I do prefer milkshakes.
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Eat them for post-training or supper gains. If you take them first thing in the morning, just chug it down with a litre of cffee. You feel sluggish not from the sugar spike/rush but because you are simply not attuned to the change in G-flux. It could be a deviation in your energy levels, be it positive or negative, but not because of metabolic changes, yet.
If you haven’t practiced bulking, your body simply can’t adapt to pounding of nutrients into the gastroinestinal tract.
But if it’s because of energy spiking, you’ll be well-advised to take low-GI nutrients instead. Try steel-cut oats for a change with some protein powder in it. Pair it with omelettes (with as many dishes as you want) and the mental state will improve with time.
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Today’s training
45 degree back raises, GHR sit-ups and box jumps
DL, stiff bar
4xplate
3x2 plates
2x3 plates
1x4 plates, belt on and hook
4x1x434 lbs, all hook
5x434 lbs, all hook - hook grip rep PR I think @BOTSLAYER with a very small tear on my left thumb.
https://www.instagram.com/p/BgDQs0Kl05s/
SLDL
2x12x280 lbs
Air squats
50, focusing on fast descent and bracing
DB rows
4x10x100 lbs super strict, felt like 80s
All up an hour and 15 minutes
Also, may have upset someone. Couple of guys (new) training together. Both a bit taller than I ans around 45 lbs lighter if not more. I gave them no mind until I heard the words ‘IPF’ and ‘GPC’ at which point my ears pricked up. It quickly became apparent neither of them knew jack all but thought they did. Again, kind of switched off at this point, until one of them pointed out the PR board and I figured I should at least let them know they aren’t all meet PRs. Then one of them asked about where the weight classes were (legitimate question, right?) so I explained, there were none up there but it doesn’t really matter, just get stronger. Then one of the guys says he doesn’t want to get fat, just stay lean. My response was, don’t worry. Just get muscular. His response was ‘but I’m already muscular’ and before I could reflect on that I’d said no, he wasn’t. I reassured him he wasn’t scrawny either though, but he looked a little shocked.
I did rescue him out of the belt squat when he got stuck in the hole though. Except just after that he was chatting to Glen and I and squat depth bought up and the gist of his words when we suggested atg squatting wasn’t a must was that it’s about bettering yourself and maybe half squats were ok at Elite but he didn’t want to be laughed at.
Next time he gets pinned I’m not doing shit.
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Not long ago I had to teach someone how to squat with a barbell. He was a handball player and he really got the hang of it pretty quick. Nothing unusual aside from him insisting on using the pad.
What made this laughable was when he suggested that I should throw on some weight since he “already has some unnormal beasty legs” - I really had to hold myself together to not put him in his place by telling him that my girlfriend can squat more and deadlift twice what he can.
… Some people in the gym…
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When I was a young lad in the gym I had the opposite experience. I Was grinding out the last rep on a set of behind neck press, when it was clear I was not going to get it up a lady who trained there stepped up and easily lifted it back into the hooks for me. I was more than a little embarrassed. As it turned out she was a semi pro bodybuilder and had bigger arms than me so I wasn’t too put out. We ended up being good friends and even trained together for a few months after that !!
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You’re a beast Mark. It looks so easy.
And be gentle to the new guys ! They’re making money to/for the gym 
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Woke at 215.8 lbs, looking decent but some slight lower ab bloating. Went over budget for dinner again, also deliberately because I’ve been tired AF recently. Mirror pretty much vindicates this.
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Wrecked today. Seven days of getting up between four and five am, then working pretty much rooted me.
Today’s training
Hand release push-ups and pull-ups (6)
Wide grip bench press, pointer finger on rings
5xbar
5x88 lbs
2x25x127.5 lbs - after the first set I was ready to pack up and GTFO
DB incline press, slot 2-3 on the EFS bench
3x10x60 lbs
Seated BB military press
3x6x110 lbs - the amount of fuckery to set this up…
Plate raises
50 total reps with 33 lbs - 20, 15, 15
DB tricep extensions
10x25 lbs - suddenly too light
2x10x30 lbs - ok, plenty heavy. Fuck.
BB rows
5x8x176 lbs - very strict, kept them light, because this week has trashed my lower back
Crunches
4x25
Took an hour and a half
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I really am fucked (fatigue wise). My comprehension is non-existant right now and my hands are almost shaking. Tonight will be another big feed because TBH I can’t count on a particularly good or long sleep and I’m not deloading for another week at least.
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Is it work, life or just accumulated fatigue from training??
I just realized how awesomely brutal Australia rule football is. What is a good team to follow?
Sitting back with my popcorn. Lol
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Except really good ice cream will come fat; not just carbs.
My hubby is the same. It’s so annoying.
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I know. I’ve been short on fat too 
Woke at 214.5 lbs, looking about the same as yesterday, maybe less bloated.
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Which, BTW, is seriously WTF in a good way.
@adarqui there is a slight logistical issue with shredded wheat, in that I need to use a mixing bowl or my breakfast won’t fit. Discovered that this morning.
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hahaah. Yea, they are enormous. Mine are basically overflowing out of the bowl. Love it. 
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I, too, have that problem. I always need a mixing bowl for my food and instead of spoons i use a shovel. 1st world problems. 
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Woke at 216 lbs, except looking a mite less bloated than yesterday. Still need to shave too.
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