Maximum Definition Diet recap
Breakfast was “the omelet” alongside 12.5oz of air fried chuck roast and a sizable piece of beef liver. Trying to up my intake of that.
Dinner was 4 fried pastured eggs and about 8oz cooked of pulled pork. Kinds light, but just going off appetite at this point.
Are you doing two meals per day?
What is your meal timing in relation to training?
Yup: 2 per day, and a 1 scoop protein shake in water in the middle of the night.
I train at 0430, stop at about 0535, and have breakfast at about 0610. Dinner is at around 1700. The shake is about 2300.
That’s an unusual schedule. What works, works.
Thanks for the info.
Eh, I have to be at work at 0730 and I don’t want to lift weights while my family is awake, so it’s what I got.
Always happy to chat dude!
OPERATION PLANET MONGO
AM WORKOUT (0510 wake up via Valkyrie’s alarm)
Tactical Barbell Operator Cycle 1, Week 2, Workout 2
“OXYGEN DEBT 101” (indoor)
4 rounds of
3 minutes between rounds
Chins
1x7, 1x5
Notes:
I discovered I’m actually rowing so hard that I’m moving the rower across the floor of my utility room. I scooted back and almost ran into the water heater. Only I could travel in a stationary rower. I may put down a mat underneath to prevent this in the future.
I’m basing that 25 seconds off of that average run time for master’s sprinters for 200m I looked up. For the first round, I thought it was a little too short, but by round 3 I discovered it was a good amount of time. I can really throw effort into it for that short chunk of time, and get my heart rate up and lungs burning.
Time on the rower has been good to let my stress fracture and plantar fasciaitis heal up. And I’m getting in that pulling volume. Which was also the point of those follow on chins: VERY sub max, but racking up some daily volume.
I woke up surprisingly sore. My lifting training is still having a novel stimulus effect on me. Nice to feel that way again.
Yesterday’s evening walk got a little compromised. My 15 year old pug had a medical emergency. They’re doing well now, but it was concerning for a time being, and we rushed them to urgent care, then got in a little walk while they did some bloodwork. Came away with a bunch of meds. Stress was a bit high from that, Valkyrie and I went to bed early and passed out. Was happy it was my day to sleep in. Still got in my 10k steps though.
Tang Soo Do is on the agenda for tonight.
Noticed a night and day difference in my physique last night from the carb refeed and healing in general. Wild how it works.
You need to put some wheels on that rower and take it around the block. 
Back when I lived in North Dakota and we had the flood in 2011, we DID have some land rowing going on…
45 pounds plates at the front and back of the rower help with that. But I know they sell some mat for that too.
I actually have some sandbags and a weighted vest in that space that I use to weigh down my BAS. I could easily steal some. Smart thinking!
Probably even better! A space appear at some point between the plates (I was using metal plates) and the rower if you go long enough and you start hearing a toc toc sound on every stroke.
Have you ever tried this? I am wanting to try it out but my hands barely fit in the rack w a close grip
Appreciate the link! Nice to see Paul “back then”. That’s not an issue I tend to struggle with. I don’t get elbow pain during the squat, but more that the squat itself will contribute to the gradual accumulation of elbow pain. For me, it’s primarily because I keep the bar so low on my back that it can have a tendency to slide/roll during long sets and I end up having to “catch” it with my hands. When I have more discipline and hold the bar higher, it’s less of an issue. I feel like these shorter squat sets have been helpful in that regard too. Super Squats would always push it to it’s limits. 3x per week for a set of 20 adds up, haha.
OPERATION PLANET MONGO
AM WORKOUT (0400 wake up via alarm)
Tactical Barbell Operator Cycle 1, Week 2, Workout 3
MAIN WORK
Buffalo bar squat (low bar)
3x5x315
ALTERNATE w/
Axle strict press
3x5x163+1 push press rep per set
Sets of 4 chins between sets
(5) Texas Deadlift Bar Mat PUlls
15+6+6x405
ASSISTANCE
4 round circuit of
CONDITIONING
5 minutes low intensity rower
Notes:
Got to bed a little later than usual last night. Just had a lot to get done after Tang Soo Do. Still enough energy to train.
Squats felt easier. Very natural.
On the mat pulls, the very first rep, I was using more hip than leg to break the weight off the floor. Focused on getting my hips underneath my shoulders for the remaining breaks off the floor and felt much better. I’ll need to be disciplined about that.
Got in 1 more round of the assistance than last time. Lower back was getting a little pissy in the second round, but I was able to adjust and get more out of it.
Conditioning post workout is more like a cooldown. Just getting in a little more back work. Which, on that note, with warm ups, I got in 55 chins total on this workout.
Tang Soo Do is on the schedule for tonight as well.
Maximum Definition Diet recap
Breakfast was so good I did it again. First round is 12oz of chuck roast, second round is 16oz.
Back looking huge right now mate. Quality
@simo74 Much appreciate brother! “Planet Mongo” is succeeding!
OPERATION PLANET MONGO
AM WORKOUT (0355 wake up via alarm)
Tactical Barbell Operator Cycle 1, Week 2, Workout 4
“GO RUCK YOURSELF”
Treadmill ruck w/45lb weighted vest
Speed: 3.5
Incline: 5.0 for first 2.5 miles, 5.5 for second 2.5 miles
Distance: 5 miles
Time: 85 mins
9 chins
Notes:
Keeping the pace on the easy side and just pushing the incline. Figure that will be good for my feet, as trying to walk too fast is how I hurt the fascia in my foot previously.
This was a good return to rucking. It’s been a while. According to my watch, I got my HR up to 110 at one point.
Still getting in the daily chins. Had to skip the sandbag yesterday due to weather. Tang Soo Do was a little lower intensity, but I needed that after my deadlift day.
Weighed in at 80.9kg, which seemed more accurate. If I keep on eating the family meal on Sunday, I may make Thursday my more permanent weigh in day, as it’s a little closer to reality, and closer to when I would weigh in for a competition.
Maximum Definition Diet recap
Breakfast was the usual. Dinner was leftovers with 3 leftover scrambled eggs, 5 whites and some tallow alongside a little bit of pulled pork and piedmontese grassfed 93% lean meatloaf. I ended up not finishing the meatloaf: it’s very satiating.
I was watching something on TV with my son and there was a big ass dude on there. I said to my son that he was mongo big and my son just laughed and said ‘yer dad, big mongo’. 
OPERATION PLANET MONGO
AM WORKOUT (0400 natural wake up: 30 seconds before the alarm)
Tactical Barbell Operator Cycle 1, Week 2, Workout 5
MAIN WORK
Buffalo bar Squat (low bar)
3x5x315
ALTERNATE w/
Axle strict press from rack
3x5x163+1 push press rep per set
ASSISTANCE/CONDITIONING
Crossfit “CINDY” WOD
20 rounds of
w/5lb vest
Time: 21:43
5 round circuit of
CONDITIONING
8 minutes low intensity rower
Notes:
TGIF. I’ve been exhausted this week, primarily due to the emotional events with the dog on Monday and then just not really having any breaks since then. We ended up canceling Tang Soo Do last night, since kiddo had a musical performance which, though we COULD have made both events, it would have just been too much stress. Absolutely the right call: went to bed early and slept like I was dead. Woke up feeling much better. Sore in the traps from deadlifts, but otherwise good. I’ve noticed I’ve had a good amount of muscular soreness these past 2 weeks. Part of that is novel stimulus, but I wonder if the two meals along with cutting breakfast from 16oz to 12 on the meat is impacting recovery.
For the last 2 sets of squats, I set the bar a little higher on my traps. I don’t need to go as low as possible, and doing this should put my elbow in a good spot to keep from getting bungled. Still very pleased with the depth I’m achieving, and my knee keeps feeling better with this approach.
Press is feeling heavier than I like, which is most likely a result of my bodyweight dropping slightly. I’m getting leaner and leaner, but I have to ensure it’s not at the cost of muscle.
I was flying through CINDY at the start. I honestly wonder if I’d have better results treating it like a true EMOM and resting at the end of the set to recover, but I’m doing this ultimately to prep for Murph, which is about suffering. 5lb vest doesn’t impact much, but it does restrict my movement on chins, so I want to get used to that feeling. Only a 20 second delta between weighted and unweighted, which is nice.
Realized I didn’t do any KB swings. I’ll have to make a point to include them. They’re good for me.
Got in the daily sandbag yesterday. Today may be canx due to weather.
EDIT: Just saw this on facebook and I really like the look of it. I pretty much never train my obliques, since I’ve been blessed with huge ones naturally and I tend to get a back injury every time I do it (not from the training, but the follow on day, funny enough), but this looks like it may have some promise.
