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  1. #31
    Join Date
    Oct 2010
    Location
    Phoenix, Arizona
    Posts
    9,352
    That moment when you look like a chemist trying to mix together your stack, coffee, energy drink, and pre-workout just to get your day going while fasted.
    Greg "Hyena" Nichols
    Instagram: tacfit_az
    Facebook: SI Instructor Greg Nichols

    #thinkinginviolence
    #tactisexual

    Always entertaining, mildly offensive
    IANative: Indeed, when you grab Brent (or he grabs you), it feels like liquid unobtanium wrapped in rawhide... whereas Greg is just solid muscle wrapped in hate, seasoned w/ snuff and a little lead.

    http://www.warriortalk.com/showthrea...he-Obscenities

  2. #32
    Join Date
    Oct 2010
    Location
    Phoenix, Arizona
    Posts
    9,352
    Rack pulls in sets of 5 on the menu, 225, 275, 325, 368, 392, 436 x 3 sets. The weights are a little strange due to some of the plates being in Lbs and other in Kgs.
    Greg "Hyena" Nichols
    Instagram: tacfit_az
    Facebook: SI Instructor Greg Nichols

    #thinkinginviolence
    #tactisexual

    Always entertaining, mildly offensive
    IANative: Indeed, when you grab Brent (or he grabs you), it feels like liquid unobtanium wrapped in rawhide... whereas Greg is just solid muscle wrapped in hate, seasoned w/ snuff and a little lead.

    http://www.warriortalk.com/showthrea...he-Obscenities

  3. #33
    Join Date
    Oct 2010
    Location
    Phoenix, Arizona
    Posts
    9,352
    Just got done with BF% test, down 4% and maintaining my weight, since getting back from HI.

    Fat Female "trainer": So what's your goal?
    Me: I want to hover right at 10%
    FFT: you should add some cardio
    Me: No, I lift
    FFT: well then do some HIT
    Me: No, I lift
    FFT: You really need to do some cardio or HIT because something, something, something (had zoned out at this point).
    Me: Ma'am, I've lifted at lunch every day for 2 weeks fasted, I'm on a caloric deficit, and I never take more than 60sec between sets. I don't need cardio, I don't want cardio, and I'm still dropping fat faster than a girl that starts talking about marriage. I'm good.


    The moral of the story. If these words regularly occur in your discussions about diet or fitness don't talk to me:
    Calories
    Cardio
    Circuits
    HIT
    Classes
    WOD
    Crossfit
    Diet
    Greg "Hyena" Nichols
    Instagram: tacfit_az
    Facebook: SI Instructor Greg Nichols

    #thinkinginviolence
    #tactisexual

    Always entertaining, mildly offensive
    IANative: Indeed, when you grab Brent (or he grabs you), it feels like liquid unobtanium wrapped in rawhide... whereas Greg is just solid muscle wrapped in hate, seasoned w/ snuff and a little lead.

    http://www.warriortalk.com/showthrea...he-Obscenities

  4. #34
    Join Date
    Oct 2010
    Location
    Phoenix, Arizona
    Posts
    9,352
    14 days left of my harsh cut and no booze. I plateaued last Friday with no fat loss since the previous Friday so it's time to change up the diet and routine. Over the weekend I stopped intermittent fasting and added 3 eggs, sour cream, and cheese for breakfast. Also starting 2 a days again today and that will add another protein shake and a second dose of BCAAs. I am also discontinuing the use of Phosphator and Glutamine as I am less nervous about going catabolic with the extra nutrition.
    Greg "Hyena" Nichols
    Instagram: tacfit_az
    Facebook: SI Instructor Greg Nichols

    #thinkinginviolence
    #tactisexual

    Always entertaining, mildly offensive
    IANative: Indeed, when you grab Brent (or he grabs you), it feels like liquid unobtanium wrapped in rawhide... whereas Greg is just solid muscle wrapped in hate, seasoned w/ snuff and a little lead.

    http://www.warriortalk.com/showthrea...he-Obscenities

  5. #35
    Join Date
    Feb 2009
    Location
    Colorado
    Posts
    7,239
    Rock on dude.

    Also I just read the post about the fat female trainer... my face hurts from laughing. Well done.
    Geek Warlord
    Dungeons & Dragons & Deadlifts

    Muscle Wizard Casts: Fist


    CRG-1 DPS
    CRG-2 CRG x 2
    SGF-1 Shotgun Gunfighting
    Trauma care under fire
    Spetsnaz Sniper
    HRO-5 Terrorist & Active Shooter Interdiction
    HRO-6 CQB: Fighting in Structures
    CRG-4 Force on Force
    HRO-5 Terrorist & Active Shooter Interdiction - 3 day
    TWOTU edition
    Trauma Medicine for the CCW Operator
    Pistol Ground Fighting (Taint Shooting Progressions)

    TWOTU since May 2015

  6. #36
    Join Date
    Oct 2010
    Location
    Phoenix, Arizona
    Posts
    9,352
    Routine update as related to the above post:

    0730, 3 scrambled eggs, cheese and sour cream
    1100, 1 hr workout followed immediately by shake and BCAAs
    1345, a fist full of roast beef and spinach
    1600, workout for 1.5 hrs followed immediately by a shake and BCAAs
    2030, 8oz of beef and steamed broccoli
    Greg "Hyena" Nichols
    Instagram: tacfit_az
    Facebook: SI Instructor Greg Nichols

    #thinkinginviolence
    #tactisexual

    Always entertaining, mildly offensive
    IANative: Indeed, when you grab Brent (or he grabs you), it feels like liquid unobtanium wrapped in rawhide... whereas Greg is just solid muscle wrapped in hate, seasoned w/ snuff and a little lead.

    http://www.warriortalk.com/showthrea...he-Obscenities

  7. #37
    Join Date
    Oct 2010
    Location
    Phoenix, Arizona
    Posts
    9,352
    Leg day Lunch

    Leg Press:
    160x10 warmup
    Single leg press
    80X10
    100 5x5

    Both legs
    160x5, 180x5, 200x5, 220x5, 240x5, 260x5, 280x5, 300x5, 320x5, 360x5. Ran out of time to do more.
    Greg "Hyena" Nichols
    Instagram: tacfit_az
    Facebook: SI Instructor Greg Nichols

    #thinkinginviolence
    #tactisexual

    Always entertaining, mildly offensive
    IANative: Indeed, when you grab Brent (or he grabs you), it feels like liquid unobtanium wrapped in rawhide... whereas Greg is just solid muscle wrapped in hate, seasoned w/ snuff and a little lead.

    http://www.warriortalk.com/showthrea...he-Obscenities

  8. #38
    Join Date
    Oct 2010
    Location
    Phoenix, Arizona
    Posts
    9,352
    Fat loss Friday. Down another 1.5% since last week, same weight, plateau broken.
    Greg "Hyena" Nichols
    Instagram: tacfit_az
    Facebook: SI Instructor Greg Nichols

    #thinkinginviolence
    #tactisexual

    Always entertaining, mildly offensive
    IANative: Indeed, when you grab Brent (or he grabs you), it feels like liquid unobtanium wrapped in rawhide... whereas Greg is just solid muscle wrapped in hate, seasoned w/ snuff and a little lead.

    http://www.warriortalk.com/showthrea...he-Obscenities

  9. #39
    Join Date
    Feb 2011
    Location
    Alabama
    Posts
    1,519
    Quote Originally Posted by Greg Nichols View Post
    Fat loss Friday. Down another 1.5% since last week, same weight, plateau broken.
    What is an accurate BF measurement tool that you've found useful?
    Armed Puritan

  10. #40
    Join Date
    Nov 2008
    Location
    Texas
    Posts
    31
    Quote Originally Posted by TFA303 View Post
    What is an accurate BF measurement tool that you've found useful?
    DEXA, Research grade BIA, air or water displacement provide fairly accurate “estimations” of body composition. The first two will provide the best most useable info. Calipers are useful but clearly cannot measure visceral fat. But then again they are accessible and seven bucks in Amazon.

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