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  1. #181
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    Originally Posted by CohibaRobusto View Post
    Brown sugar cinnamon is baddass too!

    I used to take them with me hunting because they are quiet to eat and stay good forever.
    them bucks hear that pop tart wrapper bro lol

  2. #182
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    8/3/2020:




    Eating:


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    4 oz 93/7 ground turkey
    1/4 c white rice
    1/2 c baby spinach
    1/4 c peanuts


    4 oz 93/7 ground beef
    1/4 c white rice
    1/2 c baby spinach
    1/4 c peanuts


    4 oz 93/7 ground turkey
    1/4 c white rice
    1/2 c baby spinach
    1/4 c peanuts


    4 oz 93/7 ground beef
    1/4 c white rice
    1/2 c baby spinach
    1/4 c peanuts
    20 oz Gatorade


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    6 oz NY strip steak
    6 oz red potatoes




    Calories: 3720
    Macros: 307/361/117




    Notes: none






    Lifting:


    Week 6 Heavy Bench Workout (Test)


    Paused Barbell Flat Bench Press


    45x10
    95x8
    135x5
    185x3
    225x3
    255x1
    285x1
    325x1
    345x1
    365x1
    380x0
    385x0




    Notes: so got 365 pretty easy so went for the all time PR of 380. I will post the video, which is hilarious. I got through my sticking point and said “I got this shitt” my spotter though I said take it. I won’t count the lift but will count it as my training max. Surprised I wasn’t more pissedd off by the ****k up but it let me know my training for the last 2 months was productive. I didn’t even bring out the bar far enough. Decided to go to 385 but messed up my bracing after lift off. Probably wasn’t there anyway but had to try. Thought better technique would have gotten me the lift. I can see from today’s vids that I may need to take a bit wider grip so that my bar path is straighter. Will start program over on Friday.



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  4. #183
    Senior Member CohibaRobusto's Avatar
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    Haha at least you know you had it man.

    Good job! I thought you just counted chickens and ate pop tarts.

    And I have perfected silent unwrapping of junk food while deer hunting. It's one of the very few talents I have. LOL

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  6. #184
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    Originally Posted by CohibaRobusto View Post
    Haha at least you know you had it man.

    Good job! I thought you just counted chickens and ate pop tarts.

    And I have perfected silent unwrapping of junk food while deer hunting. It's one of the very few talents I have. LOL
    think I’m eat a whole box’s of pop tarts when I max squats again

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    CohibaRobusto (08-04-2020)

  8. #185
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    8/4/2020:




    Eating:


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    4 oz 93/7 ground turkey
    1/4 c white rice
    1/4 c peanuts


    4 oz 93/7 ground beef
    1/4 c white rice
    1/4 c peanuts


    4 oz 93/7 ground turkey
    1/4 c white rice
    1/4 c peanuts


    4 oz 93/7 ground beef
    1/4 c white rice
    1/4 c peanuts


    3 spicy mcchickens
    Large French fries






    Calories: 4210
    Macros: 244/415/176




    Notes: way too much fat






    Lifting:


    None


    Notes:

    none

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    CohibaRobusto (08-05-2020)

  10. #186
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    8/5/2020:




    Eating:


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    4 oz 93/7 ground beef
    1/4 c white rice
    1/2 c baby spinach


    4 oz NY Strip Steak
    1/4 c white rice
    1/2 c baby spinach


    113 g Beef & Cheese Burrito


    4 oz 93/7 ground beef
    1/4 c white rice
    1/2 c baby spinach


    4 oz NY Strip Steak
    1/4 c white rice
    1/2 c baby spinach
    20 oz Gatorade


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    4 oz 93/7 ground turkey
    1/4 c white rice
    25 g tortilla chips
    2 tbsp pico
    2 tbsp salsa
    1/4 c shredded cheese






    Calories: 3535
    Macros: 289/404/81




    Notes: none






    Lifting:


    Week 6 Squat Workout




    Back Squat


    45x8
    135x5
    185x4
    225x1
    275x1
    (Add belt)
    325x1
    (add light wraps)
    375x6


    Box Squat


    (No Wraps)
    405x1
    425x1
    440x1
    470x1


    SSB Good Morning


    80x5
    110x4
    135x4
    140x2


    Belt Squat


    2x45x15


    Behind The Neck Pulldown


    100x20
    2x110x10
    120x8




    Notes: brought the wraps out a little early cause one knees been aching. I’m very excited to get a good wrap and retest next month now lol. Box squats were easy and low intensity. Really taking it slow with GMs. Took forever to set up belt squats but I could feel them hitting some muscles that haven’t been getting worked for sure. Probably won’t go too heavy on anything until my next squat day. Will hit at least 460 on a pause squat with a light wrap and maybe one slightly heavier with a medium wrap. 495 pauses would be pretty sweet since that was my starting training max. I’ll have another squat workout after that before a taper work out. Then test. That second to last workout I’ll probably do a tight self wrap on a heavish box squat. Really think once I get my GM around 225 for 3-5 I will put some major gains on my squat. Loving the process right now. Fatter than I’d like to be but strength has my heart right now.

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  12. #187
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    8/6/2020:




    Eating:


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    4 oz 93/7 ground beef
    1/4 c white rice


    4 oz 93/7 ground turkey
    1/4 c white rice


    King size pay day candy bar
    20 oz big blue cream soda


    4 oz 93/7 ground beef
    1/4 c white rice


    4 oz 93/7 ground turkey
    1/4 c white rice
    1/4 c peanuts


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    Large S’mores Blizzard Ice Cream






    Calories: 4930
    Macros: 306/546/170




    Notes: fatttttty






    Lifting:


    None


    Notes:

    none

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  14. #188
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    8/7/2020:




    Eating:


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    4 oz 93/7 ground turkey
    1/4 c white rice
    1/2 c baby spinach
    1/4 c peanuts


    4 oz 93/7 ground beef
    1/4 c white rice
    1/2 c baby spinach


    1 pack pop tarts
    2 c whole milk


    4 oz 93/7 ground turkey
    1/4 c white rice
    1/2 c baby spinach


    4 oz 93/7 ground beef
    1/4 c white rice
    1/2 c baby spinach
    32 oz Gatorade


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    4 oz 93/7 ground turkey
    1/4 c white rice
    1/2 c baby spinach
    25 g tortilla chips
    1/4 c shredded cheese
    2 tbsp salsa
    2 tbsp pico






    Calories: 4210
    Macros: 285/506/113




    Notes: not too bad I guess lol






    Lifting:


    Week 1 Light Bench Day




    Warmup:
    Chest/Back/Tricep


    4x25


    Paused Barbell Flat Bench Press


    45x5
    135x5
    185x5
    225x5
    5x265x3


    Close Spoto Press


    2x225x15
    245x6


    Chest Supported Row


    5x45x10


    Incline Dumbbell Press


    65x15
    70x12
    75x10
    80x8


    Chest Supported Row


    5x45x10


    Close JM Press


    90x12
    95x10
    100x8
    105x6
    110x5


    Rope Face Pull


    2x55x20


    Deltoid Circuit


    100 Total Reps




    Notes: going into same bench program again but with a few alterations. First one is to work on a slightly wider grip. Hard to tell on my light day how it really feels because this is following my squat day so always some tendon issues but I have decided to wear cuffs on this day no matter what to make accessories more manageable pain wise. My Spotos will be done stoping further from the chest then previously done. This will be slightly below my sticking point. One of the bigger changes is upping my lat work volume. As you’ll see I did rows twice. I am also giving Matt Wennings warmup protocol a go. Had a slight ache in my front left delt that started when I maxed out Monday but still got the work in. There was some inflammation when I got to the delt circuit though. I get this ache a lot but usually is gone by the next time I bench, so will baby it for a bit. Nothing extra for a while till it subsides. Rest up over the weekend and hit deadlifts Monday. Nothing heavy that day or on benching Wednesday but will hit a decent pause squat on Friday.

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  16. #189
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    8/8/2020:




    Eating:


    1 c egg whites
    1.5 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk
    2 whole eggs


    125 g Boneless bbq wings
    100 g Boneless general tso wings
    100 g Cheese sticks


    1/2 steak quesadilla


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    125 g Boneless bbq wings
    125 g Boneless general tso wings
    100 g Cheese sticks




    Calories: 3360
    Macros: 242/289/137




    Notes: ate shitty and was way less bloated lol but problem due to time out in the heat.






    Lifting:


    Shoulder Recovery




    High Band Face Pulls


    3x15


    Dumbbell Chest Supported Y Raises


    3x5x15


    Dumbbell Chest Supported Scapula Retractions


    3x5x25


    Lying Internal/external Rotations

    3x5x10


    Cross Body Rear Delt Cable Pulls


    3x2.5x10




    Notes: also cleaned up around the yard in hot assed Texas heat.

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  18. #190
    Elite dk8594's Avatar
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    Late to this log so forgive me if you posted this.

    Is the goal to get rid of the dad bod or is it to be a powerlifter?
    Fight against something and you focus on the thing you hate. Fight for something and you focus on the thing you love. - Simon Sinek

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  20. #191
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    Originally Posted by dk8594 View Post
    Late to this log so forgive me if you posted this.

    Is the goal to get rid of the dad bod or is it to be a powerlifter?
    some how it change from not wanting to be fat to just wanting to be strong lol

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  22. #192
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    8/9/2020:




    Eating:


    1 c egg whites
    2 scoop whey
    1 c oats
    1 banana
    1 c whole milk
    2 whole eggs


    8 oz 93/7 ground turkey
    1/2 c white rice


    Double Quarter Pounder w/ Cheese
    Large French Fries


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    1 pint buttered pecan ice cream




    Calories: 4275
    Macros: 266/435/164




    Notes: still fat haha




    Lifting:


    None


    Notes:


    None

  23. #193
    Elite dk8594's Avatar
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    Originally Posted by PZT View Post
    some how it change from not wanting to be fat to just wanting to be strong lol
    hahah...it’s all good. Confused to read the title and then some of the entries. Best of luck! Good job keeping your log up!
    Fight against something and you focus on the thing you hate. Fight for something and you focus on the thing you love. - Simon Sinek

  24. #194
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    8/10/2020:




    Eating:


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    6 oz chicken tenderloin
    1/4 c white rice


    4 oz 93/6 ground beef
    1/4 c white rice


    Grilled cheese burrito
    Crunch taco


    6 oz chicken tenderloin
    1/4 c white rice


    4 oz 93/7 ground beef
    1/4 c white rice
    32 oz Gatorade


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1 banana
    1/2 c whole milk


    4 oz NY strip steak
    1/4 c white rice
    125 g red potatoes
    125 g mixed veggies




    Calories: 4090
    Macros: 320/502/87




    Notes: was nice to get several comments about my increase in size by several gym members today. Which is great seeing how I don’t focus too much on hypertrophy.






    Lifting:


    Week 6 Deadlift Workout




    Warm Up


    Hamstring/Abs/Glutes


    4x25




    Conventional Deadlift


    2x135x3
    2x225x3
    6x320x2


    1” Block Pull


    2x385x5


    1” Deficit Pull


    2x305x8


    RDL


    135x12
    3x155x12


    Barbell Rows


    45x8
    135x8
    145x8
    155x8


    Leg Press


    5x360x10




    Notes: quickly realizing I have never really used my glutes proper in squats or dead lifts. And currently have a really weak left hamstring. The range of motion on my RDLs is very uncontrolled. Need to work them more. Finally getting barbell rows back into the mix. Leg press pump was fkin stupid. Pumps hurt lol.
    All my training partners compete Saturday so that’ll be a busy day.

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  26. #195
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    8/11/2020:




    Eating:


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1/2 c whole milk
    1 banana


    4 oz 93/7 ground turkey
    1/4 c white rice


    4 oz 93/7 ground beef
    1/4 c white rice


    4 oz 93/7 ground turkey
    1/4 c white rice
    1/4 c peanuts


    4 oz 93/7 ground beef
    1/4 c white rice


    Large Frappuccino


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1/2 c whole milk
    1 banana
    2 whole eggs




    Calories: 3455
    Macros: 251/374/103




    Notes: none




    Lifting:


    Lower Back Recovery


    Notes: this isn’t so much the erectors but below. Did way too much volume hinging. Very uncomfortable day. Hopefully nothing serious and doesn’t effect my bench day and recovered for squats on Friday.

  27. #196
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    8/12/2020:




    Eating:


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1/2 c whole milk
    1 banana


    4 oz 93/7 ground turkey
    1/4 white rice


    4 oz 93/7 ground turkey
    1/4 white rice


    4 oz 93/7 ground turkey
    1/4 white rice
    1/4 c peanuts


    4 oz 93/7 ground turkey
    1/4 white rice
    32 oz Gatorade


    1 c egg whites
    1 scoop whey
    1/2 c oats
    1/2 c whole milk
    1 banana


    3/4 jalapeño cheeseburger




    Calories: 3520
    Macros: 259/377/105




    Notes: wish I ate a little more






    Lifting:


    Week 1 Heavy Bench Workout


    Warmup:
    Chest/Back/Tricep


    4x25


    Paused Flat Barbell Bench Press


    45x10
    135x8
    185x8
    225x6
    265x5
    5x305x3
    2x265x8


    Wide Pronated Pulldown


    5x90x10


    Floor Press


    135x10
    155x8
    185x6
    205x5


    Wide Pronated Pulldown


    5x90x10


    Dumbbell Flat Bench Press


    4x70x15


    Long Strap Face Pulls


    5x20x20


    Deltoid Circuit


    1x5x125




    Notes: mfker I didn’t do inclines. SI joints had me thinking I may not have been able to lift today. Good workout though. Floor press is so tough for me so I imagine if I get stronger there my bench will go way up. Hopefully SIs feel good enough to squat Friday.

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