You’re killing it! That’s the goal for most of us: getting to something we’re both pleased with and is sustainable. Awesome job, man!
So, amusingly, we ate dinner and got to the door (it’s a country place we really like going to - some big shows and some local, but always fun). Everyone was way dressed up and walking in and we both kind of slowed down and were like “would you rather just go watch some football and call it a night?” The mutual answer was a resounding “yes!” So that’s what we did.
I’ve kind of dabbled with workouts, but it’s really laid out as a very methodical program and I haven’t committed. I’ve been on the road more than home, and will be so for the rest of the month, so I am just doing whatever whenever right now. Agreed he’s absolutely killing it lately. I’ve always loved his stuff. Any general questions I can answer to give you some insights?
Loving that planning process there. Travel is the best time to lean out. You’re spending less money while on the road, and usually you’re busy enough that hunger is a non-entity. And being home is a great time to gain: you can have the community of feasting with the family. Going opposite is SO backwards to me: being “that guy” at the dinner table eating meager rations while everyone else is enjoying themselves, and then gorging on overpriced food that was prepared with WAY too much oil/salt/butter AWAY from those we love.
Your story about the Halloween party is totally relatable. Mrs and I had the same experience on our most recent cruise. We were sitting, waiting for a show to start, only for her to lean into me and say “I’ll be honest: I’m not really excited about this” and I said “Me too! I thought YOU wanted to do this. Let’s go trick-or-treating instead” (an alternative activity at the time), so we just left our seats and headed out. It’s awesome when you two have that sort of natural alignment.
Thanks man! I already have kind of my own rule of “I don’t go to the second place”* on these trips, so it’s not a crazy shift to kind of lean into this not having to eat like a glutton.
*What I mean by that is I’ll go to dinner or whatever the group activity is each night, because I’m a human being that will support my team/ customers, but once that’s over and everyone starts the “where do you want to go next?” that’s my cue to head to my room. I don’t want to be hungover and tired and feeling like garbage all the next day, but some folks get energized off those late nights so good for them!
That’s pretty funny. I’m pretty sure that’s got to be half of all couple’s issues is the easy miscommunication. We do that all the time, even more so as the kids have gotten older, where we’ll finish something and only then realize “wait, nobody wanted to do this??”
Was just wondering if there is a write up at all about his new programme, as in how many days a week, how long are the workouts, can you swap stuff out etc.
I was thinking (when my broken bones are fixed) I wanted to just do a programme off the shelf……but I only workout 4 times a week, I’m not flexible with my days and there are quite a few exercises I can’t do due to Injuries (Jesus I sound annoying) so didn’t want to spend the money only to find it’s a 6 day a week focusing on major BB lifts for example.
There was a thread in here somewhere where he was answering some of those questions, but I couldn’t find it on a brief search.
It’s 3, 6-week programs; you can get them separately or as a bundle; the bundle is how he intended them to be run, I believe.
Each phase is 4 days, with a slightly different focus.
There is a volume phase, which is a bodypart split; the progression system focuses on adding sets each week. There are some barbell lifts here, but he states it doesn’t matter what exercise you choose - just keep it for the whole phase.
The load phase is the one phase that each day focuses on one of the primary barbell lifts (although no conventional deadlift). Here the choice of progression is adding weight to the bar. He briefly talks substitutes, but the gist is finding an exercise upon which you can safely progress.
The intensity phase is PPL + gap; it’s lower in volume and focuses on driving each set deeper into/ beyond failure as its mode of progression. As written, there’s very little barbell work - it’s driven by exercises where you can safely fail.
Each phase really is a methodical, planned progression to overload with enough effective reps for hypertrophy. I think if you enjoyed the JP stuff (just reading it; I never ran it), you’d like this.
I like that rule for sure. I’ve definitely taken it to the extreme (and far too extreme) bringing all my own food on those trips so I never had to go out with the team, but that’s definitely an easy downshift. The inclusion of a HSM into the new Velocity Diet definitely allows for a “smart” meal choice when out with the team. Of course, you DO have to deal with the frustration of people treating you like a zoo exhibit (“You’re ordering a salad? Are you on a diet or something?”).
But it can also be a fun time to experiment. It’s how I started my initial pivot toward a more carnivore approach: just started shifting that HSM into a pure meat/animal meal. With each trip, you could try new “challenges”. “Let’s do a “vegan only” run this time. Ok, now we’ll do a whole foods keto approach. Alright, now we’re going to make it a paleo trip.” I always like trying out new things when I’m away from family so that, if it all goes belly-up, they don’t have to be around me while I’m suffering. I did that in reverse, taking on my 4.5lb cheeseburger while my wife was away on her own trip, haha.
…which, yeah, maybe do that on one trip too. “My HSM is only going to be ONE meal for the week: but it’s gonna be a doozy!”
Doing it right for sure! So good to see and hear the “when in doubt, steak and eggs” is working. Shame to hear about the illness. You’re feeding yourself right for recovery. Another tasty hot liquid to drink when ill could be some bone broth. I like it with some electrolytes thrown in.
Just checking in folks - I’m still alive. I’m on the road all week. I’m at a Westin, which always has a great hotel gym. I did a pure bro chest and shoulders workout yesterday and back today, along with pedaling around the bike that doesn’t go anywhere.
@FlatsFarmer, Joe Theisman was the special guest. I got to have dinner with him and it was a ton of fun; he’s very generous with his time and happy to just BS about football like we’re just all hanging out.
I got back Friday evening and I’ve basically just been sleeping and eating since. That was a long project! I’m looking forward to settling down a bit for the last few weeks of the year.
Back to getting jacked, my friends! I’m way into the rotating high frequency specialty blocks lately, so today was another back workout (I feel I neglected it for a bit and it’s less meaty/ beautiful than before).
Back
5 minutes bike warmup
Meadows Row
-/8
25/8
50/8
75/8
90/8
100/8
One-arm BB Row
50/8
60/8
75/6
DB Pullover
55/10
55/8
55/7
Oof - can tell I haven’t been doing these
Lat Pulldown
Emphasize stretch
3 x 12
Leg Raise
4 sets
Standing Calf
4 sets of 10 full reps, 10 partials, 10s stretch
That’s pretty cool. And it’s nice to hear about Joe T being so fun and easy to hang out with. He always seemed like he loved the game and enjoyed what he was doing as an analyst/commentator.
I looked him up real fast, and the internet says it’s been like 10+ years since he was on an NFL broadcast. I can’t believe it’s been that long! I can still hear his voice in my head. How’s he holding up?
He’s in great shape! At one point he was moving around with a guy showing him how to tackle… well, more complaining about the targeting rule and demonstrating how it’s impossible to avoid
Dude, had to thank you for the tip on mixing chocolate and vanilla Metabolic Drive together. With Vanilla out at the Biotest store, I had to break my streak and purchase some chocolate. I have an equal amount of chocolate and vanilla protein in the house now, and then I remembered you posting about combining them and it became a no-brainer.
It tastes SO solid. I found chocolate on it’s own not as enjoyable as the vanilla, but this is just perfect.
@T3hPwnisher Awesome! Glad to contribute. It’s definitely a 1 + 1 = 3 situation. Both flavors are good on their own, but it’s a new ballgame when you mix them - there’s no “protein-y” taste to it.
Yesterday I did legs, but kind of petered out. I got through leg curls and then worked up to 275 x 8 on the SSB. My legs were actually taking all the work, instead of hips and back, I’m just crazy fatigued.
Last week I took @T3hPwnisher’s advice and kind of played with diet while on the road: I ended up just eating dinner each day. It worked out really well, because that’s really all I had time for anyway. I’m now headed to NYC for a couple days, where I think I’ll probably go carnivore (even though it’s seriously just a couple days) because I want an excuse to eat steaks. Then I’m headed to Italy and my wife is meeting me for the weekend, so that’s vacation and I’m not worrying about it; then I’ll work there for a few days and get home just in time for thanksgiving… where I’m liking the idea of some vomit-inducing challenge workout.
