Cumming fast is a genetically superior trait, developed by those with a long lineage of bedding women quickly.
You gotta get in and get out fast when there’s a sabertooth tiger sitting right around the corner.
Guys that nut fast are the true Alphas. Never let anyone tell you otherwise.
HIIT/Traps
Bent Over Seated DB Shrugs (Muscle Round)
6x90ea
6x90ea
6x90ea
6x90ea
6x90ea
6x90ea
Trap Bar Farmer Carry
40pace x225lb
1min
30pace x225lb
1min
20pace x225lb
30sec
10pace x225lb
Stationary Bike
5mins LISS
10mins HIIT (1min on 1min off)
Treadmill
10mins LISS
Dropping carbs to 125g/day.
RIRO PPL
Push a Week 4
Calves
Close 28x445
Incline Hammer press 6-10 reps (3 drop sets).
9x315
7x315
3x315
5x285
4x235
4x185
4(+partials)x135
Low Incline db fly press+db Inc press 8-12 reps (failure with fly press > failure db Inc press. one set. Count fly press only).
18,1x60
Over head db flies 15-20 reps
(fail Shoulder Flye > fail OH Press. One set. Count OH Flye only)
20,3x50
Machine lat raise (3DS)
18x125
6x95
5x80
5x60
Machine Triceps Ext (rest pause)
21x100
11x100
7x100
90* cable push downs 10-12 (20-25 widowmaker last set)
12x60
20x50
Yesterday: loaded all carbs (rice) to evening meal because “off” day.
Today: loaded all carbs (banana, pineapple, bagel) to pre/intra workout because weights today.
I may stick with this.
I’m eating 250-300g protein daily and it feels like my body is telling me it wants more protein. Is that weird? It feels weird.
I dont know, but Dan John’s advise is usually - Eat more protein
Even when hitting 250-300g daily though?
I opened a discussion with coach and others on a different forum, so far the consensus is to keep protein as it is now. More protein will reduce the deficit.
Will follow up if plan changes from current.
P: 250-300g
F: 50-60g (mostly trace)
C: 125g
Its hard for me to answer this as I rarely ever cut and am definitely not as lean as you. Also I would usually just say, listen to your coach.
I just know that for me when I am feeling under recovered I add a little more protein.
I am a little lighter than you (about 200) and not at lean, my protein at the moment is around 300. So not that different, I will increase it over this 6 weeks if hypertrophy training to around 350 as the soreness builds.
RIR0 PPL
Pull A Week 4
Machine Low Rows 6-10.
11x405
9x405
7x405
no rest
Horizontal Machine Shrugs 6-10.
18x405
CG lat pull-down 6-10 (triple drop set).
12x210
6x210
11x170
6x150
7x120
8x100
Dante row10-15.
10x120
no rest
seated cable row.
5x120
Reverse Pec Deck 12-15 3DS.
20x100
8x80
7x70
8x60
minimal rest
Low to High Face Pulls
21x70
CG EZ Curl (Rest-Pause)
21x60
8x60
5x60
Abs
No time
Turning up the dial on weekly workload; i wont know how much i can handle if i don’t push myself to find out.
Legs are still knackered - have to figure something out to help them recover. I’m not sure they’ll be ready to train in 2 days if not.
Was looking good in the mirror this morning though.
How much walking or cycling or even body weight squats are you doing. Any type of low impact movement that flushes blood through the muscles should help. That and lots of water and protein.
Walking: a good bit, could be more if weather was more cooperative.
Cycling: only on cardio days.
Bodyweight squats: 0
Will be spending time today on active recovery. Good suggestions!
Legs ended up recovering fine.
RIR0 PPL
Legs a
Week 4
Adductor 8-12 (3 drops sets).
15x101
9x101
8x101 (18)
9x79 (14)
4x67 (12)
3x56 (10)
Calves.
Close 30x445
Wide 18x445
Leg curl 6-10(60 second static hold).
Did not perform, Hamstring in recovery
Leg extensions 12-15 (rest pause on last set).
12x260
8x260
9,5,3x200
(Holy fucking Quad pump, theyre hard like a rock and not in the sexy way)
Sissy Hack Smith squat 12-15 (widow maker on last set )
10xBW
21xBW
(Quads still murdered)
Machine rdl 4-6 (no intensifier).
8x405
7x405
GPP
Torque Tank M4
Push 100% 20yd x180lb
Push 100% 20yd x180lb
Push 75% 20yd x180lb
(Was planning to do 2x 20yd sprints down to 0% resistance. Did not complete, my lungs are dying)
Performance increased on everything. Significantly in some areas. GPP broke me off, which it was supposed to (not part of the program).
RIR0 PPL
Push B week 4
Machine Decline press 6-10
16x315
9x315
6x315
x315
5,3,1x225 (5s in the hole attempt lol)
Cable fly 8-12
23x45
18x45
9x45
Machine Shoulder Press 6-10
High Face Pulls (Flared Elbows)
Skull Crushers 8-12 +3DS
Dips 8-12
Calves
Stopped logging halfway through. Lifting turned into therapy.
Last week was fucking dogshit. I almost blew up my marriage and I’m still halfway to doing it.
I went off diet pretty bad for a meal yesterday. Whole box of protein pasta and parmesean. I ate my feelings like a shithead.
You’ll have to excuse me of this is off the mark as I don’t know the situation, but this seems out of character from what I gather of you from your posts, I know you’re currently on cycle (DHB and deca?) any potential that this combined with trying to reach single digit bf could be causing you emotional processing issues - less patient, more irritable, more irrational etc?
I’m running a very low dose of NPP so I’m doubtful this plays a role.
DHB is new, it’s possible.
Diet is probably not related - I’ve run steeper deficits before and not been this hard up.
I’m sitting down with the woman tonight to clear things up. I’ll be pulling DHB if I feel any of this by next week.
Not making any marital changes on blast.
RIR0 PPL
Pull B Week 4
Hammer pull down 6-10.
225lb
Chest supported hammer strength rows (hit failure with flared then hit failure with elbows tucked, one set).
405lb
Rack pulls 4-6(no intensifier).
405lb
Reverse Cable Flyes 8-12.
35lb
SA db Preacher curl (hammer) 8-12.
35lb
Cable curl 8-12 (fail step back, fail step back, fail step back. triple drop set on last set)
100lb
Going to stop logging sets and reps for a bit and refocus on rep/set quality. Logging weights only.
Exercise order all fucked up, did rack pulls first and I’m pretty sure all performance drop was related. Will monitor, was feeling flat going into this.
Curls due tonight.
Good news is I’m looking leaner everywhere and weight is dropping. Progress Pic due soon.
Spoke with the wife, things are okay but we have to sort some stuff out. For all the risks marriage has, I’m not okay with settling for less than awesome.
If you’re up for a bit of expansion I’d love to hear it, do you mean this in regards to your expectations of your wife in marriage, or you as a couple, or you as an individual in marriage?
What does awesome look like for you in marriage?
Not prying, just thinking that this is important stuff to think about and it’s great that you don’t just go through life/marriage without being intentional.
All 3. I am my own individual person with my own interests, so is my wife.
I have a very traditional view of male/female relationships - the kind that would get me cancelled publicly. I was going to write more here, but I’m going to start losing friends if I put this out openly.
(10% change I gain a shitload of followers, but I’m not here for that)
-I protect, I provide, I chase my mission(s) in life.
-My wife happily follows my lead, makes my house into a home, and compliments my life.
Appreciate this:
I’d count myself the same here and so does my wife (and assuming since you said your wife happily follows, yours does too). Which makes me particularly interested in this:
Not sure if that violates the first quote, but it’d be interesting to know the divergence between where you are and where you want to be, and what you intend to do about. (Obviously recognising this may not be a conversation you want to go any further on).
Very interesting conversation and take on the dynamic, I’m not only conservative in my view of relationship dynamics but also in my view of marriage, happy to carry on the conversation in private, but again understand if given my views above that wouldn’t be a conversation you’d want to pursue, I’m happy to delete my comments here as well.
Ab twister
12x145lb
10x145lb
Cardio (fasted)
30mins
2 week progress pic (green is new)
RIR0 PPL
Legs B week 4
Db leg curl 12-15
Starting back up next training day.
Adductor 6-10
101(Machine max)
4 sets
Calves
Hack squats 6-10
585
4 sets
Db rdl 6-10(no intensifier)
120ea
2 sets (lower back cramping hard)
Walking Lunges
40lb
2 sets
Fuck me I’m feeling depleted. Recovering between sets took a lot longer but strength didn’t drop.
