 Like
Gym 07jul24
High handle trap bar dead: 155x5, 245x5, 335x3, 425x3, 475x3, 515x3, 530x3 (PR), 545x1
Leg press: 5ppsx15, 5ppsx15, 5ppsx15, 5ppsx15
Leg extension: 90x15, 110x15, 130x15. 150x15
Bad girl machine: 90x15, 100x15, 110x15
Conditioning: assault bike, 6 rounds. 20 second sprint, 40 sec rest
Notes:
- great PR with 530x3. 545x1 was tough, much harder than last week, but definitely due to hitting it after the PR set.
- My girl wanted to go to the gym with me today. I tried my best to hide my excitement lol. She did all my lifts with me, and managed a solid 5x5x185 on deadlifts. Sheās in shape, can near max her Army PT test, like 290 out of 300. But sheās never really lifted weights consistently, always more army style PT stuff, so this is new to her. She mentioned us building a home gym, and I am immediately regretting selling mine lolā¦. But now I can build a nicer one after this next move.
- she took the video of my lifting. This may actually be a better gage of my physique than normal. I generally prop my phone against my bag like 3 feet away, angled way up, using the .5 zoom to fit it all in, but it makes my proportions look a little wonky lol. This video is a bit more true to size.
@T3hPwnisher high praise coming from you, and I hope youāre correct about the muscle mass. That being said, even if it is muscle, this does put my weight just a bit higher than Iām comfortable with for some health reasons, so after this vacation I plan to drop back to a more comfortable range for me.
15 Likes
Congrats
1 Like
Damn and Damn. Quality
1 Like
Iām sure your lady watching had nothing to do with thisā¦ awesome job.
1 Like
Gym 10jul24
Vacation workout:
Db bench: 55x10, 75x10, 75x10, 75x8
Chest supported row machine: 115x10, 130x10, 145x10, 160x10
Seated DB press: 50x15, 55x15, 60x12
Pulldown machine: 120x15, 135x12, 135x12, 150x12
Pec deck: 100x12, 115x12
Reverse pec Deck: 70x20, 100x12
Some curls
Notes:
- absolute strongest guy in the gym today. Just dominated. No one else was close. Getting a lot of looks. May have had something to do with the fact I was lifting in my parents 55+ retirement community gym at 0600ā¦.
- Haha honestly though, nice start to the morning. Definitely not pushing here, the headphones and chalk were left at home, and the miss and I were both dragging from a long day of travel yesterday, but it was good to get some blood moving
- Also awesome to see my parents doing so well in retirement. Dad and stepmom hitting the gym 5 days a week at 0600. Got my dad to start lifting about 2 years ago at 70, mainly just machine circuits, but he is getting around better today than he was at 60. My dad plays probably 3-4 hours of tennis every day, my stepmom goes on bike rides with her friends. I aspire to be getting around that well at their age.
- Going to be on vacation for the next two weeks or so, logging and lifting will be sporadic
@throwawayfitness thanks! One day Iāll be coming for your kind of poundageās lol
@simo74 those were my exact thoughts looking at the weight before going to lift it lol
@unicornsandrainbows honestly, was coming off a long work shift, not feeling the best, and the weights felt super heavy. I 100% would of made this a lighter day if she wasnāt watching lol!
15 Likes
These are the little details that no one needs to know. lol
Enjoy your vacation and time with your parents!
2 Likes
Gym 15jul24
Bench: 145x10, 155x10, 165x10, 165x10, 175x12
One arm db row: 100x10, 100x10, 100x10, 100x10
Db Inc bench: 60x10, 60x10, 60x15
Lat pulldown: 120x15, 140x12. 160x10
Tricep extension: 50x15, 65x15, 80x13, 80x10
Db curl: 25x12, 25x12, 25x10+3alt hc
Chest support rear delt fly: 50 reps
Conditioning: 20 min incline treadmill walk
Notes:
- still on vacation, seriously burning through some leave this year, which is fantastic because I have more days than I can carry over
- Absolute whirlwind of travel. In WA for the next few days. Hit the gym a few times since last logging, but all small little pseudo gyms, nothing really worth logging, more just trying to sweat out the copious amounts of liquor consumed.
- Went into the gym today after some travel shenanigans, but the flights all eventually got us to our destination. Definitely some jet lag, but I was itching to really workout again.
- Bench felt like crap but moved great. Probably because I have eaten like crap, but am also a bit more recovered than usual.
- Going to start doing a lot more db rows. I prioritized lat pulldowns for a long time , after prioritizing pull-ups for a long time, and I feel my upper back is lacking compared to my lats now. I have a decent V taper from behind, but the upper back doesnāt match. Time to fix that. Db rows twice a week, one straight set day, one Kroc row day.
- I donāt really know what Iām training for these days, so Iām just gonna train. just a lot in the air right now, Iām not even sure where Iāll be living in 3 months, or hell maybe deployed. So not planning too much here, no real specific performance goals.
- Whenever life does calm down, Iām torn between getting into strongman, or throwing my hat into āhybridā training. Iāve always been pretty surprisingly good at endurance events for a guy my size, and have done that with pretty haphazard programming. Part of me wants to see what I could do with some serious focus on it. Probably the healthier option lol. I think thatās ultimately how I will shift my training once I decide to hang up any competitive pursuits, Iām just not sure if Iām ready to do that yet
12 Likes
Iāve thought about this too and have been running more as of late. Not going full Instagram hybrid bro but the running does feel good. I will say I still totally skew towards lifting and if I end up skipping anything, itās running. Interested to see which direction you go with things.
Alan Thrall on YouTube has some pretty good videos that are more casual than guys doing Ironman Triathlons and powerlifting meets in the same dayā¦
1 Like
For a very brief moment I thought you had come over to Western Australia, but then figured its a bloody long way to come for a few days.
1 Like
Youāre training for life. Always.
3 Likes