Read that as 25 sets of 8 to start with and thought must be 8 sets of 25…who the fuck does that. Then I realised it was with added 25lb lol
Hahah yeah, 200 dips would be a no go. I was planning on 2 sets of weighted dips but they’re tricky with the shoulders so I figured 1 set to 8 and a BW AMRAP would do the trick. +25 was nice and easy, will just add 5 lbs until I get to +45, then will up the reps to 12 before adding more weight.
Sounds a great plan buddy.
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Thoughts on today: I need to program deloads more often. My current style of training involves not that many total sets, but a lot more sets to failure than a lot of other people go to, meaning I’m going to peak rather quickly and then start to burn out. The 85s felt like nothing on incline DB, the 90s I misgrooved my 6th rep and didn’t want to go too hard being sick and on my first day back, so I cut it there, but next time 2x8 will be easy. Once i get to the 100s in a couple weeks, I’ll just rep them. 100s x20 is a lifetime goal for sure.
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What if you did a hundred sets of two dips?
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Greasing the groove, man.
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Back day
Felt terrible today. Had to be up early because I was having a new window put in and the guys got there super early, I’m still sick - possibly sicker than yesterday, coughing hurts, my skin hurts, and walking around just feels awful. So naturally, I did back day.
Superset
Cable Rows
16 on the stack x6
14 on the stack x8
50% dropset to Dante Rows
8 on the stack x10
7 on the stack x10
Wide Grip Pullups
Subbed these back in instead of the pulldowns - they felt heavy at just BW which means it’s time to start doing more of them.
BW 2x8, very slow eccentrics and a pause in the stretched position
One Arm Shrugs (Gittleson Shrugs)
75 3x12
Face Pulls
3x20
Machine Preachers
2 plates 2x12
Overall, not a pleasant workout, still put lots of intensity in but feel very run down now, will probably take a rest day tomorrow and let myself be not sick.
In other news, the week long meal prep was a success. Cooked eggs in a muffin tin and reheated 3 this morning, they were delicious. Made a 3 lb meatloaf yesterday and steamed broccoli, and made a crockpot honey soy chicken and veggies (potatoes carrots and green beans), plus got a bunch of meal prep tupperwares so I’m all set for the week and honestly it only took a couple hours.
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Meal prep is one of those things where, in the moment, I absolutely despise doing it. But when I’m scrambling to get ready for work I always think, “Geez, I’m sure glad I suffered for a couple hours to save myself headaches for the rest of the week.”
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Yeah, most of my meals are good for a few days, but this is the first time I made enough for 10 lunches and 10 dinners (5 for me and 5 for the wife, portioned appropriately of course). Next time I’ll start earlier in the day and have my wife clean behind me, because the kitchen was a disaster. I think the trick to sticking with this is going to be to make stuff that doesn’t smell gross or taste like ass 5 days later. Regular steamed or shredded chicken, after a couple days, just turns my appetite off the moment I smell it. Meatloaf I can definitely reheat, chicken that’s slow cooked in some type of sauce (honey and soy sauce in this case) is good, my thai lentil chicken curry always tastes good, and chili. Next week I’ll make chili and curry. Week after that, perhaps back to this rotation. Who knows. Gonna try to make it a sunday routine.
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Having a sauce makes a world of a difference for keeping a meal for a full week. Tends to get better as it sits sometimes too which is a sweet bonus.
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Feel like you’ve mentioned some good sounding foods in here before. Any recommendations? Trying to also make meal prep a weekend habit for myself and I’m not super experienced in the kitchen.
Yeah dude, if I don’t get to it tonight I’ll type up 5 or so detailed and easy meal prep recipes that you can get 5+ meals out of tomorrow morning.
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Oh awesome, thanks man!
Alright:
First recipe, and a go-to for a LONG time, chili.
3 lbs ground beef or turkey
Onion (red pepper and garlic optional)
32 oz can petite diced tomatoes
Tiniest can you can find of tomato sauce
14-15 oz can black beans
14-15 oz can chili beans in sauce
small can of corn
Chili powder
Salt Pepper
Brown 3 lbs ground beef or turkey in a large pot and drain. If you’re trying to control macros, you can rinse the beef or turkey to wash the fat off. Otherwise, just set aside. Start cooking a chopped onion in the same pot (with the red pepper, if you got it) and cook for 5 minutes until soft. If you do the garlic (you can get a jar of minced garlic for tons of recipes) add it for one m. Then you add the tomatoes, tomato sauce, black beans (drain and rinse the black beans) and the chili beans (add them with the sauce they’re in). Dump all the meat back in. Add like 3-4 tablespoons of chili powder - quite a lot of it, but you can add 2 tablespoons to start, try it, and add 1-2 more if you need it, and salt and pepper to taste. You can also add a bit of hot sauce, red pepper flakes, or even cajun seasoning. It’s a super flexible recipe - basically just brown your meat and then dump in whatever shit you want afterwards. Let it simmer for like a half hour and you’re good to go. Can be eaten with rice, by itself, with shredded cheese on top, etc.
3 lbs ground beef or turkey
Onion
Green Pepper
Garlic: optional
Tomato Sauce
Spices
Next up is meat sauce, super easy, you probably already know, but that’s one of the few recipes I like a cooked green pepper for. Same as chili - brown the meat, drain and set aside, add an onion and a green pepper, add tomato sauce, add meat back in, add salt/pepper/oregano/italian seasoning/basil, cook some pasta and enjoy.
Chicken Breasts
Potatoes
Carrots
Green Beans
Soy Sauce
Honey
Ketchup
Salt and Pepper
Optional: Basil
This chicken and veggie recipe was GREAT. If you have a crock pot, get it out. Preheat your broiler on high and put the oven rack as close to the top as possible (assuming your broiler is part of the regular oven and not some separate cabinet below). Take a whole 3-4lb package of skinless chicken breasts, wash them and pat them dry, set them on a baking sheet, salt and pepper both sides, put them in the broiler and cook them just for like 2 minutes a side, so the raw color goes away and the salt and pepper lock into them. Take them out and put them at the bottom of the crock pot. Add a LOT of carrots and a bag of baby red potatoes. Add this mixture: 1/2 cup honey, 1/2 cup soy sauce, 1/4 cup ketchup, shake some black pepper and if you have it, basil into the mixture. Mix it up, the ketchup will likely be lumpy still by the end, but it doesn’t matter. And you don’t taste the ketchup at all. Pour it all over everything in the crock pot and cook on low for like 7-8 hours. Every hour after the first 2 hours, take the top off the crock pot and baste everything - meaning if you have a baster, use that, otherwise just use a spoon to spoon the liquid that accumulates over the top of everything. As the chicken and veggies cook and let loose their water, the crock pot will be almost full by the end with sweet liquid. 30 minutes before you’re done cooking, add a bunch of green beans with the ends chopped off. You can eat just the chicken and veggies - between the green beans, carrots, potatoes, and chicken you’ve got a full meal.
3 lbs Beef
2 eggs
bread crumbs
onion
barbecue sauce
Salt and pepper
Mash all those together in a bowl, make a loaf in a glass pan, cover with foil and cook at like 325 for an hour. You can take the foil off at the end and add more barbecue sauce on top to harden up the outside a bit at the end, just don’t dry it out.
Finally, take a muffin tin, grease it, crack an egg into every slot, add salt and pepper, and cook at 350 for 17 minutes, take out, and let sit, then use a butter knife to slide around the outside of them and pop them out one by one - boom, delicious creamy yolk centers, and you can load them up in a tupperware and reheat them (especially with a quarter of a cheese slice on top of each of them) in the microwave, add some hot sauce if that’s your jam, and you’ve got a super easy breakfast to grab and go, no peeling of hard boiled eggs.
You can search back up the log for a thai lentil chicken curry that I make, if you want to get a bit more complicated. These are good go-to recipes, but look up recipes, try them out, and always read comments sections in websites - they’ll let you know if the recipe sucks, or needs something different, or if the cook times are off. Eventually you’ll start improvising yourself. That’s why cooking is awesome and baking sucks, IMO. When you bake, you’ve got a recipe and you’d better stick to it or you’re going to fuck it up. With cooking, you can do whatever the fuck you want. I like finding vegetarian recipes, since they use a lot of unique flavors, and adding chicken or beef to them to make them even more tasty.
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I’ve never tried supinating my hands at the top of a DB press. I read that the pecs are responsible for horizontal adduction and internal rotation, so I started going from neutral grip to pronating at the top to get a better contraction.
I’ve supinated my hands when doing chest flies before and felt a great contraction, so these may be worth a try!
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They’re fun. Just a side note: you really need to let your shoulders come forward some and pretend that you’re hugging a tree to get the full chest contraction out of these - if you lock your shoulders back and then rotate you’re putting a ton of stress on the labrum.
That would be pretty beastly on incline. If I go to a commercial gym it’s usually youfit with a buddy and they only go up to 90s.
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I believe I’ve gotten 9 reps out of them at my best. Never got to double digits, and I’m not sure my ROM was as deep as it is these days either. That’s a sweet lifetime goal. No way to have a small chest and arms with a set of 20 of those fuckers.
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Rest day today also - tomorrow’s legs and besides deadlifts, which are starting to get exciting again but aren’t really yet because I’m sticking in the low 300s for a little while until I’m sure my back will hold up, I get to try out the new hip belt squat machine that the gym has! Yay. Or maybe they suck. I’ll find out.
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Recipes look good - especially the egg one
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