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Haha. I was actually going to mention that that part of it could be a prob for some people. Even worse at the end of a gut busting set and your hands are sort of stuck...

Hope you feel better quick, bro.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

^^ So do I!

It's actually become a GOOD thing that I've been so sick. It's given me a slight loss of appetite to where I'm not eating a ton of food every 2 hours like before. So for the past 3 days, I've been practicing eating very restrictive diet. Three days of high protein, figerous carbs, low/moderate fats every day. I've also dropped all the olive oil out of my protein shakes between meals which really helps lower my overall cals per day. Of course this is only for OFF days, as when I have a training day, I'll be eating A LOT more carbs/fats, especially around working out. I'm sure after these three days my stomach shrank enough to where it shouldn't be a problem sticking to this.

I think we've all seen the "fat powerlifter" myth die out with the way powerlifters look today. The Dave Tate's have all but died out IMO. Just look at the Dave Tate Project, and how massive he looks now. Same about Dave Guelledge. Granted I'm nowhere close to how overweight they were, but it'll be nice to shed some weight and open up a little definition in my muscles. Nothing major because I have a way too aggressive training regieme to start overhauling my diet and cardio! But small changes in my diet that I've done, and changing my training schedule around to fit a 30 minute gpp session in between ME workouts won't drain my cns, and actually INCREASE my overall strength with enhancing my blood flow for recovery. Possibly adding in an EC stack since I'm so big wouldn't be a bad idea either later down the line.

But like I said, increasing strength IS and always will be the priority. The gradual fat loss, even a pound a week, will add up.

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I think that's great. Also glad to see that you are not tying to "cut" but instead you're thinking about it in terms of a gradual loss of fat. Of course that will allow you to retain mass easier, but it will also allow you to keep fat off easier if that is what you want to do.

^^^ this is a vital piece of information for me..thanks

RE BENCH: Finally felt good to go. I got a total of 21 hours of sleep over the past 2 days since NOT going to the gym. Only sickness left is shortness of breath and a pretty raw nose.

5 x 5 bench I increased up to 305 and fucking nailed all of them. I didn't even bother asking for a spotter for the first four sets. I felt a little weak from being sick, but the sleep certainly helped.

Strict standing OHP's I did 205 for 3 x 5. These were really difficult, and the last set included my legs on the last few. Kinda figured this weight would be a killer after increasing my 5 x 5.

* At this point I couldn't find where I put my wrist straps because I was still pretty winded after being sick. I usually don't use them until my heavy rowing, but this time I thought they'd help with pullups all the way until the end.

Hit both sets of 5 weighted pullups with a 35. Next week I'm gunning for 2 x 6. Pulldowns I used a 'hook grip' like the picture in the previous pages that I posted. I liked it for these. Didn't hurt or distract me either. 240 for 2 x 10. Went with chest-supported rows today, used less weight than usual, and busted out 3 x 10. My grip held up pretty well.

Biceps/Triceps I used the one handed cable curl ss w/ one handed pressdown. Just did one slow, long continuous circuit until I hit 3 x 10 curls, and 3 x 10 pressdowns per arm.

Finished the long day with some side laterals (2 x 20) with a 35 lb DB... And I was done.

--

Next week I start SPEED BANDED BENCH again.. Fucking missed those! Just gotta decide on the weights to use for these since I'm not used to them. I'm also going back to 2x10 incline DB presses again, which I've also missed. OHP's I'm going to jack up in weight as well. DE Bench always gave me more power for ohp's.

DE SQUAT/DEADLIFT:

Banded speed squats I used 265 lbs on. I was hesitatant since I missed my ME workout and was recently sick, but it went well. Pretty fast. My last set looked like a GM due to a lack of concentration.

I still haven't gone and bought wrist straps so that means NO banded deadlifts today. I jumped up to 385 for my 6 x 1 speed sets. I held these with an over-under obviously and was super fast. The bands helped tremendously with these. Even with the added 20 lbs, I was FAST.

I decided to add in a little extra leg mass so I added 2 x 10 OLY squats right here. I think this'll really help out a lot in regards to strength. 225 for both sets of 10 easy.

Did pullthroughs today instead of DB swings because I didn't get to do these on Monday's ME workout. Plus they're a lot easier than swings. 3 x 12 w/ 180 lbs.

Ended with banded abs pulldowns 4 x 15. My abs are a lot stronger now than before which is good. I can really tell a difference in abs strength doing my ME's now.

Goddamn legs are still very sore today!

My gym is only open from 10-3pm on Thanksgiving, which I'll be working at the time, so I decided to keep my current rotation for next week before I make the change. This way will enable me to NOT miss any workouts because of Thanksgiving. So on Wednesday I do my DE BENCH, skip Thursday's DE SQUAT, and make it up on Friday, which will coincide with my new rotation above.. From then on, I'll stick with the new rotation, keeping a day of rest around both ME workouts.

I chose to have my rest days sprinkled around ME's because I'm anticipating any overreaching my body might be more prone to due to my semi-restrictive diet. The extra recovery between sessions vs. two off days in a row should definately help keep my loading a lot longer without a deload compared to what I'm doing now.

Diet plan has been stuck to for the past six days so far with no cheating. Training days have carbs around working out, veggies after 5pm. Nontraining days have mostly lean meats and veggies. Very simple = Easier to stick to. My protein intake is still sky high as always, but without all the olive oil in my protein shakes, and minus a lot of carbs I normally take in, I should start to lean out. I'm planning on my first gpp workout tonight after work. Should help recover my legs with some extra blood flow. Passive stretching should also help.

Again, I'm not looking for a lot of fast fat loss. My goal is very gradually leaning out while maintaining my strength increases. With all the food I'm STILL taking in, which is quite substantial , I'll be good to go. Basically, all I did was cut out milk, snacks, starchy carbs, and olive oil. Nothing that requires fitday.com

Damn, I need a lot of updating done..

ME BENCH: Wide grip 2 second pause presses were fairly strong. Barely missed 395, meaning I needed a light spot. Drop set with 325 x 5 reps.

Max effort triceps exercise was reverse band JM presses, which I did 4 sets of 5 building up to my previous max of 245 x 5. These seem to feel a lot better when I tuck my chin to my chest. Feels like I have better control with all the motion going on.

JS Rows I nailed all 3 x 8 with 270 lbs. I'm moving up next time to 275 and go from there.

DB shoulder presses with 70 lbs for 2 x 10, then 75's for another set of 10. Kept these easy cause my triceps were smoked.

Did a few sets of face pulls, biceps, and two 20 rep sets of banded triceps pressdowns for recovery sake.

Started my new rotation, so Monday I took off, then hit up ME SQUAT/DEADLIFT on Tuesday. Felt terrific with that extra day of rest between ME workouts!

ME SQUAT/DEADLIFT: Started off with LOW box squats about 4" below parallel. Almost the same thing as OLY squats IMO. Worked up to a new PR of 395 x 1. Very slow coming up. Almost didn't make it because I was letting my breath out as I was coming up. Couldn't be helped. Drop set with 295 x 5.

Next up was regular goodmornings to parallel. Did 3 total sets of triples ramping up to 315 x 3. Another PR for now, and I still have A LOT of room for more weight. I made these harder by doing heavier sets before setting a new max. 225 x 3 warmup, 250 x 3, 285 x 3, 315 x 3.

Pullthroughs I added another 10 pounds on bringing me up to 190 lbs ss w/ 35 lb weighted hypers. Banded abs I kept up 4 x 15.

Yesterday I held my Thanksgiving early because I had the night shift to work on the actual Thanksgiving day. Not good considering I was looking forward to my first DE BENCH day on Thursday (today). Reason being: Me and three brothers-in-law polished off about 70 beers between us in a span of 5 hours. I myself must've had about 15 or so. I haven't drank like that in quite a while, not since the wedding I attended about a month ago.

That leads me into today's workout. I felt pretty hung over to say the fucking least. Still lacked some coordination and keeping my balance walking around. But, I did TRY to go to the gym..

DE BENCH: Used my light bands and choked them around the bottom of the cage and a 45 lb DB per side. 205 lbs for 9 x 3. I was still pretty fast considering my condition. I was sweating like a motherfucker though.

Next up was standing OHP's which was a waste of time seeing that I didn't have very good balance. I started off after warmups with 205 to see how that felt. I made it to 3 reps before I realized that I wasn't feeling very safe. The weight was easy as hell, powered it up good. I just didn't have a good sense of balance and my feet were shuffling around to keep me from moving backwards.

At this point I figure the only exercises I'll be able to do are the ones that don't overexert myself.. So I went for incline DB presses. Felt better with these. 105's for 2 x 10. I seemed to lack explosiveness with these. The reps were all super slow.

Skipped weighted pullups and went for the easier pulldowns. I started feeling pretty sick at this point, so I thought it best to cut my losses and stay with working my vertical pulls. Did a few sets of 10 with 240 lbs. I also did one set of ten chest-supported rows (I don't know why) which put me over the edge and I had to go home.

So not a TOTAL loss, but I wished I still got in a lot of triceps extensions in to get me ready for Sunday's close grip ME exercise. I think I'm one of the only people who would go into the gym feeling the way I felt.... AWFUL!