BBQ culture in the US can get intense, but the end result is good BBQ all over, which is never a bad thing, haha.
@atlas13 That would be fantastic to have you dude! We do have some pretty clutch gyms around, but you come over to casa de’ Pwnisher and it’ll be different, haha.
I feel like this offer should come with a signed waiver and serious health warning. Still makes me wish I didn’t live on the other side of this rock.
HSM for today. Pan seared salmon over a bed of mash potatoes, covered in a butter cream sauce. Figure my protein is pretty well covered, so wanted to get in some calories while also loading up the healthy fats. Also had a handful of grapes with this.
damn that looks good.
I have no shame to say I literally licked the plate.
Also, I need to make potatoes more often. I forgot how filling they are for how low calorie, even when I add some sour cream for texture
Work for today: 531 c5w3d1
Bench; 45x10, 135x5, 155x5, 185x5, 200x5
FSL: 155x5, 155x5, 155x5, 155x5, 155x5
15 Blue band pull aparts btwn all sets
Chest support T bar row (seat 1 hole showing): 45x10, 55x10, 65x10, 75x9.5
Incline bench: 135x8, 135x8, 135x8, 135x9
Lat pulldown: 90x12, 130x10, 150x10, 165x10, 180x6
Hammer curl: 20x12, 25x10+2alt, 25x8+4alt, 35x7alt+15x9
Tricep machine: 70x12, 70x12,
Conditioning: 1 mile run: 7:40
Notes:
AM weight: 223.3
More notes to follow later
Alrighty, as promised, more notes.
The weight drop sounds like a good plan, and definitely support trying to maintain as much strength as you get lighter.
Just a though regarding the bench press. I wonder if during your cut it might be a good time to do higher volume in this movement and treat it more like an old bodybuilding movement. Sets of 8-12 reps with decent weight and really working on that pump and burn. I really feel like the guys with a good solid bench all spent many years just doing sets and reps and building the base.
You could still run 5’s pro with the down sets at FSL weights but consider higher rep sets.
Good luck with it mate.
Traveling the first week of June for a fly fishing trip up in Colorado
If you don’t mind me asking, what area / town will you be around? You might end up being close to me or hella far away haha
Are you taking the Flameout with each shake? That helps assuage my concerns.
Glad to hear the experience has been positive so far. You’re a driven enough dude that even IF hunger was an issue I know you’d come out the other side, but it does work some sort of nutritional alchemy to stay satiated once that 20 minutes goes by. Being/staying busy helps as well, as you’ve noted.
This is a huge one for me. If I’m actually heads down, working hard on something I rarely get hungry, I get 10 minutes of free time and it’s snack o’clock. Half the time I’ll just go for a short walk and by the time I’m halfway through, I’m mysteriously no longer “hungry”
@simo74 I completely agree. Most my bench has ever blown up was when I was primarily doing multiple sets of 10 for the juggernaut programming. My body just digs the volume for bench. Definitely need to remember that moving forward.
@KonsuTheTraveller flying into Denver, then Breckenridge for the trip itself.
@T3hPwnisher I do take them with every feeding, but I still feel like that isn’t a TON of good fats, even if all the fats are pretty much ideal. Probably nothing to worry about, especially given it’s just a month, but my head doesn’t jive well with the idea of a pill being my nutrition source.
@heretolog you know, I think for me, I often miss eating more than I miss being full. If I’m busy enough to not think about it, I don’t really get Hunger cues. But If I go a while without something to occupy my time, my body translates that into “time to put something tasty in your mouth”
plan on mate, play on
flying into Denver, then Breckenridge for the trip itself
Aw shit man that’s far as hell from me. I was thinking we could’ve linked up for a gym session together haha. You’ll love it here though, have you been to co before?
I used to go every summer, had some family that lived in Denver. Every year we would do a weeklong backpacking trip, absolutely loved it. Toured around boulder and Estes park a lot, and rented out a little place in Lyons before. About the extent of my Denver experience.
Shame it’s far, it’s a big state. If you’re ever in VA, let me know, we could totally get in a lift!
Dead tired, stupidly long work shift.
Came home, made dinner
I really do enjoy cooking, I just never have time. Easier to do with the velocity diet.
On that note, still no hunger issues. I actually think that psychologically, this jives with me. I wake up in the morning and pretty much bolt into work (or in todays case, bolt up yesterday morning and haven’t slept since), go full send all day at work just knocking things out left and right, just slamming some protein along the way in order to keep the wheels spinning, and then at the end of the day finally sit down and refuel with a big meal after a hard days work. Also, these have been pretty large meals, and my body has been on board, so I have no intention of changing that.
Work for today: 531 c5w3d2
Squat: 45x10, 135x5, 185x5, 225x5, 260x5, 295x5
FSL: 225x5, 225x5, 225x5, 225x5, 225x5
Hack squat: sled x5, 90x5, 180x3, 200x12, 200x9
RDL: 135x12, 165x12, 185x12, 215x10, 245x9
Superset;
GHD sit-up; 11, 11, 11, 10
Band Pull apart: 4xBx20
Conditioning: 400m intervals, 90s rest
8.0
8.3
8.6
8.9
9.2
9.5
Notes:
AM weight: 219.1
Local grocery store has great discounts on meat every now and then, picked up some London broil for $2 per lb.
Roasted carrots, black beans, and red meat. Today is a good day
Work for today: 531c5w3d3
Press; 45x10, 95x5, 135x5, 155x5, 175x1
FSL: 135x5, 135x5, 135x5, 135x5, 135x5
Lat pulldown: 80x10, 120x5, 160x12, 160x12, 160x12, 160x12
Inc chest press machine: 90x10, 140x10, 160x10, 180x10, 200x7
Legend chest support row: 90x12, 140x12, 160x12, 180x10, 180x9
Superset:
Tricep press machine: 110x12, 130x12, 150x12,
Alt hammer curl: 25x12, 25x12, 25x12,
Superset:
Machine incline curl: 30x12, 50x12, 60x12, 70x9
Db lat raise: 15x15, 15x15, 15x15, 15x15
Notes:
Edit: photos of mentioned equipment
Maybe I’ve lost track of where your press was, but this looks pretty awesome to me. It’s nice work, regardless!
