Good old push session today with a ton of pressing. My delts were lit up today. Felt good to be able to go back to low incline barbell pressing. Easily my favorite variation of the Bench Press. Just feels immaculate. Nothing beats just putting your head down and getting to work. Finishing out High Evolutionary, I have to say this has been a 10/10 program. This has been my favorite Mountain Dog program to date. The intensity/volume/frequency is just perfect in this one for me. I’ll definitely be running this one again.
Worked out with my father-in-law today. His first workout in years. It was good. My final workout of High Evolutionary. What a great session to finish on. My lats were so pumped and full of blood. Really loved bringing the scrape the rack rows back. Haven’t done those in a while but they really felt good. Now we watch the Steelers game!
As an Oklahoma State and Steelers fan, it’s been amazing seeing Mason Rudolph coming off the bench to lead us to three straight wins(and hopefully the playoffs?)! I’m the most hyped to watch Steelers games right now that I’ve been since Ben retired a couple of years ago. I still watched every single game but Pickett and Trubisky didn’t exactly have me hyped the last two seasons lol
It’s been the year of the backup in the AFC! Rudolph wasn’t a total secret, though; he always played well when called upon. Apparently switching your OC late season was the answer to your woes.
Did an arm day today to hold me over until I begin Gamma Bomb on Tuesday. This was John Meadows “Thanos Arm Day” from YouTube. Really loved this one. My arms were so pumped, I wish I would’ve had a tape measure present because I don’t know if my arms were ever as big as they were on today’s arm day. Hopefully a precursor to big things to come! I’ll link the video where today’s workout came from.
Also a Steelers fan! I stopped watching when COVID hit but have been watching a little this year.
Question though, what do you eat for Macros? I’m doing DC training for the T-ransformation challenge and I know DC training recommends a ton of protein.
I personally enjoy an animal based diet which is higher protein and fat and moderate carbs mostly from fruit. But I was curious what has worked for you. I think you said you eat higher protein.
Go Steelers! We’re officially in the playoffs! I’ve eaten up to 2 grams per pound of bodyweight before and I actually saw awesome results from that! Generally I try to eat at least 1 gram per pound a day. I definitely am a believer in high protein and I know DC calls for that, and like you, I like it mostly from animal sources.
My carb content is decently high, especially around the workout window. I do 30 grams of highly branched Cyclic Dextrin intra workout along with 10 grams EAAs and 5 grams of creatine and 5 grams of glutamine, 1/4 cup of cream of rice mixed with a tablespoon of peanut butter and a 30 gram whey isolate shake pre workout and 2 cups of rice and half a pound of ground beef Post workout. That’s my peri workout nutrition strategy. I don’t really count anything that closely, I just eat more when I’m trying to add mass and eat less when I’m cutting. Keeping things simple makes nutrition a breeze for me!
Day 1 of Gamma Bomb! New year New me? Well maybe not, but hopefully a bigger version of me! This leg day was a dial back in terms of total volume from the end of High Evolutionary, but the higher volume on squats and the cluster set on somersault squats had my quads absolutely ruined by the end. Just getting the plates on for SDLs was quite the task at that point. Wore a sleeve on my right knee for squats today because it was popping and getting uncomfortable at the bottom of squats during my warmup. Just the nature of training in a cold Canadian garage I suppose.
The program normally starts with back day, but I just did back on Saturday so my upcoming split including today will be Legs, Chest and Shoulders, Back, Arms, Rest, Rest, Back Chest and Shoulders, rest, rest, repeat
Also the Steelers are in the playoffs! I think we can make some noise here! Everyone is counting us out this weekend against the Bills, which makes this even more fun
It’s so simple and gives me a lot of energy for my lift, a great pump and seems to help mightily with recovery! Cream of rice itself doesn’t have too much of a flavor so it really takes on the flavor of the peanut butter and sugar free chocolate syrup I mix with it. It’s honestly very delicious, I always look forward to eating it!
Classic balls-out, high Intensity Mountain Dog chest and shoulder day. The low incline dumbbell press drop set really ruined my pecs for the rest of the session. Low incline barbell press, I attempted and failed a 5th rep. Rep 4 was such a hard and slow rep that I should’ve known better than to attempt a 5th, but dammit I wanted it! I got about half way up and knew the bar would never make it back to the rack. My modified home gym squat rack chest press made a return today and was perfect for the Cluster Set! The high volume of work on delts absolutely obliterated me. My shoulders were so pumped and sore and I could barely raise my arms in front of me. Such a great session. Looking forward to back day tomorrow during a snowstorm.
