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I picked a tub of this up today at my local Vitamin Shoppe and it is fantastic. https://www.amazon.com/PEScience-Protein-Supplement-Servings-Chocolate/dp/B00W46C8GW/ref=mp_s_a_1_fkmrnull_1_sspa?crid=3QJXZ3XYBMQLC&keywords=pescience+chocolate+peanut+butter+cup&qid=1555116359&s=gateway&sprefix=pescience+cho&sr=8-1-fkmrnull-spons&psc=1&smid=A36E38UNVDK6DZ

Upper Body Day 2 DE Bench 45x20 95x10 135x10 135+bandx3 165x3 195x3 205x3 215x3 225x3 225x3 225x3 That last set lost steam real quick. OHP 45x20 95x10 115x5 135x5 Next 4 reps were one after the other: 155x1 175x1 195x1 215x1 Reverse Push-ups 3 sets of 8-10 Chain Triceps Skull Crushers 2 chainsx10 4 chainsx8 5 chainsx8 6 chainsx7 Lat Pulldowns+band resistance 110x10 120x8 130x8 140x7 Low Cable Biceps curls on an EZ curl attachment. We went Outer hand positioning first, inner second 3 rounds of 8-10 DB Laterals to finish 20sx6-8 20 minute neighborhood walk. I think I've figured out an approach that should be good for a few months, and might be easier to maintain than 5thSet. It's a return to 5/3/1, though a later variant that I've never done. It's the beyond 5/3/1 template. It's 5/3/1 combined with Joker sets (top working sets+5% for reps), and FSL (first set last, or a backoff set) for an AMRAP. Something like this: SQUAT DAY Training Max450 Warm Up 5 x180 Warm Up 5 x225 Warm Up 3 x270 5 x295 5 x340 5+ x385 Joker Sets of 5 (5%) 5x430 5x475 5x495 AMRAP/FSL295

Penis.

I still think it's a bit premature, but I'm feeling like I've turned the corner. Much better than 2 months ago, sobbing at my wife because I couldn't get a decent night's rest without spasms...

Haven't lifted since Saturday due to anxiety and stomach issues (most likely related). Noon A. Oly Squat Warmup 100x2 No bounce, felt heavy 90x5 No bounce 105x1 No bounce 95x5 No bounce 110x1 No bounce 100x5 No bounce 115x1 105x5 120x1 110x5@9 Notes: I was aggravated with how weak I felt, so I did some heavier singles in between sets to fire up my nervous system. More this afternoon, theoretically.

The only thing I know about fractures is to not make them worse. That will be $400 please. I know nothing about long distance running. Consultation fee: pro bono. So I'll advise you on what my feelings tell me. Anyone who wants to run a long long time has something wrong in the head. Probably bad parenting. So, both of you -- see a shrink, get a brain scan, go to Runners Anonymous. Pay what you can.

You're as jaded as a Californian. We have very astute medical professionals and researchers. Not everyone is a meathead like you.

On from the failure of my previous workout and the pain it has caused me, time for some benching. FWIW, I'm doing 3/5/1 which I feel suits me better Did my usual benching with the duffalo. Got 10 on my final set. It was easy, bench is a bit too low I think but I'm gonna stick with it. BBB like usual. Did some DB floor presses and tricep pushdowns with a straight bar. Good times, nothing too horrible. Gonna do some cardio on the bike in about an hour and a half. It's a 45 min ride for the day so will be around 15-16 miles and ~1000 calories if my garmin is to be trusted.

Things like this app don't really do that, though. All it really does is save you time. There's no value to tracking food intake "The hard way" and sitting down for multiple hours, finding recipes, writing everything out, getting out a calculator and then double checking and then creating a grocery list based on your calculations. You can do this and let it take 20 minutes (if that) and then do something else with those saved hours. Read a book, go for a walk, whatever. This making your food planning easier doesn't make you eat it or not shovel down a few donuts once in a while. So it doesn't take the hard part out of the equation. I use the Five3One pro app when I'm lifting. It calculates everything for me, allows me to track it on my phone and even calculates my training volumes as well as tracks body weight, etc. Hell, it even tells me if it's worthwhile/reasonable to do some joker sets. It's a better way than the hard way of doing it which is to break out a calculator, write everything down in a notebook and then if you want, make excel spreadsheets. But it doesn't go into the gym and make me lift weights. Just saves me 5-10 minutes of writing it down in a notebook every day which translates to 18 hours a year I've gotten back. Just my 2 cents on the matter. Being lazy about everything is a personal issue (one I share) but shouldn't really be blamed on ways technology can make your life better/more efficient.

The nice thing about an app like this is you can input the foods you want to eat, your target macros and calories, and it'll spit out how much of everything to eat. I weigh out things for a living to the point it's like scratching my arm, so that's not a problem for me. I like the confidence I have in knowing exactly what it is I'm using. I feel it gives me control over things and the ability to adapt depending on how things are going. There'll be some prep work up front, whether it's in inputting, building, or finding recipes, putting in the nutritional data for things that don't have it, etc, but once it's done the app is easy to use. It also has an online interface that's more wieldy if you want to test the waters.

Gym A. Panda Pull + Snatch Warmup, 60x(1+1)x2, 61x(1+1)x2, 62x(1+1)x2, 63x(1+1)x2, 64x(1+1)x2 Notes: I was very pleased with these. The last few sets were slow, but felt very solid. I need to work on my speed getting under, but one thing at a time. B. Snatch Pocket Pull (X-1-5-1) Warmup, 90x3x3s C. Front Squat Warmup, 90x5x3s Finished up with some shit for my left shoulder.

Way behind from teh travelz. I skipped session 1 and session 2 was last night instead of Wednesday. WEEK 16- SQUAT REBUILD- INTENSIFICATION- DAY 2 A. Front Squat, full ROM, ramping 5s to top set @ RPE 7-8, controlled tempo. 95X5 135X5 185X5 245X5 RPE 7 B. Deadlift 5 reps 1-0-X-1, reset reps Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again 365X5 RPE 8.5-9 335X5 RPE 7 335X5 RPE 8 335X5 RPE 9 Felt WAY better doing DLs with lower reps. C. Overhead Press 5 reps 1-1-X-1 Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again 185X5 RPE 9.5 165X5 RPE 8.5 165X5 RPE 9 maybe? 160X1....yea, done lol Kicked ass. Yet again. OHP is my bitch lately. D. Wide Grip Pullup 5 reps 1-1-X-1 Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again -So, there's no weight belt at the gym now. I decided to do 3x5 superset with seated face pulldowns 3x15 E. DB Floor Press 15x50x20 Pec didn't hurt during pullups. Probably in the clear. Making really good progress lately.

Heavy squats make heavy squats. Many squats make heavy quads. So squat more and heavier. Hit the leg press afterwards and grind yourself down a little bit more. Also, if your shit-tastic gym has a prowler or sled of some sort, that can be a wonderful quad stimulus, too.

Let's just be optimistic about it. I started getting spasms recently, Sam, and didn't know exactly what the feeling was or how to deal with it. I mean, shiiit. Luckily, hasn't happened for 2 nights but i still made an appointment to discuss it with the doc to prepare for referrals.

Yep. Actually moved the kitchen into what was the dining area so new cabinets, plumbing, electrical, etc. Right now, I am living in my basement because they are refinishing the floors upstairs.

I can't wait to see this phase grind you down. You'll never get to 500+ with light Fsquats, tho...

Yeah, that kind of work wrecks me.

I think the two pieces of advice could go either way. Non-impact swimming (IOW: not running in water, but actual swimming) might be fine. Cycling uses the AT, which is probably why there is a stress fracture, so maybe none of that.

Legs (weighted vest for all) Goblet Squats, Step Ups, Prisoner Squats, Walking Weighted Lunges, GHR

Well, my advice is worth what you paid for it....

Bazinga or whatever you guys say at IBM

Science News Sleep Apnea: Oral appliance could help you (and your partner) sleep better April 16, 2019 Researchers measured a novel treatment for sleep apnea developed at Hiroshima University Hospital with positive results. By measuring patients lying down flat, the researchers stimulated sleep conditions and measured the patient's airways using 3D imaging. The study confirmed that the treatment is effective at opening the airways and warrants further collaboration between dentists and doctors in treatment of sleep apnea. Obstructive sleep apnea is a condition that causes throat muscles to relax and narrows the airways of those affected while they are asleep. Snorting, choking or gasping while sleeping are the indicators of the condition. Usually the sufferers' partner notices before they do! People with mild to moderate sleep apnea experience daily fatigue and a shortened attention span from lack of sleep. Sleep apnea can also have more serious consequences; people have died from very severe forms of the condition. "Your eyes are closed but you're not resting," explains Dr. Cynthia Concepción-Medina, Research Assistant at the Department of Orthodontics at Hiroshima University Hospital who contributed to the study with her colleagues Associate Professor Hiroshi Ueda and Dr. Yu Matsumura. Treatments include a continuous positive airway pressure (CPAP) machine (a mask worn by the patient that delivers air pressure throughout the night) or one-piece oral appliances. The Department of Orthodontics at Hiroshima University Hospital developed an oral appliance to help patients with mild to moderate sleep apnea. This appliance brings the jawbone forward to enlarge the air passageways at the back of their mouth. Each appliance is custom made for each patient and allows jaw movement, so it doesn't affect patient's teeth or change the shape of their face. "This is like when you have to use glasses, you have to wear them every time you want to see properly so [patients] have to wear this appliance every time [they] want to sleep better." according to Dr. Ueda. To further investigate how well the appliance works the research team, led by Dr. Matsumura, scanned a group of patients with mild-to-moderate sleep apnea using Multislice Computed Tomography (MSCT) -- a type of X-ray where the machine rotates around an object, and it takes a picture each time it rotates. This data is then combined to see a 3D object and is a fast and precise method of scanning. Previous research usually measured patients standing up, which does not simulate sleeping conditions. This study (published in Sleep Disorders, 2019) measured the change in airway space of 13 patients lying flat. The team found that the appliance had a positive effect on patients: wearing it almost halved the number of times the patients had sleep apnea episodes during the night and widened their airways to allow easier breathing."I think it's unique research because we are dentists, but we can contribute to improve the [patient's] sleep situation or breathing situation." says Dr. Ueda. This study indicates promising effects of this treatment and the team hopes that they can continue this collaboration between the dental and the medical field. Story Source: Materials provided by Hiroshima University. Note: Content may be edited for style and length. Journal Reference: Yu Matsumura, Hiroshi Ueda, Toshikazu Nagasaki, Cynthia Concepción Medina, Koji Iwai, Kotaro Tanimoto. Multislice Computed Tomography Assessment of Airway Patency Changes Associated with Mandibular Advancement Appliance Therapy in Supine Patients with Obstructive Sleep Apnea. Sleep Disorders, 2019; 2019: 1 DOI: 10.1155/2019/8509820

Yeah, lots of trained distance runners around these parts...

My son got a stress fracture and is LOOKING into what to do. I on the other hand, I'm lazy, so I'm tapping on to the collective for advice.

If you wanted to do that I'd make sure to use something that could allow for sublingual penetration to avoid gut metabolism. I have no idea how solvents affect these things, but they might. On the topic of gut metabolism, I just came across this fine article (I believe citations included): https://www.rxleaf.com/the-ph-level-in-stomach-acid-can-convert-cbd-to-thc I think this all would need to be repeated at the least before we could establish the gut angle as believable, but the part about the acidic conversion of THC to CBD is quite interesting.

It went away finally! Like, completely. I think I'll keep the cable rows on Friday and I don't need the GMs anymore now that I'm squatting heavier so i guess I'll be back on original plan minus the strict rows Friday. I guess I just can't handle that much extra lower back shit because I'm already hinge dominant o whatever else I do.

19/04/16 SQUAT C2W1 SSB SQUAT 285x8,8,8 <-- done ~2-3 mins apart SSB PAUSE SQUAT (5 sec pause per rep) 265x4,4,4 <-- tiny little psoas and hip pain on first set, so I played it a bit safe, RPE 8.5-9 LYING LEG CURLS 80x10,8,6 <-- done ~2 mins apart Rushed today's gym session because I was falling asleep while driving and felt like poo in general. I whiffed my carb intake today. I only just realized after 5pm that the carb difference between the meal I ate out yesterday and the salad I prepared is like 90g, which meant I only had about 25g of carbs between waking and my workout. I know the solution to this, so I will start by at least adding a large serving of fruit preworkout or some honey, or potentially eating a skyr yogurt sometime before 6pm. After the weekend, I intend on subbing in some sandwiches, but I'll need that protein-fortified hazelnut spread first from Amazon. Anyways, workout went well besides the energy issues. I only had my side give me grief during one set. Otherwise I felt pretty good, which is promising. I'm having to be very mindful of my foot positioning as I'm noticing how easy it is for me to flare one side, displacing my hips from the center.

I got the idea for it from the Vertical Diet. I don't follow it, but the combo of rice + burger + other stuff is pretty fantastic.

. Nice paper Nutrition and Athletic Performance Medicine & Science in Sports & Exercise: March 2016 https://journals.lww.com/acsm-msse/Fulltext/2016/03000/Nutrition_and_Athletic_Performance.25.aspx?WT.mc_id=HPxADx20100319xMP . .

That Joker set was concerning. Also, I lost the battle, because those drawers ended up in the trash. The back is good I think. I still have some rib pain, but not like before. So it's at least improving. I do not know if that is due to the injection or just time. I haven't re-injured it, and I seem to be strong enough currently.

19/04/15 OHP C2W1 OHP 95x5 115x5 135x5 145x10,9,7,8 CHINUPS superset FACEPULLS BWx8, +25x7,6,7,6,6 redx5x20 DIPS +35x10,10,8 DB HAMMER CURLS superset DB TRI EXTENSIONS 45x3x12 45x3x12 Huge pump. I was aiming for 8 or 9 reps on the OHP but got excited and smashed a 10 repper. I think I only got 7 on my 3rd because my rest time was terrible, well sub 3 mins, but it's not a big deal either way. Now I'm not liking my form on dips. I might need to revisit BASL (lol) and see if there's anything useful about this in there. BTW I know how to do dips - my issue is diagnosing why mine don't feel right

Okay, you silly bitches. It's next week. I also did a deadlift workout sometime last week but I didn't write it down. My max is somewhere in the mid 200s. I put it in my 5/3/1 app but don't feel like looking either. So today was my second round of squats with the SSB. I still don't feel good with it. I got vides of my first two sets, 155 and 180. In both sets, I am not keeping my torso as upright as I'd like and I"m rounding to a degree. Not as bad as it can be with me but still not good. Anyway, here's the workout. 1. SSB Squats 3x200 for my final set. 2. BBB sets I only hit 9,10 and 8 on the reps and abandoned the last 2 sets. 3. Suspended good mornings with the cambered spider bar 5 sets of 10 with 150 lbs 4. Leg Press 5 sets of 12 with a couple plates/side 5. Rowing for cardio 8 minutes, ~1800 meters Here's the videos of those two I incorrectly uploaded a trash video from a warmup set. So disregard the first video.

Bench Worked up to 230 230x5 260x5 295x9 -seated low row cable@180x10 330x4 -seated low row cable@180x10 230x10 -seated low row cable@180x10 Also supersetted with ass waterfalls in between the rows and bench. It was very nice. I THINK I NEED A POOP TRANSPLANT Triceps Hell Overhand 130x20x2S Underhand 110x20 110x25 because too light Seated Hammer Curls 35x10x3S Standing cable flye 80x10 70x10 60x10

You know, your macro intake was even shitty to me and I give a lot of leeway lol. NOW you're cookin' with gas

WEEK 17- SQUAT REBUILD/INTENSIFICATION- DAY 1 A. High Bar Back Squat, full ROM, Ramp with 5s @ RPE 9-9.5 for top set. Drop 10% and do sets until RPE 8 again. 135X5 185X5 225X5 275X1 300X5 RPE 8 270X5X4 RPE 8 last set Filmed last set. Will post later on IG B. Competition Bench Press, 5 reps 1-1-X-1: Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, use dumbells and allow your arms to drop into a flye and stretch your pecs in that position for 30sec to 1 min (however much you can tolerate) 225x5x5... think I'll just slowly rebuild like this with decent volume  C. Coan Row 5 reps 1-1-X-1: Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, stretch your back out in the power rack for at least 1 minute 335X5 RPE 9 295x5 295x5 RPE 7.5 but Jamie wanted to leave NOW so I guess no more sets for me lol Nice sesh.

This has been some basis of my meals for some time, too. RP Diet, and Vertical Diet would approve.

The RP App tells you when to eat, and what to eat, though it gives you the ability to choose your macro sources. Meal --> Choose PRO source --> MSG "Eat 120g of Top Round steak" I think it's a great setup for people who need the push. I'm not sure I can delve into your psychology here, Mike, though I see what you are getting at...less ventured is less rewarded.

Don't regret it. Be glad you're actually being wiser from your years under the bar instead of...re-tearing your pec or something.

14/04/12 DEADLIFT C2W1 2" BLOCK PULLS 225x5 315x4 405x2 480x3 SPEED DEADLIFT 340x15x1 <-- 20 sec between reps SUSPENDED GOODMORNINGS 215x12,12,10 HANGING VUPS BWx10,10,8 Had a great session today, much better than before. My deadlifts felt very strong and powerful. The only thing I'm upset by is how slowly my grip strength is returning this time around. It's very hard for me to redevelop my grip strength these days for some reason. I might need to apply some direct work to address it, but it's still a little soon to tell. I'll add a post about dieting.

EXTRA WORK (between last 2 days) DB Floor Press Probably 300 reps with 10 and 15lb DBs DB Curls w/BFR Drop sets with the 20lb KB, 15 and 20lb DBs Goblet Squat stretches Bird dogs Hip tilts to wall

I've since tried the vanilla and the strawberry versions of YQ and both are quite good. That said, the stuff really doesn't taste much like yogurt at all. The vanilla tastes vaguely like whipped cream to me and so the fruit flavors are reminiscent of whatever fruit in whipped cream.

WEEK 16- INTENSIFICATION/SQUAT REBUILD- DAY 3 Skipped backdown sets to get back on schedule Monday A. Low Bar Back Squat, controlled tempo, ramping 5 reps @RPE 9.5. Reduce weight 10% and do backoff sets until RPE 9 again. 375x5 RPE 8 Knees feel good but I'm going to work up slowly from here and make sure my quads progress on my other squat variations before I push these. I like the way these look right now and I don't want to get any more PC dominant B. High Bar Goodmorning, 8-12 reps 1-1-X-1 @RPE 7-8 -skipped to get back on schedule C1. Narrow Grip Bench Press, 5 reps, 1-X-1-1 Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, do a flye stretch like you did on Day 1 using dumbbells 185x5x3.... I'll start working these back up by 20lb increments.  C2. Pendlay Row, 5 reps 1-1-X-1 (make most of the eccentric the top portion as you lower it) Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, stretch your back out in the power rack for at least 1 minute -subbing in the following for now. Been getting weird back spasms at night. Cable Row ss/face pull 120x12x3 ss/ 50x12x3 Squats are on track, pec is on track, back pump and now spasms being addressed.

That's what I was thinking. There are a lot of big strong dudes that can't do many pullups lol

Thanks for that thought. I'll give it a shot next week.

Chest Flat Bench, High/Mid/Low Cable Flyes, Incline DB Press, Incline Plate Press, Decline KB Pushups Been buried at work and in the middle of moving my kitchen from one part of the house to the other so my workouts are taking a hit for a few weeks.

Snatches were uuuggggllllyyyy today. C&J was better but I didn't get any vid. My dumb ass wasn't paying any attention, so I had only warmed up with 40kg before it was my turn to lift, and my opener was 65kg. Still got it, though.

Sounds good. I suggest trying them independently first before combining.

Not entirely surprising. Zyrtec is cetirizine which is the major metabolite of hydroxyzine and is sedating enough to be prohibited for pilots to use before flight.

New Biotest Lattetropin XL

Came across these at the supermarket this morning and made some for lunch...pretty good if you like Kraft Mac 'n Cheese. No unusual taste despite the use of gemma protein which typically makes everything taste like peas. Noodles are a tad bit more substantial than the typical Kraft product but all in all, this stuff is decent.