Post workout meal
Ground beef, rice cooked in beef broth, steamed carrots and spinach, 3 eggs over easy mixed in with some hot sauce. Delicious. Anabolic. Perfection.
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I look straight
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Keep hanging in there.
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Awesome
As always youāre killing it dude. Even more so given how much you have going on.
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Work for today: 531 c2w3d3
Press: 45x10, 95x5, 125x5, 145x5, 160x5, 125x5, 125x5, 125x5, 125x5, 125x5
Lat pulldown: 150x10, 150x10, 150x10, 150x12
Db bench: 70x10, 70x10, 70x10, 70x8
Lat raise: 20x15, 20x15, 20x15-> DROPSET with 15s and 5s
Single arm cable curl: 15x15, 15x13, 15x12
Conditioning: Prowler runs/walks/crawls: 8
Notes:
- heaviest I have gone in press in a long while. Weights moved well. Not an easy set, but I definitely had 2, maybe 3 reps left in me.
- pulldowns felt good. Db bench is an odd one for me. Not really the movement itself, but the fact that I am without a doubt stronger on the DB incline bench than the regular flat, which just seems backwards.
- forgot to bring my headphones. Doesnāt actually impact anything about the lifts, but I did notice that I tend to rush my rest times more when I donāt have headphones. I get bored sitting around lol.
- hit the sled today. Only ever done these on asphalt, never on turf. Was WAY more difficult than expected. Used just a 25lb plate, and then just the sled, and was still falling over by the end of every run. These suck. Good.
- more notes to follow.
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(Long overdue replies)
@T3hPwnisher i agree with everything in this post, with one addendum. For me, I donāt necessarily think āIām making progress, so obviously this is the absolute right way.ā Rather, I think āhey, whatever I am doing RIGHT NOW is good enough for RIGHT NOW.ā Is it the best way? The āoptimalā way? Maybe not, but itās working right now. If it stops working? Okay, fine, back to the drawing board. But if I draw out all the stops right now, what am I gonna do once I stall in the future? I honestly thinks thatās part of the reason I love simpler programming. If I can still milk gains out of the easy stuff, then I know I still have a world of possibilities ahead of me whenever I really do hit a hard wall.
Good, more bacon for you lol. And thanks for the support. Shipyards taking a toll, which honestly isnāt anything I didnāt expect, but itās a bit of a kick in the teeth when the home life isnāt going great.
@Spock81 glad someone agrees with the head down!
@tlgains i have tried for years to look straight, and it just never worked for me. Admittedly, I can manage it a bit better with high bar. Low bar? No shot.
@boilerman thanks man! Appreciate it
Some more notes from yesterday
- my gym has 3 locations, only ever go to the one, but I had the day off and thought I would check out a different location. The 2nd location is MASSSIVE. 11 Power racks plus a massive rig, like 10 dedicated benches, I mean the whole gym is like the size of a Walmart. I didnāt actually like it as much. Just too big, too many people around. Seems like there are more āseriousā lifters at the one I normally go to, which is smaller with no windows tucked away in the back of a shopping strip lol. This one had a lot more 170lb guys flexing in the mirror kinda vibe. That being said, this gym also had a TON of strongman equipment, and space to use it for yoke walks and Carrys, plus they are building a saunaā¦. So I will probably show up here if I sign up for a strongman competition so I can get some practice with the implements.
- tying off the no headphones thing from yesterday. Had a cute gal walk up to me, said āheyā, I look up and she goes āthere are only 2 kinds of people who work out without headphones. Deaf people, and people training for revenge. Now obviously you arenāt deaf, so, who are we taking out?ā Now Iām still married and all so itās not like I took her up on it, but that has got to be one of the cleverest pick up lines I have ever heard, and I wanted to share it lol.
Unrelated, but Iām thinking heavily of getting some type of adventure motorcycle. I donāt really have a ton of hobbies anymore. Works busy enough that I tend to just work, lift, and sleep, and I feel like I could use some excitement. I used to love riding motorcycles, and Iāve always loved camping and hiking. I think getting an adventure bike would be awesome being in Virginia, I could ride west and hit the mountains in VA or NC, do some solo camping, and get back in 2 days. Plus I could ride to work, which would give me some fun during my commute.
Itās also like 30 degrees outside, so I might need to wait for spring
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You made it. 
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Lol, I am still VERY much not the best looking dude in the gym. Hell, right now I have a god awful high and tight haircut after giving the ships barber a shot (first and last time). 50/50 shot this was the intro to some MLM scheme haha
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Any particular bike?
Possibly Triumph Tiger 900, or BMW GS 850. Far stride from my last Harley Electra glide, but I feel it would mesh well with how I like to ride
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Work for today; 531 c2w4d1
Deadlift: 135x6, 225x3, 315x5, 365x5, 405x5, 315x5, 315x5, 315x5, 315x5, 315x5
Belt squat: 45x10, 90x5, 180x12, 180x12, 180x12, 180x13 (+weight)
Kroc rows (straps): 55x10, 95x26
GHD: 10, 10, 10, 10
Notes:
- went into this workout feeling pretty crappy. Technically was only supposed to do 400 on my top set. Was debating it. Hit my 365 set and thought āthat felt pretty heavy, I should play it safe and do 400, not the day to add weight off programā and then my other brain said āyou Fu$&ing Pu$&%, hit the damn weightā. So I did 405, actually moved pretty good, probably had it for 7 or 8. Felt like hell, but the body was willing.
- my left thumb was feeling achey from holding the bar during deadlifts, kinda odd. Iām also convinced that if I got a full nights sleep every night and was better with hydrations, 98% of my nagging pains would go away lol.
- got pretty dizzy standing up after the first set of Kroc rows, need to hydrate better at work. I know this, I just need to actually do it.
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Hah! Iāve got one of those.
Nice work in here.
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Beastmode!!
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Work for today: 531 c2w4d2
Paused Bench: 45x10, 135x5, 180x5, 200x5, 225x4, 180x5, 180x5, 180x5, 180x5, 180x5
Seal Row: 45x10, 135x10, 135x10, 135x9, 135x9
Db inc bench: 65x12, 65x12, 65x12, 65x7
Lat pulldown: 145x12, 145x12, 145x11
Rope pushdown: 30x15, 35x15, 35x15
Machine preacher curl: 60x12, 60x12, 60x10
1 mile run: 7:46
Notes:
- pissed about bench. Flat out didnāt have a 5th rep in me. 225x5 normally is an everyday lift for me, but the pause is taking a lot out of me. Probably need to re-test my training max, think Iām going off my unpaused bench, which appears significantly higher.
- really tired going into this. Done bitching about stresses on this log, so Iāll just say that life is sufficiently fucked that I can feel the physical side effects. Nearly just did the ājack shitā template, but decided even some mediocre accessory work was better than none.
- and thatās about how the accessory work went. Mediocre. Felt slow and uncoordinated every set, kept yawning, just couldnāt āwake upā tonight.
- run went well, had more in me.
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Work for today: 531 c2w4d3
Squat: 45x10, 135x5, 185x3, 225x3, 240x5, 270x5, 300x5, 240x5, 240x5, 240x5, 240x5, 240x5
Leg press: 6pps+25 x10, 10, 10, 10
Db RDL: 75x10, 75x10, 75x10
GHR: 10, 10, 10
Face pull: 35x20, 35x20, 35x20, 35x20,
Conditioning: 45 min elliptical
Notes:
- squats moved GREAT. 300x5 was cake, definitely had at least 8 clean reps in me, and honestly could probably grind out 10+, maybe some dirty reps but Iād get em.
- Iāve noticed that my squat and deadlift always respond amazingly to 531. Press okay. Bench hates it. BUT, if juggernaut taught me anything, my bench freaking thrives off of higher volume. I actually think it may be a relative weight thing. Im strong on deadlift, so get more out of lower rep sets. My bench sucks, so 5x5 FSL doesnāt do a whole lot because Iām just not pushing the same kind of weight. Thinking I need to do my next anchor blocks with something higher volume to get my upper body to catch up.
- off topic, but I have never used music to really hype myself up for sets. Iāll get in my head, but I generally tune out any noise, so I just play music to have something enjoyable to listen to between sets. I also generally just throw on some playlist and donāt pay attention. Noticed today after my top set that I had just done my heaviest squat in months while listening to āFancyā by Reba, which I found hilarious lol.
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āHereās your one chance, Atlas, donāt let me down.ā 
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Work for today: 531 7th week protocol: deload
Deadlift: 135x5, 225x3, 315x2, 365x1, 405x1, 430x1
Press: 45x20, 95x5, 135x3, 155x1, 170x1
1 arm cable row: 60x15, 70x12, 70x12
Push-ups: 30, 30, 30
Goblet squats: 40x10, 40x10, 40x10
Conditioning: 1.5 mile run: 11:23 (first mile: 7:50)
Notes:
- much needed deload week. Body is feeling just generally achey, lots of minor tweaks from the last 8 weeks. 365 felt heavy on deads, and 135 on press was dangerously heavy in my hands lol. Top sets on both were still fast, but my body was definitely hurting a bit from the start.
- with additional thought, the copious amounts of beer and fried food consumed last night may also have a (minor) factor in my body feeling sluggish lol. Go Chiefs.
- someday Iām going to implement cable rows as an actual movement for me. The effort to reward is ridiculous, I can fry my lats with insane contractions without feeling beat up after. I get why bodybuilders use controlled āsqueezeā rows like this so much.
- run went well. At some point I need to start actually holding a pace, I currently just hop on the treadmill, start at an easy jog then gradually add speed until Iām just hauling ass the last half mile or so.
@QuadQueen I kinda want to start making super āhardcoreā lifting videos. Chalk clouds, smelling salts, black and white action shots of heavy lifts, and then just overlay all that with completely inappropriately not hardcore music lol
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I would pay for a subscription to your channel. This would be HILARIOUS. 
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Long work day, just got home and did some mobility work. Rolling around, leg swings, bw squats, band pulls, just trying to work loose some tension.
Side note, but Iāve made it a goal for a while now to get some additional fruits and veggies into my diet. When I first started meal prepping way back when, I pretty much was just eating meat + starch x4 daily. Trying to move away from that, and get in some micronutrients. I donāt actually know jack shit about micronutrients, so i figure Iāll eat a lot of veggies and I should get some.
From my monster mash and my shake daily, I always get at least some
- spinach
- kale
- carrots
- bananas
- blueberries
- along with some organic grass fed beef, which I think is good for you for reasons I believe in my soul but have no scientific backing that I honestly know of. It probably exists, I just donāt know it.
Along with that, I normally have some mixed veggies with one of my other meal preps. This week itās corn, peas, green beans and carrots. So that adds up to 8 different types of fruits or veggies consumed daily. Pretty happy with that.
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Work for today: 531 7th week protocol: deload
Squat: 45x10, 135x5, 225x2, 255x1, 285x1, 325x1
Bench; 45x10, 135x5, 185x2, 225x1, 240xQ
Lat pulldown: 110x15, 110x15, 110x15
Machine chest press: 90x15, 110x15, 130x25
Kb swing: 62x12, 62x12, 62x12
Conditioning: 1 mile run: 7:30
Notes:
- squats moved super easy
- bench felt a little tough. Definitely not doing this for 5. Will reset TM after this cycle
- run was prolly 85%, not terrible, think I could hit 7:10-7:15 max effort
- did this all on the ship In the span of about 45 min
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