Tried the sweet potatoe with Peanut Butter… very good!
I also had half an apple this morning… put a big glob of PB on it… liked that too!
Sheesh… next thing you know, you are gonna suggest something really crazy, like adding jam to my PB!
Careful now Bunnyman. PB addiction is a slippery slope 
Adding JAM to PB??!? Who’da thunk it!
Yeah, PB right on an apple or pear is awesome.
PB and cheese? Now THAT’S hardcore.
Peanut Butter and sharp cheddar with an apple, awesome! Dark Chocolate and Cabernet, another winning combo
Green jello, 4 litres of mazola oil, a twister board, spatula and a goat… now there’s a combo!
You from Timmins? LOL! 
[quote]bunny7568 wrote:
Green jello, 4 litres of mazola oil, a twister board, spatula and a goat… now there’s a combo![/quote]
The green jello, oil, twister board, and the goat, I completely understand, but why the spatula?
Oops! Fell a bit behind… Here’s the last week of workouts. Nutrition similar to what’s posted. Will note otherwise.
6/19/08 ARMS
A1: Smith Mach. Rev Grip Press: barx12, 70x12, x12*
A2:EZ Bar P.Curl: 50x6, x8, (con’t in B set)
B1:Close Grip Press (Smith): 90x10, 160x5, 140x5, 110x10, 110x15, 140x5.5 (fail)
B2:EZ Bar P.Curl: 60x5, 60x3, 50x5
C1:O.H. DB TriExt: 50x6, 60x8, 65x6, 60x6
C2:Inc. DB Curl: 30x9, x8, 35x8, 40x5(hitched #5)+30x3+20x5
- I didn’t like these. Didn’t feel right in my wrists and shoulder. Maybe just have to do more to get used to them.
6/20/08 (FRI) OFF
6/21/08 Sat. Push (shoulder concentration):
A1:Mil/PPress: 95x6+2PP, x5+4PP, x5+5PP, 115x1+9PP, 135x6PP, 135x6PP, 155x2PP, 135x5PP
B1:Inc. DB Lat Raise: 20x6, 15x10, 20x10
B2:DB PushPress: 45x5, 45x5, 50x3
B3:DB Farm.Walk: (2x60)x200ft, (2x60)x100ft+100ft(10sec rest), (2x60)x100ft+130ft
C1:Seated Rear Delt Raise: 15x10, 20x12, 30x8
C2:DB Upright Row (neut grip): 45x5, 50x4+35x9, 40x5
Walked 15min @ 4mph @ 0% incl.
6/22/08 Sun. – OFF
6/23/08 Mon. – PULL
A1:DB Row* 55x12, 85x10, 95x8, x9, 100x8, x6
B1:B.O. BB Row: 135x8, ", x8
B2:DB Scott Curls: 30x8, 30x5+20x4, 30x5+2+0(fail)
C1: Power Shrug: 225x10, 295x8, 365x5
C2: Serratus Crunch (with DB’s): (2x35)x15, (2x60)x15, (2x55)x10
- This set was definetly a P.R. volume set. I’d never even attempted a 100# DB row before this. Felt GREAT!
6/24/08 TUES – OFF
Took off from work and went fly fishing– Call it GPP.
6/25/08 WED. – PUSH
X = No Set
A1: Inc. DB Press: 60x8, 65x5, 65x4, 60x5, 60x7
A2: DB Flye: 30x8, 35x8, 40x8, X, X
B1: Pec Dec: 115x3, 100x7, 105x7, X
B2: DB Floor Press (Neut. Grip): 60x7, 60x7, 65x7, 65x7
C1: Dip Negatives: BWx8x10sec, 15#x5x10sec + 1x8sec + 1x10sec, 20#x1x10s + 1x8s + 1x8s + 1x6s + 1x6s
(does that notation need explanation?)
C2: Cable X-Over (1 arm at a time): 30x10, 40x10, 45x8
6/26/08 – Thurs – LEGS/Lower
X = No Set
A1: Squats: 135x15, 185x12, 225x8, 275x4, 275x3, 225x7, 225x5, 135x15, 135x15 (wide stance), 225x5 (wide stance)
A2: Rev. Hyper: 40x10, 45x10, 55x10, 60x10, 65x8, X, X, X, X
4 Beers at the local brew pub in the evening.
6/27/08 - Fri. – Arms
X = No set
A1: DB Floor Press: 55x10, 60x12, 65x10, 70x8
A2: EZ Bar P.Curl: 50x5, 30x8, 30x12, 40x8
A3: Ab Wheel (knees): X, 10, 10, 5
B1: 1-Arm OH Tri-Ext: 30x5, 30x8, 25x9, 25x10
B2: Rev. Grip EZ Bar Curl: 20x8, 25x7, 25x8, 25x7
C1: Cable Tri Ext (horizontal plane): 40x5, 50x2+40x3, 35x8R(6L), "
Had a hard time getting a connection with the triceps today.
6/28/08 - SAT - PULL
Jump Rope 3 Min.
A1: Strt.Arm Cable Lat PullDown: 70x10, 100x10, 110x12, 120x8
A2: Cable Row (close grip): 140x10, 170x10, 190x12
B1: 1-Arm Cable Row (seated, palm down): 120x10, 150x8, 160x8*, 170x10*, 190x8*
C1: 1-Arm Cable Pull Down (On knees, neut. grip): 100x10, 120x10, 140x8R(7L)
D1: 1-Arm DB Snatches**: 55x3, 65x3, 70x3, 70x3
- Grip was toast, used strap
** Dead from floor each rep (ie groups of singles per side)
The unilateral work this week really highlighted some imbalances. My left ‘pulls’ are weaker than right. My right ‘push’ is weaker than left.
- I think I have my dates off by one day, but the pattern is correct…
6/28/08 SAT - PUSH/Shoulder
A1: Mil/PPress: 5x95, 7x95+1PP, 115x5+2PP, 115x3+2PP, 105x5, 105x5+1PP, 95x5, 95x6 (held lockout 30 sec), 95x1 (held L/O 30 sec), 95x1 (l/o for 50 sec), BARx12
B1: Seated Delt Row: 15x15, 25x10, 35x8+3+2, 40x6+3+3
B2: DB Press: 55x8, 60x8, 60x8, 65x8
C1: Upright DB raise: 35x10, 40x8, 45x8, 45x8
C2: 1 Arm Standing DB Sh. Press: 40x6Rx8L, 40x8, 45x8, 50x6+2
D1: DB Farmer Walk: (2x60)x240’, (2x65)x200’+40’(10s rest), (2x70)x200’+40’, 100x200’+40’(used straps)
D2: 1 Arm DB Shrug: 95x8, 100x6, 100x6, 100x8
6/29/08 - OFF
AM Walked 3 miles @ ~4mph
Note: Thursday had beers.
Friday and Sat I pretty much ate everything in site. I’ll estimate about 5k-6kcals including pizza, sweets, popcorn, etc.
Sunday was typical, except I had 3 bowls of grain cereal and some Sun chips.
Fri-Sun drank 1/2 gallon of Whole Milk.
6/30/08 - Mon - PULL
A1: BO BB Row: 115x12, 135x10, 155x6, 145x8, 145x8, x1(hold ALAP), 135x8(snatch grip), 135x8 (inverted grip)
A2:Hang leg lift over bar*: 10, 7, 10, X, X, X, X, X
B1:DB Rows**: 85x10, 100x6, 100x10(straps), 100x6
C1:Power Shrug (w/straps): 315x10, 365x8, 385x6, 385x5
- Hanging leg lifts on the Smith Machine. I set the bar just below where my legs would be parallel to the ground. I pull legs up then straighten and lower a couple inches but do not touch the bar with my legs. Tuck back in, drop-- 1 rep. Effective.
** I started a thread about this in “Strength Sports”. I’m maxing out on the DB rows @100 lbs for 10 reps- my gym only goes to 100lbs. Grip gives at 6 or 7 (usually), but I don’t want to sacrifice back work for weak grip (I get a bit of grip work).
I really like power shrugs… :shrug:
Calories: About 5k, about 1/3 P/F/C
Modi from that thread had a good suggestion (the only useful one I saw): 100x12
You can also superset the BB rows with the DB rows for a few sets for some extra stimulation. It’s really hard to overtrain the back.
7/1/08 - Tues. - PUSH
AM Walk, 15min @ 4.2 mph
A1:DB Press: 40x12wu, 65x12wu, 75x6, 80x5, 85x5, 85x4, 90x3, 85x4, 85x3
B1:Incl. DB Press: 55x5, 55x8, 60x8, 60x7, 65x6
B2:Kneeling Cable Curl: 150x20, 170x15, 180x12, 180x12
Cals: About 4k, probably 60/20/20 P/F/C
I’ve come to realize that I really like and grow from alternating 3-5 rep and 5-8 rep range.
Today my goal was 30 reps each for the 2 movements, flat DB being the ‘heavy’ today. Next ‘Push’ will be heavy vertical and 6-8 flat press.
Arms growing. Veddy good. I’m starting to notice some waistline growth after a few months, but I’m cool with it. I’ve already written the summer off as far as physique because I want the muscle growth. I really is a mentality battle for the most part.
Lift heavy. Eat. Sleep. My GOD, IT WORKS!
Skid-- yeah I thought that too. MORE REPS, DUH!
I guess what I really didn’t convey was that I wanted to stay in that 3-5 rep range as I progress up. I’ve never gotten a lot out of the higher rep ranges. Historically, I’ve not responded (ie grown) in the higher reps.
The other thing I think some responses were missing was that I CAN row heavier on the BO BB rows. It’s just not comfortable from where my injury was. I really feel the shear on my back as I try to keep good form and back angle parallel. I could try with a steeper back angle, I suppose. I’m just taking those slowly-- pick my battles wisely
Thanks again!