I have to figure out a way to stomach canned fish and chicken. I need more cheap protein sources in my life.
I am thinking hot sauce might do the trick.
Hot sauce or bbq sauce (just watch the sugar content) both work well. These canned foods can be convenient but I think in terms of $$ per portion, you are still better off cooking something in bulk like a big chilli.
Yeah you could even put the canned stuff in a chili.
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This would get you shot in certain places in the US
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Your heavyweight is showing, haha. Spend enough time cutting weight and suddenly ALL food is delicious. I honestly enjoy canned chicken breasts and canned salmon. Canned tuna Iām impartial about, although the canned ahi tuna I had was decent.
Salsa mixes well with it, in my experience. Low calorie, lots of veggies, spices and flavor. Miracle whip is classic too. Hot sauce and mustard are natural choices as well. And Jon Andersen turned me on to powdered peanut butter to give it a peanut sauce flavor.
Got in 24 ABCs in 5 minutes with the 24kg bells. That was pretty awesome, given I deadlifted this morning. I feel like a train hit me, but I can perform well.
Tang Soo Do night was focused on basics. Decent workout. Lost my voice during it: probably fell out of practice with the kiais.
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Going to be watching with interest
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Interesting. Eager to hear your thoughts also bloke.
Iām also super curious how this goes for you; itās not your normal route.
In other news: I donāt know if you want to sleep better, but Iāve found some recent success with a āweighted coolingā blanket I got on Amazon. I seem to sleep a little more soundly.
@simo74 and @wiseman83 Appreciate it gents. Itās going to be a bit before I can implement it, as Iām trying to let my weight stabilize after the trip and before the comp, but I think itāll find a home in Jul once I start gaining again.
@TrainForPain Thanks man. Iām actually getting the best sleep Iāve had in a LONG time. The focus on gaining went a long way. Bodyfat levels were too low. Which, in that regard, Iām starting to experience a bit of a backswing as I leaned up for this competition, but thankfully I know thatās not a forever thing now. It will be interesting to bring some carbs back in, but in my earlier Deep Water days I DID keep carbs around training, so Iāll have that precedent to fall back on.
Woke up at 0630 and got in a fasted workout of the following
22 ABCs in 5 minutes w/24kg bells
50 chins
50 KB swings w/40kg bell
Plan today is about 90 minutes of lawn work and then another run at the Monument to Non-existence.
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No worries mate, you know I aināt going anywhere
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Thatās great news!
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@simo74 You know it! Haha.
@TrainForPain thanks man! Sleep quantity isnāt as much as it used to be, but quality has been awesome. My dad was this way too: we just donāt seem to need much sleep.
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I wish I had this. My heavyweight ass drags on anything less than 7 good hours.
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@cyclonengineer Oh, Iām definitely dragging, haha. But I can still get the job done.
Alright, I wanna narrate this, because today was another one of those āgetting after itā kinda days where we all crushed it as a family.
Got up and got in that morning workout I wrote about. Waited for my kid to get up, watched cartoons together (Super Mario Brother Super Show, as per our Saturday tradition of āSuper Mario Saturdayā, dating back years now, we even wear our Mario pajamas together on Friday night so that we wake up on Saturday ready to go) while we waited for the Mrs to get up. She does, makes me an awesome breakfast (2 fried eggs with some chicken sausage that I turn into a breakfast burrito with some avocado and other stuff), she then heads out to get the grocery shopping done while I
Mow/edge lawn for 90 minutesā¦in the rain.
With an electric mower, because Iām not smart, but it was time to mow the lawn, and I wasnāt going to let a thing like nature or conductivity stop me
After that was done, took a shower to get all the wet grass off me just in time for the Mrs to pick me up and take us out to Qādoba for lunch (double pulled pork salad, extra fajita veggies, no shell, no dressing)
Came home, quickly unloaded the car with the groceries, turned right around, dropped the kid off at a birthday party at a gymnastics studio, got back home and had just enough time for
MONUMENT TO NON-EXISTENCE II
20x225 front squats
20x225 squats
20x225 deadlifts
20x24kg double KB snatches
I am most pleased with how short the time was between the front squats and the squats. I legit felt like losing chow for most of the back squat and KB snatches, which is most likely a byproduct of slamming that lunch and quickly hammering the workout. Also repping the brand there.
Had just enough time to change back into street clothes and get the kid. Somehow slowed my breathing down enough and stopped sweating so I could look normal.
Dropped the kid off at home (where the Mrs was running 6 miles on the treadmill) so I could do the rest of the grocery shopping (Mrs was doing the bulkstore run, I am getting the fresh foods).
Get it done, come home and make dinner for the family (Hawaiian BBQ chicken, some on the grill, some on the air fryer, and veggies/riced cauliflower). I overproduce dinner so that my wife can meal prep for the week, and I, in turn, run the air fryer while Iām doing dishes so that I now have piedmontese steak tips for omelets and chicken breasts/asparagus/riced cauliflower for work lunches.
After thatās all done, I go run out a bag of lawn waste, only to come back inside the house and find my wifeā¦baking. Because, like me, she cannot be stopped.
And because of all this work on the front end, we have a full Sunday to ourselves. Iām celebrating with some piedmontese steaks for the Mrs and I, and a bison chopped steak for the kiddo.
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I need a deload week after reading about your day.
Love the cartoon time - just got back from seeing my kids. My son turned 16 last week, my daughter is 18 and home from college. We watched two episodes of The Mandalorian, two episodes of Obi-Wan Kenobi, one of the Star Wars prequels, two Harry Potter movies, and four episodes of Stranger Things.
Good times.
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@The_Myth Itās amazing the bonding that can happen with TV. Iām loving introducing my kid to the shows I grew up with and re-living my childhood through their eyes. The fact theyāre willing to entertain that proves how lucky I am.
Slept off and on until 0615. Got up and got in a fasted workout of 23 ABCs in 5 minutes using 24kg bells followed immediately by burpee chins. Iām really digging a focus on moving onto a new exercise while still absolutely gassed from a previous one. Thatās going to have some solid carryover. Switched to EMOMs with the ABCs vs my previous protocol of 40 seconds work/10 seconds rest, meaning I have 5 rounds to work in vs 6, and that might be the new way forward. Itās more palatable to me.
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PM WORKOUT
30 stone to shoulders w/135lb stone in 5:45
Immediately throw on 80lb weight vest and walk dog 1 mile in the heatā¦then carry dog back home because itās too hot for them, making it a 95lb walk back.
Consequently, my bicep are pretty sore, and I noticed today theyāre looking probably the most prime they ever had. Dan John talks about the KB clean building guns, and I donāt think heās wrongā¦especially the way I do them.
Idea behind this was to jack up the heart rate at the start with that stone to shoulder and then ride it out as long as I could with the weighted vest walk. In an ideal world, I woulda come back from the walk and hit another workout to sandwich it, but I went into triage mode with my dog to get their body temp down.
ā¦which, that little punk, REFUSED to drink water until I gave her her āmeat treatā that she gets after every walk. She takes after me: will die out of spite vs compromise on meat.
Zeno squats on deck tomorrow.
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Not sure if your dog will do the same but my old boy used to be stubborn in a similar manner, dropping the treat into the water led to a pretty quick and messy resolution to the not drinking issue.
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@heretolog Appreciate that for sure. I attribute it to the small cranium and difficulty breathing that comes with pugs, haha.
AM WORKOUT (0330 natural wake up)
Squat warm-up (jump-squat)
4x3 box squats
Buffalo bar squats
5xBar
2x195
1x285
1x375
ZENO SQUATS (12 deep breaths between sets)
8x425
4x425
2x425
1x425
8x375
4x375
2x375
1x375
16x335
10 rounds EMOM 250+lb sandbag pick-ups
Going for doubles each round
Straight into reverse hypers
25+11+9x360 (12 deep breaths between sets)
25 band push downs
30 standing ab wheels
50 dips
50 chins
50 pull aparts
POST WORKOUT SHAKE
CONDITIONING: TABEARTA
22 rounds of Tabata intervals with 95lb Bear Complexes
Got in 2 per round for the first 10 rounds, then alternated between 1 and 2 per round
Notes:
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Was pleased with how the squats went, considering this is coming back from a week away and significant weight loss. The 8th rep was a battle, and I ended up āwindmillingā and tilting a little on the way up, but got the rep done with a grind, and from there the rest fell into place. That set of 16 really blew my legs away.
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My right elbow is screaming, and made the sandbag picks tough. I was having a rough go, with a few rounds of singles only, having the bag roll out of place. Its worthwhile training ābehind the 8-ballā. I imagine the stone to shoulder yesterday didnāt help much with the healing, nor did the KB snatches.
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I was surprisingly gassed during the conditioning. Definitely gave more into this training than I thought.
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Dips and chins were accomplished while I was cleaning up the weight room. Put some plates away, do some dips and chins, repeat.
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Weighed in post workout at 181.4. Good to see weight holding consistent after being home for a few days and rehydrating. Definitely seeing the markers of leanness. Vascularity in shoulders, traps, lats, etc. Just gotta be smart about nutrition sources.
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