M.I.T.C.H.S. Log of gaining and overtraining

[MITCHAPAL00ZA]

Pretty decent sesh today. write up in a bit.

I've been toasting waffles and breaking them up over some quality vanilla ice cream and cinnamon toast crunch, and the reduced fat egos seem to work fine for that... Especially at 70 cals a waffle. Better suggestions for frozen at the cal level? The vans naturals are good, but spendy.

yeah with ice cream they weren't half bad... but the real estate those ridiculous yellow boxes take up in my tiny freezer is too much to warrant a re-buy considering their mediocrity.

Just watch the vid dood

Duke is a bum and wants to be spoon fed.

what is this apple week? god dammit ****ing stop.

I approve this message.

[MITCHAPAL00ZA]

11/13/12 Squat 3+

Motivation: "I will spend my entire life needing to be strong(er)." from: http://articles.elitefts.com/trainin...strong-enough/

Lifts:
Squat: WU, 205 x 3, 235 x 3, 265 x 8 (+ belt), belt off...225 x 8, 225 x 8, 225 x 8, 185 x 12 (pause in hole)
DLs: 135 x 5, 225 x 5 (these WUs were EXPLOSIVE), 315 x 5, 315 x 5...wasn't feeling anymore. Didnt kill myself for once.

Assistance:
Ham curl: 5 x 12 (110lbs)
1 leg ext: 5 x 10 (70 lbs)
Glute hams: 5 x 10 (holding 25 lb plate)
Calfs: 4 sets seated, 4 standing
Back ext: 5 x 15 (holding 25)
leg press: 3 x 8 (constant tension, minimal rest between sets. 4 PPS)

Vid:



Food

Dinner last night:
8 oz fajita style top round, 500g baked potato disks, ~12 oz broc w/cheese....bro meals on the DAILYYYY


Dessert:
Incredible...


Post workout just now:
Apple w/ cinnamon n caramel dip, Vanilla strawberry banana protein smoothie.


guesses on what kind of apple this was? (I actually dont know, so your guess is as good as mine)

Hard flesh, slightly floral notes, somewhat sweet with a bit of tartness (less than macintosh though)

[ThousandEyes]

[B]
Dessert:
Incredible...

I hate you...I haven't seen any egg nog around here. I'm so excited for chirstmas break. I work a physical job and my maintenance will shoot up...more nog for the holidays


Squats and DLs still kicking ass.

[PerpetualMotion]

Those look a lot like Honeycrisps. They tend to be really crisp once you bite into them.

Also, nice bro meal. I'd eat that any day, personally. Steak and potatoes are pretty much the best combo on earth. I tend to neglect non-starchy vegetables, though. For shame. I tend to eat a lot of grains, too. Wraps rule my world.

[snrygo]

dope looking squats

[tenacious707]

Mirin that 265 set man. Motivating to say the least .. Foods looking on point too. Bro meals are so good after eating a little bit too much junk.

That sugar cookie egg nog though.. woooooooooo. I need that.

[MITCHAPAL00ZA]

I hate you...I haven't seen any egg nog around here. I'm so excited for chirstmas break. I work a physical job and my maintenance will shoot up...more nog for the holidays


Squats and DLs still kicking ass.

Yeah the eggnog just made its way into the stores here and DAMN its good.

Those look a lot like Honeycrisps. They tend to be really crisp once you bite into them.

Also, nice bro meal. I'd eat that any day, personally. Steak and potatoes are pretty much the best combo on earth. I tend to neglect non-starchy vegetables, though. For shame. I tend to eat a lot of grains, too. Wraps rule my world.

yeah it was deff a honeycrisp. doesnt top the old granny smith or macintosh imo...definitely agree on the steak + potatoes being one of the best combos, I just wish I could find steak on sale cheaper so I could eat it more often.

dope looking squats

thank man. they felt heavier then the vid makes em look.

Mirin that 265 set man. Motivating to say the least .. Foods looking on point too. Bro meals are so good after eating a little bit too much junk.

That sugar cookie egg nog though.. woooooooooo. I need that.

yeah my thoughts exactly. Im going back to mostly "bro meals" with a few treats here and there like that egg nog for instance. stuff is ridiculously delicious btw.

[L The Pirate]

I loved that EliteFTS article as well mitch. Really good stuff on the squats. Motivation man!

[GHOSTN]

Late but IN!

[determined4000]

..definitely agree on the steak + potatoes being one of the best combos, I just wish I could find steak on sale cheaper so I could eat it more often.

top or bottom round steak on sale in bulk around me is 1.99=2.49/lb
potatoes for 0.35/lb (I actually scored 2 10lb bags for 0.29 cents a piece--> 58 cetns for 20lbs!!! on a blowout anniversay sale)

Not too bad for quality eats

just marinate and season that cut of beef and you should be fine

[PerpetualMotion]

yeah it was deff a honeycrisp. doesnt top the old granny smith or macintosh imo...

Yeahhhh buddy.

definitely agree on the steak + potatoes being one of the best combos, I just wish I could find steak on sale cheaper so I could eat it more often.

Same. I always look out for 30% off individual steaks when I go grocery shopping. Managed to snag Flank for $3.64/lb the other day, which is pretty good here. Flank is insanely underrated.

[MITCHAPAL00ZA]

I loved that EliteFTS article as well mitch. Really good stuff on the squats. Motivation man!

Yeah, my buddy posted that to my ********. I never realy read articles on that site, but I might start checking em out more frequently. And thanks! my squats are finally starting to improve I think, Did a minor form tweak a few weeks ago and it seems to be working....do you have a log btw?

Late but IN!

Awesome man, never too late!

top or bottom round steak on sale in bulk around me is 1.99=2.49/lb
potatoes for 0.35/lb (I actually scored 2 10lb bags for 0.29 cents a piece--> 58 cetns for 20lbs!!! on a blowout anniversay sale)

Not too bad for quality eats

just marinate and season that cut of beef and you should be fine

Dont get me wrong, I dont mind top round. thats what I had in that "bro meal" above...And when it does hit 1.99/lb I stock up. Around here though its always 3.99/lb to 5.99/lb...maybe once a month(or even less) it hits 1.99/lb on sale and I STOCK up. Last time I bought like 10+ lbs I think. Portioned it out and froze it. Only have ~1 lb left in the freezer now

Potatoes are always cheap though so thats never an issue lol

Same. I always look out for 30% off individual steaks when I go grocery shopping. Managed to snag Flank for $3.64/lb the other day, which is pretty good here. Flank is insanely underrated.

Flank is definitely solid, and for that price you cant go wrong. a few weeks ago T-bones were on sale for $5/lb...Stupidly only bought ~1 lb because I wasnt sure they would freeze well, but my god, having a nice cut of steak after mainly top round was incredible. It was like butter.

[L The Pirate]

Yeah, my buddy posted that to my ********. I never realy read articles on that site, but I might start checking em out more frequently. And thanks! my squats are finally starting to improve I think, Did a minor form tweak a few weeks ago and it seems to be working....do you have a log btw?

Yea bro, i enjoy reading the articles on that site, some of them are really good.
Yea I just started one the other day, would love to have you in on it. This week only got two workouts (recovery work) then the VOLUME block begins next week.
My first Powerlifting log: http://forum.bodybuilding.com/showth...63&pagenumber=

[IrishPilot]

Yeah, my buddy posted that to my ********. I never realy read articles on that site, but I might start checking em out more frequently. And thanks! my squats are finally starting to improve I think, Did a minor form tweak a few weeks ago and it seems to be working....do you have a log btw?

I'm always chugging through the Elite FTS stuff...they do great work.

[PerpetualMotion]

Flank is definitely solid, and for that price you cant go wrong. a few weeks ago T-bones were on sale for $5/lb...Stupidly only bought ~1 lb because I wasnt sure they would freeze well, but my god, having a nice cut of steak after mainly top round was incredible. It was like butter.

Flank is like sex in my mouth.

Yeah, you did goof on the T-Bone. My girlfriend isn't too big of a steak fan, unfortunately, so I rarely get to eat steak as steak.

The cheapest I've seen a good steak is $2.95/lb and that was for top sirloin. Bought around $60 worth. Top sirloin is probably one of my favourite cuts only because it tastes insanely good and it's pretty tender, so it's versatile for stir fries and, most importantly, sandwiches. I love it for making shawarma.

I'm always chugging through the Elite FTS stuff...sometimes they do great work.

Fixed.

Some of their articles are hilariously bad.

[psychodiver9]

Never been a fan of flank. Too tough

[L The Pirate]

Never been a fan of flank. Too tough

In my experience i gotta marinate the crap outta it. Usually for 6-8 hours with a Baja type marinade, then grill it med-rare and cut again the grain to maintain its tenderness.
Then put in soft taco shells with homemade salsa and guac. Booooom

[IrishPilot]

Fixed.

Some of their articles are hilariously bad.

Touché.

[MITCHAPAL00ZA]

11/15/12 OHP 3+

Lifts:
Pullups: x 10, x 10, x 10 (WG, Chin, Hammer)
OHP: WUs, 95 x 3, 110 x 3, 120 x 4, 135 x 1(not a PR, but tied. felt better today)...85 x 10(5 sets)
T-bar row: 2 plates + 25 x 12, x 12, x 12 --->2 plates x 8--->1 plate x 15
DB seated press: 50s x 10, x 10, x 9---> Arnolds (with 30s) x 8

Assistance:
Face pulls: 3 x 25
Curls: 3 x 15 (30s)
Side laterals: 3 x 8
Shrugs: 3 x 20
Cable chest flys: 3 x 15
Finisher (Dips-->EZ curls-->OHP): 3 sets

Random: I may get to go train with Kyle Keough on tuesday if everything works out. My PL teams coach is friends with him and he is going to be about an hour away from my school so they arranged a training sesh. I think I have a test that day unfortunately but I may still be able to swing it. would be really awesome as he is an elite PLer...I believe he is now tied for 1st in the country for his squat, and 2nd in his total for his weight class.

Some eats:
Chicken fried rice (jasmine..perp, u mirin?)


another bro meal <3


Strawberry banana "soft serve"
100g frozen strawberries, 1/2 frozen banana (~85g), 113g CC, 8g sf/ff pudding mix, splash of milk or water. blend it up. wallah.

[MITCHAPAL00ZA]

Yea bro, i enjoy reading the articles on that site, some of them are really good.
Yea I just started one the other day, would love to have you in on it. This week only got two workouts (recovery work) then the VOLUME block begins next week.
My first Powerlifting log: http://forum.bodybuilding.com/showth...63&pagenumber=

subbed.

I'm always chugging through the Elite FTS stuff...they do great work.

definitely some motivating stuff over there. Havent been reading enough lately.

Flank is like sex in my mouth.

Yeah, you did goof on the T-Bone. My girlfriend isn't too big of a steak fan, unfortunately, so I rarely get to eat steak as steak.

The cheapest I've seen a good steak is $2.95/lb and that was for top sirloin. Bought around $60 worth. Top sirloin is probably one of my favourite cuts only because it tastes insanely good and it's pretty tender, so it's versatile for stir fries and, most importantly, sandwiches. I love it for making shawarma.



Fixed.

Some of their articles are hilariously bad.

Come to think of it, Ive never cooked flank myself, only had it at a mexican restaurant....top sirloin is definitely a solid cut especially at that price. Next time I see a decent cut of beef go on sale im stocking up. all this talk of it has me craving some steaks...and like any site related to lifting, of course there are gonna be terrible articles lol.

Never been a fan of flank. Too tough

In my experience i gotta marinate the crap outta it. Usually for 6-8 hours with a Baja type marinade, then grill it med-rare and cut again the grain to maintain its tenderness.
Then put in soft taco shells with homemade salsa and guac. Booooom

Lol at the random convos that arise in my thread. apples last week. steak this week...any one have a topic for next week?

[AdamWW]

bro-food eaters unite!!!

[dukend]

bro-food eaters unite!!!

Iifym...

[AdamWW]

Iifym...

Do not talk about what fits in my mouth

[KrunkMasterKyle]

bro-food eaters unite!!!

^this

[lee__d]

Looked like a gala or jazz apple

[PerpetualMotion]

Never been a fan of flank. Too tough

Flank requires skill, seriously. If you cook it more than medium rare, don't cut against the grain, and don't cut it really thin then you're going to be chewing. The other option is to marinate it to tenderize. The flavour, though, is immense and really underrated.

[ThousandEyes]

Not steak fan checking in....starting rep 765

[hcoyle545]

Not steak fan checking in....starting rep 765

Why would anyone neg you? My ex girlfriend didn't like it either.

[MITCHAPAL00ZA]

bro-food eaters unite!!!

bro foods = aesthetics

Iifym...

My acronym for my training is better...

Do not talk about what fits in my mouth

duke is interested in your oral cavity...full bromo

^this

That

Looked like a gala or jazz apple

Had a Jazz apple today. pretty good but doesn't warrant the $3/lb price tag... You shopping at shoprite btw? I just earned myself a free turkey. what whatttttt

Flank requires skill, seriously. If you cook it more than medium rare, don't cut against the grain, and don't cut it really thin then you're going to be chewing. The other option is to marinate it to tenderize. The flavour, though, is immense and really underrated.

this man knows his culinary arts...Will direct it to you, but anyone feel free to chime in. I am responsible for cooking thanksgiving this year... I am planing on doing a turkey breast (very easy to over cook, only doing this because its only me my dad and sister.), green bean casserole, stuffing, mashed potatoes, gravy, and a pie. Any and all links/tips on how to cook these will be highly appreciated because aside from mashed potatoes, its going to be my first stab at any of these.

Not steak fan checking in....starting rep 765

If you ever come to upstate NY there is a restaurant in my hometown that will change your mind. Only time my sister will ever eat beef, but she was swayed over to the dark side by this places porterhouse.

[MITCHAPAL00ZA]

Why would anyone neg you? My ex girlfriend didn't like it either.

thats why she's your ex, right?