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@Frank_C I loved that show…until Barney evolved as a person hahaha
Making Sir Mix Alot Proud 47-40-45…LOL suit guy made a huge note that I lifted so the people making the suit wouldnt think the measurements were wrong. Also 29 inch Quads but everything is out shined by how embarrassing that 40" waist is…in my defense it was after my post work out meal. I bet that could have been a solid 39.5" waist.
BODY BUILDA PUMP DAY
Ham Curls
Incline Dum Press SUPASET Barbell Row
Pullups SUPASET Cable Press
Dum Skull Crushers
Some Curls
Abductor or Deductor machine IDK
More Ham Curls
Mobility Work
OK yea so minor adjustments turned into a reset and new program. I have 18 weeks left so I can do 3 six week blocks or more likely 18 one week blocks but yea.
For Squats and Deads the heaviest weights stay the same and the lighter weights get lighter and conjugated. Bench doesnt change.
My main goal for this next 6 weeks is to complete this next 6 weeks and see if I like the conjugated style. Nothing is even close to 90% so I have no excuses.
I am also going to use this time to get my weight down.
OK NAP TIME!!! AHPPY SATURDAY!!!
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SUNDAY FUNDAY with the CHAMP!!!
Pause Squats 3x3@355 and some rowing.
He thinks we are friends but really I just want to drain his brain!!! MWAHAHAHA JK I want to be his friend too. One session and I think he greatly improved my black out issue (I was breathing into my chest and not my belt) and I have stolen his Split.
Even MORE awesome he told me of the best gyms in town, he also trains at 3+ different to not deal with the suck that are gyms here.
Pretty awesome to have somebody in person.
INTERNATIONAL MONDAY
Bench
5-4@295
Dum Press
25@100s
Cable Press
SUPER SHITTY BENCH!!! Not sure what is going on but my form was sloppy AF and 5 nor 4 were to failure but I really should be able to do more. Part is probably a new bench and the other part is probably the floor being slippery AF which is a really big pain in the ass.
Cheat MEAL!!! Havent had sugar in a LONG TIME!!! So I had a mini cheese cake. No back to the cut!
and off to the G-Units for a funeral ugh. OK Hasta Manana!!!
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Been a while since I stopped in man. Great stuff going on still!
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LET THEIR BE GRUNTS!!!
YATES ROW
5x10@275
Stricter YATES ROW
5x10@135
PULLUPS
5x10@fat Ass
HAMMER CURLS
3x6@45
Yea I have been a little punk, honestly afraid to get injured and nursing all this back shit. Well not anymore. I am feeling a ton better usually because of mobility and getting rid of the bloat and fluff. I am sure a paracetamol (taken for PIP not back issues) helped this morning so I went nuts on some heavy rows, felt great, we will see how I feel tomorrow.
The other part of me dialing it way back was just not trying to psych up for every set and not be an ass, I mean I am kind of a family man but fk that, time to grunt and be an angry ass in that gym. I will have separate workouts with my wife.
After reading about Paracetamol now though I will be taking something else FK ME!! Wikipedia makes it sound like Dbol in relation to heptatoxicity.
PM ROUND 2: Cardio
Sick AF Bicep Bump
Tricep Work
Mobility Work
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BRACING FIXED It is important we always strive to learn regardless if that source is not as strong as we are or we hate the source. Luis (way stronger than me actually) sent me a video form a guy I cant stand (fake natty) but I watched anyways and spent the rest of yesterday practicing my bracing. Sitting on the couch, brace. Walking to fridge, brace. In shower, brace. “Cardio” with Wifey, BRACE!!! hahaha
SKWATERDAY
10@425 (RAP PR)
5x5@315 (RPE 3)
Ham Curls
Everything felt great after a bunch more wamrups. No black out issues so that was awesome. Probably could have grinded out 3 more shitty reps with 425 and 5th set of 315 was fast AF.
PROGRAM: has a (code) name: UNDERSHOOT. Basically the program I tried to run last year (Coan) I am doing it again but instead of 2 heavy workouts a week I am doing heavy and light workouts. Also Deads are once a week and after 6 weeks when things get north of 80% I alternate Heavy Deads with Heavy Squats each week. So each Squat and Deads get 1 heavy workout every other week. I dont think undershooting a prep is a bad thing. Worst case scenario you go into the peak weeks super healthy and smoke everything and realize you need to increase your attempts.
@littlesleeper this is all stuff to think about, that program was really a quick mock up to give you an idea how. If you ever need help making in game adjustments dont hesitate to ask. There are quite a few other people in here that have great insight too for a 2nd or 3rd opinion.
LOL MY WIFE: She is organizing her and her sisters shoes (they’re collectors?) and 15 minutes ago she was supposed to take a shower so I can take her to the store for stickers. Well she just came down stairs with a stack of shoe boxes to the ceiling.
Guess I have TIME FOR A NAP LOL HAPPY HUMP DAAAYYYY!!!
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So what is the secret?!?!
Very important!
Damn, nice work.
Thanks a lot man. I appreciate the help big time!
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The video of Fake Natty…(for me my belt was way too tight and I couldnt even flex my abs properly…we will see what happens with heavier weight)
Of course #TeamT 
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FITNESS INDUSTRY RANT: Assuming you do not suffer from malnutrition (or intermittent fasting) there is next to 0 scientific evidence to support the following claims:
- Preworkout Carbs (talking fast acting carbs taken 30 minutes or less before lifting)
- Intra Workout Carbs
- Post Workout Carbs (anabolic window, spike insulin levels)
- Eating every 2 hours
All of that is complete Bullshit until you factor in 1 drug. Insulin, in which case each of those above is not only extremely beneficial but almost a health hazard not to do.
I learned this after helping my wife with her own insulin use (she is becoming a competitive BBer…jk she is finally taking diabetes seriously.) If she were to take the insulin amounts that even moderate Insulin cycles use she would actually die because she would not be able to eat enough. But those guys eat full meals every 2 hours to account for that.
Side note, as far as I know Insulin is either not the easiest to test for or not regularly tested for and if you were to be diabetic your insulin use would come with out scrutiny.
Other side note: Roelly Winlar shrunk his gut considerably and came in leaner than ever in his last show so I now think that Insulin use causes visceral fat and that is probably a major factor in the bubble gut catastrophe that is dying out right now.
BENCH Heavy
BENCH
5@345
5x5@255
CABLE PRESS
4x8ish
TRICEP MACHINE
4x15ish
HOTish TUB
30 Seconds…thing was cold
Nice bounce back workout. Found my lucky shirt that doesnt have a lot left in it but I think it deserves to be framed with a list of PRs and great workouts this shirt has been worn for.
OK HAPPY THURSDAY!!! ITS SEMANA SANTA WAAAOOOOOOO!!!
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But Stan Efferding said to drink my OJ and dextrose with caffeine post workout for maximum muscle glycogen replacement!!
Aren’t most of those bullet points done to spike insulin? (the nutrient transporterr!)
I hate nutrition, I just jump around following different people’s plans whom have proven themselves to be successful.
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Caffeine post workout? I guess I see the logic (speed up body so you speed recovery) but really doubt it works that way. Honestly Stan saying this is kind of maybe almost surprising, depends on the year he said it (the later he said this the more surprising).
I think so but most (pretty much all scientific) information says that meal timing really doesn’t matter.
Obviously slin users wouldn’t care about spiking insulin but rather giving the insulin something to transport. To me all that sounds like code for those in the know (read insulin users) to speak publicly but discretely about how to maximize insulin use…or sell supplements.
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To clarify Malnutrition I do think cutting is malnutrition and the further along in that you go the more you suffer from malnutrition and the more merit every bullet point has…except the eating every 2 hours.
Dia de Muertos
DEADS HOOK
5x2@425
STRAPPED
3x8@365
PULLUPS
5x10@Fat Ass
I started trying to make all my sets explosive starting Sunday ish. It just kind of happened naturally because a lot of the weights I am using are pretty light.
Deads felt really good, some video review I noticed how close I normally keep my stance on good sets and how wide it gets on bad (probably hip soreness related).
Lower back a little tender but nothing 2 days off isnt going to…probably make worse.
Oh and BEST OF ALL WIFEY BACK IN THERE WITH ME!!! She is going slow because she is severely detrained LOL but she is back.
https://www.instagram.com/p/Bg9RTONBoeW/?taken-by=kerberos773
Yea, all the gyms I know of are closed the next 2 days sooooo…
FKKNNN FRIDAY!!! SEMANA SANTA!!! Taking the weekend off from thinking (read drinking beer and eating wings and hoping Michigan wins tomorrow night). I will assess the damage on Monday and get back at it.
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This is very new recommendations actually. Part of his vertical diet. He includes caffiene to speed up the uptake of nutrients post workout. Orange juice for fructose, dextrose, sodium and caffeine. It is also in a Rhino Rant or “Ten Talk” as well that was relatively recent.
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Oh man, Rhino selling those coolers and diet plans. Make it fancy and the people will pay.
Just googled the Caffeine thing. It seems Caffeine increases stomach acid which is why some people get stomach issues or acid reflux stuff from it. At the same time it seems that would also speed up digestion (theory). Not a lot of (scientific) information on this, yet.
Anecdotally I have noticed how much better I feel when I limit my food options so I like that principle behind his Vertical Diet which is still just broscience without science. I dont ignore anecdotal evidence but I try not to base much on it either.
My experience with minimal food choices could be as simple as cutting out junk and being in better shape from a lower calorie intake.
I know I can be obstinate in my views but when I get a hobby I become relentless. I read and study and then fact check everything. It is how I became a Pro Poker Player, Sports Better and now Powerlifting. Most of my free time is spent reading and fact checking anything that I need or want to. My Wife hates it LOL (until she has 4 weeks to get in shape for a wedding).
SUNDAY NO FUNDAY
Sleds SUPASET Loaded Carries 4 Sets Total
Biceps
Triceps
Loaded Carries tore my back up, forgot why I dont do those even with light weight.
MONDAY SKWATS
Pause Squats 3x3@385
Normal Squats 5x8@275
Quad Extension
Ham Curl
Another good workout we are on a roll!!!
Sofi is also back and starting her roll.
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I thought this might be something that was somewhat up your alley. You need to sell your chicken, potato and veggie blast plan for $100!
I also prefer diet simplicity for both coherence and better accuracy for macros/cals.
That’s not a bad thing! Too much B.S. floating around out there, pulling back the layers to find the ‘why’ is important.
This is one thing I’m really looking forward to getting back in my training once I’ve settled into a permanent home again!
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Which poker books are good?
This will date me…all of these are probably very outdated but still great beginner books.
Super System 2 and Barry Greenstein’s Ace on the River were probably the most helpful to me.
A very fun one was Mike Caro’s book of tells especially if you play with buddies (do not share your info ahahaha).
Phil Gordon’s series was good and Dan Harrington had a near revolutionary book about tournaments for the times.
There is one other book that I dont think ever was actually published but other than on the internet that came after all of those and went much deeper into the mathematics and ranges etc but I cant remember the name or authors. It is a step or 2 beyond the previously mentioned.
When I began playing (at all) most of the best knowledge was in those books. The internet and technology completely changed the game and the resources we used to learn it or keep up on it and quickly.
I assume now the best poker info is online. Forums are a good (and free) start but at least when I was on them a lot of posters suffered from “FPS Syndrome”.
My mantra then (and still) was Keep it Simple.
edit: biggest forum is two plus two…not sure about rules on posting other forums buuut it isnt a competing one so google that with poker and it pops up.
edit 2: online training sites will be the best info most likely. I was always partial to Phil Galfond if he is still in the business.
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Wife made the biggest mistake of our marriage!!! She filled in the address info etc so anything I want from Amazon or Mercado Libre is basically 2 clicks away. I ordered 2 different types of chalk (brick and bag), collars (red pair and blue pair), protein powder, and 2 singlets (1st was wrong size but fits wifey perfect). Its been 4 days and only a matter of time before a Squat rack gets delivered and I have been creeping the Xbox’s too.
THE COOLEST PART IS IT ACTUALLY GETS DELIVERED IN LIKE 2-3 DAYS!!! That may not seem like a big deal in places with working delivery services but in PDC we had to wait outside and run down delivery service vehicles and hope we found the right one or it was never delivered. Not an exaggeration. The struggle was real.
PULL
YATES
8-6-7@315
4x9@225
PULLUPS
5x10
DUMBELL YATES
4x12ish with 60s
PREACHER MACHINE CURL
4x10ish
That Yates row workout is about as old school as it gets for me. For Dips, Barbell Rows, Pullups, Dumbell Presses (I didnt barbell press) I would work up to an 8 rep set that was failure then do 2-3 more sets at the same weight. Then usually a few more back down sets. For squats randomly chose between AMRAPs and Max outs. It got me strong, it got me broken…eventually.
I am fixing everything I screwed up last year. Back training is back to being heavy but the biggest issue was me finally accepting that I have progressed to a level that I may need a more thoughtful approach (read dialed back). It shows, this is the healthiest I have been in years. This year I am hoping to add 100lbs to my total while staying healthy and using about 50% of the drugs.
SO WITH THAT HAPPPY DAYS LETS FKN GOOOOOOO!!!
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Going by books, we must be the same age. Maybe I’m a year or two older because I have a TJ Cloutier book too.
Good luck with the healthy gains.
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