You arm in the thumbnail is nuts.
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I bet the PETA folks just loved it too. Lol.
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So much love in the log: thanks folks!
@burien_top_team The biggest tip is to not believe the box: you CAN use regular pellets in a Ninja Woodfire: it doesnāt have to be their particular brand. I was using hickory pellets I bought from HyVee for this most recent round. Beyond that, know that youāll get a MUCH darker smoke compared to a traditional smoker because the Woodfire is so compact. Trust the process: you arenāt burning the food, itās just dark. Plan on having to recharge the pellets every 30-40 minutes: itās a small box that loads up.
@simo74 Itās honestly hard to do an apples to apples comparison because my nutrition was so different back when I did hard style training compared to this. I really wanna do a carnivore Deep Water run to establish a for real baseline here. In general, I feel more recovered because Iām not burning the candle at both ends and blowtorching the middle like I normally do. My hamstrings tend to be the only thing that gets sore, although quads will light up every once in a while. Iām seeing my physique be more shapely though: Iām getting fluffier, but instead of seeing spillover into the love handles and my pecs becoming more boob-like, Iām just getting blurrier.
@QuadQueen It really means so much that you shared that with me: thanks for thinking of me! Absolutely a fun read. The last bit of it especially valuable: itās so funny to me all this concern about how this way of eating could be unhealthy when no one is out there rallying against the standard american diet of low protein highly processed garbage. Eat two bowls of Captain Crunch for breakfast and thatās fine: eat 4 eggs and youāre gonna die, haha.
@taylortooswift Hey thanks man! Itās my good one, haha.
AM WORKOUT (0410 wake up via alarm)
75 KB swings w/55lb bell
2.7 mile walk w/80lb vest at 3.0 pace
80x230 reverse hyper
50 band pull aparts
Neck harness work
BREAKFAST
Long walk w/dog
Notes:
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I was demotivated to accomplish this when I headed to bed last night, but woke up ready for it. I appreciate all the benefits that the walk brings to me, and I know those reverse hypers are really doing me some good in life. The vest still really sucks, and I keep thinking about ditching it one morning, but so far Iām still complying.
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Reverse hypers are having a conditioning effect at this amount of reps.
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I got in a 2 mile walk with my kid yesterday after dinner, and then a near 2 mile walk with the dog this morning as well. Meeting my goals of getting in more walking and more time in the sun.
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Tang Soo Do later tonight. Weāre approaching the summer, and with that comes our āHyung Challengeā, where, among other things, we can come up with our own open hand Hyung (kata in Japan, āformā in English, just a choreographed fight pattern). Iām developing one performed in handcuffs, to try to showcase and come up with an idea of how to use Tang Soo Do in a restrained situation. Lots of knees, elbows, headbuts and kicks used as a defense.
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Some foodporn from last night: triple venison burger with goat cheese, grassfed ghee and sour cream, and a little bit of avocado mayo on chaffle buns
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do you make your chaffle buns with almond flour?
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Absolutley not, haha. Those would be plants. Chaffles are cheese and egg. I use duck fat spray on the waffle maker.
In general, I would avoid any sort of nut based flour. Nuts are not a food one naturally encounters in abundance in the first place: they require an extensive degree of effort to harvest, and the harvest itself would MAYBE be a handful. Youād EARN that handful of them through the work to be able to justify the intake. And then, to turn it into a powder is a very alien way to consume it, and incredibly dense.
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good to know . . thanks for the explanation
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Interesting that even with this type of training where you are pushing past failure a lot, with good nutrition you are feeling more recovery.
This is great to hear, seems like those slabs of stone you built through the years are now getting chiseled and polished.
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@ajb5478 No problem dude! Always happy to discuss.
It really checks out. Since my nutrition isnāt causing me inflammation anymore, I donāt have to ādouble recoverā. Before, I was having to recover FROM the food, which was what I SHOULD have been using to recover from the training, so I was really getting taxed twice. Now, the food just restores me.
Oh geez, I explained way wrong. Iām not saying Iām getting more defined: what I imagine is happening is Iām making the muscles bigger at different/neglected angles. Iāve gotten polished and chiseled before, but this is unique in that, as I get BIGGER, the shape still holds. Before, I had to get lean to accomplish that.
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I understood you well enough and wasnāt referring to a cut, more that you are changing your shape. Play on
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cool about the form. Hands cuffed on back or in front? And are you wearing cuffs during the form?
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bro, it sounds like time for a physique update
@simo74 Much love brother!
@Panopticum Thanks man. Hands cuffed in front. And yes: cuffed DURING the formā¦but now Iām curious as to what the alternative to that wasā¦
And I just posted a physique update
If youāre meaning a photo, then no. āThe goal is to keep the goal the goalā. Once I go down that physique rabbithole, THAT becomes the goal, and right now I just wanna focus on getting in my training and my walking. But I absolutely appreciate the encouragement!
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Feeling is mutual mate. I could be Hawk to your Animal.
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AM WORKOUT (0400 wake up via alarm)
DOGGCRAPP Week 10, Workout A3
Incline Axle Bench
20xAxle
10x136
8+3+2x196
90 second weighted dip stretch w/105lb
Trap bar press
10xBar
7x98
9+4+3x135
90 second shoulder stretch
Incline KB tricep extensions
20x20
10x30
19+5+6x37.5
90 second KB tricep stretch w/57.5lb
Angled NG Chins
7xBW
8+3+3+3(+3 BW dropset)xMiniband
60 second wide grip hanging lat stretch w/105lb
Viking Landmine Row
20x25
10x50
10x75
10x100
5x125
4x150
9x160
5x160
60 second per side DB lat stretch w/115lb
3x10 standing ab wheel
Lateral raise dropset (40x10lb, 40x5, 40x2.5, 40xEmpty Hands)
Notes:
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Motivation was on the low side for this one. Itās the least exciting workout of the rotation Iāve developed. But that works from a training standpoint, because this is an intense week with a squat widowmaker, SSB against bands widowmaker, and a ROM progression pull all stacked in. Still makes it tough to get up in the morning to do it, especially having to wake up slightly earlier due to a schedule adjustment.
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Progressed on reps on the incline press, trap bar press, and KB extensions. Added weight to the rows. The chins are technically a regression, but Iāve actually set up the band to create more tension that before. Iāve put the KB very far out in front of me, so the band is pulling down and forward the whole rep. Iām willing to give this a bit more time to see how it shakes out, and Iām adding sets and dropsets just to keep some form of progression in there.
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Really tried to focus on squeezing the back on the rows and getting the most out of it vs just slinging iron.
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Had enough time to get in those lateral raises, which bodes well on a day like this.
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Because of work, had to cut out the walk with the dog. Tang Soo Do last night was a really solid workout though, so that was a plus.
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Start hands cuffed behind. Do some kicks.
Then go into jumping high knee tuck-switch to get hands in front. Do some cool spinning double axe handle-hammer fist chops.
Break handcuffs. Whatever else you got.
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I was considering this, but I have to do the hyung twice, to demonstrate that I actually HAVE a hyung and am not just improvising the entire time, haha. And that gets a little taxing.
Kicks while cuffed are definitely going to be part of the equation. Theyāre going to be my primary form of blocking.
But given the propensity of my shoulders to dislocate, Iām going to limit transitions from behind the back to in front, haha.
As I was walking back from lunch after undertaking a MASSIVE amount of pulled pork, because my local BBQ place loves me and gives me extra, it dawned on me how, the first time I ran DoggCrapp back in 2010, I was using a cyclical nutritional approach: carb cycling. And this time, Iām doing it again, because even with a carnivore base, Iām employing Jamie Lewisā Apex Predator approach of cycling my calories by means of having 2 days a week where itās Metabolic Drive shakes until the evening meal vs 3 days with a midday meal, and then my weekends which have 3 meals. And for DoggCrapp in particular I feel like a cyclical approach really does work well. 3 days of lifting, 3 days of walking, 2 days of something else: youāve got it laid out where your heavy, medium and light days will fall.
And I also just had a āduhā moment here, considering Justin Harris was where I really picked up the idea of Carb Cycling, and he was also really big on the DoggCrapp scene. So of course it works well.
But maybe thereās a takeaway there from those that are dipping their toes in the DoggCrapp water. Also thing about Skip Hill and āSkiploadingā, and how well that fits into the idea there too.
In general, I feel like a cyclical nutritional protocol makes far more sense than a consistent/linear one. Aside from the biological hackery involved, from an evolutionary standpoint, weād be far more likely to have periods of feast and famine than periods of consistent, repeatable nutrition. And given the body is quite talented at adapting, consistent nutrition works AGAINST any goal we have of transforming ourselves.
I get the appeal of āset it and forget itā as far as nutrition goes, and just calculating your daily needs, doing 1 big meal prep and then just eating according to the equation, but this ultimately seems to be robbing Peter to pay Paul. Whatever we ābuyā ourselves with that convenience becomes very inconvenient when the time comes to try to actually achieve something. Like Justin talks about with figure clients who have destroyed their metabolisms eating too few calories for too long: we eventually have to pay up. Taking the time and mental energy to use a more nuanced approach seems to pay out.
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This is the same thing the Russians found with training load. Consistency worked somewhat, but variation worked better.
When I was looking at all the diet stuff, I was surprised at how many people were pushing the āconsistencyā approach. If training responds better with [controlled] variation, why wouldnāt diet?
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Yup! Our brains want order, but our bodies thrive with chaos. And so many people want to pacify the brain vs the body.
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Where in the world did you find that??
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