ZM Strong like Bull training log (Tactical Barbell training log)

Training Training Logs
925

I got my score for the PSAT!
I got a 1420 (out of 1520). I guess that’s good since I’m in the 99th percentile. I scored higher on the math section than the ELA one. I think now I could ace the math part in all honesty. I need to work on my English skills. The part that lacked the most was craft and structure. Yeah, makes sense. I need to work on that some.

The school average is 908, so I guess I’m above average?

Uh… no calorie tracking today since their upgrading the website I use…

Breakfast
3 eggs
1 cup Greek yogurt
2 tbsp peanut butter
1/2 tbsp honey
1 cup milk

Workout:
OHP
45 x 5
55 x 5
65 x 2
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Pullups: better, but not quite there
BW x 5
10lb x 5
10 x 5
10 x 5
10 x 5
10 x 5

Squat
115 x 6
135 x 5
155 x 4
175 x 3
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Pulled 320 on trap bar, just for fun. Didn’t think I would be able to do it since I didn’t warm-up for it.

Stomach wasn’t feeling great so I didn’t do core

10 archer pushups
10 side squats
20 scapular pullups
60lb face pulls 12 reps
40 second deadhang
1.5 highbar forearm curl
0.5 low bar forearm curl
2 low bar reverse forearm curl

Snack:
1 ensure

Lunch:
Most of a chicken cheese bacon salad

Snack needed food quick before my college research program so broke away a bit
1 slice pumpkin bread
2 spoonful of oats
Something else I forget

Dinner
1 double cheese burger
20 fries
1 grapefruit soda

Good day today. I hope I got my protein in.

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926

congrats. well done.

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927

November 7 2025 W11D5 Cardio day

I will do some LSS running today. Its been awhile since I’ve done any.
Not sure if I will do it now, and get it out of the way, only doing about 15 minutes of it, or wait until after school to do more, but then have less free time. It seems the logical conclusion is to do it after school. I am able to do other things now! I could do my homework.

I enjoy drawing, I found out yesterday. I find it relaxing and engaging. For a health assignment, I’m making a poster for anorexia, so Im drawing a skeleton based on a picture online, going to make it look like there’s some skin on it, and make it thinking “I’m so fat…” “I need to lose weight…” etc. I think I will draw it more

Ich esse in fünfzehn minuten, oder, es ist viertel vor sechs.

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928

The school average is 908, so I guess I’m above average?

With your math scores, you don’t need to guess here.

Great work all around.

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929

I don’t really want to do my run, but I need to do it. I think Im going to eat first, Im hungry.

After my food, il wait a little and then do a 30 minutes jog.

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930

Well, only 2 miles instead of 3. Calf is upset. Guess its not use to going long distance now. It has been about a month atleast i suppose, if not more.

Still did 2 miles breathing through my nose. Only stopped to take my shirt off after the first mile. Saw a kid i know from school, so I said hi in passing.

Good workout. Body definitely needed. Been awhile since ive gotten a “runners high” as they call it. Its good I got my blood circulating.

Not going to do any runs until my calf feels better. I feel it a little in the ankle. Its on the problem leg (my right), The one that i hurt

I think I WILL say for certain; I HAVE gained a bit of fat. its not alot, but its noticeable. My stomach has a little more movement when i run, so, not as lean. No problem. Just need to keep eating healthy to prevent excess fat gain.

In two weeks, I will take a physique picture for the first itme in awhile (I had taken a few back in october i think, but they were just for me to see if I had gained a bit of fat, if i recall correctly. I don’t rememer them really, and I think ive deleted them awhile ago.

Im not deciding anything yet, but I think I will continue to post on here during Mass protocol. I mean, I don’t find much sense in just stopping when I finish my end of the deal. I need to go the extra mile. Its right to do. As long as I have my blocker on to stop my from scrolling on the articles on here (its a bad habit I pick up every once in a while, it really drains time).

I was thinking, and I think it sounds good to me. I know GOMAD is a thing, but, my parents are for sure not going to let me drink that much a day. But a quart, thats only 4 cups. One cup with every meal and thats good. I would go through 1.75 gallons a week, for 12 weeks, so… 21 gallons total. A gallon of milk according to my research is a little over 4 dollars,and giving some leeway for market instability, il round up to 5 dollars. That’s 105$ on milk, which is just under $9 a week. So, we (or even I myself) could afford that for sure.
However, should I? I want to maximize gains. I don’t care if I gain some fat or not, I want to maximize my gains.
How I would do it is I would eat my 2800 Kcal a day, and get 160-180g protein minimum (might need protein powder), and have the quart of milk on top of it. 600 Kcal roughly, and 31g protein, for whole.For 2%, its 550 Kcal and about 39g protein. So, Il get 2%, not whole.

Should I do this? Or should I spend my money on better food like beef or chicken?

2 Likes
931

My calf is really bugging me. I hope I can squat tomorrow… I should have stopped at the one mile mark when my calf was already hurting, but NOOO I had to keep pushing because “I’m tough enough”. Ugh.

I don’t think this would have happened if I never jumped off the back of a pickup truck back in like April or May and hurt by ankle. I think that’s the source of most of the issues on that leg. When I hurt my calf Is probably the main thing though.

THIS BETTER NOT BE LIKE LAST TIME I AM NOT GOING TO HAVE TO STOP SQUATTING AGAIN THERE IS NO WAY!!!

932

I think that I want to focus more so on herbs and medicinal uses of them for a major in college. Suggestions on what exactly I should major in? Would it be biochemistry? or should I do something like a liberal studies and focus on what I need? I want to work with herb and making medicine out of them.

A while back I worked on this a bit, as at the time I studied alchemy and whatnot, but I haven’t touched it due to lack of a few resources, and also just falling out of it due to other things.

Herbs are the source of medicine. Many pharmaceuticals were based on chemicals found in herbs, but they stripped down them to only 1 chemical, when in reality to get the full medicinal effect the whole herb is needed, as there are various chemical interactions that occur that make the herb’s effect more desirable.

I could be an herbalist. This would be a useful skill, and it has the opportunity to be high paying (or super low paying, its likely one of these two).

933

November 8th 2025 W11D6 Fishing day (hopefully strength)

Probably no strength workout today, but if we decide to head home early, we might stop by. We plan on fishing all day long. 90 minute drive to where we’re going in Maryland, so 3 hours drive time total.

I guess it wont be that long until dark actually, because daylight savings time is over. It gets dark around 5, so maybe we can go.

If we do go, not doing squats. If im lucky my calf will heal enough before Monday. I really want to be able to squat, I would be doing like 205-210 that week.

I plan on doing some slow bobber fishing, so I will bring my crochet stuff. I have to get the scarf done by the 18th for mom’s birthday.

Today should be fun.

2 Likes
934

Caught 1 fish. That brings this years total to… 1 fish. It was an okay sized sunny. Not bad. Caught it right at the end of our fishing trip. It was evening so the fish were out. I got a few bites, then when this sunny bit on, I didn’t realise I even got it on the hook, I was sitting there for a minute waiting for a bite, didn’t get any, so I started to pull in to recast and see if the worm was gone, then I felt some resistance. Oh crap! I caught it! That was great.

Ate a sourdough bacon egg and cheese sandwich, a double burger with cheese (not a good one from the farmers market, just one from some restaurant. Then got home and ate some noodles, beans, 2 hotdogs, 1 fried chicken thigh, 1 fried chicken wing, 8 raspberries, and a protein bar. Who knows how many Calories.

Il post some of the beautiful pictures I took later, wonderful view from the dock/shore of the river.

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935

November 9th- Rest day

I plan on actively trying to heal my calf. Ice, Hot pack, stretches, massage, light walking, and elevating it while laying down. I want to get a little bit of work done today, like a few assignments, but not a priority.

Since I want my calf to heal, it should have more circulation. So, I need herbs that improve circulation and blood flow. Caffeine fits this, so Il have black tea. Capsaicin also improves blood flow, so Il have that too.

Is there such a thing as anabolic food? I was reading that green tea promotes muscle growth in people who regularly lift weights. Is this true? If it is, I might want to start targeting certain foods.

Time for breakfast.

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936

Dietary cholesterol and saturated fats are the precursors to testosterone production. Whole eggs are excellent in that regard, which Vince Gironda wrote extensively about (his “hormone precursor diet” was 36 raw eggs and heavy cream), as is red meat.

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937

Okay, so I just need to eat animals (especially cows). No issue with that
I don’t have to eat raw eggs though, do I? I was doing research on it also, and cooked eggs are better because more of the protein is able to be absorbed (90% vs the 50% in raw eggs), and raw eggs bind to biotin leading to deficiency (due to the protein avidin (although this is also more so when eating high quantities like a dozen or more) ). Plus, they don’t sound appetizing, and there is the slight risk of salmonella (although I know its very small, and 0 if pasteurized. I don’t think ours are).

No problem with eating red meat or saturated fats though lol. Beef is probably one of my favorite foods. The thing is that, regrettably, I have never had a proper steak. I have had meat cubes that Mom makes, and thin steak like pieces of beef, and ground beef, and shaved steak, and ham steaks, but not a real thick slab of steak. I want a big fat steak dangit, lol.

IMG_20251108_165810
IMG_20251108_1658101920×1080 880 KB

Side note. One of the really good pictures of the view from yesterday.

3 Likes
938

Breakfast
3 eggs
1 cup milk
1 cup greek yogurt
1/2 cup protein granola
7 super big blackberries
1 cup tea blend (black tea, ginger, cardamom, anise, cinnamon, and black pepper)
Total: Kcal, g fat, g carbs, g protein (Calorie tracker still down)

Had a protein bar or a snack just now.

Im starting my bed rest. I have an icepack for my calf, and its supported by a pillow to elevate it. In about an hour maybe I will do some stretcheds, take a walk, and then put a heat pack on it. Il then alternate cold and hot like that.

I can do some crocheting finally, need to get this scarf done for Mom’s birthday.

Once I get yarn, I can make blankets for Christmas. Will take up some time definitely.

Its taken a few years, but, I’ve come to know that Christmas isn’t about presents. Its about the family time together, and the christmas spirit. The gift receiving is not the important part at all. It feels anticlimactic in a way. Its so short lived. I do enjoy getting stuff for Christmas, but, its not that important.

Thanksgiving will be fun. Its a personal challenge of mine to eat as much as I can. Last year I had something like 4000-5000 something calories I think. Il see if I can break 6000 lol. Nah, probably not. Still going to eat a bunch. Can’t wait for the Thanksgiving duck. We don’t make turkey anymore because its not that great. Duck is superior. Its red meat, and nice and fatty.

Time to crochet.

1 Like
939

Had a frozen personal supreme pizza for lunch

I watched Forrest Gump for the first time. That’s a great movie.

Didn’t rest up my leg like I wanted to, never got around to warming up a heat pack.

Not sure what I’m going to do the rest of today. I might do some research on herbs and medicinal components of them. Won’t be able to do any physical chemistry today since I have no plan on what to do, but maybe over break I can.

I’m thinking that I might email the ceramics teacher if I can come in after school and make some stuff. I want to make some jars for herbs, and I also want to make some dinnerware, a teapot, and teacups.

Before I do any research on herbs, I’m going to plan out everything for Mass protocol. It starts in 2 weeks. I’ll probably do Greyman, since it seems the best for me scheduling-wise.

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940

For the S clusters, Im thinking of doing these:

S1:
Weighted Dips
Weighted/BW pullups
Weighted Lunges (For the brutality factor, I hate these so much I love them they are SO awful its great)

S2:
Barbell Curls
Tricep extensions
Kettlebell swings

Would these be suitable exercises? Any suggestions on things I should remove/change?

1 Like
941

What main lifts are you doing to match S1 and S2?

942

Il just be doing what it says, Bench and Squat, OHP and Deadlift.

943

Which one with S1 and which one with S2?

944

Im not sure, what do you suggest? Im thinking Bench and Squat with S1, and OHP and Deadlift with S2, but pretty much because its in the order I made the clusters.