The gslp as written alternates ez bar curls with seated db curls, just FYI.

Ez curl bars can be had for chump change on Craigslist more often than not.

Straight barbell curls bothers lots of folks, myself especially due to some weird calcification on my right wrist. Only hammer curls and ez bar for this guy.

Bro curls are overrated. Just do pullups for days.

I've been doing negative chins fairly regularly for about a week. If I could do chins or pulls I would be.

I'm kind of the opposite of bro guy though. My bis and forearms are tiny. I'd like them to look less ridiculous compared to my upper body.

Biceps are small muscles anyways that don't need a whole lot of work. Especially if strict curls cause pain. Any kind of underhand pull exercise will work your biceps effectively and more functionally in my opinion since it'll be a compound lift. It's a more athletic move compared to an isolation lift such as the curl.

I somewhat feel the same way about triceps, but those are more vital in overall strength than biceps, so some extra accessory work can be put in. I still think press work and dips are enough for triceps depending on how hard the workout is.

Isn't a barbell curl considered compound since you are standing and using stabilizers? (Preacher curls can gtfo?)

Yeah I need to do dips or some other tri work. But I work out at home. Is there a way I can do them using my doorway pullup bar?

1000cal deficit is to diets as fat mike McCarthy is to NFL coaches.

You're not super obese and you have performance goals as well. I posted a link in the HC thread that is a good primer on cutting whilst maintaining gains.

Yeah I'm shedding weight like crazy. 205.4 this morning. Down 5 pounds in 7 days.

That's a little too fast I think! I'll try to eat more today.

Eat some food, bro. I already put some recommendations in the beginner thread.

And really, if your main goal is fat loss more than weight loss, you'll necessarily be losing fat to support muscle growth if you're eating at maintenance while lifting and progressing.

Yeah I saw your post. Didn't want to hijack that thread. Glad Aidan brought his thought to this thread, btw.

I'm eating crispy chicken strips and fries with ketchup and honey mustard sauces as I type this.

EDIT: Ahh you added a post. I hadn't seen that. Thanks. One of these days I'll learn to cook!

Yeah so today's workout sucked balls. Too light too fast. I considered dropping weights lifted to correspond with my actual drop in body weight but went for progression instead.

11/19 Weight 205.4 (morning).

My workout was also broken up by a few hours. Did OHP and curls earlier in the day. Drank 24g protein water immediately after each workout though.

OHP
2x5x40
5x55
3x70
2x85
3x108.75 3RM PR (failure - have video, will post later)
5x107.5 5RM PR(serious stall/grind on final rep, but otherwise form was maintained)
4x107.5 AMRAP. Blah, c'mon son. Still, these lifts were 2.5 and 1.25lb increases from last session.

BB Curls
12x40
8x47.5 (meant to do 10 and 10 reps as warmup)
2x12x55. 12 RM PR Not too difficult. Felt good.

***
Later in the day
***

Squats
2x5x40
5x90
3x130
2x170
5x217.5 5RM PR
4x217.5 (racked)
3x215 (racked)

Could have pushed through a little harder to failure but wasn't really in the mood to test my ****ty fail bars. Blech, crummy workout. Still way more than most fat 35 year olds did today. Managed to get various PRs in there in all 3 lifts, so not all bad. Will get some negative chins in tonight.

Looking forward to Friday's workout. With newfound leg utility I really think I'm gonna destroy 3x5x180. Fingers crossed. Also plan on moving up to 170 for DL workset. Enjoying the DLs so far, and looking forward to that moment when it stops making my upper back and upper thighs sore.

Maybe on you they are

That stew and the pork chops really aren't that hard.

For the pork, I cut them off a whole pork loin, about 8-9 oz chops, 3/4 in thick or so. You don't want them too thick or the nuts will burn while you cook the pork. Salt and pepper both sides, brush egg on both sides, dip in finely chopped nuts, fry in butter on medium or medium-high heat (not too hot to avoid burning nuts). Flip when you see white about 1/4-1/3 of the way up the side, and then it's done when a meat thermometer says 140. Easy. Plus, you get to tell people things like "Oh me? I had a couple walnut crusted pork loin chops last night. I'm on a diet, you see."

Not sure exactly what to say about the lifting failures, but you're going to have to eat some food to keep progressing at some point, even if this isn't quite that point yet.

The most complicated thing I cook is orange roughy fillets. Thaw them out and rinse them and then pat them down and let them dry a bit. Toss some Prudhomme's seafood magic seasoning and lemon pepper zest on each side. Toss 1 tablespoon of olive oil in pan, turn to between medium-high and high for 6-7 minutes. Flip fillets halfway through. Squirt some lemon juice into the pan if the oil burns off too much before 6 minutes are up. Shake pan once in a while so nothing sticks. Then I just heat up corn and green beans or something with a scoop of butter and garlic salt. Sometimes candied yams.

One day my wife was sick or something and I jokingly told her I'd cook dinner that night (instead of going for takeout). She was about to take a nap and laughed at me. So she fell asleep and I wanted to surprise her and found this on YT. She woke up to me cooking and gave me a sideways look and I was like "YouTube. It'll be ready in a few minutes." LOL. She likes it and now I always cook it when we have it b/c she said she likes how I do it.

The pork chops are only about a half a step harder than that fish prep. I believe!

OK I just tallied up my macros for the day. Did better I think. Kinda pigged out a bit.

Cals: 2,220
Fat: 137g
Carbs: 173g
Protein: 143g

So I got in .7x my body weight for protein and still a 400 calorie deficit for someone my size working out 3 days a week.

Tomorrow rest. Try to eat better. Maybe some chins and light forearm work but nothing much.

Those tally up to 2,497 calories. I like the ratios, though. Could add like 30 grams of protein at the cost of 13 grams of fat.

My protein powder has a 1/3/24 f/c/p split so I could add 30 grams of protein at the cost of 1.25g fat.

Not sure what you mean by the tally being 2,497.

BTW, I'm glad you post here. I never get to see the golfers anymore. I guess you are done for the season though, huh? Being from way up north. Tonight I thought about walking 18 tomorrow but it looks like rain is in the forecast.

137*9+173*4+143*4=2497

Yup.

Your carb sources must be very fibrous...

...or perhaps you are using miscalculated user-defined entries from the databse of [insert your tracking-app's name here]?

Huh, I know nothing about nutrition. I had no idea you multiply those grams by those numbers to get to total calories. Glad I asked.

I've been going to the websites of the places I eat and getting their nutritional information, then adding it up (cal/f/c/p). I'll have to backtrack to see where I went wrong.

Weight is a little better this morning, at 206.3, +.9 lbs from yesterday morning. And yesterday morning was -1.1lb from the morning prior.

I've got muscles protruding from the middle of my back now that I didn't have before. Last night the one on the right side was sticking out much further than on the left and it was tender. Not sure how this happened since I didn't feel anything wonky during any of my lifts. But I tried to foam roll it out last night and lay on a damn tennis ball to knead it out. Looks like it's pretty much back to normal this morning.

OK I've gone back through and re-tallied everything. Except I can't find accurate information for my dinner. I checked their website, and like 3 other fitness tracking sites and they all have varying information or the breakdowns don't add up right.

I had 1,415 (Or 1,431?) calories with a breakdown of 75.5/86/102 not counting dinner

Add to that a dinner from Buffalo Wild Wings which was a Black & Bleu Burger (comes with fries). I already calculated in the sauce so I just need to know the burger and fries. The range on this is from 1,340 down to 1,050. And some site lists the protein on the burger at 37g while another lists it as 46. And I can't find the data on BW3 website.

I'd focus less on getting everything totally accurate and more on just routinely logging. You'll eventually get a decent intuition, and precision > accuracy in terms of food logging.

Discrepancies between calories and macro counts abound with online food data bases and even on food packaging.

I forgot I got a VIDYA of my OHP failure @ 108.75 yesterday. Let me know if you see anything wrong, besides my hilarious bed head. NSFW "F***" word uttered at :42 mark but it's fairly inaudible.

Elbows out more in front of you at the bottom. I would pause all the OHP reps at the bottom from now on until you get the form down better.

I noticed that, too, but held off on my comments. Gotten a lot better from last vid but I thought I was doing better than this - glad I posted this video.

Other thing I notice (and felt during the lift) is I'm too wobbly in the X-plane (forward and back). I think my stance is too narrow.

Pause reps at bottom? Dat stretch reflex doe!