Of Beers and Burger King...

[bigplay_jt]

Getting back at the weights tonight. Had a bunch of anniv duties to attend to, so my owner has shortened my leash since wednesday. Not that I wanted a week off, but it sure seems like I got one anyway. I just hope all the poison I poured down my throat wont affect me tonight...

Thanks for checking up on me though! If I dont post by tomorrow, Im trapped under a bar...

Good thing you decided to obey your owner. I heard that Petsmart is having a sale on shock collars.

I am sure you will do it up tonight. Go to work!

[TonySturch]

Split: Push
Weight: 220

Smith Bench (bodybuilder style, flared elbows): 205x15, 255x12, 275x12, 295x10, 315x6
Incline Bench: 275x12, 275x12, 275x12
CGBP: 205x10, 205x9, 205x10
Decline Cable Flys: 100x12, 100x12, 100x12
Smith Shoulder Press (~70*): 225x15, 225x15, 225x15
DB Seated Shoulder Press: 50x25, 50x22, 50x20
Lat Lift to overhead fly: 20x10, 20x10, 20x10
Skull Crushers: 100x11, 100x10, 100x10
Y grip rope tricep pulldown: 70x12, 70x12, 70x12

Diet:
3398 Cals, 215g Protein

Subway:
Two five dollar foot long meatball marinara subs. One for lunch, one for dinner.

Unexpected Protein Supplement:
Bit a big chunk of my tongue while tearing through my footlong meatball marinara sub.

Comments:
Back from my week long hiatus, which is not really that out of the ordinary I guess. Anyway, had a pretty good workout, but nothing crazy. No spotter again, so I had to use the smitty once again. Would have much preferred to do full ROM bench today, but such is life. Did 29 sets, so this was one of my longer workouts, but I stopped for a freshly baked peanut butter cookie mid way through to refill the gas tank - courtesy of my brothers g/f upstairs.

[bigplay_jt]

Split: Push
Weight: 220

Smith Bench (bodybuilder style, flared elbows): 205x15, 255x12, 275x12, 295x10, 315x6
Incline Bench: 275x12, 275x12, 275x12
CGBP: 205x10, 205x9, 205x10
Decline Cable Flys: 100x12, 100x12, 100x12
Smith Shoulder Press (~70*): 225x15, 225x15, 225x15
DB Seated Shoulder Press: 50x25, 50x22, 50x20
Lat Lift to overhead fly: 20x10, 20x10, 20x10
Skull Crushers: 100x11, 100x10, 100x10
Y grip rope tricep pulldown: 70x12, 70x12, 70x12

Diet:
3398 Cals, 215g Protein

Subway:
Two five dollar foot long meatball marinara subs. One for lunch, one for dinner.

Unexpected Protein Supplement:
Bit a big chunk of my tongue while tearing through my footlong meatball marinara sub.

Comments:
Back from my week long hiatus, which is not really that out of the ordinary I guess. Anyway, had a pretty good workout, but nothing crazy. No spotter again, so I had to use the smitty once again. Would have much preferred to do full ROM bench today, but such is life. Did 29 sets, so this was one of my longer workouts, but I stopped for a freshly baked peanut butter cookie mid way through to refill the gas tank - courtesy of my brothers g/f upstairs.

Way to come back with a vengeance, good workout. Way to make a meal out of your tongue. The worst is when you bite the side of your mouth, then the damaged flesh hangs out further, so you keep biting it over and over again. I hate that. Just thought I would add that.

[ricka182]

Holy crap man...talk about motivation!! I drink so much beer, I started making my own. And nothing beats an Italian chix sand and side o' chix tenders from BK...too bad they just replaced it with those stupid mini-burgers...

Anyway, thanks for proving it can be done. I'm about to start a bulking cycle on a smith machine, and this lets me know my F'ed up regimen and style won't fail as quickly as I thought..

Oh yeah, not sure if it's available in your market...but the Samuel Adams Imperial Series is fantastic!! The Imperial White(10.2%) is unbelievable! I love and live for white ales, and Belgians in general....

[TonySturch]

Day Off

Calories: 3837
Protein: 259

Beer:
Brooklyn Brown Ale

[TonySturch]

Split: Pull
Weight: 221.8

Deadlifts: 365x5 (DOH), 415x3 (Mixed), 455x2 (Mixed)
Weighted Pullups: 25x12, 35x10, 45x5
Standing Bent Over BB Row: 225x12, 225x12, 225x12
Shrug Superset (BB Shrug > BB Back Shrug > DB Shrug): 255x15 > 255x15 > 50x30, 255x15 > 255x15 > 50x30
DB Alternating Curls: 50x12, 50x12
DB Hammer Curls: 50x15, 50x15
Reverse Curls: 85x12, 85x10

Diet:
3188 Cals, 214g Protein

Wine:
Montepulciano D'abruzzo

Comments:
Deads again. Picked up a cheap belt from sports auth during lunch. First time using it and my deadlifts felt outrageous. Definitely helped keep my spine in line. Made it through the whole workout without any pain at all. Why havnt I been doing this for years??? Anyway, new PR on deads, 455 for a double. Since my back was feeling great even after heavy deads, my rows really benefited. Had really clean form, and kept the elbows nice and tucked. Then shrugs were murderous, I did the same weight and reps, but really stretched them for full ROM. Curls were solid, but my grip strength was really starting to fail on the last few reps, especially reverse curls. Overall it felt like a great workout though.

[bigplay_jt]

Split: Pull
Weight: 221.8

Deadlifts: 365x5 (DOH), 415x3 (Mixed), 455x2 (Mixed)
Weighted Pullups: 25x12, 35x10, 45x5
Standing Bent Over BB Row: 225x12, 225x12, 225x12
Shrug Superset (BB Shrug > BB Back Shrug > DB Shrug): 255x15 > 255x15 > 50x30, 255x15 > 255x15 > 50x30
DB Alternating Curls: 50x12, 50x12
DB Hammer Curls: 50x15, 50x15
Reverse Curls: 85x12, 85x10

Diet:
3188 Cals, 214g Protein

Wine:
Montepulciano D'abruzzo

Comments:
Deads again. Picked up a cheap belt from sports auth during lunch. First time using it and my deadlifts felt outrageous. Definitely helped keep my spine in line. Made it through the whole workout without any pain at all. Why havnt I been doing this for years??? Anyway, new PR on deads, 455 for a double. Since my back was feeling great even after heavy deads, my rows really benefited. Had really clean form, and kept the elbows nice and tucked. Then shrugs were murderous, I did the same weight and reps, but really stretched them for full ROM. Curls were solid, but my grip strength was really starting to fail on the last few reps, especially reverse curls. Overall it felt like a great workout though.

Holy Deadlifts, good work man. I just bought a belt myself last weekend. I think it is a piece of mind (mental) thing more than anything, but sometimes that is what it takes. Good workout.

[TonySturch]

Split: Push
Weight: 218.2

Flat Bench: 225x5, 275x5, 315x5, 315x5, 315x5
Incline Bench: 255x12, 255x12
CGBP: 205x12, 205x12
Pec Deck: 180x15, 180x12
Standing military: 135x10, 135x8
DB Seated Shoulder Press: 50x25, 50x20
Overhead Single DB Press: 50x15, 50x15
Y grip rope tricep pulldown: 70x12, 70x10

Diet:
2677 Cals, 218g Protein

Chinese Food:
General Tso's chicken, pork fried rice, egg roll.

Comments:
Out of gas. Two very stressful 13+ hour days at the office have taken the life out of me. I just wanted to get through this workout as quickly as possible and just go to bed. I dad comparatively few sets, but still managed to keep the weight up in most exercises despite the empty tank. Maybe tomorrow will be better...

[BluntD]

I know what it's like working killer hours and then trying to lift on top of it; eventually it just becomes too hard and you run out of gas. That's how I am towards the end of every tax season when finally I just have to take the last 1-2 weeks off because it's worthless to lift at half strength/energy levels. So good job given the circumstances.

And if you really want to see more of a difference on deads, ditch the cheapo belt and invest in a real quality one. It's double the price, but more then worth it, considering how much use you'll get out of it over the years.

[TonySturch]

I know what it's like working killer hours and then trying to lift on top of it; eventually it just becomes too hard and you run out of gas. That's how I am towards the end of every tax season when finally I just have to take the last 1-2 weeks off because it's worthless to lift at half strength/energy levels. So good job given the circumstances.

And if you really want to see more of a difference on deads, ditch the cheapo belt and invest in a real quality one. It's double the price, but more then worth it, considering how much use you'll get out of it over the years.

Too busy to keep the O.G. huh? Well, youre done after today, right? I actually might invest in a nicer belt. I feel like the one I have is a little bit smaller than Id like lengthwise, but I think Ill go with a 4" wide one this time.

[BluntD]

Too busy to keep the O.G. huh? Well, youre done after today, right? I actually might invest in a nicer belt. I feel like the one I have is a little bit smaller than Id like lengthwise, but I think Ill go with a 4" wide one this time.

Yup we're done as of right now. Just waiting to get the party started.

Dogg's dead. New journal, check the link in my sig. I got my belt from inzer. You'll be surprised at how much of a difference in quality compared to the generic sporting good store ones.

[TonySturch]

Split: Pull
Weight: 221.2

Deadlifts: 385x3 (DOH), 435x2 (Mixed), 475x1 (Mixed)
Weighted Pullups: 25x12, 35x10
Standing Bent Over BB Row: 225x12, 225x12
Bench DB Row: 75x20, 75x20
Shrug Superset (BB Shrug > BB Back Shrug > DB Shrug): 255x20 > 255x20 > 75x20, 255x20 > 255x20 > 75x20
DB Alternating Curls: 60x8, 50x12
DB Hammer Curls: 60x8, 50x10

Diet:
Chinese Buffet... Any questions?

Comments:
Picked up 4 spiral lock DB bars, and a metric assload of 1" hole plates from a buddy at work. I was able to make a set of 75's and a set of 60's out of them. Ill have a better selection once I buy a bunch more 10# plates for them. Anyway, hit a new max in deads. Almost had 385x4 with a double overhand grip, but my grip started to fail just before lockout. Finally got to do some DB rows, but should have gone much heavier it seems. Added a few more reps to shrugs, but my grip was failing and the last few were a little questionable as far as ROM. First time trying to move 60 pound DBs for curls. They took a lot out of me, thats for sure. All in all, it was nice to have some bigger DBs for a change.

[bigplay_jt]

Split: Pull
Weight: 221.2

Deadlifts: 385x3 (DOH), 435x2 (Mixed), 475x1 (Mixed)
Weighted Pullups: 25x12, 35x10
Standing Bent Over BB Row: 225x12, 225x12
Bench DB Row: 75x20, 75x20
Shrug Superset (BB Shrug > BB Back Shrug > DB Shrug): 255x20 > 255x20 > 75x20, 255x20 > 255x20 > 75x20
DB Alternating Curls: 60x8, 50x12
DB Hammer Curls: 60x8, 50x10

Diet:
Chinese Buffet... Any questions?

Comments:
Picked up 4 spiral lock DB bars, and a metric assload of 1" hole plates from a buddy at work. I was able to make a set of 75's and a set of 60's out of them. Ill have a better selection once I buy a bunch more 10# plates for them. Anyway, hit a new max in deads. Almost had 385x4 with a double overhand grip, but my grip started to fail just before lockout. Finally got to do some DB rows, but should have gone much heavier it seems. Added a few more reps to shrugs, but my grip was failing and the last few were a little questionable as far as ROM. First time trying to move 60 pound DBs for curls. They took a lot out of me, thats for sure. All in all, it was nice to have some bigger DBs for a change.

Good work man, glad to see you are back again. I was starting to watch the police blotter to see what happened. LOL J/k. I started reading your workout and decided you must have acquired some more DB's. Sweet!

[TonySturch]

Split: Push
Weight: 221.0

Flat Smith Bench: 225x15, 275x15, 295x10, 315x6
Incline Smith Bench: 255x15, 255x15
CGBP: 205x10, 205x9
Incline DB Flys: 60x20, 60x20
DB Seated Shoulder Press: 60x25, 60x20
Y grip rope tricep pulldown: 60x15, 60x15
Bench Dips: BWx40, BWx40
Lateral Lifts: 25x15, 25x13
Forward Lifts: 25x13, 25x12
Reverse Curls: 85x15

Diet:
Nathans Famous cheese fries, Dunkin Donuts Bacon+Cheese bagel, munchkins

Comments:
Another sub par workout in many respects. Far fewer sets than normal. Added reverse curls in since I neglected them on tuesday when I ran out of steam. Hopefully Ill be able to straighten my **** out for next week. Gonna try and squeeze one more good workout in before i start to pay attention to what Im eating, rather than just eat everything in sight.

[bigplay_jt]

Split: Push
Weight: 221.0

Flat Smith Bench: 225x15, 275x15, 295x10, 315x6
Incline Smith Bench: 255x15, 255x15
CGBP: 205x10, 205x9
Incline DB Flys: 60x20, 60x20
DB Seated Shoulder Press: 60x25, 60x20
Y grip rope tricep pulldown: 60x15, 60x15
Bench Dips: BWx40, BWx40
Lateral Lifts: 25x15, 25x13
Forward Lifts: 25x13, 25x12
Reverse Curls: 85x15

Diet:
Nathans Famous cheese fries, Dunkin Donuts Bacon+Cheese bagel, munchkins

Comments:
Another sub par workout in many respects. Far fewer sets than normal. Added reverse curls in since I neglected them on tuesday when I ran out of steam. Hopefully Ill be able to straighten my **** out for next week. Gonna try and squeeze one more good workout in before i start to pay attention to what Im eating, rather than just eat everything in sight.

I think you have your bulk diet zoned in man. LOL. It's making me hungry just reading it. But if you can burn it off, good for you. I would just blow up.

And, way to throw the weight around, as always, strong bastard.

[TonySturch]

Split: Full Body
Weight: 218.6

Weighted Pullups: 25x12, 25x12
Flat Smith Bench: 275x12, 275x12
CGBP: 185x20, 185x20
Incline Flys: 60x20, 60x20
BB Rows: 225x12, 225x12
BB Shrugs: 255x20
Reverse BB Shrugs: 255x20
DB Shrugs: 75x25
DB Seated Shoulder Press: 60x25, 60x25
DB alternating Curls: 60x10, 50x12
Skull Crushers: 100x15, 100x15
Hammer Curls: 60x10, 50x12

Comments:
Strong slacker motivation. Been crazy lately. No end in sight. Juggling crazy hours at work doing system upgrades. Took a trip upstate to pul all teh winter toys away and start dragging out the summer stuff. Trying to paint and prep the boat by memorial day to kick off the wakeboarding season. Spring cleaning and yard work. Replacing the entire brake system in the truck. Not to mention the standard boyfriend duties. I just havnt been able to make the time to workout.

I finally got my chance on a rainy monday night last night. Some of my numbers seem to be as strong or stronger than ever, and others were just pitiful. Strange how that works out. Anyway, I feel like Im just putting on fat, so Im gonna have to try and cut back on the unlimited caloric intake ive been enjoying recently. Time to start paying attention. I'm starting to feel like white trash walking around with my gut busting out of my grease stained wifebeater while working on the truck.

[bigplay_jt]

Split: Full Body
Weight: 218.6

Weighted Pullups: 25x12, 25x12
Flat Smith Bench: 275x12, 275x12
CGBP: 185x20, 185x20
Incline Flys: 60x20, 60x20
BB Rows: 225x12, 225x12
BB Shrugs: 255x20
Reverse BB Shrugs: 255x20
DB Shrugs: 75x25
DB Seated Shoulder Press: 60x25, 60x25
DB alternating Curls: 60x10, 50x12
Skull Crushers: 100x15, 100x15
Hammer Curls: 60x10, 50x12

Comments:
Strong slacker motivation. Been crazy lately. No end in sight. Juggling crazy hours at work doing system upgrades. Took a trip upstate to pul all teh winter toys away and start dragging out the summer stuff. Trying to paint and prep the boat by memorial day to kick off the wakeboarding season. Spring cleaning and yard work. Replacing the entire brake system in the truck. Not to mention the standard boyfriend duties. I just havnt been able to make the time to workout.

I finally got my chance on a rainy monday night last night. Some of my numbers seem to be as strong or stronger than ever, and others were just pitiful. Strange how that works out. Anyway, I feel like Im just putting on fat, so Im gonna have to try and cut back on the unlimited caloric intake ive been enjoying recently. Time to start paying attention. I'm starting to feel like white trash walking around with my gut busting out of my grease stained wifebeater while working on the truck.

You are back in action, good to see. It's definitely crazy how time can get away from you, and before you know it, you missed a couple weeks and are up a couple pounds. But, you will be good to go. Your strength will probably be back to normal within a week of getting back into it. Just make sure and let the lady know that gym time is muay importante. Do it up man.

[TonySturch]

Split: Push
Weight: 220.4

Flat Bench: 225x15, 275x12, 315x3
Incline Bench: 255x12, 255x12
Decline Cables: 100x20, 100x20
Standing military: 135x12, 135x12
DB Seated Shoulder Press: 60x20, 60x15
CGBP: 205x7, 185x11
Y grip rope tricep pulldown: 60x15, 60x14

KFC:
10 boneless chicken wings, honey BBQ, Large mashed potatoes and gravy

Comments:
Fat and weak. Thats what Ive become. I weigh almost exactly the same, but I must have added about 2% bodyfat. Apparently theres more to bulking than just indiscriminate eating, Im now being told you need to actually lift weights as well?? Time to seriously start cutting back on calories. Anyway, felt good to do my first actual PUSH split in nearly 3 weeks. Hopefully Ill be back into the swing of things after another week or two.

[TonySturch]

Split: Pull
Weight: 219.0

Weighted Pullups: 25x11, 10x15
Seated Rows: 180x15, 200x12
Standing Bent Over BB Row: 225x12, 225x12
BB Shrug: 255x20, 255x20
BB Back Shrug: 255x20, 255x20
DB Shrug: 75x25, 75x30
DB Alternating Curls: 60x7, 50x11
DB Hammer Curls: 60x9, 50x12
Reverse Curls: 85x12, 85x12

McDonalds:
Six 4 piece chicken mcnuggets, two plain cheeseburgers, small fries (spread out between lunch and post w/o dinner)

Diet:
Calories: 2590
Protein: 191g

Comments:
Still getting back into the swing of things. Lost noticeable strength in many places, but stayed even in other areas. Another short workout at only 18 sets. Was pretty muggy out and got a good sweat in though. Maybe ill get a chance to throw in a fullbody workout this weekend. You wouldnt know it by the mcdonalds, but Im actually a couple of days into my dirty cut. I ate well under maintenance at 2600 cals on a workout day. Im already disgusting myself at a lesser level.

[bigplay_jt]

Mickey D's pre and post workout, sweet LOL. You crack me up. As far as a little strength lost, look on the bright side. Your worst workout is better than most peoples best. So, guess the glass is half full. Keto update: feeling good, have lost 10 pounds and already lost some fat off my waist and ass. Got a carb-up this weekend after two weeks, pretty excited about it for sure.

[TonySturch]

Mickey D's pre and post workout, sweet LOL. You crack me up. As far as a little strength lost, look on the bright side. Your worst workout is better than most peoples best. So, guess the glass is half full. Keto update: feeling good, have lost 10 pounds and already lost some fat off my waist and ass. Got a carb-up this weekend after two weeks, pretty excited about it for sure.

I did wash the Mc. D's down with a mint chocolate double serving of optimum whey... In fact , now that I think of it, other than Mc D.s all I had was dry oatmeal and whey.

Thats great to hear the keto is working for you. Thats pretty quick to lose 10 lbs. Have you been taking any bodyfat measurements? Hows the energy level holding up?

[bigplay_jt]

I did wash the Mc. D's down with a mint chocolate double serving of optimum whey... In fact , now that I think of it, other than Mc D.s all I had was dry oatmeal and whey.

Thats great to hear the keto is working for you. Thats pretty quick to lose 10 lbs. Have you been taking any bodyfat measurements? Hows the energy level holding up?

Well, I have no calipers, so any bodyfat measurements I have quoted have come from the formulas you get on the internet. So I am guessing they are not real accurate. But, I will definitely keep you updated on progress.

Energy is awsome, no problem there whatsoever. I think I have lost a little in the strength department, but I think my carb up will help my workouts next week. I am also off creatine now too. But definitely noticed changes in the mirror, which is most important.

[TonySturch]

Split: Fullbody
Weight: 216.6

Flat Bench: 205x20, 255x18, 305x7
Incline Bench: 255x15, 255x15
Pec Deck: 180x15, 180x15
CGBP: 205x11, 205x12
DB Seated Shoulder Press: 60x22, 60x18
Y grip rope tricep pulldown: 60x15, 60x15
DB single overhead ext: 60x15, 60x15
Weighted Pullups: 25x12, 25x12
BB Rows: 225x12, 225x12
DB Curl Dropset: 50x12 > 40x10 > 30x12
Hammer Curl Dropset: 50x12 > 40x12 > 30x12

Comments:
Slacking heavily. Working on the boat every night tryingto get her ready for wakeboarding season. A short in the trailer lights kept me from starting the season over the long weekend. Faaaaaaahhhhkkkk....

[TonySturch]

Split: Push
Weight: 216.6

Smith Bench (bodybuilder style, flared elbows): 225x20, 255x20, 275x10
Incline Bench: 255x15, 255x15
CGBP: 205x12, 205x12
DB Flys: 60x20, 60x20
Standing Military Press: 100x20, 100x20
DB Seated Shoulder Press: 60x18, 60x16
Skull Crushers: 100x11, 100x10
Bench Dips: BWx40, BWx40

Comments:
Blah. First good workout, even if my strength was a bit down. Dehydrated still from the weekend working outside.

[TonySturch]

Split: Pull
Weight: 219.2

Weighted Pullups: 25x12, 25x12
Seated Rows: 180x15, 180x15
Standing Bent Over BB Row: 225x15, 225x15
BB Shrug: 255x20, 255x20
BB Back Shrug: 255x20, 255x20
DB Shrug: 75x30, 75x30
DB Alternating Curls: 60x8, 60x10
DB Hammer Curls: 60x10, 60x10
Reverse Curls: 85x12, 85x12

Commets:
This workout went better than expected. Finally felt like I was properly hydrated, and the scale seemed to agree. Ive been off all my supplements for quite some time now, so Im not holding onto the creatine mono water weight, although it never really seemed to affect me that much. I do notice my strength is not what it was a month ago, and Im trying my best to fight the urge to break form too much. Im been subtly restricting my calories, reduced my beer/wine consumption and in the last couple of weeks, ive even been jogging with the girlfriend once or twice. I went from a max of just under 15% BF to just over 13% as of last night (according to the calipers). Im happy with that, as Im just starting to see the abs taking shape under the beer gut. The sad part is that last year, I was 13% at ~222. This year, Im 5 or 6 pounds lighter at the same bodyfat. My weight loss likely all came from my anemic chicken legs since I havnt been squatting regularly due to back problems. I guess its not that bad considering my arms are 1/4 or 1/2 bigger. Progress in some areas, regression in others...

[TonySturch]

Split: Push
Weight: 217.8

Smith Bench (bodybuilder style, flared elbows): 225x20, 255x15, 295x10
Incline Smith: 255x15, 255x15
Decline Smith: 255x12, 255x12
Pec Deck: 200x15, 200x15
CGBP: 205x12, 205x12
Standing Military Press: 120x15, 120x15
DB Seated Shoulder Press: 60x20, 60x18
Skull Crushers: 100x10, 100x10
Y rope tri pulldowns: 60x15, 60x15

Diet:
2600 Calories, 135g Protein

KFC:
Six honey bbq chicken strips, large mashed potatoes and gravy, two apple turnovers

Comments:
Stress levels have been through the roof the last week or two. Even though I was pretty tired, still had a decent workout. Even though the calorie count is reasonable, I ate a pretty big lunch today, so i guess I had good energy levels. I really cant wait to get back into the swing of things. Really missing my regular workouts. Really missing squats and deads. Really missing my supplements, which have been out of the equation for weeks now...

[BluntD]

I really cant wait to get back into the swing of things. Really missing my regular workouts. Really missing squats and deads. Really missing my supplements, which have been out of the equation for weeks now...

So when do you expect this to happen?


+ more beer updates, please

[TonySturch]

So when do you expect this to happen?


+ more beer updates, please

Ill have plenty of time to workout as soon as my boat sinks, my job fires me, and my girlfriend leaves me...

Sadly I havnt had any good brews to report about. I was however recently re-introduced to regular old sierra nevada pale ale - which I havnt had in a few years - and I was pleasantly surprised. I may actually start considering this at the local beer distributor. Otherwise the girl is on a wine kick, which means that Im on a wine kick. Besides that, its summer time. And with that, comes my guilty pleasure drink of choice, the rocket fuel. Think pina coloda made with 151, and topped off with a splash of disorono. One of those drinks where you dont realize youre drunk till you go to stand up and sidestep about 4 feet to catch your balance. I highly suggest it, should you find yourself in a position where you wont be harassed mercilessly. Or just wont be caught in the first place.

[BluntD]

Sadly I havnt had any good brews to report about. I was however recently re-introduced to regular old sierra nevada pale ale - which I havnt had in a few years - and I was pleasantly surprised. I may actually start considering this at the local beer distributor.

NICE! I've actually been on the same exact kick myself for the past month. Once the local distributors ran out of SN Bigfoot Ale, I picked up a case of the Pale Ale from Costco. It really is a great beer and I'm pretty hooked on it. Relatively inexpensive for a case too.

We have our annual Beer Fest coming into town in a couple weekends, so I'm definitely looking forward to that and trying out some good local microbrews.

[TonySturch]

Split: Pull
Weight: 215.8

Pullups: BWx20, BWx20
Standing Bent Over BB Row: 225x15, 225x15
DB Alternating Curls: 60x10, 50x12
DB Hammer Curls: 60x12, 50x15
DB Shrug: 75x40, 75x40

Diet:
2611 calories, 251 grams protein, 174g carbs, 99g fat

Deli:
Plain beef gyro, only meat in a pita. And two slices of cheese pizza. Mmmmm.

Commets:
Only had about a half hour to get a quick pull workout in, so I just did a stripped down, bare necessities workout. Felt pretty good, although my wrist has been killing me, so I decided to do bodyweight pullups instead of weighted. Nice to see that I was able to do 20 reps pretty easily at bodyweight. Great ROM on them too, as my chin was going WELL above the bar. Short but sweet. Im actually feeling pretty wiped out from it this morning. Guess I put in a bit more effort into the fewer sets.