Took a nap and came back in the evening to do some heavy shrugs (125 lb dumbbells) and curls (160 lb keg up to 20 reps) while checking on a stream of the boxing fights tonight in anticipation of Anderson Silva vs Jake Paul.

Bench press

235 x 3

275 x 3

305 x 4

225 x 10, 10, 10, 10, 10

-

Super-set with dumbbell rows

115s x 8, 10, 12

125s x 8, 10, 12 (held the dbs at the top of the last rep)

Currently in the middle of a 4.5 hour wait at the dealership for an oil change. Went on a walk to Target, did some clothes shopping, and stopped at a Greek joint to get an undersized lamb gyro. Still very hungry. Lesson learned about going to the dealer, for sure. I'm not used to the new car so thought I'd take it here this one time to see how it goes.

Mat pulls (5)

515 x 9

Deficit deads

405 x 10

Belt squats

Up to 8 plates x 12, 10

Super-set with kb goblet squats

50 x 15, 12

Press

140 x 5

160 x 5

185 x 5

-

Last set super-set with chins x 10

Push press

195 x 2

Press

140 x 9

-

Super-set with chin-ups x 10

Barbell skullcrushers

95 x 10, 10

105 x 10

Super-set with chin-ups

12, 12, 12

Dumbbell preacher curls

35s x 8, 8

Cable curls, band

Now that's a Costco haul. Enough grass-fed meat to last me...well, I don't know. A while.

I haven't taken the time to jot down the measures I'm taking during this weight gain phase that differ from how I've approached gaining before, but I think it's worth noting.

* Goal is to no longer stuff myself with reckless abandon on anything and everything. It's fine to not be on the verge of puking after every meal. I'm no longer a lanky 18-year-old and don't NEED that approach to put on weight, it's easy enough falling short of that.

* Making more of an effort to increase food quality. Grass-fed beef, bison, grass-fed lamb, organic veggies. In fact, I eat bison now much more than I eat beef. Less junk like greasy pizza or burgers. 

*Still allow for dessert here and there but not every meal.

* I don't make an effort to eat carbs late in the day. If they're already in what I'm eating then fine but the trend is lower carbs at night. This is something I'd like to be more strict about actually.

On that note, I recently discovered that the Safeway by my house has good deals on grass-fed lamb, and is competitive with other stores like Costco for bison and beef. I don't usually shop at Safeway so this was a nice find.

Yukon squats

325 x 5

370 x 5

420 x 5

Strip-sets

370 x 4

320 x 8

230 x 10

140 x 10

50 x 10

* Had to lie down after this one. Right hip was doing the usual bitching and left knee started to ache by the time I dropped down to 140. All better the next day.

Bench press

220 x 5

250 x 5

285 x 5

* Had another rep or 2 more in the tank.

-

Super-set with dumbbell rows 

115s x 10

Wider bench press

225 x 10, 10

Yesterday did a deload press workout. Left forearm started bugging me. That bicep has been feeling tender for a few weeks now. Something to watch for. Forearm still hurts a little this morning. Feels like the tendon might be strained.

Breakfast at work this morning, very much in the vein of Stan Efferding. Grass-fed ground feed, veggies, and white rice.

Deload

SSB squats

240 x 10, 10, 10

Against light bands: 10, 10

Hise shrugs against bands

240 x 30

Good mornings

150 x 20, 20

Mat pulls (6)

515 x 10

Deficit deadlifts

405 x 12

SSB squats against light bands

150 x 25, 20

-

Super-set with kettlebell goblet squats

50 x 10, 15

 Mat pulls (6)
515 x 10 
* 4 dead-stop reps and 6 TNG. Have been kinda just intuitively mixing and matching lately.

Deficit deadlifts
405 x 12

SSB squats against bands
150 x 25, 20
-
Super-set with kettlebell goblet squats
10, 10

Did 50 burpees at work yesterday and plenty of yoga at the office then and today. 

At home yesterday, worked the heavy bag for 3 2-min rounds and did 30 kettlebell-row swings.

Went out for dinner to an incredibly overpriced place with the worst food I have ever eaten at a restaurant. I got the pork loins and it tasted like hard, dry cafeteria food. The drinks and decor were great, but wow, I'm so grateful to eat meat at home today. The appetizer, some kind of tuna and avocado morsel, was good at least.

Press

155 x 5

185 x 3

200 x 1

against bands: 110 x 5 x 10

-

Super-set with pull-ups

Swiss bar curls x 40

 Benched 315x2 yesterday, followed by 225x3x10 and 205x2x10. This week has seen notable pressing gains since starting to eat more.

Did a fasted 8-minute workout today of the exercise bike, 20 burpees, and kettlebell swing-rows.

Press

147.5 x 3

170 x 3

190 x 5

* First time since upping my calorie intake 2 weeks ago that I notice a tangible strength increase. 

Push press

190 x 6

Press against bands

105 x 10, 10, 10, 10, 

-

Super-set with neutral grip pull-ups

10, 10

45 x 10, 10, 10