You trawlin, QB? Monte is looking lean.

Yes, I still have a 13 y/o sense of humor.

But still fat.

Most of my posts start as erotic gay elf fanfiction anyway; you see right through me.

I don't recall him posting noodz recently. I am going off his self-reporting as fat

I know this feel Monte. You aren't alone. It shouldn't make you feel any better though.

Good, Monte still weighs less than me since I've powerbulked to 200.

At least I have more defined abs . . . oh wait

Monte,

If you are looking something to hang your hat on relative to BtM, from a purely statistical perspective you assuredly carry much less strains of HPV, so there is that.

QB,

Quite true. I'm relatively certain he also has more kids than me, too, so that's either a positive or a negative depending on how you look at it.

No idea what I weigh today. Still fat.

10/21: Vertical Push/Pull

OHP: 10x45, 7x75, 5x95, 3x115, 1x135, 4x2x145

Superset A (90 seconds rest):
Standing DB Press: 10x5x40
Weighted NG Chin: 10x5x+10

Superset B (60 seconds rest):
DB Prone Raise: 5x10x15
Thibs Pulldown: 5x10x40

Superset C (60 seconds rest):
EZ Curl: 5x10x55
Skullcrusheres: 5x12x55

OHP was embarrassingly hard. I can probably safely bump up DB press to 45, but the later sets of chins were pretty difficult. Everything else was fine -- good pump, lot of volume, but got it done in about an hour.

Have you decided what you'll do for cardio? Btw, your application for fat status had been rejected. Sorry, bro. Try again in 20#.

POW,

I PM'd loco a naked picture of myself and he disagrees. So sorry.

re: cardiotarding, I just did some tabata rowing today, and maybe I'll probably try that WOD BTM mentioned (250 m rowing/15 kb swings x4 for time).

Things still sad in the -core household; the wifeacore went in to hug the minis this morning because she was feeling guilty about giving away our cat and woke them up, so they woke me up by piling (literally) 30 books on top of me and then making me read half of them to them before work. So that was fun.

10/22

Ab wheel (knees)
4x8xbw

Rowing
4 min tabata (20 s sprint, 10 s recovery) = 980 m

LISS
45 min @ 4.0 = 3.0 miles

Pretty good off day cardiotarding session I think.

DFII suggested doing a 5/3/1 type DL protocol for my second lower body day; does anyone think DL lends itself more to any one of the modified 5/3/1 protocols that were recommended by the TJS guys a few months ago?

Yeah btm got that routine from me. I think it's a pretty decent hiit workout that is fairly low impact.

Sending your nood to loco is an awful idea. He thinks EV is a cheeseburger away from being fat ffs.

Sorry about the cats.

POW,

on the routine; it makes sense that a reasonable idea did not originate with BTM, so that's a relief. My worldview was shaky there for a while.

We still have two cats, and my hope is that we won't be seeing any more peeing outside of the box (we knew she was the main culprit, but weren't positve she was the only culprit). So we'll see.

I miss those days. Cherish them while you can.

Since I'm lazy, what exercises are we talking? Planks, side planks, crunches, ab wheels, ?

Alright, so I'm going to do the high volume 5/3/1 template for DL starting out with a 350 max:

Which looks like (simplified for for plate distributions) a split of 2x3x225, 3x245, 3x265, 3+x280 for tomorrow. After that maybe some 5x3 front squats, maybe with a pause at the bottom and power bottom thoughts in my head, after which some random leg stuff if I have time.

10/23

DL: 10x135, 5x185, 2x3x225, 3x245, 3x265, 7x285
Front Squat: 10x45, 5x95, 3x115, 5x3x135
Leg Extension: 2x20x100
Leg Curl: 2x20x80
Adduction Machine: 2x20x100
Standing Calf Raise: 2x20x100

Everything felt pretty good; front squat was super light, but it felt good to power bottom and concentrate on keeping my knees out. Slight ab DOMS from yesterday, major adductor DOMS from Monday, but feel a little better now that I got the workout in. Vegas tomorrow.

But srs, try it. I love it.

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

This piqued my interest. 10 sets just to get a lot of volume to help with cutting or is this for something something work capacity? DFII really seems to know his stuff so just interested in the motivation behind this.

Baba,

I think it's a little to do with both, although DFII would be the person to ask.

So my Vegas trip went fine, except for the stomach virus I got that basically prevented me from eating for 3 days; I was a bit surprised to find I was 192.2 this morning. Feeling dehydrated, tired, and lightheaded pre-workout, so that was great, to say nothing of the hoops related stress from you *******s.

10/28

Bench: 10x45, 10x95, 5x135, 3x175, 2x205, 1x225, 2x3x245, 2x245

Superset A (90 seconds rest):
Incline DB Bench: 10x5x55
DB Row: 10x5x80

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

Superset C (60 seconds rest):
DB Hammer Curl: 5x12x20
Cable Tricep Pressdown: 5x12x60

Just didn't have it on bench today; my right delt/tri area is tight, and I need to figure out how to deal with that. Hopefully once I get past this stomach thing and can eat real food I can settle at some sort of reasonable set of 3 triples for this body weight (255?) and then just work on lowering the rest between sets a bit and amping up the intensity of the assistance stuff. Added five pounds each to incline and row and it was still easy, and the other stuff was challenging but not super hard. Decent re-entry into the iron game after a few days off.

As an aside, did anyone else have trouble with the elevation/dryness of Vegas, or am I just old? I had two glasses of wine with dinner the night we got there (at Yellowtail -- quite a good dinner) and was just in rough shape the next morning -- headache, dry mouth, etc. No alcohol for the rest of the trip and I was fine, but lol olds. jfc.

First time I went to Vegas the backs of my hands were cracking and bleeding. Dehydration is inevitable; water must be pounded constantly. Rough environment, but worth it imo.

I went through a bottle of Fiji at the table essentially every hour on the hour and was still constantly thirsty. It was unreal.

I got a couple nose bleeds when I was there. The worst was, we were out eating, and it started before I left the casino, and I couldn't get it to stop for like 15 mins.

Weight this morning: 192.2; still fat, but no longer pooping liquid, which is a positive.

10/29

Squat: 10x45, 5x95, 5x135, 3x165, 5x5x195
DL (Speed): 10x135, 5x185, 3x235, 3x2x285
Leg Extension: 2x20x100
Leg Curl: 2x20x80
Adduction Machine: 2x20x100
Standing Calf Raise: 2x20x110

3.5 minutes between squat and DL worksets, 90 seconds between everything else. Everything was snappy, but the squats are noticeably harder when I work on shoving my knees way out on every rep.