_John_ Member

this was probably my last day in the gym until monday, so crammed a bunch of stuff in one workout. 3 sets pullups, last 2 weighted 3x super set of lat prayers into machine rows 3x trap bar deadlifts (handles set to normal DL ROM) 3x leg extensions 3x seated leg curls.

I tried for about 6 months to raise my cholesterol in my 30's (had a total of 109 at the time), and couldn't do it, even adding over 20g of saturated fat daily from 70+% dark chocolate and coconut. My N=1 doesn't match the literature... Some of us just have low cholesterol. The highest mine has been in 15 years was 163,…

I eat whole food when possible, and use artificial sweeteners on products that make otherwise healthy foods palatable (like some greek yogurts, protein powders, on some whole grain cereals).

First workout in a week after resting my joints, particularly where my forearm meets my elbow on the outsides of my arm. 3x8 Incline press 3x8 weighted dips 3x12 Machine Flys 3x12 dumbbell Arnold press 3x12 reverse tricep curls 3x10 seated machine skullcrushers

Basic strength training is achieved with a push movement, pull movement, and a leg press/deadlift type movement. If you’re doing those with good enough form for progressive overload, you’re doing at least 90%+ of the best you can do. Strength training doesn’t have to get much more complicated than that for general fitness.…

Shoulder focused push day. Also, for some reason my front delts are sore, likely from messing with my squat (tried high and low bar 2 days ago) so went a little light on volume. 3x10 OHP 2x12 machine chest press 3x15 cable side lateral raid 2x supersets of seated skull crushers into unweighted dips

Yesterday: Back day. 3x10 Pendlay rows 3x Superset of Lat prayers and palms facing lat pull-downs 3x12 barbell bicep curls

https://pb2foods.com/ It’s essentially everything in a peanut but the fat. You can reconstitute it to make a paste, or add it into things. (I use the original formula)

🤷‍♂️I have almost the opposite response. I can drink a Coke Zero when I’m feeling a little hungry and it can tide me over to my next meal.

You can make a bunch of stuff like ice cream from milk, protein powder and frozen fruit. Just use the fruit as the ice in a blender. With the right combo, it ends up like soft serve. Berries are my favorite to use with vanilla, but frozen banana (sometimes withPB2) goes well with chocolate.

I make oatmeal using a “shake” with like 3-4 servings of PB2 and a scoop of Vanilla Ice Cream Optimum Nutrition Whey shaken into about 8 oz of liquid as the water for my instant oatmeal. The taste doesn’t require anything else since the vanilla powder kinda just ads some base sweetness and that’s like 40-50 grams of…

Yeah, I would hope a lot of that is hashed in the full text and this isn't another "higher red meat intake associated with a lot of other risk factors for chronic diseases like heart disease and diabetes". Also, just in the abstract, I find full fat hamburger meat, and thus red meat from most "fast food", being counted as…

yesterday: 3x working sets of back squats. Kinda played with whether high bar or low bar felt better (lowbar by a mile, so back to those it is) 3x15 seated leg curls 3x15 leg extensions Now I can spend the rest of the week on workouts I enjoy...lol.

Shoehorned my push/pull days into one. 2x10 incline barbell press 2x8 strict pull-ups 2 supersets each of flys into unweighted dips and lat prayers into machine rows.

Prior post was yesterday. In an interrupted session in home gym I was able to get in 1 working set of deadlifts (I did 3x’s at like 50 lb increments, so some volume too). Then 3x10 superset of leg extensions and leg curls. Planned to go a set of squats to (near) failure after my last extension set, but life got in the way.

push day 3x10 incline dumbbell press 3x15 Flys 2x10 weighted dips 2x12/1x failure seated skull crushers (machine) Last set there was supersetted with a set of unweighted dips to failure

back day. 3x10 pendlay rows 3x superset of Lat Prayers (standing pullovers) Palm facing close grip lat pulldowns Went till form broke on the lat prayers (usually when I start feeling my triceps try to help) Goal was a weight I could do 10ish reps with the pulldowns with my lats exhausted, so much less than I either pullup…

Did a workout with my 7th grade son. I did 3 warmup sets on squat (including one significantly heavier than my working set). Then I did one working super set of leg extensions to failure immediately into a set of squats. Then I did 3x12 of extensions and seated leg curls . Kiddo’s workout was as follows: 3x10 barbell…

I owe a lot of my weight when I was younger to Doritos, and Quest makes a product for that now… 😂the cost more than the calories keeps me in check on those. I prolly overeat nuts and peanut butter too bad, so I shy away from them now. I do add PB2 to my protein shakes to give me a PB kick tho.

I think we've long known that it would cause a major ****show for the American food supply chain and grocers if people actually decided to eat healthy.

Push day 3x10 incline press 2x15 machine flys 2x10 weighted dips 3x15 seated skullcrushers 1x failure body weight dips done immediately after skullcrushers

I believe in the literature the diet I follow is considered a non-ketogenic low carbohydrate diet.

Had some physical days at my job. Shoehorned my push/pull workouts into one and went light. 7ish RIR on everything 2x10 standing OHP 2x10 Pendlay rows 2x 10 machine/cable chest presses done as far down as I felt comfortable (so past chest a bit at bottom) 2x10 lat pull-down 2x10 superset with leg extensions and leg curls

Push day. 3x10 barbell incline press 2x10 weighted dips 3x12 machine flys 3x15 reverse curls 1x failure seated skullcrushers superset with body weight dips.

1 set overhand pull-ups 3 sets underhand pull-ups 2x supersets of Pendlay Rows x standing pullovers x seated chest supported rows 3x leg extensions 3x seated leg curls

Chest/shoulders/arms today 3x10 barbell incline press 3x12 cable lateral raises 3x10 weighted dips 2x superset of bicep curls and seated skullcrushers

@nossmf my legs are easily my best body part. I’m doing that workout that way so I can do less on the squat and still work at failure and get in and out quickly. I do 3x sets on leg extensions and leg curls on one of my back days most weeks to add some volume (so I get legs 2 days each week). Honestly my legs aren’t my…

Short but sweet and brutal on leg day. Did warmups on squats then did a superset of 3 exercises: Leg extensions to failure (15 ended up being the number) High bar backsquats with my heels on 5 lb weights until (assumed) failure (12 actual reps) Then immediately into seated leg curls until failure (12) (same weight I used…

I say yes...I like using a lot of food products designed for keto even though I wouldn't eat that way myself. Also, a lot of keto products are awesome for folks doing Atkins. Funny how that works...

Push session for me. 2x10 incline press with a 3rd set done at lighter weight with long(er) pauses at the bottom. First 2 sets done with a 1-2 sec pause at the bottom. 2x15 machine flys 2x12 dips 2x15 one arm cable reverse flys 2x15 one arm cable lateral raises 1x failure seated cable skullcrushers supersetted with 1x…