JJ

@DeanTTraining Thoughts on doing these with the bench a click lower for grabbing weights off the floor in a busy gym where you don’t have a place to set the weights for starting? I still feel like I get a good stretch so though weights touching floor during movement

The home gym alternative to Chest Supported T Bar Rows is Chest Supported Dumbbell Rows And here is an EXCELLENT example of how to setup for and execute them PROPERLY from Jeff Alberts

@CheckmateSoon @DeanTTraining It was but back to the plan today 💯

@j1j576 @DeanTTraining Haha amazing. That sounds delicious.

2,000 2,000 2,000 2,000 2,000 4,000 3,500 The Monday-Sunday calorie intake of many If maintenance calories are 2,500…that means ZERO fat loss progress was made It’s amazing how many people do something just like this for DECADES and are still stunned w/ their lack of results

@CheckmateSoon @DeanTTraining Go to Texas Roadhouse and then get 2 Bundt cakes. Was at 3500-4000 before 1pm today 😮‍💨

@DeanTTraining Idk how people eat 4k calories in a day. Eating 3k is a challenge for me.

@DeanTTraining Me this weekend after 12 weeks of cutting. Back to the plan tomorrow. Ever try Bundt cakes 😅

@toro__training Salty Egg whites 🤤

Egg whites get demonized, but I see them as a staple when cutting. You dont have to eat them plain. Add some veggies, season them well, and make them enjoyable. And if the texture still is not for you, what I usually recommend is this: cook 200–400g (20–40g of protein), mix them into your lunch bowl with lean meat and carbs (or low-carb tortillas if you’re deep in a cut) and split that into two meals.

@BigDadEnergyX I’ve been wanting Vrabel to announce he’s stepping down so this could maybe come true. Either way I’m cool with the group they brought in if AJ leaves. Very excited to see Mannions system

Gonna be hilarious when Howie and AJ Brown announces he stays in Philly. You all don’t realize Makai Lemon was just the slot receiver the Eagles have been missing since Jason Avant left 👀

@DigitalFringed1 @KnightmarishJ Saw someone post behind the back smith machine shrugs this week. Tried it yesterday and feeling it today. Makes you naturally lean forward a bit and squeeze upper back/traps

@KnightmarishJ great tip on the kelso shrugs at the end of the set. And the arsenal multi row done 1 arm at a time felt great.

✅Pull 1 done ✅Cardio done ✅ Few receipts ‼️Gym it up folks ‼️

@DeanTTraining Yeah but where are you going to find a bench in the wild?

Someone’s going to say “bUt sTaNdInG hItS mY cOrE tOo” If you are doing a PEC FLY because of the MINUSCULE (really nonexistent) benefit it gives your core…you are lost Someone else gonna say “but I can’t bring a bench over to the Cable area at my gym…someone will pull out a Glock and shoot me in the head if I do!” Unfortunate but there is a bit of good news: You can just choose another exercise that’s actually stable and isn’t complete dogshit at training the Pecs effectively like a Standing Cable Fly is

Nobody that’s serious about making progress is doing Standing Cable Flys anymore Yeah, yeah…I know “Ronnie Coleman did them!” “They were a staple for Jay Cutler!” Last I checked, you aren’t Ronnie or Jay and it’s not 1993 anymore Do Seated Cable Flys, Peck Deck, or Pressing variation and stop pissing in the wind

@DeanTTraining It’s been a minute. Might try it again for a bit

@j1j576 It’s a solid piece but if it feels off may not be wise to force it

Dudes will live their entire life with the Bicep development of a 14 year old boy simply b/c they refuse to use Upper Arm Support on their Bicep Curls It Is Honestly INSANE

@DeanTTraining This is it. Maybe I’ll switch back bc bench isn’t always available and trying to be consistent with every lift

@gymmaxxfit Kohls or Amazon is where I bought my extras. Can’t remember but I waited like 2 months to do so and after I did I couldn’t believe I waited so long

@j1j576 That’s what I was thinking of doing, prepping the for the week

I’ve finally caved and bought a Ninja Creami. I am going to be in the lab (kitchen) this weekend making some flavours but I want to hear some recipes that absolutely bang. Low(ish) calories of course. All recipes welcome.

@1sPlaza @gymmaxxfit I hate cottage cheese but makes good texture and can’t taste it. And I obviously meant Chocolate Fairlife and cottage cheese 🤣

@j1j576 @gymmaxxfit Disgusting lol

@gymmaxxfit Buy extra containers. Trust me. I prep 6 at a time. Very nice haha

@j1j576 Thanks bro

@1sPlaza @gymmaxxfit I’ve done this same one with just cottage cheese and Fairlife. Came out fire as well

@gymmaxxfit One I love, and literally one ingredient: 600ml Fairlife chocolate milk and 1/2tsp xantham gum It’s like 300 calories

@gymmaxxfit Lots of protein powders lose flavor once froze. My favorite that I found are Clean Simple Eats for creamis adjust amounts for macro goals add ins before respin if you have macros to spare like Oreos/Recess. All mine are between 350-450 cals

@gymmaxxfit -10-12oz Fairlife FF/2%/Whole/Chocolate -50-100g 2%/4%/Whole cottage cheese (for texture without added junk, can’t taste it) -1.5/2 scoops of Protein Powder -Blend it all together -Freeze -Run on Ice cream or Lite ice cream -Splash of Milk -Respin I add PB fit for Choc PB

@gymmaxxfit Also do arms first on upper days

@gymmaxxfit Same thing I run. Only difference is 3 sets on Rows/PullDowns and I either finish the session with Dips/2nd bicep exercise

Full UPPER day I’m currently running as part of a legs/push/pull/lower/upper split. 1)Chest Supported Row Pronated Grip 2 x sets 6-10 rep range 2) Incline Chest Press Machine 2 x sets 6-10 rep range 3)Pec Deck Chest Fly 2 x sets 6-10 rep range 4)Wide Grip Lat Pull Down 2 x sets 6-10 rep range 5) Lateral Raise Machine 3 x sets 8-12 rep range 6) Tricep Pushdown On Bench With Vulken Attachment 2 x sets 6-10 rep range 7) Machine Preacher Curl 2 x sets 6-10 rep range 8) Shoulder Press Machine OR Facepulls using a bench and Vulken attachment 2 x sets 6-20 rep range Many of these are the same exercises from my other days however that’s how I like to programme my UPPER day currently. I like mastering and perfecting my form on the exercises that get you the most for your money. I will usually alternate between shoulder press and face pulls/rear delt flies on the last exercise depending on which delt I want to currently work on more.