Much appreciated dude. I am actually operating out of Nebraska these days. I honestly don’t get jet lag anyway since my job has me sleeping weird hours as it is. Always been pretty adaptable.
How long ago were these pics of you at 217 lbs? I can’t get my head around how you look so much bigger now when you’re some 30-odd lbs lighter. Have you gained some muscle mass since then or are the changes just because of you losing fat?
They are 12 years old. WHOLE lot of changes since then. But your question makes me think I still look young, so thanks for that! Haha.
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Always look for the silver lining 
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These days, I find it in my hair…
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Fixed that for you. Or maybe that’s just me !
Its all over. The facial hair is the most upsetting, primarily because I never grew it out before it went grey and had a chance to see what it looked like. I could always color it in like my dad, but I’m trying to age gracefully, haha.
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Thinking you still look young… Jeez, It’s all relative you under 40 youngster. Forget hair coloring, the “test” is when your neck resembles the guy who posted the hair pic. No offence intended to him, I’m sure I’m older than him.
Still want to be you next time I’m 30.
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@biker For me, it’s whenever I go to wash my hands and accientally look up in the mirror and see the crows feet, haha. Always appreciate the sentiment. Soon enough, it’ll be when you’re 40 again.
LATE AM WORKOUT (0840)
Chins (various grips)
30+7+7+6
GHR
20+8+5
GHR sit ups
20
Behind the Neck Barbell press (1 minute rest between sets)
10x65
10x70
10x75
10x80
10x85
8x90
8x80
9x75
9x70
9x65
9x60
DB lateral raises rack run (no rest between sets)
25x10lbs
15x20
10x25
3 minute rest
10x25
15x20
25x10
Full ROM plate raise w/10lb bumper plate
100 unbroken reps
Band pull aparts
100 reps with resting as necessary
Low cable high face pull 20lbs on stack
5x20 w/2:30 between sets
Dips w/rest pause
51+a bunch of other sets to get to 100 reps
Kroc rows 120
1x19
CONDITIONING
Tabata battle ropes
Notes: Deload week for 5/3/1, so gave the Paul Carter 500 rep shoulder program an earnest try. I will give it credit: it’s much better done on it’s own vs as a supplemental program. It’s a workout in and of itself and probably needs to be treated like that. Got a much better pump. Knowing how things were supposed to go also helped. Much better pump on the BtN presses, and giving that full ROM raise unbroken effort goes a long way. That said, this still isn’t as “pumpy” a workout compared to what I do at home. Shoulders feel annihilated at the end though, it’s interesting. Threw in the dips and Kroc rows to keep some element of my at home training there. Been appreciating the battle ropes as an upper body finisher.
Undecided on if there will be a 2 a day today. Going to try to get in another Litvinov tomorrow before I travel back home.
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None taken Mate this was a good day!!
Because there’s an inverse relationship between intensity and volume. Typically, at least to my eyes, his overhead work sways more towards the intensity side, and thus a buttload of pump work would be a deviation from the norm and could constitute as a deload.
Also, he’s been doing this a long-ass time and he knows what his body can handle.
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You can’t piss me off Anna. Don’t worry about that. @kdjohn has got it. You Deload on 5/3/1 by not going for PRs. Intensity is down.
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Finished the day with a 1hr walk and some stretching. Eating the last of my leftovers: rice cauliflower, chicken breasts, mustard and protein powder. It’s honestly not awful.
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You had me right up until the protein powder. Unless it’s unflavoured.
Chocolate. Reminds me of Philipino Betamax.
unpopular opinion: unflavoured pea protein power tastes really good with mustard
AM WORKOUT (0301 wake up, beat alarm)
Litvinov-esque workout (all front squats followed by a Rogue Butcher push on rubber floors loaded with 45lbs, distance unknown. 1 min rest between first 3 sets, 90 seconds for all others)
8xBar
8x95
8x135
8x185
8x205
3x8x225
3x8x205
1x8x185
21x135
Chins (various grips)
Rest pause to 50
2 min rest
RP to 25
2 min rest
RP to 25
GHR
20+5+5
GHR sit up
12+4
CONDITIONING
Tabata assault bike
Notes: Already packed laptop: on phone so will be briefish. Final workout of trip, topset of 225 was goal, felt solid enough I made it worksets, and kept going. Referring to that 135 set as my “salt the earth” set, which is a dumb thing to say when my goal is growth, but I still dig it.
I really like sets of 8 for front squat. This may keep up on my return.
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