I don’t think I consume enough of it to notice yet. I’m just mixing in a scoop here and there while I finish my supply of whey.
I’m currently working on a tub of Dymatize Elite Whey. Yesterday, I saw that Sam’s is selling Dymatize Iso 100 for $30 for a 5 lb bag! I wonder if they changed their formula or just dropped the price with the hopes of volume sales.
Edit: after some web browsing, it appears that Iso 100 can cost more than the Elite Whey. I’m even more confused now.
5 MINUTE BIKE WARM UP
FINISH HIP REHAB
HANG POWER CLEAN
95 x 5
115 x 3
135 x 3
155 x 3
180 x 3 x 5 sets
PULL UPS (1 sec pause @ top)
8, 6, 5, 4, 4, 3
The pause is a game changer! I feel everything squeeze and the right muscles are doing the work.
PENDLAY ROWS
135 x 10 x 3 sets
All sets were rest/pause. Pull up fatigue carried over.
Superset next 2
STRAIGHT ARM ROPE PULL DOWN
30 x 15
35 x 12
LAT PULL DOWN
140 x 10 x 2 sets
Lats were absolutely smoked so I saw no reason to waste any more time on them.
WENDLER ROWS (T-BAR)
90 x 12 x 3 sets with 20 sec stretch on last two sets
DB CURL (350 SET)
20s x 30, 15, 15
REV CABLE FLY 21s
30 x 8F/8T/8B
20 x 10/10/10
20 x 10/8/10
CABLE HAMMER CURL (350 SET)
30 x 24, 16, 10
ELLIPTICAL
2:1 Interval, L7/i7:L14/i14, 16 minutes, 1.58 miles, 207 calories
Woke at 214.4 lbs. This measurement was taken at 5am and my gut felt like it had a bunch of junk in it (and it does). I’m not surprised. I really need to pull myself together.
OHP (seated but no back rest)
45 x 8
65 x 8
85 x 8 x 3 sets
LOW INCLINE DB PRESS
65 x 8 x 3 sets
INCLINE 1.5 REPS
105 x 9, 7, 6, 6, 6
LAT DB RAISE W/ BANDS
20’s x 10 (DB’s + Bands) / 10 (DB’s only) / 10 (Bands only) x 3 sets
To say these hurt is an understatement. The 10 reps with DB’s only quickly involved body English and pauses. Wanted to quit at two sets. There was plenty of pain so I figured there was plenty of stimulus for growth. Channeled my inner @flappinit and did a third set anyway.
SQUEEZE PRESS
25s x 10 x 3 sets
So using 25 lb plates sucks. Use DBs if you can. Could’ve done more weight but the plates were awkward to control.
DB SKULL CRUSHERS (350 SET)
20’s x 25, 12, 10 + 15 black band press downs
I think that’s it. This took about 45 minutes. I knocked out my hip rehab beforehand as part of my warm up. I definitely feel a lot better after that stuff but I hate doing it.
I really need to control my food again. So far I’ve had about 800 calories (protein bar before training plus a double protein shake and two bananas afterwards). I brought a cheeseburger, grilled veggies, and grapes to work today. I plan to hit up Chick-fil-A later and have a salad and some extra grilled chicken nuggets. Unfortunately, I think I’ll be around 1500 calories prior to that meal and then I’m going to a wedding reception tonight. I’m not good at controlling myself at events. Maybe I should hold off on my morning snack and just wait til Chick-fil-A to eat again. I could cut out about 600 calories if I don’t eat what I brought… I need to have a good day to clear out my gut. I can tell I ate junk last night.
The beauty of maintenance:
Surplus today
+
Deficit tomorrow
=
Maintenance
I think that’s how it works 
Yep. I had just finally recovered from the week yesterday morning and then I went and screwed up the balance again. Going back to last Saturday evening I’d eaten junk every day of the week. My weight finally recovered yesterday and I went and screwed it up with a big appetite.
My leg session caught up to me last night. I was sore and it started to drain the life from me. The family went to the Spring Fiesta at my daughter’s school (it’s a bilingual magnet and we’re definitely the minority there). I spent the evening walking around with the kids while she played the usual games: ring toss, cake walk, inflatables, face painting, etc. It was a good time but it’s like I hit a wall halfway through. I just had no energy.
I used that and my soreness to justify eating more when I got home. I had a double protein shake (good start), but chased it with more Easter candy lol. I still felt “off” so I had a gigantic scoop of peanut butter about 20 minutes before bed. That stabilized my gut and I finally felt normal and satisfied.
I need a light day today for the purpose of maintenance but also just so I can flush the junk out. Tonight will be totally dependent on what’s available. If there’s a good spread of food and some sort of chocolate dessert then I’m going to struggle. I’ll do my best but what’s one more day of eating junk, right?
This entire week has been the perpetual “I’ll get back on track tomorrow” trip.
Eat it all today, just super small portions.
So much easier said than done lol
Well, to me, a 600 calorie meal is a small portion. My burger is about 525 on average (I made 12 patties out of 4 lbs of beef so I consider them all to be 1/3 lb).
I feel much more satisfied with an 800 calorie meal but that doesn’t seem to work for me as of late.
I know it, I’m the same. I like to be filled up.
But if you want to have everything today, then just taste everything. You can salvage today, but you’ll have to limit the portions if you want to indulge in everything.
Half that burger!
Yes dude! I love that band Lateral Raise giant set (or is it a mechanical drop set, who knows)! I love the positive vibes in here recently man, you’re killing it right now.
Not a chance! It’s too small the way it is!
I’m enjoying the bodybuilding split. The change of focus from strength to fatigue and hypertrophy is probably helping my joints. I don’t really have any aches and pains other than my nagging injuries. I’m finding motivation through the logs (yours specifically) to push past pain and discomfort (lactic acid and burning muscles).
Leg day is still a struggle but I’m finding ways to challenge myself. Tabata RFESS certainly seems to cause some DOMs and it makes each leg work independently. Each of my upper body days has at least one muscle that I want to grow. Any time I feel myself fading or wanting to quit early I just remind myself that quitting isn’t going to get me the results I want. I have to beat that muscle into submission and make it grow. It might be wishful thinking, but I think my delts are starting to get the memo.
Bar weight is not the exclusive progression answer for us. We need to combine all methods to make progress, with bar weight likely being one of the last variables to be increased.
And, since I’ve started training 6+ reps exclusively, really mostly 8+, my pain has diminished BIG TIME.
Keep up the good work, you’re clearly making progress.
I noticed I feel better on 5s than 3s and 1s I been thinking of moving to 8-10s.
Do it! And dont gind the shit out of the last rep.
I’m not a big fan of anything over 5 reps on leg training, but I’ve found the isolation movements like leg extensions to be much more bearable than the compound movements. Doing 350 sets on those bad boys is painful, but not joint-painful.
Volume and changing my mental focus on my reps is really going well for me. I’m still learning new things, but just this past week I decided to pause my pull up in the top position. Just hold the concentric and squeeze for one second and it changed the whole exercise! Rather than the movement just getting hard and my strength fading, I feel my lats and rhomboids contracting and fatiguing. It’s so much better than just busting out reps.
A pause/squeeze/hold on my back exercises has been a game changer. Lower your weights and give it a shot.
Slow reps with constant tension on my lateral raises and reverse fly’s has also brought the burn to the various parts of the delts.
I think that is bc the reps are painful. If they were comfortable, you’d notice special things happen with high rep lower compound training.
Yes, they are. And that’s why I dislike them. I guess that’s one positive for being all jacked up - I have an excuse to avoid high rep squats!
I’m thinking of going back to 10-20 rep squats. Maybe some super light tempo or paused work.
I really can figure out why my squat has regressed so much lately other than the loss of weight
I don’t think you’ve regressed. I think you changed the implements so your squat skill wasn’t at 100% when you tried to max. You also just haven’t been at 100% in terms of trying to set a PR. Being beat up from training, sick, etc all takes away from peak performance. We set PRs on good days, not average or bad ones.
I’m finding drinking lots of water helps with hunger and cravings. Before and after each a meal I’ll have a pint of water. This seems to help me feel full.
I drink copious amounts of water and coffee to fight hunger. It’s just a bit after noon and I’ve had about 60 ounces of coffee and water each. Just replaced my water with some iced tea for the next 32 ounces of fluid.
I go to the bathroom a lot.