Happy birthday Pwn!
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Happy b day pwn! Sounds like your day is off to a great start.
Damn. I only have 4. I can double my lifts and rep PRs in 4 yearsā¦ Right?
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Happy birthday, amigo. May you continue to grow old and fat with grace and dignity.
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Happy bday,
Please report back if you like that food processor. I have been thinking about investing in one too.
Also, another amazing workout. Your ability to embrace the suck is impressive.
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Happy birthday man!
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Iām sold.
Happy birthday dude
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Happy birthday Pwn, hope you get spoilt.
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Happy birthday brother. Hope you have a good one man. Train hard!
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Loving the āironyā of a wife purchasing kitchen goods for the husband. What an age to be alive!
Happy non-cake day sir.
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FIFY!
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Happy birthday, bud. Enjoy the time with the family.
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I have that processor. I am pleased with it. Mostly used it on pistachios, haha. One time tried to chop some veggies up really tiny with it for a salsa, that was okay too.
@jshaving Thanks man! Spend those 15 years learning from my mistakes and making and learning from your own so you can be so much cooler.
@SvenG Thanks dude! Definitely building to something big.
@mr.v3lv3t Thanks dude! Iām a year past the 35 and older crowd and 6 years into getting real. Maybe one day Iāll learnā¦
@tlgains Thanks!
@boilerman Much appreciated dude! It was a great day.
@kdjohn Happy Birthday to wonder-twin! Dude: as a Scandinavian student of Muay Thai, youāll get a kick out of those two treasures I treated myself to today at a used books store
@cyclonengineer Much appreciated man! Will definitely give it a review. Iām so excited for all my toys. And that workout as miserable, haha.
@whiplash1 Thanks!
@dagill2 Thanks dude! If you ever make it over here dude, Iāll take you to that spot and then we can crush a Dan John 50 rep squat and puke our guts out.
@simo74 Thank you! Absolutely spoilt.
Alright, let me sum up the day. Got that breakfast burrito, came home and hit those birthday bears. What I didnāt mention was that, one I stripped off the plates, I did another 36 rounds with just the bar, just to get in a little more activity. Then went walking and shopping with the Mrs while we let the rain and wind die down, because it was nuts. Lunch was very light (inside of a chicken soft Taco at Taco Bell), then we got to get home and walked the dog for a little over a mile before grabbing the kiddo from school and heading out to dinner.
That burger I got was fantastic. 1/2lb patty stuffed with American cheese, topped with cheddar, bacon and onion rings with BBQ sauce. The side was āsweet fringsā: sweet potato fries and onion rings together. The BBQ sauce was a little overpowering, but Iām a sucker for BBQ cheeseburgers, so it worked.
Came home, opened up cards and then got dessert. My wife is amazing and made this to my exact specifications. What I posted a picture of is a sunbutter pie. Itās made with sugar free sunbutter (sunflower seed butter), monkfruit sweetener, organic free range eggs, grassfed whole milk, fat free cream cheese, and the crust is crushed up cinnamon keto breakfast cereal and organic free range eggs. It was delicious: hard to stop at 1.5 pieces.
Heart and stomach are full. Axle deadlifts tomorrow will fix both of those.
Oh yeah, still got in my daily work. Because itās what we do.
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Could only tag 10, so hereās the rest
@ChongLordUno Thank you dude! Always.
@raven78 Much appreciated dude. No cake, but that pie was fantastic.
@anna_5588 It was close. Youād dig it.
@flappinit Thanks brother! Absolutely what I got to do.
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Oooooh buddy. I expect a full report when you finish with those
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@kdjohn Absolutely dude! I got some downtime between some required readings which should hopefully allow me to get them done.
BBB BEEFCAKE WEEK 5, Workout 4 (been real bad about annotating that), schedule is chaos, will describe later
0330 natural wake up
27 sets of t-bar rows w/100lbs, odd sets were 6 reps, even sets were 5 reps, followed by a set of 15. Ran it like a circuit: in between sets, Iād do something else and come right back to rows. In total, between sets I did
Chins (various grips)
1x20
4x10
Neck harness 55lbs
5 sets
Kelso shrugs w/swiss bar (all 3 grips) 125lbs
6 sets (2 sets per grip)
Standing ab wheel
3x7
Dips
3x17
Band pull aparts
3x25
Band pushdowns
1x25
SUPERSET (shrugs-pulls)
Axle shrugs against short average bands
1x54
Face pulls
1x100
CONDITIONING
10 minutes of 20 seconds on/10 seconds off burpees over/facing bar
Odd rep was burpee over bar, even rep was facing bar
SECOND BREAKFAST
Axle deadlifts
5x136
5x226
3x366
3x416
3x471
5x10x366 (90 seconds rest between sets, total time 14:10)
Reverse hyper 180
1x45
Notes: Busy day getting stuff knocked out, so got up early, did all the bodybuilding stuff, dropped the kiddo off at school and came back and rushed those deadlifts. Awesome to be able to do that and still put in a strong performance. Later today Iāll hit a set of 100 for the trap bar and take the dog walking.
I am still QUITE insulin sensitive, as I was sweating a TON from my birthday meals last night.
I figured out I can align an upcoming work trip with my deload week if I run all my training together for the next several days, so I took deads today to give me a wide gulf between deadlift workouts. It also made the best use of all that extra intake of calories.
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Got in my 2 mile 80lb vest walk and 100 unbroken reps with 135 on the high handle trap bar, but most importantly
@boilerman check out what I am thawing out for dinner tomorrow
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Belated Birthday cheers!
(and here I thought your wife spent that much time and effort making pie for you for no good reasonā¦lol)
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