Similarly I still look for best value per calorie. Like what the hell, I’m in my early 30s, make plenty of money and have plenty of extra calories stored away why am I trying to optimize at Burger King of all places.
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It’s definitely the college bull attitude showing through. I bought pork and chicken thighs instead of breasts in college for that same reason.
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These are seriously awesome. Delicious and unbelievably cheap.
Drumsticks are a close second
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@heretolog Hah! Been there with the optimizing BK. I remember cracking the code on Subway: if you ask for double meat on the club, they’ll only double ONE of the meats or charge you like 6x as much and double them all, but if you double meat the meatball sub, you get SO much more food…
@cyclonengineer and @anna_5588 I’m so excited to crack into the turkey thighs I got from yesterday. I had both the drumsticks and a wing yesterday, because I like to pretend that I’m Conan on thanksgiving.
So notes from the workout, I knew I was in a bad way on the set of 181. Moved WAY too slow, although the clean was awesome. Decided to take the topset out of the rack to save some energy, but it’d been so long since I’d done that I forgot about the garage door motor in the bar path. Hit it twice and just got thrown way off. 3 days “off” had me undereating and it showed. The BBB sets went better than expected, but I whiffed on the final rep of the final set and had to re-clean it to press it, and we busted time, but this was a workout where I was just aiming to survive.
Wake up call received: eat more dummy. It’s a short gain phase this time.
Keg grace on the schedule for later, and maybe a run with the Mrs. Already got in the 2 mile dog walk. My right hip was achy coming into the training this morning, and I imagine hitting that evening workout didn’t help. I don’t care to train in the evenings, but gotta be adaptable.
Sleep has improved over the past few days.
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There are some pretty funny pictures on my mum’s phone of me ripping into two drumsticks caveman style (yes, I had both)
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Well yeah, can’t have just one. They never re-heat as well as the initial cook.
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exactly!
PM WORKOUT
4 mile run+2 mile walk, followed immediately by
KEG GRACE (150lb keg)
Time: 4:17
Notes: Not a PR on Grace, but hitting it after the run I did better than expected. Felt pretty fried. Also got in a 2 mile walk with the dog earlier. Lots of activity. Going to take in a lot of dark meat turkey to balance it.
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This is a very stupid question but have you ever had the urge to pick that keg up and just throw it.
It costs $700; I ain’t doing that, haha. I throw kegs in competition though
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Animal workout.
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Or fill it with beer.
Or fill it with raw steak cause why not
@biker Thanks dude!
@antiquity @tlgains It’s worth appreciating that this isn’t a real keg but a power keg. It’s plate loadable.
That’s what it looks like on the inside. Filling it isn’t really viable, haha.
BBB BEEFCAKE Week 3, Workout 2
AM WORKOUT (0345 natural wake up)
GIANT SETS (jump-squat-row)
Box jumps
3x5
Buffalo Bar Squat
5xBar
5x140
4x230
5x360
5x405
4x455
Meadows row 150
4x5
Buffalo Bar Squats (stared w/2:00 between sets, finished with 2:45 between sets for 19:56 total)
5x10x360
CIRCUIT (no rest between rounds) hyper-abs-squat
Reverse hyper 360
4x12
Standing ab wheel
1x6
3x5
Belt squat (no lockout)
3x14x200
STRIPSET
14x200
Reps of 175, 150, 125, 10, 75, 50, 25, axle
50 dips accomplished while putting away plates
CONDITIONING
10 rounds of
3 bear complexes w/95lbs
5 chins (various grips)
Time: 9:35 (10 second PR)
Notes: Still suffering the consequences of undereating. I’m pleased that I can crush the BBB sets, but 5s pro shouldn’t be burying me like this. I have an idea of swapping the main movement to SSB squats so I can establish a new TM while keeping the TM the same for the BBB squats and sticking with the buffalo bar there. Never a shortage of solutions. I’m definitely growing, and that’s the goal here. Caught my physique being wider this morning.
That conditioning workout is solid. Great way to get in my chins.
Heavy meadows rows still work well. Glad to have them in the program.
Getting in a run with the Mrs later tonight. Had a short walk with the dog due to a compressed work day.
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Got in a 3 mile run with the Mrs. It was like running in sand. Definitely feeling the fatigue
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AM WORKOUT (0255 wake up via thunderstorms/dog)
40 rounds EMOM
Odd minute: 4 front squats w/225lbs
Even minute: 3 log viper presses w/135lbs
Front squats: 13x135lbs
5 round circuit of
10 chins (various grips)
5 standing ab wheel
10 dips
10 unloaded reverse hypers
25 RH leg curls
25 band pushdowns
50 band pull aparts
Notes: Came up with this in the evening before and it seemed like a bad enough idea to be worth trying. No cute name, as it’s not terribly unique, but alternating movement EMOM is it’s own kind of magic. This was perfectly dialed in: I was hurting at the end. Front squats and vipers are absolutely big money movements for conditioning and just plain all around awesomeness.
Keeping up the front squat burn out at the end just to keep getting in volume. Got a daily work circuit to close it out. Tang Soo Do tonight as well.
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do you plan your conditioning with respect to the day before/after workout or just come up with a goodbad idea and let it rip?? Seems like front squats after yesterdays workout would be brutal
That’s actually by design: the conditioning workout after BBB squats is always front squat focused. It forces blood into my recovering legs and speeds up recovery. The specifics weren’t planned but I knew it would be focused on the front squat.
PM WORKOUT (1600)
Tabata KB clusters w/45lbers
Notes: Cluster is a clean into a thruster, so clean each rep thrusters. This was a real solid lung breaker. Got more blood through the quads. Very satisfied with it.
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BBB BEEFCAKE Week 3, Day 3
AM WORKOUT (0327 natural wake up)
45 chins
SUPERSET (bench-pull)
Axle bench press
5xAxle
5x136
5x226
5x251
4+1x286 (misgrooved 3rd rep)
Band pull aparts
5x10
SUPERSETS (bench-row) 2:00 between rounds, 18:46 total time
Axle bench press 226
5x10
T-bar rows 115
4x10
1x17
20 standing ab wheels
(3) Incline DB bench 95lbs
8+4+3+2 w/slingshot+3 w/catapult
Transition immediately to
50 dips+25 pushdowns
Transition immediately to lateral raise stripset
20x20lbs
20x10
20x5
20x2.5
20xEmpty Hands
2:20 empty hand crucifix hold
Neck curls w/25lb plate
Neck harness
40 unloaded reverse hypers
25 reverse hyper leg curls
CONDITIONING ala Brian Alsruhe
300 unloaded axle bench presses, EMOM do 5 burpees (accomplished inside of 12 rounds)
Notes: The continued week of misses on the 5s pro, but this one didn’t feel like a lack of strength: just whiffed on the technique. Good to crush the BBB work: focused on moving as fast as I could and kept the rest times on the shorter side. Upped the weight on the incline benching. Had enough time to try out that conditioning workout. It’s not bad: the burpees and benching back to back really burn out the upper body pressing muscles.
Tang Soo Do tonight, Mrs and I both got our first stripe on our orange belts. Biggest thing was my instructor complimented my roundhouse and said to keep doing what I’m doing. I’m leaning heavily on my Muay Thai background with it and was wondering if I’d get called out, but apparently they dig the power generation, so full steam ahead on it.
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