Training Log: Entry 3170

AM WORKOUT (0415 wake up via dog, snoozed for 4 minutes)

**5/3/1 BUILDING THE MONOLITH** Week 2, Workout 3 

SUPERSET (dead-bench)

Low handle trap bar pulls

5x175

5x275

5x325

3x5x365

Axle bench press

5xAxle

5x161

5x186

5x5x211

KB rows (short rest)

2x15x40kg

12x40kg

2x10x40kg

Poundstone curls

100xAxle (82 without stopping)

Finished within 48 mins

Extra work

3x10 Standing Ab Wheel

Neck harness

Lateral raise dropset

20 GHRs

50 KB swings w/47.5lb bell

Breakfast

1.5 mile walk w/dog (no vest)

Notes:

* It’s still amazing how awful the low handle feels.  My right knee feels a little dorked up from the final set.  Was trying to push rep speed a little bit today, since it was the lighter week.

* Got a solid pump on the rows.  It’s bitter medicine: I feel better when I take it.

* Figure I’ll keep the weight the same on the curls and just push to get as many reps as possible without stopping until I can clear the full 100.  Solid bicep pump

* Woke up a little earlier, so I got in a little more assistance work.  Happy with the choices I made.

* Able to get in more of a walk this morning with the dog.  She’s staying in good shape.  

* Along with getting that stripe in Tang Soo Do last night, it was just a good class in general.  I was complimented on my kicks, primarily because we were hitting pads and I was really able to come out with that.  Hitting air isn’t the same.  I imagine a part of it too is just not being completely beat to hell from lifting allowed my hips to open up a little.

* Our favorite local BBQ spot is doing a food truck here at work, so my lunch is going to be that today.  That said, for anyone curious, that brisket I made is absolutely phenomenal, I’ve been eating it all week and I can’t wait to make another one.  I’m gonna try my hand at a non-corned beef one sometime and see how it turns out.  I like the corned beef ones (without the seasoning) just because they’re pre-cut and “reasonable” sized, but I’ve got a bone saw and a vacuum sealer, so a traditional sized brisket shouldn’t be a big deal.

* Mrs hit me with the feedback every dude loves "You're looking bigger"  And then, of course, because that's such a taboo among her gender, she went on "I mean, you know what I mean.  You don't look fatter.  I actually don't think it's possible for you to put on fat."  Not even Valentine's Day and she already knows exactly what to say.

 Training Log: Entry 3169

AM WORKOUT (0422 wake up via Valkyrie)

**5/3/1 BUILDING THE MONOLITH** Week 2, Workout 2 (Conditioning) “Middle Aged Mutant Ninja Turtle”

30 minutes of 30 second rounds

* Boxing

* KB swing (47.5lb KB)

* 6 count burpee

* Rope skipping

After that, 15 minutes of EMOM basement suicide springs w/10 prisoner squats and 10 push ups at end

Stair jumps

BREAKFAST

Short walk w/dog while wearing 50lb vest

Notes:

* I am really liking this day.  I’m “remembering” being an athlete.  It’s hard to not lift SOMETHING when I have the chance to do so, but this is just bridging so many gaps and hitting so many marks.  Getting in those swings at least scratches the lifting itch a touch.  

* This is very close to the Devil’s Trinity from Tactical Barbell, but rather than a rest period, I implemented rope skipping.  I’m clumsy enough that I can rest with rope skipping, since I’m often recovering from a failed skip.

* It’s amazing how I feel like I’m punching so fast and then I watch the video and it’s like someone put me in slow-mo.

* Getting in those basement suicides at the end was a good closer.  I wanted to get decently gassed, and got in some good bodyweight work.  Prisoner squats on the daily have been awesome for my mobility.

* Trying to remember to get in jumps when/where I can.  Another big hole in my athletic game.

* Dog got another short walk because I had a med appointment this morning, wherein I got some great results on my vitals.  Once again, keeping in mind I’ve been eating a practically all meat diet with a LOT of salt.

* Tang Soo Do is on the schedule for later tonight.

EDIT: This was way too awesome not to steal.  Totally satisfies so many nerd quotas

 Training Log: Entry 3168

AM WORKOUT (0420 wake up via alarm)

**5/3/1 BUILDING THE MONOLITH** Week 2, Workout 1

SUPERSET (press-squat)

Axle clean and strict press away

5x113

5x133

5x143

18x113

Buffalo bar Squat

5xBar

5x155

5x205

5x245

SUPERSET (squat-pull) short rests

Buffalo bar Squat

5x5x275

Band pull apart

5x20

Chins and dips circuit

Started w/10 chins and 20 dips, then 2-3-5/4-6-10 until total of 100 chins and 200 dips

Time: 51 mins

10 minutes of extra work

3x10 standing ab wheel

50x180lb reverse hyper

1x12 GHRs

BREAKFAST

Very short walk w/dog

Notes:

* Goal for today was to move quick, since the weights were light.  Very short rests on those squats.  I’m still not squatting very quick, but I attribute that to the early morning stiffness.  

* Solid pump from the chins and dips.

* Happy with the assistance exercises I chose with the extra time.  Prioritizing what matters.

* Had an enjoyable carb up meal last night of a grilled cheese and bacon sandwich on homemade sourdough.  Jarlsburg swiss and Applegate no sugar added bacon.  A few tater tots as well, and 3 of my wife’s cookies, with some local honey smeared on it and some fairlife skim for dunking and drinking.  A little light on carbs and calories, but I’ve been eating big in general.

 Training Log: Entry 3167

WEEKEND UPDATE

SATURDAY

My kid woke us up at 0600 with the most famous childhood phrase "I just threw up", so I've been keeping it low energy for the most part.  Got in the mat pulls while they took a nap, getting in my push ups and squats, and just eating well and being on dad mode.  My Valkyrie got to Tang Soo Do today and won her bracket in sparring, so there's a good chance the trophy is coming home.

Some training 

(5) Mat pulls
14+4+4x405

Food

1lb of ground lamb, 1lb ground venison and 1lb of ground rib fingers (beef) mixed with 1 pasture egg and some Redmond salt, placed in my "meatball master" for meal prep

No idea what the context is here but I love it.  Juggernaut, Hulk and Hercules

SUNDAY

Great day for food. Chicken thighs 99 cents a pound, so I got 10lbs, cooked up a few for work and vacuum sealed the rest. 20 minutes in an air fryer at 390 with spray duck fat and redmonds salt.

And then I made my first ever brisket, which is going to upset a lot of Texans, because I made it in a pressure cooker and and an air fryer.

                                        

3.5lb "corned beef" brisket from Costco. Didn't use the seasoning pack, just some Redmonds salt. 1/2 cup of water and tsp of liquid smoke, 55 minutes in the pressure cooker, take it out, pat dry, spray with spray duck fat, 10 min in air fryer at 350, let rest for 10 min. Perfect meal prep.

Oh yeah, I train too. Here is axle grace

 Training Log: Entry 3166

AM WORKOUT (0420 wake up via alarm)

**5/3/1 BUILDING THE MONOLITH** Week 1, Workout 5

GIANT SETS (Press-squat-chin)

Axle clean and strict press away

5x5x123

Buffalo Bar Squat

5xBar

5x195

5x225

5x260

5x290

Weighted NG chins

5x5x30

GIANT SETS (press-shrug-pull)

Axle clean and strict press away

5x5x123

Axle shrug against short average bands

4x25

Band pull aparts

4x25

Buffalo Bar Squat widowmaker

**101**x145lbs

Done in 48 minutes

OFF CAMERA

3 sets of standing ab wheel

40 reps of neck harness

Lateral raise dropset

Notes:

* It’s pretty crazy how fast this one went.  Before the widowmaker, I was at like 36 minutes, and had I run it as a legit 20 rep set, it would have been over in under 40. Really found a working combination, and wanted to have a pretty solid upper back burner with the way I stacked the assistance work at the end.  Weighted chins at that point would have been a better call, but the set-up of the shrugs in the cage limit my ability to do weighted chins in that spot.

* It’s always interesting how the same weight I can squat 5x5 for on Monday feels so heavy on Friday with BtM.  Jim is a programming sorcerer.

* The shrugs against bands are just such a money play.  Much quicker to set up and take down compared to plates, and the burn is real.  

* How about that for a widowmaker?  In truth, I could have kept going, as evident by my rack and not total collapse when it was over, but at one point you just wonder what is the value added.  101 AFTER a full workout is pretty ridiculous.

* In the realm of TMI, it would appear that eating essentially a loaf of sourdough bread on Sunday has had disastrous impacts on my digestive tract.  As in, googling things like “how do you clear a bowel obstruction without surgery” or contemplating just how much blood loss from a hemorrhoid one can experience before they need to get a transfusion.  I am thankfully, as of yesterday, not going to die, but in turn this morning my ability to brace was slightly compromised due to pain.

* Had more Tang Soo Do sparring last night.  I ended up losing in the semi-finals, primarily because kick-checking isn’t a thing in Tang Soo Do and my liberal use of it was considered a point scored by my opponent, but in turn it meant my kid got to advance to the finals and lost by only 1 point, so that was amazing to see.

 Training Log: Entry 3165

AM WORKOUT (0425 wake up via alarm)

**5/3/1 BUILDING THE MONOLITH** Week 1, Workout 4 (conditioning)

75 KB swings w/20kg bell

2 mile walk w/80lb vest (42 minutes at 2.8mph average speed, outside)

17 rounds in 15 minutes of

* 15 prisoner squats

* 10 push ups

5 ab wheel rollouts w/10 second plank at end

Notes:

* I keep falling back in love with BtM, because training was not a priority for me waking up this morning, but whenever I have those kind of mornings a walk is all I want to do, and that's what was on the schedule for today.  I feel like I'm really appreciating 3x a week of lifting allowing me to have more focused conditioning days.  This might carryover after my cruise.

* Hit up the swings at the start just to jump up the heart rate before I threw on the vest.  Once again, a trick from Dan John.  I also just need more swings in my life.

* This was a MUCH better 80lb vest walk than the last time I went on one.  Tried to focus on keeping as brisk a pace as I could, and sought out elevated terrain where possible.  The ice has melted, and now everything is just kind of gross and slushy.  Wore my barefoot shoes, which I think helped.

* I was pretty wiped out once I returned.  That little circuit of squats and push ups was far more exhausting than it should have been.

* All of this was fasted, of course.  Work is still crazy, so no post breakfast walking.  Which, in turn, I'm glad I could get in a walk in the morning instead.

 Training Log: Entry 3164

AM WORKOUT (0423 wake up via alarm)

**5/3/1 BUILDING THE MONOLITH** Week 1, Workout 3 

SUPERSET (pull-bench)

Trap bar lift (low handle)

5x135

5x295

5x345

3x5x385

Axle bench press

5xAxle

5x176

5x206

5x5x226

KB rows (1 min rests)

15x40kg

12x40kg

3x10x40kg

Poundstone curls

100xAxle

OFF CAMERA

10,8 Standing ab wheel

40x180 Reverse hyper

BREAKFAST

Very short walk on the ice (lots of slipping)

Notes:

* It is amazing how awful I am at low handle trap bar pulls (which are really just REAL trap bar pulls compared to high handle).  Built to hinge, not to squat, and this height is like a dead squat from the floor, with zero flex in the bar.  This was definitely the right call for this program, especially with me tacking on my mat pulls at the end of the week to re-groove my barbell pulls.

* Axle bench press wasn’t quite as smooth as what I hoped for on 3s week, but I’m sure a part of that is being pretty detrained from benching.  

* Remembered something Dan John said about rows: “try to pause with your thumb against your pec”.  It’s a good guideline for making sure you’re actually getting the benefit of the row.  Really tried to go VERY bodybuilder on these, because I’ve been slacking on rows and they build big backs.

* Pleased with myself for prioritizing abs and lower back with the little bit of freetime I had.  Got the whole required workout done in under an hour again, and this was one of the better ways I’ve gone about this one.  Still getting the main work done in one chunk and the assistance in another.

* It was too hazardous to do much walking today.  Tomorrow’s plan is a weighted vest walk, which may become a treadmill walk in turn.

* I continue to get leaner with the more fattier meat I eat as part of this feast.  At first, I considered it simply the magic of the famine and feast at work, but while listening to a Podcast this morning (The Road to Carnivore) I heard about a study that observed that, even in individuals that consumed carbohydrates, shifting their fat intake primarily to animal fats resulted in increased leanness.  It operated under a premise that having one’s own bodyfat in a heavily saturated state would result in less bodyfat total.  I’ll need to re-listen to that podcast so I can track down the study itself and see the exact wording/findings, but it was crazy for me to sit there and think “holy crap: THAT’S what is happening”.  It really seems to track with my experience.  I tend to LOSE leanness during the famine, and then, once I introduce the feast, the first few weeks are me getting leaner.  Also seems to make Jamie’s “Apex Predator Diet” make even more sense as well.

* I lost my Dojang Sparring champion title yesterday to my wife.  Wouldn’t have it any other way.  And at least I tooled the senior student prior to that moment.  I channeled my inner Andy Hug and nailed them with an axe-kick.

* It ended up being a good thing I had such a gigantic lunch yesterday, because I worked through dinner.  In truth, I really dig the approach of protein sparing modified fast through the day and one big meal.  Kinda a meathead approach to intermittent fasting.

 Training Log: Entry 3163

AM WORKOUT (0425 wake up via alarm)

**5/3/1 BUILDING THE MONOLITH** Week 1, Day 2 Conditioning “Middle Aged Mutant Ninja Turtle”

30 rounds, EMOM of

* Run up and down basement steps (14 steps up)

* 10 prisoner squats

* 10 push ups

5 minutes of stairs

8 EMOM rounds, alternating between 

* Body Action System boxing (all out effort)

* Rope skipping

Some stair jumps

Notes:

* Wanted to try something different and athletic today.  Always dig stairs/steps, and made use of what I had.  Found out from the Mrs that the noise carries through the house, so this might not get to be an early morning thing in the future, but it was excellent for this morning.

* Got in 300 squats and 300 push ups this way, and toward the end of those 30 minutes I was huffing pretty decent.  The 5 minute chaser at the end was a decent burnout.  I think putting a hard limit of “do X many flights EMOM” would keep me a bit more honest for effort.

* Was good to get back in on the BAS.  I kept the strikes light and fast, since my hands aren’t conditioning for anything hard.

* Actually found a decent rhythm with the rope skipping toward the end.  In general, just really pleased with all the stuff I did today.  This was a solid “remember how to be an athlete” kinda workout, especially finishing with the jumps.  I’m really wanting to capture “Building the Monolith” here.  This isn’t just working out, it’s not just training: I need to build myself back to what I was.  

* Work demands required me to get in early and skip out on more walking, which is exactly why I pivoted to BtM.  Able to get in some solid conditioning on the conditioning days, rather than skipping it/half hearted efforts.  And tonight SHOULD be sparring for Tang Soo Do, so that’s awesome.

* Regarding the workout name: I’m playing up training in a subterranean layer.  Down in the basement, working my conditioning and striking.  Gotta love it.

Lunch before and after

I have to give the story, as written on the flame-free confession thread

I confess that...

* I spent $60 on lunch today, for myself.

* I paid cash, so that my wife would not discover that I spent $60 on lunch for myself, even though I would end up bringing this lunch to go visit her for lunch

* I confess what I spent $60 on was 2 Wagyu beef ribs

* I confess that what you are seeing there is THREE ribs.  ...they gave me an extra rib.  And Napoleon said "never correct your enemy when they are making a mistake"

* I confess that, though I only needed one beef rib (which would have "ONLY" been $30), I bought 2 because I figured I'd never get this opportunity again, meaning I still ONLY intended to eat 2 of them.

* ...but...I confess...

 Training Log: Entry 3162

AM WORKOUT (0425 wake up via alarm)

**5/3/1 BUILDING THE MONOLITY** Week 1, Workout 1

Gonna lay out the workout totals and explain in the notes

Buffalo Bar Squat (high bar close stance no belt)

5xBar

5x195

5x225

5x260

5x5x290

Axle clean/continental and strict press away

5x123

5x143

5x153

14x123

Band pull aparts

100

Chins

100

Dips

200

Time: 53 minutes

(OFF CAMERA)

Standing ab wheel

1x10 w/10 second plank on final rep

BREAKFAST

30 minute walk outside in the snow

Notes:

* It’s good to come back to a classic.  And I keep finding more ways to get it done in under an hour.  I came up with this strategy because I was appreciating Jamie Lewis’ “20 minutes of dips/chins” approach in Famine, noting that it was getting me a really solid pump, so I figured rather than trying to sneak the reps in through the workout, I’d hit them at the end.  Listening to Jim on his Friday Q&As, I’m getting a better understanding of 5/3/1.  The main work is supposed to be more “Easy Strength”-ish: own the reps, put them out strong and fast.  The assistance work is where we grind and build muscle.  So I prioritized the mainwork at the start, got in strong reps, and then smashed the assistance work.  Only exception was the pull aparts: I used them as a rest between the squats.  

* To lay it out in more plain language: I supersetted the squats and presses, doing all my squat warm-ups with my press worksets.  Once the press was done, it was time for squat 5x5, so I did my pull aparts there for 5x20.  Once that was done, I went right into chins and dips, initially doing rounds of 5 chins and 10 dips until I got to 50, then I did 2-4 and 3-6 chin to dip until I got to 80, then 2-4 chin to dip until I got to 100 chins/200 dips.  Great pump.

* Guts are a bit swollen from the carb up last night.  But it’s the right way forward.  It’s a period of feasting, and I’ve been analyzing my strategies leading up to this.  I’ve been playing around too much with a method that was already giving me success, and I need to go back to what worked.  I was doing really substantial carb ups before, and had moved away from that.  There is an x-factor wherein I was taking in about a gram of caffeine a day as well, which I do NOT intend to return to, but I still feel like there is room for a bit more carbs on the carb ups.  Carbs are magic, as always.

* Went for a quicker walk today.  Had to get to work a little earlier than usual.

* Those squats felt better than I expected.  I imagine Jim’s warm-up to them is to thank for that.  My back is a little tender from all the continental from yesterday.

 Training Log: Entry 3161

Training 

Grace and Komrade Fran EMOM alternate, then 5 rounds of Cindy, then I went for a 40 minute walk.

Breakfast 

On bottom are 2 omletes made with pasture raised eggs and grassfed ghee, filled with venison, bison, ham and grassfed cheddar and swiss, topped with grassfed sour cream and some pork rinds. Beef bacon, no sugar chicken sausages and ham on the side, and a mug full of bone broth with some electrolytes. I intend to have 2 more meals today.

Dinner (carb up)

Hollowed out homemade sourdough boat filled with some homemade bison spaghetti sauce, topped with Jalsburg swiss and 2 sunny side up pasture raised eggs

My Mrs. made me both of those meals.  I am a lucky man.

Once again, I'm deviating from the OG plan, primarily because Building the Monolith is exciting me, and I've learned to do the training that excites me.  3 days of lifting and 2-3 days of conditioning should answer the mail.  I'm noticing I'm not quite as lean as I was in the summer, and that's primarily because I'm not walking 5-6 miles a day like I was then.  I imagine that's going to take some doing to get back to, but I would like to get some more miles in as the winter warms up ever so much.  But until then, I'm embracing the bigness.  I'm not as lean, but I'm filling out shirts again, pulling hard, and seeing my strength go.

Deviations for BtM will be use of the trap bar for deads during the prescribed workout while I continue ROM progression mat pulls on weekends.  I've got a good thing going there.  Prowler is most likely going to be a no-sale, but I'm thinking of getting back to hitting the Body Action System.  Still wanna get in the weighted vest walks, and use my rower as well.

 Training Log: Entry 3160

Lotta good living and eating today. Here was some training

Was supposed to be 10 minutes, but my phone never started.  

AMRAP of

15 prisoner squats

10 push ups

Keg to shoulder carry

 Training Log: Entry 3159

AM WORKOUT (0425 wake up via alarm)

1+ hour of shoveling snow

Notes:

* Got hit by a “winter squall” yesterday that accumulated quite a bit of snowfall.  Work and school were still game on, and we’re looking at record level cold today, so got out early and tackled the driveway.  It was good enough work for the day.  I’m going to try to get in some mat pulls later just to get in some heavy moving, but if that falls apart it’s fine.  Chaos remains the plan.

* In that regard, after this block of Pestilence, I’ll have 6 weeks until my cruise (technically 49 days as of today).  Original plan was to do Feast and then Famine again, but Building the Monolith is really calling to me.  Primarily because this week has shown me that trying to lift 4-5 times a week is becoming difficult in the winter months, but cutting the lifting to 3x a week and allowing for 3x a week of conditioning would be far more viable.  And sure, I could also make Easy Strength fit well, but given I’ll be feasting, I want to train in a manner that would best suit that.

PM WORKOUT (1845)

**PESTILENCE** Week 2, Day 4-"Dealer's Choice"

(6) Mat Pulls

14+4+5x405

Notes:

* It's like I remember how to pull again.  This was a 3 rep PR on the first set compared to last week, with a longer ROM.  Was really able to  put in the effort I used to be able to generate.  And I did this immediately after getting home from getting some Panda Express for dinner.  Didn't bother changing or coming inside: just set up and pulled.  Which is also why I was trying not to puke on a few of those reps.  Just felt awesome to be able to be "me" again on these.

 Training Log: Entry 3158

AM WORKOUT (0424 natural wake up)

**PESTILENCE** Week 2, Day 3

GIANT SET (Squat-row-abs)

Buffalo Bar Squat

4x3x305

50x160

Viking row

6x20x75

Standing ab wheel

5x7

SUPERSET (quads-calves)

Calf raise

5x5x365

Reverse hyper leg extensions

3x25x110

BREAKFAST

Very brisk 2 mile walk through snow and ice (no dog)

Notes:

* Training motivation is low as I enter the final phases of the famine, which tracks perfectly.  I’m technically running this one a few days longer than 2 weeks, as I started it Wed 2 weeks ago upon my return from my cruise, but the feasting was so substantial it seemed warranted.  I’m actually going to end up cutting a day out of the protocol (bench and dips) simply because of how the holiday schedule shook out, but in turn I’m proud of myself for prioritizing the Pendlay row day, as that’s absolutely NOT my jam.

* The first squat in each set was rough.  My right hip is being a little buggy, which I find tends to track once I start doing deads/mat pulls again.  You can see how tender I am treating it on the walk outs, particularly when I walk the squat BACK in.   But the set of 50 was like butter: absolutely smooth on the reps, hitting crazy rock bottom depth.  Once again: 50 wasn’t my limit, but it was “good enough” for today, and a 5lb PR from last week.  

* Hit a new gear on the rows today.  Really felt the back coming into play.

* Scrapped the GHRs due to time.  I can get some in later today.

* Was really pushing the pace on the walk this morning.  If the dog can’t join me, I figure I can make it brisk.  May actually try some heavy hands next time.

* Supposed to have Tang Soo Do tonight, assuming we don’t get snowed out.

* For those that are curious: Red Robin’s Whiskey River Ribs are just kinda ok.  I’m fairly certain they are slow cooked/pressure cooked rather than smoked, and they have a somewhat weird bone assortment to them.  I got them without sauce, of course, but there was still a pretty solid river of fluid/grease on them mixed with the rub that created an illusion of sauce.  All that said, one of the best things about ribs is that even when ribs are bad, they’re still pretty good.  Also, I pulled an ace move of getting a side salad for my side, swapped out the shredded cheddar with blue cheese crumbles, asked for the crumbles on the side and then just ate those as my side.  They even gave me a free side of burnt ends, because I asked if I could get the “burnt end fries” appetizer without the fries.  I was willing to pay full price, but they just brought me out some burnt ends and called it square.  Clutch.  I legit enjoy the negotiation of going out to eat these days.  SO many places are willing to work with me.

 Training Log: Entry 3157

AM WORKOUT (0520 wake up via spouse’s alarm)

**PESTILENCE** Week 2, Workout 2

22 rounds of Cindy in 23 minutes, 7 minute PR from previous attempt

Reminder: Cindy is 15 squats-10 push ups-5 chins

Breakfast

2 mile brisk walk in the snow and ice (no dog)

Notes: 

* Original plan was to get in the squat workout this morning.  20 minutes before my alarm went off, my wife rolled over in her sleep and put her arm around me.  I shut off my alarm and stayed in bed until her alarm went off.  That’s a life PR.  The sick me never would have made that decision.  This is one of the biggest signs of healing I’ve seen, and I am so happy for it.  I had someone on reddit claim that I have had declines in fitness across all measurable levels, and it just makes me chuckle.  We have to appreciate what REAL fitness looks like.

* And in THAT regard, I also shaved off near 7 minutes from my previous time.  I even made sure to get in the extra 15 squats I did last time.  Because I slept in, I didn’t do the full “30 minutes of non-stop moving” that Jamie prescribes, but I figured going for a time PR met the mark.  I was blazing through this workout with quite a bit of renewed vigor.

* The walk was good.  I was contemplating just walking up and down my basement steps, since our neighborhood hasn’t been good about clearing snow off the sidewalks, but I was listening to Dan John’s podcast yesterday and he was specifically talking about the benefits of walking outside in the winter time (in Utah, but good enough for here), and Jamie of course says to walk outside no matter what, and ideally on uneven terrain, so I threw on my barefeet and got to it.  Went without the vest, just in case I hit a patch of ice (which I did), but picked up the pace to compensate.

* Really just in a great place these days.  We’re going out to Red Robin tonight to support a fundraiser for my kid’s school, so that’ll be cool.  Might get in some quick playtime with the kiddo for a little extra physical activity.

Training Log: Entry 3156

AM WORKOUT (0545 wake up via spouse’s alarm)

**PESTILENCE** Week 2, Day 1

GIANT SET CIRCUIT (press-incline-viking-dip-abs)

Axle continental and strict press away

5x161

4x161

2x3x161

Incline bench

3x6x135

4x135

12x135

11x135

Viking press

4xAMRAP (8-10)

2xAMRAP w/triple dropset

Weighted dips

5x105

3x105

2x4x105

Standing ab wheel

5x7

Poundstone Curls

100xAxle

Overhead tricep extensions

100xAxle

Notes:

* School was canx for the kiddo due to cold, so I didn’t need to get up as early as usual.  Slept until my wife’s alarm went off and managed to get in the lifting and normal morning routine, so that’s a win.  Tabled the walk, push ups and squats.  I SHOULD have Tang Soo Do tonight, and if so that’ll be my extra activity for the day.  It’s been canx a lot recently due to the weather, but chaos remains the plan.

* Speaking of cold: biggest x-factor in this workout was my hands kept going numb from the cold metal.  You can see me trying to warm them up after each giant set, primarily because trying to continental an axle with number hands is REALLY stupid.  I managed progress all around this workout, so that’s outstanding.  I was also exhausted by the time each circuit was done, so also a win.

* Still dealing with the remnants of whatever bug I caught.  I’m imagining it’s another respiratory infection, based on the very phlegmy cough and having to constantly clear my sinuses.  There’s a chance I’ve become prone to them. But, also, as previously observed: my immune system seems compromised during periods of famine.  And once again, what’s nutty is how my physique will reflect my illness.  I become inflamed when I’m ill, and will lose definition despite low calories.  As the disease clears, the definition returns.  It’s wild having an external barometer of health.

* Slight deviation in the nutritional strategy this week: did the carb load on Sunday, yesterday was pure carnivore with 3 meals, today is the PSMF.  Primarily because we all had the day off yesterday, and I wasn’t going to fast when I could enjoy some meals with the family.  Especially when the Mrs asked “can I make you breakfast this morning?” yesterday.  Yes: yes you can.

 Training Log: Entry 3155

As stated, it's been wild times and will continue.  LOTS of snow/ice shoveling, working hard to get in my 300 push ups and prisoner squats a day, and I got this workout in today

10+5+6x405 mat pulls w/405.  A great day for effort, but since it's currently -30 with windchill my hands kept going numb and I knew it was time to go inside when I was done.

My original plan today was to take the kiddo out to eat and do some laser tag, but it was so cold we were advised "no travel", so instead I made them the biggest goddamn sirloin I had ever seen, which we split alongside some deer steaks and then played DnD for the afternoon.  That was amazing.

I ended tonight with a carb up.  Farmer's casserole and homemade sourdough.  Haven't had one in a LONG time: was definitely due.

Still have a day off tomorrow.  Most likely more shoveling and bodyweight work, then back to the program.

 Training Log: Entry 3154

AM WORKOUT (0550 wake up via spouses alarm)

**PESTILENCE** Week 1, Workout 5 (part 1)

105 chins in 20 minutes

300 prisoner squats in 12

LUNCHTIME WORKOUT

**PESTILENCE** Week 1, Workout 5 (part 2)

https://youtu.be/EfXbDvpZY-I

GIANT SETS (squat-row-abs)

SSB front squats

6x4x225

Pendlay rows

3x7x205

1x4x205

Ab wheel

5x6

SUPERSET (rows-calves)

Band row

6x20, triple dropset on last 2 sets

SSB calf raise

5x25x135

And then 2.5 hours of shoveling snow

I am feeling beat to hell, but actually felt really great after that lunchtime workout, and my sinuses are cleared out after 2.5 hours of shoveling snow in below 0 temps.  The SSB squats felt strong, and I dropped the weight on the Pendlay rows so I could get some decent reps out of them vs my usual crapshow.  Originally was only going to do the giant set, but talked myself into getting the whole workout done.

After that 2.5 hours of shoveling, I treated myself to an awesome meal of 2 sunny side up eggs and about 3/4lb of venison meatballs with some swiss cheese on top.

 Training Log: Entry 3153

AM WORKOUT (0425 wake up via alarm)

**PESTILENCE** Week 1, Workout 4

GIANT SETS (bench-press-abs)

Axle bench press

3x251

3x2x251

Buffalo bar Behind the neck press (2 second pause at lockout)

6xAMRAPx72lbs

Standing ab wheel

5x6

Dips

280 in 20 minutes, 300 total

Fat grip concentration curl

5x20x10lbs

Continue fasting, shovel snow for 55 minutes, call it my walk for the day

Notes:

* You can hear/see how much I’m coughing during this workout.  I am FEELING better than before but sounding much worse.  Body is trying very hard to purge all this out of me.  Got in the way a bit.

* Haven’t benched in a while, and my abs are absolutely torn to shreds from a combination of re-introducing the ab wheel, all the coughing and the snow shoveling.  In turn, benching REALLY sucked, and I had a hard time getting my whole body tight.  I went lighter than I thought I should and it ended up still being pretty heavy. 

* Buffalo bar BtN pressing is pretty clutch.  Can get in REALLY full ROM but spare the shoulders.  I also dig how thick and solid the Ironmind buffalo bar is in general.  

* Got a great pump from the dips.  Whole upper body is sore from trying to be compliant with the daily push ups, and this was a good reminder.  In that regard, I’m going to count 300 dips as 300 push ups today.  And, of course, I had to break protocol and go beyond 20 minutes to get in that 300 total.

* Really focused on getting a bicep cramp on those concentration curls.  

* We’re supposed to keep getting snow this weekend, so that’s going to be my low intensity physical activity while walking is a no-go.

 Training Log: Entry 3152

AM WORKOUT (0425 wake up via alarm)

**PESTILENCE** Week 1, Workout 3

GIANT SET (squat-row-ab)

Buffalo Bar Squat

4x3x295

1x50x155

Viking row

6x20x60lbs

Standing ab wheel

5x6

SUPERSET (calves-quads)

Calf raise

5x5x355

Reverse hyper Leg extensions

3x25x90lbs

GHRs (off camera)

3xAMRAP (15-12-12)

BREAKFAST

2 mile walk (no dog, too snowy/icy)

Notes:

* Yesterday, I got in another round of shoveling and the remainder of my push ups.  In turn, this morning I woke up and this was so not on my list of things to do.  I am dealing with a minor annoying cold, which I need to recognize that I seem to get some sort of small illness every time I enter a famine.  Reduced calories and fats can very likely be compromising my immune system.  And I know that, at the end of a famine, my training motivation is totally shot.  This one is unique, since I started it upon my return from my cruise last week, so I’m already 7 days in while only being 3 days into the training.  What motivated me was the thought that, if I got through the training this morning, it’d mean I’d get to have the evening with my wife and kid.

* Getting out of my own head on the squats, the weight is low for heavy triples, but I’m squatting in probably the least mechanically advantageous manner I possibly can.  Stance is narrow, bar is high, knees are forward, depth is rock bottom, and I’m not wearing a belt.  If I can get stronger from here, I can be REALLY strong when I need to be.  That 50 repper was hard to rack, knowing that, if I rested more, I was sure I could pump out even more reps, but eventually I had to wonder when the juice was worth the squeeze.  As you can see with the stumbling about after the fact, it still hit hard enough.

* Re-learning how to calf raise, and it was good to get back to GHRs.  Walk this morning was brutal with the cold, ice and snow.  Good to get out in those elements.

* Tang Soo Do was canceled last night due to weather.  Next class will be tomorrow.

 Training Log: Entry 3151

AM WORKOUT (0513 wake up via dog, slept in due to another snow day)

**PESTILENCE** Week 1, Day 2

30 minutes of "Cindy" (15 prisoner squats, 10 push ups, 5 chins)

22 rounds completed, ran out of time after 15 squats from 23 round

Got in 30 push ups to total 250

Shovel snow for 1 hour, then breakfast

Notes:

* The storm continues, thus Chaos is the plan.  I switched the order of days and did day 3 of Famine for day 2.  We had delayed reporting for work and I saw no need to get up stupid early at that point, so slept in and went with the shorter workout, which timed out perfect, for as I finished my final push up my wife came into the garage to start shoveling the driveway, so I threw on my coat and joined her.  Gonna count the shoveling toward my walk, and I'm already 300 squats and 250 push ups into today.  Good start.

* On that note, yesterday I got in 300 squats and 75 push ups, along with a 2+ mile weighted vest walk on top of my other training.  Doing my best to comply with the full demands, but not going to kill myself over it.

* Supposed to have Tang Soo Do tonight, but we'll see what the weather has to say about that.

* 30 minutes of Cindy is pretty solid.  The chins were falling off at the end there.  If I allowed myself to kip it'd be totally viable.  But getting 20 rounds is getting in all the bodyweight work from Murph, so that's pretty cool. 

 Training Log: Entry 3150

AM WORKOUT (0545 wake up via spouse's alarm)

**PESTILENCE** Week 1, Day 1

GIANT SET (axle-incline-viking-dips-abs)

Axle continental and strict press away
5x161
2x4x161
3x161

Incline bench
6x155
3x6x135
2xAMRAPx135

Viking press
4xAMRAP
2xAMRAP w/triple dropset

Weighted dips
3x105
2x105
2x3x105

Ab wheel rollout
10,8,6,4,4

Poundstone curls
100xAxle

Overhead tricep extensons

100xAxle

Notes:

* This is a heavily modified "Famine" from Plague of Strength, so I saw fit to give it a homage/tribute name vs a cover.  I slept late, as work was canx due to snow, and, in turn, I cut time where I could in the workout so I could recover my morning.  No walk this morning, as I plan to be shoveling a LOT of snow later.

* I really like how this went.  It was absolutely exhausting for all of my pushing muscles, and I got a crazy arm pump at the end.  Jamie's RX of 15 minutes of curls and extensions never really did it for me, but he encourages experimentation, and this was absolutely what I needed.

* Since this is a 2 week program done under a big deficit, I'm not too concerned with chasing PRs: just wanna put in max effort.

 Training Log: Entry 3149

Weekend is going awesome, eating well and did another version of the EMOM alternating axle Grace and Fran, this time with kettlebells.  Makes it much more viable

Went to a new place for lunch called Cheeseburgers Omaha.  First time having a smash burger.  Had a funny convo with the cashier.

"I wanna do the build your own burger, no cheese, add 3 extra patties"

"Gotcha, triple hamburger"

"No no, I wanna add 3 EXTRA patties"

"Yeah, no, I get you dude.  It comes with one patty already, so we'll add 2 to make it a triple" he holds up his hand to show me a 3

I hold up four fingers "I want FOUR patties total"

pregnant pause

"...Oh"

"What can I say: I'm a hungry dude"

And it was yummy.  Knife and fork of course.

 Training Log: Entry 3148

AM WORKOUT (0520 wake up via spouse’s alarm)

10 minutes of burpee into keg overhead (34 reps total)

BREAKFAST

50lb weighted vest walk w/dog

Notes:

* Still just playing it as I go for now.  “Program starts Monday”, as cliché as it is, I’m still just in vacation mode, and today waking up next to my wife and getting in a quick workout took priority over waking up earlier for a longer one.  I also need to ease myself back into lifting a little after time away from the weights.  I can feel how sore I am.  I’m just gonna note that I’m also feeling extremely psychotic these days and considering Deep Water in place of Feast and Famine, with the limiting factor being that I won’t have the full 12 weeks to run Beginner and Intermediate, but I think this really speaks to how beneficial that deload was.  I was experiencing some severe training burnout, and now I want to REALLY drill down into training.  Good place to be in.

* In full disclosure, my original plan was to burpee OVER the keg each rep, but it looked like a bridge too far when it came time to do the jump, so I called this audible.  That most likely speaks to how much I need to bring jumps back into my training.  But I at least appreciated level change into a floor to overhead.  Just a classic combo.

* Was good to get in that morning walk again.  

* Tang Soo Do was a decent workout last night.  We had 3 bags set up, and would run from one to the other and perform a technique on it.  Just constant movement.  

* Been doing a pretty hard protein sparing modified fast upon my return from the cruise, totally in “non-martyr” mode.  After 10 days of eating my face off, my appetite is absolutely satiated and I have no real hunger.  I’m basically doing 1 meal a day, with 2 Metabolic Drive feedings and 1 egg whites feeding otherwise (Metabolic Drive in the morning, Egg Whites for “lunch”).  I’m starting to feel my appetite return ever so slightly, but I really feel like I figured out the feast portion of the nutrition this time around.  Feast hard enough and you will welcome the famine.

 Training Log: Entry 3147

AM WORKOUT (0416 natural wake up, snoozed until 0425)

10-9-8-7-6-5-4-3-2-1 of

225lb buffalo bar squat

80lb dip

315lb deadlift

Notes:

* Breaking myself back into lifting after the downtime, figured this would be a solid way to “remember”.  Basically a powerlifting meet, except dips are more awesome than benching.  The transition from the deadlift to the squat is the roughest part.  Also, I was pulling in weightlifting shoes, because I didn’t want to deal with taking shoes off and putting them back on each round, nor did I want to squat flat soled.  Deadlifting in the weightlifters tends to actually feel pretty “right”, I can get more leg drive that way, but it’s also more of a challenge and adds some ROM.

* My lower back has really gone to crap.  It was in agony through this all.  The most obvious issue is I haven’t done any manner of reverse hyper in a LONG time.  My core is strong, sure, but the lower back in particular is not near as bulletproof as it used to be.  My next training phase needs to bring those back, along with GHRs.  Basically, it’s time for some harmony disruption.  I’ve been training what comes naturally for a long time, so now it’s time to be unnatural.

* You can watch me get more and more limber as the workout goes on.  Product of not warming up and training first thing upon waking.  The first round of 10 was effectively the warm-up FOR the workout.  Squatting in particular was feeling more natural toward the end, and I so rarely pull from the floor these days that it was good to get in some reps.  I WAS using my deadlift bar, but the weight was light enough that I didn’t get much of a flex benefit from it.  It was more like just choosing the right tool for the job.

* No walk this morning.  My in-laws depart today, and with that life will get back to a bit more normal.  I have another cruise coming up in 64 days, which will impact plans.  I have a 10 mile run coming up in Apr, and I’m looking at some possible strongman competitions.  The sad reality of the latter is I’ve really just placed myself out of any decent weightclass.  My walk around weight is in the low 170s, and though there is technically a 165lb class, I pretty much never see it at a comp.  181 is effectively a class for dudes that walk around at 200lbs, and though I CAN be that guy, I’m really at a point where I don’t want to be that guy.  Or, more specifically, I don’t want to do what it takes to be that guy.  I’m keeping my eyes open for more martial arts stuff, and we’ll have a local Tang Soo Do tournament this year, although that doesn’t do too much to excite me.  But I suppose it’s a good sign I still want to go compete in something.  But ultimately I wrote all this out to say that my training is going to be dictated by schedule and possibly by upcoming events.  With the cruise in 64 days, I wanna try a similar approach of a hard famine leading up to it and then gigantic rebound/recomp.  Right now, I’m looking at doing a 2 week famine coming back from the cruise, which I’ll officially start on Monday 8 Jan, which would mean 60 days remaining from there.  2 weeks of famine training would give me 46 days.  If I do a 4 week feast after that, then I’ve got 18 days remaining for a famine, which works out pretty decent.  I may just keep it simple and run Jamie’s Famine-Feast-Famine so I can shut off my brain, but perhaps something else will catch the attention of my squirrel brain.

* I have Tang Soo Do tonight.  The schedule has shifted this year: we do Tues and Thurs now vs Tues and Fri.  I like that more.

 Training Log: Entry 3146

Training from this morning: 21-15-9 of 225lb squats and 20kg KB snatch

Some cruise feasting

The Gaston shirt was too perfect, so my wife had to snap a photo.On the plate is 4 steamed eggs, 3 poached (ala eggs Benedict, I tossed the bread), a 2 egg omelet and about 4-5 eggs scrambled, and then that number to the side of me is for my order of 2 sunny side up eggs. And after this plate I got 3 more steamed eggs and another plate of scrambled. (There is also so salmon and trout on the small plate next to it, but we’ll just pretend I was eating Ariel’s friends there)

And here is a post cruise physique update

Alrighty, time to update for real.  This is gonna be stream of consciousness so bear with me.

**Travel Days/Pre-Cruise**

I departed on 26 Dec for my cruise, which left out of Galveston TX on 27 Dec and returned on 2 Jan.  I kicked off the travel day with that set of 85x185lb squats because I’m a psycho and apparently don’t care about being comfortable while flying.  I had a side of steak from a Baja Fresh in an airport for lunch.  Our connecting flight had significant delays and we didn’t get to our hotel until about 2130.  We were on the pier and there were limited food options and we were exhausted, so we hit up a Jimmy Johns and I got a double roastbeef sub with extra roast beef and some provolone cheese, and then a rotisserie chicken and cheddar sub.  Threw out the bread on both and just ate the meat.  Less than ideal, but still “on the plan”.

Next day, woke up, went on a long walk while I waiting for a pharmacy to open to pick up some last minute travel supplies, and during that walk stumbled across a legit burrito shop and got a steak and egg breakfast burrito.  Always an awesome morning when you can get steak and eggs.  Walked around more and eventually boarded the cruise ship, and that’s where all manner of feasting totally kicked off.

**Cruise feasting**

I had a 3 week famine leading up to this, to absolutely and totally prime myself for being able to totally feast.  There was a “practice” feast a few days beforehand at Texas de Brazil, but now I arrived at the “big game”.  I had no intentions of going “off carnivore”, but, in turn, I was NOT denying myself anything.  Meat and eggs are what I genuinely enjoy eating, and there are SO many options for that on a cruise that I was set.  My only “restrictions” were on cheese.  I’d eat it if it came with a meal, but I didn’t go out of my way to acquire it, because it was always available at every meal and the option was there for it, but I know for myself that I can pretty much eat a near unlimited amount of cheese and never really get a satisfying/full feeling from it compared to meat and eggs.

*Feasting highlights*

* The staff eventually grew to understand my voracious appetite, and was more than willing to cater to it.  One of the best quotes from the cruise was a waiter asking me “Mr. Jared, before I bring out dessert, could I interest you in a steak?”  I informed him that he read my mind, and he absolutely COULD interest me in that.  This was at a brunch, at which point I had already consumed a seafood sampler platter (of which he brought me an extra serving of salmon), a ham and cheese frittata, a 3 cheese omelet, an itallian sausage soup, an entrée of veal and an entrée of parmesan crusted chicken.  And prior to this brunch, I DID have breakfast.  On a different day’s dinner, the waiter brought out an EXTRA rack of lamb, after I had already consumed 3 appetizers (escargot, pulled duck leg, and a shrimp and lobster platter…which he brought me a second one of because he felt like one wasn’t enough), French onion soup with gruyere cheese “croutons” (I ordered it just for the croutons), and the aforementioned 1 rack of lamb entrée’ along with a crispy duck breast/leg entrée’.  

* According to my kiddo, I was averaging 21 eggs per breakfast, and that wasn’t ALL I was eating at breakfast: that was just the egg count.  I would also have salmon, trout, and on the day they did steak and eggs, I had 6 sirloin steaks (about 5-6oz each).  I tended to employ butter pretty judiciously on my eggs as well.

* The majority of dinners, I’d have at least 2 of each course (appetizer and entrée), but sometimes triples, and I would finish off whatever my wife/kiddo couldn’t.  I was proud of my kiddo in that regard as well: they went after steaks quite frequently and tried out a bunch of new cuts.

* Lunch was always at the buffet for me, although I’d sometimes make it a “progressive lunch” and do rounds at the buffet and finish off poolside at the burger and shawrma stations.  As a cruising pro, I’d always grab my plate and head STRAIGHT to the carving station first and THEN get to the start of the buffet.  I was able to convince them to give me the drumsticks and thighs whenever they were cutting into a bird, and otherwise wasn’t shy to ask for 3-4 slices at a time of whatever they were carving off of.  Also helped myself to 7 steaks at one lunch alongside a barrage of other meaty goodies (all manner of fish, fowl, pork, lamb, etc).  

* I became pretty skilled at learning where my “too much” point was and knowing to back off from that.  I basically abiding by the principle of “eat until food no longer sounds good”.  There was only one lunch where, after finishing, I felt uncomfortably full and needed to take a nap and let my digestion sort itself out, but even then, by the time dinner rolled around, I was ready to eat again.  But otherwise, I’d walk away from every meal feeling happy and full but not uncomfortable.  There was no binging: I was enjoying every single bite.  And the fattier the cut, the better.

**Cruise physical activity**

* I’d start every morning off with 50 prisoner squats and 50 push ups.  I’d do this by doing 2 rounds of Dan John’s ladder (2-3-5-10), and then finish up with 10 reps of prisoner squat to push up, similar to a burpee.  This was basically just a morning mobility routine, and helped me get loose and limber and “awake” before I headed off to conquer breakfast.

* My wife and I have a rule to NEVER take the elevators on a cruise, so we were always going up and down stairs.  Beyond that, whenever we have downtime, we walk around the ship and explore or walk around on the sundeck and get some Vitamin D.  10k steps was always a goal, and on New Year’s Eve we managed 24k from a combination of walking and dancing.  

* When my wife would shower before our dinners, I’d take it upon myself to get in a 10-15 minute bodyweight workout on our veranda.   This would be more prisoner squats and push ups, but there was also an I-beam that I could do pull ups on.  Which, by the way, my wife has seen me deadlift cars, load stones, press logs, etc, but when I just busted out 8 deadhang pull ups on the I-beam after my morning routine, I turned around and saw her jaw on the floor.  Some things just speak to us on a primal level. 

* I came up with a few winners for workouts.  One was EMOM do 8 squats, 8 push ups and 5 burpees for 10 minutes.  I did another that was 6-6-5 and then 2 pull ups.  Also one where I did 10 tabata rounds of burpees on the 20 and 2 pull ups on the 10, then 10 rounds of prisoner squats or push ups on the 20 and 2 pull ups on the 10, then 5 rounds of burpees/pull ups and 5 rounds of squats/push ups and pull ups.  

* I managed to get to the fitness center twice on the trip.  I had no plans to do so, but in one case the Mrs was needed a nap and the kiddo was away, and in another the wife and kiddo had an activity booked for just the two of them.  For one workout, I took 2 45lb dumbbells and did a circuit of 5 devil presses-5 DB front squats-5 (each arm) alternating DB snatch, then 4s, 3s, down to 1, back up to 5, back down to 1.  The first 2 rounds didn’t seem awful, but at the halfway point I knew I found magic.  The second workout, I did a heavily modified version of Linda, took 2 75lb DBs and did 10 goblet squats with 1 DB, then incline benched for max reps (10 was the goal, but I got 8), then DB SLDL for 10, then 9s, 8s, etc down to 1.  I lowered the incline each round until I was eventually flat benching, and at that point I was able to make the reps match up.  THAT workout was really pretty clutch, although by the time you hit the 4s the magic tends to fade a little.  Probably a Juarez Valley approach would really clinch it.

* Also, I got to swim with dolphins and a manatee, and got to explore some Mayan Ruins.  In the case of the former, we were in the ocean in a pen, so we were getting rocked by the waves the entire time (it was stormy/choppy out).  When it was done, my appetite was through the roof.  There’s definitely something to be said about cold water and waves.

**Takeaways**

* Despite eating my face off, I gained no noticeable fat during my feasting.  I’ve discovered dietary cheat codes.  I know I’m annoying with how much I beat the drum about my nutritional approach, but I genuinely hope others can benefit from it if they decide to try it themselves.  T-Nation has a ton of articles about how you can’t overeat protein and how it won’t lead to fat gain, and I’m definitely feeling that.  And I am more than confident that if anyone ran the numbers, I was taking in over 6k calories a day.  Again, just in eggs alone at breakfast, with 21 eggs, that’s nearly 1.5k calories.  To say nothing of the butter used to cook the eggs, or the extra butter I was throwing on it.

* In regards to the above, I believe that I may be famine-ing too hard and feasting too light in my day to day living.  THIS was a week of REAL feasting, and I absolutely experienced the benefits of it.  As I said, just like my last cruise, right around day 5 my Mrs made the observation of “how can you eat so much and look so good?”  I genuinely feel like I got leaner over this time frame.  Now, that said, I was frequently not LOOKING my leannest, but that was because my stomach was so full of food that it was pushing out, swollen and bloated.  And THAT is the downfall of so many trainees that NEED to eat to gain: they’ll freak out as soon as their abs get blurry and think they’re putting on SO much fat.  If  you’re eating big, your guts are gonna get big.  Now, that said, I CAN see carbs making things even trickier, because you’ll hold onto more water and really get that bloat experience. With me eating just meat and eggs, I was effectively just a bowel movement away from being “lean” again.

* The other benefit of feasting this way?  I am SO over food.  I am absolutely looking forward to this famine.  I enjoyed every meal, don’t get me wrong, but by the end of the cruise I noticed a reduction in intake at meals.  It wasn’t a conscious decision, I wasn’t “reining it in”: I was just satiated.  Being able to his this reset will be great, ESPECIALLY when you consider that my body is so used to taking in 6k calories a day that a sharp reduction will be just the thing to throw it out of equilibrium and trigger some changes.

* I’ll most likely do some commentary on the state of people on the cruise at some point as well, but it’s so weird to be a “fellow glutton” on the cruise while also just shaking my head at the state physical state of humanity.

* Oh yeah, one more nutritional "win": on the way back home, there was a Jack in the Box at the airport, which was awesome.  I had an Ultimate Cheeseburger, no ketchup, ate with a fork and knife.  At my connecting flight, there was a Buffalo Wild Wings of all things, so I had 10 traditional bone in wings, naked, no sauce/rub.  BWWs cooks their wings in beef tallow: how cool is that?

---

Boy could I talk more and more about this, but if there’s no other takeaway, just remember the question “Before I bring out dessert, may I interest you in a steak?”