give it a go the only thing we get from not trying is not succeeding!!
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Wise words from Master OG 
We will not discuss this morning’s trap bar debacle. Will try again later or tomorrow.
What happens with the Trap Bar, stays with the Trap Bar. 
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C4W1D2 redemption
Wu=meh a few chins
Didn’t feel great going into this. Fricking headache, bloated, heart racing. By the time I got done I felt better.
Trap bar
1x5/140
1x5/165
1x5/190
1x5/215 not beating myself up after yesterday’s screw up
5x5/165
So, let’s talk about yesterday. Went out started warming up pulled the first warm up set and my buddy, formerly known as MethHead, but who has got his shit together the last two years text me a pic of where he just totaled his 18 wheeler. Both steer tires are on the drivers side of the truck because he sheared the front axle out from under it and the engine is on the ground. He said he was okay, but the next text was that they were taking him to the hospital to get checked out, and that his sister was going to meet him there. In my idiotic state I grossly misloaded bar. Should have just called after I got the text.
Anyway, the bar was glued to the floor and wouldn’t budge. Then got I pissy at myself. Then pissy at him because… well… just because. Super thankful that he is okay, but aggravated at him nonetheless.
Although it was a debacle it showed me I need to make adjustments or I am not going to hit my goal. Good possibility I am not going to reach it regardless.
I know one bad session is just a spitbin the bucket, but it was a good lesson.
Three of my most experienced/ strongest friends have questioned my programming. Hmm… might be time to rethink things.
OHP
1x5/35
1x5/45
1x5/55
1x5/60 yeah there was cheating on these
10x5/50
DB Row
5x10/30
SS
Hanging leg raise
5x10
C4W1D3
Wu BPAs
3x20
SA band lat pulls
2x10
BP
1x5/34
1x5/45
1x5/60
1x5/70
5x5/75 Not quite as grindy as last week
Incline DB BP
5x10/25s last few reps were Fugly
BSS
5x10/25
Lat Pulls
4x10/SW
Ended up feeling these more in arms than lats so I called it
You still about?
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Yeah, just barely lol
Let’s see… there was sleet/ice, being dog bit, one of my peeps was in the hospital, I lost my shit and angry text my buddy over something I am still not sure if it was or wasn’t his fault, (because somebody lied), then I had to go do some shit that I had already said I didn’t want to do, after unloading 50lb sacks of feed.
But today was pretty decent, so there’s that 
3 Likes
C4W1D1 again, sorta, I switched to 5/3/1 FSL maybe, kinda, I think so. Let’s just go with… I did something.
Wu
GG/BG
Squat
1x5/bar
1x5/85
1x5/100
1x5/115
1x7/130 The first weren’t bad but I lost tightness and the rest were pretty sloppy.
5x5/105 to lazy to reload at 100
BP
5x10/65 took until the 3rd set before
shit kicked into gear here
Trap bar rows
5x10/70
Lying leg raise
5x10
Everything was tight and immobile this morning. Slogged my way through it and by the end things got better. Spent too much time hanging off the ladder this weekend but I did get it finished.
4 Likes
I am just going to start from scratch for
Whang
2 Tbsp oil
1/2 medium sized onion
1/2 large bell pepper
1 lb shaved sirloin
Salt and pepper to taste
Thinly slice onions. Maybe 3mm
Thinly Slice bell peppers (set aside)
Warm large skillet on med high heat. Add oil, add onions. Salt the onions. (It will draw out the water)
When onions start to turn translucent reduce heat to low. Cook onions until the begin to caramelize (turn brown) stirring frequently.
Increase heat medium and add peppers. Stir frequently. (I like the peppers to be almost tender so I cook them about 3-5 mins)
Push veggies to the side and add the meat in layers. You can salt and pepper it before or after you add it to the pan. It doesn’t take long for the meat to cook since it should be paper thin. Push the cooked meat over with the veggies and keep adding meat to the pan until all is cooked and stirred into the veggies.
At this point you can alter what you want to do with it.
I covered it with Big Eye swiss and will stuff it into tortillas.
OR
You can add broccoli, carrots, cauliflower mix. Cover with lid and cook until desired tenderness.
Stir together 1/2 c soy sauce 1/2 c of water and a package of brown gravy mix. Add to the pan and cook over medium heat until it comes to a boil.
Serve over rice.
OR
You can add mixed veggies ( like corn, green beans, potatoes, etc…) and some tomato sauce (or paste, or whatever y’all call it.) Add enough to almost cover and simmer. Cooking time will depend on fresh, canned or frozen veggies.
OR
Add taco seasoning, chili powder, tomatoes, ( jalapenos if you like them) cook 3-5 mintues and stuff it into steamed corn tortillas or serve over rice.
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Oh wow, thank you! I really appreciate this post! Will try and see how it goes
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Honestly not sure if this is the kind of thing you were looking for.
Just basic stuff. Then you can add whatever YOU like. Garlic, herbs, hot sauce, veggies. Etc…
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Looks simple enough, and I honestly got excited when I saw the cheese and the thought of putting it in a tortilla shell with maybe some potatoes. I like those kinds of stuff like shawarmas, burritos, falafel and so on
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OMG that looks amazing.
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C4W1D2 whatever
Wu
Standing band hip thrusts
GG/BG
SA band lat pull
Trap bar
1x5/140
1x5/165
1x5/190
1x10/215
5x5/165 low handles
2 Likes
I could definitely eat that. Especially the melted cheese. Maaaan, it’s been so long.
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LOW HANDLE on the tbar is awful ( HARD) ! Those reps with low handle are total bastards!
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Well I was going to finish this workout at the gym but…
I was trimming the weird hedges and the wind was blowing at what seemed like hurricane force and whipped the extension cord into the blades of the trimmer. Cut the cord, sparkes flew, popped a circuit breaker blah, blah, blah. Got the redneck tools out to fix said extension cord, aka a pocket knife,
stripped the insulation back, went to strip the actual wires and instead ended up cutting the too of my knuckle open. Yay me! Threw some black tape on it stanch the bleeding and finished raking up six wheelbarrow loads of debris.
By then my finger was throbbing and starting to swell. I just said, fuck it!
Just catching up. Plenty of good work as always.
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Thanks Crippler!