If i ever travel to america land il drop by lol.
Deads have a wider range I think @jamie1888 probably around the three plate mark is where damn good starts, especially if you’re sitting under 180 lbs or so.
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Wednesday, January 24, 2018
superset
1 Reverse Hack Squat (270) 3x10
2 Seated DB Clean & Press (55) 2x6, (50) 1x8
superset
3 Pause Squats (95) 3x10
4 DB Side Laterals (40) 3x10
5 Standing Cable Shoulder Press (20) 3x10, 1x9
superset
6 Face Pull (50) 1x12, (60) 2x15
7 Leg Extension (60) 1x15, (75) 1x12 and drop set (75) 1x12 > (60) 1x6 > (45) 1x12
HR Monitor = 65 minutes, 571 calories burned
Hubby roasted a couple of chickens on the grill last night and it was SO good. It’s rare to get excited about chicken. But, this was probably the best home-cooked chicken I’ve ever eaten. Super moist and flavorful.
Made another egg bake (like my skillet in a previous post) but added a some bacon bit sprinkles and 3 little turkey sausages. I don’t really care for spinach or broccoli with breakfast. But, roasting the broccoli first makes all the difference for me.
6 Likes
Thursday, January 25, 2018
I’ve followed Part 1 of this plan for some time and I just saw there was part 2. I realized that I’ve strayed from the “only 1 working set” part of this plan. So, I’m going to dial back in on this. I’m also going to try and work in a slightly higher rep range than the plan suggests.
1 Lat Pull Down (supinated grip)
warm up sets plus 1 rest/pause set w/15 sec rest:
(120) 1x10, 1x4, 3x2
2 Cable Pull Thru
warm up sets plus 1 Myo (fatigue) set w/20 sec rest:
(85) 1x15, 3x5, 2x3
3 BB Hip Thrust
warm up sets plus 1 rest/pause set w/15 sec rest:
(155) 1x12, 3x4, 1x2
4 BB Curl
warm up sets plus 1 cluster set:
(60) 12x1 w/15 sec rest
5 DB Farmer’s Walk
(110) 4 rounds / 45 sec work w/45 sec rest
It’s a rare treat when hubby cooks dinner. But, he did for the 2nd night in a row. Another phenomenal meal 
Now, when I buy and cook steak for dinner, I always get lean Sirloin steaks and add no fat. Hubby went the other end of the spectrum with Rib-eyes and a homemade garlic/herb butter. But, since this was such a rare treat, I can’t even complain. Loved every bite.
6 Likes
Mrs KO got some bone in rib eyes the other day. Best kept secret here is the halal butcher, sells great beef (and lamb, goat and offal as well as some decent beef sausages) for around half the price of the other butchers. All he does is leave the fine trimming to you. Cooked them last night.
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Why bother - except for silverskin and stuff - fat is flavor!
Bone in ribeye is money.
In culinary classes, they like to call that “compound butter.” Makes you sound all smartnstuff.
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Compound better is better than isolation butter. You don’t need isolation butter, just focus on the compound.
6 Likes
HAHA!
2 Likes
Friday, January 26, 2018
Apparently, it’s going to take me a minute to get my footing with this “Best Damn 2” program.
Struggled a bit with my exercise choices and had to adjust and waste some time attempting things. I tried to follow the plan’s suggested PUSH 2 workout.
- When it came to the Landmine Squats, my arms were sore/fatigued and I had to struggle just holding that damn bar instead of being able to focus on my quads. I tried it a few times, kept reducing the weight. I was trying to use my chest to support the bar, but just having my biceps flexed was tough. I’m guessing the cluster set on the biceps yesterday was effective. =)~
- I also struggled with Overhead DB Tricep Extensions. I’m sure it was just my form on this one. I literally never do these. But, I tried to keep it light and work on it. It just never felt right and I didn’t feel like I was working the tricep much. So, I bagged that and changed to Overhead Rope extensions on a high cable.
1 Smith Standing Shoulder Press
warm-up sets and 1 rest / pause set
(50) 1x6, 2x2, 2x1
2 Landmine Squat - hot mess (see above)
3 Overhead DB Tri Extension singles / switched to Overhead cable rope
(40) 1x10 mTor set (slow negatives & hold the neg on the last rep)
4 Machine Incline Chest Press
warm-up sets and 1 Myo set w/20 sec rest
(80) 1x10, 6x3, 1x2 * increase weight next time
Made a Lightened up Pasta Bake for dinner last night
Banza (chickpea pasta), diced chicken, spiralized & steamed zucchini, fresh basil, low sugar tomato sauce, egg, parmesan, 6Tbl Mascarpone cheese and 2 slices part skim Mozarella.
Cut into 6 servings. Per serving:
323 calories
16g fat
32g carbs (24g net carbs)
8g fiber
If you are like @BOTSLAYER and want to eat the entire thing in one day:
1938 calories
95g fat
192g carbs (144g net carbs)
48g fiber
6 Likes
I am a lot like him and yes I do want to eat the whole thing in one day!!
I did the math and I think it is somewhere between 79 and 127 grams of protein…I am never sure how net carbs are counted in calories. For any body else who wants the whole casserole 
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Oh geez! I forgot to include the protein! My bad!
19.5g per serving
I don’t think the net carbs changes the calories. The fiber just changes the number of carbs that effect (affect?) blood sugar. So when counting carbs, you subtract grams of fiber and get net carbs.
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Sunday, January 28, 2018
program - Best Damn Part 2
1 Pendlay Row (1st time doing these. Liked a lot)
warm-up sets and
1 rest/pause set, rest 15 sec, (95) 1x8, 4x3 * increase weight next time
2 DB RDL toes elevated
warm-up sets and
1 mTor set (100) 1x12
3 Straight Arm Pull Down
warm-up sets and
1 myo set, 20 sec rest, (70) 1x12, 2x3, 2x5 *increase weight next time
4 Cable Bicep Curl
warm-up sets and
1 myo set, 20 sec rest, (50) 1x14, 4x5, 1x4 *increase weight next time
Monday, January, 29
1 Zercher Squat (1st time doing these. Liked a lot.)
warm-up sets and
1 rest/pause set, 15 sec rest, (95) 1x8, 4x3
2 Close Grip Bench
warm-up and
1 rest/pause set, 15 sec rest, (115) 1x8, 3x3, 1x2
3 DB Incline Press
warm-up sets and
1 mTor set, (80) 1x6 , rest/pause 1x4 * decrease weight next time to avoid pause
4 DB Laterals
warm-up sets and
1 myo set, 15 sec rest, (35) 1x14, 2x3, 3x5, plus few more sets *increase weight next time
5 Stair Climb - 10 minutes
60 minutes total
I had some ice cream on Saturday and zero junk yesterday. Every day is a struggle lately to not overeat. Primary goal is to stay within calories for the day. Then will tighten up on the macros.
Getting a few things prepped really helps in keeping it together. The protein angel food cakes are just egg whites with added protein powder (angel food cake flavored). So, those really help with my sweet tooth.
Protein Angel Food Cake and overnight oats:
3 Likes
Tuesday, January 30, 2018
1 Squat Stance DL
warm-up sets and
1 rest / pause set, 15 - 20 sec rest, (185) 1x8, 2x3, 2x2
2 BB Curl
warm-up sets and
1 rest / pause set, 15 sec rest, (60) 1x6, 2x3, 1x1
3 Decline Cable Pullover
warm-up sets and
2 mTor sets, (60) 1x12, 1x8
4 Face Pull
warm-up sets and
1 myo set, 15 sec rest, (80) 1x14, 1x6, 1x5, 1x4, 2x3
1 mTor set 1x6
5 KB Swing
5 rounds, 30 sec interval, 10 sec rest, (26lbs)
total = 66 minutes
Still working to mentally adjust to “one working set” and really pushing myself on that set.
Ate well yesterday. No junk. But, I ate over my calorie goal for the day by just a bit. I was pretty hungry when I went to bed. I’m OK going to bed a little hungry. But, I actually had to get up and get a little snack. Had a handful of nuts and a piece of pork. Random, I know.
Dinner was boneless pork loin chops, roasted broccolini and diced apples (pan sauteed with just coconut spray, cinnamon and a little Splenda)
4 Likes
Wednesday, January 31, 2018
BEST DAMN PART 2- PUSH 2 DAY
1 Smith Standing Shoulder Press
warm-up sets and
1 rest/pause set: 15-20 sec rest: (50) 1x8, 3x2, 2x1
2 Leg Press
warm-up sets and
1 rest/pause set: 15-20 sec rest: (380) 1x10, 4x2, 2x1
3 Overhead Tricep Rope Extension
warm-up sets and
2 mTor sets: (50) 1x8, (45) 1x5 * will drop weight next time to do more reps
4 Fly Machine
warm-up sets and
1 myo set: 15-20 sec rest: (55) 1x12, 1x5, 1x4, 4x3
5 Stair Climb - 10 minutes
TOTAL = 63 minutes
Ate well yesterday & kept calories in check. Had a few spoons of ice cream and stopped there despite wanting to drown my stress and sorrow in the entire pint. Small victory.
Dinner:
grilled chicken thighs, zucchini and some non-fat Greek yogurt. I sprinkled some bacon bits on the zucchini after I took the pic:
Lunch yesterday:
pork loin chop, roasted peppers, tomato, avocado over mixed salad greens
My pre-workout snack today was this little Gluten Free, Dairy Free bar. These are not something I’d normally buy. But, I found them on a 50% off deal and decided to try them. They don’t have much protein so I just added some protein powder into my pre-workout drink.
4 Likes
Thursday, February 1, 2018
Woke up late and was rushed. I was going to be late to work anyway so I figured I may as well be a bit more late and still get a session in.
Ate well yesterday except for hubby wanting Chick-Fil-A for dinner. I got a chicken sandwich and instead of the waffle fries, I got their Superfood Salad. Tasty little side salad with Kale, baby broccoli, dried cherries and nuts.
A Lat Pull Down D-grip
warm-up sets and
1 rest/pause set w/15-20 sec rest: (120) 1x12, 1x5, 2x4, 1x3, 1x2
B Seated Row V-grip
warm-up sets and
2 mTor activation sets (90) 1x12, 1x5
C BB Hip Thrust
warm-up sets and
1 rest/pause set w/20 sec rest: (130) 1x12, 1x4, 2x3, 1x2
D Incline DB Curl
warm-up sets and
2 mTor sets, (35) 1x10, (30) 1x5
From the Best Damn Part 2 Plan:
Maximize the intensiveness of the work sets.
Since you’ll be doing few work sets you must make sure that all of them are as challenging as humanly possible. With only one work set per exercise (and 1-3 preparation sets) you’ll be going to failure and beyond on two out of three of the exercises. (The big compound lifts are done heavy but not to failure.)
This is key to make low volume workouts effective. Remember, we can’t use volume accumulation to maximize muscle fiber fatigue so we must create as much fatigue as possible in that one work set.
I feel like I’m maximizing the work sets as the plan prescribes. However, after a short rest, I could do a few more reps. I’m tempted to do more (and have done a few more on occasion) But, then I’m torn between keeping this a “low volume” workout as I’m supposed to and wondering if I did really maximize my set if I feel like I can do more. Or if I’m being too conservative on my warm-up sets because I’m “saving it all” for the one work set.
In the back of mind is the things I’ve read that women can handle a bit more volume than men and recover faster.
4 Likes
Friday, February 2nd, 2018
Push 3
A Leg Extension
warm-up sets and
1 myo set, 15 sec rest, (90) 1x14, 2x5, 2x4, 1x3
B Donkey Calf Raise
warm-up sets and
1 mTor activation set (100) 1x8
C Bench Press
warm-up sets and
1 rest/pause set, 15 sec rest, (135) 1x6, 1x2, 1x1, 2x2
D Incline DB Lateral Raise
warm-up sets and
1 mTor activation set (20) 1x10
E Stair Climb 10 minutes
Dinner:
Grilled Sirloin & Kale Salad
5 Likes
Seriously, how pretty is that plate? ^ That pic makes me want that meal on repeat.
Saturday, February 3, 2018
All sets have a couple warm-up sets and then 1 working set:
1 Reverse Hack Squat - rest/pause set: (270) 1x10, 3x3
2 Seated Smith Shoulder Press - rest/pause set: (50) 1x5, 2x2, 1x1
3 Bench Press - rest/pause set: (135) 1x5, 1x2, 1x1
4 Reverse grip Tri Push Down - mTor set: (16.25) 1x10
Today should have been a Pull day. But, morning hockey for my son made me miss my session. I tagged along with hubby in the afternoon and just followed his Push plan for the day.
Sunday, Feb. 4
All sets have a couple warm-up sets and then 1 or 2 working sets:
1 Pendlay Row - rest/pause set: (115) 1x8, 2x3, 2x2
2 DB RDL toes elevated - mTor sets: (110) 1x9, 1x6
3 Straight Arm Pull Down - mTor sets: (80) 1x8, 1x7
4 Cable Curl - myo set: (60) 1x12, 4x4, 1x3
5 DB Farmer’s Walk - (160) x4
Monday, Feb 5
All sets have a couple warm-up sets and then 1 working set:
1 Close Grip Bench - rest/pause set: (110) 1x10, 4x3, 1x2
2 Zercher Squat - rest/pause set: (70) 1x10, 4x3, 1x2
3 DB Incline Press - mTor set: (70) 1x8
4 DB Lateral Raise - myo set: (40) 1x12, 3x4, 2x3
Superbowl food was French Dip Sliders, Spinach Dip and Brownies.
These sliders are really good and easy to make:
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yeah that plate looked good and those sliders oh boy.
Will make them some day
I love your food pictures, makes me hungry 
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Thank you!
Tuesday, February 6, 2018
Program: Best Damn Part 2 - Pull 1
All exercises have 2 - 3 warm-up sets and then 1-2 working sets
1 Squat Stance Deadlift
Rest/Pause set: (195) 1x6, 1x3, 1x2, 1x1
2 Face Pull
mTor activation sets: (80) 1x12, 1x6
3 Cable Pull Thru
mTor activation set: (80) 1x10
4 BB Curl
Rest/Pause set: (60) 1x6, 4x2
5 Decline Cable Pull-Over
mTor activation sets: (60) 1x8, 1x6
Total = 60 minutes
Walking out of the gym and this woman passed me and said “Oh my god I was watching you lift weights; that was awesome”.
Made me feel good.
Dinner last night: Zucchini and a salmon patty
4 Likes