@T3hPwnisher ask and ye shall receive!
9 Likes
DCB1
Cable curl
10x12
30x12
50x8
70 x 11,5,2 (18)
DB hammer curl each
15x12
25 x 22,12,8 (42) +17
BB calf raise
135 x 10
Uni cable ham curl
20x10
30x10
50 x 14,7,4 L
50 x 15,6,4 R
Close stance heel elevated back squat
135x10
185x10
225x5
275x8
225x18
Stretch as described.
9 Likes
Really mistimed my visit to you.
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There is still time and steak, man!
2 Likes
THAT is a thing of beauty! I seriously need to get you over to my neck of the woods sometime so we can grill and kill iron together.
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That would be so awesome. The offer is extended to you as well- if by any chance you’re in western NY, give me a shout.
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No lifting today, but an update diet-wise. Quickly made my way through the 2 bags of MD I had left and after some searching I found a sale on ON protein powder. I bought 2 tubs, 5lb whey and 4lb casein. I’m really banking on it not screwing with my stomach too much.
I’ll see how long it takes me to get through this stuff and possibly work it into the budget moving forward. If I blast through it too quickly I’ll just have to eat more chicken breast or something.
4 Likes
I like egg whites as a simple go to “pure protein” option. They can even scratch the protein drink itch by being something you can drink. OR you can stretch out your protein powder supply longer by making the egg white the base for your shake, so you only need half as much protein.
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Great ideas- I’ll take a look and see if I can find some decently priced options at my grocery store.
Also, I have a 1/2 gallon of raw milk coming my way this weekend as well. I’m super excited about it.
4 Likes
DCA2
Decline DB bench
35x12
45x12
55x12
65 x 22,8,4 (34)+4
Seated btn press
45x10
65x10
85x8
105 x 12,4,2 (18)
CGBP
105x10
135x10
155 x 11,4,2 (17)
WGPU
+10 x 10,5,3 (18)
HHTBDL
225x10
315x5
405x5
435x8 (8)
Not going to write out stretches as I do them every time. They are miserable, but I’m sick of typing them out.
Diet has been outstanding. Work has been exhausting and sleep has been less than stellar. Moving up in weight next A2 day on every lift.
11 Likes
DCB2
preacher curl
30x15
55x12
75 x 17,8,4 (29)
Belt
pinwheel curl
20x10
30 x 19
seated calf raise
95x18
lying leg curl
30x15
60 x 14,4,2 (20)
Landmine belt squat
45x20
90x15
165x12
210x12
230 x 34
Some heavy work this morning replacing carbon filters on a rooftop and then went straight into this.
9 Likes
DCA3
Dip
Bwx10
25x10
50x5
75 x 10,3,1 (14)
Seated press
95x10
115x5
125 x 12,3,2 (17)
Cable Tri OH extension
15x15
25x10
45 x 12,5,3
Underhand chin
BWx8
+25 x 9,4,2 (15)
Cable row
70x10
105x10
150 x 13,5,3.5 (21.5)
Too many awesome things going on right now. Crushed this A3 day front to back.
Had a meeting with my boss in which he had all great things to say, and found out after just a year at this company they’re planning a promotion for me (and create a position in the company…) to a lead technician role where I would field calls, distribute them to technicians and give support when needed, and tackle higher level calls as needed… and was given a substantial raise, all within just one year at my current company.
More importantly, yesterday marked my wife and i’s third wedding anniversary and 13 years together. We’ve been having difficulty finding time to spend together, but have been making it a point to spend quality time together every night talking and hanging out after the little fella hits the sack. I cooked us the second steak I was given by the steakhouse, and it came out great. A little less “funky” than the previous, but amazing nonetheless. I also cooked up a chuck steak for myself, which I split between last night and for breakfast this morning.
My 34th birthday is Friday, which means I’m one year closer to the coveted over 35 section of the forums. I will be partaking in meat eating and beer drinking for most of the day friday, and then hammering out a steam side job on Saturday morning (wish me luck).
14 Likes
DCB3
Spider curl
20x10
25x10
30 x 21,7,4.5 (32.5)
Reverse grip axle curl
Barx10
+10x10
+20x21 (21)
GHR with arms assist
BW x 16,8,6 (30)
HB Mid stance back squat
135x10
205x5
255x3
305x8
235 x 23 (23)
Wasn’t expecting a whole lot today, feeling a bit run down and beat up, but having the previous days numbers to beat really lights a fire under my ass.
Working tomorrow and will likely hit A1 on Sunday afternoon. On call week starts Monday AM and this coming week is supposed to be a warm one, so time may be limited.
8 Likes
Happy Birthday Dude! You’ll never be put out to pasture: join me and stay with the young-ins until they kick us out…and be strong enough to give them hell when they try!
That steak looks amazing, and congrats to you and the Mrs on the 3 years official. And, of course, on the promotion.
2 Likes
Dude Happy Birthday!!
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Happy birthday!
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I didn’t feel like 35 counted as “35 and over” but I’m only a matter of weeks away from definitively being “over”.
Happy birthday and congrats on the promo (and the steak)!
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Happy belated Anniversary and Happy Birthday!! Wishing you a fabulous day and weekend!
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Happy birthday—hope it’s a good one!
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Happy birthday boilerman, hope the meat and beer are awesome!
1 Like