Holy cow this was like living 3 days in one today.
Woke up at 0700 via alarm because the Mrs had a flight to catch. Got in 300 push ups and 300 squats in under 8:30 using tabata intervals.
Got in a Costco run and had my mini-rampage. Because I'm doing that burger challenge on Thurs, I didn't feel a need to go excessively crazy, but I DID want to top off some carbs, because I can't deny the benefit of doing that each week. I settled on a Hotdog, slice of Pepperoni Pizza and half a churro. The big thing was: I got to share this meal with my kiddo. Can't tell you the last time we got to have a Costco meal together without me being a martyr about it. This has just been awesome.
Got home, walked the dog for 2 miles with a 50lb weighted vest on (added 10lbs), then kept it on and mowed my lawn and did some more yardwork. Kept the strava app on the whole time and logged 2hr 52 min of activity for 5.52 miles with a weighted vest on.
Then came meal prep. I was knocking it out bit by bit today, but the afternoon was huge. Broke out my Ninja outdoor grill for the first time
Air fried a whole chicken
As you can see, it actually didn't fit there, so I had to spatchcock it and THEN re-attempt.
But it turned out awesome
In the middle of that, my kiddo made their own Meatbolic Drive cheesecake cookies, which they absolutely love. I also tried to make some fat-free cheese chaffles based on an online recipe and they turned out as a disaster, but we met our end goal of chicken and waffles/chaffles for dinner
End shot here of my meal with the sour cream on top
I then took stock of my carnivore meal prep for the week
Top left is grassfed beef liver which turned out so good I had to cut myself off to prevent vitamin A toxicity, bottom left is grassfed stir fry meat, bottom center is grassfed kabobs, top center is chicken tenderoloins, bottom right is pasture raised scrambled eggs, top right is remainder of chicken.
Packed lunch for the week: steak and eggs baby! ...with some liver and chicken as needed And snacks of tenderloins and liver
I am BEAT. I get to train in 6 hours. Squats lead the way!
Saturday, April 29, 2023
Training Log: Entry 2753
Today was a great day
Slept until 0700 after staying up until 0145 with the Mrs while she wrote a paper for her second masters. Got in 300 push ups and 300 squats in under 8:30 using tabatas. Did 20 squats on the 20 for 15 rounds and 15 push ups on the 10s. After getting all the squats in, I just knocked out the 75 remaining push ups as fast as possible
Pure carnivore breakfast.
2 egg/1 white omelet with grassfed swiss and butter, with grassfed steak and chicken bacon mixed in and topped with grassfed sour cream. 6 paleo chicken sausages. 1 chicken patty. 1 cinnamon egg wrap with graasfed cottage cheese and cinnamon. Double serving of coffee. Absolutely fantastic
Glorious carnivore lunch of large ala carte teriyaki chicken at Panda Express
And got this done in 7 minutes counting warm ups. Had 10 minutes between events
That's (4) Mat pulls w/Texas Deadlift bar for 14+4+4x495
And rounding out with an amazing carnivore dinner out with the family
Don't mind that green stuff: didn't touch it. But that's actually an appetizer that I ordered two of: one served as an appetizer, the other an entrée. "Himalayan pork ribs". They were amazing. Paired with more black coffee and half of my wife's crab cake. Once again: eating until I'm done, walking away satisfied. No more eating the bare minimum amount of meat and trying to fill up on non-meat and walking away hungry/seeking snacks through the evening.
This is what living is supposed to feel like.
Friday, April 28, 2023
Training Log: Entry 2752
AM WORKOUT (0345 natural wake up) FED: 1 scoop of metabolic drive w/raw egg at 0030, egg whites upon waking
**PLAGUE OF STRENGTH'S "FEAST" ROUTINE" Week 2, Day 5
https://youtu.be/AwQ-dmsowmw
Axle continental and press away (was blacking out with the log) 2x2x193 1x1x193 (was going EMOM up until this point) 5x2x193 (got a failed attempt at a single after the final set, trying to compensate for the single I got earlier on set 3)
Klovkov press superset w/10 band pull aparts 5x10x83lbs
Swiss bar incline superset w/AMRAP leg raise 5x5x208
Swiss bar close grip bench 4x6x208
Skullcrusher pyramid 10-8-6-4-2-2-9 (final set used weight from first set
END OF PROGRAM REQS
20 round tabata of push ups and squats to get over 300.
Notes:
* Not sure what was up this morning but I was feeling beat to Hell, and on the first rep of the warm-up with the empty log I blacked out. Blacked out on the next warm-up. Blacked out on the 2 attempts at a workset. Decided to shut it down and go with the axle. I was lightheaded with that, but not blacking out. Curious if my resting heart rate has dropped on me again. My bodyweight is stupid low, as is my bodyfat, so there might be something going on there.
* Still brought it today. Full effort. Went EMOM until I couldn't with the axle, with a bunch of bruising on the gut to show for it. Added weight everywhere else, kept rest times short and got in a lot of quality work. That Tabata approach is really something, and my right knee is actually feeling a bit better.
AMAZING DAY WITH KID UPDATE
* It started off with this
* Took my kid on a full adventure today, with me as their berserker guide/companion.
* First, we exercised our noble animal companion. I donned my armor of +40lbs for our 2 mile quest. Upon our return, we constructed a grimoire that had all we needed to construct some "Wizard and Warrior Waffles". This included oil of duck (spray duck fat, really leaning into this carnivore thing) and fluid most fowl (liquid egg whites) among other cuteness ("magical mix-ins" for my kiddo were peanut butter chips). My kid's waffles were birthcake sprinkles with peanut butter chips that we spread a layer of peanut butter on to make into a sandwich. For myself, I had my first attempt at chaffles. The appearance left something to be desired, but the taste was amazing
* 2 of those are egg white, one is whole eggs (Pasture raise), the whole eggs are topped with grassfed butter, and for cheese I used grassfed swiss.
* After that, we enjoyed 2 episodes of the Dungeons and Dragons cartoon on youtube (it's 40 years old this year, how wild) before we had our next surprise...NUNCHUCKS!
* Yes, I got 2 sets: rope for the kid, chain for me...the mrs can have her pick when she gets home. We played around with those for a while, getting in our weapons training in case we encountered goblins (my kid may be a wizard, but nunchucks are a universal language), then had some lunch. I regaled my kiddo with stories of Ninjas that were teenagers AND turtles that enjoyed pizza...so that's what my kid dined on. I had some leftover chicken drummies and wings.
* After that, we engaged in a quest to do good: I took a lot of the "fake food" I had in my pantry/basement and donated it to the local foodbank. I'm not gonna eat it, and it should make someone happy. And despite being a berserker, I still have some good in me.
* We still have Tang Soo Do on the horizon and I've got another fantastic carnivore meal planned, but this has just been a soul enriching day. This is what I live for. I'm living again.
Thursday, April 27, 2023
Training Log: Entry 2751
AM WORKOUT (0340 natural wake up) FED: 1 scoop of metabolic drive w/raw egg at 0040, egg whites upon waking
**PLAGUE OF STRENGTH’S “FEAST” ROUTINE** Week 2, Workout 4 (Squats and Shrugs)
GIANT SET (shrug-squat-abs)
Texas Power Bar Shrugs 10x3x508
SSB Front Squats 6x3x300 29x180 (failed on the 30th) + 10x180
Hanging Leg Raises 5xAMRAP
SUPERSETS (calves-curls)
SSB Standing calf raise 6x6x298 (upon review, should have been 8 sets…oops)
KB curls 2x10x32.5 2x10x30 1x10x22.5
OFF CAMERA
GHRs 6x3 w/80KB held in goblet squat positions (30 second rests)
Double AMRAP set done DC rest pause style
END OF PROGRAM REQS
20 round tabata interval: bodyweight squats on the 20s, push ups on the 10s (300+ reps totaled)
BREAKFAST/DRIVE TO WORK
2+ mile brisk walk (3.5mph average)
Notes:
* I believe this is my favorite day of the program. Squat deathsets and heavy shrugs are living. I was a little miffed with the deathset: I ended up hitting the straps at the bottom of the 30th rep and lost the bar. I may have had some more in me after that, so I went back for 10, but it didn’t quite hit right. I might end up coming back for some redemption.
* My right knee wasn’t happy with the very first set of squats, but after that it played nice. I’ve taken to rolling out he knee/quad/teardrop with my LAX ball, and it seems to be helping. Sticking with the Super Heavy Duty knee sleeves as well. SSB front squats in general were a good call for something unique and challenging, and they play nicer into a deathset than a traditional barbell set up.
* Really figuring out these squats. Trick is to hip-and-thigh lift the bar into place at the start rather than pull it. In that regard, I think I’ll swap to an axle next workout. The thin diameter of the Power Bar cut into my left quad and still aches. Or maybe this is the excuse I need to finally buy that Ironmind S-cubed bar I’ve had my eye on for the better part of a decade…
* Abs felt strong on the leg raises, calf raises went well (minus cutting the sets short) and my arms are blowing up from curls.
* Those GHRs were AMAZING. I’m definitely stealing that for the future. Light up my hamstrings something fierce. And that tabata workout may be my new go-to for getting this work in.
* I’m down to 182.8lbs this morning. 2.5lbs lost from last week. I’m not trying to lose: this is “feast” and I am eating a TON. Body is settling in super lean yet I am getting stronger and more jacked. It’s wild. I saw veins in my PECS yesterday. That's just nuts.
PM UPDATE
1.5+ mile 40lb weighted vest walk with the dog/family
Carnivore meal (ignore the green stuff, necessary evil)
Piedmontese grassfed stir fry beef with pasture raised whole eggs and egg whites in place of rice.
Wednesday, April 26, 2023
Training Log: Entry 2750
AM WORKOUT (0335 natural wake up, legit so excited to train I couldn’t sleep any more) FED: 1 scoop of metabolic drive w/raw egg at 0030, egg whites upon waking
**PLAGUE OF STRENGTH’S “FEAST” ROUTINE** Week 2, Workout 3 (pulls)
Ox Lift! (I have ALWAYS wanted to do this)
10x2 (adding weight every set, topping out with 175lb trap bar and 235 SSB w/loose minibands)
Trap bar rows 6x226 5x6x263
GIANT SET w/
5xAMRAP hanging leg raise 4x6x25lb hammer KB curls
SUPERSET OF
3x25x53 axle curls 4x20 band pull aparts
END OF PROGRAM REQS
20 rounds EMOM of
15 squats 15 push ups 10 KB swings w/24kg bell
BREAKFAST/DRIVE TO WORK
2 mile walk
Notes:
* Read “OX-LIFT!” like “SPACESHIP”
* Circumstances were less than ideal. My right knee is just pissed off. I stepped weird at work and it’s swollen up like a grapefruit. My suspicion is that I have some form of patellar tendonitis that is just getting worse. Super Squats is what started it off, and silliness has continued it. In turn, going stupid heavy on a straight up trap bar lift seemed like a bad idea, and, in the middle of the night, the ox lift dawned on me.
* I rigged up a decent enough set up for execution given the tools at my disposal. This is a HARD lift. I kept adding weight as my proficiency was building with each set, but you’re literally watching me learn with each set. Ended at 235 and was adding 10lbs a pop before that, so a set of 235, 225, 215, 205, 195, 185, 168, 135, and somewhere else is 2 more sets. I’m going off memory, because I’m not watching the video at the moment. Each set was HARD.
* Rows were challenging and pulled at my elbow a touch on the right side. I was trying to be quieter, since the Mrs is back in town.
* I’ll need to up the weight on the hammer curls. I’m getting better at them.
* Axle curls were dialed in perfect. Great pump.
* That post workout workout was solid enough. Right knee hated every single squat and the swings lit up my appetite.
* I’ve got Tang Soo Do slated for later tonight, so some more activity on the horizon.
PM UPDATE
More carnivore yumminess
Whipped together a bunch of leftovers. Egg whites on the top, leftover grassfed beef korean BBQ (I washed the sauce off, apologies to the foodies, but I'm seeing how far down the rabbit hole I can go here), and then on the right is a korean BBQ breakfast taco using one of those egg wraps, grassfed sour cream and grassfed swiss cheese.
Eating until I'm done. It's awesome.
And on THAT note, I'm officially signed up for this on 4 May
I am SO excited. Took the day off work, and plan is to train/be busy through the day, minorly fast, and then take it on. I'll go carnivore to the max to start, focusing on the burgers, then the eggs, then the bacon, then the cheese, and then start deviating from there IF I somehow have more time.
Exciting times.
Tuesday, April 25, 2023
Training Log: Entry 2749
AM WORKOUT (0345 natural wake up, slightly better night of sleep) FED: 1 scoop of Metabolic Drive w/raw egg at 2330, egg whites upon waking
**PLAGUE OF STRENGTH’S “FAMINE” ROUTINE** Week 2, Day 2
Axle dead bench against short light bands 10x2x155+bands 2xAMRAPx175 w/wide grip
* 12x95lb short military press * 12xLight band “rope” pushdowns * 12xLight band overhead tricep extensions
END OF PROGRAM REQS: 1hr 13 mins
15 rounds of 20 bodyweight squats and 20 push ups, but EMOM do 5 chins
Total time: 21 mins
BREAKFAST/DRIVE TO WORK
2.28 mile walk at 3.7 mph pace (brisk)
Notes:
* Part of my rough sleep was, in the middle of the night, I was thinking about how much I absolutely did NOT want to wake up and do dead benching, so I settled on throwing on the bands as a gimmick to compel me to give it a go. I’m like a kid sometimes: I need something shiny and new to keep my attention.
* The above having been said, I’m kinda digging the direction I’m taking this program. Sticking with intent: move heavy stuff. But varying the approach to keep from getting too beat to hell. Conjugate? Periodization? Funny how it all works. In that regard, band work beats the holy hell out of my connective tissues, so I’m foreseeing a swapping in and out of these. But maybe next time I break out the slingshot and go for stupid heavy overloads, or go back to straight weight dead benching and see what improvements there are.
* But I experiment because I learn, and I learned “why” bands on benching here: IMMEDIATE form feedback. Holy cow, if I let ANYTHING deviate the bands let me know. I had to be LOCKED IN if I wanted to move, and I had to be FAST if I wanted to make it to the top. This was an outstanding pivot.
* Pleased with how wide of a grip I managed while not feeling my shoulders want to explode. Wonder if the Klokov presses are to thank there.
* Can’t get mad about 3x6x140 weighted dips. The DC rest pause sets were for the sake of saving time, which this program STILL runs long even with all those tricks. Those hanging leg raises in the middle felt really sharp. Extending myself on the eccentric has been big.
* Military press circuit moved well enough. Mind was wondering through out it.
* I like what I came up with for the post workout workout. Cheeky little way to get in 100 chins alongside my push ups and squats. And I was MOVING on my walk today. Walked with intent and it paid off. Got in over 2 miles that way: how awesome.
PM Summary
Rounded out the day with a 1.5 mile walk with the 40lb vest walking the dog. Got to do that with the family: it was soul enriching.
I keep posting meals, so here was part of tonight's dinner
On the left is a bed of egg whites with some piedmontese grassfed beef liver. On right right are these chicken meatballs
Which are pretty baller
These egg wraps
Also baller.
And some shredded up swiss cheese from this
As far as that "carnivore meatball sub" goes, I like it. I feel like it's a fair compromise of family friendly "quick food" while still being low in junk and high in carnivore.
As far the liver goes: I ended up eating like 6oz of the stuff. I know vitamin A toxicity is a concern, but I legit knocked the liver out of the park and could NOT stop eating it, and I figure any time that I can make liver THAT good I should do lean into it. I now need to make some more, as my intent was to snack on it through the week.
I ended up soaking it in grassfed cream to take away the metallic taste, then I melted some grassfed butter, tossed it in that with a bunch of that greek seasoning and air fried the whole batch at 400 degree for 8 minutes. It was honestly enjoyable. Yeah: a steak hits better, but I wasn't suffering through this liver just for the vitamins. I'll have to remember that.
I also made 1 more meatball sub, and I think I had 4 other rogue meatballs after that, to round out the meal. I'm eating until I'm done. As a result, it's been 4 hours since that meal and I'm not seeking any extra food, whereas normally when I was limiting intake I'd be grazing on a bunch of "non-foods" until my next real meal.
I torqued that right knee just pivoting weird earlier today. Putting some ice on it. Got heavy pulls tomorrow, so we'll see how it goes.
Monday, April 24, 2023
Training Log: Entry 2748
AM WORKOUT (0355 natural wake up. Rough night of sleep, trying to digest that huge meal, and honestly just excited about eating and training) Fed: 1 scoop of metabolic drive w/raw egg at 0030, egg whites upon waking.
Chains suspended Buffalo Bar Anderson Squats against light bands w/10 second hold at top of each rep
2x205 2x215 2x225 9x2x235
5xAMRAP Hanging leg raises between first 5 sets 4x50 calf raises between next 4 (55lbs, 25lbs, BW, BW)
Wide Stance Buffalo Bar Good Mornings superset w/Chins 3x6x155 5xAMRAP
OFF CAMERA
10 rounds of
* 15 GHRs * 30 bodyweight squats * 30 push ups
That took about 25 minutes, going at a leisurely pace
BREAKFAST/DRIVE TO WORK
Brisk 2 mile walk
Notes:
* Unlike some other authors, Jamie is BIG on experimenting, so I’m playing around. My big thing is remembering intent the whole time: lift heavy and big, because this is festival time. I ALWAYS dig dead weight against bands, because overcoming those bands from a dead pause is SO intense. I also like bands because I stop thinking about how much weight is on the bar. It’s a great way to really “keep the goal the goal”. Slowly edged my way up on the squats until I found what felt “right”. Looking at the video, I like this depth a lot more, and I did my best to try to keep my real squat stance vs trying to turn Anderson squats into its own movement. The set-up for this isn’t too complex, which is really the big thing. Also, I wore my SUPER heavy duty knee sleeves (vs typical Heavy Duty) and that was the absolute right call. Right knee still being buggy (and actually buckled during GHRs this morning), but this went a long way. Right hip had a vote too.
* Made a point to fully extend during the eccentric of the hanging leg raise, and it makes a big difference: gotta remember that for the future.
* Doing calf raises with those knee sleeves on is like a form of occlusion training. Major cramping.
* Swallowed my pride for the good mornings and it was 100% the right call. Forcing myself to keep the knees as straight as possible radically transformed this.
* Chins were mailed in: can’t go hard on everything.
* Fully committing to the GHRs vs hamstring curls at this point. Doing them in a circuit like that with the push ups and squats was just to get those things knocked out, but it was a decent little circuit none the less. I was uploading the training video in the middle of it, so wasn’t pushing to the extreme, but I got in 150 GHRs, 300 squats and 300 push ups: that’s awesome.
* I’ve still got the sled packed in my truck, and my kid has a sports practice I’ll drop them off at this evening. I’m thinking about doing anything quick parking lot workout there. My walk this morning was the fastest it’s been: I’m really focusing on making it intentional.
* I was absolutely blown away with how ridiculously vascular I was at the end of the workout. The post Rampage workouts are always crazy this way. I am seeing such awesome physical results.
* Bands AND chains. I HAD to wear my Westside shirt for this workout.
PM
Got in a 15 minute sled workout while kiddo was at sports practice. Similar to last time, but did 15 swings and 5 burpees vs full on humane burpee. I have done enough squats today. Really just nice to get outside and break a sweat.
On the carnivore meal front...
Steak and eggs is ALWAYS the answer...unless it can be DOUBLE steak and eggs.
Dinner tonight. A piedmontese flat iron on the left, grassfed filet mignon on the right, egg whites on the left, pasture raised whole eggs on the right
That's a grain fed steak on the left. It was delicious. This is Nebraska and the corn is amazing. I can eat this because its a lean steak. Things are making sense.
Sunday, April 23, 2023
Training Log: Entry 2747
Holy cow today was awesome. Lemme narrate.
Got up at 0530 because the wife had a half marathon to run.
Got up, turned around, made the bed, then immediately got in my 300 push ups and 300 bodyweight squats. Just one less thing.
Had done some pre-planning and my truck was already all loaded up
In there is a Westside Barbell "Unruly Sled" I got on Friday
To which I will say that I absolutely LOVE my prowler, if I had to only pick one tool to train everything forever, I'd absolutely pick that...but I'm having an affair with this sled right now. It's my dirty mistress. This is "high speed/low drag" personified...it actually DOES drag pretty smooth come to think about it. But it's pretty awesome I can just throw it in my truck's trunk compartment and roll, and since it's so rugged and bare I don't care if it gets beat to hell.
I also have a 20kg and 40kg kettlebell, Ironmind sled strap and a harness. Ended up not needing the harness.
After I dropped the wife off at the starting line, got back to the truck, busted everything out
Got 8 rounds in 19:30, then finished out the 20 minutes w/as many swings as possible w/40kg bell
Very solid, short, simple workout...which was great, because it helped drive my appetite for this wonderous Rampage Meal I had at a local pizza buffet/arcade
This was the FIRST round. There is a bowl of chili, a cinnamon roll (I dipped the roll in the chili, because Canadian Lumberacks know what's up), then a breakfast plate w/ 2 french toast sticks, bacon, a sausage link scrambled eggs with sausage, onions and peppers, biscuit and sausage gravy (would you believe that's the first time I've ever had that in my life?), then that plate has some gourmet mac n cheese and some sort of cheesy pasta.
The pizza plate had a slice of "mexican cream cheese breakfast pizza", cream cheese breakfast pizza, pepperoni and sliced sausage pizza, hamburger pizza, combo pizza, and cajun chicken pizza. Then there is a plate of nachos.
My next round was dessert. I didn't take a photo because the Rampage was on and I was tearing through it. I had 3 slices of dessert pizza (apple streusel, cinnamon and blueberry) and a brownie with powdered sugar.
Amazingly, I walked away from this satiated, happy, but not stuffed to the brim. My body is just soaking up everything. I am so goddamn primed right now. In that regard, the Mrs has been absolutely devouring me with her eyes. She's back after a week away and I am yoked beyond all recognition, especially with all these carbs running through me. And this trip to the arcade/buffet was to celebrate some big wins in our household and treat my kid for being just awesome, so being able to cut loose and enjoy myself like this was fantastic.
Played arcade games for 2 hours. Won my kid a million prizes. Dropped the family off, nailed some grocery shopping, bought myself a pack of Magic Cards because I miss doing that, got a 30oz Tumbler so I can start drinking a LOT more coffee at work, and then came home and mowed the lawn for 1 hour and 20 min, finding out that I walk 2.7 miles when I do that by using my Strava app. I wore my 45lb vest while doing that, and in doing so, I exceeded the 2 mile walk requirement for the day.
I've been fasting since that meal, because I don't need any more food after that.
My garage is set up for some INSANE squatting tomorrow. I am going to put all these carbs to use.
My life is f**king fantastic.
Saturday, April 22, 2023
Training Log: Entry 2746
AM WORKOUT (0515 natural wake up) FED: 1 scoop of metabolic drive with raw egg at 0030, Egg whites upon waking
(5) Mat Pulls w/Texas Deadlift Bar 13+5+4x405+chains
76 rounds in 30 minutes of
* 2 squats * 2 push ups * 2 chins
w/20lb vest
BREAKFAST
2 mile walk w/40lb vest w/dog
Notes:
* Mrs was returning today, time was crunched, so prioritized the priorities. I'm thinking I'll do a full ROM progression cycle via dealer's choice workouts, and then I got in over half my push ups and squats by doing this workout. I dig how this is Dan John approved: hinge with the mat pull, squat with the squat, push with the push up, pull with the chin, loaded carry with the vest.
* I keep getting shocked with how absolutely jacked I am in the mirror these days. I am thriving. I was living in denial for so long, and now I'm finally feeding myself the way I need AND the way I want, and I'm responding exactly that way.
PM REPORT
Remember when I said I was gonna count those push ups and squats from this morning toward my total?
Ended up doing 300 UNBROKEN bodyweight squats and 300 push ups while I waited on THIS beautify to air fry for my weekly meal prep
I actually used that to make dinner tonight too: took 1 of the drummies and 3 of the wings. They're amazing. Had it with some egg whites. I am on my way to becoming a chicken with how much of them I'm putting away.
Broke out my Westside Barbell Unruly sled and threw it in the back of my truck alongside a 40kg kettlebell, 20kg bell, harness and pull strap. Mrs is running a half marathon tomorrow, and I'm planning on doing some sort of parking lot workout while I wait.
I'm just such a fan of how I'm eating these days. For the first time in a LOOOOONG time, I'm not hungry. I'm satiated. I'm not denying myself: I'm thriving.
Friday, April 21, 2023
Training Log: Entry 2745
AM WORKOUT (0355 natural wake up) FED: 1 scoop of metabolic drive with a raw egg at 0045, then some egg whites upon waking
**PLAGUE OF STRENGTH’S “FEAST” ROUTINE”** Week 1, Workout 5
Log clean and strict press away/band pull apart superset 8x2x200 (first 4 sets done EMOM, remaining with short rests)
Klokov Press/band pull apart superset 5x10x78lbs
Incline swiss bar dead bench/hanging leg raise superset 5x5x195/5xAMRAP
Swiss bar close grip bench 4x6x195
Swiss bar Skullcrushers (rest long enough for plate change)
10x58lbs 8x68 6x78 4x88 2x108 2x118 17x58
FINISH
300 bodyweight squats 300 push ups
BREAKFAST/DRIVE TO WORK
2 mile brisk walk
Notes:
* There really wasn’t’ any way to speed this day along, so I relied on short rest periods. That EMOM opener was challenging. Keeping conscious with short rest log cleans was tricky. Getting through those first 4 sets was a big accomplishment, and now I’ve got a new goal to chase. Feeling strong.
* I needed Klokov presses in my life and had no idea. They are fantastically challenging, and a unique “concentric only” pressing approach by catching the eccentric onto the body. Spot of genius there. Jamie doesn’t prescribe the pull aparts: that’s my own doing, but it’s brutal to put them together.
* I went dead bench on the inclines because I tend to struggle with that movement out of the j-hooks, but it actually felt pretty solid today. Moving forward I might go with a more traditional style. For the hanging leg raises, I used my yoke vs the rack, since the rack was occupied with the incline set-up. I actually felt like this worked better, and might by the new way forward for me.
* Keeping weight the same for the close grip seemed to work out well. Swiss bar isn’t prescribed by Jamie, but I liked how it worked for today. Easy transition from incline to close grip to skull crusher.
* Skull crusher itself is unique. Definitely some cheating at the end: raising my head to meet the bar. But it meant I was working hard.
* Got in a great walk before work. This has been a fantastic addition to my daily routine. Just gets my head right.
* I was genuinely shocked with how jacked I looked this morning. Had to refrain from taking another photo. I said to myself “this is what thriving looks like”. I am eating the way I need AND the way I like. Having those two meet has been a rare moment for me. I am still reeling over how amazing that lamb was last night, and I have the leftovers for dinner tonight. Steak and eggs for lunch. I am so dialed in.
For PM activity, I got in a 1.5 mile walk with the dog while wearing the 40lb vest, then an hour of Tang Soo Do.
On the eating like a champ front, dinner was a repeat of last night, which is to say, f*cking fantastic
And I heard my grocery store announce this morning that they were doing a 3 day sale of chicken wings 99 cents a pound
...so...
It was honestly hard to stop at just 3 packages. That is SO cheap.
I also picked up some grassfed swiss cheese, cottage cheese and sour cream. It's been amazing rediscovering the simplicity of good food. Or perhaps that is to say the goodness of simple food.
Thursday, April 20, 2023
Training Log: Entry 2744
AM WORKOUT (0355 wake up due to storms/dog): FED-1 scoop of metabolic drive with a raw egg at 0030, then half a chicken tenderloin upon waking
**PLAGUE OF STRENGTH’S “FEAST” ROUTINE** Week 1, Day 4 (out of order)
2 part video, explanation to follow
This day was structured weird so I’m gonna narrate a bit. The video helps make things clear
This is what the program lays out
So I started off with worksets of shrugs at 455lbs, which isn’t 125% of my 1rm on deads, but was heavy enough that I about blacked out at the end of every set. I timed it so that my worksets of shrugs would mirror up with all my warm-ups and worksets of the SSB squat
Shrugs w/Texas Power Bar 10x3x455
SUPERSET with
SSB Squat 6x3x405 1x**30**x245
CIRCUIT of calves-curls-abs (short rest for first 2 rounds, no rest for final 3)
SSB standing calf raise 8x6x245
KB curl 5x10x22.5
Hanging leg raise 5xAMRAP
GHR 6x3 w/45lb vest 1x38 1 min rest 1x27ish
300 bodyweight squats 300 push ups
BREAKFAST/DRIVE TO WORK
2 mile brisk walk
Notes:
* I’m really pleased with how I made this day viable. On paper, it looked like a bear. I’m sure it’d be “fun” with unlimited time, but family-manning it up I had to find where the pieces all fit. Shrugs opposed to squats went well enough. These are HEAVY shrugs. Jamie’s prescription to set the bar at/above the knees for shrugs is spot on, because you hip-and-thigh lift it into place and then shrug, which makes heavy triples viable. I use a mat-pull set up vs rack, which also helped.
* The SSB squat is technically a program deviation, but given this day has a death squat, it is the right choice. And I left it ALL out there on that squat, which you’ll see on the video. After 18 reps of 405, it was a challenge. In that regard, the heavy squats themselves were solid. Very first set sucked, but after that I remembered how to squat heavy. My right hip is feeling strong. Right knee still buggy. I’m thinking rolling it out with an LAX ball might be a good move.
* I like those standing calf raises. I’ll need to go heavier next time, but the set-up is simple enough. With the SSB, I can take my hands off the bar and hold onto the uprights of the rack for stability and really focus on the contraction. The circuit itself is a very logical circuit of “everything else”, and I really like KB handles for curls. I focused on not letting the bells move, so I had to keep my grip locked tight on them.
* The GHR is a total program deviation, but fits the spirit. The weight vest was a dud though. 45lbs was not close to a challenge, and I ended up getting the 6 sets done in about 2-3 minutes. I can go up to 80lbs, and maybe that’s the answer, but I’m thinking just holding something in my hands close to my body will work better. SSB would be great too, but the loading would be tricky. You’ll see in the video that my GHR is in my basement vs my garage, so it’s limited. All that said, those AMRAP sets at the end absolutely nailed intent. Significant hamstring cramping.
* We had insane weather last night, as the tornado warning would indicate. Lots of thunder while I was training, and high humidity. My morning walk was quite energetic.
* I weighed in at 185.3 this morning, not fully naked. I’ve been eating MORE yet weight is dropping and abs are getting DEEP. This is pretty wild.
PM ACTIVITY
Annual fitness test today, I got 51 push ups (max score) in a minute, 52 sit ups (max score) and a 12:10 1.5 mile run. The push ups and sit ups were a cake walk. I reached those numbers with plenty of time to spare and no hard breathing or exertion. The run, I breathed through my nose the whole time. My right knee gave me pause, but didn't impact me to any significant degree. 12 minutes was a time I used to have to train for, so being able to hit it under the degree of fatigue I have is fantastic.
Later in the day, got in a 1.5 mile weighted vest walk with the dog while wearing a 40lb vest.
To celebrate an awesome day, I made air fried rack of lamb for the first time. Full report here
Man, what an absolute just plain ol' fantastic day. Also, I used to celebrate these fitness tests with Burger King. It's nice to be evolved.
Wednesday, April 19, 2023
Training Log: Entry 2743
WORKOUT (0405 natural wake up) SEMI-FASTED: 1 scoop of Metabolic Drive w/raw egg at 0045
**PLAGUE OF STRENGTH’S “FEAST” ROUTINE** Week 1, Day 3 (Pulls)
High handle trap bar rows
SUPERSET w/
Band pull aparts, then KB hammer curls (so do the 4 sets of pull aparts, then then 4 sets of KB hammer curls) 10x2x500lbs 4x20 4x6x35lb hammer curls
Low handle trap bar bent over rows
SUPER SET w/
Hanging leg raises 1x6x225 5x6x258 5xAMRAP hanging leg raises
Axle curls 3x25x53lbs
FINISH
Alternating EMOM of bodyweight squats and push ups (odd minute squats, even minute push ups) 300 of each accomplished in total time of 11:15
BREAKFAST/DRIVE TO WORK
2 mile walk
Notes:
* Just gonna say that I wish I coulda pulled heavier. In my mind I’m still the guy that could rip 600 off the floor with no issues. But I have to remember the circumstances. It’s 0400, I’m semi-fasted, I’ve torn several muscles that completely shut down pulling for months (which, victory here, everything held together without an issue), and I’m about 20lbs lighter from my “top form”. The effort was there, and that’s what matters. My right hip is still junked up from Super Squats, but I don’t destroy it with each rep like I was doing with squats. I actually have some “gateway briefs” that I’ve thought about breaking out sometime: this might be the program to give them a go.
* I dig how easy it was to work supersets into today and speed things along. It’s a brutal day with pulls mixed with hard rows, but the remaining work is light and smooth enough.
* I’m sure I’ve upset someone by doing hammer curls with KBs. They’re a great choice for arm work. Honestly, for anything. KBs just plain rock. The slightly thicker handles are appreciated as well.
* Really digging into Jamie’s instruction to just put the effort into the rows and now worry about the form. It’s liberating. Trap bar rows definitely feel nice to just slam. Weight distribution is favorable.
* I will say today is a bit of an anomaly in general: my wife is away at work and my kid is a deep sleeper so I’m less concerned with making noise in the garage. Next week, I’ll have to churchmouse it.
* Those axle curls at the end were the right weight, which is to say: light. By set 4 of the rows, I was DEAD on my feet. There is a temptation to break the Surge back out for these workouts, but so far I’m gonna lean toward more f-o-o-d first.
* That little EMOM workout to get in the daily push ups and squats was a good touch. It takes me 9:15 just to do 300 squats, so breaking it up like this was far more efficient. And then the 2 mile walk sealed it.
PM
* Took the dog for a 1.5 mile walk while I wore a 40lb weighted vest. Also, check out this fantastic carnivore feast meal
Most the literature I've seen says it's impossible to overeat on carnivore. I'm sure I could prove that quite wrong.
Tuesday, April 18, 2023
Training Log: Entry 2742
AM WORKOUT (0350 natural wake up): FED. 1 scoop of metabolic drive at 0100, and then 1 whole egg and 1 egg white before training
**PLAGUE OF STRENGTH’S “FEAST” ROUTINE** Week 1, Workout 2
Weighted dips superset w/hanging leg raises 4x6x130 2xAMRAPxBW dips (something like 27 and 20+) 5xAMRAPxBW
Barbell strict press into Band “rope” pushdown into band tricep overhead extension 5x12x95lb (fast reps, no lockout) 5x12/5x12
Time: Sub 1hr 10 min
300 BW squats 300 push ups
BREAKFAST/DRIVE TO WORK
2 mile walk
Notes:
* Gonna highlight the program deviations first and then expand: dead bench was not prescribed: just bench. No pull aparts RX for this workout. All supersets/circuits are program deviations. Band tricep work is supposed to be cables.
* I feel like dead bench meets the intent of this program moreso than a traditional bench. Pause bench would be close, but this was SO brutal and I’m such a fan of how it turned out. I should have done a better job of remembering where I had the straps set up, as I spent more time on set-up than I’d care for, but this just hammered the holy hell out of me and did a fantastic job of driving home “eat more food dummy!” I did my absolute best to let the second rep be as brutal as the first, but you can’t get that stretch reflex 100% away. Pro tip: I wore a beanie to keep from ripping out the hair in the back of my head every time I got set up on the bench. The axle is a GREAT choice for dead bench as well, because it doesn’t hurt nearly as much when it makes contact with the straps. I honestly could just keep writing about this. I love the lack of technical element to the dead bench: it just suits all of what I am so much.
* Pull aparts, because always pull aparts.
* Dips are almost like my dessert for eating my veggies. I’m not sure what it is about me that is absolutely built for heavy dipping, but it’s nice to lean into it.
* I was absolutely gassed getting into the military press. Original plan was BtN press, but I think I’d have to use an empty bar at that point. Jamie prescribes short and fast reps for this, no lockout, keep tension on the muscle. The pushdowns and extensions were just making the most of what I had. Originally I went wide stance to anchor my feet on the overhead work, but I eventually got it figured out.
* SO happy I got in all the required work for the day before starting work. It’s awesome when whatever training I have is my choice vs an obligation. I’d like to get in a weighted vest walk with the dog later, and maybe a short quick conditioning chipper, but I’m done. In that regard, the mandatory walk has got to be one of the most positive things I’ve introduced into my daily routine. Jamie is so underappreciated in his genius.
* Finding my way with the nutrition. Wanted to try a fed session and went with the egg/egg white combo vs my traditional approach of sunflower seed/nut butters. Trying to see how far down the rabbithole I can chase this carnivore thing. But also thinking maybe just keep up the Apex Predator and just add more shakes as needed. I’m doing two meals a day now vs one, and sticking with bone-in/fatty meat in the evening and lean meat with eggs for lunch. Lean meat is piedmontese grassfed steak tips, eggs are pasture raised whole eggs, because STEAK AND EGGS IS ALWAYS THE ANSWER. Fatty meat is chicken drumsticks and wings until I run out, and then maybe breaking out the rack of lamb.
* I’m using this first week of the program more as a break-in as far as the “feasting” goes. I’m very slowly upping calories and intake, just to re-adjust to having food in my guts in general. But I DO have a plan. The wife is running a half-marathon on Sunday and the kiddo has been awesome while our lives have been chaos, so we’re going out to a combination Pizza Buffet/Fun-Zone to celebrate. I’ve been to this place SO many times and always just terrorize the salad bar. My plan is to actually go, cut loose and enjoy myself. A real deal celebratory feast for coming out of this famine: working 7 12s in a row straight into a week of 8s, living off shakes and pushing myself to my limit. Sunday will kickstart the next 2-3 weeks of feasting and growing. I really love the “story” this protocol tells. It’s got me totally bought in.
Monday, April 17, 2023
Training Log: Entry 2741
AM WORKOUT (0355 natural wake up): Semi-Fasted: 1 scoop of metabolic drive at 0040
**PLAGUE OF STRENGTH’S “FEAST” ROUTINE** Week 1, Day 1
Buffalo Bar Chain Suspended Anderson Squats (10 second hold at top of each rep) 2x432 11x2x465
Wide stance buffalo bar good mornings to straps 6x162 6x195 6x245
5 round circuit of: Max chins, 10-15 leg curls (first set 180, remaining sets 270lbs), hanging leg raises and 4x50 bodyweight calf raises
Time: 1hr 9min
200 push ups 300 bodyweight squats
BREAKFAST/DRIVE TO WORK
2 mile walk
Notes:
* Definitely a departure and very interesting approach. Chain suspended was the right call on the squats, as they let me get into position better, but I have to watch myself for cheating on it. It’s too easy to “roll” into the set rather than break the weight dead off the chains, with the latter being MUCH more challenging. My right knee still aches: I imagine it’s some sort of patellar tendonitis from Super Squats. A few of these sets would set off my right hip, but the squat frequency is dialed in right that I recover well enough. The heavy work didn’t tax my forearm/elbow at all, which was the biggest win, and these sets were exhausting. Holding at the top of the rep is a good challenge. Very first set I went soft belt under the power belt, and remaining sets after that was straight power belt. 465 was dialed in right. Breaking the weight off was TOUGH. I AM thinking about using bands next time to really make this just absolutely bonkers. It would take off a fair bit of bar weight, and breaking a dead weight against bands is always insane.
* I got the wide stance GMs at the right weight there at the end. Might have room to go a little heavier next time.
* The movements I did for the circuit were all RX movements, but the circuit itself was my own doing, to save time. Jamie has them laid out sequentially in his program. I did the leg curls to say I did them, but next time through I’m either doing GHRs or reverse hypers. My leg curl set up is too ghetto to really be super effective. Pausing and focusing on max cramp helped, but I feel like I’d get more doing a good GHR or reverse hyper vs a bad leg curl. Calf raises were challenging, but I have room to add some weight.
* Happy to have gotten so much of the daily requirements already knocked out. Those 300 squats after this workout were something else. In general, this workout really beat me down compared to the Famine ones, so I can see the difference. I’m also not full tilt Feast eating yet: still recovering from the Rampage, and wanting to ease myself in for this first week while I figure out poundage and loading. Making small changes, like an extra half scoop of Metabolic Drive with my traditional shakes, swapping a shake with actual solid food for some cases, etc. Dipped into my jar of Sunflower seed butter for a few nibbles. I’d like to keep up this Carnivore challenge I’ve set up for myself, but with my whole “2 diet” approach, I like the idea of, if not carnivore, then keto, and then, above all: paleo. No fake foods.
* But on that “fake foods” discussion, post Rampage and I am a roadmap of veins. The glycogen definitely topped off. I’m going to keep up the Apex Predator aspect through this feast, keeping carbs low and then blowing them out one day a week, because it seems to really be having some awesome effects. My kid has already picked out a pizza buffet for Sunday, which will be after my wife runs a half marathon, so it’s time to gear up for some big eating.
PM
Got in a 30 minute weighted vest walk with the dog (40lb vest) and the rest of my push ups.
Sunday, April 16, 2023
Training Log: Entry 2740
AM WORKOUT (0505 natural wake up) Semi-fasted: 1 scoop of metabolic drive at 0115
65 rounds in 20 minutes of:
* 2 prisoner squats * 2 push ups * 2 chins
50 band pull aparts
Notes:
* Wanted to get in some push ups and squats with a conditioning twist this morning. Plan is to walk the dog with the kiddo later, so I can actually get some sunlight. I’m on my 7th and hopefully final 12 hour shift, so I should have a little more time to do that. I picked doubles because I felt like they’d keep my form honest: something I’ve once again stolen from Dan John. This is like a deconstructed burpee chin in that regard: you can’t just scream through it, but have to give each rep some diligence.
* 300 air squats a day has really gotten me feeling loose and mobile again. Just a touch of brilliance from Jamie.
* My shoulders were screaming on this: most likely a byproduct of the 600 push ups from yesterday. Band pull aparts helped.
* This felt pretty tonic. Solid Sunday morning workout. I wanna get in something more of a barn burner later if I can, but that will also be contingent on if I can get in my rampage meal. I’m going to find A way to get in some carbs today, but the degree of nutritional debauchery is up in the air.
* Complete aside, but I want to pat myself on the back AND slap myself on the forehead at the same time for coming to the realization yesterday that, instead of packing protein bars to work, I could have just been bringing eggs this whole time. I kept looking for high protein/low carb snacks, and they were right there. This week of 12s, I’ve been packing 2 of them with my microwave egg cooker as part of my Healthy Solid Meal and it’s been so simple, so now I’m planning on making them my mid-afternoon snack during this “Feast” period. But again: it’s why I experiment. I learn so much.
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LATER
Got in my remaining 170 push ups and sit ups while bringing in groceries.
Got in "Bow Your Head for Grace"
Then immediately put on the 40lb vest and went on a 2 mile walk with the kiddo and dog.
I got in all 2 mile walks and 300 push ups and 300 bodyweight squats a day on the Famine program for 2 weeks, and all walks were outside per instruction. I am pleased to say that.
Before grocery shopping and this workout and walk, I managed to get in my Rampage meal. Went to our favorite BBQ places and I tore it up vs my typical keto/carnivore approach.
Got their pulled pork nachos
Alongside an order of the most fantastic onion rings in the world.
The wife and I "shared" the appetizers, which is to say I have about 3/4 of both and she had a reasonable amount. I also housed 3 chicken wings that looked like they came off a dinosaur
And finished off the wife's baked beans too.
Sufficient carb loaded. Fasted for remainder of day. Will get in some metabolic drive before bed just to have some protein in the system. Cooked up chicken drumsticks and mahi mahi for meal prep, and also grabbed some lamb on the bone at Costco. Excited to give that a whirl.
I am exhausted. 6 12s in a row and 1 4 have done me in. My gym is set up for tomorrow, the Feast is on, I am ready to destroy.
Saturday, April 15, 2023
Training Log: Entry 2739
AM WORKOUT (0455 wake up via dog) Semi-fasted: 1 Scoop of Metabolic Drive at 0100
**PLAGUE OF STRENGTH'S "FAMINE" ROUTINE** Week 2, Day 6 (this would be the day 3 workout)
7 rounds of
* 43 bodyweight squats * 43 push ups * .28 mile run (the distance of running around the block in my neighborhood)
Time: 30:10
Notes:
* This is a day off, but I owe 2 miles of outside travel, 300 push ups and 300 bodyweight squats a day still, so I figured out a way to get all that done. Very similar to what I was doing during my "high speed/low drag" deload. This was a great way to start a morning: I was moving, active, had some had breathing and got to get outside. There was a big thunderstorm last night and the streets were still flooded with a little bit of hail, and the wind was carrying some rain, yet I still ended up going "berserker" with the bare shirt by lap 2, and that felt invigorating. My running is feeling solid, which is great, because I forgot I have a fitness test coming up on 20 Apr so I still have a reason to be in ok running shape.
* Still working a 12 today. It's going to be another high compliance day on the diet, whereas normally my weekends are higher calorie. Ideally, tomorrow, I'll have a chance to Rampage still. I'm definitely feeling the low calories/carbs.
* This whole program has been a great chance for me to remember what works. I keep playing "Field on Fire" during the Dealer's Choice day because the lyrics work so well. "I'm going back, of course I am, as if I ever had a choice, back to what I really was, on the inside". As much as I CAN do Deep Water 100%, I do better with a weekly cheat meal, not for the sake of keeping me sane, balanced or on point, but my body just plain does better with it. Mat pulls are what make my deadlift strong: I don't need full ROM all the time. They also beat me up less. I am immune to caffeine and shouldn't limit myself. Meat is amazing. These are all things I "knew" and tried to convince myself otherwise. It's good to rediscover myself.
* Managed to get in another 300 push ups, 200 bodyweight squats, some gripper work and a run up some flights of stairs at work. I'm "activity seeking" these days.
* Snapped a before/after photo. On the left is me at the end of Super Squats, fully loaded on glycogen, on the right is me currently at a most depleted state, 13.5lb difference in 43 days
Friday, April 14, 2023
Training Log: Entry 2738
AM WORKOUT (0345 natural wake up) Semi-Fasted: 1 scoop of Metabolic Drive at 0045
2 mile forced march 200 bodyweight squats in 5:30 50 more bodyweight squats while waiting for shower to warm up
Notes:
* I got 5 hours of sleep leading into this. I’m in an interesting state where I’m constantly exhausted yet I can turn in insane performances on the training. This was an outstanding day and I left it all out there on so many exercises. Really appreciated my ability to dig on those mat pulls and that set of belt squats. Both took a chunk out of my soul. My hip felt outstanding on the mat pulls: just a slight amount of pain breaking the weight off at the start. Legs were absolutely blown up after the squats. The blown out blood vessel report post training was a solid testament to effort put in.
* I really appreciate Jamie’s genius with this day. It’s been an outstanding outlet for all those things I tend to sneak into training when left to my own devices, and has resulted in me creating a very brutal training day. It’s cool how it’s pretty much a “single set” theme. Shows what I gravitate toward.
* I really like those DB benches. Just keep churning out reps. Very solid pump.
* The “forced march” was definitely more run than march today, but I am really pleased that I managed to get in my 2 miles OUTSIDE for the majority of this week. I thought for sure I’d have to break protocol and do walking inside the office to make it all work. Whole lotta getting to yes. In that regard, getting those 200 bodyweight squats in at the end was BRTUAL, but it’s what needs to get done.
* Good chance I’ll be working through the weekend as well, but the literal heavy lifting is done. Will have to figure out how the Rampage is gonna work. I am just stupid lean these days. I’m flat right now, but so lean that even while flat I’m carving out a solid physique.
* I just realized how on point my outfit was for today. SO much urban camo, haha.
PM
Got in 50 squats and 300 push ups at work. Still appreciate the genius of the daily requirement here. When I started, this murdered me, and now I just plow through it.
Thursday, April 13, 2023
Training Log: Entry 2737
AM WORKOUT (0345 Natural Wakeup) Semi-fasted: 1 scoop of Metabolic Drive at 0030
**PLAGUE OF STRENGTH’S “FAMINE” WORKOUT** Week 2, Workout 4 (Workout 5 of the program, days out of order due to schedule)
Explosive axle row/Front squat to straps superset 1x2x316/3x2-3x296 for rows 6x4x275 for front squats (most sets were 3+1 due to bar slipping) 1:50 rest starting at end of row set for those first 4 sets, then 1:50 rest between sets for remaining front squats
T-bar row/Hanging leg raise superset (1:20 between sets of rows) 4x20x85 2x20x70 w/triple dropset (60-35-10) 5xAMRAP leg raise
15 minutes of NG chins 100 total (ran slightly over time to accomplish)
* I am flat out exhausted. There could be no better time for me to be running this protocol. 12s are beating me down, calories are low, and I’m running this program straight into the ground with these modifications to shave off time. I didn’t see what you’d call “progress” on this workout compared to last week, but the effort was significantly higher.
* Misloaded the first set of axle rows, which was a blessing, because at first I thought I was just stupidly fatigued. Dropping it from 316 to 296 made it feel much better. Unintentional over-warm. Running that superset with the front squats was stupidly intense. I bugged my right hip on a few of those lockouts, so I need to watch out for that. I’ll see how nice it plays tomorrow for my mat pulls.
* Perhaps the solution would be to do SSB front squats if I’m hard set on supersets. Something with a higher potential for success. I was dealing with bar slippage quite a bit on this one. Something to think about. But again; I’ll celebrate the effort here.
* Really tried to focus on getting a good squeeze on those rows. I ended up breaking out the straps so I’d have some grip left in me when it came time for the 15 minutes of chins. I had nothing in me for those hanging leg raises.
* Was less strict about rest times with the chins and used the downtime to set up the gym for tomorrow. Still working around those 12s. 100 total was worthwhile. Stuck with NG this entire time compared to last week, primarily because it gave me a great chance of success.
* Was just flat out running out of time, so called an audible on the calf raises, but as you can see in the video I still achieved some significant pain PRs.
* The forced march was far more intense than previous days to be able to squeeze everything in. I’m really proud of myself for just how much getting to yes I’ve managed today already. I got the push ups knocked out waiting for my shower to warm-up, and I’m already 100 squats deep. The extra bodyweight work is a touch of genius from Jamie. The first few days it was exhausting, and now I’m super acclimated to it, and my upper body and quads are positively reflecting the work.
