Cottage cheese, still not aquired a taste for it, dont think I ever will.
Printable View
Cottage cheese, still not aquired a taste for it, dont think I ever will.
Lactose tolerant masterrace, whats your surplus like?
[QUOTE=Gxp23;1241951383]Cottage cheese, still not aquired a taste for it, dont think I ever will.[/QUOTE]
used to hate it, like reaaaaaaaaly hate. but I love it now literally have it every weekday and some weekends.
[QUOTE=accounts;1241951403]Lactose tolerant masterrace, whats your surplus like?[/QUOTE]
I'm actually in a deficit (but I keep over shooting my macros on the weekend)
sitting at 270/70/185, and when I came close to them I dropped 1.1lb the first week...and now I'm up.2
I'm likely going to have to take full advantage of the 24 hour weigh in to hit 165, but it shouldn't be too bad. (averaged 172.8 this past week - after two weigh ins in the 171s sat/sun)
Okay, finally some food pron
21/59/6 f/c/p
Finishing the macros with some ice cream. With so much ice cream snobbery and preference toward ultra premiums brands, I think Turkey Hill has become underrated. Nothing crazy fancy, but it does the job.
[IMG]http://i62.tinypic.com/2elrp4x.jpg[/IMG]
[IMG]http://i57.tinypic.com/dqjj86.jpg[/IMG]
Three servings, hitting the spot. I need to be more flexible like this; not because I don't enjoy the staple foods I eat, but getting some real treats in is important imo.
I'm so jelly that you have Turkey Hill. Ice cream of the gods!
[QUOTE=ErickStevens;1242387993]I'm so jelly that you have Turkey Hill. Ice cream of the gods![/QUOTE]
I pegged you for a BnJ guy....BTW the Trader Joe's brand ice creams are delicious as well.
[QUOTE=lee__d;1242576523]I pegged you for a BnJ guy....BTW the Trader Joe's brand ice creams are delicious as well.[/QUOTE]
I am but only because I live in FL. Last time I went to ATL, I was hungover as fuk and ended up smashing an entire container of this:
[img]http://3.bp.blogspot.com/-Q4YZmZfTK-4/T6xw6MOlk6I/AAAAAAAADis/kw_2llAnvu4/s1600/turkey_hill_pennsylvania_dutch_pretzel_ice_cream.jpg[/img]
^Jeebus that looks awesome. I love crazy mix-ins with ice cream
[youtube]HOAYhlviK9o[/youtube]
Sumo Deadlift
395x2 @9
375x2 @8.5
375x2 @9
Pause Squat
225x4 @ 9
215x4 @ 8
215x4 @ 9
SLDL from floor
225x8 @9
215x8 @9
Ab wheel
2 sets of 10
DB Curls
35x6
30x7
I went conservative on the squats and sldl's. I was feeling some fatigue from the sumo doubles so I didn't wanna wreck my back for the rest of the week, or risk any form breakdown. This autoregulation stuff is growing on me though.
Abs of Choice
First intense week down, now I just gotta hit my macros today and tomorrow! lol
5 10 14
Upper focus
2 Sec paused bench
160x3 @8
175x3 @8.5
180x3@9
170x3@8
170x3@8.5
170x3@9
Incline bench - I've never regularly trained these
135x5 @7
155x5 @8
160x5 @9
150x4 @7
150x4 @8
150x4 @8
150x4 @8-8.5
DB oh tri ext.
55x8 @9
50x8 @9
Weighted pull up (neutral grip)
35x5
30x5
25x5
1 arm lat pull down
60x8
50x10
50x9
Face Pull
50x15
70x10
Everyone better be doing something nice for Mother's Day. Enjoy the rest of the weekend!
Got some fun stuff in store for pwo tomorrow, so I'll get some nice food porn then
5 12 14. squats, went so much better than last week
Squats
360x2 @9
370x2 @ 9.5
350x2 @9.5
Second rep of the 370 wasn't to my usual depth, but think I hit parallel.
Paused deadlift
315x3 @8.5
4x300x3 all @8
Front Squat
225x5 @9
210x5 @8
210x5 @9
Upper back fatigues way before quads
Ab wheel
10,6
Quite pleased with today's squatting, and I just feel a ton better than I did this time last week.
[youtube]unMyBF5LAXY[/youtube]
Forgot to say, those SBD's are money. Much more support than the Rehbands.
[IMG]http://i62.tinypic.com/28svxn8.jpg[/IMG]
Archer Farms Cheescake Bites, surprisingly good.
Artuso Pastry cannoli shells and cream. Wow, seriously impressed.
The snobish Italian in me was questioning buying these types of products (especially the cannoli), but I am honestly impressed here.
47/23/12 c/f/p
Started eating and didn't realize it was a blurry pic
Bit late, but Upper day from 5 13 14
Bench
205x1,fail
200x2 @9
200x2@10
CGBP
185x4@9.5
170x4@8
170x4@8
170x4@8.5
Weighted chinup
35x6
30x6
25x6
DB shoulder press (rack was taken, didn't feel like waiting)
45x8 @8.5-9
40x8@8
40x8@9
DB Row
80x8 @9
80x7@9
80x7@9
Rear delt fly
90x14
95x10
85x15
DB Lateral raise
20x12
20x10
BB curl
80x6
70x6
60x9
50x10
Kinda pissed about the bench. I pretty much think I lost that 2nd rep on the descent (by feel, I felt like i brought down too low on my torso). I need to be more focused on bench day. I feel like for squat I am literally zeroed in on it, nothing else matters, deads are about the same level of focus, but I tend to sleepwalk through benching.
Quads and hips are a tad sore form much running from two consecutive days (tu/wd) of softball, so I'll be pulling tomorrow.
[youtube]e_VWAFHVOZs[/youtube]
[youtube]urlnn5kaHU8[/youtube]
^yesterday, everything is there, but seated crunch.
the 400 double is a PR double and I went in yesterday sore and tired as fuk, dragging ass.
5 17 14 upper
2-Count Pause Bench (2 reps)
185@8
195@9
185@8.5
Incline Bench (4 reps)
165@8.5
170@9
160@8
160@8
160@8.5
160@9
OH DB extension
55x8
50x7
Weighted chins (neutral grip)
40x4
35x4
25x6
Chest supports iso row
90x9
90x6
90x6
Have a good weekend everyone!
Ya'll be mirin the pengiun plate
[IMG]http://i62.tinypic.com/34qsqz8.jpg[/IMG]
22ch 15f 58pro
Top sirloin from Trader Joes marinated in their bbq sauce. Mixed veggies grilled on the bbq
and the workout. tough day.
[youtube]uzREK6gGvsQ[/youtube]
squats
340x3@9.5
325x9@9.5
paused dead
315x2@8
295x2@8
Front Squat
185x4@9
I was feeling some general fatigue after squat warmups (which shows in the lower than I wanted triple). And then working up to the deadlift sets, my knee started hurting so I kinda took it easy from there on. But dinner was yummy so that's good lol
Another steak dinner:
41c 29f 69p
[IMG]http://i58.tinypic.com/2w7007t.jpg[/IMG]
top sirloin with butterkase (german butter cheese), veggies and fries.
Ended up with a small 5lb PR, then tried for a 15lb PR and couldn't budge it (think it was more mental than anything).
[youtube]7SQaG2wf4d8[/youtube]
I hit 425x1, failed the 435 and hit 405 for another single. I haven't tapered or deloaded yet (we're dropping the intensity this coming week) so hopefully a non-fatigued pr attempt will go better.
Moved to paused squats
275x4 @9-9.5
250x4
SLDL
255x5
245x5
10 reps on the ab wheel
Gunna work up to a single on bench today so hopefully I can get a small PR there, too.
5/24- failed twice on trying to put up 225, we think my super slow eccentric is giving me problems.
Bench
200x2 @9.5
195x2@9.5
CGBP
175x4@9.5
165x4@8
165x4@8
165x4@8
OHP
105x8@9
100x8@8.5
100x8@9
Weighted chin up
10lbx10
10x6
BWx7
Bent over Row
90x10
110x10
110x10
Super set:
Lateral raise 15x14, FB Curl 25x9, Face pull 40x12
Lateral raise 15x11, FB Curl 25x8, Face pull 40x10
Memorial day lifting. Kind of a deload week here as we're not letting the comp lifts get over 8 RPE
Once I started warming up for squats I got a crazy lower/mid back pump/DOMS type feeling. Probably had to do with the half a bottle of Captain Morgan I drak the night prior, lol. Dat hungover work out
Squats
275x4@7.5
285x4@8
270x4@8
Paused Sumo
275x2@8
260x2@7.5
260x2@8
Ab wheel
1 set of 10
DB curls
35x6
40x6
Incline curl 20x10
Front squat
185x3@8
195x3@8.5
185x3@7
185x3@8
I had like 3 people ask me if I were done so I called it quits after that 2nd set of 185
[IMG]http://i57.tinypic.com/ivcqkj.jpg[/IMG]
PWO. Two eggs, egg whites, pumpkin spice Eggos, sugar free syrup.
c/f/p
42/20/30
Low intensity week continues:
Paused Bench Press (3 reps per set)
155@7RPE
165@7.5
175@8
170@7
170@7.5
170@7.5
Close-grip Bench Press (6 reps per set)
135@7RPE
155@8.5
145@8
145@8
145@8.5
DB Press (wanted to do OHP, but the racks were taken. All sets 8 Reps)
45lb
40lb
BW Neutral Grip Chin up
10
7
6
Chest supported Iso Row
90x10@8
95x10@9
95x6@9
90x8@9
DB Lateral raise
20lbx10
15x12
Rear delt fly
70x15
85x12
Eric mentioned that I should try to speed up my bench eccentric (mine was painfully slow, and we think it's hurting my max attempts). I did it today, and even though it was light weight, it felt much better.
Mirin food pics, also mirin upper body day, bringing that physique out!
Sumo Deadlift (3 reps)
365@8-8.5
340@7.5
340@7.5
340@8
Pause Squat
225@8.5
215@8
215@8.5
SLDL from floor
245@8
230@7
230@8
Seated crunch
80x10
95x10
100x10
Left myself with poverty macros so I rolled with a poverty dinner. I'll call it an open faced salad melt.
[IMG]http://i57.tinypic.com/20p3bk7.jpg[/IMG]
Pepperidge Farm - Light Style Oatmeal Bread, 2 Slices 90
Trader Joe's - Lite Shredded Mozzarella Cheese, 3.5 oz
General - Raw Tomato (Usda),
Lettuce - Iceberg (includes crisphead types),
Ken's Steak House - Lite Northern Italian-w Basil & Romano,
Strawberries
Cho:39 F:16 Pro:26
Solid volume for the calories at least
Had two low weigh ins and then ended up eating 3x my calories on friday lol. I was stressing lately about weight and weigh ins and what not (even though it's not like i NEED to hit a weight class to break a record or something, it's just that I want to), but Eric and Bryce helped me put things into perspective. Help from the coach with the mental game is a nice thing to have.
I picked up an oly bench that doubles as squat stands so I can workout at home, too now. I didn't go with a full cage because I only have room in my garage and it's too cold to work out in the winter, so I'm keeping my gym membership anyway.
Last deloading day
Paused bench (2reps each)
160@7
170@7.5
172@8 (not a typo, I have micro plates)
162@7
162@7.5
162@8
Incline bench (5 reps)
135@7.5
145@8
160@8.5
152@8
152@8
152@8
152@8.5
Straight bar push down
60x8
60x8
50x8
Bent over row
185x6
155x8
155x9
Lat pulldown
120x10
120x8
120x8
Barbell curl
65x10
75x8
80x6
[youtube]YBezJlT4nVc[/youtube]
Squats were just to test out the equipment.
[IMG]http://i58.tinypic.com/ra6tk5.jpg[/IMG]
Is a piece of cake on top of yogurt, cottage cheese, and two crushed oreo's weird?
Last night's dinner:
[QUOTE=lee__d;1252556101]Trader Joe's dinner week. Got the calzone and barbecued veggie kebob.
[IMG]http://i60.tinypic.com/20uo6j6.jpg[/IMG]
C 62
F 16
P 26[/quote]
[youtube]h2vYrZPp0uU[/youtube]
hit a 370lb triple, which is pretty sweet for me (inb4 my plates at home are lighter than they say)
Squat Triples
340 @8
355 @8.5
370 @9
350 @9
Bench
185 @9
4x180x2
Front Squat triples
225
245
260
And I think I had a back off set I can't remember right now (doing this from memory lol)
2x10 cable crunch
I made a tiny squat adjustment. I widened my stance slightly and point my feet forward a little more. Feels good so far, and I think it's a better position to push big weights (so far).
[youtube]aqxVMl5y2fw[/youtube]
Bench & Squats on vid
I hit 200 for a triple, which has to be a PR for a triple. Felt fast, too. I tried going belted for bench and it really helped generate the tightness I've been lacking in my core. I walso tried to speed up my eccentric per Eric's advice and that seems helpful as well.
Moved to OHP (8 reps per set)
95 @7.5
100@8
105@8.5
102 (dem micro plates)@8.5-9
DB Row
3 sets
Lat pulldown
3 sets
Just feeling extremely fresh after the deload (and this was the second consecutive day of squats/bench due to my own schedule this week).
6/6: Upper Acc. Work
[youtube]As3W6Xw5fAU[/youtube]
3 count pause - 3 reps
165@7.5
170@7.5
180@8
171@7.5
171@8
Close grip bench - 6 reps
155@8
165@8
170@8.5
165@9
Pendlay row (gotta work on form here).
155x8@9
145x8@9
6/7 Deadlift focus - mats were an issue, I couldn't get th bar as even as I wanted. And my bar seems to have no slack and killed my thumbs
Squat - 1 rep
325@8
325@9
Deadlift - 2 reps
345@8
365@8
380@8
385@8.5-9
365@8.5
Paused deadlift - 4 reps
295@8.5
315@9
305@9
Lat pulldown
140x6
120x6
110x10
Single arm, cable lat pull in
30x10
30x10
40x9
[youtube]qcqMpOtbmb0&[/youtube]
Got up at 3am to train today, lol. I played softball yesterday, and was supposed to have games today and tomorrow (today was rained out); so I needed to get up early and train.
Squat doubles - wasn't in love with my depth, some reps were high
340@8
360@8.5
380@9
360@9
Bench triples
185@8
190@8.5
185@8
185@8
185@8.5
Front squat
225@6
275@9
260@9
Superset of cable crunches and 10lb plate rear delt flies
10 reps/10x15
10 reps/10x15
10 reps/10x15
[youtube]yGMZ7PQ0jss[/youtube]