T Nation

Shakes n' Steaks


#261

I’m just gonna leave this right hurr.


Full disclosure that’s with sneakers, a hoodie & a full belly. Never thought I’d see 200+ staring back at me, especially on this (everyday) scale which seems to be the lightest reading scale I remember using. Wake up 194ish.

Skipped the elliptical, straight to squats
BW
:100: lb DB x holds, 5
:100: x 25 easy

Rack occupaddo sooo
Dislocates
25lb overhead plate raises x ~12 of each.

Ohp 3s tm 115
(Weights cleaned from floor)
Bar x 8,5
75 x 5
85
95 x3
(From rack)
105 x 7p10 7was grindey
5pullups

95lb ohp/pullups 1-2min max rests
6/9 x4sets
8push12/10 <-- balls to the walls

Seated cable rows/FUPUs
10/15
10/15
10/19 <-- 1 ball to one wall

Preacher cable curls x 3sets


#262

No reason to be alive, yadda yadda yadda.

Elliptical stretch shoulder stuffs
Back raises x 10
135 rdl x 8

Deads 3s tm 335
135
185
225 x 5
245
275 x3
305 x 6sllliiiip. Switched to a bar with some chalk on it
305 x 9
275 x 5x3sets

Tbar
35
60 x5
85lb tbar supasetted w/pushups feet ~16-18" up
8/20
8/20
8/20
8/20


#263

Quickie today.

Warmed up with dislocates.

Incline DB pressin/supaset DB rows
50s/80
6/10
65s/110
5/10 65s too heavy today, 110 is at limit for what I can control for 10reps
60s/110
10/10
9/10
9/10

BB curls
Bar x10
75 x 8,7drop
55 x 8drop
Bar x 10

Tricep push downs
Warmup x 10
10
+1plate
10drop
-2plates
10


#264

giphy-4

Damn I felt weak today. I haven’t been really taking care of the work I need to put in outside the gym. Either I get back on it, or there’ll be more days like this my momma said.

Elliptical & stretch.

Squatt’n 3s tm 245
BW x10
Bar
95
135 x5
175
200 x 3
225 x 5fail6
185 x 4x10reps

Ohp
Bar x8
75 x5
95 x3
105
115
125 x1
135 x nope then 3 push presses.


#265

a13c96d1c34dfe84efde0b9e9e3433bd_-even-more-gym-obsessed-gym-meme_625-394

Long 24hrs hit the gym after a 3hr nap today.

Elliptical no room to stretch

Hit the gym right at 545 today so jumped in the rack right away. Replaced goblets with back squatt’n.
Bar
95
135
185 x 10

Ohp 1’s tm 115
Bar x8
75
85 x5
100 x3
110 x6push10. 6snappy, had a grindey 7th fer sure.
6pullups

85lb ohp/pullups
10/10
9/10
80lb/pullups
10/9
10/10chins
10/10

Seated rows close grip supaset/FUPUs
8/20
8/18
10/16?

3sets cable preacher curls


#266

strong-spongebob
Some days just feel stronger than others. ~4k calories & 12hrs sleep in 24hrs will do it. Somehow (not eating enough) I lost 3-4lbs in the last week, so gonna keep the calories lower for a month or so. 190-191 wakeup last 3 days. Calorie limits of 4k on lifting days & 3k on off days. See where that gets me.

Packed house no elliptical & no spin bike available.

Back raises, 3rd world squat-holds, hangs & scap pullups to get loose.

Deads 1s tm 335
Got me some chalk. It helped.
135
185
225
275 x5
295 x3
315 x9 had more in me
345
365 x1 moved pretty good
305 x 3x3

Chest supported tbar
35 x8
60 x5
Supaset 85lb/feet up ~14-16" pushups
9/25
8/25 almost failed 25th. No mas fupus
8drop
60 x 5drop
35 x12

~6-7dips, shoulder felt pretty good, maybe work these back in soon

Tricep pushdown/cable curls
10/10
12/12
15/14
12/I dunno


#267

The secret is in the Krabby Pattys!


#268


Krabby Patties - now with extra “creatinez” :joy:

3k calories deadlift day, 3400 yesterday. I was at 2800 yesterday but had a midnight date with a soup spoon & a jar of natty PB, sooo… Woke up 191. I’m really looking forward to next week’s deload.

Uppers

Dislocates
50lb incline press db/85lb DB row
5/6

60/110
5/10

65/110
7/10
6/10

60/110
8+/12
7+/12 the + means I got the 9th&8th reps with my ass way up. My lats & rear delt after…
233-16-Blue-Flying-Squirrel-Bear-Wolf-Gif

85 lb ohp/pullups less than 60sec bet sets
5/5
8/8 x 4sets
6push7/8

Dumbell curl
25 x10
30 x 8
30 x 7drop
25 x 5drop
20 x whimpering


#269

Looking forward to my deload so today was sorta like showing up for the last day of school before summer.

Bike, stretch, some dislocates

Warm up a bit on the hack squat machine till rack is free.

Squats 1s tm 245
Bar
95
135
185 x 5
210 x 3
235 x 3fail4. Weeeaaak.
225 x 3 x 5sets.
Fin. 225 felt heavy.

~3k calories yesterday. Wasn’t long ago eating 3kcalories was a chore now I’m sort of hungry alllll day eating at that. Still just fast dog walking no real intense or long duration cardio.


#270

Deload stuff

Elliptical, shoulder warm-up

Ohp
Bar x 8
75 x 5
95 x 3
105 x 1
115 x 1,1,3
85 x 15
Set of 7-8 pullups

Deads. There was a bar already loaded so asked guy to just leave it. I usually put the rubber coated 45s on as the 1st plates so the subsequent bare steel plates slide right on due to their smaller diameter. So either today was a 1-2" deficit or the way I usually pull is from +1-2".
135
185
225 x 5

Tbar
60 x 3x10

Dips/pullups
8/8
8/7
10/0

Edit - eating 3100 cal daily average last week, weight is unchanged at 191-192. Hungry a lot, rarely starving or full. I expect weight to drop eating like that combined with 4x/weekly workouts & doggie walks.


#271

Deload stuff again

Elliptical then some bw squatt’n & some 3rd world hold/hip moves

Squatt’n
Bar x8
135 x 5
175 x 3
205
225
245 x 1
185 x 10 30sec
135 x 10

10 fupu’s

50s/90 DB incline/DB rows
0/8
10/10
10/10
10/10

Pullup/FUPUs
7/15
6/15
Done.

Woke up 191, 3800 cal 2days ago, 2800 yesterday. Averaging ~3200 cal over last 10-14days & that seems to be close to maintenance w/o heavy/volume-y lifting. Some notes because calorie restriction is sort of new to me.
*Glad I didn’t cut calories hard this week, I needed to eat & deload properly.
*Peanut butter, cheese, & whole milk ‘grazing’ is not conducive to lowering total daily calories.
*Not eating at night takes discipline.

Gonna stay at ~3200cal average & see how my weight goes lifting like I usually do.


#272

Fukked up day out of the gym, just say my cortisol was very elevated for a portion of the day. Woke up 189.5 2days ago, didn’t weigh in today. Ate 2400 & 2800 cal last 2days trying to stay under 3800 for today. 2100 after post workout shake, looking at ~800-1000cal of potroast & rice leftovers. Room for a scoop of peanut butter & swig of milk if I need it later.

No elliptical, no problem

BW squats x a pump
105db goblets x 5,20,12

Ohp 5s
Bar x 10
75
95 x 5
100 x 9push10
6pullups

85lb ohp/pullups
10/10
9/9
8/8
7p10/8

BB curls
Bar x10
75 x 6?drop
55 x 5?drop
Bar x7???

Cable curls/triceps extension overhead
8/15
10/15


#273


Deadlift day.

Elliptical, shoulder warm-up, backraises.

Rdl 135x5

Deads 5s TM 345
135
185
225
265 x 5
295 x 10 shut it down, felt like baby weight
315 x 1
335 x 1,1,1

Tbar
60 x 5,5
85 x 10,9,8,8 each set finished with an iso hold + 3-4-5breaths + laaassst rep.

Worked in fupu’s off a low bench bet 85lb sets
25,25,15

Dips/wide grip pullups EMOM
10/5
8/5
15 fupu’s, guy was doin dips/5

Preacher cable curls
10 +5lb
10 +5lb
10
7
Holy arm pump.

Ate 3200 & 3400 cal last 2 days. Didn’t weigh in because I’ve been waking up at my girlfriend’s & her scale reads heaver than mine & I usually don’t ummm… …empty… over there, so readings kinda worthless.


#274


Elliptical, shoulder warmups.

85lb DB rows x 10
Incline DB presses
55 x 8
60 x 5

65s/110supaset
7/10
7/10
7/12
6/11

60s/110
8+/10

OHP
Bar x 8
85 x5
105 x 5
95 x 7,7
Supasetted pullups in
6/8/9/10/9

Bw dips 3x10
Cable curl/overhead tricep extension
10/15
10/12


#275

That thing looks positively sinister!


#276

That’s one scary bunny.


#277

@ChickenLittle @Crippler56 thanks for dropping by. Yeah the Google is full of freaky Easter bunnies. Looks like that bunny’s last victim’s foot is visible in the lower left part of the pic. Had my sister convinced that a similar pic was one of her as a little girl :joy:

Fell off the counting calories wagon a bit. There was a day at 3k, one at 4k, an unknown day that included ~10mi of walking & a 1500+cal pastrami/turkey/corned beef/swiss/kraut sandwich, yesterday was 2 ham dinners but no junk & low carbish… Who knows haha. Today I’m at 1300 after lifting, waiting on coals to heat up for a ribeye.

Elliptical, hip mobility moves

Squats, was supposed to be 5’s but I did 3’s by mistake. I’ll do 5’s next week. TM 235
Bw x a pump
Bar x 8
135 x 5, 5
165
190 x3
215 x 8 last rep was a lil grindey
185 x 8,8,8,5drop
30sec
135 x 10
1-2min
135 x 10
Thigh puuuuump.

Dips
10,10,10,8


#278


I don’t get sick often but when I do, I get hammered. Caught something at the NY auto show on Sat, it hit me hard Tue & yesterday. Mon I lifted & got ~2600cal in. Tue was 5 slices of pizza, an avocado, & a lil bit of ham - say 1700cal. Yesterday was 9 slices so call it 2300 cal. Was too beat up to cook anything & Jersey has great pizza so… Made soup today but gonna end up on the defecit side most likely again. Scale said 188 this morning. Body aches + DOMS from squat day = crippled. No dog walk Tue still got it in yesterday & today

Elliptical, dislocates.

OHP 3’s TM 120
(Cleaned)
Bar x 8
75 x 5
85
95 x 3
(From rack)
110 x 5 weak sauce.

135 rdl x 5/6/7?
Deads 3s tm 345
135
185
225 x 5
245
275 x 3
315 x 9 didn’t feel as weak doing these
275 x 3x5reps

Pullups/95lb ohp
8/8
8/8
8/8
10/7push10

Cable rows /push moves
12/10dips
12/25 fupu’s
12/8dips

Lotsa slow Squeezy DB curls


#279

Sunday funday.

No elliptical. Hung from squat rack to loosen/awaken shoulders. Some bw squats & 3rd world moves to get legs warm.

Squats did 5’s in place of 3’s TM 235
Bar
95
135
155
180
200 x 5 no PR set, feeling the weeks sickness & weight loss for suuure. If I was going off "last rep barspeed like first rep barspeed, 5th rep was probably about it any whoo.
215 x 3
185 x 5x3sets weeeeak day but I understand why.

Chest supported tbar
60 x 10
85 x 8,7+a weak one,8

DB incline presses
55 x 6
60 x 5+,5
55 x 5 weeeaaak

Pullups/95lb ohp
10/6
10/6
8/5push6

Dips
10,8

Done. 1 maybe 2 weeks worth of dieting left. Saw a 186.5 wakeup a few days ago. Being sick cost me a bunch of calories this last week.


#280

mrw-my-bf-asks-what-happened-to-all-the-fries-and-ive-been-the-only-one-eatting-them-63595
Dieting sucks.

Yesterday’s work

Elliptical stretch shoulders

100lb Goblet squats 3x12

OHP 1’s tm 120
Bar x8
85
95 x 5
105 x 3
115 x 4 push 5

Pullups/95lb ohp
10/5
10/5
10/5
7/5
7chins/4p5

Dips
12,9,7

Cable preachers x3sets
Cable pushdowns x2sets