Not relevant for anything, but 6 days until I get my AP US history exam score back. I think I did pretty well but who knows but God.
Got all my âassignmentsâ/tasks I gave myself done. It helps thinking of them as assignments, it makes it seem more serious than chores or tasks.
For my main lifting workouts in Operator+black, what could I add in addition to the main lifts? Just doing those 3 lifts feels like its so little. I know I shouldnât add a whole bunch of stuff, but I would like something extra.
K. Black is ok with adding some rear delt work and abdominal work to the program. I like band pull aparts for easy rear delt work.
Also, keep in mind you can do conditioning on the same day you do strength training. If you look at some of the General Conditioning workouts in TBII, many of them are bodyweight/lightweight exercises that easily slot into a training session. I liked GC35 (IIRC), which was a combination of dips and push-ups followed by burpees and chin ups. Got me a pretty solid upper body pump.
Keep in mind: the goal of the lifting workouts is to PRACTICE strength. You want clean, crisp reps that you can repeat 3x a week. You donât want to beat yourself down so much in training that you canât recover and repeat each workout: it SHOULD be the case that your third workout of the week moves even better than the first one.
When you move into the Mass Protocol, youâll have an opportunity to do more movements and struggle a bit more in the lifting. In turn, the conditioning demands during that time are far less.
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third workout of the week moves even better than the first one
Keeping that in mind, I think il just do rear delt exercise, like facepulls. Could I add kettlebell swings too? Ive never really done them at all and I think it would be good to get some variety.
I wouldnât add them, but Iâd make them a part of the cluster OR use a conditioning workout that includes them. You read about how K. Black had a client that didnât do any deadlifting and just relied on 100 KB swings at the end of the workout and became rather beastly from that.
I did a cluster that was Squat, press, weighted chin, and then KB swings 1 day per week and trap bar deadlifts on another. The third day, I just did the squat, press and weighted chin.
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I think I will have it apart of conditioning. Are there any you suggest?
Meat-Eater 2 looks pretty good
I might not even do face pulls to be honest. Iâll just keep it plain and simple, at least for the first 6 week block.
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Go through a bunch of them and see how you respond. They are all unique and challenging in their own way. They also require differing amounts of time to accomplish, so that can be a factor
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Dinner (Wow, just barely made it only 17 calories to spare)
1.5 oz cheddar cheese
1 cup grape juice
1 peanut butter soft baked oatmeal square
2.25 cups spaghetti
6 oz ground beef
2 oz sauteed mushrooms
1/5 cup tomato sauce
1 slice white bread
1 tbsp butter
----Total: 1600 Kcal, 64g fat, 169g carbs, 83g protein
DAY TOTAL: 3286 Kcal (burnt 303 calories), 121g fat, 364g carbs, 188g protein.
I decided to weigh myself for fun after dinner since I ate a ton. HOLY COW. 158.2 lbs?! I didnât eat THAT much. Maybe 3 pounds of food at most.
I guess is, though, that alot of it is water weight. Salty food+2 weeks of not much exercise does a number when your eating like you ate when you were exercising hard, and then some.
Along with this, you mentioned how you were sore. Exercise is an inflammatory process, and soreness is a manifestation of that inflammation. When weâre inflamed, our body is going to hold onto more water as well.
But looking at what you had to eat today, those bacon cheeseburgers are definitely a sodium bomb, as you noted, so yeah: thatâll contribute. And all the bread is going to soak up some water too. But as you noted: itâs just weight, not necessarily tissue.
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July 2st, W1D3 of Base Building
Legs are a bit sore, not too bad though. I should be able to go for my ruck.
Todayâs Assignments:
Crochet 1 row of squares together
Link 2 hand-fulls of copper chainlinks.
Do dishes
Learn a bit of Old English
I took my PRs last week, and then when I move into Operator+Black I will use those numbers. If its a little too heavy, il just bump it down some.
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I have 33lbs in my backpack, going to go ruck
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30 Minute ruck was great. Shoulders were hurting but i pushed through with it (i did ever so often adjust the backpack, getting rid of the pain for about 3-5 seconds)
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Did all âassignmentsâ for today.
July 2 diet total:
Breakfast:
2 large egg
1/4 cup shredded taco blend cheese
5/4 cup wholefat Greek yogurt
1/2 cup protein granola
1 bage
A few mushrooms
----Total: 1013 Kcal, 41g fat, 98g carbs, 64g protein
Lunch:
1 can French style green beans
4 oz canned chicken extra lean
2 oz ground beef
1 cup tea
2.5 tbsp sugar
----Total: 426 Kcal, 9g fat, 44g carbs, 40g protein (Im going to stop drinking tea with sugar. Its really just an excuse to have sugar tbh)
PM Snack:
1 container Chobani Less Sugar Reduced Fat Raspberry Greek yogurt
4 oz canned chicken extra lean
1 cup milk
2 slices of protein âbreadâ (this is NOT bread yâall. I can crumple and squeeze it up, and it goes back to normal.)
1.5 tbsp peanut butter
2 tbsp chia seeds
3/4 bag freeze dried strawberries
----Total: 858 Kcal, 36g fat, 71g carbs, 67g protein
Dinner:
8 oz chicken
1 slice white bread
1/8 cup chicken gravy
5 oz rice-a-roni
1/4 cup succotash
----Total: 1083 Kcal, 33g fat, 128g carbs, 71g protein
GRAND TOTAL: 3380 Kcal, 118g fat, 342g carbs, 242g protein
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I decided to use my remaining 20 Calories by indulging in a delightful scrumtitious feast of shoofly pie: 2.5 degrees of an 8 inch 1lb 8oz pie, the width of about a toothpick.
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Woke up 1 second before my alarm went off at 6:00. Body is getting used to the time it seems
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July 3th, W1D4
Today will be an SE workout, 2 circuits x 20 reps. I will remember to rest for 2 minute between each circuit this time.
Assignments:
1 row crochet together
1 handful copper links link together
Finish pronoun, definite articles, and demonstrative flash cards
Wash Dishes
Today I am trying to eat only foods that were available in medieval Europe. So no tomatoes, no peppers other than black pepper. not really any peanut butter, some other stuff. Also only whole foods
Breakfast:
2 eggs
3/4 cup oats
1 cup 2% milk
1/4 cup shredded cheese
1 Handful Mushrooms
1 cup Whole milk Greek yogurt
1/2 tbsp honey
12 blackberries
----Total: 914 Kcal, 40g fat, 83g carbs, 57g protein
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I like this! You may appreciate reading some of Jamie Lewisâ works on the foods of the past. I also know that Dean Karnazes did something along this line when he ran the Spartathalon eating only foods that were available to the ancient Greeks, and James Pieratt is gearing up for an 1100 mile trek where he intends to fuel off the food sources the indigenous people used through each section of the trip. Just a cool way to connect.
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