GreenMachineX
Well-known member
Yeah, I just don't have a choice...all I can have is junk sugar stuff prepping for this colonoscopy so I may as well fast.
To Infinity.... and Beyond!
- Thread starter Dustin07
- Start date
MrKleen73
Legend
Well, as beneficial as fasting can be, there is not a huge reason to force yourself into it. Especially if you don't like the idea of it. Disciplined eating, and cycling calories can assist in many of the same ways. Fasting just happens to be my preference for creating a deficit. I like things to be pretty simple and am far better at buckling down extremely hard for short periods than I am staying disciplined and maintaining a deficit without fasting. Plus, I truly enjoy food and the amounts I have to eat a day to lose weight are so small I can't enjoy them. I end up very hungry and sooner or later tend to eat too much or foods I should not be eating. So for me it is actually easier to just flip the on, or off switch and be less hungry on the days I am feeding the muscle while also allowing me to be in a pretty good surplus on training days.
dapack
Well-known member
I been using straps on rack pulls now. Really don't think for grip strength will back a huge difference and pulling with hook can never get it set right. With straps can focus on the weight and movement and not have to worry about your grip.
akboom87
Well-known member
Another thing I’ve noticed from fasting is my portion size of foods has gotten smaller. I get full way faster than before. After a 36 hr fast I feel like I could eat and eat and eat, have a portion of whatever I’m eating and it’s like bam, full, don’t even want any more food.
Rocket3015
Legend
i think fasting is something i want to and should try, i just need to get in the right frame of mind
Rocket3015
Legend
you are having a colposcopy, and i am having a pet scan and bone morrow biopsy - two lucky dudes
GreenMachineX
Well-known member
Ugh, sorry man. I don't like aging...lol
Rocket3015
Legend
It's better than dying !!
Dustin07
Legend
coming up on 36hrs here, so going to break the fast with ground meat and rice breakfast slathered in my buddies homemade mexican hot sauce. Slept HARD last night. golfed 14 holes walking so I picked up 2.5+ miles there, then came home and did a little 25 minute walk down the hill and back with my wife and the dog. had some sparkling water, a melatonin, and hit the hay around 8:15pm. I LOVE fasting, the hardest part is scheduling it in!
I think one of my straps fell out of my bag like 6 months ago so I've been doing everything without them but I might pick up another pair, I really like them for higher rep pulls like RDL's, rows etc...
man I sure do. Anyone can be an athlete at 20 (and should). I love running circles around high school college aged kids with a little grey in the beard. although with this generation that's getting easier to do.
I think one of my straps fell out of my bag like 6 months ago so I've been doing everything without them but I might pick up another pair, I really like them for higher rep pulls like RDL's, rows etc...
man I sure do. Anyone can be an athlete at 20 (and should). I love running circles around high school college aged kids with a little grey in the beard. although with this generation that's getting easier to do.
️
Rocket3015
Legend
I use straps more than I should, but I would rather have larger lat's, than a better grip!
MrKleen73
Legend
Why do you think you use straps more then you should? Do you have a reason to have the grip of a silverback gorilla or do you want bigger lats? If bigger lats then sounds like you made the right choice. Being able to hold on to a really heavy weight is only needed in a few specific sports like PL, Strong man, Gymnastics, and rock / mountain climbing. BB'rs only need decent looking forearms. Which can easily be trained without doing specific grip work.
I can hold a ridiculous amount of weight with my hands especially mixed grip but I can do reps of 405 without any wraps with a DOH grip. My forearms are still the limiting factor in a lot of my movements because the forearms are more likely to get too pumped to work right halfway through the second hard 10 rep set. Then I am more focused on just holding on to do more reps than making sure I am pulling with the lats, then the arms really get involved.
Rocket3015
Legend
I guess I think of straps as a crutch and I should be thinking of them as a tool !!
Dustin07
Legend
in the past I have felt like I would lose upper/thoracic/shoulder position when doing very heavy pulls from the ground with straps. hook grip seems to keep my lats, and shoulders etc in a much better form. I've never failed a deadlift due to my grip being shot, so thats why historically I've limited my strap use to higher rep stuff where I am able to maintain good form but am intentionally taking more reps than my might want to hold. Lately running 8-12 reps of RDLs at 315 hasn't been a grip issue though, maybe that's because I haven't had straps in a while now lol.
Rocket3015
Legend
You have done a great job on building your grip, use it to your avenge ! I can't imagine the grip on @Hyde ????
MrKleen73
Legend
I never could get hook grip to work for me. Actually felt looser, wide hands, short fingers and a big fat muscular thumb, just can't get the thumb locked under my fingers enough to truly secure the bar. So, if don't want to use a mixed grip, I have to either do naked DOH, or some sort of straps / versa grip. Pulling 405x5, and 435x4 DOH is my best DOH pulls for reps recently, which I think is pretty good.
Dustin07
Legend
Warm up
Rows, RDL, power leans, OHP
Empty bar - 95lbs
Deads
10 x 135
5 x 225
3 x 275, 315
+ 2 Green bands
1 x 315, 355, 385
+ 1 green band
1 x 405
No band
1 x 425
15 x 225 (cardio)
RDLs
3 x 6 x 325
SLDLs
10 x 225 (holy glutemous maximus)
Bb rows
3 x 10 x 145 (changing grip width each set)
Ez bar curls
3 x 15 x 40lbs.
(Super light but an explosive up and painfully slow eccentric for massive burn)
Hammer curls, standing
2 x 10 x 40s
Seated
10 x 25s, 30s, 35s
Notes
Kind of an experimental day. Wanted to get a good effort in cause I'm travelling this week and might not get to pull again until sometime next week, but then I travel again, so cramming.
Grip: I go switch grip over 275 to start stretching the bicep instead of hitting it cold at like 405.
Last set of RDLs I went normal double overhand grip with hook to test grip strength.
Haven't done SLDLs in ages, wanted to see if I could get in position.
Weight 192 lbs of twisted steel and sex appeal baby.
Rows, RDL, power leans, OHP
Empty bar - 95lbs
Deads
10 x 135
5 x 225
3 x 275, 315
+ 2 Green bands
1 x 315, 355, 385
+ 1 green band
1 x 405
No band
1 x 425
15 x 225 (cardio)
RDLs
3 x 6 x 325
SLDLs
10 x 225 (holy glutemous maximus)
Bb rows
3 x 10 x 145 (changing grip width each set)
Ez bar curls
3 x 15 x 40lbs.
(Super light but an explosive up and painfully slow eccentric for massive burn)
Hammer curls, standing
2 x 10 x 40s
Seated
10 x 25s, 30s, 35s
Notes
Kind of an experimental day. Wanted to get a good effort in cause I'm travelling this week and might not get to pull again until sometime next week, but then I travel again, so cramming.
Grip: I go switch grip over 275 to start stretching the bicep instead of hitting it cold at like 405.
Last set of RDLs I went normal double overhand grip with hook to test grip strength.
Haven't done SLDLs in ages, wanted to see if I could get in position.
Weight 192 lbs of twisted steel and sex appeal baby.
Dustin07
Legend
Hyde
Legend
Nice looking session! That’s what I do as well now, go to mixed grip very early for the exact same reason.
I have a big smaller & thinner hands, so I’ve never been able to make hookgrip work as well as mixed even for me, even with a few years spent on it seriously. I just tear the thumb skin off & bleed all over every time I get up around 600lbs, if not earlier.
Grip is a funny thing. Seems like you really need to train it very specifically for what you want out of it (crushing, pinching, holding, open vs closed, intensity vs endurance, finger strength, etc). I’ve pulled 470x10 on a power bar with hook, but tore open on the second rep of 600 same training cycle - so building endurance doesn’t necessarily beget max grip.
Best farmer’s walk is 255/hand for 100ft, 270 for 60 on thinner training handles, and 320 for 18ft. I picked 340 but dropped it after 2 steps
I have a big smaller & thinner hands, so I’ve never been able to make hookgrip work as well as mixed even for me, even with a few years spent on it seriously. I just tear the thumb skin off & bleed all over every time I get up around 600lbs, if not earlier.
Grip is a funny thing. Seems like you really need to train it very specifically for what you want out of it (crushing, pinching, holding, open vs closed, intensity vs endurance, finger strength, etc). I’ve pulled 470x10 on a power bar with hook, but tore open on the second rep of 600 same training cycle - so building endurance doesn’t necessarily beget max grip.
Best farmer’s walk is 255/hand for 100ft, 270 for 60 on thinner training handles, and 320 for 18ft. I picked 340 but dropped it after 2 steps
Rocket3015
Legend
600LBS You are a beast !!
MrKleen73
Legend
I remember hearing this on "Spencer for hire" me and my dad used to watch it together all the time back in the day. Hawk was such a cool character on there too.
Dustin07
Legend
Thank you Sir. Felt like I was firing slowly and didn't have full brute strength so letting myself taper down from 425 on a milder day feels like a great sign.
haha, well I weighed in at only 191 last night, had dinner etc, then this morning back to 191 or 190.8 ish. so I assume it slightly less twisted steel than I thought but an equal amount of sex appeal
it is interesting because I've been averaging 193-195 the past week or three after bottoming out at 190 in May.
Monday morning pre fast 197lbs
Tuesday morning post fast 192lbs.
So I assumed maybe 1lb fat at most, 4lbs of water. but the water weight didn't come back
Weds 191.
Today I'll carb up a little extra for my bench session before I travel. I'll try to eat around maintenance or slightly under the next few days. I'd like to see what life looks like around 185lbs by end of July maybe. lean up a tiny bit for summer, then go full ham on the carbs again for a fall/winter strength push to 500.
Dustin07
Legend
I definitely feel that I have benefited from what essentially turned out to be a bulking/cutting season spread in a traditional bb style, rather than my normal past 10-15 years of chronically dieting down to 10% bf etc. at 191 this morning the abs just seem far more visible than ever at this weight, 10lbs of extra muscle mass seems ridiculous, but honestly that might be accurate if you take in account that I've been at it for 10 months with most weeks likely having a caloric surplus aside from the ADF 2 weeks in May. Plus all of my belts are still in hole #2, all my pants still fit the same in the waist, but the quads, butt, and shoulders and chest are getting tighter in all my work clothes.
MrKleen73
Legend
All good things! Even if it ain't 10lbs your are pleased with it, and that is what really counts!
Dustin07
Legend
Bench
2 x 5 x 135
+ Green band on each side
1 x 135, 175, 195, 225
No bands
1 x 250, 270, 295 (PR town)
O x 300 (should have tried this first!)
9 x 230
17 x 185
15 x 155
CGBP
3 x 10 x 135
Laterals
10 x 27.5s, 32.5s, 40s
15 x 30s
High pulls (bb front raises?)
12 x bar, 65, 75
Sumo high pulls (without deadlift)
10 x 75, 95, 105
Tricep rope ext
5 x 12
Machine flies
3 x 15
Light weight, just driving blood/pump
Super fun session
Weight
190.8
Notes
I think green bands till 250 was possible but my buddy was tapping out at 195 so just did the one more heavy rep then went raw with him to keep time efficient.
My normal comp bench is now a full 1"+ wider than ever before, I think since tossing in wide grip work lately it's helped me find a wider normal grip with no injury concerns, very comfortable.
Good way to end the week before I fly.
2 x 5 x 135
+ Green band on each side
1 x 135, 175, 195, 225
No bands
1 x 250, 270, 295 (PR town)
O x 300 (should have tried this first!)
9 x 230
17 x 185
15 x 155
CGBP
3 x 10 x 135
Laterals
10 x 27.5s, 32.5s, 40s
15 x 30s
High pulls (bb front raises?)
12 x bar, 65, 75
Sumo high pulls (without deadlift)
10 x 75, 95, 105
Tricep rope ext
5 x 12
Machine flies
3 x 15
Light weight, just driving blood/pump
Super fun session
Weight
190.8
Notes
I think green bands till 250 was possible but my buddy was tapping out at 195 so just did the one more heavy rep then went raw with him to keep time efficient.
My normal comp bench is now a full 1"+ wider than ever before, I think since tossing in wide grip work lately it's helped me find a wider normal grip with no injury concerns, very comfortable.
Good way to end the week before I fly.
Dustin07
Legend
Thank you!!! I think on a good fresh day it's pretty much there!! Time to chase three wheels now
akboom87
Well-known member
Hell yeah nice job!!! Yeah you got 300 now it’s time for 316. Because stone cold said so!!!
Hyde
Legend
“IT’S A MINDSET!”
Haha glad to see the Bugez put some passion into your training with that video. He makes some really entertaining lifting vids. I remember he went through this phase after he finally got signed with the WWE where he bought a bunch of toys for his garage gym to experiment with in training (wraps, sleeves, a Titan Ram, a multiply squat suit, a Marrs Bar, a plate-loadable keg, etc). He was in the Leviathan suit, doing a high Boxsquat with a safety bar and like 800lbs or something nuts. Guy just loves to lift to his core.
You know, 295 at 190 is a good 100lbs over bodyweight - that sounds pretty good on paper!
Haha glad to see the Bugez put some passion into your training with that video. He makes some really entertaining lifting vids. I remember he went through this phase after he finally got signed with the WWE where he bought a bunch of toys for his garage gym to experiment with in training (wraps, sleeves, a Titan Ram, a multiply squat suit, a Marrs Bar, a plate-loadable keg, etc). He was in the Leviathan suit, doing a high Boxsquat with a safety bar and like 800lbs or something nuts. Guy just loves to lift to his core.
You know, 295 at 190 is a good 100lbs over bodyweight - that sounds pretty good on paper!
Dustin07
Legend
Warm up
Reverse curls, rows, RDLs, empty bb deads, and power cleans. (all empty bb)
Deads
10 x 135
8 x 225
+ 1 purple plate deficit
3 x 225, 275, 325, 365, 405
No deficit, + green band
EMOTM style
3 x 9 x 275
(1 set switch, 4 sets DOH hook, 4 sets DOH no hook, playing with grip testing/training)
Bb rows
10 x 135, 145, 155
Ez bar curls
3 sets
Notes
Just got back from 4 days in AZ. Woke up around 4:30 this morning thinking about my progression and plan for today's session. By the time I got to the gym was a little gassed but saw it through and hit my goal numbers.
Been struggling to really motivate on adding weight to the rows as the deads have been super taxing lately but I hit them looking for quality reps, chasing the pump and hoping for some hypertrophy and that it translates into a better back position / strength on my pulls.
I do feel like even my worst pulls these days are better form than a few years ago so something is working.
Idk which supplement is doing it but I am DRIPPING sweat, I have to change shirts mid workout lately lol.
Reverse curls, rows, RDLs, empty bb deads, and power cleans. (all empty bb)
Deads
10 x 135
8 x 225
+ 1 purple plate deficit
3 x 225, 275, 325, 365, 405
No deficit, + green band
EMOTM style
3 x 9 x 275
(1 set switch, 4 sets DOH hook, 4 sets DOH no hook, playing with grip testing/training)
Bb rows
10 x 135, 145, 155
Ez bar curls
3 sets
Notes
Just got back from 4 days in AZ. Woke up around 4:30 this morning thinking about my progression and plan for today's session. By the time I got to the gym was a little gassed but saw it through and hit my goal numbers.
Been struggling to really motivate on adding weight to the rows as the deads have been super taxing lately but I hit them looking for quality reps, chasing the pump and hoping for some hypertrophy and that it translates into a better back position / strength on my pulls.
I do feel like even my worst pulls these days are better form than a few years ago so something is working.
Idk which supplement is doing it but I am DRIPPING sweat, I have to change shirts mid workout lately lol.
Hyde
Legend
Fasting keeps endogenous GH higher more of the time…you stay more full when fasting in a deficit vs same calories spread over a wider window. You’re still going to be cutting, and that means you won’t be as big, full or strong as maintenance or growth phases, but fasting is slightly superior for fullness if anything.
The downside to fasting is the upside: how it affects your lifestyle. If you are pleased not to have to bother making/eating/cleaning up from 5 meals a day, it’s a benefit, and if you can’t stand to be without eating it’s not going to work for you.
But it’s definitely less catabolic.
Hyde
Legend
Dustin, just wanted to say that if the main movement is progressing then it is often hard to progress major accessories - you just need to train them as hard as you can with the energy you have left after the primary work. Sometimes you will kill them, sometimes they’ll kill you lol. But it’s just about consistent effort; you’re not going to get weaker from hard training effort, regardless of whatever ends up on the bar.
Just take what’s there each day.
Just take what’s there each day.
Dustin07
Legend
No dude it's perfect and absolutely mind blowing but fasting is a totally different and additional training of the mind. It trains your discipline and forces you to really think about your lifting schedule since you won't lift on a fast.
It also challenges your drive cause if you're serious about cutting then even 30 min of liss supercharges the fat burning on the tail end of the fast but it can be hard to motivate to go get that LISS in when you're tired after a long day at work or something fasted.
I PRd every lift basically in May and dropped ten lbs of fat. No muscle loss to speak of. Mind blowing.
Dustin07
Legend
I also feel like my body makes better use of carbs lately post fast. Break a 36hr fast with carbs and meat, go lift and the pumps are insane
Dustin07
Legend
Right on, that's been my mentality. I don't need to have the world's biggest barbell row if my deads can keep growing.
Things are night and day different than a year ago, or even 2-3+ years ago. Now I pretty much know there's a 400+lb pull in me any day of the week so it's a matter of keeping that baseline strength and pushing the momentum forward
totalwar
New member
Wow bro I'm sold. Will be trying this in July. Let's fuckin goooo
akboom87
Well-known member
Killing it man! Those deadlift numbers are looking strong!Warm up
Reverse curls, rows, RDLs, empty bb deads, and power cleans. (all empty bb)
Deads
10 x 135
8 x 225
+ 1 purple plate deficit
3 x 225, 275, 325, 365, 405
No deficit, + green band
EMOTM style
3 x 9 x 275
(1 set switch, 4 sets DOH hook, 4 sets DOH no hook, playing with grip testing/training)
Bb rows
10 x 135, 145, 155
Ez bar curls
3 sets
Notes
Just got back from 4 days in AZ. Woke up around 4:30 this morning thinking about my progression and plan for today's session. By the time I got to the gym was a little gassed but saw it through and hit my goal numbers.
Been struggling to really motivate on adding weight to the rows as the deads have been super taxing lately but I hit them looking for quality reps, chasing the pump and hoping for some hypertrophy and that it translates into a better back position / strength on my pulls.
I do feel like even my worst pulls these days are better form than a few years ago so something is working.
Idk which supplement is doing it but I am DRIPPING sweat, I have to change shirts mid workout lately lol.
MrKleen73
Legend
Great advice!!!
Dustin07
Legend
Since I've been out of town for work for a few days and am leaving again this weekend, my wife and I took the dinghy pictures for a cruise under the narrows bridge to a little pub with a dock for lunch date yesterday. Unfortunately, a couple drinks led to going to wilco, then home Depot, buying a ton of plants to build up this big privacy wall, and a new irrigation system. I'm happy with the pricing since we shopped it out and diy'd everything but my body was absolutely trashed by end of day yesterday lol...
Woke up this morning to start up the smoker, went with a snake method charcoal setup for low and slow brisket. Mowed, finished water irrigation, etc. It's only 10am and I'm dripping sweat and ready for a break ha.
Hope everyone has a great 4th, today is my favorite holiday of the entire year!
Gonna rest up now with the wife, eat brisket and ribs, and have a great bench day tomorrow.Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
Woke up this morning to start up the smoker, went with a snake method charcoal setup for low and slow brisket. Mowed, finished water irrigation, etc. It's only 10am and I'm dripping sweat and ready for a break ha.
Hope everyone has a great 4th, today is my favorite holiday of the entire year!
Gonna rest up now with the wife, eat brisket and ribs, and have a great bench day tomorrow.Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
MrKleen73
Legend
It's a fight. I have a big live oak tree in my front yard and it has grown what I can only call seedlings in the 8 diameter around the base of the tree. Killed the grass and tiny little oak trees with little leaves are all that grows there now. I have no idea how to get rid of them short of peeling back the whole layer and laying down some SOD.
Dustin07
Legend
I have read that some trees (specifically needles/pines in my case) leave too much acidity in the soil so that basically only moss and more trees can grow under their shadow, which makes sense because out in the woods there is no grass, just a very thick PNW underbrush. we have been talking about shrinking our front yard by about half and bringing in new soil to make what stays a very nice grass yard, then zero grass landscaping the other half. it's just a hard design for me to come up with, my wife is the spatially gifted one, I'm horrible about those things. I'm the guy from the meme who can live in a condo loft with nothing on the walls but a tv and gym equipment, lol.
I've done a number of different treatments and tested the soil and it seems like very anti-moss measure I take, makes the moss stronger lol.