The Breakfast Sandwich and Burrito Bulk - Jackolee

Training Training Logs
761

4/2
Woke at 173.8

Didn’t eat enough yesterday. It was just one of those super busy days and I did good just to get inxwhat I did.

Yesterday’s macros
Calories 2570
Protein 236
Carbs 281
Fat 63

Water 3/4 gallon

Workout was really good yesterday. I was nervous with a tender lower back and neck but everything went well. Cardio, lifting, and conditioning were all great.

Kids are a mess currently. Oldest daughter has hip dysplasia and everything is really inflamed right now. It’s hard to see her limping around. The youngest daughter has a stomach virus and spent yesterday throwing up. Hopefully she’ll wake up much better today.

Today’s workout
Chest and triceps
Decline dumbbell press
Decline dumbbell fly
Dumbbell press with 1 1/2 style reps
Dumbbell flys
Cable incline flys
Triceps rope push downs
Overhead triceps rope extensions
Skull crushers
Kickbacks
Narrow dumbbell press

Finishers
Pushups
Incline underhand pushups

Conditioning
Chest, delt, lat circuit
Same routine in the evenings everyday this week.

Hope everyone has a good one!

1 Like
762

It’s hard to believe you had 17 lbs to drop from that 172 picture. Somehow your delts and pecs grew and seem more vascular now compared to when your started. Not fair.

1 Like
763

That could also be first thing in the morning vs end of the workday after moving and spotting kids. More blood flow in general

764

That is awesome brother. You obviously added a lot of LBM.

1 Like
765

Gave my athletes a really simple but actually pretty challenging assignment tonight. Anyone here want to give it s shot.

100 push ups
100 v ups
100 alternating lunges
100 burpees
100 frog jumps

Get it done in 15 minutes

2 Likes
766

No! lol. Maybe when I’m lighter and have better conditioning some day…

1 Like
767

You are one nasty coach !!

1 Like
768

The rest seemed okay, but 100 burpees no way, Buck Furbees.

1 Like
769

a rep every 1.8 seconds without rest? Madness. Did many achieve this jacko?

1 Like
770

I once did this as a stand alone test after seeing it on a WOD. I either got 5,59 or 4,59. I want to say 4,59. But I’m also aware this might be ego taking.
Is hard though. As in “Im not doing it again to find out what time I got” sort if hard.

1 Like
771

No one totally finished. My level 9 who’s 17 almost did. He made, pushups, v ups, alternating lunges, squat jumps, but ran out of time on burpees. Don’t think he even made half of the burpees.

I told them they could break it up anyway that the wanted. Strangely they opted to do all 100 reps on one exercise at a time. I totally would have done like 20 of each and made a circuit of it.

Hey… they worked hard. We only practice for 2 hrs so I don’t feel like I can give more than like 15 minutes to strength, and 15 minutes to flexibility. The rest of the time we need to be training on apparatus. A lot of other teams with similar level athletes practice double the hours we do or more. I want my kids to be able to have a life outside of the gym though. I never did as a young athlete. I was practicing 20-24 hrs per week as an 8 year old.

3 Likes
772

Thats rough man, still they didn’t really know that much back in the 50’s :slight_smile:

1 Like
773

Hahaha! Sadly nowadays it’s worse. A lot of the top teams require their athletes to “home schoo” at their crappy in gym schools that have piss port academics. This allows the athletes to do twoadays practices and get in 30+ hrs of practice a week.

774

Just read through this again and realized I don’t have the 155 picture up there. I edited it if your interested

775

I worry about this with my nieces, the older one particularly. She is only 9 but is putting in some serious hours, hardly see her anymore!

1 Like
776

I have a funny approach to their effort in general. When an athlete joins team I sit down with both them and their parents and make the following very clear.

  1. I’m more concerned with developing a quality human being than an elite athlete. Character building will always trump work for works sake.
  2. I’m a firm believer in discipline through natural consequences. I’ll share my knowledge and expertise with the athlete but if their unwilling to put in full effort their performance at competition will reflect that.
  3. I will do my best to check the safety, learning, and fun boxes in that order each practice. If your not enjoying it you should find a different sport to give your all to.

I want them to learn that for the rest of their life their gonna be the only one responsible for their own work ethic.

4 Likes
777

If the athlete is driving this then I think it’s fine. It becomes a problem when the fear of letting down the coach or parent makes it impossible for them to voice their oppinions

778

4/3
Woke at 174.2
Made it through 15,minutes of cardio but had to stop for a poo break lol. That’s never happened to me before. I usually never have to go until I eat something, and then without fail I immediately have to go after a few bites. TMI… I know.

Yesterday’s food
Meal 1
1 cup whites
1 egg
2 pieces turkey bacon
1 cup oats
Coffee

Meal 2
1 cup fat free cottage cheese
4 strawberries
6 black berries
1/4 cup grape nuts
2 peanut butter chocolate chip oatmeal balls

Meal 3
6 oz sirloin
6 oz brown rice
3 oz green beans

Meal 4
6 oz chicken
6 oz red and sweet potato cubes
3oz green beans
3 oz zucchini

Snack
Trail mix with raisins, sesame seeds, peanuts, dehydrated bananas, and almonds. (More fat than I wanted but it was what I could find and was starving)

Meal 5
6 oz chicken
6 oz brown rice
3 oz green beans
3 oz zucchini

Meal 6
1 cup fat free cottage cheese
4 strawberries
6 blackberries
1/4 cup grape nuts
2 peanut butter chocolate chip oatmeal balls

Meal 7
Whey
Almond milk
Pb2
Sugar free pudding mix
Stevia
Whipped topping
Ice and blend

Water
1.25,gallons

Macros
3383 calories
Protein 295
Carbs 369
Fat 95

Would like to see fat more in the 60-70 range but not too shabby.

Today’s workout
Legs and shoulders

Morning
Goblet squats
Leg press
Hack squat
Leg extensions
Hamstring curls
Weighted calves
Going to do a volume day rather than heavy. Thinking 5 sets of 20-25 on each

Afternoon
Shoulders
100 band pulls parts
Single arm cable rows
Face pulls
Lateral raises
Seated front cable raises
Going to do the compound presses last today
Superset
Shoulder press, neutral grip shoulder press, Arnold press. This is gonna suck

Conditioning… none, it’s date night!

4 Likes
779

That definitely looks a lot more like 17 pounds, absolutely amazing showing there mate, also definitely looking much leaner back in the 170s now

1 Like
780

I decided to up the antie and supersetted leg press with leg extension for a total of 5 sets of 50 reps and hack squat with hamstring curls as well. Holy leg pump. I’m gonna be a cripple for the next two days! Now just gotta get these goblet squat and calves done…