Nice leg WO today
Sqauts
135x20 A2G
225-x10x3
315x6
SLDL
90lb DBS x 10x3
Hack Squat
225x10x3
Leg Curls
90x15
some odd ball leg and hip machine
and leg presses
did 4 sets last being 580 to failure
Macros
2359 cals
56g fat
321mg choles
1.7gms sodium
297g carbs
149g sugar
188g pro ..found it hard to get protein today
Hank's Blue Print Journal
LOL I am thankful for the encouragement, and my quads and hips are feeling it today.askmass wrote:I love seeing a set of 20 rep squats in there, Hank.
Smart man.
No weights today but am going to go introduce my team to the mud run trail after work, should be fun and probably worth a good 500 cal burn. Question is do i wear my FiverFingers or my trailshoes
How the powerhooks working for you Rob?
Full review up this weekend.
I tried some light rack pulls with them as soon as I opened the box (couldn't wait). Loaded up 405lb just in the top range and.... the things are rock solid.
When I way rock solid I mean I literally opened my hands and let the hooks/wrist straps absorb all of the weight. Didn't feel a thing.... No pressure on the wrists, no discomfort.
I've worked up to a little over 900lbs with just straps. I'm shooting for over 1000 with these. Saturday tells the tale...
I tried some light rack pulls with them as soon as I opened the box (couldn't wait). Loaded up 405lb just in the top range and.... the things are rock solid.
When I way rock solid I mean I literally opened my hands and let the hooks/wrist straps absorb all of the weight. Didn't feel a thing.... No pressure on the wrists, no discomfort.
I've worked up to a little over 900lbs with just straps. I'm shooting for over 1000 with these. Saturday tells the tale...
I did the trail run spent about an hour and 25 mins in the woods running jumping etc . Looked at my HR monitor 1086 calories burned nice. I feel great had plenty more in the tank
Pollen is insane though you can literary see clouds of it.
Came home grilled and ate 4 pork chops and sautéed squash / zucchini
3725 cals
100g fat
937mg choles
1.3gmg sodium
308g carbs
140g sugar
21g fiber
267g pro
check out the pollen on my shoes
Pollen is insane though you can literary see clouds of it.
Came home grilled and ate 4 pork chops and sautéed squash / zucchini
3725 cals
100g fat
937mg choles
1.3gmg sodium
308g carbs
140g sugar
21g fiber
267g pro
check out the pollen on my shoes
Fantastic work. You must be in great shape to run that long/ingest that much pollen simultaneously 
Do take care to up the carbs as you feel necessary for these events. You're running close to 1:1 which is working for you. In the event you see any slowdown the key will be adding another 50-100g of carbs daily until traction resumes.
All in all great going. You seem to be getting the best of both worlds with this... strength and conditioning!
Do take care to up the carbs as you feel necessary for these events. You're running close to 1:1 which is working for you. In the event you see any slowdown the key will be adding another 50-100g of carbs daily until traction resumes.
All in all great going. You seem to be getting the best of both worlds with this... strength and conditioning!
Carbs are cheap.. the profit margin just isn't there. Sad but true.
Maltodextrin is around $.50/pound. It really is pointless to consume protein in the absence of carbs/fats given the precious aminos will be oxidized for energy vs. used to build muscle. And it's a poor source of energy at that. Unless you're talking BCAA's, lots of metabolic waste and it's a complex conversion (glucogenesis) that has to take place in the liver.
Maltodextrin is around $.50/pound. It really is pointless to consume protein in the absence of carbs/fats given the precious aminos will be oxidized for energy vs. used to build muscle. And it's a poor source of energy at that. Unless you're talking BCAA's, lots of metabolic waste and it's a complex conversion (glucogenesis) that has to take place in the liver.
-
dracotdrgn
- Posts: 349
- Joined: Mon Jun 01, 2009 3:05 pm
- Location: Tacoma, Washington
dracotdrgn wrote:WHAT is up with those shoes?!?
Those my friend are Vibram FiveFingers
https://www.wired.com/wiredscience/2009/07/barefoot/
I wear them to lift, run, play etc
OK
I got antsy at work at went to the gym, i could have taken the day off but instead did shoulders and arms decent workout nice sweat going wasnt breaking any records just working on form and nice pumps
Tomorrow is my my bench workout looking forward to it
todays numbers
2598 kcals
63g fat
70 chole
961 mg sodium
332g carbs < rob will like this>
170g sugar
27g fiber
200g protien
I got antsy at work at went to the gym, i could have taken the day off but instead did shoulders and arms decent workout nice sweat going wasnt breaking any records just working on form and nice pumps
Tomorrow is my my bench workout looking forward to it
todays numbers
2598 kcals
63g fat
70 chole
961 mg sodium
332g carbs < rob will like this>
170g sugar
27g fiber
200g protien
Good going Hank..
Do take care tough, not to go great guns on these workouts especially prior to your bench sessions.
Doing so can sometimes subvert your loading pattern. Hopefully that's not the case here. I know what you're saying though.. sometimes you feel the urge. That's when I usually hit the sled...
Do take care tough, not to go great guns on these workouts especially prior to your bench sessions.
Doing so can sometimes subvert your loading pattern. Hopefully that's not the case here. I know what you're saying though.. sometimes you feel the urge. That's when I usually hit the sled...
long day today
felt great
workout was nice
warm up was 10 push followed by
135x10
135x20
185x6
205x6
225x6
250x3
250x3 sort of a PR
DB Pullovers
85x10
85x10
Incline Bench
135x10
185x10
205x6
205x6
DB Pull Overs
85x6 failed
85x9
Decliine Bench
135x15
185x7
185x6
Fly on Nautilus *strtch)
3x10 push-ups on the Bosu Ball
I really need to get on a dedicated lifting pattern i think i could may better progress
Weight today
258lbs.
2300 cals
55g fat
278g carbs
168g pro
felt great
workout was nice
warm up was 10 push followed by
135x10
135x20
185x6
205x6
225x6
250x3
250x3 sort of a PR
DB Pullovers
85x10
85x10
Incline Bench
135x10
185x10
205x6
205x6
DB Pull Overs
85x6 failed
85x9
Decliine Bench
135x15
185x7
185x6
Fly on Nautilus *strtch)
3x10 push-ups on the Bosu Ball
I really need to get on a dedicated lifting pattern i think i could may better progress
Weight today
258lbs.
2300 cals
55g fat
278g carbs
168g pro