Got 49 burpee chins in 5 minutes. 50 in 5:07. Original plan was Grace, but twinged the bicep on the second clean and shut it down. Might be a burpee chin week in place of TABEARTA. Chaos is the plan.
Mrs made a bison and turkey breast meatloaf for dinner. It was fantastic, and I dig how “American revolution” that is. Going to be having meatloaf sandwiches this week: all hail Pat Casey
Damn, it is only just after breakfast and now I am so HUNGRY
@simo74 It was legit challenging not to eat the entire thing.
AM WORKOUT (0310 Natural Wake up, high quality night of sleep)
5/3/1 FOR HARDGAINERS Week 2, workout 2
MAIN WORK
Axle strict press from rack
5xAxle
5x121
5x141
5x161
Superset w/5x10 band pull aparts
SUPPPLEMENTAL/ASSISTANCE
10 rounds of
Time: 17:58
PROWLER
Time: 24:30
POST WORKOUT SHAKE
Poundstone curls
226xAxle
20 standing ab wheels
25 pushdowns
Notes:
Left bicep still tender. I’m not fully convinced that I’m dealing with a complete tear/rupture, just based on what I CAN still do with it, but I’m definitely playing with fire. Axle cleans were a no go, but I could work the log as long as I took it slow, which creates its own kind of Hell. The circuit was challenging and achieved that metabolic effect I was looking for.
Prowler work was top notch. Really digging that aspect of this programming. Once again, Jim is a genius; make a hard gainer program that includes work that jacks up the metabolism and makes you hungry. Awesome single leg work too. I ended up dropping a 45lb plate onto my left foot at the end of the workout, and it’s tender, but nothing broken. Between that, the bicep, the shoulder and the elbow, my whole left side is a horror show. Good thing I have two sides.
Still weird for me to not end with some sort of conditioning, but considering the supplemental circuit AND the prowler, it’s pretty much all conditioning anyway. And I’ll get in some burpee chins or swings or something later.
Schedule will be a little whacky this week. Going to do all the lifting back to back, and then push the conditioning to the weekend.
Alright, I got the most AWESOME health report card of my life. Ever since starting my journey for restoring my heart health back in 2020 I’ve gone through a lot of Hell.
For reference, the report that launched 1000 chicken breasts is as follows
Total: 300
LDL: 200
HDL: 80
Triglycerides: 50
Today was
Total: 181
LDL (direct): 63
HDL: 110 (WTF?! That’s nuts!)
Triglycerides: 30
Now, they have something labeled LDL that is 124, and that’s different than LDL direct, but given my total number, I have a feeling that’s not being factored in.
This is pretty awesome.
How did you get this? Mine is chronically low.
I also have hypertrilipidemia (excess triglycerides) as part of a genetic thing but my total cholesterol was 184 last time. Triglycerides at 30 is quite impressive.
There is a genetic component to it for sure. My mom’s HDL is so high that her blood was studied by Princeton, and my grandma lived off a diet of hot dogs and cheeseburgers and clocked in on the 80s there, but I really turned my life around in 2020. I took a LOT of what John Meadows wrote to heart (pun totally unintended but I’m now loving that I wrote it), and switched all my beef/dairy to grassfed, my eggs to organic pasture raised, completely eliminated all cheese w/fat in it in my diet (outside of grassfed cottage cheese), upped my intake of fats from avocados and nuts, ate more fish, etc.
My forever low carb lifestyle is most likely what plays with the triglycerides.
PM WORKOUT
158 40kg swings in 5:00
Notes: Just mixing things up. Was getting into ruts and I imagine some of my nagging injuries are reflecting that. Body by chaos.
AM WORKOUT (0327 natural wake up)
5/3/1 FOR HARDGAINERS Week 2, Workout 3
MAIN WORK
Axle bench press
5xAxle
5x186
5x206
5x5x236
5x10 band pull aparts between sets
Ran like a circuit: Bench-pull-bench-pull-etc
PROWLER ASSISTANCE
Time: 24:30
UPPERBODY ASSISTANCE/CONDITIONING
100 burpee chins w/20lb vest
Time: 18:10
Lateral raise dropset
20x20lbs
20x15
20x10
20x5
20x2.5
20xEmpty hands
Notes:
Speeding through the main work on bench was a good call: made the challenge level appropriate.
Prowler continues to be a great feature in this program. And low handles are an awesome addition.
The vest was a gamechanger on those burpee chins. Next time, I need to wear a sleeved shirt, as it was chaffing my skin a touch around the shoulders. I might also consider putting some pavers where my hands hit on the push-ups to keep the ROM a touch more legit, as the vest adds a little bulk to the chest, but I wasn’t hurting for stimulus there.
After everything was done, I just played around with a dumbbell with my left side to push through painful spots on the ROM. I’m actually thinking of doing something like that for my conditioning later today. Reminds me of something I heard Jamie Lewis talk about for cutting weight. He just went into a sauna with a bunch of sweats on and danced really hard to get sweat going. I was basically just spazzing out with a DB in my hand, slinging it around and trying to “catch” my bicep at weird angles. Similar to “heavy hands”. We’ll see.
Got in TABEARTA, so the bicep is good enough. Waiting on Tang Soo Do now. Bar is loaded for deadlifts tomorrow. Mrs and I are actually having a Taco Bell date night tomorrow as well, to relive some college memories.
AM WORKOUT (0320 Natural wake up)
5/3/1 FOR HARDGAINERS Week 2, Workout 4 (schedule out of order)
MAIN WORK
Axle deadlifts
5x176
5x246
5x316
5x366
5x415
50 pull aparts accomplished between sets
SUPPLEMENTAL/ASSISTANCE
5 rounds of
Time: 12:20
LOWER BODY ASSISTANCE
100 (per leg) SSB lunges w/20 squat finisher
POST WORKOUT SHAKE
30 GHRs
40x360 Reverse hypers
30 standing ab wheels
30 axle shrugs w/strong short bands
25 pushdowns
CONDITIONING
3 minutes of putting a 45lb plate away on the rack
Notes:
The topset of the mainwork is supposed to be a PR set rather than 5s pro, but this is my first time pulling anything heavier than 360 on a straight bar in about 6 weeks, so I took the small win. This was the slowest, most controlled set of 5 I’d ever pulled in my life, so definitely a hypertrophy effect to be had there. I pulled something in my right lat at Tang Soo Do last night, which made all of today extra fun, but it was still a reason to celebrate.
I got that supplemental circuit knocked out much quicker than last week. Left bicep continues to be the limiter on blowing through those chins. But this was good to get it to come out to play.
Those lunges still aren’t quite hitting the mark. Ending with the set of squats was a good finisher: remembered that from a Kroc log lunge video
Conditioning workout is an idea I’ve had for a while that worked out well. Really just simple and effective. In an ideal world, I’d take off ALL the plates and rotate through them to get a different weight stimulus, but time was short.
Taco Bell date night with the Mrs tonight, and catching a comedy show. Might sneak in a 3-4 minute workout somewhere.
Wasn’t that the cover of his book?
I used to love to hate the end of squat day were i’d do a shit tonne of walking lunges, into jump squats, into squats. The jumps really add another element of hurt, similar to Brian Alsruhe “leg burners”
Not that particular video, but a log squat for sure.
Blowing out the legs is always a treat. Definitely earning breakfast, haha.
PM WORKOUT
Tabata KB swings w/40kg bell, doing sets of 3 chins during the 10 second rest
Life imitates art
Kroc absolutely cited that as a source, haha. As wrestlers, thats our “Rocky” right there. Great flick!
Actually got in TABEARTA at 2230 yesterday after I got to meet Steve Burton. He grabbed my bicep. I am still swooning. Shame he grabbed the hurt one.
Slept until 0500 and did a fasted TABEARTA upon waking. Day off work, so schedule screwy. This is why I got my training all knocked out this week.
Actually got in TABEARTA at 2230 yesterday after I got to meet Steve Burton. He grabbed my bicep. I am still swooning. Shame he grabbed the hurt one.
Slept until 0500 and did a fasted TABEARTA upon waking. Day off work, so schedule screwy. This is why I got my training all knocked out this week.
I love this so much. There’s something special about just reliving old dates. I took my wife to an Applebees on our first date, because I was a broke af 16 year old and had a gift card. To this day, we still go to Applebees once or twice a year just to relive some old memories.
Love the metaphor in the new blog post so much. I’m going to be gutted if it doesn’t start making consistent appearances on the forums.
@atlas13 Hell yeah! That’s the blessing of long relationships: being able to go back to your roots and “remember” where you came from. We’re allowed poor taste in that regard too, haha.
@dagill2 Thanks man! I was clearly a big fan of myself while I wrote it, haha. It just fits too well!
Slept until 0700 today. Mrs actually woke me up asking if she wanted me to have her get the kid instead of me. Musta needed the rest. Did tabata burpee over bar.
In the PM I did this
120 log vipers w/100lb log in 20 min flat
20x95 front squats straight into 20x95 squats
20xBar SSB squats
Log vipers always answer the question of “if you can only do 1 move”, and this was putting my money where my mouth is. Solid way to spend 20 minutes. Threw on the rest because it was there. Chaos is the plan.
Edit: How is this for meal prep: egg white and chicken sausage muffins
And while sharing some food porn, turkey and bison meatloaf sandwiche on keto bread
That is literally ‘nuts’ - or in your case maybe nut butters!! 
Also, they added a word to the Merriam-Webster Dictionary this month in your honor: Pwn Definition & Meaning - Merriam-Webster
@QuadQueen Really appreciate you swinging by! I wanted to brag to you about my results, haha. Having you in my corner has been huge! And how about that: that dictionary thing went and made my handle here slightly less goofy, haha.
Actually got in another TABEARTA yesterday in the PM. Love being able to just duck in and hit stuff like that. Firing on all cylinders. Also, forgot to mention the modification I made to yesterday’s AM workout where, in the 10 seconds “off”, I did prisoner squats. Burpee over bar AFTER prisoner squats is really something…
Slept until 0711 this morning, then did 50 burpee chins in under 5 minutes (PR) with 51 at like 5:03 and chased it immediately with 50 kb swings w/40kg bell. That little combo is magic. Starting it with TABEARTA definitely puts the seal on it, but time was a little shorter than usual. Did this fasted, as per my norm. No plans for the day so far.
