I buy plain Greek 0 fat yogurt, mix in some of the ranch dressing powder and just enough skim milk to thin, stir it up and let sit. Taste just like ranch dressing to me. High in protein, too. Add the amount of powder to taste. And a chicken ain’t got no nuggets.
5 Likes
I use the fat free honey mustard on mine, low calorie and lacking the protein, but the extra “nuggets” make up for that. 
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Upper B
Weight 243
Nautilus BP
12 x 45 per side
12 x 90
8 x 115
6.5 x 115
Smith Rows (strapped)
12 x 185
12 x 225
12 x 255
12 x 255
Add 10 percent
Smith Behind the neck press
12 x 95
12 x 115
12 x 115
Add 10 percent
Assisted pull ups
12 x 150
12 x 130
12 x 110
12 x 110
Drop a plate
Tricep OH Rope
12 x 42.5
12 x 57.5
12 x 57.5
Add a plate
Rope Hammers
12 x 42.5
12 x 50
12 x 50
Add plate
Smith shrugs(strapped)
20 x 315
12 x 365
12 x 365
Add 10 percent
Ab crunch
Full stack x 30,30,30,30
60 minutes
15 minutes sauna
8 Likes
Hey Shane, it looks like you’re doing some phenomenal work in here. I traced back through your journal to see what you’ve been up to and noticed you seem to be doing an Upper / Lower split. What program are you running or is it one you put together yourself?
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Man, that was a lot of work today Shane! Plenty of heavy lifting and volume. Nice job! Getting all nice and ripped for the pool this weekend? 
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LoL thanks Trent. It’s going to be too cold this weekend. Highs only on the low 70s with lows in the 50s and overcast. Good weekend to do some hiking or exploring though.
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Hey Greg. Just something I put together myself. Lacks consistency but I am trying to fix that on this next cycle.
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Well… that really depends on the salad. Sometimes they are a worse choice than a burger after the cheese, bacon bits, dressing, etc. are all factored in.
This one with Grilled Nuggets and the dressing, has 730 calories, 52 grams of fat, 34 grams carbs, 42 grams protein. As a comparison, the Grilled Chicken Club Sandwich (with cheese and bacon) has 590 calories, 45 grams carbs, and 38 grams protein.
Salads are great if you’re smart about it. Otherwise, just have the dang sandwich! lol
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And then I read further down the thread and see that y’all have your own healthy “hacks” - sorry for being redundant and clogging up your log. I will show myself out!
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Consistent work here, that 245 set point is dropping further it seems. quality!
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Check in anytime. Nutrition information is always welcome in here!
Appreciate it!
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Upper A level
Weight
244
Ab Wheel
40,40,40
BB SOHP
12 x 65
12 x 85
9 x 105
6 x 105
5 x 105
Fucking weak
Add reps
BB Rows
12 x 165
12 x 195
12 x 215
12 x 215
Move to Pendlays
Nautilus Chest Press
12 x 90 per side
9 x 115
6 x 115 plus partials
Add reps
Assisted pull ups
15 x 150
12 x 130
12 x 110 start here
10 x 90
8 x 90
Assisted Dips
15 x 90
15 x 70
15 x 50
Ez Curls
12 x 50
12 x 60
12 x 70
Start with 60
Pec Deck
12 x 220
12 x 235
12 x 235
Add plate
66 minutes
15 minutes sauna.
Salute to those who have served and continue to serve this great country and especially for all those who paid the ultimate price and the families of those that continue to mourn those brave men and women.
6 Likes
Well, that’s probably about the only kind of information I’m good for. lol. Next time I’ll read the WHOLE thread before I try to be helpful though. If you ever have questions, just holler. I’ll be happy to chime in.
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Solid work today Shane! Not sure what happened on OHP. Maybe it was just an off day. Don’t sweat it and get after it on the next one! Great sentiments for Memorial Day too. Hope you and your family have a great day!
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- That’s your lowest weight recently isn’t it?
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Thanks Trent. Yeah, idk what’s up. SOHP has always been a tough lift for me. I guess I need to do it more.
Memorial Day was great.
Yes it is. 
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Legs A
Weight 244
Leg Press
3 second negative
12 x 260
12 x 300
12 x 340
Hip Adduction
30, 30 x max stack
Hip Abduction
20 x 245
20 x 260
Squats
10 x bar
5 x 135
5 x 165
5 x 195
5 x 225
5 x 225
5 x 225
5 x 225
3 x 225
Ab crunch
Full stack
30,30,30,30
Lunges
30 per leg.
Seated leg curls
12 x 125
12 x 140
8 x 155
45 minutes
15 minutes sauna
8 Likes
Beauty of a leg session. I like the leg press and squats in the same session. Plenty of good accessory sets and finish with a sauna FTW!
1 Like