Hope your daughter has an awesome birthday today… how old is she? I miss having little ones around. Mine are 11 and 14. Each age has its goods and bars but I do miss the cuteness that comes with preschool age.
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3.29.19
Woke at 215.4 lbs.
This evening is my daughter’s birthday party so no evening training. I didn’t get up early to train because A) I hate mornings and B) I thought I’d have a chance to train during my lunch break at work. Well, I got stuck with a civilian observer again because most of my co-workers are an embarrassment. I always get observers because I can be trusted not to look like an idiot. It’s like being punished for being good at my job. Apparently I need to be more grouchy and crass and then this won’t happen. I was hoping to work out to cause some damage so tonight’s calories would go to good use. No luck.
I didn’t get a lunch break at all, and I haven’t eaten all day. I had a double protein shake for breakfast and that’s it so far. It’s 4:15pm now and I’ll be picking up pizza when I leave work in less than an hour. I’m definitely going to smash some pizza tonight. I have 2200 calories left and I’m sure I’ll still go over.
@jackolee, she turns six at 8:11pm and she is freakin cute!
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Happy birthday to your daughter. It’s my wife’s actual birthday and I’m trying to be healthy. Roasted red snapper and roasted vegetables. Now smash you some pizza. That’s the worse, dealing with the public and being hungry all day.
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OMG I think I just went to heaven, that looks amazing.
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You’re an asshole
Edit: Don’t be a wanker
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We use the term “wanker” down here
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Happy birthday to your daughter.
Only comes once a year man, enjoy it.
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Aaaand, it’s gone. I think I had 10 squares of pizza and two bowls of ice cream and cake.
I might not weigh myself until Monday.
The pizza is called the Superdome and it’s 29" in diameter. It was $52 and worth every penny. It fed 11 adults and a handful of kids.
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That thing looks like it pretty much took up the whole table. Happy birthday to your daughter!
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3.30.19
Woke at 216.8 lbs (couldn’t help myself).
My Sgt texted me last night after work and told me I only had to work half a day since I got stuck with the observer. This particular guy is in our citizen’s police academy and recently got in trouble for race baiting. He was asking why white cops are always killing black men as if it’s an agenda or something. He was fine for me but I got off at noon anyway.
Back Day
WARM UP
5 min bike, L11, 1.35 miles
HIP REHAB
PULL UPS
BW x 8 x 4 sets (longer rest than usual allowed me to do all four sets unbroken)
LAT PULL DOWN
140 x 15
160 x 10
180 x 5
200 x 4
dropset
200 x 4
160 x 5
120 x 10 +5
My grip failed first. I was a wuss and had to take a breather so my forearms would stop burning.
CABLE ROW
140 x 10
160 x 8
180 x 6
200 x 4
220 x 2 immediately drop to
120 x 20
REV CABLE FLY
30 x 10
30 x 7
dropset
30 x 5
20 x 6
10 x 15
WENDLER ROW (CABLE)
100 x 15
100 x 20
115 x 20
DB ROW
80 x 20 ea
I didn’t feel like I’d done enough so I knocked out an AMRAP set with some body English.
STRAIGHT ARM MACHINE CRUNCH
150 x 10 x 3 sets
CONDITIONING
Elliptical Interval, 10 min, 0.88 miles, 113 calories
It’s definitely nice to go to the gym on a Saturday afternoon and have longer than 30 minutes. I still had to cut it short so my wife could go to the store without the kids.
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A separate note on frequency:
All recent studies have shown that if volume is equal, frequency is irrelevant.
I.E., if you do 8 sets of 10 on Monday, or if you do 4 sets of 10 on Monday and Thursday, the gains will be the same. The only reason high frequency works for strength athletes is because they’re becoming more neurologically efficient at performing the lift.
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Happy belated to your daughter, my friend. Pie looks amazing.
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But what about the protein synthesis!??
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Well, crap. All was well today until they got the leftover cake and ice cream out. I failed. 
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Enjoying your daughter’s leftover birthday cake and ice cream sound like a win to me 
I assume intensity is also equalised out in these studies as well?
So essentially increased frequency could be seen only as a way to increase volume or intensity.
3.31.19
Woke at 215.8 lbs.
It tasted good last night but I’m kicking myself today.
I’d view it as a way to structure your training split. If you only have 30-45 minutes a day but you can train 5-6 days a week then a split focusing on one muscle group might be the best approach. But if you have two days a week where you can train for 90 minutes then maybe you would benefit with full body splits. You would just select your volume accordingly.
I’ve actually read that large muscle groups need 60-120 reps per week and smaller ones need 30-60 reps per week (think isolation movements). If you can figure out how much volume you can tolerate at a given intensity then you can adjust your training all sorts of ways.
This is why there are so many different successful approaches out there.
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I’m slowly learning that training approach really isn’t actually that important. Although it does make it harder to swallow when progress is slow. It’s easier to blame training methods than to blame yourself.
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Id happily die eating ribeye
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