Happy birthday!
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Happy birthday mate, don’t worry about being over 35, there are still some strong old boys on here
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@T3hPwnisher @tlgains @freshyfresh @SvenG @simo74 @alex_uk @QuadQueen @heretolog @creative_name
Thanks all! It was a wonderful day filled with fun and family.
Last night was capped with 15-20 people taking turns trying to press my log overhead out in the garage. My dad got a couple reps and he texted me this morning saying he wished he tried for one more.
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DCA1
Incline BB press
75x10
105x8
135x5
165 x 9,4,2 (15)
Seated DB OHP
30x8
40x8
45 x 19,6,4 (29)
Tricep dip
BWx10
+25x8
+35 x 14,5,2 (21)
WG lat pulldowns
70x12
120x10
140 x 14,6,3 (23)
VB row
45x10
90x5
125 x 18.5 (18.5)
Some pretty serious doms happening in my legs right now. Crushed this. All A1 weights increase next time.
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Well well well. I can’t believe it’s Thursday already. I worked 26 hours between Monday and Tuesday, another 10 yesterday and am on track for more overtime today. No lifting, but God damn I’ve been active. It feels like my entire body has been beaten, and I’ve got all the bruises and scratches to go along with it. Diet has been absolute trash just due to time. I’ve gotten in 2 70g protein shakes and an evening solid meal each day, so I’m significantly under cals/protein. Weighed 198 before bed yesterday… a lot of that is water weight, without a doubt.
Mon-tues was spent in a crawlspace, removing old equipment and moving in new equipment, lifting and hanging it all, and finishing installation. Had a co-worker I’ve never worked with before comment on my back muscles (saw them popping through 2 shirts!!), and how crazy I am with my ability to manipulate heavy shit in awkward positions.
Have an in-law family member in town for the week, and I’m still on call, so I’m keeping my lifting schedule fluid. I might just take a break until Monday and allow my body to try and catch up if work slows down.
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DCB1
Cable curl
20x12
40x8
55x8
80 x 9,4,1 (15)
DB hammer curl
20x10
30x21
BB calf raise
155x10
Uni cable ham curl
25x10
45x8
55 x 17,7,4 (28) R
55 x 18,6,5 (29) L
HB heel elevated back squat
135x10
185x6
225x4
285x8
230 x 21
Snuck this in earlier today.
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Boilertastic!
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DCA2
Decline DB bench
35x12
45x12
55x12
70 x 19,7,5 (31)
Btn press
65x10
95x8
115 x 7,3,2 (12)
CGBP
115x10
135x6
165 x 8,3,2 (13)
Wide grip pullups
BWx5
+15 x 11,3,2
HHTBDL
135x10
225x5
315x3
405x2
445 x 6 (6)
Did this earlier. Got home from work and had about 1:15 to get this done and shower before plans with my wife’s family that are in town. I didn’t quite hit the reps I probably should’ve, but it was all good, meaningful work.
I’m no longer on call so my schedule has opened up a bit, meaning I should be able to get somewhat back on track with the 3days/week, and family that’s been in town will be heading out tomorrow morning.
I don’t talk about this often but I’m still getting 2 mile walks in just about every day, minus days where plans prevent them after work. It’s always with the family and in addition to my typical workload from work. In addition to work, walks and lifting, I’ll be taking on some additional labor helping take care of the in-laws yard this year. A medical issue in the family has started to show quite substantially and they need the help.
To kind of focus back in on lifting- my main goal the next couple of weeks is to dial my nutrition in more. I’m so close to being spot on with the protein recommendations, I just need another 75ish g of protein a day. I feel like it would be so easy to get that in if I just had more time. @T3hPwnisher recommended having a midnight shake, but recently I’ve been literally unwakeable. I have even started sleeping through my alarm for up to 10 minutes which is unheard of for me. I’ll find a way.
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DCB2
Preacher curl
25x12
50x12
75x8
85 x 14,7,5 (26)
Pinwheel curl
20x10
25x8
30x25
Seated calf raise
105x16
Lying leg curl
30x15
50x8
70 x 13,4,1 (18)
Belt squat
45x20
125x15
160x12
240x36
Worked this morning and hit this while the little fella was napping. Tomahawk is happening tomorrow if it thawe in time.
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This reminded me of how my pushups went during deep water beginner lol.
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Lol at least you have the excuse of doing 30+ legitimately excruciating press reps beforehand… My excuse is that it hurts my legs haha.
But in all seriousness, isolating my hammies has always been painful for some reason. I feel stuff moving around in there… Muscles overlapping and popping back. It’s very strange and leads to cramps pretty much every single time.
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DCA3
Dip
BWx10
+25x10
+50x5
+75 x 11,4,2 (17)
Seated BB press
95x10
115x5
130 x 10,4,2 (16)
Cable oh tri ext
15x15
30x10
50 x 12,5,3 (20)
Underhand chin
Bwx8
+30 x 7,3,2 (12)
Cable row
70x10
105x10
160 x 13,4.5,2.5 (19)
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The meat that was on the bone was one of the most intense flavors ever. This very well may have been my best attempt yet.
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So, do you think there are any sneaky ways to get some extra without really changing your eating or trying to cram in extra? A few ideas to maybe try:
*Add a scoop of protein powder, cottage cheese, an egg, or Greek yogurt to oatmeal at breakfast.
*Use Greek Yogurt instead of sour cream on burritos and/or baked potatoes.
*Make tuna, egg or chicken salad with Greek yogurt instead of mayo.
*Drink a protein shake with your meals instead of water.
*Add cottage cheese to scrambled eggs.
*Add leftover meats to eggs.
*Make dips using Greek yogurt and/or Cottage Cheese mixed with salsa, guac or powdered Ranch seasoning mix.
Just making some little tweaks to what you’re currently doing might make it easier to achieve or at least get you close to your goal. if you want some more pointed suggestions, give me an idea of what an average day of eating looks like and I might be able to help you find places to insert a few extra grams.
If you’ve already thought of or are doing any/all of these things, just disregard all of that nonsense.
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That post was far from nonsense! Those are some outstanding tips. I have to admit I am very much not a “tracker” so I’ll add some Greek yogurt and cottage cheese in (just bought a 2lb tub yesterday) and call it good enough!
@T3hPwnisher also recommended this and I, in my infinite wisdom, completely forgot to pick some up yesterday. I’ll be sure to grab some the next time I’m at the store, thanks dude!
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Love seeing pictures of your meat. Hang on that sounded weird.
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Nah, just about par for the course from you, buddy boy.
To kind of circle back to this @QuadQueen the way I usually prepare my eating schedule is to have an ideal day where I set everything up beforehand. I’ll weigh everything out and input it into my fitness pal to get to (at least with DC) my protein goal. I will then mimic as closely as possible (eyeballing portion sizes) that ideal day for a period of time, usually until I fall off the rails due to work/time restriction etc… I’ll then make it a point to have another ideal day and continue on from there, repeating the cycle.
I’ve been less concerned with a calorie goal lately as it seems my body comp has been improving with the additional protein I’m getting in and it feels as though I’m putting muscle. I don’t feel under-recovered and I’ve been beating my rep targets so far.
Lately I’ve been more or less completely unrestricted in my eating, as long as every major meal has a majority of protein that I eat first, and at least three 50-75g shakes a day. I’ve found it increasingly difficult to put much mental effort into eating as I did in the past, and as long as I’m 80-90% on target, I’m pretty ok with that.
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This is the important part! Things are moving the direction you want them to, so you’re definitely doing something right! And I love that you can do it without tracking, I really don’t encourage tracking in most cases because things can go from innocent to obsessive real quick and that is not the goal.
This is totally okay and I would call it healthy. There’s no need to be perfect - especially when you’re getting the results you want!!
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I basically agree with this, with a couple exceptions.
If you’re not sure whether things are working, tracking a few things can help you verify one way or another.
For example, I’m attempting to lean out a bit further but I’ve got lots of fluctuations with water weight and glycogen, so it’s hard to tell with scale weight and mirror/photos alone. Skin fold measurements are useful to just double check that things are actually moving (or not). @RT_Nomad’s experience helped me make sense of that.
The other exception is when you’re not emotionally attached to the measurement. Especially if it’s something really easy to measure and record consistently (like a bathroom scale, morning and evening).
It’s just data, and like all data used in the real world, it’s the trends that matter, not the individual data points. A single week of workouts doesn’t really make or break your physique any more than a single week of eating. Same thing with any measurements. They just provide a hint at reality.
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