Where’s the porn?
It didnt come out super porny hahaha but it was good…
light brown before boiling. in the future I am pulling the skin off to keep it crispy when it boils.
The label on this beef basically translated to mystery beef LOL but I braised it and it came out falling apart and the cartilage and tendons or what have you turned to butter. Hopefully it all goes straight to my knee.
LOL MY GYM SUCKS!!! So they have been getting on me (everybody) about gym bags because they think I am stealing their TRXs and cardio machines. Supposedly all bags are forbidden yet every time I go up there there are smaller bags and purses everywhere. Then of course the endless piles of cell phones and food and other bullshit scattered all over the equipment. Pretty infuriating. I am currently devising ways to as obnoxiously as possible take my stuff etc and put it upstairs with out my gym bag. Of course with the previously mentioned actually coming primarily from the fucking trainers who would notice?
PM PULL
Uni Machine
Uni Cables
Bent Over Dumbell Rows
Some Curls
Back Flys
Lot of repeating in the PM workout but if you want to fix something (back imbalances and impinged shoulders) you work on it, a LOT.
PEACE OUT and watch some basketball!!! Go Cavs LOL
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Looks Porny to me! 
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Wut?!
Right? I assume some equipment went missing so now they are cracking down on gym bags on the gym floor…but purses and all other junk is fine. I am really not sure what they have all the cameras for if they dont use them to thwart theft.
I have decided on a solution though. I am going to use a trash bag for my gym bag and carry it like santa claus.
Bench 1+
5-3-1s@
135-225-275-295-315
3@335
BBB@195
Pec Fly
Random half ass shit because my shoulders were fried
Shittish workout because the bench I used is impossible to do your own lift offs with and I did my own liftoffs.
I am not going to do BBB with a barbell anymore. I thought it would help form and strengthen my shoulders but form quickly goes out the window and my shoulders always end up fried in a way I dont think is progress and it hinders the rest of my workout.
Knee was feeling great this morning but then I sat in my office for too long which for some reason hurts my knee ever since the 1st injury and now it hurts again. Lesson learned.
Been meal prepping all day and now I know that the mystery meat is Beef Shank. Braised that, fried chicken breast and made rice and beans with the beef broth.
Pretty good day. Gong to have a steak dinner with wifey and watch some Gotham.
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Leg Press is a quarter squat where you take advantage of an incline plane to move X plates while not actually having to touch anything heavy. As feats of strength go it is as impressive as the forklift operator.
SO STOP FUCKING TALKING ABOUT IT!!! Or even doing it.
That felt good 
SUNDAY GUNDAY!!!
Tricep Stuff
Bicep Stuff
Delt Health Stuff
Some upper back dominant unilateral rowing
Squat 600 and hopefully 3x BW plan for the next 2 weeks:
- Drop as much of 11 pounds as possible (not optimistic)
- Rehab
- No deadlifting (after monday)
- Increased Squat volume
- Pause squats on painful days
- AMRAPs at 5-3-1 top sets on bad days
- Jokers on good days
Now I am gong to go be bored until my wife gets off work, ITS FRIDAY MFKERS!!!
Forgot the best part. BREAKFAST OF CHAMPIONS!!!
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Dia de Muertos
Deads up to 2*1@495
Pause Deads to 315
Barbell Rows to 315
Quad X
Calves
Good news is that my knee feels fine to walk, mildly annoyed with stairs and extremely annoyed with squatting motions. So, did deads today and form and every thing was shit. Knee and lower back were mildly annoyed with deads but I still did alright.
Knee was also fine with some really light Quad Extensions so I will keep those going until I can squat again.
More good news is that I am almost to a place where I can maintain my BF% and be happy. Bad news is that my belt doesn’t fit anymore. I need some new holes.
This week I am going to try to Deadlift and Bench 3 times and see how that goes. Maybe later this week I will try some pause squats. GAMEPLAN:
SATADAAAAYYYYY!!! jk its monday for the world, saturday for us.
Now we are headed to Lido’s (little beach bar) but I wont be drinking 
but I might be medicating other ways hehehehe
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The calorie-free escape from sobriety. 
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3-1 not bad. Love scored 6 points in game 5 and we lost that bet by 5.
I have no idea why this didnt happen. LBJ settled for jumpers and drives rather than post up KD yet in tougher post matchups he would go for the post up WTF?
Green didnt have the effect I thought he would have anywhere. He didnt need to though with KD going off.
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Bench Heavy Day
5-3-2s @
135-225-275-315
335-345-355-365
Dum Press 30-20@75 LOL
Tricep V-Bar 5s
Decided on doubles rather than singles just because. Form and speed was good.
For the first few BBB workouts with dumbells I am just going to do 50 reps in as few sets as possible. 75s might be a bit light.
Wifey and I are off to look at apartments and other errands. I am hoping to get another workout in later.
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PM BRO FULL BODY:
Douche Curls (In the squat rack…so it counts as legs too of course)
Pec Dec Fly
Uni Lateral Lat Pull Down
Calves
Nailed it. Pretty good pump all around.
Knee is feeling better. Back too. Yesterday walking on my knee felt like I was a new born deer, wobbly unstable etc. My back the slightest wrong step and I would feel a twinge.
And I am finding it really hard to relate to people/friends. Even the one thing we should be able to talk about is the gym but they have little interest in my feats/principles and I can barely listen to their gym thoughts with out thinking how horrible their training is. I used to try to help but I pretty much stopped, they dont want to hear it and further more it doesnt help. So I just keep my mouth shut.
So you guys dont think I am being a close minded prick a popular belief among my friends is that over hand pullups trains the lats while neutral grip trains chest.
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Um, OK…
Kind of like the PL coach at my gym who preaches that tight, immobile joints help you lift more. He doesn’t seem to think that bombing every meet in the last few years might suggest his training is sub optimal.
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But bro, my tight hips help me explode out of the hole…
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DIET: Potato Blast, was a bit sick yesterday so I am taking advantage of the weight loss with a potato blast and also I want to limit my variety.
Physique: My Belt doesnt fit anymore, I need to add another hole.
I watched a bunch of deadlifting the last couple days. Mainly Spock81 with some Lilliebridge and MarkKO in there. Eric is beast mode obviously but Spock and Markko are well programmed robots.
Their setups/routines are simple, efficient and most importantly every setup, every rep is the same. I need to learn to robot.
I did what I could today to force myself into robot mode and cleaned up a couple mistakes I was making in my set up. Far from perfect but much improved.
Dia de Robot Muertos
Deads 2*1@
135-225-315
405-455-495
545
Pause 3s @ 225-315-365-365
Barbell Rows
Bentover Dumbell Row
With my belt doing almost nothing I learned I need to build my core strength more so I am bringing back Pause Deads in FORCE!!!
Ok nap time then meal prep and probably some more gym stuff later.
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Diet: Sandwiches and chicken, some eggs and veggies for breakfast. Might have lunch with wifey later someplace fun.
Physique: Looking good. If the first week is any indication I am going to have to take back some mean things I said about Nandrolone. Fat is kind of melting off and bloat is easier to control than on a test cycle. I left my test at TRT levels of 175mg per week rather than increasing it. If I have any issues I will bump it up.
BENCH DAY!!!
Bench 35@135
2s @ 225-275-295
7@315 (7th was a super grind)
BBB with Dumbells 320@80
Pec Fly
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Preworkout: We went to Guy Feiris or however it is spelled. I was pretty sure it would be a tourist trap and not very good. The service was awesome, burger was a 6 of 10 and it is probably getting 2 points for being a burger with mac and cheese on it. There is a cheese cake dessert I have to try. Maybe tomorrow before deads.
PM Delt Health
Barbell Rows
Dum Back Flys
Dum Military Press
Some Curls
about 2-3 working sets on everything, wifey was ready to go after she had a quick but effective Trap Bar Dead and Squat workout.
HILARIOUS (I have told versions of this story before but it happens a lot)
Today Sofi struggled to get 5 reps with the trap bar. I tell her 12 more reps in as many sets as she wants and she is done. Same weight she bangs out 12 reps like her water is infused with Trenbolone (its not).
I might be getting played?
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Dia de MUERTOS
Hook 1s to 545
Strapped 2@585
Pause Deads @ 315-365-405 (+ 6 tap and goes)
Pullups
Unilateral Rowing
Preworkout of champions and there was half a PB&J sandwich, a bowl of cereal and about a third of that jar of PB (I have to get that belt to fit hahaha):
Ok truthfully it didnt help my belt fit buuuut any body ever almost been forced to puke by their belt that wasnt even that tight?
I cant describe it but it was really uncomfortable and like I said the belt was barely tight. That double at 585 was actually limited by this sensation.
Earlier this week deadlifting was hurting my knee but now it feels great as long as I dont go into a full squat. My back is a bit beat up, probably has something to do with deadlifting 3 days this week while not being fully recovered from that squat last week.
I am working on my program the next few weeks. I REALLY REALLY REALLY want to try squat and benching 3 times a week in a very Powerlifting Specific program but I know I should be healthy to start that.
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This was my last deadlift session. First rep I felt some air moving around while bracing hard. Second/third rep the air came out and I could tell that puke wasn’t far behind if I had held the brace for much longer. Had to call the set at 3 reps.
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You have any ideas to cause? My theories are belt placement, poor preworkout meal choices and just rounding over too far.
PM Back Balance
Dumbell Yates Row
Curls
So many times I wanted to quit this workout. I wanted to quit walking there, I wanted to quit walking up the steps I even wanted to quit after the first set. I kept putting in work though. I did rows until my shirt was soaked. Then I kept rowing. I curled until my biceps hurt. Then I curled until my shoulders hurt. In the end this ended up being one of the better workouts I have had in the last few weeks.
Happy Friday Chase the Happiness GAINZ!!!
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Same dude. Except it’s squatting and benching that do it sometimes. Once I hit the hole sometimes my gut doesn’t want to hold onto anything it may or may not be digesting and I get that watery mouth feeling so I take a breather or take the belt off completely, in doing so I end up pissing myself also on occasion if it’s a max attempt.
For bench it’s just the positioning, and if I’ve recently eaten I can feel my food creeping up into my mouth so I try to eat well before lifting, but early enough to get a decent energy spike.
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