_John_ Member

Leg Day. 3x12 belt squats 3x25 calf raises 3x10 stiff legged deadlifts

Back day. 3x6 weighted pull ups (done VERY slowly on eccentrics) 3x12 v handle landmine low rows 3x12 laying DB bicep curls with a drop set on the last.

2x12 DB shoulder press 3x15 machine chest press 3x15 machine flys (just the most stretched half of the movement, done slowly with about 10 lbs more than I can do for the same reps in a full ROM) 3x15 seated upright machine skullcrushers

Optimum Nutrition Vanilla Ice Cream is my favorite.

I'm not vegetarian, but I LOVE eating some of the keto type cereals in greek yogurt (I just use plain vanilla Oikos Triple 0). One of my favorites is Eat Your Mouthoff Fruity (which is splenda sweetened for full disclosure). Cereal is pretty lousy in milk, but the flavor doesn't "dissolve" in the yogurt like it does in…

^ ditto for Optimum Nutrition products. As for oatmeal, I'll mix ONutrition vanilla ice cream and PB2 in a shaker cup and add it as the liquid to either a low sugar instant or just plain instant oats for my oatmeal. For 2 packets of instant I use 10 oz of water, 1 scoop of powder, and about 1.5 servings of PB2. I'll use a…

City men's league basketball game yesterday so took a day off lifting. Today was a push day. 3x10 DB bench 3x10 DB Incline Bench 3x15 machine flys 3x12 tricep pushdowns 3x12 DB lateral raise

I would guess if you're strength training, and otherwise eating an appropriate amount of calories 100 vs. 150g protein fits somewhere in the "good to ideal" spectrum for you, and you won't notice much of a difference at all. I would think it's not something to worry about at all, unless that 50g of protein helped you eat a…

(huge fan of Dr. Mike...but) like a lot of people (rightly) saying you don't NEED that much protein, they post their diet and they're actually eating A LOT more than what they say YOU need. Funny how that works. I personally eat about 30-50g per day OVER my lean body weight in lbs, but find it's nice what a high protein…

Walked about 3 miles of riverbank in rubber boots and heavy winter clothes while trout fishing.

pull day yesterday. 3x8 weighted pullups 2x12 x 2x8 Lat Prayers superset with neutral grip machine rows 3x12 cable bicep curls.

push day for me yesterday. 3x8 barbell bench press 3x8 weighted dips 3x12 machine flys 3x15 DB lateral raises 3x15 machine skullcrushers

I have an impedance scale that I step on every day. Data is data.

One of my staples for the morning. 2 servings of Oikos Triple 0 vanilla Greek yogurt, 3 tablespoons of PB2 mixed in it like a pudding, and then eating 1.5 servings of Kashi Peanut Butter Crunch in the pudding. All the taste of a good peanut butter kick with a lot less fat and good macros.

Leg day… 3x8 trap bar deadlifts 3x12 x 3x12 leg extensions superset with seated leg curls Short and sweet.

about 12 oz of sirloin and 5 oz. of blueberries.

Push day. 3x8 barbell bench 3x12 machine fly 3x8 standing barbell OHP 3x12 machine skull crushers 3x10 tricep curls

Optimum nutrition vanilla ice cream whey is my go to. Nice price, widely available.

Push pull day working out with my 12 y/o. He did one more working set than I did on each exercise, and I went light on volume since I normally do push/pull on separate days and with more than 2 days rest in between. 2x10 Incline barbell press 2x8 deficit Pendlay rows 2x8 lat pull-downs 2x10 weighted dips (kiddo did DB…

Son had an appointment with an agility/explosiveness coach, and I did about 3/4 of the one hour session with him. Then I intended to do my full leg day workout, but one set in, I knew that was out. 1x5, 2x8 backsquats. I did go up 20 lbs in my heaviest working set tho vs last week. But I was toast so I’ll do extensions and…

Only working out MTuW this week, so push/pull combo session today. Also had to perform surgery on one of my adjustable dumbbells mid workout, so felt a little tired when it was time to do iso work. 3x8 barbell bench press. First time in like 6 months doing these due to shoulder pain. Felt great. Did 20 lbs more than I was…

The “I don’t wanna workout on sat or Sunday” combined push pull workout: 2x10 DB shoulder press 2x12 DB Bench Press 2x8 weighted pull-ups 2x12 x 2xfailure Lat prayers and seated neutral grip machine rows 2x12 x 2x12 superset of cable curls and tricep extensions (the full arm pump is so satisfying) First week in a long time…

Leg day #2 for the week. 1x4, 2x8 at my working weight on sumo deadlifts 3x12 leg extensions Short and sweet.

Back day: 2x8 Pendlay rows (set the last set up at about a 1.5” deficit) 2x8 weighted pull-ups 2x12 x 2xfailure lat prayer x chest supported machine row superset 2x12 1x12 and drop set cable curls

push day. Ramping up my deficit to knock out a cut by the end of the year. Cutting back on volume and focusing on good sets of key exercises for strength retention. 2x10 incline barbell press 2x10 weighted dips 2x12 machine flys 3x12 dumbbell lateral raises 3x12 tricep push downs

Leg day: Squats 1x5 at last week’s working set weight for 8. 2x8 with 20 more lbs. So 2 “working sets” but that set to 5 was pretty tough. Going hard on my calorie deficit, so something had to give on volume or intensity. 3x12 Leg curls 3x12 Leg extensions

Push/pull combo workout today for the 2nd of each for the week. Lowered volume to get in quality sets of my main 4 exercises. 2x10 Pendlay Rows 2x12 DB Bench 2x8 Weighted Pull-ups 2x12 DB shoulder press 2x superset of Cable Curls and seated machine skullcrushers

Back/pull day. Did 1 warmup set of pendlay rows and my hammies (still sore from leg day) decided to tighten up on me, so I had to pull a mulligan. 3x12 machine rows 3x10 palms facing pulldowns (drop set on the last set) 3x12 cable curls 3x12 machine ab crunch

yesterday was a push day for me. 3x8 Incline Barbell Press 3x10 DB bench 3x15 dips (just bodyweight, form focused) 3x12 cable lateral raise 3x12 Seated Machine skullcrushers

Workout with my 12 yo. I did: 3x8 squats 3x12 leg extensions 3x12 seated leg curls Him: 3x8 deadlifts (pretty light, first time he’s done conventional deadlifts. We’ve done them with a trap bar previously) 3x10 DB Bench 3x10 DB Shoulder press 3x10 Pendlay Rows 2xfailure/form breakdown on lat prayers into machine rows 3x12…