12/31

DL 5x10x185
Dimel DL 3x10x135
Hypers 2x15xbw
Chins 6/5/3xbw
VGrip Rows 2x20x50
Pronated Widegrip Pulldown 2x15x70
Inverted Rows 2x5xbw
Shrugs 2x15x70
Planks 3x30secxbw

Got to the gym 40 minutes before closing and managed to get this all in; my grip was starting to fail even though I was going a bit light on the weights. Going to have to strap up going forward I think.

Sick I don't believe it. First time I did that day, I quit after hypers and went home and crawled into bed. I had really ****ty cardiovascular health (even at 16%).

I would have done the same if I hadn't done those weeks of BBB stuff; I managed to stick to 2 minutes between DL sets, except I gave myself an extra 30 seconds on the last set. My lower back was feeling it towards the end; that being said, I think I can go heavier on the dimels because I didn't feel them a ton.

Chins were harder than I thought after the DLs, I might just go to the supinated pulldowns as suggested and do some chins on my off days.

I think I can get to 5x10x225 at DL and 5x10x185 in squats within the next few months, both of which would be pretty cool I think.

1/3

Dips 2x10xbw+25, 1x7xbw+25, 2x5xbw+25

Overestimated a bit on the weight, will probably drop down. 2 minutes rest is hard yo.

DB Bench 1x10x70, 2x10x65
DB Incline 3x10x45
Pendlays 3x10x135

Added in the Pendlays for a little extra back volume, 3x10 was surprisingly hard.

DB Front Raises 2x20x10
DB Side Raises 2x20x5
Facepulls 2x12x50
Cable Curls supersetted with overhead Tri Ext 2x20x27.5

Finished in 50 minutes, but boy was it tough. Felt pretty swole after though, especially in the chest. Probably going to dial the weight back a bit so I don't overdo it.

Another gunner for the golden loco imo - nice!

He is in beast mode. Didn't think this fatty had it in him.

That's the thing about Monty though, his inner bro is strong. That's why when he first showed up on H&F the guy had the most ridiculous bench to squat ratio ever produced by a human being. If your inner bro is strong, you enjoy high volume. We are finally unleashing what Monty want to do all along, "bro it up."

KC? Soulman? Jeffawesome? Have all shown an interest in this type of training. But their inner bro is weak, and their innerripetoe too strong. Which is fine also, but to lean out you really need to concentrate on the diet if your volume is loltastic. Here, Monty will get ripped if he does actually eat 2400 a day.

Chowing on some BBQ PWO at Memphis barbecue company. Supposedly two-time defending world BBQ champion. It's alright but I don't know about champion.

Dude, comparing me to uber fatties KC and JA is pretty rude I don't even Rippetoe.

FYP.

True enough, much like loco himself

Lol, this is a bit more my speed, I'll admit.

I brought like half a pound of veggies and 6 big turkey meatballs for lunch and only ate half of it, because I was full. Starting to get hungry again, but I'm going to hold off until 4:30 or so and have my protein shake and save the rest for tomorrow. Also only had 1 cup of white rice last night and destroyed a ton of asparagus and squash; I have a feeling my spending on vegetables is going to increase a ton. Unfortunately we ran out of the elite Korean rice and have to use the ****ty supermarket rice; god that **** is horrible. I may cut down to half a cup until I get back to Costco.

1/4

Had to work from home today because the wife and nanny are both sick, but managed to squeeze in a workout when the minicores were napping:

Squat 5x10x145
Leg Press 3x15x160
Hypers 2x15xbw
Leg Ext 2x20x90
Leg Curl 3x12x70
Ab/Adductor 2x15x70 ea
Calf Raise 2x20x110
Planks 3x30 sec

This workout killed me; it was a good thing I dialed down the squat weight a bit, because I had to take an extra 30 seconds before the 5th set and I was still dying. Going to stay at this weight until I get my wind up.

1/14

My conditioning has totally gone to ****, but I think I'm almost over that stomach bug I had, which took me from the low 220s to 211.6 as of this morning. Good times.

Press 5x10x85
Bench 3x10x155, 8x155, 7x155

I got much more of a pump from the bench this time, I suspect because I did shoulder press first and somewhat pre-exhausted my delts.

Machine Flies 2x15x110
Cable Crossover 2x20x17.5
DB BO Flies 2x15x10
DB Side Raises 2x15x7.5
Cable Tri Ext (Pro) 20/14x60
Cable Tri Ext (Sup) 2x20x25
BB Curl 2x15x50
DB Hammer 2x15x15

Extended my breaks a few times because I was getting pretty winded there at the end, but feel pretty good that I got through it all.

2300 calories today, with 236/46/239 c/p/f, and that's with a cup of ice cream for dessert. If every day was a weekday I'd be at 10% bf in a three months, but the weekends are kind of killing me a bit during playoff season

1/15

DL 5x10x165
Dimel DL 3x10x135
Hypers 2x15xbw
Narrow Grip Sup Pulldown 3x15x80
VGrip Cable Row 2x20x55
Wide Grip Pro Pulldown 2x15x70
Inverted Rows 2x7xbw
Shrugs 2x15x65
Planks 3x30sec xbw

I was pretty winded throughout this workout; may just keep the weights the same next time and try to tighten up my rest times. DL was pretty light, but I really want to make sure I'm capable of keeping my lower back tight throughout all 50 reps (I did this time) so I'm going to inch the weight up a bit slower on that.

not sur if srs

Not serious of course, I'm probably at 18ish now, maybe slightly less

I have no idea how long it's going to take me to get down to 10, but it's almost certainly going to be a while

It was more a commentary of how regimented my eating is on days I'm working, and how the opposite of that is true on the weekends

So did you mean p/f/c or c/f/p? Because lol at 46g protein in a day.

oh c/f/p

C'mon son, 46 grams of protein in a day with 200+ g of fat? That would be a bit more than 2300 calories

Still, lol me and all that

Ya I wasn't thinking about total cals when I originally looked at it. I realized it was prob just a formatting error then. I was having some fun imagining what you'd have to eat to reach 236/239 c/f though. :homerdrool:

It's probably the diet of the average kid in this country

Either that or this season's Biggest Loser has incepted me

But probably both

Just fyi I was watching icecreamfitness.jewtubes and he recommends a min of 0.4g fat per lb of bodyweight, or 0.5 per lb of lbm. This is for hormone health.

I typically get ~60 but I might start trying to get ~80.

Funny you say this, but I was wondering if I should start taking some fish oil or something

I'd probably have to stop taking my protein shakes with milk to cut down on carbs, which is going to take some getting used to for sure.

Anyone have any good recommendations for fish oil capsules?

207/49/251 c/f/p today btw, 2269 total calories

how much you weigh? You're pretty big. your cals seem kinda low.

6'4" 210 now

I was thinking of having some ice cream in a bit actually

I get some at Walmart when they are on sale. Triple strength. 4 a day.

I averaged over .5g of fat a day per lb of bodyweight last year. Lots of fat + protein. I recover beastly. Long Live the fat. Long live the protein. The essentials of life.

Carbophobic??? You betcha, they are mostly worthless. Only good as bread pudding.