I barely bench anymore, but I may do this today. Looks like “fun.”
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@FlatsFarmer - Ya, I’ve been looking for nearly two years, so it’s about time I pulled the trigger. I couldn’t find anything on them that looked like it would tighten them so I’ll have to look into that. They were all extremely tight except for the hundred lb’ers and one of the 60’s I think, where the handle turns within the plates. Not a big deal, but I should look into how they go together/come apart so that it doesn’t happen mid lift on something…
So far so good. They provide a nice lower back pump and kind of feels like a back pullapart for your lower back. Just sends some blood in there without actually stressing it or tiring it out substaintially.
@oldbeancam - Ya, Paul Carter had a recent article about the palms-in DB bench so figured I’d give it a go. I wanted to do something that gave me the opportunity to use every single DB lol.
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How about the same thing with rows next time?
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This will definitely be happening! Going to take a stab at seeing how far I can get at seated OHP as well.
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OK, here’s a few recipes for Spaghetti & Butternut Squash:
I love this recipe for chicken. And if you make extra sauce, it’s really good over spaghetti squash:
I like this recipe a lot. The avocado salsa is a lot of unnecessary work if you ask me. Skip it and just top with fresh avocado or guacamole and/or non-fat greek yogurt. I also add shredded chicken to boost the protein.
Obviously, you can customize the quiche ingredients. I like to bake the squash by itself before filling it to make it a bit crunchy/crust-like
https://www.kimscravings.com/finding-greatness-every-day/
https://www.kimscravings.com/butternut-squash-black-bean-chili/
Butternut puree or mash is really good as a side dish to just about everything. I like to add a little cinnamon and even some splenda when I want to sweeten it. You can add puree to sauces. Blend cooked squash into protein ice creams and shakes.
Spaghetti squash replaces noodles or grains in just about any recipe you like. Just putting your cooked proteins over the squash is good. Because noodles! =)~
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I’ve been doing this for dinner here and there. It’s so good. You can eat literally a monster bowl of it and not even feel bad lol. Bought the wife a spiralizer just for this and we use it quite a bit.
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Thanks so much !!! This is great. I’ve bookmarked it for when I have unlimited squash! 
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08/16/17
Well I’m away on course for 3 days so doing my best to eat healthy-ish.
Lunch: Burger and garden salad.
Dinner: Grilled Chicken, Caesar wrap with a salad and 4x 20oz Bud Light pints.
Apparently nobody was down to continue to drink so I googled local gyms and found one 1/2hr walk away and was open until 10pm.
Chatted with the dude at the desk and he let me work out for free but said if I came tomorrow his boss would be there and he would have to charge me the $8 drop in fee.
Anyways got a lift in:
BB OHP
45x10
95x10
135x5
185x5
185x3
185x2
Did some random chins bwtween sets.
SEATED DB OHP
45lbx10x3
CHEST SUPPORTED ROWS
115x8
130x8
145x8
160x8
175x8
190x8
190x8
Varying grips each set.
SEATED OHP MACHINE
3sets of 10reps, not sure what weight
BUNCH-O-CHINS
8
8 with chains around my neck
8
7 with chains
7
6 with chains
REAR DELT FLYES/HANG AND SWINGS
20lbx10/10 x 3
Good Bud Light pump. Lots of walking/hiking through the woods tomorrow So I left my legs alone. I saw a trap bar in the corner of the gym so I’ll likely dust that off and abuse it tomorrow night. Very decent gym in this little hick town. I was pleasantly surprised.
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Beer pump is real
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@kleinhound You know it!
08/16/2017
Hotel Continental Breakfast:
2 x fake egg patties
2 x Hardboiled Eggs
2 x Fake sausage patties
2 x pieces of whole wheat toast with butter (made a big sandwich)
1 x mini blueberry muffin
1 x greek yogurt with granola, dried cranberries and sunflower seeds
1 x apple
Java java java java
Will update today as I go.
Lunch:
Lumberjack Breakfast
3 eggs
2 pieces of toast with jam
2 sausage links
3 pieces of bacon
2 pieces of ham
swapped the home fries for a salad
Dinner:
2lbs wings (Cajun, spicy Thai chilli)
Beer, I won’t disclose the amount.
Oh and no workout. I’ll go hard tomorrow.
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I love having nothing but breakfast foods when traveling for work in places that don’t have many options lol
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Hard to go wrong with breakfast foods! Greasy-spoon type diners with limited menus are typically safer to order from their all day breakfast menus lol
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08/17/2017
I have 8 days of training left before heading off to the cottage for 7-9 days so training will be a little bit random. I think I’ll test out one of Thib’s programs from his “Maximum Muscle Bible” book.
Front Squat
95 x 3
135 x 3
185 x 3
205 x 3
225 x 3
275 x 3
315 x 3
345 x 2 ← man I suck
315 x 3
Cluster sets (single rep, rack weight, rest 10s, another single, etc)
4, 4, 4 ← man oh man these were tough. The racking/unracking took its toll on me.
Rear foot elevated Split Squat (each rep was a 1.5rep)
135 x 6per leg x 3
SUPERSET
45s sprint on AirDyne
10 slow BW squats not locking out knees at top
- Quads were on fire
This took way longer than it should have. Considering I was away for work the last few days and not exactly the epitome of health, I’ll take it. Time to buckle down and get back on track here.
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08/21/2017
I hope everyone had a great weekend, I sure did but I was dragging ass today because of it. Our end of the year ball tournament was on Saturday, which we may have started with caesars at 7am and then yesterday a local brewery put on a beerfest that we spent the day at. Not much sleep and too much alcohol summed up this past weekend.
Time to clean it up this week before heading to the cottage next week. Yeah, I love summer.
Front Squat
95 x 5
135 x 5
135 x 5
185 x 5
225 x 3
225 x 3
275 x 3
295 x 7 ← wasn’t AMRAP, but bar speed slowed on the 7th rep so I capped it.
CGBP
135 x 10
185 x 10
225 x 5 x 5
Bunch-o-band pullaparts/dislocates/facepulls
Ab Wheel Rollout
15, 15, 15
Solid workout for how I was feeling today. Going to go for a weighted vest walk and get some assistance work done with my new DBs tomorrow. I’m curious what my body weight is currently kicking around at…
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Bodyweight: swoll.
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08/22/2017
Woke up at 208.2lbs, yikes. I think I might do a little mini cut after my week at the cottage. When I get back from the cottage (after BBQing e’ry day) I think we might take this ‘mini-cut’ opportunity and give a 1 month trial to being vegetarian. Nothing set in stone yet, but I’ve found a few decent looking templates online, and following @kleinhound’s log I don’t think I’ll be suffering too much. This will be a nice little trial to see how my body/mind responds to this and if it will be something I’ll incorporate into my long term plan.
I’ve tried Keto, Paleo, Intermittant Fasting, etc, etc, so why not give vegetarian a go? I’m the guy in our friend group who gets asked all the health related questions, so if anything, this will prove to be a learning experience even if it turns out to be a month where I lose a little muscle and strength. I’m going to make sure to be more diligent with tracking my calories when eating this way as I could see myself accidentally under-eating since it will be a lot of vegetables which aren’t overly calorie dense.
Anywho…now that that’s out of the way…
10mins of yoga this morning. I need to get back in the habit of doing this, it felt great.
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Oh stop it you, these are solid front squats.
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I am confident that it won’t. I have eaten this way for close to a year, I have not lost muscle or strength, I have changed my physique for the better, especially at the start of the year and I have better skin now. I actually feel “healthier” and my stomach isn’t as often sick as it used to be. The health part might be coincidence but I really feel better.
Also, at least for me, it was much easier to stop eating meat than I would have expected and I ate A LOT of meat.
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Say it isn’t so!
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