There's 2 ways to look at cycling.

1. My carbs are lower on rest days because I don't need to carb up in preparation for a grueling workout.
2. My carbs are lower on rest days because I am actively restricting carb intake on those days.

I think the first one makes sense for the average joe who wants to limit fat gain while adding mass. I think the second one makes sense for someone who wants to limit muscle loss while dieting.

7-23

Speed Pulls- 235x1x8 vs Oranges (on the minute)
Squat- 45x5x2, 135x5x2, 185x4, 225x3, 255x2, 275x1, 295x1, 305x1, 315x5
Farmer's Walks- 90sx Some Distance x 3

Metcon: 3 Rounds
Hanging Leg Raises- BWx10
KB Swings- 88x20
Time: 5:10 (-30 seconds from last time)

Decline Situps- +35# to failure, twice

Pulls were plenty fast and squat was pretty easy. Looking forward to broing it up tomorrow.

7-24

Bench vs Black Bands- 145x3, 155x3, 165x6

3 Rounds:
Incline DB Bench- 65sx8
DB Rows- 90sx8
Rest 1:45

Unilateral Machine Incline Press- 55x8x3

Wide Grip Pendlay Row (pause at top)- 135x8x3

4 Rounds:
DB Flyes- 25sx12
Band Pull Aparts- Redx12
Rest 1 minute

DB Curl Drop Set- 2 times of 5x40s, 35s, 30s, 25s, 20s

Machine Curl- 4 sets of 10

Pretty happy with the bench, it should be about 180-185 at the bottom and 220-225 at the top. Shoulder wasn't liking the incline DB bench so I stopped the superset.

The machine curl is so poorly designed, it is borderline unusable. Lol @ me for using it.

Lol machine curlz. Gotta pump some synthol to get the most out of them imo.

Ha machine curl. LOL. Took it too far Doug, took it too far. Cable curl is as bad as it gets for me.

The Rock machine curls tho

Ya'll are just jealous of the mad fly bitches doug gets from wearing his wifebeaters to the club and showin the cannons.

I don't even own a wife beater...

7-26

HBBS- 45x5x2, 135x5, 185x4, 225x3, 245x2, 255x1, 265x1, 275x5, 280x5, 285x5, 265x8
Weighted Planks- +55lbs x 45sec x 3
Banded Back Extensions- 3 sets of 8
Ab Machine- "90"x10x5

Squats were decent. Kind of mailed in all the assistance work.

7-28

AM:
Hiked a couple miles around Mt. Elbert at 14,000 feet. Surprised I didn't see a Crossfit box doing a burpee/pushup workout in the parking lot.

PM:
Push Press- 3 singles at 175, 3@180, 1@185

6 Rounds:
Pullups- BWx8
Single Arm KB Press- 20kgx8 each arm
Rest- 1:45

3 Rounds:
DB Lateral Raises- 22.5x10
Unilateral Machine Pulldowns- "110"x10
Rest- 1:30

Band Lateral Raises- Yellow x 20 (60 seconds TUT) x 3

Rope Pressdowns- 3 sets

Band Triceps Extensions- Blue x 15 x 3

I got yelled at again for doing jerks out of the rack even though I was using bumper plates. So only push presses for now, because I am not gonna do all those cleans. Probably won't matter, I suck at both right now. Also my left arm is terrible at kettlebell presses, so I'm going to work on those for awhile.

Overall a pretty good workout considering the morning hike.

Fell asleep by the pool yesterday and got a burn so I didn't lift.

7-30

Deadlift- 155x5x2, 245x3, 295x1, 305x3, 325x3, 345x7
Good Mornings- 155x10x3
Ab Machine- "150"x6x6

Metcon- 15, 12, 9 of:
KB Swings- Dual 24kgs
Decline Situps- BW+25lbs
Time- 4:10

Swiss Ball Situps- 2 sets to failure

Really didn't feel like lifting today, but I had a 24 ounces of coffee, a NY Strip, and about 1000 calories of peanut butter cookies with chocolate syrup for breakfast at 2pm so I figured I had to. Workout turned out to be decent. I think my deadlift PR is 380x5 with a belt, so looking forward to hitting that beltless in 2 more months. Gradually digging my way out of being pathetically weak.

Also been getting my post workout carbs from angel food cake with raspberry syrup recently. Bodyweight is up to 163-164.

Why the belt hate?

No real hate on the belt. I use one for my max effort squat days. But coming off a back injury it seemed wise to avoid using one for deadlifts for awhile as I rebuild/improve my lower back proprioception and stiffness. I never felt like it helped me all that much in deadlifts anyways, probably just 3-5% or so.

7-31

Bench vs Black Bands- 135x5, 155x3, 175x4

3 Rounds:
Incline DB Bench- 70sx6
DB Rows- 95sx8
Rest- 2 mins

3 Rounds:
Incline DB Bench- 70sx5
RD Flyes- Red Bands x12
Rest- 2 mins

DB Flyes- 27.5sx10x4

Squat Rack Curls- 85x8x3

DB Curl Drop Set- 6@ 40s, 35s, 30s, 27.5s, 25s, 22.5s, 20s

Reverse Curls- Blue bands x12x3

Bench was a bit disappointing, I think maybe I wasn't totally recovered from my last push workout. Shoulder also started bothering me a bit on the DB rows so I stopped and switched to RD flyes. I think something is sticky in my middle back, probably needs some lacrosse ball love.

Will probably do a relatively heavy bench single next week as part of my deload. Not really sure what that means in terms of weight, maybe 230-240.

We need to start the H+F Swole Patrol. You, Loco, and myself can be the founding members. Perhaps we can collaborate with the Pull-up Police.


And nice squat rack curls.

Wow, how are you gonna leave busto out in the cold.