Damn that definitely is a lot of food
2 Likes
Love these sorts of compliments and would deff live off that for a few days (erm weeks). I get this a fair bit a work too as I generally wear long sleeve cotton business shirts people often make a comment about my arms if I wear a polo shirt. Some people that work for me know I train and follow my socials. It is always fun when someone makes a comment like ālook at your arms do you go to the gym?ā and someone else will say āOMG you should see his videosā.
1 Like
I think playing around with macros will do the trick. Right now protein is your main calorie sourceā¦and itās really not. We think of calories in terms of energy, but protein isnāt an energy source. The body will only use it in extreme cases. In turn, the ā4 calories per gramā annotation really doesnāt do it justice. My nutritional alchemy says that, if you kept the calorie total the same but downshifted protein and upshifted carbs or fats, youād see different results.
I swear we are, once again, the same being on two alternate timelines converged ala Time Cop. I know a LOT about humbucker pick ups for a dude who can only play 3 chords.
1 Like
25Feb25: Cycle 2 Week 3 Day 2
Incline Bench:
165x10 3 RIR
165x10 2.5 RIR
165x10 2 RIR
165x10 1.5 RIR
165x10 1.5 RIR
Barbell Row:
150x10 2 RIR
150x10 2 RIR
150x10 2 RIR
150x10 2 RIR
150x10 2 RIR
Db Bench:
65x10 3 RIR
65x10 2.5 RIR
65x10 2 RIr
65x10 1.5 RIR
Chin grip Pulldown:
150x10 3 RIR
150x10 3 RIR
150x10 3 RIR
150x10 3 RIR
Overhead extension:
50x12 3 RIR
50x12 3 RIR
50x14 2 RIR
Incline db curl:
20x12 3 RIR
20x12 3 RIR
20x12 2 RIR
20x12 1.5 RIR
Conditioning:
25 min LISS run. 5.3 mph
Notes:
- incline bench felt great, think Iām in a good spot there.
- Barbell rows feeling good, the wider grip really smokes my rear delts and traps. Maybe not how most do it, but first time Iāve ever felt like I got something out of the movement.
- RIR on rows really is just a measure of how much body English before you call it cheating.
- Accessories felt good
- Run felt great, again just really chomping at the bit here
@bigpappafrance itās a pretty good problem to have while cutting lol. Much better than the alternative anyway
@simo74 Iām so used to working out on the ship, all my sailors know exactly what kind of shape I am (or am not) in lol. First time in my life Iāve ever worked in an office environment. Definitely a change of pace. Cubicles drive me a little crazy, Iām way too much of a people person to not wanna chat with people.
@T3hPwnisher I think you have a solid point on the macro breakdown. I am purposely jacking protein a little high, seeing a few studies showing the benefits of 1.1-1.2 g/lb for cutting specifically. Iām feeling fairly good with this level of fats and carbs. On paper, I think Iād like to increase carbs whenever Iām done cutting, but in practice Iām not entirely sure how good I am at handling carbs. Insulin sensitivity may not be the best from my former fat boy years, so itās definitely going to be some experiments later on. Plan to get some bloodwork done once Iām done with this cut. Thought about doing it before, but figured I know im about to change it to a new baseline either way so I may as well wait a few months.
The hobbies thing is a blessing and a curse. During one roadtrip, I gave my (ever patient) wife a 45 minute explanation of Warhammer 40k lore after she brought up Henry Cavilles project, only to then admit to her I have never played a game lol.
@Bauber I figure you may be the resident expert here. Do you have any recommendations for tactical shooting courses on the east coast, particularly AR and pistol? Looking for something my wife and I can do together. Sheās an Army Officer, Iām Navy with some background in gunnery, so we both have a decent foundation, but neither were in infantry units or any direct ground combat role, so looking for something maybe not for absolute beginners, but not looking for Tier 1 level refinement either lol.
Anyone else ever make a nutrition post and then feel likes it not validated until quadqueen likes it? Purposely not tagging her haha
15 Likes
Man, I am glad to see you dong well sir.
As far as training schools on the East Coast, the ones I would recommend are:
- East Coast CQB
- Broken Arrow Defense
- Ghost Firearms Training
- Valor Ridge
I have either been to these or had close buddies that have. All were very good. They all offer beginner to advanced courses and in between.
3 Likes
@bauber Thanks for the recommendations! Iāll definitely give all of these a look! Sounds like just what I was looking for
2 Likes
27Feb25: Cycle 2 Week 3 Day 3
Hi handle trap bar deads:
435x8 3 RIR
435x8 2.5 RIR
435x8 2 RIR
435x8 2 RIR
Hatfield squat:
245x10 5+ RIR
270x10 3.5 RIR
270x10 3.5 RIR
280x10 3 RIR
280x10 3 RIR
45 back extension;
20x12
20x12
20x12
20x12
Heels elevated goblet squat:
65x12
65x12
Superset;
Face pull: 50x15, 50x15, 50x15
Side bend: 65x10. 65x10, 65x10
Conditioning:
35 min treadmill ruck. 5 Inc, 3.3mph, 45lb
Notes:
- no straps on deads today. Grip not even close to an issue. Great knurling on the rep bar. Really just using the straps before because of how dang COLD the bar was lol. Think I will avoid straps on my deadlift work moving forward, with an exception for any AMRAP sets I go for.
- Heavy trap bar deads are the only lift where I feel like my spine is shorter after a set lol.
- God I still love hatfields. One of these days Iām just gonna load up like crazy and see what Iāve got in me for a 1RM. I also feel like hatfields are just my legs working, which shows me how much back I have to use to stay somewhat upright on my squats, which makes me VERY sad because my legs can seemingly do this for days lol.
- Belt loop 15 today. Iāve lost like 7lbs total in the last two months, but Iāve also dropped 4 belt loops (so 2 inches), so I feel like progress is being made. Again in a place where this isnāt the leanest Iāve ever been by a far shot, but also by a far shot the leanest Iāve ever been at this weight.
Those who have followed my training for a while may have noticed that Iāve really cut out a lot of athletic movements. Jumps, throws, WOD style cardio, explosive movements. Itās a purposeful choice. Iām really, really investing into block periodization right now, chasing my November goals. And so far, I think itās going Well. Just over a week left of this high volume phase, and then beginning the long tapering strength block.
Ultimately, I really want to get MORE into the athletic side of the house than I even was before. More explosive lifts, KBs, sprints and plyos, varied endurance efforts. I flat out enjoy training like that, and think it makes me much more capable as a rounded athlete. BUT, I do notice that I personally have a harder time gaining strength like that. I definitely do, but it is a slower process than (hopefully) what Iām doing now. The madness behind this year long quest is essentially to build my strength and zone 2 base high enough that I can throw those two factors into āmaintenanceā conditions while pushing other physical attributes. I am partially writing this down just to remind myself of the āwhyā, because the straight āLift and LISSā can get very dull, and I need to stick to the plan lol. Also these high volume workouts can take forever by the end of the cycle lol. Would like to get back to 60ish minute lifts, not the 90+ some of these are
I do have some slight worries about losing some of the athletic base I have while taking this pause. I have weekly intramural sports at work (closest we get to real PT lol) and Iām kind of relying on that to give me a gauge of more athletic movements. Not that Iām training them right now, but so many years of sports in HS and College has left a lingering base that tends to carry me farther than it should. Idk if this makes sense, but my āathleticismā has on numerous occasions carried me through during times where my āfitnessā has lagged. Itās always interesting when I meet someone whoās the opposite. You meet some guys who are insanely āfitā as in great cardio abilities, strength, but donāt have the athletic skills to demonstrate it.
Then thereās the athletic fit guy who just smokes everyone, but we donāt talk about him because obviously heās on steroids so we canāt compare ourselves to himā¦.
(I feel like I shouldnāt have to say thatās sarcasm, but this is the internetā¦)
Question for the group: Does anyone have any programs or authors they specifically like for beginners or female lifters? Wife wants to join the lifting sessions when sheās out here in two weeks, and is running a modified starting strength program right now. Thinking maybe 531 for her, but Iād love to hear other peopleās recommendations.
11 Likes
FWIW, Mrs. SvenG really got into lifting with Morganās PPL split from a 6-week bodybuilding bootcamp that she ran at her gym last summer. Sheād been doing their CrossFit-style classes consistently for well over a year when she enrolled in the class, and she liked it enough to continue it through the rest of the year, then transitioned to Morganās Strength & Hypertrophy that weāre currently running together.
I donāt think thereās anything particularly special about Morganās programming, TBH, but these have been working well enough for the both of us.
You should be able to find them easily by searching in my log.
3 Likes
28Feb25: Cycle 2 Week 3 Day 4
Navy PT:
Lots of 50 yard sprints
45 minutes touch football
Lifting:
BTN Press:
120x10 2.5 RIR
120x10 2 RIR
120x10 2 RIR
120x10 1.5 RIR
120x10 1 RIR
Wide Lat pulldown:
155x10 2.5 RIR
155x10 2 RIR
155x10 2 RIR
155x10 2 RIR
155x10 1 RIR
Db Inc bench:
65x11 3 RIR
65x11 3 RIR
65x11 2.5 RIR
65x10 1 RIR
Db chest support row:
55x12 3 RIR
55x12 2.5 RIR
55x12 2.5 RIR
55x12 2.5 RIR
Superset:
Db fly: 25x15, 25x15, 25x13,
Rope pushdown: 45x15, 45x15, 45x13
Barbell curl:
65x13 1 RIR
65x13 1 RIR
65x9 1 RIR
Lat raise:
25x12 2 RIR
25x12 1.5 RIR
25x11 1.5 RIR
Conditioning:
1 mile run. 8:07
Notes:
- I normally donāt log my Navy stuff because itās a bit of a joke, but we had some actual competitions today, and my competitive nature wouldnāt let me half ass it. I ended up taking part in a team 50m sprint relay, where I had a good 60+lbs on the guy I was running against. Absolutely smoked his ass. If the run was any longer, he would have had me, but Iāve still got that accelerationā¦. Though I may of pulled a hamstring. Canāt remember my last no kidding sprint, but my body objected.
- We played football after. Now, Iām still fairly new to this command, i havenāt done football with these guys yet. Itās my department vs another. We start with the ball. First play of the game, I get the ball. Start running, and guy gets some great positioning on me, totally blocks my routeā¦. So I drop a shoulder and absolutely lay him out. Great hit, got this guy airborne. It was only AFTER this event that I am told we are playing two hand touchā¦ (they said thatās obvious and they didnāt need to say it, but I have an entire childhood that disagrees with not being able to tackle without pads)
- Either way, my lungs were completely smoked after all this, fantastic conditioning, so decided to forgo my run today. Seemed more detrimental than beneficial on top of the other work, settled for a little walk instead.
- Press was odd today. My first rep of 120 felt awful, and I thought this was gonna be a humbling workout. Every rep felt like a grindā¦. But they also all kept moving. Iāll take it.
- Rest of the workout felt good, nice pump, feeling strong.
- Wanted to get some sort of run in despite the earlier PT. Settled for just doing a mile. This wasnāt a mile āfor time,ā i definitely had a lot in the tank, probably good for low-mid 7s right now. Instead, started at about a 9:30 min mile, and just added a bit every .1 miles, ending with a 6 min mile pace for the last .2 miles. I am good to ājogā until about a 9 minute pace, really hardly more effort than my zone 2. If I wanted to just gut check it, I think I could maintain around a 9:30 for 10 miles right now, which means I gotta shave 90 seconds off my mile time to hit my November 10 mile goal.
- I kind of want to play more sports. Thereās some element of reaction, agility, and just odd movements that I donāt think you really replicate in a gym, you kinda just have to go do something. But I donāt have the time commitment to get into a serious sport right now, probably something more intramural. Ideally something I can do with the Mrs, because she would love something like that, so something coedā¦. sigh in true middle class millennial fashion, I think Iām about to start playing pickleball. Donāt judge me, I was a man once.
Edit: those paying close attention can tell I contradicted myself, at first saying I settled for a little walk, then saying I ran. This is because my thoughts are straight stream of consciousness in between sets lol. Told myself Iād walk; then wanted to run.
12 Likes
My abs are so sore today, itās crazy how much sprinting just smokes me there
3 Likes
03Mar25: Cycle 2 Week 4 Day 1
SSB Squat: 65x10, 155x5, 205x3, 245x2, 275x2
305x10 RPE religious experience (All time PR/cycle goal)
245x10 1.5 RIR
Done.
Notes;
- SSB PR was brutal. This was a grinder of a set, last 3 reps had my dying. Leaned heavily into the ābarbarian strengthā for this one, form wasnāt pretty, but I hit depth and ended standing, so Iām taking the win.
- Cut the workout (very) short. I didnāt sleep well last night, and am fighting a cold. I was feeling pretty rough coming into this one, but knew I had to get something. So I did. Came in, hit my PR, and that was my goal for this day. Now imma rest up a bit.
10 Likes
Amen brother. Nice work!
1 Like
Thanks!
Also, glad I cut this workout. Was really debating it, but now that itās a couple hours later I am seriously getting hit with some sort of stomach thing going on, which makes earlier make a little more sense. Going to bed early tonight, taking some meds, no sickness allowed on PR week
04Mar25: Cycle 2 Week 4 Day 2
Incline bench: 45x10, 135x5, 165x2, 185x2,
205x9 RIR0 (PR, but missed goal)
165x10 1.4 RIR
165x10 1.5 RIR
165x10 1 RIR
165x10 0 RIR
Barbell row:
165x10 1 RIR
165x10 1 RIR
165x10 1 RIR
165x10 1 RIR
165x10 0 RIR
Db Bench:
65x16 0 RIR (PR)
65x10 0 RIR (whew feeling shot here)
60x10 1 RIR
60x10 1 RIR
Chin grip pulldown:
160x10 2 RIR
160x10 1.5 RIR
160x10 1.5 RIR
160x10 1 RIR
Cable overhead ext:
55x16 0 RIR
55x14 0 RIR
55x12 0 RIR
55x10 0 RIR
Inc db curl:
20x16 0 RIR
20x15 0 RIR
20x13 0 RIR
Conditioning:
1 mile run: 7:34
Notes:
- dammit. Goal was 205x10. Did not happen.
- Idk how 205x9 compares to 185x12. The 1rm formula I got from Wendler says my bench went up about 7lbs, so maybe I can say some progress hereā¦, but still, not what I wanted. Frustrating.
- Not sure if thereās more I could have done there. My intensity during my lifts was on point. Iāve tracked nutrition meticulously. Maybe programming could be better, doing my best as a self coach here for a hypertrophy block. Maybe expecting strong strength gains on the hypertrophy block is dumb to begin with. Still, frustrating.
- Could feel my triceps lagging on this, chest was strong, but the triceps failed to keep things going. Adding CGBP for the strength block, should help.
- Honestly Iām just impatient. I know Iām making progress since getting off the ship, but I want my progress to be faster lol. Weight loss is pissing me off. Iāve dropped 7lbs in the last 8 weeks. Is that good? Yeah. Am I eating more than any other fat loss phase, keeping more muscle? Sure. But I still want faster. Am I stronger now than a month ago? Probably a little, but I want drastic change. And maybe thatās unrealistic, which is why Iām venting to the internet lol.
- ā¦.the issue with me writing things down is I can read it again and see Iām being unreasonable, which is not the kind of response I want from myself lol
- I did finish all the 165 sets though, which i didnāt last time, so maybe thatās a good sign.
- Overall, I hit a decent amount of Rep PRs today. Iām feeling strong, things are going in a good direction I thinkā¦ just progress is slow, and given how my upper body has always lagged lower, slow progress gets me worried about stalling out. Hopefully some good progress with the strength cycle up next.
- I think my cardio may be in a better spot than I assumed. This run still wasnāt a time trial, again started with the slow 9ish minute pace and slowly ramped up, finished the last .25 miles at a 10.5mph pace. I revise my last week assessment of mid 7 minute mile, think Iām probably good for about a 7 flat at the moment. Not bad for 5ā10 237lbs.
13 Likes
Its OK to want better results, in fact that desire to improve can be very self motivating and keep us disciplined. As long you you can also be objective and see the actual results I think you are all good.
2 Likes
And what does losing weight impact mostā¦ Pressing movements, so -
Yes you can, you increased strength slightly if you had stayed the same bw, but you didnāt you lost 7lbs, which means youn actually increased strength more than slightly, because youāre stronger now at a lighter weight than you were at a heavier weight.
It might feel frustrating, but 7lbs lost off your bw and gained on your bench every 2 months is 42lb lost and gained in a year. Youād look like a significantly different person with those two outcomes met.
That is not slow progress, that is:
Good work!
2 Likes
06Mar25: Cycle 2 Week 4 Day 3:
Hi handle trap bar deadlift;
75x10, 165x5, 255x3, 345x3, 395x2, 435x2
480x9 (15lb PR, beat cycle goal)
Called it on deads there. Was a great set, my erectors were fried, the work was done.
Hatfield squat:
295x10 2.5 RIR
305x10 2 RIR
315x10 1.5 RIR
325x7 0 RIR
45 back raise:
20x14
20x14
20x14
20x13
Heels elevated goblet squat:
65x14
65x14
Superset:
Face pull: 55x15, 55x15, 55x14
Side bend: 65x10, 65x10, 65x10
Conditioning:
35 min ruck, 45lbs, 5 Inc
25 min 3.3mph, 10min 3.4
Notes:
- Deads moved very well. Honestly, this was easier than 465 5 weeks ago.
- Just noticed something. My rep trap bar high handles start at 11.3 inches with a 45lb plate. All my old records are with a rogue trap barā¦ that starts at like 16 inches off the floor. No wonder these feel so much tougher than they used too. Also shows how much stronger Iāve gotten, Iām comparing my old 16inch pick to an 11 inch pick, which is actually closer to the 7.5 inch normal starting height than it is to my old high height. Iām really curious what a straight bar is going to feel like now. Itās also beenā¦godā¦. 6 or 7 months since I did a regular deadlift. Havenāt done any since getting back from deployment, and I didnāt do deadlifts on the ship, so I havenāt pulled straight bar in a long while. Actually, my last pull may have been my 500lb pull, and THAT pull was my first time pulling straight bar in 3 monthsā¦. Jesus, I didnāt realize how long it had been lol,
- On that note, this was a hell of a PR set. No straps, just grip and rip. Hands were torn a bit, but no grip issues. My spine, on the other hand, felt like it was going to eject from my rear. Brutal set, but strong as hell set, happy there.
- Called deads there. Iām beginning to get a feel for fatigue management. Few years ago, I would have fought to hit 5 sets, even if that last set had me just using like 225. Now? I hit a big PR, bar speed was great, my muscles are fried. This was a great set, but I think more sets would just be overkill on my spinal erectors while not really doing much for the rest of me, I think Iām better off leaving it. Interesting Iāve hit 2 massive PRs on both my lower body lifts, and those are also the only ones where Iāve had days I basically followed the ānot doing jack shitā wendler template lol. I also think this is way more applicable on big lifts rather than small. I can sell my soul on one good set of deadlifts, but I hardly can say the same after a heavy set of db curls.
- ā¦. I feel like these realizations are very basic, and have been had by thousands before me. You know that saying āa wise man learns from others mistakes?ā When it comes to lifting, I donāt feel wise haha
- Hatfields felt good, but spinal compression was getting to me. Hung from the Pullup bar and sweat I got an inch of height back lol. This is technically a lower body day, but it feels like spine day haha
- Just painfully insane lower back pump after deads, Hatfields, and back raises. The ruck wasnāt too bad at least.
- I did start throwing up a little near the end of this. Not sick, just pushing hard.
- Honestly, lower body strength is doing exactly what I want it too. Conditioning is feeling fantastic too. Body weights doing what I want (even if my 1.1lb a week cut is maddeningly slow), and Iām a little surprised how well I am moving at the heavier weight. Not where I want to be, but happy with progress. Now some damn upper body strength would be niceā¦.
@simo74 @alex_uk appreciate the voice of reason gents. Iām always my own worst critic, which I actually think has historically been a huge motivator for me. Iām sure some would say itās unhealthy, but Iām a big negative motivation guy. (Also a positive motivation guy, just think each has a place). So long as I let it piss me off, but donāt let it affect the rest of my day, I tend to be pretty okay with it.
13 Likes
I feel ya mate. My back is sore AF two days after those deadlifts.
1 Like
07Mar25: cycle 2 week 4 day 4
Superset:
Wide grip lat pulldown: 175x11 (PR), 150x10, 150x10, 150x10,
Seated BTN Press: 140x11 (PR), 125x10, 125x10, 120x10, 120x8
20 incline bench:
65x17 (PR), 65x10, 60x10
Chest support db row:
60x14 (PR), 60x12, 60x12, 60x11
Superset:
Pec fly: 30x10, 30x10, 30x10,
Cable extension: 50x15, 50x13.5, 50x13
Superset;
EZ bar curl: 70x13, 70x10
Db lat raise: 25x11, 25x10
Conditioning;
1 mile run: 7:29
Notes:
- flying through this workout, limited time before catching a flight to Seattle. Wife PCSing to DC, so roadtripping with her all next week. Farewell bachelor life.
- PR on BTN press. Added 5 lbs and a rep from last cycle. Absolutely disgusting last rep, was fighting at lockout for seemingly forever.
- Lots of PRs today, makes me feel a bit better about missing my bench goal.
- EZ bar felt a lot better on my wrists and elbows while curling.
Cycle Goal review:
Bench: 205x10 (missed, actually 205x9)
Trap deads: 480x8 (got 480x9)
BTN press: 140x10 (got 140x11)
SSB: 305x10 (got it)
Log/ follow macros daily: accomplished.
4 out of 5 aināt bad. Not good enough, but not bad.
14 Likes
Itās raining PRs in here! Nice work.
1 Like