Yeah I'm allin on those pumpkin bishes. Do not want any of the others. That's locoterritory.

apple cider donuts > pumpkin donuts imo.

honestly maybe i just run bad in the pumpkin donut department but they taste like basically plain donuts.

These pumpkin donuts are pretty elite; great pumpkin/nutmeg flavor with a nice cinnamon bite to them. The apple donuts were amazing too.

Montebro,

I realize for poors in Indiana that $13 for a dozen donuts from Bowman's is really treating yourself, but at barely over $1 per donut, you're barely doing better than Dunkin

D- trolling attempt

Try not living in Alabama to make it sting more

Although I'd be able to afford a second nanny if I wasn't so poor, so you may be onto something there.

I'll admit that I've never tasted a Bowman's donut, and of course since all of my reps are for Jesus, I will never go to hell and have the opportunity to try said donuts. So I'll take your word for it that anything so cheap could taste as good as you claim. Carry on Monte. I wish you gainz.

The best donuts in the world are down the street from me and they're fifty cents a pop. 60 cents for the real cream pastry offerings.

Back from my business trip, feeling bad and sad and mad about my fatness and weakness. Looking to try something a bit different, so I talked to DFII and got some guidance on a program pretty similar to what he had Yugo try last year. Here's the first pass:

Horizontal Push/Pull
Bench: 3x3, first set around RPE 8, second 2 sets around RPE 9 or so
Superset A (90 seconds rest): 10x5 Incline DB Bench; 10x5 strict DB Row
Superset B (60 seconds rest): 5x10 each DB Flyes and Facepulls
Light arm stuff

Lower Body A
Back Squat: 5x5, light enough for now so that I'm still working on form; he suggested maybe working up to a heavy-ish set of 5RM and then doing strip sets with short weight later
DL: 3x2 @75-80% for speed
Some other random leg exercises

Vertical Push/Pull
OHP: Not sure what rep scheme makes sense, maybe something like 4x2 @ 85-90% or something. DFII recommended 3 or 4 90%+ singles, but I'm not sure that's enough volume for me at this point
Superset A (90 sec): 10x5 Standing DB Press, 10x5 Weight Chins
Superset B (60 sec): 5x10 prone raise and thibs pulldown
Light arm stuff

Lower B
DL: 5/3/1 or something similar
Front squat: 5x3
Random leg exercises

DFII also suggested 5 minutes of intense conditioning on lower days, but I don't have access to a prowler or anything like that so I'm not sure what would be appropriate? Some kind of tabata something or other?

Rowing machine is juicy. Sprints maybe. Barbell complexes and KB swings are probably good too.

I tabata'ed yesterday on an elliptical. That can work. Kinda gay though.

Do you have a parking lot where you can push your car like 50 feet for like 5 or so trips?

Thanks, might try rowing or something, maybe KB stuff. Mixing it up is probably good regardless. Should I throw in some ab stuff (i.e. the wheel) on lower body days?

There is a parking lot, but I walk to work, so I'd have to push someone else's car. Might get dicey.

Whoa... is this actually a good idea? Would definitely try this some time soon if so...

DF has a very unique opinion on abs that I don't quite understand. But personally yea I like abs on lower days.

Why wouldnt it be a good idea? I dont really see what the downside could be? I used to do them ocassionally and i didnt really see any problems with them. I know Jim Steele recommends them for conditioning.

I dunno. I've never tried to push a car before. It's reasonable to get moving? How do you stop it?

Maybe I could just push a car to the nearest poop clinic?

I have a small coupe and its not too bad to get moving. Pushing it 10 steps took about 15 seconds or so. I just made sure it was a flat parking lot with pleny of space and it took about 10 feelt to stop rolling after i was done pushing it.

What specifically do you find unique? My take on the importance of TuT?

In a perfect world I'd do 10 minutes of abs after lifting. But I know from experience that doesn't happen.

Maybe, I'm not even aware of your take on that for abs.

Don't you like to do them at a higher frequency, like every morning or something? And I recall something interesting about the variety of exercises you use?

Oh. Yes that's essentially true. Back in Colorado I did a 3 exercise circuit that took around 2 minutes every morning for like 27 days straight. Definitely resulted in some solid hypertrophy. I've basically had next to no motivation going on 15 months now, so I'm lucky if I do any core work even twice a week right now though.

But my position is that the anterior core is much more complex, has a different work capacity, and has a different muscle fiber breakdown than most other muscle groups. So training it for hypertrophy looks very different than training biceps for hypertrophy. And I don't think ab weakness has been a sticking point for me for a loooong time, so I really only care about hypertrophy.

So should I be doing some direct ab work daily or something?

198.8 today after brunch. Fat. Cut.

10/18: Horizontal Push/Pull

Bench: 10x45, 10x95, 5x135, 3x175, 2x205, 3x225, 3x235, 3x245

Superset A (90 seconds rest):
Incline DB Bench: 10x5x50
DB Row: 10x5x75

Superset B (60 seconds rest):
DB Flye: 5x10x20
Facepulls: 5x10x50

Superset C (60 seconds rest):
DB Hammer Curl: 5x12x20
Cable Tricep Pressdown: 5x12x55

RPE on the last bench set was around 8.5 or so; I had definitely one and possibly two more reps left at that weight, which considering I haven't benched heavier than 235 in what feels like about 6 months is fine. The strength should come back relatively quickly I think.

The incline bench/row superset was easier than I thought it would be, which means I can safely up the weight next time. Kept things light and strict with the arm stuff superset, and it felt pretty good. Nice to get back into it.

What are some good 5-10 minute rowing conditioning protocols that I can do tomorrow after my lower body day?

Weight this morning: 196.0; still fat. Worked out at a weird time due to a meeting with my CEO that ran long.

10/20

Squat: 10x45, 5x95, 5x135, 3x165, 5x5x185
DL (Speed): 10x135, 5x185, 3x225, 3x255, 3x2x275
Leg Extension: 2x20x100
Leg Curl: 2x20x80
Adduction Machine: 2x20x100
Standing Calf Raise: 2x20x100

3 minutes between squat and DL worksets, 90 seconds between everything else. Was going to do abs/conditioning afterwards, but I didn't really have enough time due to the weird schedule. May just do the abs and aggressive conditioning on my cardio days and then do 45 minutes of LISS instead of 60 going forward.

What program are you doing now? Why are your squat worksets so low compared to where you were, are you working on form or something?

Monte,

I thought the whole point of getting fat was getting stronger. Looks like you got fatter and weaker.

I'm letting DFII mold me like a piece of clay.

And yes, I'm working on form; I had that SI joint issue for a while, which caused me to video more, which led to me finally acknowledging that my inability to keep my knees out all the time/go down perfectly evenly/not twist to favor my weaker side is kind of a problem. I'm trying to go down slowly and come up powerfully (for me) while really keeping my legs shoved out as far as I can.

The first time I moved down in weight and added in the good girl machine, my adductors were cramped for four consecutive days and I could barely walk. Is problem.

It does seem that way, doesn't it.