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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.

https://www.bmj.com/content/365/bmj.l1204 5AR inhibitor use associated with a 30% increased risk of developing T2DM.

An elderly friend of mine recently switched from escitalopram (about 4 years of use) to fluoxetine. Overnight her chronic problems with constipation and GERD pain around an esophageal hernia have vanished. She loves being free of abdominal pain for the first time in years.

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.

Penis.

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

Deadlift workout yesterday. Top set was a super heavy (sarcasm) 225 for 8 reps. Felt pretty good, could have gotten 10 but you know, easing into it. No belt for now so Ben will be happy. Trying to make sure everything wrt core bracing is good before I hit heavy weights. BBB, some lat pulldowns and cable crunches.

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.

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...

Yeah, that kind of work wrecks me.

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.

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.

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.

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

Yes, the diet is the game changer. I also think that high protein diets either have something to them that haven't been concretely identified in the literature (though thankfully at least 1 or 2 papers exist supporting the use of ultra high protein diets), or at the very least work for me for whatever reason. Re spoto presses, funny enough, I was doing that, too, back before I first injured my shoulder. I'd also do pause squats back then on warmups to help with dialing in my form.

Ugly greaseball little porker. That's me being insecure.

Strong like bull. Though he has some unfortunate knee valgus that I hope isn't throughout his normal training.

19/04/19 BENCH C2W2 PAUSE BENCH 135x5 185x5 225x5 265x1 285x3,3,4 <-- RPE 10 but nailed it, evenly raised, no helicoptering, either CG SPOTO PRESS 235x6,6 <-- stopped on 6 due to unusual shoulder pain, didnt recurr CGBP 225x10,9 SEATED NAUTILUS ROW superset BAND PULLAPARTS 3PPSx5x12 redx5x20 EZ PREACHER CURLS (stupid bar weighed 35lbs again, not 15lbs...) 80(weight on bar)x6,5,5 INCLINE EZ EXTENSION (35lb bar again) 60x3x12 <-- comparable to 80x3x12 on the normal EZ bar This workout was fucking awesome. I felt like I was on cycle, without being on cycle. Last week I missed reps. This week, I exceed my reps on all of my exercises. It's nuts what lifting on a not-shit diet does. I forgot the feeling, haha

I think anybody who has done research on DNP realizes that it has treatment potential diabesity. Looks like some researchers have started probing: https://www.mdpi.com/2073-4409/8/3/280/htm?fbclid=IwAR1GwZafPQE2AqBR1CugnZenYj_76-9VMpezQWyKTk0dkkY3wyvDk6ewvn4

WEEK 17- INTENSIFICATION/SQUAT REBUILD- DAY 3 A. Low Bar Back Squat, controlled tempo, ramping 5 reps @RPE 9.5. Reduce weight 10% and do backoff sets until RPE 9 again. 385x5 RPE 8.5 345x5x3 B. 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 245x5 RPE 6ish...just being safe on my way back up 225x5x4 C. Band Pullapart ss/band pullover 3x15/15 D. Supine curl+hammer curl 20x15+15x3 I did an extra workout last night for the pec and a little mobility but can't remember the details and don't feel like posting it. 

This kid is 16.

OHP 45x20 95x5 (lots of fatigue, for some reason) 125x5 (barely got this done. weird) 135x5 155x5 175x8 Joker 195x5 CGBP 185x10 205x10x2S 205xAMRAP (x20) Supersetted with reverse pushups 8x3S Lat Pulldowns with a blue band 120x8x3S 100x6 Rolling Triceps Extensions 40x8x3S Superset with: Hammer Curls 40x8x3S Lightweight incline DB flyes 20x10x3S These always hurt me, so on Adam's suggestion, I tried pinching my scaps. While it didn't cause any AC joint pain (or less pain), I can't tell if that's because of the mental distraction and pain of having to concentrate on scapular positioning, and my erectors working overtime to maintain the position.

I saw EnhancedAthlete was sentenced for selling their 'plant food' a few years ago.

Oh, he was just saying what was on his mind haha

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.

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

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

Bazinga or whatever you guys say at IBM

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.

That shit is no joke. I'm throwing my head back into the bar as hard as I can and all I seem to get is incredible upper back pumps and no torso response.

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.

https://magicspoon.com/ I'm intrigued.

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.

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.

Man, megasetting benching and rows with ass waterfalls is pretty ballsy. But seriously, pretty healthy benching all things considered. Back feeling better?

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.

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

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.

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

https://pubs.rsc.org/en/content/articlelanding/2018/fo/c7fo01683b#!divAbstract Abstract Coffee is a widely consumed beverage worldwide and is believed to help prevent the occurrence of various chronic diseases. However, the effect of coffee on skeletal muscle hypertrophy, differentiation and the mechanisms of action responsible have remained unclear. To investigate the effect of coffee on skeletal muscle hypertrophy, mice were fed a normal diet or a normal diet supplemented with 0.3% coffee or 1% coffee. Coffee supplementation was observed to increase skeletal muscle hypertrophy, while simultaneously upregulating protein expression of total MHC, MHC2A, and MHC2B in quadricep muscle. Myostatin expression was also attenuated, and IGF1 was upregulated with subsequent phosphorylation of Akt and mTOR, while AMPK phosphorylation was attenuated. Coffee also increased the grip strength and PGC-1α protein expression, and decreased the expressions of TGF-β and myostatin in tricep muscle. Coffee activated the MKK3/6-p38 pathway and upregulated PGC-1α, which may play a role in promoting myogenic differentiation and myogenin expression in C2C12 cells. These results suggest that coffee increases skeletal muscle function and hypertrophy by regulating the TGF-β/myostatin – Akt – mTORC1.