Awwww, shucks. Here I thought she was confused because of my giant biceps. 
But it must be this… That’s my dress code, even at work!
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Same but my dental hygienist didn’t comment on me! I’m not sure where this leaves us
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This gives me so much hope
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BBB Beefcake - c10w2d5
Thursday - 17 March 2022
Workout: Deadlift, 0900-1000 (60 minutes)
Warm-up
Throws + jumps
Begin: 0918; End: 0958; Duration: 40 minutes
Deadlift - 125x5, 160x5, 190x5 | 225x5, 260x5, 295x5 | (225x10)x5
Dip - 45 - 13, 13, 13, 11
BFP - red - 25, 25, 25, 25
Guts started talking back again this morning. It hadn’t complete gone away, but it was more than manageable. Not so today. I’m now 99% sure it’s the pre-bed casein protein shakes—I had to change brands awhile back, but totally forgot until recently, and the timing sort of lines up. Gonna have to fix that, I suppose.
Despite this, I had another solid morning. No grip issues, main work in about 8 minutes (very nearly load and go), and supplemental in 11; not more than about 90 seconds between the supplemental sets. Just went with 4 rounds of dips into BFPs, nothing fancy there.
Daily work and sled pushing this afternoon.
9 Likes
Ever consider cottage cheese instead? That’s my go-to for pre-bed slow digesting protein. Mixed with avocado and peanut butter powder to get in some fats too. I never cared for shakes.
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I eat it fairly frequently, but usually with lunch.
The shakes are flavored with just enough added sugar (1g) to satisfy my sweet tooth—they make me feel like I had dessert, haha.
But the shake habit is just a hold-over from my fat-loss journey—so maybe it’s just time to drop the habit!
Totally get the shake habit. I really have NO reason to have shakes any more, but STILL have a post workout shake after lifting because I’ve done that since I was 16 and there’s no stopping it now, haha.
Can always go the Walden’s farm route if you’re looking for some sweetness…although perhaps all the artificial sweeteners wouldn’t help the gut issues.
1 Like
BBB Beefcake - c10w2d5
Thursday - 17 March 2022
Workout: Conditioning, 1500-1540 (40 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 8+3+2
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 8x50 yds, 90 + sled = 177 lbs
Time: 7:16
Tough afternoon. Managed 13 on the third set, but the last rep was sketchy at best. Then I hit the wall in the fourth set. Strict 2-minute rest periods between. 10s across on the squats, but that was brutal, brutal, brutal today—mostly in my quads, but also in my lungs. Sled was slow, legs and lungs were shot.
8 Likes
Mix the powder in natrual greek yogurt for a yummy desert and add peanut butter to make it anabolic 
3 Likes
BBB Beefcake - c10w2d6
Friday - 18 March 2022
Workout: Bench, 0830-0920 (50 minutes)
Warm-up
Throws + jumps
Begin: 0844; End: 0917; Duration: 33 minutes
Bench - 95x5, 125x5, 150x5 | 180x5, 205x5, 230x5 | (180x10)x5
OA row - L/R - 55 - 10, 10, 10, 10, 10
Bulgarian split squat - L/R - 2x25 lbs - 15, 10
HLR - 20, 18, 12
Decent morning. Main work in 4 minutes, load and go, but top set felt slow. Supplemental in 14 minutes, including the rows, all of that felt strong. Swapped in Bulgarians today because I messed up on Tuesday and did lunges then. Maybe not a bad idea to switch things up from time to time. Form on HLRs continues to get more and more crisp, but man did they hurt today!
Daily work and hard conditioning this afternoon.
10 Likes
BBB Beefcake - c10w2d6
Friday - 18 March 2022
Workout: Conditioning, 1525-1610 (45 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 9+3+1
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 10:44
Strict 2-minute rest period on stongest-to-weakest grip chins. (For the record, I’ve been doing that order all week, if not longer.) Got 9 in the first part of the last set, which is +1 from yesterday, but just couldn’t squeeze out 4 in the second part. That actually made me laugh out loud once I staggered back to my feet after dropping.
Oh, and I hate tabata front squats. They’re so, SO hard. Which is why, next week, I’m thinking of running two of them daily—there’s no reason I can’t do one in the morning and one in the afternoon for a sick metabolic effect. I’ll probably stick with the 25-lbs DBs, try to hit 10s across in the first workout, and then see what I can do to progress the reps from wherever they start in the second. I see more benefit from a second tabata in helping to keep the fat-gain at bay than I do in progressing the weights, but I’m open to expert opinions—@T3hPwnisher, perhaps?
Sled was slow and steady. Well, slow anyway. The squats crushed me again. But I got the distance in. (I’m saying that a lot these days, haha!)
8 Likes
Something I did when I was running it twice a day was have one session where I “rested” with the bells in the racked position and one where it was bells held in hands. For the racked position, I just did 8s across, for in hands I went for higher reps. This way, you don’t completely torch your legs but STILL get a metabolic demand, AND you get to spend some time building the upper back/yoke, which is always awesome.
Love the direction you’re taking all this dude. It’s awesome to watch.
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As usual, your thoughts here just make so much sense. Thanks for the input!
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Have you or @SvenG tried The Eagle workout that Dan John came up with? Reading about your tabata front squats reminded me of it:
A few years ago, I discovered the combination I call The Eagle. The school mascot where I was teaching at the time was the Soaring Eagle, so the name was a natural. It combined the simplest of the loaded carries—the patterning movement of the farmer walk—with the basic grinding squat, the double-kettlebell front squat.
I am going to say ‘simply’ here, but the workload is incredible. Simply, the athletes do eight double-kettlebell front squats, then drop the weight to their sides and farmer walk for 20 meters, then do another eight squats and repeat until completing eight circuits.
It’s pretty brutal, which means it’s something you two would would enjoy first thing in the morning. 
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It was inspired by it. I just need to find a place to measure out distance
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I tried it with a pair of 22 kg bells a while back, and had to modify it to only 5 front squats. Now that I’m used to suffering a bit more, I’ll give a try again.
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Sounds like a really BAD idea!
Seems like I’m going to have to describe the meaning of the word enjoy for you here… Haha!
Man, between you and @T3hPwnisher ‘s log, I’m really feeling like I need to pickup some more kettlebells and give this whole Tabata thing a go
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You won’t regret it!
(Well, actually you will for every second of about four minutes, but…)
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One of us!
Or dude: take your SSB and turn it around for front squats