This is awesome. I really enjoy your diet simplicity. When I’m trying to be strict I also typically stick to like 5 different foods for an entire week. Plain and simple, and easier for me to stay on track.
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Oh yeah, now we are talking
Simplicity is awesome, be it training or diet, if it’s simple it’s most likely going to work
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Thanks @danteism @littlesleeper!! Simple is just what works 
Monday Squats
Warmup Stuff
Warmup Sets 135-225-315
1s @ 365-405-425
445-465-485-505-525
Back Off: 4 Paused and 2 high at 405
Go home.
Lowered all of my back off sets and will be really conservative.
I feel great. Knee had a bit of issue in the warm ups but it feels great. I really liked starting so low and adding weights so slowly. Definitely not what I would do for a 1RM test but it was nice.
Fast forward…
FUN CANCUN DAY TRIP:
We went to a trampoline bounce park thingy. So awesome but now my knees are trashed hahaha FML #noragrets
Lunch where I had pancakes and fried chicken with eggs bacon and syrup. Rest of my diet is just papaya, chicken thighs and 3 rice cakes so way with in my macros today.
Then off to the beach for some body surfing and finished watching the sunset over the lagoon.
HIGHLIGHT OF THE DAY:
After about 5 minutes of my wife and her sister counting to 3 to jump into the foam pit and not doing it my wife accidentally fell in and about 30 seconds later Natalia jumped in and held her nose to not get water in it.
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Dia De Muertos
Dead 1s 135-225-315
405-425-445
465-485-505
525-545
Dumbell Rows superset wtih headache
Various Unilateral Cable Rows
I wasn’t properly hydrated today to begin with and then electricity from Tulum to all of PDC was out so there was no airconditioner. Deads I noticed some head pressure but with rows every rep gave me a minor headache.
Dead form was better but still not great. I actually missed 545…but then hit it with out removing my hands. It was such a half assed non focused attempt I dont even think it would have been redlighted LOL.
Hands and especially thumbs are sore!!!
Yea, great few weeks time to get back to normal. CANT WAIT.
The breaking point for me deciding to lose a bit of weight was when I was googling “how to cut shirts to make them larger”. That just isnt a great look.
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Fried chicken and waffles!?!? My favorite! Never knew sweet and spicy could go well together!
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Mate it’s the other way around, you need to stop if it’s not fun anymore
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Bench plus bench, then some more bench and then yuuup you guessed it, some military presses…
Bench 5-3-1s@
135-225-275
325-335-345
355-365-375-385
6@285 (5+ Day)
510@185 (BBB)
Seated Dum Military 510
Cable Press SUPASET Pullups
I planned for more assistance and less bench but I woke up and just wanted to bench. 365 had two sticking points. Smoked 375. Then flared elbows on 385 and felt a delt strain so I stopped there. I have 405. I will smoke 405 when I attempt it.
Physique:
Vascularity: coming back
Legs: Quad feathering showing this morning
Abs: lower abs showing on the outside again
Waist: Kai Greene in the offseason FML (it’s getting better every day but still)
My waist I think is from visceral fat that I created from the few times I drank the last month and probably the heavy insulin spikes from the food and amounts I was eating.
Herbal Therapy: This is kind of weird. What I dont like about herbal therapy is sometimes it makes me self doubtful and over analytical of myself and when you are trying to turn an overactive brain off that is 90 miles in the opposite direction. Lately though I have sort of confronted that and it has had great results on me being more forgiving/accepting of my own shortcomings, like squats hahaha only half kidding. But just like squats the battle of progress in all of it’s forms is ongoing and you should never be satisfied with your own progress.
DIET:
Box of Cereal*
Liter of Milk
Boiled chicken
Potatoes
I absolutely love cereal. I am really not even that picky of the kind. But I dont allow it in the house because the 2nd or 3rd ingredient is always sugar (I know that sounds controlling but my wife is diabetic and I am health conscious so we have no reason to eat that). Even so called healthy cereals are competing with donuts for sugar content. Yesterday I finally found a cereal with no sugar added!!! An entire box is only 630 calories and it doesn’t taste like cardboard (even though that wouldn’t matter so much hahaha).
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What cereal??
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You clearly misunderstood him, he just eats the box itself
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Thanks! It looks like a box of dried fruit? Is that basically what it is?
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With the flakes like from raisin bran.
PM Gunz
Tricep Rope Down 10s (warmup)
Wideish Grip Bar Cable Pressdown 5s
Dum Crusher 8s
Unilateral Cable Down 8s
EZ Curl 10s (warmup)
Cross Curl 8s
Rope Curl 8s
Machine Curl 8s
Some strong buyers remorse on this boiled chicken. I was too lazy to fry it the other day and doing the math I might have 5 more days of this.
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You are supposed to get them at the same time? WHERE THE HECK IS MY 600 POUND SQUAT AND LEANNESS? 
Also boiled chicken? Why not grilled? Though to be fair boiled chicken with white rice with sugar dusted strawberries are one of my favorite meals, it’s a nice throwback from childhood.
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So, not to go all voodoo and shit on you, but I highly recommend breathwork as a healing modality. Short of that, try some mindfulness activities - meditation and shit. I got a free app for my iPhone called Headspace and it walks you through ten days of meditation, ten minutes per day. It’s good stuff.
But, if you can find a good breathworker, that shit will change your life for reals.
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Just lazy hahaha and the leanness I want to get to I shouldn’t lose any strength.
I was thinking about this!!
Squat 1s and 3+
-Warmup Stuff
-Fun Stuff 1s @
405-455-475
495-515-535
4@425
-Front Squat
5s @ 135-185-225
3 @ 255
Weird stuff with squats today. Hip shift on either 495 or 515. 535 was a bit slow. Legs feeling a bit rundown today post workout. Will finish this block and evaluate. Looking forward to the reload stretch which just this morning I was working out a plan to drop it hahahaha. Funny how that works.
Diet:
8 Eggs
Oats 100g
1.5kg Potato
kethcup and soy sauce
475g boiled chicken
I started weighing my chicken after it is cooked because I think it will be more consistent (companies add water to chicken that mostly cooks out) and it is also much easier to meal prep that way.
Time to watch some BBall GO CAVS!!!
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Your diet is spot on! I mean, I’d toss a bag of frozen veggies or something green in there, but otherwise these are my staples as well. I’m going to be pretty much following the “Big On a Budget: Minding Your Macros (By John Jewitt)” diet layout when I turn this deficit back to a surplus.
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1.5kg potato, lol, you should post a pic.
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NOOOO!!! hahaha I am eating green stuff today by coincidence but now that you mentioned that I had kind of a “oh duh” moment so I am adding back in the veggies.
A pile of ~1.5kg of Potatoes 
Shopping Wins:
So went for meat today and saw that they had 2 new flavors of the sugar free cereal and all of them 650 cals or less for a box!!! So I bought 9 boxes hahaha (Down here when you see something you like you kind of have to stock up for 2 reasons: 1) they might not come back and 2) if they are popular they are more likely to keep them in stock.)
Diet:
Yougurt and Oats
1kg veggies
~400g boiled chicken (choking this shit down…last fkn day)
Pizza with Friends (later)
Some Papaya
Deadlift Fails:
Hook 1s to 405-455-475
495-515-535
Dead Stop 4-4-6 @ 405
Dum Rows
Uni Cable Pull Down
The good is that I figured out my deadlift program and form. The bad is that I had 2 completely separate forms that I alternated between so I never got into a rhythm. One was faster grip and rip that I used until the weights became heavy. Then I did this sit in the hole and think too much while trying to brace.
I am so in my own head right now with deads. Watching the workout is almost embarrassing.
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Little bit of humor and self evaluation. HAPPY FRIDAY!!!
Pizza was bomb gonna put all that into a good bench session tomorrow.
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