More Trouble Than I Am Worth: Chaos Is The Plan (T3hPwnisher Log)

Training Training Logs
4539

This wasn’t to me, but you might dig this challenge from Brian Alsruhe

I know this isn’t the confession thread, but I had SOOOOO much pulled pork at my work’s BBQ today…and it was SO worth it. I fasted up until that point, and doing it after that outstanding squat workout this morning as about the most anabolic thing I could have done.

Funny exchanges there. Someone saw my gigantic plate of nothing but meat (no bread for sandwiches, no sauce, no sides, etc) and said “You’re going to get the meat sweats if you eat all that!” I just said “You don’t know me very well.”

Had another person that said “Can you eat THIS stuff? I thought you lifted. Don’t you have a show coming up?” I said “Do you REALLY think that MEAT is BAD for getting big and strong?” He paused and I went on “Allow me to give you a quick crash course: it’s AWESOME for that”

Also had a dude that went to the same BBQ place I went to for the Wagyu Beef Ribs I posted about a while back

image
image768×960 159 KB

He said “Hey man, I got a question for you. I got one of those beef ribs, ate it and I got SO sick, but I saw you ate like 3 of them”

That was the end, so I said “Hey thanks man. …that was actually a statement rather than a question”

Then he went on “HOW did you do that?!”

Been a good day. I’m really just feeling myself today. I was getting lots of cat calls from vendors when I was on my cruise, calling me Hercules and Mr Muscles and stuff like that. I used to get that all the time, and then it went away for a while. It’s nice to be me again.

16 Likes
4540

Great day. Slept until 0730, got up and did 5 rounds of 15 prisoner squats and 10 push ups, amazing breakfast, short walk with the dog, and then we had some LEGIT Hawaiian local BBQ at a place in Lincoln NE, which is an hour drive an absolutely worth it.

image000000(10)
image000000(10)1200×1600 255 KB

I had 2 bone in pork chips, my wife’s kalbi ribs, and a small bit of chicken katsu and BBQ chicken. Just felt like when we used to date and I’d visit her in Maui. So good for the soul.

Got in this axle pull workout

(4) Axle Mat Pulls
9+5+4x406+chains

Had a little issue with the straps, but was still a solid workout

Soon afterwards, kiddo and I went on a 2+ mile walk. Great time together: lots of talking, lots of bonding.

And then went to our favorite local BBQ spot for dinner, wherein I got some great pork ribs.

Which completed one of the best BBQ weeks ever: Texas Roadhouse ribs on Monday, pulled chicken for lunch on Wed, that massive BBQ at work on Friday, and double BBQ on Saturday. It does not get more anabolic.

15 Likes
4541

All the food lately has been amazing.

1 Like
4542

@bigpappafrance Thanks man! No doubt about it: delicious AND anabolic: found the holy grail there.

Slept until 0730, got up and did my 5 round workout, wonderful breakfast cooked by the Valkyrie, got in 125 more push ups before leaving the house

Lunch, got 5 burger patties and 2 slices of swiss from Culvers. I only ordered 1 slice, but never correct your enemy when they’re making a mistake.

Got in my weekly “sprint” workout: Axle Grace

3:24. Not a PR, but a good return to form, and this is EXACTLY what I have in mind with that “paleo blueprint” idea. I got in 3 lifting workout, 3 walks, and 1 sprint this week. I’m gonna do my best to not just because a Grace master, but this absolutely broke my lungs and I was tasting copper when it was done.

My kiddo told me they REALLY wanted to do Texas De Brazil for Easter this year, because my Valkyrie has to travel out that day and it’s just gonna be the two of us. Meanwhile, the Mrs has still graciously offered to make a turkey on the SATURDAY of Easter so we can still have a pre-easter feast. Which means it’s going to be an AWESOME feasting season come next weekend!

11 Likes
4543

I’ve hit this level with my neighborhood food truck too. I was ashamed on Sunday when I walked by his truck for some lobster… even tho the two days prior I had ordered over a lb of meat for myself. I’m absolutely addicted to the pork belly burnt ends tho and eat them like chips. $28/lb chips.

1 Like
4544

@dchris Oh man, no shame needed for that, haha. I like to think of it as supporting local businesses!

Double update: Trained yesterday evening and then this morning

25 Mar PM WORKOUT (1730)

DOGGCRAPP Week 3, Workout A1

Weighted Dips
20xBW
10x30
5x55
4x80
7+3+3x115

90 Second dip stretch w/115

KB clean and strict press away
15x22.5
10x32.5
14+7+6x24kg

90 second shoulder stretch

Super Close Grip Swiss Bar Bench
10xBar
10x115
3x165
7+4+4x175

90 second tricep axle stretch w/105lbs

Weighted underhand chins
5xBW
7+4+4x15lb

80 second hanging stretch w/105lbs (tapped out)

Low handle trap bar lift
10x175
10x225
5x315
13x415

45 second per arm DB lat stretch w/115lbs

3x10 standing ab wheel

26 MAR AM WORKOUT (0418 wake up via alarm)

40 minutes of walking up and down stairs w/45lb weight vest
90x180lb reverse hyper
50 band pull aparts
2 rounds of neck harness w/55lbs
Lateral raise dropset

Notes:

  • On Monday morning, I got up about 6 minutes before my alarm went off and found myself just wanting to sleep more, which is rare for me so I leaned into it. Thankfully Mondays allow for evening activities, so I was able to train. Additionally, we moved our family meal to Monday this week, so I actually got this training done after having eaten 1.5 grilled cheese sandwiches (one had some beef bacon in it too) on homemade sourdough and 3 of my wife’s cookies with some local honey, so it was pretty nutso to be training with some carbs in my system. Practically cheating.

  • Beat the logbook all around. Went with more weight on the dips, chins and trap bar, and got more reps on the KB and swiss bar. On the trap bar, I actually added 10lbs AND 1 rep from my previous attempt, so that was great. On the dips, I felt a real solid pump…in the triceps, but I’ll take it. I structured this day so I had a tricep heavier chest movement and a chest heavier tricep movement to create a little balance. And the pec stretch was the best I’ve had so far: really figuring that out.

  • Felt a great pump in the shoulders on the KB presses. Really solid movement. On the chins, did not run into that tricep fatigue issue.

  • Tapped out on the hanging stretch for the lats. I need to strap in just a little bit better next time.

  • The workout itself was broken up a little. I did the dips before dinner, ate, came back and got everything done through the chins, at which point my wife and kid came back from an errand they were running, so I helped unload the car and then finished up the pulls. Total time was still pretty quick though: figuring stuff out.

  • This morning’s training was another adaptation. Fully intended to walk with a vest outside, but we got some late year snow flurries (tolerable) paired with wind gusts that take siding off of houses (not tolerable). It seemed too stupid to go outside, so I strapped on a different vest of mine (I have 3…and problems) and went walking up and down my basement steps for 40 minutes. Definitely achieved the objective: it was low intensity but super not fun. From there, took care of some odds and ends. I actually had some more time after the neck harness and could have absolutely gotten in a 10 minute conditioning workout…and decided I just simply didn’t want to do that. Finished off with lateral raises instead. I’m embracing these moments and listening to myself when they happen. Leaning off the throttle has been good for me recently.

  • Tang Soo Do is on the schedule for later tonight.

13 Likes
4545

This:

And this:

Are so good to hear, sounds like you’re in such a great place in both training and diet right now.

I’ve not strapped in yet, but you’ve got more on the belt and held on longer, it’s an unpleasant stretch, I can only assume straps make it more so (by virtue of increasing time and weight capacity).

1 Like
4546

Thanks so much man! There’s been a LOT of healing over the years. It’s funny: I never caught COVID, but I was very much impact by it from the second and third order effects, and as the world heals from it, I find myself doing the same. And I’m so glad I COULD do that: I have so much more of my life ahead of me, and to spend it being sick would be miserable.

Straps are definitely a game changer with that hanging stretch. Without them, it’s a great grip exercise, but with them you really just stretch out the skeleton.

2 Likes
4547

Interesting how that manifested in you, nice to see that you’re self aware enough to catch it and break from it because as you said, it would suck to spend life sick and miserable, particularly when it’s within your power to change.

Haha sounds delightful, I’ll give it a go!

1 Like
4548

Dude, it’s amazing how fitting this song was for the situation

“Do you know how far this has gone?
Just how damaged have I become?
When I think I can overcome
It runs even deeper”

I didn’t realize just how much healing I needed until I started. I legit FORGOT what healthy felt like. And happy for that matter. I broke down in my truck crying about a year ago because I REALIZED I was happy…and that the feeling was so alien to me. It’s really taught me to just appreciate everything. Which actually leads nicely into this

Here’s a great “non-scale victory”. My work ran super late today. I missed Tang Soo Do, my wife and kid had to go without me. Our dinner plans fell apart as well.

Normally, that would have been the perfect excuse for me to grab some fast food on the way home. I’d eat it in front of the couch because I “earned it”

Instead, I knew I had some venison thawed out because I was going to make burgers tomorrow…so I made burgers today!

20240326_183801
20240326_1838011920×1440 531 KB

Those are just glorious. 1lb of venison and 1 egg white, with some redmon’s salt.

I used some egg white wraps to make them burger—y. And paired it with 200g of egg whites and 1 whole egg.

20240326_184006
20240326_1840061920×1760 314 KB

And while it all cooked in the air fryer, I was able to wash the dishes and get the dishwasher loaded. No feeling sorry for myself: just getting after it.

12 Likes
4549

AM WORKOUT (0418 wake up via alarm)

DOGGCRAPP Week 3, Workout B2

Axle Curls
10xAxle
10x43
10x53
12+5+4x68

70 second bicep stretch w/axle against light bands (tried something new, didn’t quite work)

Axle shrugs against bands
10xLight
10xAverage
14+9+7xStrong

90 second axle stretch w/average bands (rested head against SSB)

Belt calf raise
10xBW
10x30
12x55

90 second loaded calf stretch w/105lbs

SSB Good Mornings
10xBar
10x98
7+4+2x148

90 second hamstring stretch w/double 24kg bells

SSB Front Squats
10xBar
8x115
4x135
4x185
6x245
17x195

90 Second quad stretch

BREAKFAST

Short walk w/dog

Notes:

  • My right forearm has been pissy for a little while now. The axle curls bugged it a touch, but I was able to get a solid pump. This second round has proven pretty good in that regard: knowing what I’m doing allows me to focus on how I’m doing it, and I’m really trying to focus on the pump where I can. The forearm pain isn’t like when squats would aggravate it: most muscular than connective.

  • Always happy with the decision to prioritize traps over forearms. Just feels better. My calves were already pretty sore from those stairs I did yesterday, so that might be a little hidden gem there. The calf raises themselves were far too light: definitely need to up the weight next time.

  • Really focused on the stretch with the GMs. They were intense. Could feel my abs really tense up and cramp at one point.

  • Pleased with the Front Squats. Really strong effort on them, especially in this low calorie state. I didn’t fail on the widowmaker like I prefer to, but I distinctly felt the sensation of my soul trying to escape my body once I reached the top of the 17th rep, so I let the wobble hit me and then racked it.

  • Another successful day: I either progressed on weight or reps in all movements. I tapped out on a few stretches, so I’ll need to sack up a little more. This day also ran longer than I’d like: the calves are a time sink. I need to factor that in.

  • Weather was good enough for a short walk. I have Friday off, so I’m going to lift again tomorrow and then get in whatever activity I can over the weekend. The Mrs goes on a business trip on Sunday and comes home late Friday evening, which typically means a work week where I go full Velocity Diet since I won’t have anyone to eat lunch with.

11 Likes
4550

I’m crossing my fingers that this will be me one day.

1 Like
4551

@boilerman It’ll happen for sure dude! You’re off to a great start as a dad: setting a fantastic example.

AM WORKOUT (0418 wake up via alarm)

DOGGCRAPP Week 3, Workout A2 (1 day earlier than usual due to schedule)

DB flat bench

20x20lb

20x45

12x70

16+5+4x90

90 second weighted dip stretch w/105lbs

Behind the neck barbell press

10xbar

10x65

10+4+4x115

90 second shoulder stretch

Close grip axle bench lockouts

10xAxle

10x136

3x186

7+3+3x206

90 second weighted tricep stretch w/105lbs

NG chins

5xBodyweght

5x1 chain

7+4+3x2 chains

90 second hanging lat stretch w/105lbs

(3) Axle Mat Pulls

3x176+chains

1x176+chains

8+4+4x406+chains

30 second DB lat stretch w/115lbs

1x20 standing ab wheel w/10 second plank on final rep

BREAKFAST

Short walk w/dog

Notes:

  • This day ran pretty long, and I attribute some of that to how long I fumbled around with loading the DBs. I need to get a little quicker there. The DB benching itself was pretty solid, and I saw progress in all movements (the chins just barely).

  • Tweaked something in my left trap on the second set of BtN pressing when I went to put it over my head at the end. Went with a walk-in rerack after that.

  • Very pleased with my performance on those axle mat pulls. I was making a point to put the weight down very gently, as my wife was still sleeping, and that meant a very strong eccentric load. Straps were perfectly set up for today. My grip was a bit too narrow on the first set. This is a great way to integrate the ROM progression with DoggCrapp.

  • Ran late enough that I got a little creative with the ab wheel.

  • Tang Soo Do later tonight, assuming my schedule doesn’t explode, then I got a 3 day weekend.

11 Likes
4552

Slept until 0730,

10 rounds of 15 prisoner squats and 10 push ups. 70 more push ups to cap.

2 mile walk

60 minutes of mowing the lawn

3 Likes
4553

With the amount of training you do, whats your meals like when maintaining

4554

Instead of eating a cow daily, he eats a calf.

1 Like
4555

@bigpappafrance I honestly pretty much never engage in maintenance these days: It’s either feast or famine. I did a pretty extensive write up about my current approach here

I’m honestly training quite a bit less than I was previously. I’ve lost my appetite for that for now, which is most likely for the best, as I’m finding myself growing quite well with the reduction. Supercompensation: who knew? Haha. Once this wave ends, I’m sure it will be back to the insanity.

@tlgains Like some sort of unique approach to Milo of Croton, haha. I DID about take down a whole turkey today, compliments of the Mrs.

Today was a great day for activity. Got up at 0730, got in 6 rounds of 15 squats and 10 push ups, breakfast made by my Valkyrie (2 omletes made with 2 whole eggs and an egg white, with venison and grassfed cheddar/ghee, along with bacon, a grassfed piedmontese hot dog, and some grassfed cottage cheese, just absolutely anabolic), took the dog for a .25 mile walk, then took my kid to musical theater, and while they were doing that I got in a 2.5 mile walk with my 80lb vest.

I legit think a parent called the cops on me, because when I was done, I went into the theater, asked to use the restroom, and when I came out I saw a parent talking with two police officers who all gave me a look before I sat down to wait for me kid. Honestly not the first time I’ve had a run in with the law from working out, haha.

After that, came home and the Mrs finished whipping up a pre-easter feast, since she’s leaving tomorrow and won’t be here to enjoy it with us then. We did like a mini-Thanksgiving, so I got to eat ALL the turkey. This was plate 1: drumsticks and all of the skin from the bird

20240330_132103
20240330_1321031920×1714 287 KB

I had another plate that was a lot of dark meat, all the leftover bones, and a turkey wing. Got some great leftovers to look forward to.

After doing the dishes, I did this workout

5 minutes of burpee chins (56) into 5 minutes of burpees (51). My goal was to match burpees with burpee chins, kinda like negative splits. It did not work. So now I have a goal to chase.

Soon after that, family went for a 3.25 mile walk.

This is an absolutely perfect day summed up. Lots of great food, lots of walking, and a “sprint” workout.

I listened to an awesome podcast while I was walking with Dusty Hanshaw, hosted by Jon Andersen and Nick Best. It also had Akim Williams as a host…but he’s really not, haha.

@alex_uk @TrainForPain @davemccright I feel like you’d all dig this. May also interest @jdm135 with the rest pause approach right now.

13 Likes
4556

Thanks for the tag! I’ll check it out. I like Dusty. He comes off like a blue collar hardworking guy to me.

Hilarious police story!

3 Likes
4557

The weight vest has earned me some funny looks too. Especially when i happened to wear a shirt with an American flag on the shoulder, looked super “tactical” i was embarrassed haha.

2 Likes
4558

@TrainForPain Blue Collar sums him up real well. He’s SO big on the basics: it’s so refreshing.

@jdm135 I WAS sporting my punisher shirt after the fact with my tactical dadmode cargo shorts, so there’s that, haha. It’s funny of all the sketchy things out there, people freak over a weight vest.

Final day of the weekend, got up early to celebrate easter, light breakfast of 3 sunny side up eggs with a small bit of leftover turkey, got in a classic conditioning workout of “TABEARTA” for my weekly sprint

And immediately went for a 2 mile walk with the kiddo and dog afterwards.

Fasted until 1400, then did an hour of solid eating at Texas De Brazil, our second Easter feast. Enjoyed many much servings of red meat. Incredibly anabolic, and once again I had the pit boss come up and ask me just what it would take for me to leave, haha. I actually managed to NOT eat like a total a-hole and walk out NOT feeling physically ill. So that’s a win.

And I could not be more primed for some DoggCrapp tomorrow. That Dusty Handshaw interview I listened to really spelled a lot of things out well. I’ll have to write down my thoughts sometime.

14 Likes