@Destrength is correct. It’s a blessing and a curse. The odd thing is that in the past year my maintenance number has been anywhere from 2800 to 3600 for 220lbs.
I think I’m just holding water so I’m going to stick with 3600 at 230 lbs. I’m fighting the urge to rush the process but I’ve only accepted the bulking route for two weeks now. I need to take it slow instead of hitting 240 in 6 weeks… Which is what I’ve done in the past.
OHP
95 x 5
115 x 5
125 x 5
135 x 5
Push Press
135 x 5
155 x 3
175 x 1
195 x 1
210 x 0 x 2 attempts
I don’t know what’s happened to me. I hit 240 a year ago this month.
Hammer Incline Press
90 x 15
140 x 10
160 x 8
180 x 6
200 x 4
220 x 3
DB Bench
85 x 5 x 3 sets
Seated DB Military
35 x 10B/10T/10F
35 x 7F/7T/7B
Reverse Press-down
150 x 10 x 3
Press-down
110 x 10F/10B/10T
Conditioning
2 lap dynamic warm-up
4 laps run straightaway, walk curve @ 60-70%
13:17
I forgot how important your pecs can be for breathing. It just felt like I had dead weight on top of my lungs making it a bit hard to breathe. Arms are also useful for running.
I decided to blend up half a cup of oatmeal and mix in a scoop of protein powder as a pre-workout. I tend to get nauseous when I do this workout fasted.
Squat
135 x 10 x 2
185 x 5 x 2
225 x 3 x 2
245 x 1
265 x 1
285 x 1
305 x 1----sadly, I’m excited about moving 300 again. It’s been a long time.
Snatch Grip Deadlift
225 x 5
255 x 3
285 x 2
315 x 1
345 x 1
375 x 1 x 2
Hang SGHP
185 x 5 x 3 sets
I think my weight was 231.6 lbs this morning.
Yesterday’s Macros
3262 calories, 427g carbs, 109g fat, 168g protein
I was under total calories by 368, over on carbs by 19g, under on fat by 32g, and under on protein by 14g.
@littlesleeper how on Earth do you do low carb??? I actually want to have some lower carb days or at least cut them out late in the day and I don’t know what the hell to eat. A big problem is trying to do it dairy free… no cheese, no more cottage cheese, very few eggs… so sad, and difficult.
On that note, my wife is convinced I snore less now that I’ve cut out the store bought chicken and reduced my meat consumption. I’ve never gone too crazy with the dairy products. I like cheese and milk, but I don’t need them and I’m fairly certain dairy products have an effect on the respiratory system such as asthma or sinusitis. On a good day I can breathe out of about 70% of my nose.
So, what do I eat to go low carb when dairy and chicken aren’t an option? Also, I want to be satisfied. I don’t want to just pour olive oil on some food to get fat calories. I’ve been eating 10+ ounces of red meat the last couple days because I prepped 8 lbs of hamburgers for the softball tourney and they didn’t even get cooked.
And, @BOTSLAYER, what veggies are you eating? I see that you try to eat 1kg of veggies so which ones are your go-to? I’m narrow minded and I pretty much stick to the California veggie blend of broccoli, cauliflower, and carrots.
Why would one do this to oneself? I WANT ALL OF THE EGGS! 
Get intimate with natural peanut/almond butter, daily.
Yep, I stick with frozen veggies during the winter months but in the summer I usually hit up farmers markets and mix it up quite a bit. Different salad greens, beets, squash, cucumbers, zucchini, asparagus, etc.
Can you not find locally sourced free-range chicken to consume?
10oz per meal typically allows me to fill up without requiring carbs. 10oz of meat per meal would probably be a bare minimum of what I consume.
I don’t think it would be wise to try and reduce your carb intake while also:
AND
You’re cutting out a lot of fat and protein options with these choices. So now to limit your carb intake would throw an additional wrench into the equation. Could you do it? Sure. But you’d be limited with your food choices.
And that’s why I’m searching for what others do. I’m at 400g of carbs per day EASILY. My meals for today oatmeal, peanut butter and jelly sandwich (64g carbs), pasta, and beans and rice… I’m a carb whore.
I’m still trying to decrease my cholesterol. Doc said it can be decreased by about 10% through a change in diet and that’ll put me back in normal ranges so I thought I’d give it a shot. I no longer eat 6 eggs every day. I’m down to the occasional 3 eggs with 200g of added egg whites now. I miss my egg sandwiches.
Luckily I lift 6 days a week right now so I only have one off day that would be a candidate for a low carb day. But I do like consuming most of my carbs early in the day and then tapering off. Sometimes I run out of ideas for dinner. I’ve been eating two hamburgers for lunch this week and thought that eating more for dinner was a bit much.
Last night I had two veggie burgers made by Boca. They were spicy chicken flavored… Before you judge me you must know that they tasted like spicy chicken nuggets. Don’t try to tell me that’s a bad thing!
I actually really enjoy most of Boca’s products.
Today potatoes. Peas, Carrots and Corn are quite frequent.
On rare occasions of feelings of super health i eat the Broccoli, Cauliflower and some other things are in the blend. (I was supposed to mix this with my potatoes today)
Cover those in cheese (any vegetable for that matter) and they’re friggin fantastic!
Orrrr just eat the cheese 
Last night I passed a Chipotle billboard advertising their new queso. It looked like a meal to me.
Pull-ups
2 x 10, 7-2-2 double rest pause
45 Degree Back Extension
3 x 20
Cable Row
170 x 10 x 2
150 x 10F/10T/10B
Cable Side Crunch
100 x 15 x 2 ea side
Lat Pull-down
150 x 10
170 x 10
140 x 10T/10B/10F
Cable Twist
100 x 10 x 2 sets ea
Face Pull
120 x 10 x 3 sets
Cable Curl
130 x 10 x 2
90 x 10F/10T/10B
Yesterday’s Nutrition
3631 calories, 424g carbs, 139 fat, 205g protein.
Woke up at 232 and change.
Went home and tried out my new dumbbells for a quick workout over my lunch break. 30 minutes sure flies by fast.
DB Bench
50 x 10 x 2 sets
60 x 10
70 x 10
80 x 8
90 x 5
100 x 3
Seated DB Military
50 x 8
50 x 8
50 x 8
50 x 7
DB Incline
50 x 7B/7T/7F
50 x 7F/7T/7B
And that was it.. time ran out and I had to get back to work.
Looks like the bulks going well , soonyoul be hitting it for sets of ten.
That’s the goal! I recall being stronger about 10-12 years ago but I think I’ve increased my ROM over the years. I recall using 85s for seated DB Military in college but I didn’t go any lower than my ears (about 90 degrees). Now I touch the top of my delts.
I’m probably going to use DBs more than the bar for my pressing movements because they feel better on my shoulders and allow for greater ROM.
I go a little bit below my ears, and dont touch my delts. Is it safe to go all the way down?, i watched some tnation form video once that said dont go all the way down.
It feels fine to me. I shift into more of a neutral grip as I go down. It puts your delts at a horrible mechanical disadvantage but I kind of like it.
I first tried it doing alternating DB Military. It made the most sense to rest the DB on my shoulder/delt when not pressing. At the time I was using 40s which was about 70% or less of my usual working weights and I got a great pump in my delts so I started doing it on all military/overhead presses.
I honestly don’t know which is best - - stopping at about 90 degrees with more weight or doing the biggest ROM possible with lighter weights.
Woke up at 230 lbs and I’m convinced that my weight is stable. I had a massive BBQ pulled pork sandwich and curly fries for lunch and thin crust pizza for dinner. And I only drank 2 beers last night. I was open for more but it just didn’t sound good with the pizza. I usually eat or drink, but not both.
My wife ran a marathon yesterday and she wanted pizza and I wasn’t going to deprive her if that. The poor thing ran half of it in 1 hr 44 min and change. She was real close to the 3 hr 30 min pace and her qualifying time for the Boston Marathon is 3 hrs and 35 minutes.
Unfortunately her asthma flared up and shut her down. She finished at the 4 hr mark. Her timing chip said 4 hrs and 2 min but her Garmin watch showed that the race was actually 26.5 miles instead of 26.2. Dumbass race director needs to figure it out.
That makes 3 marathons for her. She took a DNF in the 1st one after 20+ miles due to a hamstring injury. She felt terrible but finished her 2nd one and it turns out she was pregnant with our son. And now in this one her asthma gets her. I feel terrible for her because she busts her ass training.
She’s tough too. She said her body felt good but she just couldn’t get enough air. She finally slowed down once she realized her hands weren’t getting oxygen. I struggle with my gasping during a 1 mile jog.
Conditioning
2 lap dynamic warm-up
4 laps of running the straightaway and walking the curves @ about 70% in 12:59.
Deadlift
135 x 5 + 5 RDL’s
185 x 5 + 5 RDL’s
225 x 5 + 5 RDL’s
275 x 3
315 x 3 (hook grip for @BOTSLAYER)
365 x 1 x 2
405 x 1 x 2 (belt on here)
455 x 1—Pretty excited about this! I felt like crap but I wanted to try it and sure enough, it moved. It’s no PR but I’m slowly building back up after my little break. Hopefully I’ll be able to hit 500 lbs before my hip surgery.
EDIT
365 x 3 x 4 sets (forgot to list this yesterday)
Power Clean
185 x 3 x 2
225 x 2 x 2
245 x 2 x 4 sets
Walking Lunges
100 x 10 ea x 3 sets
Squat
135 x 20
I’m thinking about keeping these and increasing the weight by 5 pounds a week. 20 rep squats are miserable so they could easily be eliminated in the future but it’s a consideration.
Another 90+ minute workout. I should probably stop running before deadlifts if I want to move any real weight. And I should probably stop running and deadlifting before power cleans for the same reason. But every lift can’t be a PR (or even trained for a PR) at the same time so some compromises have to be made.
awesome!!!