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

Training Training Logs
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Maximum Definition Diet recap

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Breakfast is a little different upon my return. I’m cutting down on the fat while I dry out from my cruise, so there’s no tallow in the eggs, nor any on the meat. Meat is 16oz of piedmontese grassfed beef kabobs.

For dinner, I made “carnivore loco mocos”, with the base being an omelet of 5 egg whites and 1 whole egg, with 2 1/3lb grassfed beef patties from Costco, topped with 2 pastured eggs and then some au jus from some French Dips we picked up on Sunday, in place of the beef gravy.

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Man! Nice write up! I am happy for you. You seem to have had a really great time with your family.

I agree with you about food quality in Europe. I was in Azores and Madeira just 2 weeks ago. Eggs, dairy and beef were so good. When we came back home, I cooked scrambled eggs for breakfast as I often do and my girlfriend told me: “Next time, can you do them like during our vacation? They were really good.” I told her that I was doing them the same way but the eggs and butter were so much better there and that it was probably impossible to do the same here.

Same for beef and dairy, the default is grass fed there. That’s it. There is no other option. It was fascinating to see the houses too. Nobody has a lawn. They just grow fruits and vegetables around the house. It’s hard to find bananas at the grocery store because everybody just pick them in their yard.

We looked for some sliced bread to do sandwiches to bring on a hike and could not find some. Just fresh bread.

That shoulder circuit looks awesome!

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@Hugo_Fillion Appreciate the kind words dude! That scrambled eggs story is awesome. Goes to show the difference quality ingredients make. My wife had a similar observation on eggs as well. For the most part, she just goes along with me on my wild nutritional adventures and doesn’t really “get” the difference, but when we switched from grocery store eggs to pastured eggs she told me how much she hated to admit just how much better they were, haha. And she noted the same thing about the pork products in Italy. Her mom was an Iowa farmer, and they’re VERY particular about pork, and for the most part she can’t stomach the stuff we grow conventionally here in the states, but everything in Italy was incredible.

That grassfed by default thing is also always a laugh when trying to explain it to people overseas.

Glad you dig that shoulder circuit! I used it to get to my strongest press of all time, and wrote about it in my e-book. It’s supposed to be done for 6 sets total (2 sets with each implement), and that will be my goal once I’m a bit acclimated from my time off.

PM WORKOUT (1230)

Tactical Barbell Operator Cycle 2, Week 1, Workout 3

MAINWORK

SSB squat
3x5x285

ALTERNATE W/

Axle strict press from rack
3x5x143+1 push press rep per set

(6) Texas Deadlift Bar mat pulls
15+5+5x425

ASSISTANCE

Circuit superset (no rest) of

Axle curls
3x10x53
1x8x53

HLR
2x10
2x8

Band pull aparts
1x70

Notes:

  • My 15 year old pug passed (Yoshi) away last night, peacefully in her sleep. Work was awesome and gave me the day to grieve and get her affairs sorted, but in turn we didn’t sleep much after we confirmed she has passed at around 0155, so rather than train at 0400 I slept in and got this done around lunch time. Kept it to the bare essentials, since the Valkyrie is still home and I want to be near her. This is pretty much how this day will run in the future anyway, I just intend to include more assistance work, and to perform chins in between sets of main work.

  • I DID get in 40 reps of chins during the warm ups.

  • Despite the circumstances, this was actually an awesome feeling workout, most likely because I got to train later in the day when I was more limber.

  • Those mat pulls feel better and better each week. Specifically how I’m starting the pull with a leg press and finishing with a hinge, compared to my old injurious method of hinging from the start. As much as I hated pulling with the trap bar, I’m certain that helped regroove that pattern.

  • Tang Soo Do last night was a decent workout, but we’ll be skipping tonight.

  • Rest in Peace girl

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Pictured with steak and eggs, which I made for her 15th birthday

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Aw man, sorry to hear that. 15 years is a good life for a dog, and I’m sure with you she got to walk about a million miles.

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Much appreciated man. You’re absolutely spot on too: we went on a TON of walks together. I had her documented in the log as my “wolf” during my Conan run of “Chaos is the Plan”. She had to stop walking about 4 months back, which was a sad day for us all, but she was still spoiled to the end.

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Very sorry to hear about your loyal wolf, mate. 15 years is indeed a solid innings, and we all know she enjoyed the best life you could offer her.

She’ll be waiting.

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Oh what a sweetie! That little white face - heartbreaking.

I’m so sorry for all of you.

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Very sorry to hear about the dog passing. 15 years is a long time so I am sure you have some great memories that will live with you for ever.

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Sorry for your loss dude. It’s always tough to go through that

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I’m sure you’ll remember the good times you had with your 4 legged kid. Condolences on Yoshi’s passing.

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Rest in peace Yoshi.

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Condolences on your pup.

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Tough loss brother. You know that the pups won’t last forever, but god it never makes them moving on any easier. My condolences to you and the family

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Sorry to hear that. We have a pug/beagle mix we adopted from the humane society 16 years ago. She’s still with us and her estimated 17th birthday is in October. She’s black just like your Yoshi and has the same white on her face. She doesn’t move around much, but I think our two year old Pit rescue put some spring back in her step. There are days we look at her and wonder ‘How are you still alive?’

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Really appreciate the outpouring of support ya’ll. We had a lot of good memories: great to look back on them.

I didn’t do a recap yesterday, so I’m going to post 2 days of meals. I’m actually including one of my “with carb” meals here, as we went out today to celebrate Father’s Day, since I was flying home on Sunday.

Yesterday’s breakfast and dinner

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3 whole eggs and 5 whites, and then 9oz of turkey breast and 6oz of salmon, along with some beef liver.

We did a piedmontese grassfed 93% lean meatloaf for dinner, so no photos of the meatloaf, but included the eggs covered with meatloaf drippings.

Today’s lunch and dinner (fasted through breakfast)

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Lunch was a full gyro, including pita, sauce, onions and tomatoes, and then “chicken riganato”, which was my first time ever having it and it was absolutely delightful. I also had about 1/3 of the potatoes on the plate…primarily because my Valkyrie got to the rest before I had a chance, haha. “I thought you didn’t eat carbs?” But I also had about 1/3 of the extra pita that was included, along with all of her tomatoes (she’s not a fan) and some residual tatsiki sauce.

Dinner was 2 omelets with 3 pastured eggs, some wagyu grassfed tallow, low fat jarlsburg swiss cheese (deviation) and leftover meatloaf, alongside 3 slices of pancetta that we picked up from a local Italian deli…because now that we’re back stateside we’re hooked on the good stuff. Whole family loved that pancetta: we got a hit on our hands.

No specific training today. Federal holiday, we had the day off and did a lot of fun things together. Got in a nice walk in the sun at 95 degrees, looking at about 20k steps today, and got Tang Soo Do this evening.

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Sorry to hear about your dog. Losing a pal is devastating.

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@Friedrich Much appreciated dude. It’s been awesome celebrating her memory.

AM WORKOUT (0400 wake up via alarm)

Tactical Barbell Operator Cycle 2, Week 1, Workout 4

MAIN WORK

SSB Squat
5x5x285

ALTERNATE w/

Axle strict press
5x5x143+1 push press rep per set

ASSISTANCE/CONDITIONING

Crossfit “Cindy” WOD

20 rounds of

  • 5 chins
  • 10 push ups
  • 15 squats

w/20.4lb vest

Time: 23 minutes flat

Notes:

  • Cut out any additional assistance work, as the Valkyrie was heading to work early and I wanted to see her before she left. Truthfully, I was wiped out after Cindy anyway, and all I was really going to manage was some band pull aparts.

  • Heat was a big factor. We’re starting up a heat wave today, and it was beating me down in the garage. I FLEW through the first 8 or 9 rounds, but started hitting a slump after that.

  • Upper back was quite sore, and lower back was a little stiff. I’m sure that’s a result of deadlifting for the first time in 3 weeks. This entire week has been a re-introduction back into training after the hiatus. “Softening up”, ala John McCallum.

  • I could tell my SSB squat was becoming very “Conan approved” ala Jim Wendler. Which is to say, I’m relying more on my back to carry me through vs my legs. Given this is my strongman prep cycle, that works totally fine for me, but also cements my idea that I should rotate between SSB front squats, buffalo bar and SSB squats as I rotate through cycles of Tactical Barbell. I really dig the idea of that approach. I’m far less married to particular movements these days, and I’m realizing the benefits of the different movements AND the benefits of not staying with one movement for too long. My last cycle with the buffalo bar demonstrated to me that I still “got” that low bar when I want to use it, and coming back to it every few cycles will help maintain that.

  • On a similar note of rotating approaches, this week I’ve gone pure lean meat for breakfast (minus yesterday, where I fasted through breakfast), relying primarily on turkey breasts, with 1 day of canned salmon. This was primarily in an effort to “dry out” after 2 weeks of travel eating, but I’ll say I’ve enjoyed the experiment. I definitely don’t have the “dog with kibble” effect as I do when eating fattier meat at breakfast, but I am certainly still satiated. Possibly even moreso, because you can only eat so much dry turkey breast before you decide “I don’t really want to eat any more of this”. Walking away from the high fat meal, I was full and happy, whereas walking away from the lean meal I’m full but still “on”: alert and “lighter”. And I know, from an energy intake perspective, I’m taking in less with the leaner meal vs the fattier, even if portion sizes are equated. I’m considering re-introducing the “Feast, Famine and Ferocity” approach to coincide with Tactical Barbell’s “OMS” (Operator-Mass-Specialization) model, in that I’d have higher fat breakfasts during Mass and Specialization phases of training and leaner breakfasts during Operator blocks. And, of course, this is combining with the “Maximum Definition Diet” as well, because I tend to just blend everything together, which would mean 1-2 carb meals a week as well, and I’d include higher fat meals at dinner time so that I’m not running fats stupidly low. I really just enjoy the constant tinkering and experimenting: it’s fun to discover this stuff.

  • Tang Soo Do last night was a decent workout. Lotta bodyweight works, running and forms/kata/hyungs.

  • Got one of the photos from my trip, of me standing on the arena floor of the Roman Colosseum. Since it was a Disney trip, I actually wore nothing but Hercules shirts the entire time. It was a BIG hit with the locals: Italy and Greece both loved it, and it was funny who they both “claim” him. But I’m also posting because I’m flat out happy with how I looked. This trip was celebrating the year I’m turning 40 (my actual birthday is in October), and I remember how my dad looked at this age and it was NOT like this. And that I can look this way while eating the way I want to eat and living the way I want to live is ultimately hitting the hat trick of life.

…especially given that this is a photo of my TORN bicep, haha.

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Looking swole man!

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Sorry for your loss man

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@shaneinga Thanks man! I had a goal of paying tribute to Heracles while I was there, and I feel like I nailed it.

@dagill2 I appreciate that man. We’re moving through as best we can. Hope your healing goes quickly!

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