Sunday 10/13/2019 +6 days since last work out... house project messed up me and my garage
Press Shoulder (left front) aggravated a couple times. not doing bench
42x5
72x5x3
Squat +5 should have only +2.5
45x5
135x5
185x4 meant to do 3
225x5,0 unracked second set and had a bad feeling
215x5x2 probably could have got 222.5... but couldn't stop myself from just slinging on the second wheel.
stupid is as stupid does.
Dead lift +5 learned nothing from last lift
135x3
185x3
240x5 but I got away with one.
The Stan Efferding "mash" is working out great.
basically
1 part rice
1 part ground beef (or diced chicken)
1 part bone broth
I've changed is some.
1 part rice (made with bone broth)
1 part beef (or chicken)
1/4 part bone broth
I make my own bone broth. It is very easy. Just takes patients.
buy 5.5 lb bag of chicken legs.
Dump in crock pot, cover with water.
high 3 hours, check temp of chicken
remove chicken, let cool.
Leave the broth in crock pot.
remove meat from bones, throw bones in the crock pot, bag and refrigerate the meat.
Low over night add two bay leaves
next day
remove bones with slotted spoon
pour thru cheese cloth into a stock pot
2 cups of rice, 4 cups of broth, some oil and salt
dice the chicken
mix and bag
Probably need another half batch of rice for that much chicken.
I like both versions.
Systemic inflammation is down markedly.
Feel much stronger on my lifts... especially the dead.
But coming off Keto you'd have to expect that.
Rip has covered the topic plenty, so I knew what I was doing wasn't optimal for getting stronger.