That is excellent work. I imagine the viper would make it extremely difficult to establish a proper breathing pattern. Well done mate
@anna_5588 It was quite painful. Definitely malabsorption.
@kleinhound Thanks man. My lungs were definitely wrecked from it. Highly recommend.
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Forgot, as part of the giant update, the week 3 progress photo update
I see myself thickening, which is good. I feel that explains the improved squat performance as well. The āwaspish waistā doesnāt bode well for heavy squats. Question of, is my body thickening and my squats improving, or are my squats improving and thickening my body?
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Chicken or the egg right ? 
Eating a lot of those these days.
Hahah @alex_uk mate someone told me years ago that doner meat came from seagulls
I stopped eating them for years after that 
Stacked and jacked pwn mate
Much appreciated dude! Feeling a lot like my old self these days.
Haha even if it did I wouldnāt stop!
I know that there is a large amount of food fraud in takeaways, but ignorance is bliss.
After all that Monster talk a few posts back I had to go out and get myself an Ultra Gold that Iām putting back this morning. Itās good, but a little disappointing. I donāt notice much of an after taste, it more just has that āenergy drinkā flavor with a little hint of pineapple. YMMV. Ultra Fiesta (mango flavor) I remember being pretty excellent.
I set myself up a subscription on Amazon for Rockstars, 24 every 3 weeks, took me about 4 weeks to get tired of the flavor, took me an extra cycle to cancel the subscription. So, I have 40 rockstars i need to power down sitting in my garage.
@mr.v3lv3t Got my hands on an Ultra Gold today. I dug it: Iād say itās my second favorite flavor of Monster, which means itās still pretty low on favorite energy drinks, but itās something I can grab in a pinch. It seems to have a delay on after taste: comes by like minutes after the last sip. But otherwise I liked it. Didnāt care much for ultra fiesta, but I got burned out on mango in Malaysia back in 2002ā¦still reeling, haha.
@heretolog Man, I bet you that you could find like a fire station or police station that would GLADLY accept some Rockstar donations, haha.
PM WORKOUT (1600)
100 six count burpees
5:47 (9 second PR)
Notes: Got 80 unbroken burpees done, which is also a 5 rep PR. Holy crap this sucked. Upper body pressing muscles were still torched from benching, and it was one of those workouts where, by rep 17, you know youāve made a mistake. Coming off the 12 didnāt help much, but doing this helps reset my clock. Powered through, got the PR, said the f-word a lot. Got the majority of my daily work in today somehow too: missed the hypers and band work. Did the GHRs right after the burpees, and that REALLY sucked.
Deadlifts tomorrow, which I need to get done before my second COVID vaccine in the chance that it wrecks me.
Had an interesting bit of nutritional āproof of conceptā today regarding changes to my high fat meal. Based on wake up time, I had to merge that meal with a bunch of my āthou shaltsā, so I ended up having a meal of 3 organic cage free eggs, 1/3 of an avocado (it had gone rancid: lame), 3.25 ounces of grassfed piedmontese tri tip, a slice of keto bread toast with half of it smeared with sunbutter and half with almond butter, and then a celery stalk cut if half, with 1 half with a peanut based Nuts n More spread and 1 half with a Almond based one. Oh yeah, and a keto friendly brownie based in olive oil.
So yeah, thatās stupidly elaborate, but the key is that itās a mix of proteins and fats, rather than just pure fat. Itās also LESS fat because of the presence of protein. But I also finished the meal and felt lighter than I do after my normal high fat meal, even a little bit hungry. Iām contemplating basically having that meal twice a day: breakfast and end of day. Whereas before Iād have a breakfast of meat, eggs and avocado and an evening meal of toast, celery and nut butters. Basically just combine both meals together, then cut them in half. Hell, the toast is a ābreakfast foodā anyway, so it works out pretty well. Something to consider at least.
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Definitely my second favorite. I tore into those for a solid few months after release.
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Dude, how much mango did you eat?! haha. I love the stuff, but my refusal to prepare it myself has allowed me to continue enjoying it when itās prepared for me.
@oldbeancam Actually grabbed a Fiesta when I picked up the Gold. Iām trying to decide whether to drink it today pre-squats, or later this week pre-hike.
@mr.v3lv3t It wasnāt the eating but the DRINKING. We got served mango juice ALL the time, and the thing was, being an American, I wasnāt expecting it. I thought it was orange juice the first couple times, and, in turn, thought something had gone really foul with it, haha.
BBB BEEFCAKE Week 4, Day 1
AM WORKOUT (0700) POST 12 HOUR NIGHT SHIFT
CIRCUITS (chin-dead-neck) plate change rest between circuits, 2 minutes before final pull
Chins (various grips)
24
21
15
20
20
Texas Power Bar Touch and Go deadlifts
5x135
5x275
5x375
5x420
5x480
Neck harness 55
5 sets
SUPERSETS (dead-dip) 90 seconds between supersets
TPB TnG deadlifts 375
5x10
Weighted dips 55
5x10
Axle rows against bands (putting away plates between sets)
4x10
BREAK TO RECEIVE COVID VACCINE ROUND 2
Axle shrugs against bands
1x56
Kroc rows 115
1x15
2 round circuit of
50 face pulls
10 standing ab wheel
20 hypers
25 pushdowns
Notes: Christ thatās a lot of training coming off a 12, but I feel like Iām finally re-calibrated. I really dig what Iāve come up with rotating the bars with the weeks here, because pulling on a power bar is sucky enough to not be like a deadlift bar but not as horrible as an axle. This was challenging but manageable: a little warning shot before week 6. The break in the middle was an issue of timing, but I got everything done, and it was nice being on a tight schedule to force the BBB sets to move quick. Going to monitor and see how I react to the shot, and figure out training from there.
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Finished the day with 40 minutes of 80lb weighted vest hill walks
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BBB BEEFCAKE Week 4, Day 2
AM WORKOUT (0640, 0530 wake up via wifeās alarm)
CIRCUITS (chin-press) plate change between sets, 2 min before final press
Chins (various grips) 55lbs
3x10
1x8
2+2+2+2+2+2 (switching grips)
Axle clean and press away
5xAxle
5x66
5x141
5x161
5x181 (continental, no clean)
SUPERSETS (press-drop immediately to row) 90 seconds rest
Axle clean and press away 141
5x10
Axle double overhand row 141
5x10
(3) Incline DB bench 90lbs-no rest between sets
1x12
1x3 w/reactive slingshot
1x3 w/metal catapult
1x4 flat bench
BW dips w/rest pause of 5+10+9+9+9+8
Miniband pressdowns 25
CIRCUIT (raise-pull) no rest
Plate lateral raises 10s
1x11
4x10
Band pull apart
5x15
Notes: Got my second round of COVID vaccine yesterday and my right arm was so swollen/in pain this morning that I had to prop it up to put on a shirt. Had no faith coming into this workout, but figured I could force my arm through the ROM and it would loosen up some. The pressing all sucked, but that topset of presses was a huge victory. The clean got away from me and became a continental, and I still managed to hit all the reps AND not even come close to blacking out. I think Iāve gotten the blood pressure thing mostly resolved.
Still liking taking weights off the floor. Iāll go out the rack on the 1s week for the mainwork, but otherwise full steam ahead on this.
Will get in Grace a little later. Not anticipating a PR or anything close to it, but itās been a good follow up on this day. Going for a run with the Mrs in the evening.
Got to test out part 1 of my modified meal approach this morning.
Each egg patty is 1 whole egg mixed with egg whites, and then 1.75lbs of grassfed ground beef, 1/6 of an avocado, some grassfed butter and half a slice of fat free cheese. I then have 2 celery stalks cut in half, with Nuts n More peanut butter and Nuts n More almond butter spread. Then 1 slice of keto friendly toast slathered in sun butter. For the evening meal I plan to have 1 more whole eggs, 2 more stalks of celery with Nuts n More, 1 more slice of toast with either almond or peanut butter and one of my keto olive oil brownies. I may work the other 1/3 of the avocado into that meal, and might also throw in the cottage cheese too.
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I have fairly low blood pressure and often feel like Iām about to black out on heavy lifts. Is yours low or is it just the exertion? Iām curious as to how youāve resolved it.
Mine clocked in really damn low.
Just been focusing on salt and potassium. When I cleaned up my diet, I had pretty much taken out all the salt as well. Fast food wasnāt good for me in most cases, but it was where I was getting a lot of my sodium, as I naturally donāt apply seasoning to foods (I have a very plain palate and tend to just eat for fuel rather than taste). Iāve been aggressively salting everything and going big on sugar free sports drinks.
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I donāt really salt anything will have to start!
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