Rack of beef ribs. Kind of wish I cut them into individual ribs before cooking. Next time I’ll be sure to do that. I ate the majority of them, my wife had one, but the fat hadn’t rendered out fully so it was a bit tough to get to the meat.
Also had 4 large pieces of lasagna.
15 minute stationary bike, get heartrate up
5 minute tabata bike sprints
tri pushdown, red band
3x25
Wide Grip BB shrug
205 x 10
255 x 10
290 x 10
325 x 10
No real lifting today, again I’m trying to stick to the schedule as best I can. However, I spent 15 minutes just doing some pump stuff for the first time in a long time. Felt good.
5x15 red band face pulls
5x12 slow tempo db curl at 26lb
Lifting tomorrow. God help me.
MMS D8
Bench
115x5
145x5
170x5
195x5
220x2
220x2
220x2
220x2
220x2
Bat Wings
57lb DBs
(5) 10 second hold
One arm DB Press (seated, no back support, each arm)
50lb x 2, 3, 5
50lb x 2, 3, 5
Bird Dogs
(6) 30 second hold per side
Complex, 2 reps
115lb x 2 rounds
125lb x 2 rounds
130lb x 1 round
BB Squat
115 x 10
185 x 3
205 x 3
225 x 22
225 x 19
225 x 9
Not horribly disappointed with how the squats went today, but I’d like to get that first set number up in the 30’s to even have a chance at getting all 50. We’ll see.
Had every intention of getting this done yesterday, but after 5 hours of chopping ice and shoveling at work, there was no way. Ate well last night and tackled this on my day off. Checking out a side job then putting together baby room furniture ( and eating like crazy) the remainder of the day.
Woke at 220 this morning. I need to stay on top of my food or else the next 6 workouts aren’t going to go well.
Just over halfway done: how do you rate the experience so far?
So far it’s been just about what I had expected after reading the book, and what I would expect from Dan John…
Straightforward and simple. I love the way that he picks a few movements (or just one movement) and allows you to beat yourself to death with it/them.
I used to find it odd that programs would be written with so much freedom. Multiple times through the book he writes stuff like “try some heavier weights here…” or “the end goal is 50 but take as many sets as you need”. It’s almost like he is encouraging you to push past your comfort zone, but not being forceful about it.
I also really like the bench progression he wrote. It is seeming to allow me to express my strength fairly well. I’m hoping that in a few weeks, I believe week 11, I’ll be able to crush my 240x2 set.
Overall I’m really loving it. I’m not super happy with my squat performance today, but given the circumstances and the opportunities in the upcoming weeks I’m fine with it. I really want to hit a set of 50. I think my all time best was 230x34 or something along those lines.
As a side note, my squat feels soooo much different than it did a couple months ago. I feel like I’m still getting used to it, especially at weights above 200.
Not sure what’s going on with my scale. Weighed 220 in the morning a couple days ago, 225 yesterday first thing (while feeling more empty and hungry) and 223 this morning feeling full.
I just need to stop weighing myself. I’m going to pull the batteries from the scale and hold off on weighing in until the end of of the program, if at all. I should be concentrating on running the program, not how much I weigh.
Yes! The scale tells such a bad story it’s not worth listening to. Weight belt is more honest.
MMS D9
Bench
115x5
145x5
170x5
195x5
220x3
220x3
220x3
220x3
220x3
Bat Wings
62lb DBs
(5) 10 second hold
One arm DB Press (seated, no back support, each arm)
50lb x 2, 3, 5
50lb x 2, 3, 5
50lb x 2, 3, 5
Bird Dogs
(6) 30 second hold with circular movements
Complex, 2 reps
130lb x 3 rounds
BB Squat
115 x 10
185 x 10
205 x 5
225 x 5
225 x 20
Squats felt way better today than last time. Bench is still moving nice and smooth as well. Previous best was 225 x 3, which was a grinder. Super happy with how bench is feeling right now.
@T3hPwnisher haven’t used my belt since starting this program, but I’ll go by my pants waist fit. So far, they’re not nearly as tight as they were a few weeks ago, but damn its hard to fit my legs in there!
I should have taken some pics of the beef ribs I smoked yesterday. Right up your alley for sure. Pecan wood smoke is good on just about everything. Those ribs were awesome.
Next time! i love seeing other people post food pics. It’s an awesome way to get some new ideas. I should start using my smoker more- I just have a horrible habit of starting it and forgetting to check up on it, haha.
I usually buy those small pre-cut packs of wood, is that what you do or do you cut your own?
I foolishly did one round of this-
Followed by 100 face pulls.
This might be a way to get my shoulders bigger and stronger in multiple positions. Might throw this in once a week for a few months and see what happens. I used a measly 5lbs for the shoulder stuff and 13lbs for the bicep stuff. It was not fun or easy.
I have a bunch of pecan wood from a couple previous ice storms along with hackberry and mulberry. Very light smoke is what we prefer so no hickory or mesquite but all those above are perfect. Next time I smoke some meat I’ll put a pic up on here. I used to.
That’s awesome to have that sort of access to that type of wood. I am forced into buying the bags of chips from the store, but have had some luck getting a few different types from my father when he comes across it. He primarily heats with wood so he’s always on the prowl for stuff, haha.
Do you use the wood and ash as the fuel for cooking or do you use charcoal as well?
I’ve used all sorts of smokers but the easiest to use for me without going full electric is a Weber Smokey Mountain. That’s what I use now anyway. It uses charcoal for the primary heating and I add ,depending on what I’m smoking, 3 to 5 fist sized chunks of wood in with the charcoals. As long as I fill the water pan the heat stays 225-250 for about 8 hours solid. It takes a little practice but not a ton to get it dialed in. They used to be fairly inexpensive but I think like everything else nowadays the prices have gone up. The one I use is around 400 now it looks like.
Offset smokers though are awesome but take work and a lot of practice and butt loads of wood. The good ones are crazy expensive.
This is absolutely amazing. Thanks for sharing it!
That’s actually the one I have. The 14" one. Haven’t used it in quite a while, but once the weather turns I’ll probably bust it out again. Thanks for all the info dude!
@T3hPwnisher glad you may find it useful! I loved that giant set and it was tough for me to complete. I’m definitely sore today.
MMS D10
Bench
115x10
145x5
170x5
200x5
220 x 2, 3, 5
220 x 2, 3, 5
Bat Wings
62lb DBs
(5) 10 second hold
One arm DB Press (seated, no back support, each arm)
53lb x 2, 3, 5
53lb x 2, 3, 5
Bird Dogs
(6) 30 second hold with circular movements
Complex, 2 reps
130lb x 5 rounds
BB Squat
115 x 10
185 x 3
205 x 10
225 x 32
225 x 18
Man, I went to a food truck today after finding that my meal prep had gone bad. Saw they had burritos, immediately thought of your creations and got super excited, and then amazingly disappointed when they didn’t live up to the hype.
This weekend when I’m off work, it is burrito time. Taking your advice on the 2 XL burritos, gonna see what kind of damage I can do. Will post pics lol
