Feeding Time

โ€œA Native American elder once described his own inner struggles in this manner: Inside of me there are two dogs. One of the dogs is mean and evil. The other dog is good. The mean dog fights the good dog all the time. When asked which dog wins, he reflected for a moment and replied, The one I feed the most.โ€ย โ€•ย George Bernard Shaw

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Spelling matters

03 May | Tu
Warm-up | 3x
AD x 1:00
BB RDL x 10
Monster walks x 10 ea way

Work | Paused snatch-grip RDLs 4 x 3 (75,85,95,95#)
[Mid thigh – ATK – mid sheen; abs braced, use scoops]
SL Hip thrusts 3 x 10
Rest x 1:00 btwn legs
3x:
AD x 20 cals
Ring rows x 15
Push-ups x 10
Rest x 1:30

Stretch | 15:00

02 May | M
Pillars | 3x
Prone glute press x 10
Arch up x 6
Hanging leg raises x 8(2)
Side plank clammie holds x :20 ea

Warm-up | 3x
Jump rope x 1:00
BB Bench x 10

Work | Bench press 3 x 10 (75#)
Rest x 3:00 between sets
3x:
SA bench press x 10 ea [bridge on bench]ย (30,25# DB)
right into
Lunging Pallof press x 10 ea
right into
Row x 500m (2:03, 1:59, 1:58)
Rest x 3:00

Stretch | 10:00


Felt pretty good post-hike Monday. The 10 reps sets are fun times, eeked out the last 2-3 on each set. No lat/tricep pain at all. The SA version took me a set to feel the “wind up” but I got there. My glutes lit up pretty quickly on the row.

I used straps on the paused RDLs so I wasn’t fucking with my grip and instead focusing on using the booty. Coming out of that mid-shin position, the engagement was strong in the gluteal region. Still learning the nuance between the hip bridge and the hip thrust. Feel them both working, so that’s a win. The AD rounds were nice; DJ always provides a bitchin’ soundtrack when he’s in the ‘nasium and Tuesday was especially good. The overhead door was wide open, sending out a beacon of awesomeness in the ‘hood.ย 

On the nutrition front, I’ve been eating really well; incorporating more carbs, mostly through potatoes, oatmeal and cream-of-wheat. I’d forgotten how much I love that stuff. The elitistย version they sell at Whole Foods is called Farina-something, but it’s fucking delicious. It’s been hard getting in all the protein ’cause my appetite has really waned, especially after workouts. What?!? We’ll put that under “shit I never thought I’d say”. I’m on the fence about the upcoming nutrition challenge. I might just give that carb cycling template a try on my own. Looked into getting the Bod Pod Squad to come and that shit’s pretty reasonable. I’d like to know how much actual “lean mass” I should use in the equation.

In conclusion, is it still a tramp stamp if it’s on a dude?

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