The Beast on Wade's Program

[HARRYBEAST]

High school reunions, no...college yes.
Sweet prs...way to come back and obliterate the fs.
Sounds like an eventful weekend.
Glad granny is recovering well.

thanks on all accounts B

I think it helps if you graduated. Heyo!!!

how you guys settling in man?

[mmorton]

Got home yesterday finally! Rough last night but to be expected. I'm like a single dad right now bc Corey is in recovery too. I'm running on monsters and hope at this point ha

[HARRYBEAST]

Got home yesterday finally! Rough last night but to be expected. I'm like a single dad right now bc Corey is in recovery too. I'm running on monsters and hope at this point ha

Been there done that. Eventually you will learn to sleep while working

[HARRYBEAST]

TRAIN
Back is a little tweaked from golf. Tried to over swing on every shot.

Main Lift
CGDP
3RM = 415
6RM = 395
8RM = 365
45x12
95x8
135x5
185x3
225x3
This is where I started feeling the back strain a little
275x1
345x1
I texted Wade after this single cause it hurt.
Wade said to try 365x6 instead of the 385x6 we had planned on
365x5
I called it here. It was hurting and not just uncomfortable. No reason to be stupid here

Cardio
20 minutes + 5 minute cooldown
Alternating between 2 minutes recovery/hard

Assistance Lifts
Narrow Seated Cable Rows - 120x12x3
Rear Delt Cables - 5x12x3
Side DB Raises 5x25x3
Trap Bar Shrugs - 195x12x3
Hammer Curls - 40x12x3
Bench Leg Raises -5 sets of 20
DB Shrugs50x20x3


EAT
Food
Total Calories: 2897
Carbs: 313g
Fat: 86g
Protein: 244g

Water
80 oz

Training Supps
Pre-Workout - Nothing
Intra-Workout- Muscle Martini
Post-Workout - HyperGro

Wellness Supps
Multi
Psyllium Husk[/color]


RECOVERY
Foam Roll
Back, Back and more back

Ice
Traps, Back

Monday Night Sleep
horrible. Hank tried to sneak in at 3am. Lucy woke up at 5:30am and never went back to sleep


EXTRAS
Teaching Hank to Fish
Kind of funny to do since I really don't fish but Hank is into it so I will learn. He catches on fast roo


Lucy Reading to Hank



THE PAYOFF

[Anthony21]

Hope that back heals up quick man.

Son looks like a bass fishing pro already man.

[HARRYBEAST]

Hope that back heals up quick man.

Son looks like a bass fishing pro already man.

yep he's already better than me

[bmgamble]

Sucks on the back....I know that feel. Hope you heal up fast. I come here for motivational vids

Awesome on the fishing....looks like a natural.

I feel you on the sleep....we have this bird chirping loudly from 9pm-3am....constantly.

[HARRYBEAST]

TRAIN
Twisted up back is still bothering me. Talked to a chiro buddy at the gym and he thinks it might be that I popped a rib out of place while golfing over the weekend. I he is there today he might adjust me there if not I will make an appointment this week with mine.

Main Lifts
Comp Stance Squats
1RM = 560
2RM = 525
45x5
135x3
225x2
315x1
405x1
455x1
3 Doubles @ 510
Feeling Good. Last rep had my back a little stiff and just felt off

Narrow Stance
3RM = 500 (today)
6RM = 435
420x1
Bailed on this after one rep. The pain was getting worse. I hope I can get this adjusted soon



Cardio
1.25 miles around the track between assistance exercises


Assistance Lifts
Hypers - 3 sets of 12
TG Leg Curls - 80x12x3
TG Calf Press - 200x12x3
Ab Bench - 4 sets of 25



EAT
Food
Total Calories: 2857
Carbs: 336
Fat: 58
Pro: 235

Water
80 oz

Training Supps
Pre-Workout - None
Intra-Workout- Muscle Martini - Berry (1 scoop)
Post-Workout - HyperGro (1 scoop), Glutamine (10g)

Wellness Supps
Multi
Psyllium Husk


RECOVERY
Rolling & Ice
Forgot

Sleep
7.5 hours. [/color]


EXTRAS
Super Eva
Eva came running in to watch America's Got Talent, in this outfit. Its a great show to watch as a family.



THE PAYOFF

[Anthony21]

For a bummed back that's solid work.

I need to visit a Chiro one day just to get adjusted.

[bmgamble]

Hope that back gets healed up.
awesome outfit is awesome

[penny0527]

I guess Eva learned how to dress from you.

[HARRYBEAST]

I guess Eva learned how to dress from you.

I am almost sure that I have a pic of me wearing underwear on my head at her age making the same pose.

[penny0527]

I am almost sure that I have a pic of me wearing underwear on my head at her age making the same pose.

At her age or yours?

[HARRYBEAST]

TRAIN
Went a little lighter on everything due to the back strain / more likely alignment issue

Assistance Lifts
Straight Arm Pulldowns - 55x15x3
Face Pulls - 42.5x15x3
Pulldowns 100x15x3
Hammer Shrugs - 140x15x3
Upright Rows - 50x15x3
Shrugdowns - 140x15x3
Calf Press - 180x20x3
Rev Grip Curls - 20x20, 30x20x2
Ab Coaster - 5 sets of 20

Cardio
Bike
25 minutes of intervals



EAT
Food
Total Calories: 2897
Carbs: 313g
Fat: 86g
Protein: 244g

Water
80 oz

Training Supps
Pre-Workout - Nothing
Intra-Workout- Muscle Martini
Post-Workout - HyperGro

Wellness Supps
Multi
Psyllium Husk[/color]


RECOVERY
Foam Roll
Back, Back and more back

Ice
Back

Wednesday Night Sleep
Pretty solid 7.5 hours


EXTRAS
New Ice Packs
I tried making my diaper ice packs with all rubbing alcohol. I am hoping this allows them to be pliable(sp?)
Will report back tomorrow


THE PAYOFF

[NC_Tarheel]

You tracking your food on the MFP ap?? You trying to drop some lb's??

[HARRYBEAST]

You tracking your food on the MFP ap?? You trying to drop some lb's??

yeah my big problem is whatever I lose I typically pick back up over the weekend. I really need to improve on tracking over the weekend. I plan to get some sort of activity in too.

[NC_Tarheel]

yeah my big problem is whatever I lose I typically pick back up over the weekend. I really need to improve on tracking over the weekend. I plan to get some sort of activity in too.

I've been working with someone for about 6 weeks now. It's a bit more motivating to track all your stuff when money is on the line

[HARRYBEAST]

I've been working with someone for about 6 weeks now. It's a bit more motivating to track all your stuff when money is on the line

yeah my problem is less about knowing what to eat its more of being consistent and sticking to the plan, or more accurately having a plan. I have structure to my meals until dinner but then just wing it and hope I hit macro goals. I need to be more proactive and plan the whole day out or at least most of it the day before

[NC_Tarheel]

yeah my problem is less about knowing what to eat its more of being consistent and sticking to the plan, or more accurately having a plan. I have structure to my meals until dinner but then just wing it and hope I hit macro goals. I need to be more proactive and plan the whole day out or at least most of it the day before

I'm at my desk or in the office from 8-5:30 so it's pretty easy for me during the day. My macros vary a bit depending on if I'm lifting or not but I basically eat breakfast at the house, have 2 meals at work and then just fit in whatever I'm lacking in my last meal of the day.

[bmgamble]

I'm so thankful my wife cooks dinner. I can do my lunch for the week, but definitely would struggle cooking dinner all week. She plans it all out so that helps us all....love me some leftovers.

[NC_Tarheel]

I'm so thankful my wife cooks dinner. I can do my lunch for the week, but definitely would struggle cooking dinner all week. She plans it all out so that helps us all....love me some leftovers.

X2 on that...we've usually got some form of chicken waiting on me when I get home with enough cooked for me to take to work the next day...saves A LOT of time in the morning!!

[HARRYBEAST]

I cook up lunches for the week. I plan my post workout shakes and fruit out and breakfast is pretty standard. dinners are always up in the air and sometimes are not ideal. But things mostly go awol at night when my brain shuts off and I just snack. Its bad and sometimes not reflected in my totals. I need to be more honest with myself and on here with my nutrition. It starts with better planning too

[mmorton]

We know it's not reflected.

[HARRYBEAST]

TRAIN
Back is still tender. But other than that feeling pretty good

Main Lift
CGDP
3RM = 415
6RM = 395
8RM = 365
45x12
95x8
135x5
185x3
225x3
275x1
335x1
385x6
390x4.5
Not sure if the back issues caused me to miss here or if the back issues took me out of it mentally. Either way it was not feeling great so I dropped the weight a little extra on the back off set
355x8
All in all a decent pressing day. Need to work on keeping my head down as usual




Assistance Lifts
Super Set
Narrow Seated Cable Rows - 120x12x3
Reverse Pec Deck - 85x12x3

Side DB Raises 5x25x3

Trap Bar Shrugs - 195x12x3
Hammer Curls - 40x12x3
Bench Leg Raises -5 sets of 20
DB Shrugs50x20x3
Hover 11 @ 30 seconds

Cardio
1.5 miles Walking laps between assistance sets and abs


EAT
Food
Total Calories: 2745
Carbs: 198g
Fat: 92g
Protein: 218g
Not bad on the macros considering I tracked everything including the wine and cheese I had last night

Water
80 oz

Training Supps
Pre-Workout - Nothing
Intra-Workout- Muscle Martini
Post-Workout - HyperGro

Wellness Supps
Multi
Psyllium Husk[/color]


RECOVERY
Chiropractor
I got an adjustment and feel a lot better today. Doc said I didn't have a rib out of place but had some pretty serious knots around that area. He popped me all over and then had the massage therapist focus on that area. He said I need to treat golf like any other workout and warm up for it. He showed me some basic golf stretches to do and reminded me not to swing so hard.

The massage was painful and wonderful at the same time. I really needed it but 30 minutes is almost like a tease. I decided to make this at least a once a month thing

Ice
Traps, Back

Monday Night Sleep
horrible. Hank tried to sneak in at 3am. Lucy woke up at 5:30am and never went back to sleep


EXTRAS
Vikings
We just started watching this on Hulu and its pretty kickass. I recommend it. Its best enjoyed with a few glasses of wine and some fancy cheese and a hot wife in lingerie but you enjoy it however you choose.


THE PAYOFF

[bmgamble]

I always see the seniors on the course. Never hit real hard, but they are always in the fairway.
Nice work despite back issues.

[HARRYBEAST]

I always see the seniors on the course. Never hit real hard, but they are always in the fairway.
Nice work despite back issues.

Thanks man I hope it heals up fast I am gonna be on top of it with rolling it out and icing it, plus hot tub sessions

[bmgamble]

Thanks man I hope it heals up fast I am gonna be on top of it with rolling it out and icing it, plus hot tub sessions

I've been doing all that and it has helped. I ordered me a bunch of salt to soak in....love it.

[Anthony21]

Solid pressing and smart call to go lighter on the back off set.

[HARRYBEAST]

I've been doing all that and it has helped. I ordered me a bunch of salt to soak in....love it.

I haven'd done the epson salt thing in a while I might have to try that this weekend too

Solid pressing and smart call to go lighter on the back off set.

Thanks Ant

[NC_Tarheel]

What caused your injury(s) to begin with?? Can you pinpoint it to any one thing???