[quote]trivium wrote:
Goulash (AKA how to gain your next 40 lbs the easy way.)
What you will need:
1 lb of pasta. I prefer elbows.
2 lb of 97% lean beef. (I didn’t know you didn’t eat meat man. I am not sure of a substitue that will be tasty. Do you do tofu or sea food?)
1 can of campbells tomato soup (family sized).
1 small can of contadina tomato paste.
2 lbs of velveeta.
Boil the noodles. Fry the meat. Drain off the grease from the meat and combine. Add the soup, the tomato paste, and 1.5 lbs of velveeta. Take the can from the tomato paste and fill it with water. Add the water to the concoction, and get a forearm pump whilst stirring so that you look extra hardcore. Season to taste. I like to use garlic powder and black pepper.
Directions for use.
Make on Sunday. You must finish it by the end of the week. You cannot make it a meal. This is not breakfast, lunch, or dinner. You are expected to eat it in between those meals or before bedtime. With every bowl of goulash you eat, you will have a huge glass of milk. (Your choice of skim, whole, or 2%.) You can either do that, or you can do like I did, and try to finish 4 gallons of whole/chocolate milk a week.
This works, and you will not get too fat haha. I am not sure what you are able to eat though. I didn’t know you had a specific diet.
And, I have to throw this in here, but obviously I do not recommend this to people who have cardiac problems or diabetes haha.[/quote]
this is the best recipe on the entire internet haha. I’m going to cook up a big pot of something like this tomorrow[/quote]
Let me know what you come up with. I am interested in your variation of it. Maybe it will break up the monotony of having to eat the same things over and over.
squat
135 1, 1
frustrating day today…knee wouldn’t have it. I ended up walking for 40 mins instead. I’m going to do some extra mob work and “third world squat” tonight. Hopefully I am good to go tomorrow.
bench
45 20
95 10
135 5
195 5
175 5x5, 10
misloaded 195 but still got long pauses easy. I’m confident I’m as strong as I was before at 230
supersetted with
single arm row
0 10 not counting the bar/handle weight
45 10
90 10
135 7x8 felt like someone kicked me in the lats with these lol. The contraction is great with the meadows handle
[quote]browndisaster wrote:
^ you’re killing it man. [/quote]
Thanks Brown. Come over to my new log more! Also great that you are progressing. :)[/quote]
eh the last year has been slow because the big cut and injuries. I’m learning to back off a bit now to stay healthy. With that said, bench session #1000…
12/17/13 PM
band stuff
bench
45 20
95 10
135 5
190 8x4
still easy. I’m definitely holding back a bit because these aren’t too heavy, but that’s a mistake. I need to treat every rep as a heavy one.
very wide grip pullups
BW 3x12 rest paused last two sets. Pullups are getting harder because the 10 lb weight gain
[quote]browndisaster wrote:
12/15/13
shrugs
315 50
[/quote]
Interesting. How’d that go?[/quote]
last ten reps were bouncy, but otherwise it went wellwell. So far my traps are growing well with high reps. I bought a cheaper bar and am going to try some lower reps with it soon enough.
12/18/13
limber 11
sumo
225 3
275 1, 1
305 15 PR? idk
moved my foot position way in because now I’m pulling “in” the half rack. The patio pavers were spreading out on my warmups and I knew my feet would get smashed again like last time. So now the inner patio pavers are trussed up against the rack
squat, belted
185 5x10
Knees were hurting today but more and more I’m just getting a butt and back pump. My whole butt felt like it was pumped for once so this mobility work/squat & RDL for reps both seem to be helping me stay off my quads
[quote]browndisaster wrote:
12/15/13
shrugs
315 50
[/quote]
Interesting. How’d that go?[/quote]
last ten reps were bouncy, but otherwise it went wellwell. So far my traps are growing well with high reps. I bought a cheaper bar and am going to try some lower reps with it soon enough.
12/18/13
limber 11
sumo
225 3
275 1, 1
305 15 PR? idk
moved my foot position way in because now I’m pulling “in” the half rack. The patio pavers were spreading out on my warmups and I knew my feet would get smashed again like last time. So now the inner patio pavers are trussed up against the rack
squat, belted
185 5x10
Knees were hurting today but more and more I’m just getting a butt and back pump. My whole butt felt like it was pumped for once so this mobility work/squat & RDL for reps both seem to be helping me stay off my quads
butt pump
butt
pump[/quote]
Good lift man. I love how brutal BBB is. 305 x 15 is a big lift.
bench
45 20
135 5
205 10x3
left elbow started hurting halfway through - I had the uprights too high and had to overextend to rack and unrack it
200ish really light band pushdowns to get a pump
12/21/13
limber 11
band stuff
bench
45 20, 10
135 5
170 6x6
I played around with foot positioning and leg drive. I’m trying to use my whole lower body to shove the bar up obviously as well as back towards my face. If I do anything besides get my feet way under, my arch tends to deflate. With oly shoes I was able to keep my arch mostly and get my whole foot under me and on the ground, but it was a big struggle and I only got that for one set lol. I’m going to keep playing around with it. I don’t get how people maintain a big arch and leg drive with their feet out wide.
bench
45 20, 10
135 5
170 6x6
I played around with foot positioning and leg drive. I’m trying to use my whole lower body to shove the bar up obviously as well as back towards my face. If I do anything besides get my feet way under, my arch tends to deflate. With oly shoes I was able to keep my arch mostly and get my whole foot under me and on the ground, but it was a big struggle and I only got that for one set lol. I’m going to keep playing around with it. I don’t get how people maintain a big arch and leg drive with their feet out wide.[/quote]
This is going to be hard to explain, but basically, don’t point your toes ‘out’. Kind of keep them straight, but get them straight but ‘corkscrewing’ them into the ground with your heel, almost locking your hips into place. Maybe sure to stretch your hip flexors and lower back before Benching, and I think it’ll help. I’m in no way a good bencher, but working really hard on foot positioning/leg drive lately and this helped me
[quote]spar4tee wrote:
I don’t even think I can shrug 315 for 50 lol.[/quote]
[quote]trivium wrote:
[quote]browndisaster wrote:
[quote]spar4tee wrote:
[quote]browndisaster wrote:
12/15/13
shrugs
315 50
[/quote]
Interesting. How’d that go?[/quote]
last ten reps were bouncy, but otherwise it went wellwell. So far my traps are growing well with high reps. I bought a cheaper bar and am going to try some lower reps with it soon enough.
12/18/13
limber 11
sumo
225 3
275 1, 1
305 15 PR? idk
moved my foot position way in because now I’m pulling “in” the half rack. The patio pavers were spreading out on my warmups and I knew my feet would get smashed again like last time. So now the inner patio pavers are trussed up against the rack
squat, belted
185 5x10
Knees were hurting today but more and more I’m just getting a butt and back pump. My whole butt felt like it was pumped for once so this mobility work/squat & RDL for reps both seem to be helping me stay off my quads
butt pump
butt
pump[/quote]
Good lift man. I love how brutal BBB is. 305 x 15 is a big lift.[/quote]
Thanks dude. 315 for 20 has been a goal of mine for a while, and finally my knees are capable of heavy sumo’s again
bench
45 20, 10
135 5
170 6x6
I played around with foot positioning and leg drive. I’m trying to use my whole lower body to shove the bar up obviously as well as back towards my face. If I do anything besides get my feet way under, my arch tends to deflate. With oly shoes I was able to keep my arch mostly and get my whole foot under me and on the ground, but it was a big struggle and I only got that for one set lol. I’m going to keep playing around with it. I don’t get how people maintain a big arch and leg drive with their feet out wide.[/quote]
This is going to be hard to explain, but basically, don’t point your toes ‘out’. Kind of keep them straight, but get them straight but ‘corkscrewing’ them into the ground with your heel, almost locking your hips into place. Maybe sure to stretch your hip flexors and lower back before Benching, and I think it’ll help. I’m in no way a good bencher, but working really hard on foot positioning/leg drive lately and this helped me
[/quote]
Quoting this so you see it, because my posts get lost in the shuffle because of the delay between when I submit it and the time it actually shows up. lol
bench
45 20, 10
135 5
170 6x6
I played around with foot positioning and leg drive. I’m trying to use my whole lower body to shove the bar up obviously as well as back towards my face. If I do anything besides get my feet way under, my arch tends to deflate. With oly shoes I was able to keep my arch mostly and get my whole foot under me and on the ground, but it was a big struggle and I only got that for one set lol. I’m going to keep playing around with it. I don’t get how people maintain a big arch and leg drive with their feet out wide.[/quote]
This is going to be hard to explain, but basically, don’t point your toes ‘out’. Kind of keep them straight, but get them straight but ‘corkscrewing’ them into the ground with your heel, almost locking your hips into place. Maybe sure to stretch your hip flexors and lower back before Benching, and I think it’ll help. I’m in no way a good bencher, but working really hard on foot positioning/leg drive lately and this helped me
[/quote]
Quoting this so you see it, because my posts get lost in the shuffle because of the delay between when I submit it and the time it actually shows up. lol[/quote]
lol I was wondering why I couldn’t see your post. Thanks for the tip man. I screw my feet in while squatting, but my dumb self didn’t think to do it while benching. I gave it a try tonight - it helped my glutes/hips stay tight through the whole movement. That + stretching my ankles out for a while led to tonight being the first time I was happy with my leg drive and arch without going nuts with my toes directly under my waist haha. There’s room for improvement still, but I’m pretty happy with how it feels already
12/22/13 AM
Limber 11
band stuff
bench
45 20
135 5
180 7 or 8x5
supersetted with
pinwheel curls idk what weight 4x10
bb curls 70 4x10
12/22/13 PM
squat
45 5
105 5
135 5
155 5
some knee pain on the first set…I definitely need this deload
[quote]spar4tee wrote:
I don’t even think I can shrug 315 for 50 lol.[/quote]
[quote]trivium wrote:
[quote]browndisaster wrote:
[quote]spar4tee wrote:
[quote]browndisaster wrote:
12/15/13
shrugs
315 50
[/quote]
Interesting. How’d that go?[/quote]
last ten reps were bouncy, but otherwise it went wellwell. So far my traps are growing well with high reps. I bought a cheaper bar and am going to try some lower reps with it soon enough.
12/18/13
limber 11
sumo
225 3
275 1, 1
305 15 PR? idk
moved my foot position way in because now I’m pulling “in” the half rack. The patio pavers were spreading out on my warmups and I knew my feet would get smashed again like last time. So now the inner patio pavers are trussed up against the rack
squat, belted
185 5x10
Knees were hurting today but more and more I’m just getting a butt and back pump. My whole butt felt like it was pumped for once so this mobility work/squat & RDL for reps both seem to be helping me stay off my quads
butt pump
butt
pump[/quote]
Good lift man. I love how brutal BBB is. 305 x 15 is a big lift.[/quote]
Thanks dude. 315 for 20 has been a goal of mine for a while, and finally my knees are capable of heavy sumo’s again[/quote]
I have been thinking about taking a run at it, but I am not sure how it would fit into my lifting schedule.
You’ll get there sooner or later. Give it like 3 or 4 months.
