I must have really been hungry.
Also I have renamed all of my arm workouts from “Gunz” to “Bicep VEINS!!!” I feel that will keep me more motivated to train them.
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Happy your sciatica is doing better!! You are hilarious and I know I’ve told you this before but I love the honesty of your days.
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Thank you and thank you!! And you said it, progress is about a lot more than what happens in the gym.
New diet plan because my world has been changed!!!
Boneless sinless chicken thighs might not seem like a big deal but they are. I love the thighs but the mentally illed in me needs to be able to weigh everything and get an accurate calorie count that is less accurate with the bones. And it turns out that city club has them all the time!!!
Then my new diet plan for the next week. 2 Breakfasts because it’s the best meal of the day, aside from anything being able to be breakfast food (cold pizza, steak eggs potatoes even salsa) actual breakfast foods are my favorite. Also anyone thinking about going down that spreadsheet road : DONT!!! It is a slippery slope and I dont think it is mentally healthy to itemize food like that. I guess it is more unhealthy to actually be unhealthy but the mind is pretty important. We will have that long after our bodies have failed us, hopefully.
AM SKWATS and DEADS
Skwat 3-2-1s @ 135-225-315-365-415-455-495-515-535
Hook Grip Dead 1s @ 135-225-315-405-495-545-585
Squat Jumps 5*3 @ BW (slowly working back into that vertical training)
Hammie Bridge superset with Jump Lunges (more of a mobility thing than actual work)
The 135s felt lock down great with the form and it was spotty there after. Next session I will spend an hour repeating that form with 135 pounds if I have to get it locked back in.
Dead 585 my back was a fishing pole. Less than mixed emotions. After squating 535 I am pretty happy with that dead, it is more of hook training than actual deadlift training. Also with hook grip (over mixed) a rounded back has less injury risk and lastly rounded backs with deadlifting are greatly and unnecessarily feared.
These are some pretty impressive numbers.How’s the goal of dunking going?
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So many gems here dude.
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OMAR VS ME ROUND 2
We had a little pose off today, a rematch of the abs. It was a battle of have and have nots. We lose fat differently and have different strengths. I think I would look a lot better than I do if I were tan but enough of the excuses. Nothing super ridiculous, shirts stayed on.
Vascularity: Omar
Back: Me (dat deadlift doe)
Quads: Tied in definition I crush size (I am a few inches taller)
Abs: Edge Omar for tanness
Calves: OMAR by miles #nocalvescrew
Overall BF%: has to be me
Actual Gym
Easy Pumpy therapeutic day to be good for tomorrow (90% will have some fun content tomorrow)
Bench 1s ish to 2*1@315
Muscle Ups 1 set of 5…hit head on ceiling luckily it was a glancing skipping blow
Lateral Raises and Back Flys…like 10 reps each with 5 lbs
Thanks! I tweaked my back so I quit doing plyos for a while. Just now getting back into squat jumps.
I am rather goofy 
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90.5kg and 89cm waist, (88cm yesterday) it doesnt matter if it isnt there on monday though.
My vasuclarity is getting pretty awesome in my forearms and I have some bicep veins on the verge of coming through. Also I have a vein on the side of my butt to go along with my tapeworm vein in my hip LOL. I feel like I am approaching 10 or 11% BF now. TIME TO PUSH THROUGH!!! So much easier to stay on the path when you are lean. Such cruel irony.
PROJECT COMPLETED
1405 @ 199 and in under a minute with some muscle ups for good measure. This was a ton of fun and I am done doing this. I think it is borderline reckless to be honest…but it is a fun challenge.
Squat 525, Bench 315 and Dead 565
Like Whoa is my current pump up song when stuff gets heavy or I need to get focused buuut cant put it in the video so found a remix and it line up quite well.
My squat form issues were compounded today and it led to a knee tweak. The next 2 weeks I will be focusing on form and recording most sets. I need an MP3 player. My phone wont do both. For deads I will increase the volume and aim for a 635+ dead sometime between the 23rd and 25th.
Now I will go cheat a bit on my diet. (all you can eat BBQ!!! Gringo style!!!..again this doesnt sound like a big deal but BBQs are done differently south of the border.)
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Great work.
I wish my gym had monkey-bars like that. How many times can you go back and forth?
Impressed I am. Jealous a bit also.
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I wish my gym had proper monkey bars, those I have to duck my head with every rep. Back and forth like we did on the playground as kids? or the muscle ups?I have never tried to go back and forth…I have flung myself from the high ones to the low ones like a chimpanzee though!! For muscle ups 8 is the most I have ever done but I am certain I can get a couple more…will test tomorrow I think.
MONDAY
Probably one of laziest workouts I have ever done.
BENCH 2s @
135-185-225-255-285
4-3-2-2-1@315
Power Row 3@315 for 7-10 reps
Pullups
Bicep Pump
TUESDAY
really focusing on form with this, my knees are hurting but I actually am starting to think it is from hitting them on deadlifts not from poor form…either way recorded a lot of sets and used a slightly closer stance. Knees stil hurt but the form looked good. Also got to work out with Carlos, every time I see him in the gym I make a joke about never seeing him in the gym…because he is never in the gym. But he is doing something right because his quads were gosh darn tree trunks.
SKWATS
5-3-2s @
135-225-315-365
9 *2@405 (not a typo LOL #cardio)
6@405
DEADS
OVER HAND NOT HOOK 5s @
135-225-315-405
Strapped 455s for 10-7-7
Deads were sick, double over hand no hook is how I will start training my lesser weight sets. It will save my thumbs and really help grip strength. Also, awesome back bump (NOT SCIATICA) so I loved the session today.
Had my first session of electrolysis treatment for my entire upper body. It had 2 settings, getting snapped with an electric rubber band and laying down on a hot curling iron that isnt supposed to be on and hiding on my side of the bed.
And HIT THE JACKPOT!!! SWEET POTATOES BACK IN SEASON!!! I would call this the southern Coleman…but he is southern. Sweet potatoes and chicken thighs!!!
TRAINING CLIFF NOTES for increasing 1RM:
Deads: So easy, high rep to failure sets in the 7-12 rep range. Just seems to reinforce good habits and build the support muscles (which could literally be every muscle in the body)
Squats: Little trickier. Singles at high percentages are most beneficial but frequency and variety (primarily front squats but lunges too) is needed to keep mobility (and form) on point. I think my form went to shit because I havent been doing front squats lately (sprained index finger). Plyos also seemed to have a positive impact on 1RM.
Bench: I am starting to think that the squat approach is going to have the best results. Singles in the 90%+ range. Wont really have an idea until it stops sucking.
It’s funny how my cliff notes for DL are yours for squat and for squat yours for DL.
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Oh man I even meant to include a “my” in there to emphasize how we are all different!!! And truthfully I have always mixed it up because I think that is ideal but I always end up there.
BINCH TREE FIDDDDDDYYY!!!
Pause Bench 3-2-1s @
135-185-225-255-275
295-315-325-335-345
355 Hitched the shit out of this maybe even twice but shout out to spotter for letting me grind!!!
365 Must not have hitched too much because still went for this, purposely didnt pause it but I also didnt hitch it.
Dum Press 5s@
75-100-125
Looked every where for my frankenbells but they were gone!!! I found out what happened and a little annoyed about the situation and will leave it at that*. SO…
Next set Dum Press 125s with 15s held on top by Omar into a drop set for 8-5? with the 140s and 2 to 3 more reps at 125 once he took them off.
Dum Military worked up to 2*8 @ 80s
Power Row 315s super set with PG Pullups (Lazy way of skipping the gym tonight )
AM Been waking up at 89cm every day but looking sharper (very little) despite still not truly cracking down on diet yet or doing 2 a days. Probably getting some much needed glycogen restoration.
Post Delts showing striations now which right after this I think my waist starts to shrink. Right around this time I generally become too happy with my look and eat too much for a week…or 7.
AND BOOM MY FOOD IS EVOLVING INTO FULL BLOWN THANKSGIVING:
Little left over soup I made for a sick wife and a sweet potato chicken thigh sandwich. If you never put your plate on 2 pieces of bread or a roll at thanksgiving ITS NEVER TOO LATE TO START!!!
Off to see startrek.
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Star Trek was pretty good.
Stupid work, less is always so much more with me but it just isnt my mentality to not put work in.
Woke up 89.5cm and 92.3kg and little less vascular but before taking measurements I actually thought I looked better (excluding the lack of veins). I really dont want to weigh more than 90 (for powerlifting). Post gym took off my shirt to catch some sun and I was looking pretty awesome. 6 Pack was there, striations there and thats all I can really see in the reflection of car windows
Dat Gun Pump Doe
EZ Curl 10-8-5s (warm up)
Dumbell Curl Ramp 5s to failure
Dum Curl 8s drop set into Plate Curl
Machine Curl
V-Bar Tricep Extension
Dumbell Crusher
I am going to start taking arm training (and other body building junk) more seriously and attack it more how I would 1 of the Big 3. This will make it more fun and yield better results than half assing it which then in return makes it more fun because #results.) As I become leaner I will also adopt a more body building oriented rep scheme and also add some volume. Nobody should be attempting PRs in a caloric weakened state.
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AM LOWER
Front Squat 3-2s @ 135-225-275-315
Back Squat 5-3-1s @ 135-225-315-365-415-455-475-495
Over hand NOT HOOK Dead 5-3-1s @ 135-225-315-405-455-495
Strapped 2-3@495
Ok, the good, the bad and the ugly…
-Got my squat form locked in
-Then lowered the box by an inch which is all it took to blow up my sciatica after like 2 sets
-I spent long bouts of time doing yoga (laying on my back on the floor waiting for sciatica to subside)
-every thing felt heavy as shit and this is by far the worst workout I can remember (i only remember the good ones)
-I did look my squat form in so still a very productive workout
WHY??? Woke up at 330am, I wouldnt call it insomnia because that was after an easy 6+ hours of sleep. I will be keeping myself awake until after 10pm tonight…and cutting caffeine by noon. Which reminds me, COFFEE TIME!!!
After shitty workouts like this I like to take it back to basics (even further). Tonight I will go in and do some Trap bar Deads. They really are a great exercise.
LAME GRIP RANT IF YOU EVER MISS A DEADLIFT BECAUSE OF GRIP USING MIXED GRIP YOUR GRIP IS PATHETIC!!! I dont care if it is 2000 pounds if you can lift it you need to be able to hold it. Training grip is so damn easy and simple: STOP USING STRAPS FOR EVERYTHING!!! There is no better way to train deadlift grip than by deadlifting using your grip.
When I switched I switched from straps to mixed grip I trained it by doing a grand total of about 6 sets of iso holds with 315 over 2 workouts and I have never even come close to missing a deadlift because of grip. At the time I had just hit 500 for the first time. I train the shit out of my grip now because I am learning hook grip which requires actual grip strength.
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Plus crazy pain tolerance. I quite honestly can’t get past the pain. Up to about 242 lbs is fine, then a big fat nope.
Its like a wound you have to keep stabbing to keep it desensitized LOL
OK PM THUNDERDOME!!!
Thunderdome work out is just a funny name I use for doing as many reps as possible in a specified time. Named by a buddy because we usually do a version of deadlifting for it and it sounds awesome.
Trap Bar 3s @ 150-240-330-420-470
Thunderdome 10 minutes with 510 I think was 5-8-7-3 or something reps. I will make the video tomorrow morning after work and before watching football all day while not drinking or eating fun things. Truthfully that was kind of pathetic, but it gives me a new challenge. 50 Raps!!!
TODAY’S AWESOMENESS
Buddy David moved here this week whom I met in Mazatlan several years ago. Him, his GF, her son, Sofi and I all hit the beach where woman working on a degree in advertising (or flattery) asked me to model her sunglasses for her. She kind of wanted me to flex but for me that is so embarrassing in public. It was embarrassing anyways but EXTREMELY FLATTERING! Also she had the sunglasses for both Jake and Elwood. I went with Jakes. Takeaway, I am looking pretty good these days.
Pool time
then a change of clothes and on our way to lunch on the beach a masseuse (majoring in making wives jealous ) said my massage was free.
Then David and I hit up some deads.
Now brain not working and I have to stay up another 2 hours.
And obviously going to watch the Blues Brothers.
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I have to say I’m not wired that way. I’ll deal with pain if I have to but hook grip is one of those things I’ve never found beneficial enough to warrant the hassle.
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Haha. That made me laugh. Sounds like a pretty great life you’re living.
Trap Bar DLs are awesome.
I have family who spend part of the year in Cabo. They home schooled their daughter so they could do it. It’s beautiful. People are so nice. The ex pats really help each other like a family.
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Wow long day, awesome day.
530am Wake up (2 hour PR this week)
work eat yada yada
Gym with Dave for Bench (he did full upper)
Michigan game at 230 at EZ Bar where we drank what should be an illegal number of mineral waters.
630pm Gym Time for Pull Stuff
8pm interwebs
10pm its lady night so I am going to try to watch Blue Brothers again!!! Wifey hadnt seen Canadian Bacon (pretty sure she has) so we watched all 4 minutes of that before I passed out.
New training style until I am done cutting. More reps and more volume in the support stuff…basically more body building oriented but still based around the big 3.
For Bench and Deadlifts I will do 3 max rep sets at a working weight, if 20 reps are hit I will add weight for next time. I will often be doing TBDLs @ 510 instead of conventional deads (max weight that fits on the this TBDL). For Squat Volume I will be doing using the Front Squat as this saves me from my sciatica. Added a lot more direct arm and grip work and a day just for light circuits as cardio.
AM BENCH
Paused Bench 3s @ 135-185-225
8-8-7@255
Dum Press worked up to 8ish @ 125s
Cable Press
Dum Military Press
PM PULL and Spanish Lessons
2 Sets of Max Reps Muscle Ups, I forgot to count the first one because I was paying too much attention to the “Drive Time Spanish” but 2nd set was 5
UG Power Rows 2 sets then switched to the Trap Bar for Rows TRAP BAR ROWS ARE THE NUTS!!! Probably puts more emphasis on the lats over upper back but that is what deads are for and my traps too big anyways (IMO)
Pullups UG 20-15
hammer Curl ramp 5s
Back Fly
Lateral Raise
PHYSIQUE GAINS
Veins are becoming a lot more permanent and my bicep veins are coming in. Also I have huge trap veins that come out when I flex. Christmas tree coming in too. Might have some progress photos the next couple days and then again friday or saturday.