I think I just died a little bit from cuteness overload
1 Like
The only tip I can suggest is to act like youâre about to bounce it up. If you can make the bar hop off of your clavicles and shoulders ever so slightly then itâll be a piece of cake to catch it and drive it up. When I first started anything involving fitness I flocked to crossfit and they threw shit tons of cues at me that Iâm surprised I still remember. If you watch some videos, most folks who do it correctly make the bar whip or bounce before they drive it up.
1 Like
Thank you. As a powerlifter the idea of letting go of the bar and re-grabbing it in the air or really during any portion of the lift is beyond weird. But to hear that is what is happeningâŠ
SATURDAY BENCH TRIPLES workout #1
Bench 3s @ 285-315
335 for 2.5 (I had this but spotter issue that was my fault)
Dum Military
Cable Press supaset Tricep Rope
Posterior delts feeling some pain from the pressing. Headed back in to do some raps on bench with Johnny and rows.
EVERYTHING NOT WORKOUT:
Still not losing weight 95.0kg this morning and fat pockets are holding strong but I am seeing veins coming in and new definition in my quads.
1st complete collapse of will power. I made some âice creamâ (bananas and protein powder blended smooth and frozen) and it was supposed to be my food for tomorrow before the cheatish mealâŠbut I smashed it this morning and gave the rest to wifey. Not super guilty due to ingredients but calories.
On a hunch got my Prolactin and Estradiol levels checked and a lot of things clicked (smooth physique, bacne spike, mildly grumpy and possibly the insomnia). Add Arimidex .5mg EOD starting tomorrow (after 1mg today). Check all levels in 1-2 weeks.
BENCH + ROW
Lot of Bench reps working on form.
Power Rows Felt good for the first time in forever
Cable Rows
Bicep Heavy
Shocking: starting a new program tomorrowâŠ
Squat+Force
Deads+Rows (probably circuits)
Bench+Assistance
3 Likes
HAHAHAHAHAHA! I like that show lol. And when I first started out it used to scare me too because anything looser than a death grip on the barbell weirds me out too lol
1 Like
I finally have that outer forearm vein halfway up. Doesnât reach the elbow completely but after a good pump it always pops out lol. Iâm kind of in the same boat sort of. Iâm kind of recomping very slowly, so Iâve been climbed up a tiny bit to 90kgs. But Iâm beyond dense. Like I canât even float in a pool anymore. 22-21% roughly for BF. Sometimes it drops to 20% if two weeks have passed and they have mostly been comprised of systems work with three days of back to back training. Full body days got me down to 19% at one point in time. Where do your pockets form? Mine usually are where my hip bones are and off to the sides and the areas of my inner thigh and inner arm. Slightly on my back too, but itâs weird looking in certain lights. Itâs like part muscle part fat looking. Kind of raised and patchy looking.
2 Likes
Last pockets are butt cheeks and lower back under the lats. I thought I was weird for not being able to float!!!
Having an issue with uneven bar. It is lined up in the center but then the left side drops. I think it is an issue with me sleeping on 1 side too much rather than uneven sized traps. I know it is not the bars center because I can move it several obvious inches to the right and the left is still lower. I need to keep my back tight which brings me toâŠ
Missed 545, back rounded over and I stopped just out of the hole. Left it on the pins. Back rounded a bit for 535 but I powered through. I am actually really glad I forced myself to miss 545, I had pins to keep me safe and itâs kind of like making the bridge break to see where the weakness is. Itâs my rack/upper back.
Failing a squat makes the rest of a workout much harder, more so than any other fail imo. It is something I would consider for a PL meet.
I cut out a lot of my jumps because walking to the gym I stepped off a curb and felt my back kind of tweak.
Diet Today IIFYM pretty much. Just some sandwiches, leftovers. Meal prepping and then double date night for an early V-Day celebration as none of us enjoy fighting for reservations and the like.
Hormones: E2 is being a punk. Woke up great and E2 was up again by afternoon. Doing a ton of googling on dosages for reference and personally I am just going to keep playing with my dosages until I get a consistent protocol then I will get my levels checked. I think I will have to attack it pretty hard in the beginning to play catch upâŠbut not really wanting to crash E2 levels either. This is why 19*Nors (and really anything that isnât test) are left off beginner cycles. Like with all these things though I could have avoided all this by just not being an idiot.
HAPPY NOT NATTYJUICY ROID JUICE ANNIVERSARY 1st pin was 1 year ago today. My wife doesnât know but this was like 5% (ok so like 20%) contributor to moving V-Day to today. LOL
BuuuutttâŠPRs
The 300 Bench was normal grip but even through June I had not yet begun to bench over hand. It would destroy my shoulders, I think the juice was a large help to fixing what ever was going wrong in there.
Boxed I was limiting my ROM to just PL depth hopefully to learn to hit just depth and keep my lower back from injury. Long term this was a huge mistake.
4 Likes
BWAHAHAHAHAHA, yea after my 2nd set of deads I knew my back was lit up from the cleans and squats yesterday. I made it through deads even held the 585 for a solid second at the top but after wards I couldnât deadlift 405 for 4 with straps so I did a couple sets of power rows and hit biceps. I will go in again later to hit some back pump stuffâŠand biceps again because not only is every day biceps day but every work out is biceps workout.
I made several diet plans that all work for me ranging from low fats to high fats and then days I dont feel like real food (protein ice cream days or sandwich days). I also dropped my protein because in the past that has helped me drop weight/fat.
I always stress that itâs the mirror that counts not the scale but in this case right here if the scale isnât moving I should be cutting harder, so that is what is happening starting today. I NEED to get to 90-92kg by 4-9 (last pin). That sets me up for about 1.5kg this week (I expect the glycogen levels will drop my weight rapidly) and then about .5kg a week there after which I think is more than reasonable.
TODAY 95.6kg #WTF but I am looking even better than I did before the estro spike which is now taken care of and man what a difference. All those out there who read this let this be a lesson, DONT BE AN IDIOT!!! Arimidex is your friend, your very sweet wonderful friend.
3 Likes
After NOONer PUMPish
Power Rows
Back Flys
Curls
When I got home from workout #1 Wifey and I walked around all day pretty much, me starving the whole time. Then I took a nap. And we hit the gym again me still starving and then at the gym I got the pump that makes you go âok I am on the right track, I see the light, this wonât be for nothingâ.
This is the best I have ever looked.
Over the last week I was really questioning my approach, timing (being impatientâŠI have had this cut on the calendar since before the last one ended in September) and if I had enough time to get my conditioning where I would be happy with it.
Now I know, I am sure you all know that feeling of breaking out of the avalanche and seeing that it may not be down hill but you know you are going to make it.
LETS FUCKING GO!!!
I have 48 more days.
5 Likes
Interesting. Any thoughts on what dropping the protein might be doing to help you lose fat? I was eating 1.5 g/lb for a long time, but latey Ive been closer to 1.1g/lb and Ive found similar results
Couple of theories:
-Proteins are higher calories than I give them credit for and so dropping them just lowers the calories.
-Maybe my body just doesnât process it as fast/efficiently.
-The extra calories from carbs gives me more energy to keep me going where the protein is almost wasted calories (not needed for recovery, not good for energy)
If my counting has been mostly accurate then about 1 gram per pound of body weight is the sweet spot. Lower than that and I think I noticed poor recovery and more than that just seems excessive.
To immediately contradict myself the reason I was eating 250g a day was because I did that one day and the next day I woke up awesome looking so I stuck with itâŠbut I think that was coincidence. If recovery sucks back up they go.
3 Likes
My take on carbs vs protein from whatâs happened to me is that once your bodyfat reaches around 20% protein is fine at 0.8 to 0.9 times bodyweight in lbs, with higher carbs. Above 25% youâre probably better off higher protein (1.5-2 times bodyweight in lbs) with lower carbs. The 20 to 25% window is probably trickier, but I have a gut feeling that if youâre carrying more muscle youâre probably better off with higher carbs and less protein (so probably around that 0.8 to 0.9 times bodyweight in lbs).
2 Likes
That makes a lot of sense, when you have more energy stores your body can build more muscle (and doesnât need the carbs) so give it the protein!
AAANNNNNND INSOMNIA!!!
Afternoon nap and slept a solid 2 hours and woke up at 11pm and just couldnât get back to sleep. On the plus side I got some pokerz played so I have tomorrow offâŠI mean it is tomorrow if I can get back to sleepâŠotherwise tomorrow is now!!!
On the even huger plus side my butt pockets are pretty much goneâŠthat is fkn awesome!! Abs which I didnât even consider a pocket compared to butt and back are now the biggest pocket.
So walking around starving all day did the trick. Also wifey has never been this understanding and supportive. (My hanger has actually been minimal, anytime I get it I just apologize in advance for âthings I say while hungryâ and that is like a warning to me and I make sure not to be an ass.)
Time to double down.
3 Likes
Jumped the gun on butt pockets, when I stood up all the fat coagulated into my glute ham tie ins so I can pinch them, how sweet of them, but I didnât miss them. They are still noticeably much smaller.
47 DAYS TO GO
93.5kg
91cm Waist
(both cut PRs and only took 1 day of suffering, 47 to go.)
Really surprised with the weight. Glycogen gone. If I can maintain that until next Monday that will be awesome and put me 1 week ahead of schedule.
Diet stays the same but loading up on broth cubes and salt for cramps and muscle twitching. If anybody has any thing that has worked for them please share.
BENCH DAY
Bench top sets 1s @
315-345-365 (grinder and a half)
6-6-5@255
Dum Military
Cable Cross over
Tricep Extension stuff
Abs
Off to look at houses. Kind of excited, really nervous about city selection.
3 Likes
FINALLY GOT MY SLEEP BACK ON SCHEDULE!!! Probably wonât stick butâŠWEED!!!
The positive/negatives of weed/alcohol are so weighted in the favor of weed. Too bad I dont really like the effects of weedâŠwhile I am awake. I love the sleep I get after it though. It also helps kill my appetite and makes my bland food taste amazing. Weird how that works out for meâŠweed my cutting secret weapon? hahahaha
SQUATS
1s @ 405-455-475-495
2@425 (supposed to be 33)
Pause 23@315
Low Bar 3s@135-135-225 (MATCH PR lol)
My body really enjoys being fat.
Everything felt terrible. Not heavy and form was great (no butt wink or knee cave), but anything that bends hurt. Hips, knees, wrists, elbowsâŠwait my ankles were fine.
I was supposed to drop jumps for the achy joints but I had to test it, it was dumb. Immediately I confirmed what started the knee pain.
I did channel the wisdom of Robstein though and did what I could to get some weight moving. Hence the 315s and low bars.
Pretty sure a lot of the achiness can be fixed through some minor tweaks.
Have some calories to spare or I might go starvinger bear mode.
PM GYM EDIT COMING
3 Likes
Same here. Itâs almost like my body is forcing my mind not to eat less.
1 Like
Have you tried MK677? Iâve heard it helps a lot with sleep. I think yogi has run it and told me sleep was the best benefit.
1 Like
I havenât. Thinking about it now though I think MK677 or HGH would help wonders with everything right now. I think I would go the HGH route because it is over the counter here and I wouldnât trust SARMs down here. I am also nervous about SARMs even though I think technically all steroids not named Testosterone are a SARM?
AFTERNOON StuffâŠafter a 2 hour nap, damn that stuff helps my sleep.
CleansâŠsucked, hurt wrist
Front Squats, felt heavy but less knee pain. Pause 23@275
Back Squat Pause 23@275
Calves
FORBIDDEN UNTIL FURTHER NOTICE
- Cleans (and cleaningâŠ)
- Push Jerks
- Snatches (probably all snatches if I quit cleaning HEEYOOOOO)
- Box Jumps, Plyos or Hop Jumps or explosive behavior or movements of any kind
I will also try to train later in the day to give my body some time to get energized and lubed up.
4 Likes
LOL got busted grabbing Wifeyâs butt in public, car full of giggling ladies saw #NOTSORRY #ItsMINE 
. House shopping went much better today, we actually got to see inside them.
And was dragging a bit of ass today so this happenedâŠ
Seriously amazing tasteâŠmight have been a little much in the energy department as I think I was carried to the gym by my stomach.
DAY OF THE DEADcardio
Hook 3s to 495 These were fast
SUPA-SUPA-SET 8 Reps each rest repeat for 3 total sets
Deadlift 405
Power Row 225
Pullups
Barely any biceps because of back pump.
I have never had a lat pump like that, I am not actually sure it was lats. I think it was my mid back erectorsâŠshut up thats a thing, maybe. It was probably my lats.
Also dropped a plate on my ankle that is now a giant purple lump which if I am honest I would rather drop a plate on my other foot and each hand than go to this wedding convention tonight. I hate friends LOL
4 Likes
AM STUFF:
Dum Military
Lateral Raises
Back Flys
Tricep Stuff
Bicep Stuff
Was supposed to bench but pec feeling wonky so I just skipped it. Might try to fit in later. Also feeling unbalanced so I want to get some extra back work in tonight. Not sure if I will have time.
DIET Was having a craving so demolished a bunch of âice creamâ this morning and about 70% of my daily calories. I feel much better though. Tomorrow I will eat the other half. Calories adjusted to fit my macros.
CRASH AND CRY Yesterday after sandwiches I was 92.9 and sub 90cm waist. I didnât bother posting because I knew I would rebound. (Sandwiches are a close 2nd to potatoes for a last day get skinny for tomorrow plan.) Yesterday I did my âbalanceâ diet and rebound I didâŠto 94.9kg and 92cm waist LIKE WTF!!! I really didnât expect that kind of weight rebound.This didnât help my will power but lets see where I end up on Sunday which will probably be a veggies and chicken day. Pretty sure come Sunday I might ve even heavier after the carb load.
Starting Monday I will try to stick with just âBalanceâ to see if I need to drop carbs further. I feel like I am far too early in this cut to be going much lower in calories.
House shopping is getting interesting. We are finding some stuff we like. What isnât helping is for about the same as a small house here we can get entire buildings in Torreon. Like 3 story with 6 bathrooms. That means a 1 floor gym, 1 floor rented out apartment and a penthouse for me and wifey. The problem is those prices donât show the hidden costs of cartel âprotectionâ. So I guess what was at first a challenge to the chosen city actually looks to be an argument for PDC. But then a friend of mine with a business got hit for protection here so PDC might be headed that way (just like Mazatlan). FUCK THE WAR ON DRUGS!!! Itâs amazing, a war on drugs puts cartels in power while fucking the public, a war on terrorism makes more terrorists while fucking the public. Why dont we have a war on clean energy, equality and pleasurably fucking the public?
Total is about 1500g of banana and 9 scoops of protein powder. The outer darker portion is chocolate. The inner circle is vanillaâŠbut I made it with the same blender with out washing so it is pretty chocolatey and dark too. Then a 10 scoop of Protein powder on toppish for good measure.
Carbs arenât actually that high.
3 Likes