I am 
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Thanks! I was thinking about this looking at your ribs. With the same methods, but different cookers the bark comes out drastically different. Idk the science behind it but itās always cool to see good pieces of meat come out from different cookers!
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I might update more later, but I slept in, got to train
Did 5x8x410 trap bar lifts with strict 1 minute rests and absolutely crushed it. I got in the chins and curls and then shut it down, so Iād have time to finish up Christmas Eve dinner
Bone-in ham and 2 smoked chuck roasts
Merry Christmas Eve all
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How did these come out? Mine are usually hit or miss. Very dependent on the actual chuck roast itself
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@freshyfresh It honestly came out a bit drier than I would have liked, but I think itās because I didnāt have a chance to let it rest properly. Got a late start and the troops got hungry. I also followed some instructions to run it at 275, which got it done in time, but I wonder if a lower temp would have served it better. I DID try out the trick of smoking them with a can full of water in the smoker, which was pretty cool.
My in-laws got me some awesome stuff for Christmas. A Punisher Gym Flag, a Racoon City Police Department āSTARSā shirt (iykyk), a silicone liner for my grease try on my Ninja, some metal meat tearing claws that make me feel like Wolverine, and a new wooden steak plate to eat off of.
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When the residents are evil, you must put this on to protect yourself.
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@tlgains Nailed it!
Just want to keep sharing some photos. Took my plate out on itās maiden voyage.
And I got to hang up my new gym flag
And another meal on the plate
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Lunchtime Workout (1130)
OPERATION CONAN Spec Ops Insertion Phase
Tactical Barbell Mass Protocol Specificity Bravo, Cycle 2, Week 3, Workout 3
WARM UP (rushed)
Hatfield jump squats
Squats w/Bar, 142, 192, 262 and walkout w/312
MAIN WORK
Buffalo Bar Squat
5x8x312
Lever Belt Squat
3x8x265
Axle Strict Press
4x8x138 (rest pause final 2 reps of final set)
Axle bench press
4x8x206
(3) Incline DB bench
4x8x70
Weighted dips
4x8x60 (rest pause final 2 reps of final set)
ASSISTANCE
HLR/BPA superset
3x20/10
1 hour walk w/dog
Notes:
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Still on holiday hours, so slept in and got this done around lunch (fasted through it).
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Squats were positively brutal. Once the weight gets over 300, I feel it, and my lower back tries to take over, which I caught myself doing today. The belt helps, but itās something to be aware of with my squat technique. Iām considering bringing back a wider stance for my competition prep, along with it being a front squat.
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I cut out sets throughout this workout, since it was the last Workout A of the cycle, so there isnāt anything to build up to from here. The lever belts suffered the worst, but given I gave the squats the full work, it worked out.
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Kept the rests strict for the first 3 sets of the squat, but after that I just had to survive the workout. Still kept everything under 2 minutes.
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All the pressing went surprisingly well. Really great to see my strength growing there.
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Right knee is a little achy after this. Iāll see how it impacts tomorrowās workout. Not afraid to tap out as needed.
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Operation Conan Nightly SITREP
KISS in total effect here. Went out to eat, place did burgers to order. It went up to a triple, I asked if they could raise it one more: no problem. I actually brought some butter packets from home, because Iām a baller like that, and used that to top the burgers. Iāve been eating too much pork with that Christmas ham/leftovers, so it was nice to get back to beef.
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Pwnisher is rockin and rollin all nite with the beef burgers.
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Today was Conanās last stand. I slept in, and I was in a weird place with training, where I was excited to tackle the trap bar pulls and wanted to do NOTHING else. I told myself thatās what I was going to do. Warm-ups felt strong, although my right knee is still a little buggy from yesterday, went to pull 440, and right before the pull I felt a very small twinge in my lower back, which had me pause, take another breath, and then go for the pull.
Broke the weights off the floor, but it was moving way too slow. I shut it down, told myself I was just going to do 1 set today, and it was going to be max reps of 425. Pulled one VERY slow grindy rep and just shut it down. Went for a 1 hour walk instead.
Iām overdue for this bridge week, and this week of training was VERY intense, while paired with inadequate nutrition (funny how I donāt eat enough on a week of festive feasting). This actually happened last cycle as well. 4x a week of lifting is just a LOT of lifting when the percentages are running this high. That said, 3 of these 4 workouts were absolutely awesome, but yesterdayās workout definitely took away from todays. Knowing that I could feel my lower back taking over on those squats was a sign that I was going to be in a bad way this morning.
Thankfully, my body doesnāt feel overtaxed. Aside from the knee, Iām pain free and feeling strong. But Iām ready for down time. I fly out tomorrow and return on the 5th. And at that point, Iāll be champing at the bit to train, and Iāll be using some new movements, which will go a long way.
Itās still a day off for me, and Iām planning on getting in some more walking. Itās what I like to do.
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Operation Conan Nightly SITREP
Going through leftovers before the trip. Lots of leftover smoked chuck roast, some ham, a ton of leftover scrambled eggs, grassfed cottage cheese, cracklin, and a little bit of Trader Joeās Mascarpone I bought forever ago with no real plans and suddenly find close to expiration. Iāve had a dollop of it with my past few meals, with it being the holidays, I allow myself a little bit of festiveness and to break my own rules. I also really love this new plate of mine.
Salvaged the day: got in over 3 hours total of walking, and looking at 24.6k steps at this moment. Knee is feeling much better as a result, and body as well. Saint Augustine wrote Solvitur ambulando, āIt is solved by walkingā, and he apparently stole that from Diogenes. Fun fact: St Augustine was the patron Saint of my high school, where I graduated as a top theology studentā¦despite not being Catholic. It was quite the scandal at the time.
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This is my kind of meal!!!
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It was absolutely anabolic! Haha. Its been a great time for feasting
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My biceps got bigger just reading about it!!!
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Travel day, we slept until 0635 and I switched it up by doing some Tabata Burpees upon waking. I was technically supposed to do a TB Mass Protocol conditioning workout, and I felt like that was close enough.
Ate a BIG breakfast at home, since travel food can always get dicey
Typical 3 egg omelets, filled with a combination of smoked chuck roast and ham, which is also alongside on the plate, along with grassfed cottage cheese, pork cracklin and some more mascarpone.
Our flight is already delayed, so weāre just chilling out, but I should arrive in Orlando tonight and be on board the ship tomorrow.
Oh yeah, got the perfect hoodie for a Disney Cruise too
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Final post until I return, but still keeping up some operation conan while traveling
Hotel breakfast buffet. Cold cuts, cheese, eggs and meat, with butter. Went back for a second plate that was heavier on the eggs. Still a light meal, but I have been feasting for so long that the novelty has long passed. Kind of enjoying that.
That said, minus my big breakfast yesterday, my other āmealā was half a bag of biltong at 2100 after a full day of traveling. Wasnāt hungry: just knew I needed protein. Its honestly awesome to be able to painlessly fast these days. Feels like a super power.
I will be back in a week, full of much meat and eggs, along with rest, joy, and family fun.
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Breakfast: 5 dozen eggs
Second Breakfast: 5 dozen eggs
Lunch: 5 dozen eggs
Dinner: 5 dozen eggs
We call this āGaston-Maxingā
Lol enjoy your cruise Pwnisher. Best way to vacation in my opinion.
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Back stateside but traveling home. When I have a keyboard I will write up more, but I DID kickoff world carnivore month by having a 28oz porterhouse on 1 Jan
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Hey Pwn, I hope things are well.
Nice write up and congrats on your submission challenge, and hope you and the family enjoyed the Disney Cruise!
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