In my personal experience, when given a choice to either eat the food or fail, I always find a way to get more food in hah.
My problem is that at 56, I can’t shovel food in like I used to, my digestive system rebels. Even 3 of 4 years ago I could put it away way better than I can now.
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May be helpful to switch to ground meats. Let some of the digestive work be done in advance.
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Deepwater W3D2
Pull up x 15, 11, 8, 7
BOR 4x10 at 135
Clean pull at 135 1x8
Had an extremely busy weekend so I missed lifting both Friday and yesterday. Diet (or lack thereof) has been abysmal and I’m super dehydrated.
Not sure if it is cramps or if I seriously fucked something up, but rep 5 or 6 of cleans pulls lit both hamstrings up like crazy, and not in a good way. I tried to push through and finish the set but the pain was too much. Decided to call it and not make anything worse. I’ve been pretty smart and lucky with injury avoidance. I’m going to slam water and pickle juice the rest of the afternoon. I really, really hope this is just a bad cramp. Walking is proving to be difficult.
Joints and tendons feel shot, too. I think I just have been mistreating my body the past couple days and it’s rebelling.
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I was able to get up and move around decently enough this morning. Hamstrings are still feeling tender, but more in a DOMs way than having something actually be wrong with them.
I’m thinking I just overstretched them reaching down for the clean pulls? I honestly have no idea how the pain started, but it stuck around all day yesterday.
Ended up drinking a ton of water, a good amount of pickle juice and half a gallon of milk. Eating was much better, with eggs, bacon, peanut butter, half a block of cheese (sorry Jon), two grass fed Delmonico steaks, an avocado and a few ounces of 93/7 grass fed ground. I think I’m going to start introducing the milk back in to try and stall the weight loss and get more protein and fat.
Breakfast today was 4 eggs, 6 pieces of bacon, and I chugged milk for 10 seconds first thing this morning. Lunch is a tub of ground beef, 4 scoops sour cream, pickled jalapenos and Cholula hot sauce.
Like I wrote a few posts up, I think I’m teetering dangerously close to my recovery limit, and while losing fat would be awesome, it’s not the end goal here. I’m doing a pretty substantial amount more work now (both in total weight lifted, recovery sessions, and my job) than I was last run through so my diet should reflect that.
I’m going to hit the push press day later after work and bench tomorrow. Week 4 will start either Thursday night or Friday after work, and I’m thinking a belt squat stripset or belt squat/power clean SS should be in order for Wednesday.
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Deepwater W3D3
Axle clean and push press, 3 mins rest
10x10 at 123
Lateral raise at 10lb ea, 1 min rest
3x10
Axle curl
1x60
Sit ups and supermans
Still not at 100%, left hamstring started cramping at set 7 but was able to finish it off. I must still be pretty dehydrated. I did not have any doubts about finishing all 100 though… I felt pretty powerful and fast today.
I’m going to keep adding 10 reps every week to the curls until I hit 100. Also, I may start adding some.weight to the lateral raises as well.
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Dinner is
1/4 gallon whole milk
16oz ribeye
3/4 avocado
Broccoli with Sriracha
1/2 a salmon cake (maybe 2oz?)
Then peanut butter and more milk
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Deepwater W3D4
Bench 3x10 at 175lb, 3 min rest
CGBP 3x10 at 145lb, 3.5 min rest
Incline 3x10 at 115lb, 3 min rest
Dips x 16, 12.5, 10.5
Pushups x 6, 15, 10
Planks and sit ups
Aaaaaaand I’m back. Crushed it today. Everything felt strong and smooth. I’ll take rest to 3 mins, then add 5 lbs until I feel like I can’t sustain it anymore, then restrict rest times beyond 3 minutes. So- flat to 180, CGBP stays at 145, incline goes up to 120.
Power cleans and belt squats tomorrow
Dinner is a 1/4 gallon of milk, 3/4lb shaved ribeye, 8 medium shrimp, avocado and a large salad.
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This is what happens when you want it all
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I will have reached the quarter way mark of DW after my recovery session tonight and I’m almost halfway through beginners, so I figured I’d do a little update.
Haven’t weighed myself since a week or two ago, but my guess would be somewhere around 200-203 ish mark. Diet, other than this past weekend, has been spot on. Definitely keeping milk in the mix for at least the new few weeks.
It seems like, so far, growth has happened in my biceps, triceps, quads, shoulders and lats. My mid/lower back seems to have gained some muscle as well, specifically the muscles that run parallel to my spine (not sure what they’re called). It’s like there is a valley between the muscles lining my spine. . Seems like a very good thing for keeping my back safe.
I’m feeling decent enough, and mostly ready to attack each lifting session by the time I get to my lifting room. Supplements haven’t changed. DOMs are still hanging around for 2-3 days on upper body stuff and the better part of a week for lower body.
June 5th
August 31st (yesterday after lifting)
Obviously flexing in the more recent picture. Will do pic updates every 3 weeks from here on out to track progress.
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Looking like a freight train, dude. Keep on rollin’.
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Thank you man
I have my pedal shoved so far through the metal it’s dragging on the road behind me
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great work mate and deff seeing the change.
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Thanks Simo, appreciate it man
Belt squat strip set superset with power cleans
BS 130x50
PC 95x10
BS 95x50
PC 95x10
BS 70x50
PC 95x10
BS 35x50
PC 95x10
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I believe erectors
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Yes! That’s what they’re called. Hopefully next time I’ll remember.
Deepwater W4D1
Deadlift 10x10 at 305lb, 3 mins rest
Squat 3x10 at 135lb
SS with
3x20 sit ups
BW lunges x 15, 10, 5 each leg no rest
Set one
Set ten
Did some dead stop on set eight and it was a horrible, horrible mistake. Ended up grinding and hitching up the last 2 reps. Remainder were TnG. Some hitching to get up the last 3 reps on set 10. Speed was my friend today.
Hopefully going to have a nice, relaxing weekend. The weather has cooled down a bit so I’m hoping there won’t be any service calls. Working tomorrow until about noon, then lifting.
I don’t feel like cooking a damn thing tonight. Doing a giant set of turkey meatballs followed by salami wrapped provolone and milk… Following it up with peanut butter.
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You look fantastic man!!!
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Thank you man!