Calorie free pedialyte, a lot cheaper too. I eat at least 10mL of this every day (usually in my rice and morning oats).
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I eat ~600 grams of steak a day thatās marinated in some premade store bought marinade that has a good bit of sodium in it. I wonder how much sodium I should consume in a day? I work outside so I swear my balls off everyday.
So the plan was today was a rest day and just do cardio. That didnāt happen lol. I got talked into skipping my meal prepped lunch and joining the guys for Chinese. They have a killer hibachi so I ate a metric ton of steak, shrimp, and veggies. I also had a little rice and general tso chicken because Iām a weak fatty 
.
Feeling extra fat I decided Iād workout today. But then I got cut short on time and couldnāt even do a full leg day 
Squat
135 x 10
225 x 10
315 x 1 hips said staaaaaaaaaap
Deadlift
135 x 10
225 x 5
315 x 3
415 x 5
465 x 1 PR
475 x 1!!! PR!!!
I know itās poverty but man that felt good!!!
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Fuck yeah brother! 500 around the corner
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Thatās right! With my current plate situation (95% bumpers) my bar is only capable of holding 495. Need to buy a set of steel 45ās. Gonna wait till I feel like Iām ready though. For some reason I really delight in the fact that I NEED to buy more plates, not just want them.
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Good workout today!
Had an interesting experience with pull ups today. The first 7 or so literally felt like I was weightless. I still wore out fairly quick after that, but it was so weird to start out feeling so easy!
Pull ups
10
12
12
5 wide grip
2 behind the neck. Probably never do these again lol, felt like I was about to destroy my shoulders
BORās
Bar x 40
135 x 10
195 x 10
225 x 10
225 x 5
255 x 5
255 x 5
255 x 5
Dumbbell seal row neutral grip
65ās x 10
65ās x 10
65ās x 10
65ās x 10
These felt really good. The ROM was huge using dumbbells vs barbell. I think Iāll start using dumbbells for seal rows from now on.
Lat pull downs wide grip
6 sets, ramping up weight each time. Ended with the whole stack, felt good!
Dumbbells curls
Cable curls
Ezbar curls
Hammer curls
Still have to get the lighting right, but backnis coming along fairly well!
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Decided Iād put cardio off long enough. Just ran a 7:49 mile, stopping once to try and stretch my calves/shins (time includes the stop).
@flappinit, I was barley out of breath and never once felt like my lungs werenāt doing just fineā¦ but my calves and shin muscle thing made it almost unbearable. Got tight and lactic acid feeling very fast and made it seem impossible to run anymore than what I did. Any good ways to fix that? Just run more?
Not doing real good with lifting every other day. I think Iām addicted to the gym.
Bench
Bar x 25
135 x 10
195 x 5
225 x 6
235 x 5
245 x 2
225 x 4
No spotter today, felt good but decided I best not push it too hard lol
Dumbbell bench
65ās x 10
75ās x 12
75ās x 11
BTN OHP
Bar x 20
75 x 10
105 x 5
135 x 5
135 x 7
Dumbbell OHP
65ās x 6 (standing, felt very strange lol)
65ās x 9 seated
65ās x 8 seated
Close grip bench / dips SS
135 x 5 / 5
165 x 5 / 5
165 x 5 / 5
165 x 5 / 5
195 x 4 / 5
Tricep pull downs
A lot, using rope, wide curved bar, and short straight bar
Lat raises
Using dumbbells and bands. Tried cable raises and my left should did not like that at all.
Rear delt flys
Decent workout, gonna rest tomorrow, or Atleast try.
Yes. Incorporate barefoot mobility training and dorsiflexion exercises.
The muscles just arenāt up to the pounding yet, because everyone trains calves and nobody trains shins, and few people do barefoot work so our feet are always babied with soft shoes.
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Do they? So if I donāt train calves, Iām good to run?
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You can literally go out right now and run a 50-mile ultramarathon. Today.
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Short and sweet leg day. No fluff as I still sore from my first attempt at cardio
Squats
Bar x 10
135 x 5
225 x 20
255 x 12
Legs didnāt even know I had weight on the bar, lower back was absolutely screaming at me. Definitely the weak link today.
Leg extensions
Single leg work changing the angle and both leg extensions focusing on a killer contraction.
Found out from the single stuff that my non dominant leg is a lot stronger than my dominant leg Idk what the heck is wrong with me. All my non dominant extremities are not only stronger, but a lot more defined muscle wise, it sucks so bad!
Good back and bi workout with a pull-up PR!
Pull ups
21 (1 rep PR)
15
14
Least amount of sets to reach 50 yet!
BORās
Bar x 25
135 x 10
215 x 10
215 x 10
215 x 10
215 x 10
Dumbbell seal row
65ās x 12
65ās x 12
65ās x 10
65ās x 10
Lat pull down
4 heavy sets
Dumbbells curls
4 sets to failure.
Had to cut it short here. Ate dinner with the family so workout is running late.
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Nice work on pull ups!
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Tits shoulders and triās day was a bust. My favorite day and it sucked bad. Ended up cutting it short. Head wasnāt in it and my body just ached all over.
Did a little bench, little dumbbell bench, a little tricep work and then some shoulder stuff.
Shoulder stuff:
This was the first time Iāve done these exact movements. They really felt good! Especially the angled Y raise things, crazy pump and I could just feel it hitting fresh muscle that doesnāt normally get worked. Loved it. It will be a new staple of shoulder day.
So someone mentioned German volume training today on the board. So I googled it. Annnd I did something Similar today. Need to read more on it and put together something. Needless to say it was brutal.
I think my bench sufferered so badly because of the sheer volume. I donāt ever do 10 reps or that many sets where as BTN OHP I stay around the 10 rep range.
90 seconds rest was monitored Digitally and followed closely.
Bench
175 x 10
175 x 10
175 x 10
Went and got my spotter aka the wife
165 x 9
165 x 9
165 x 8
165 x 7
165 x 6
165 x 8
165 x 7
Gonna start with 165 next time
BTN OHP (standing, barbell obviously)
75 x 10
75 x 10
75 x 10
75 x 11 whoops
75 x 10
75 x 10
85 x 10
85 x 10
85 x 10
105 x 9
The 75 was stupid easy. It was taking less than 10 seconds to complete the set. I think Iāll try 85 all the way through next time and see how it doesā¦ maybe 95.
Cable face pulls/over head focusing on rear delts
6 sets of 15
Finished with John meadows capped delts stuff
Heavy lat raises (just below parallel)
3 sets of 12 using 25ās
Seated/leaned forward Y raise things
3 sets of 10 using 10ās , the pause and flex at the top is incrediblyā¦pumping?
Wide cross over lat raise things
3 sets of 12 using a band tied to my squat rack.
This GVT stuff seems pretty sweet. Iāve NEVER been so pumped up/wore out after benching. I thought I was going to die even though it was light weight.
The BTN OHP was stupid easy. Got scared from bench and chose a light weight and that was a mistake. The struggle burns so good.
Gonna do some more GVT research and see why I can come up with.
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Got a dexa scan today. Lost about 7 pounds of fat and gained 2.5 pounds of muscle since June 1ish. Iām kinda disappointed there wasnāt more muscle gain . Am I training wrong? Too much? Not enough food? So many questions. Kinda bummed.
EDIT: also I didnāt notice till I left but the scan cut off a little bit of my right arm, to which it also said I LOST 1lb of lean muscle in my arm. Really hoping it just didnāt get it all.
@jackolee @FlatsFarmer @kleinhound
I want more muscle. What do I need to do? Eat more? Train harder?
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Ummā¦ that sounds really good to me. Everyone always talks about how hard it is to build muscle while losing fat, donāt they? Your lifts are going up, youāre losing fat and gaining muscle! It takes time, but you seem to be doing pretty well to me.
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I guess I just thought it would be more. Everyone always mentions how noobs like me can pack on the muscle in their first year and then it slows down. I didnāt think Iād be at the slowing down stage yet which makes me question everything Iāve done.
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I agree with Noah, I think youāre doing well and should keep it up. Maybe youāre being too tough on yourself; your physique is improving, your lifts are going up, muscle mass is up, bodyfat is down, youāre trying stuff/learning stuff so youāre improving on all fronts.
But if you want more muscle gain, I think you need to eat more. Bodyfat down and body muscle up is Really Good! But if your bodyweight is going down you must be in a calorie defecit, burning more calories than youāre taking in. I imagine that this could be slowing down muscle gains. And that if you ate a little more, you would be in a surplus, adding bodyweight. Hopefully muscular bodyweight. I would totally defer to Jack and Kleinhound though, those guys have really been packing on quality mass.
How much protein do you eat? How much do you weight lately? You seem enthusiastic, you already train hard, right?
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