This is how I plan my hot tub parties.
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That genuinely made me chuckle 
I’m trying to be like @IronOne today. I was trying not to track my food but I couldn’t help myself. I’m also trying to limit my carbs but I seem to be failing at that too. So far I’ve had 1839 cals, 96C, 83F, and 180P.
Dinner is going to be homemade Mexican food including chips.
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Sounds delightful. Home made chips too?
I just had seasoned grilled chicken, squash/Zucchini Casserole (healthy, and so DAMN delicious) and white rice. Stuffed myself…guiltlessly.
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Store bought chips. There wasn’t time for homemade stuff tonight. We went to church at 4pm since I’m not working today. That made the afternoon short.
Same here. A 45-hour week sounds terrible, haha.
6.9.19
Woke at 209.4 lbs - another win considering dinner. Today is a family reunion on my wife’s side of the family. I’m sure I’ll go overboard on the sweets, but at least it’s lunch and I’ll have the rest of the day to drink water and dilute the sodium.
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Here’s the message series for the summer from my church. If you don’t believe that Jesus Christ died for our sins then check out out.
This is part two of this series on prophecy. That’s right - predictions from the Bible that have already happened. These things aren’t disputed. They’re historical facts and there’s more to come.
Here’s the first message from part one in August.
And here’s the trailer for part two which started this weekend.
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Training
Fooled ya! I can’t call this training, but it’s movement. I found myself sitting on my rear all morning reading on my phone. I decided to grab my wife’s iPad and read while I walked on the treadmill.
TREADMILL WALK
31 minutes, Incline finished at 5, 3.0 mph, 1.5 miles
I’m happy that my time went by fast, but I might be disappointed in my ability to read. I was reading about DC training on Elite FTS and T Nation. I’m pretty sure I switched over to the T Nation article a few minutes into my walk. Apparently it took me a half hour to read everything.
The final part of the article states that it’s not for recreational people. DC training claims to be for serious people who are willing to give everything to the program. I guess that means it’s not for me; however, I think it could be useful to run alternating cycles of similar training that uses a phase of 350 sets followed by a phase of all out heavy double rest pause sets.
I also like the idea of an AB split. The trick will be in setting it up and selecting the exercises. My leg training will probably be forever changed by my injuries. I’m okay with that, but it means I have to tweak tried-and-true programs written by successful coaches.
I think my favorite aspect of DC training is selecting your three favorite/most effective exercises and only doing one each session. It satisfies my urge for variety without adding junk volume.
If you need any help with DC training I’ll be glad to help. I’d also suggest checking out the intensemuscle forums
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I think I have a pretty good grasp of it thanks to the T Nation interview with the mystery man close to Dante. My biggest takeaway is that I’m probably not in a place to actually run DC. I’m actually looking to commit less time to the gym as I get older. That interview specifically said that DC is not for people who want to play other sports on the side for fun.
But DC seems to be very similar to the information shared in Paul Carter’s recent thread. A lot of people seem to be settling on low-volume training with maximum effort.
CT and Paul both use different forms of double rest/pause training. CTS Best Damn program is all about taking sets past failure with intensification techniques.
I will definitely steal some things from DC, but I won’t be running it officially. I like selecting three exercises for each muscle group and rotating through them over and over. I like having a little guidance about progression. I’ve definitely improved my training in terms of effort but sometimes I don’t really know how to monitor progress. I think by using one method such as rest/pause sets like DC will keep things simple enough to monitor my progress.
But, for now I’m sitting in my recliner in a sling with lots of time to read and think. I had already started thinking about running cycles of different techniques so I could track progress. Reading about DC training just reinforces the direction I’ve started going with my own training. I actually just wrote another program but I’m not going to share it until I actually run it. I might change my mind six times between now and then.
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Are you Dante?
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Just a dude that has read DC threads as gospel, that’s where the name comes from.
It’s kind of a wordplay that suggest DC is a religion.
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Guilt Fueled Exercise
30 more minutes on the treadmill. Incline 7, speed finished at 3.5, 1.6+ miles
All completed while watching Paul’s Swoley Trinity podcast.
I didn’t go to the reunion but my wife brought me a plate of food - fried chicken, potato salad, cheesy potatoes, and ham. I also had some carrot cake and some type of cherry dessert. That’s why I felt guilty.
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6.10.19
Woke at 209.8 lbs. Today is my first day back to work. I kind of wish I’d taken some time off but I know I’d regret it in the future. I think I have about three weeks of vacation and maybe two weeks of sick leave saved up. I have to accrue it slowly. I get less than four hours per paycheck.
I’d rather use my vacation on an actual vacation.
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Difference in biceps and chest insertion is biggest difference in my opinion.
Exercises
CARBIO
Bike, 20 min 2:1 interval, L10/L20, 5.25 miles
REV LUNGE + LATERAL LUNGE (on sliders)
BW x 15 + 15 x 2 sets
Left Arm Only 350 Sets
LATERAL CABLE RAISE
20 x 18, 11, 10
REV CABLE FLY
20 x 20, 14, 12 + 20 partials
CABLE FLY
30 x 50
I couldn’t help myself. I think I managed to stay relaxed during these. The worst thing I do is sleep. Last night I had two of those twitches as I started to drift off. I feared that I ripped the sutures/anchors out on my second one. I don’t know how to prevent those stupid things.
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If you find out, let me know and Mrs KO will be delighted. A couple of weeks ago I had one and elbowed her in the jaw. Last night I dreamt I was benching and the bar rolled and apparently that caused one because I was woken up to the sound of my wife saying I’d missed her face.
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I know its a cause of concern but as a fellow suffer, Its still hilarious to read
I used to kick all the time, a buddy of mine mentioned taking glucosamine and its stopped me 100%, maybe give that a try?
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Now this is a workout I could get on board with.
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I think you’re referring to what’s called myoclonic jerks. Hiccups are a form of myoclonic jerks. A little hard to completely get rid of them though. There’s some possible non pharmacologic interventions for them such as lessening alcohol and caffeine. Not really sure how effective they are, that’s the problem. If it’s really a concern, there are some meds for it but I don’t think the benefits for taking those meds outweigh the possible risks
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