To Infinity.... and Beyond!

Dustin07 said:
My buddy and I were just talking about this. He prefers a very very small heel and we sorta came a conclusion that if I were oly lifting, my heels would probably make sense again. Occasionally I do like to bring the oly back to train some explosiveness but for now I can say that pulling and squatting in flats was nice from a "don't need to change shoes" angle, but also I just felt very very planted and stable in the flats this weekend.




well the boobs are a go for sure, and covered by insurance, as well as a little liposuction since they like to fill them with as much of your own tissue as possible apparently. She did have the mastectomy dec 5th and a spacer was already put in. today she gets her first saline injection into the spacer to start spreading the breast tissue out and preparing it to go back to her normal size (which was decently large already). When they do the mastectomy they remove so much tissue that they worry about it being too thin to get enough blood flow to heal. Losing the nipple is a very very real possibility and a big fear she had. it was so real that they already had us working with them on 3d tattoo options "just in case" but they found they were able to save enough tissue that the body can (and seems to be ) heal itself very well. for the first few days we didn't look under the gauze. when we did, it looked like she got punched hard in the tit. a bit indented and very very bruised, the entire breast. TBH I was expecting a murder scene and it looked really good IMO. just a little scar down in the underboob and one in the armpit from taking the lymph nodes. she even has some cleavage again already from the spacer and everything. So from a husbands perspective I can say that draining the tubes, tending to the bandages and whatnot has been nowhere near as bad as I expected. probably a testament to fantastic surgeons! she really is looking and feeling great.
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Awesome news brother!
 
Hyde said:
What you really want is 3” platforms for all of your deadlift work. Save time & energy by making all of your work deficits. Don’t need to come up with mats/blocks, less weight you need to load, then you take them off one day and pull a PR.
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Amen
 
Hyde said:
What you really want is 3” platforms for all of your deadlift work. Save time & energy by making all of your work deficits. Don’t need to come up with mats/blocks, less weight you need to load, then you take them off one day and pull a PR.
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Wait, so I could be 5’9” on deadlift day? That in itself is a PR. I represent the Lollipop Guild weight lifting crew. 🤣
 
Dustin07 said:
Warm up

RDLs, power cleans, bb Rows.

Deads
10 x 135
6 x 185, 225, 275, 325, 375
3 x 405
(Felt so good I considered running the 405s as RDLs lol).

Squats
5 x 135, 185, 225, 265

Leg ext
3 x 12

Leg curls
3 x 12


Notes
Training has been a bit messy between appts for my wife and work Christmas obligations. Really only planned for like 335 x 5 today to get a little volume in but it felt super light so pushed a bit further.

I'm a bit underfed, weight bouncing between 199-203, yet honestly the weights felt light today. Good session.

Super tired but super strong what a mind F.

Not attempting any squat records here. Just practicing and getting volume. Squatted in my flats instead of my ristos today and it felt great.
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DL looking good! What's your current pr?
 
akboom87 said:
Now I’m curious how tall are you? I sit right at 6’1”
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drivers license still says 5'10" but it's closer to 5'9" now. some degenerative issues and a busted disc at L5.
it's one of the reasons I'm a huge proponent of trying to get people to just rehab their backs and fix their brains before freaking out and getting surgery. I have a busted disc, a torn ligament, and a bone spur rubbing against the sciatica all in the same area, as well as losing about 3/4" of my height but I have zero pain as long as I stay active and deadlift.

Might be why I'm a better deadlifter than squatter, I keep building a better frame to get closer to the bar 😅😅
I think it's also why I have to be at like 10% BF to look like I'm even 12-14% because it feels like everything is squished right into the love handle region 😅😅
 
Dustin07 said:
drivers license still says 5'10" but it's closer to 5'9" now. some degenerative issues and a busted disc at L5.
it's one of the reasons I'm a huge proponent of trying to get people to just rehab their backs and fix their brains before freaking out and getting surgery. I have a busted disc, a torn ligament, and a bone spur rubbing against the sciatica all in the same area, as well as losing about 3/4" of my height but I have zero pain as long as I stay active and deadlift.

Might be why I'm a better deadlifter than squatter, I keep building a better frame to get closer to the bar 😅😅
I think it's also why I have to be at like 10% BF to look like I'm even 12-14% because it feels like everything is squished right into the love handle region 😅😅
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Sounds like the heavier squatting and deadlifting has built up your obliques a bit. Once they have a little size on them they start pushing out what little fat is there more.
 
GreenMachineX said:
This is why I suspected for myself for a while. What's the way to fix this?
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Detraining the area, or getting used to it. If you want to squat and DL heavier your core is going to grow to be able to support the weights you are moving. That is just part of the game. Short of dieting and staying leaner than usual so you don't see the love handles as much I don't really have a workable solution for someone who wants to continue squatting and deadlifting. Perhaps @Resolve10 or @Hyde have a suggestion, but I think that is just the result of needing a thicker core to manage the weights being used. Personally, I have just come to accept that I have good obliques and when I am lean they are impressive, but when I am holding a little extra, I look a little extra. The real answer is to stay at a lean healthy weight which as i get older actually makes more sense anyway for longevity, and joint relief purposes. Even in my pics at 194 I still have a little bit of love handle with a full blown 6 pack, abs serratus and intercostals. I don't really think anyone was paying attention to them though because everything else was very impressive. Most peoples eye's are drawn to positive things and away from the negative unless looking for it. Of course when we look at ourselves especially in this game we look directly toward anything that makes us insecure. So some of it just comes down to acceptance.
 
GreenMachineX said:
This is why I suspected for myself for a while. What's the way to fix this?
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MrKleen73 said:
Sounds like the heavier squatting and deadlifting has built up your obliques a bit. Once they have a little size on them they start pushing out what little fat is there more.
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I don't doubt it. When I was leaner and hanging out in the 10% area I intentionally did not try to overtrain obliques etc for that exact reason. Undoubtedly during my xfit years they got more than enough work anyways and the occasional med ball russian twists etc, but I did not TRY to bulk them up at all.

again according to renpho, I'm only up 3% BF from 14-17% even though bodyweight is up from 183 to 201.
so from 25lbs of fat to 34.5lbs of fat (+9lbs) but a bodyweight increase of 18lbs.

*Yes I know renpho isn't accurate necessarily by any means, but I have found it to be consistent so I watch it as a baseline, from my own experience, and the mirror, I'd guess it's close to accurate right now on the 17%, and back in the day we used calipers and dunk tanks*
 
Resolve10 said:
I'm not good to ask this because I've always had garbage core genetics. I then just didn't care and never felt all the compound movements I did or core work ever really made my sides blow up anyways. I know some disagree, but I don't think it is generally as big as an issue as some make it (but I also hang out pretty lean so maybe it is easier to say that than if I let myself gain some more weight).
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the other thing is the same area that in theory might grow from doing these movements is the same area a man tends to hold excess weight with age (spare tire). Right now I'd say that area between the belly button and the belt is the only portion that's truly grown a tad uncomfortably large in my last 18 months. my lats have swollen a lot too (as have arms) but I've just moved on to wearing larger shirts.

all of my pants still fit. some of my slacks are just tighter in the quads and ass. boxer briefs are a lot tighter in the ass.
 
Resolve10 said:
I'm not good to ask this because I've always had garbage core genetics. I then just didn't care and never felt all the compound movements I did or core work ever really made my sides blow up anyways. I know some disagree, but I don't think it is generally as big as an issue as some make it (but I also hang out pretty lean so maybe it is easier to say that than if I let myself gain some more weight).
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Yeah, I don't think it is as big of a factor as some make it but definitely believe the muscles grow due to the increased need for stability. I also don't know for how long, or it just a temporary growth after first getting started.

That being said, I always noticed when I trained regularly with a belt my abs stuck out more from being used to being pushed out under maximum contraction. Basically from training them pushed out as opposed to held in. I imagine some attention to my tranversus abdominis during that time would have probably kept that from happening though.

In the end I think just staying leaner is the real answer if the appearance of love handles is an issue for you. Otherwise, self acceptance and continuing to do the exercises you love is the answer.
 
Resolve10 said:
Ya I should emphasize I mean a lot for how I look at it. I think a strong looking waist (as long as it isn't super blocky) probably isn't bad and I'd rather lift a ton of weight and maybe be a little bigger there then trade it and lift less.

I also have zero aspiration to compete in BB so my opinion means less if that is someone's sole goal.
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This is my thoughts. All men who get stronger have waistlines that grow somewhat with their strength, because their lean mass must have increased at some point. And as men age they also tend to add more fat around the core/low back as well.

I’m not saying that you need to be fat or need to have a bad looking core, but I am saying it’s unreasonable to think all of the other supporting muscles for a lift will grow over time but the abs & obliques somehow wouldn’t. Look at every man who has performed a 1,000lb conventional deadlift - you will not see the waistline of a Physique pro.
 
Warm ups

RDLs, power cleans, OHP
Empty barbell

Deads
10 x 135
5 x 225, 275, 315, 365

Bench
10 x 95
5 x 135, 185, 225, 250

Slingshot
5 x 275

Squats
5 x 135, 185, 225

Slingshot assisted pushups
1 set of 50

DB Curls
20 x 30s





Notes
Bench was feeling sorta light after those deads. Buddy and I anticipate a crazy holiday schedule so opted for an everything day.
Work was nuts yesterday so I opted for a fast. Knew gym wasn't happening.
Sleep quality has been good but hours have been strained. Just super busy and getting home late.

Weight 196.6 this morning still fasted.
 
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I was dragging my butt today at the gym but the bench felt super light. only supps:

Alpha Gel
XPG DHEA
APEX Triton <- forgot I had some in my desk at work so gave it 5 pumps. smells good lol.

Pounded my protein shake mid workout and back at my office I feel worked. I really did not think it was that good of a workout and the first 10-20 pushups seemed just silly but once I decided to go for 50 it honestly was a nice accessory, really gave me a decent volume pump and fatigue feeling.
 
Resolve10 said:
Ya I should emphasize I mean a lot for how I look at it. I think a strong looking waist (as long as it isn't super blocky) probably isn't bad and I'd rather lift a ton of weight and maybe be a little bigger there then trade it and lift less.

I also have zero aspiration to compete in BB so my opinion means less if that is someone's sole goal.
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I think it's another sport where fashion has changed. Nobody would have called Ronnie fat, but clearly Arnold and most guys from previous generations had narrower waist lines. fat is fat and lean is lean regardless of shape to some degree, don't you think?

I don't think I personally care necessarily what my waist measurement is, and if I'm blockier or narrower in the waist but the tell tale signs that my BF is higher than I want are the little rolls. if the gut wants to hang over the belt instead of in it, if I see the spare tire poking out the sides of a fitted shirt from behind. I mean, we "know" if we have a little extra fat we want to shed.

CBum has done a great job of sculping huge lats though to make his waist look pretty damn trim. In terms of sex appeal every woman I've met would prefer the less vascular and cartoony look, maybe an off season Arnold at most. But yeah, I'd have no problem with a cbum physique 😅

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I am honestly not 100% sure I know what I want personally, to be honest and I'm just realizing that as I look back on my leanest pics. I was shredded AF but GD I looked skinny as hell compared to now. I've built a lot of lean mass to go with the extra fat in the past couple years. I've hit a lot of strength PRs I'm very happy with. I've lacked and missed more explosiveness and endurance, a form of athleticism I've enjoyed my whole life, and I'd like to be leaner in the sense of abs, but I'm not sure the sacrifice would be worth it if I was as skinny as I was when I thought i was on top of the world.
 
Dustin07 said:
I think it's another sport where fashion has changed. Nobody would have called Ronnie fat, but clearly Arnold and most guys from previous generations had narrower waist lines. fat is fat and lean is lean regardless of shape to some degree, don't you think?

I don't think I personally care necessarily what my waist measurement is, and if I'm blockier or narrower in the waist but the tell tale signs that my BF is higher than I want are the little rolls. if the gut wants to hang over the belt instead of in it, if I see the spare tire poking out the sides of a fitted shirt from behind. I mean, we "know" if we have a little extra fat we want to shed.

CBum has done a great job of sculping huge lats though to make his waist look pretty damn trim. In terms of sex appeal every woman I've met would prefer the less vascular and cartoony look, maybe an off season Arnold at most. But yeah, I'd have no problem with a cbum physique 😅

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Dustin07 said:
I am honestly not 100% sure I know what I want personally, to be honest and I'm just realizing that as I look back on my leanest pics. I was shredded AF but GD I looked skinny as hell compared to now. I've built a lot of lean mass to go with the extra fat in the past couple years. I've hit a lot of strength PRs I'm very happy with. I've lacked and missed more explosiveness and endurance, a form of athleticism I've enjoyed my whole life, and I'd like to be leaner in the sense of abs, but I'm not sure the sacrifice would be worth it if I was as skinny as I was when I thought i was on top of the world.
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What is funny is that Arnold actually had a wide waist compared to other competitors but he has such a great ribcage and lats it was almost hard to tell. I think that CBum probably started out with a smaller waist i the first place.

Also, there is no way you would be as skinny as you were back then as long as you didn't use the same methods to lose the weight, overtraining and minimal calories. You would at least be 10lbs heavier minimum and that is huge when it comes to muscle mass and being lean.

If you are interested in a program that will give you the best of both worlds, have a look at some of Zach Evenesh's programs. I honestly think they might be right up your alley from what you are saying you want. I did really well on them, it was what I built most of my strength up with for my PL meet, then had a coach peak me for it. Lots of variety, lots of strength work, explosive work, and hypertrophy work with about 15 minutes of GPP/Condition thrown into the end of every session. It was extremely fun, challenging, and productive training. The program I was doing was here, Invalid Link Removed it used to be $15 several years ago, and is $27 now. If I were interested in what you sound like you are interested in then I would check it out. It's super cool because there is a leaderboard and the workouts are put up and everybody who wants to puts there numbers in and competes within the group. Sometimes its a timed complex, almost like a WOD, other times just working up to a 3 rep max, or some kettlebell/dumbbell snatches, cleans, jerks, all kind of Olympic lifts. I honestly think you would really dig the training and the competitive portion of it which always drove me to push harder. Anyway, you might want to check it out. I remember that was one of the times my shoulders looked the best too from all of the explosive Oly style movements being incorporated in there. Plus my strength exploded with this training. This was what I was going to end up getting back into before it became evident my right shoulder wouldn't be able to handle all of the big strength training stuff.
 
MrKleen73 said:
I remember that was one of the times my shoulders looked the best too from all of the explosive Oly style movements being incorporated in there. Plus my strength exploded with this training.
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ha that does sound awesome and it's funny you mention that cause I just spent 10 minutes trying to find an old deadlift picture from a comp (shirt off) where my shoulders were absolutely shredded 😅
I never truly got very veiny yet had massive striations and paper thin skin on the abs, maybe it's genetics IDK.


on another note my water bill was $41 this month. remember all that ditch work I did in August? that's like a $250/month raise 😅(y)
 
Finally slept in a bit today for the first time in Dec. Alarm went off at 4:20 and I was like...........nope.
Wife and I were out till like 10am doing some last minute Christmas chores that popped into our head (like stuffing a stocking and mailing it down to my step daughter as a surprise).

She's doing so much better though that we plan to take the dogs for a long walk tomorrow. her pain is way down, but it's sorta like she's had the flu for 3 weeks in terms of her physical capacity and exhaustion (the body is working hard in recovery, she hasn't actually been sick, just the body dealing with the big surgery). Looks like my boy and I will get a bro session in Saturday as well so I'll get my cardio caught up before the big holiday.
 
Great to hear she is doing so well. Have fun doing that session with the boy. These are memories both of you will have forever.
 
Bro sesh with the boy

Bench
10 x 145, 145, 185
3 x 225, 245, 265

Slingshot
2 x 300
1 x 315
22 x 185 (wide grip for fun)

Raw
9 x 225
20 x 135 (wide / suicide grip)





Notes
Things felt a bit heavy today. Weighed in at 197.4 this morning. I'm actually super with these numbers. The foundation seems pretty solid since my weak days are still better than my PRs a year ago.

Would have liked a much longer session but I'll get what I can with the teenager lol


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I bet your pecs were blown up after that though!
 
You’re getting in some good heavy workouts….putting in the extra work before that Christmas food. Sounds like your wife is doing better and better every day, that’s awesome news, and I know she appreciates the love and care you have been giving her.
Hope you and your family have a Merry Christmas, and prayers for your strength and her healing.🙏
 
Always great to get a fun session in around a holiday; even if they aren’t the greatest on paper they are usually special and feel extra satisfying.
 
My wifes BFF's son is in town from the Marines for the holidays and asked me to get him out for a session today


Deads
8 x 135, 185
3 x 225, 275, 315, 355, 395
1 x 415
10 x 315

RDL
12 x 225

Barbell rows
2 x 12 x 135

Tbar rows
3 x 10-12+

Superset with EZ bar curls
3 x 8-12+

Seated DB curls (damn)
3 x 10

DB rows
3 x 10
 
Low weight recently was 196.8
High weight today was 204 after last night's Christmas Chinese.

So it's hard to know if the low was water or if the high is all water and what is real. Splitting the difference I'm probably 199-200 lol

Contemplating a very hard core but short cut until Feb when we go on vacation.

Just got a new bottle of Ultra Hard, wanting to run a cycle of it again to test it out compared to a year ago. I have some XPG Epi left so I'm thinking of slamming that for a few days then running straight into the UH for January and cutting back to mostly just Alpha Gel into mid Feb.

If I make this run I'll aim for a weight of sub 190 and will mostly utilize 30+hr fasts vs daily caloric deficits.
 
Dustin07 said:
Low weight recently was 196.8
High weight today was 204 after last night's Christmas Chinese.

So it's hard to know if the low was water or if the high is all water and what is real. Splitting the difference I'm probably 199-200 lol

Contemplating a very hard core but short cut until Feb when we go on vacation.

Just got a new bottle of Ultra Hard, wanting to run a cycle of it again to test it out compared to a year ago. I have some XPG Epi left so I'm thinking of slamming that for a few days then running straight into the UH for January and cutting back to mostly just Alpha Gel into mid Feb.

If I make this run I'll aim for a weight of sub 190 and will mostly utilize 30+hr fasts vs daily caloric deficits.
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What are your current bench & deadlift PRs, and what are your goals? Trying to see if you are in range to just go for them in a couple weeks.
 
Hyde said:
What are your current bench & deadlift PRs, and what are your goals? Trying to see if you are in range to just go for them in a couple weeks.
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With a proper warm up set up for it, I think he is very close.
 
Hyde said:
What are your current bench & deadlift PRs, and what are your goals? Trying to see if you are in range to just go for them in a couple weeks.
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Bench 300, nailed that. I have no doubt 315 is going to be a 2024 staple but essentially I wanted a 300lb bench and seem to have a 295-300lb most days.

The 500lb pull is always on the list. Pulled 485 Dec 4th and training has been a bit intermittent with the wife's surgery but I feel like I have 450+ most days.

415 today by no means a top weight of the day. My buddy peaked at 385 so I wanted one more heavier pull before drop setting for some hypertrophy work.

485 was a very very clean pull but I was glad I opted for 485 vs 500 that day because I could tell it was my top effort of the day.

Best rack pulls was 500 or 520 but I've focused my time more on deficits the past few months vs rack pulls
 
Most of my PRs seem to have come during weight ramp ups.

Meaning I went from 183-195, hit some PRs, cut back to like 188.

Then ran to 200+lbs PRd everything.
Cut back to 190
Ran to 200 again and PRd both lifts again.

The little bull/cut cycle seems to be working. Everytime I go up I add just a couple lbs to the bulk but also PR both lifts on the way up.


Duh. I realize that's obvious info but my point is that my PRs at 200lbs continue to increase Everytime I cut back then bulk to 200. All of my PRs keep landing Everytime I ramp back up to 198/202lbs ish
 
I would pull 500 the next deadlift day you’re feeling good, then cut. If you don’t feel good for it within a few weeks, then just start the cut. But you’re probably in position to just take it on a good day with a big jump.
 
Hyde said:
I would pull 500 the next deadlift day you’re feeling good, then cut. If you don’t feel good for it within a few weeks, then just start the cut. But you’re probably in position to just take it on a good day with a big jump.
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Right, my thoughts too. Less jumps on the way up and kill it!
 
And have your buddy film it!
 
Rare mid week bench day with my boy

Bench
20 x bar
15 x 95
10 x 135
5 x 185
3 x 225, 250
1 x 275, 290, 295

Slingshot
1 x 315, 315
(The second 315 was like butter. First one was a grind)

Raw
5 x 250 (paused)
10 x 225 (no pause, suicide grip)

Rope tri extensions
3 x 10+

Hammer strength shoulder press
2 x 10

Hammer strength inclines
2 x 10+

Hammer strength declines
2 x 10+

LISS
10 min incline.

My normal lifting buddy showed up so we had a full blown bro sesh. My boy PRd bench, 165 raw, 175 with sling shot. My lifting buddy also PRd at 270. My 250 paused isn't really a PR, but it's damn close for paused sets.

And any day I hit 225 x 10 is a good day.
 
Dustin07 said:
Rare mid week bench day with my boy

Bench
20 x bar
15 x 95
10 x 135
5 x 185
3 x 225, 250
1 x 275, 290, 295

Slingshot
1 x 315, 315
(The second 315 was like butter. First one was a grind)

Raw
5 x 250 (paused)
10 x 225 (no pause, suicide grip)

Rope tri extensions
3 x 10+

Hammer strength shoulder press
2 x 10

Hammer strength inclines
2 x 10+

Hammer strength declines
2 x 10+

LISS
10 min incline.

My normal lifting buddy showed up so we had a full blown bro sesh. My boy PRd bench, 165 raw, 175 with sling shot. My lifting buddy also PRd at 270. My 250 paused isn't really a PR, but it's damn close for paused sets.

And any day I hit 225 x 10 is a good day.
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Looks like a good productive day, especially with your boy’s 165 Bench PR.
 
Dustin07 said:
Rare mid week bench day with my boy

Bench
20 x bar
15 x 95
10 x 135
5 x 185
3 x 225, 250
1 x 275, 290, 295

Slingshot
1 x 315, 315
(The second 315 was like butter. First one was a grind)

Raw
5 x 250 (paused)
10 x 225 (no pause, suicide grip)

Rope tri extensions
3 x 10+

Hammer strength shoulder press
2 x 10

Hammer strength inclines
2 x 10+

Hammer strength declines
2 x 10+

LISS
10 min incline.

My normal lifting buddy showed up so we had a full blown bro sesh. My boy PRd bench, 165 raw, 175 with sling shot. My lifting buddy also PRd at 270. My 250 paused isn't really a PR, but it's damn close for paused sets.

And any day I hit 225 x 10 is a good day.
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Nice you get to lift w your boy! I vividly remember anything I was included w my Dad. Building some good memories for the both of you!
 
Looks like a really fun session! Congrats to the boy on his PR!
 
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