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Planning Saturday lift:

SSB squats 6x 3-8 reps
Deadlift 3x 3-5 reps
Leg ext 5x10-20
Seated leg curls 5x10-20
Standing calf 3x 15-20

Ez curls 5x5-12/pushdowns 5x5-15
Alt db curls...

This will be you in a few years pal!

https://www.youtube.com/watch?v=howvtCFozs8

Eggs are great!

When I was a skinny kid trying to bulk, I tried to eat six meals a day.

I tried to eat 2x breakfast (egg based meals)

2x lunch (sandwiches, burgers, pizza, whatever they had...

Meal plan
1- whey coffee
2- eggs/oats
3- chicken banana
4- chicken banana/apple
5- ground turkey/rice/green beans/1/2 cup egg whites
6- whey, oats, pb

Planning more SSB PRs

* Things I use my Smith machine for
Bench
Incline bench
Decline bench

Shoulder press
Upright row (at times)

Skull crushers
Close grip bench

Feeling the carb bloat. Got on the scale at 272.6.

Trouble sleeping so I’m up, having whey coffee…

Can’t wait to squat tomorrow but I took a “bad step” last night and something feels off in my...

Final meal

3/4 cup oats
Whey
Banana
Peanut butter.

350 G protein, 250 carbs on the day.

Tonight’s dinner was delicious

Rice, about 1.25 cups
4 eggs, maybe 1.5 cup whites. (Unmeasured, could have been 2 cups for all I know, either way I got more than 50 G protein)
Salsa
Jalapeños...

The idea of waiting until all three sets of 8 are hit will be impacted by rest intervals. This is why I go by first set performance…just what makes sense to me. Can always back off again after...

A bit of video from today.
Bench
285x5

https://youtu.be/xsfNInM3qwI


Rows 344x4
https://youtu.be/6bHXUPrAAbM

Ill try and post videos later but some of today’s numbers

Bench 285x5
290x3
290x3
255x8
255x7

Incline
205x8

271.0 feeling good.

Up early getting ready to smash my lift.

Black coffee, eggs, egg whites, oats….

Lunches will be my 10 oz ground turkey, green beans….and about half pound chicken, two...

As long as you are gradually adding weight to the rep range chosen (6-8 in your post), it’s a form of “progressive overload.”

The question many struggle with is “when?”

It’s this simple…ANY...

Couple of notes:

Replaced a chicken/apple meal today with egg whites, half oz cheese and oats. Got out of work early, nice to have a hot meal.

Purchased two sets of knee wraps, one for me, one...

So myfitnesspal seems to really jack up protein in cooked chicken breast. I’m not sure I’m buying that. I have seen numbers at 7g protein per ounce and as high as 9 grams per ounce which I doubt.
...

More video from yesterday
305x3
https://youtu.be/wOspgXcotDg

315x2

https://youtu.be/fj6872g0j8Y

Back off sit and dig pauses
https://youtu.be/5w6ZEhe215I

Tolerated the whey ok last night.
Sleep well but holy sore legs! Ssb hits my outer quads hard. I’m enjoying the volume/weight and intensity with it.

No knee pain at all, maybe even helping...

Finished up the day’s nutrition with

Oats
2 scoops whey
1 tbsp peanut butter

Might not tolerate this whey very well. Last night had gut pains and just after eating this it’s starting again....

Getting better!

Six more sets with this thing.

285x5 https://youtu.be/Ph6y85zmVNA
305x3
315x2

255 for 3 “sit and dig” pause reps.
255x7 reflex deep

Crushed arms and then had a great leg day.

Six sets of PR SSB squats

285x5. https://youtu.be/Ph6y85zmVNA
305x3
315x2
255x3 pause, sit and digs
255x7 nice depth! Reflex
255x6 nice depth....