SkRaw85
Legend
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To Infinity.... and Beyond!
- Thread starter Dustin07
- Start date
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SkRaw85
Legend
That’s badass! I wish our theatre was cool like that lol
Dustin07
Legend
for real, I gotta keep my eye on it. I guess they just played Jurassic Park recently. I think i was 10 years old when I saw that movie in the theater the first time!
Dustin07
Legend
Power cleans
10 x bar, 95
5 x 135, 155
3 x 175, 195, 205
Deads
5 x 225, 275
1 x 315, 365, 395, 415
5 x 345
10 x 225
Hang power cleans
2 x 10 x 135
Squats
5 x 135, 185, 225
(Just cause)
Leg curls
3 x 10
Leg ext
3 x 10
Notes
+10lbs from last session but it did feel heavy. Need more practice and need to bring deficits back into the diet I think.
I'd love to figure out a GPP day with focus on explosiveness. I don't like jumping, but I do like throwing in cleans for the general benefits.
Squats were more to test mobility than anything.
10 x bar, 95
5 x 135, 155
3 x 175, 195, 205
Deads
5 x 225, 275
1 x 315, 365, 395, 415
5 x 345
10 x 225
Hang power cleans
2 x 10 x 135
Squats
5 x 135, 185, 225
(Just cause)
Leg curls
3 x 10
Leg ext
3 x 10
Notes
+10lbs from last session but it did feel heavy. Need more practice and need to bring deficits back into the diet I think.
I'd love to figure out a GPP day with focus on explosiveness. I don't like jumping, but I do like throwing in cleans for the general benefits.
Squats were more to test mobility than anything.
MrKleen73
Legend
Sprints are about as explosive a movement as you can get for legs. Jumping is fine going up just don't jump down from the box.
Dustin07
Legend
90minutes later and I'm feeling pretty recovered. but in the moment, my conditioning for heavy deads just isn't feeling there right now. Nothing wrecks me more than deads these days but they are sure are fun.
I like that idea. I'll have to work into them to protect the feet and achilles a bit, but generally sprints should be a good fit for me. probably wouldn't hurt to throw in light power snatch work and kettlebell work I'm thinking.
I agree 100% on the jumps. I honestly would not program them in for athletes over 40 when I owned my gym I've seen so many blown out achilles and it's 99% of the time athletes over about age 35-40. I feel 16 most of the time, but I'm also aware of the bad injuries I simply do not have time for!
Segansational
Well-known member
415 deads! Someone's not playing games!
MrKleen73
Legend
There is this 65 year old man at the gym across the street who jumps on a 30 inch ply box all the time. I told him I am impressed he said yeah you could do it too. I said yeah, I could but it isn't worth the injury risk for me right now. I will keep my feet on the ground. We both had a laugh but it is impressive to see him in there getting some good height. He looks like he could probably land a 36 inch box jump.
Dustin07
Legend
Friday my wife and I met friends for dinner -> Cubano sandwich. Took half home and ate it immediately
Saturday took her on a date to the fish stores up north, didn't get any fish but did have some italian -> spaghetti, meatballs and cheese.
Sunday we met friends for breakfast -> philly cheese steak scramble.
took my avg weight from 193 to a whopping 199 by monday morning, and today was 197.
obv some nutritional slacking here since I'm not really "bulking". I would like to get back to 188/189. I feel much more comfortable there.
woke up sore as a 16yr old on the wrestling team going through growth spurts today. the increased volume/frequency and variety (cleans etc) is taking it's toll, but I'm happy to experience that again.
yup, I'm with you. I think I will try to ease my way back into more running/sprints. I'm not feeling very mobile/athletic at the moment and I would like to regain some of that. box jumps though are always a high risk movement in my mind.
Saturday took her on a date to the fish stores up north, didn't get any fish but did have some italian -> spaghetti, meatballs and cheese.
Sunday we met friends for breakfast -> philly cheese steak scramble.
took my avg weight from 193 to a whopping 199 by monday morning, and today was 197.
obv some nutritional slacking here since I'm not really "bulking". I would like to get back to 188/189. I feel much more comfortable there.
woke up sore as a 16yr old on the wrestling team going through growth spurts today. the increased volume/frequency and variety (cleans etc) is taking it's toll, but I'm happy to experience that again.
appreciate it homie! Trying not to fall backwards too far.
yup, I'm with you. I think I will try to ease my way back into more running/sprints. I'm not feeling very mobile/athletic at the moment and I would like to regain some of that. box jumps though are always a high risk movement in my mind.
MrKleen73
Legend
Yeah, I have definitely become less functionally fit this year with focusing on bodybuilding. I really miss some of the more explosive work and cross training I did over the years previously. Part of what I can't wait to get back to once I have completed this mission and begin to focus on whatever goal I set for myself next. I am still contemplating sizing down after my competition but realistically I will probably just let that come on as it does on it's own without making too much of an effort. I do think the year following my contest will definitely be more focused on overall health and maintaining relatively low bodyfat and body weight to make things easier on my heart, and joints for that matter. Similar to how you are mentioning you feel better at a certain weight. I want to find that weight wherever it is and hang out there.
Dustin07
Legend
it's a total mind F.
Once I can see even a small size difference in my shoulders or how my arms fill out a shirt, I then become miserable that I've lost too much size. But once the shirt fills out the way I like it, I take it off and I'm back to being unhappy with the extra BF lol
honestly I probably felt the best on my feet around 176lbs. I wasn't as strong as I am now, but I was actually not THAT far off for being 20lbs lighter. I think my bests back then were like 450/330/275. The difference was that my recovery from heavy lifting could take a week+, but every single day I could slam out 200 double unders, or 40 butterfly pull-ups, or 7 million deadlifts at 225lbs with a 6 minute mile in the middle. It was a different kind of strength and fitness, definitely not a brute 1rm strength though.
Dustin07
Legend
Bench
3 x 10 x 95
3 x 135, 175, 205, 235
1 x 255, 270
Slingshot
1 x 275, 285, 295, 305
4 x 275
9 x 240
Raw
3 x 10 x 185 (wide grip)
18 x 135 (really wide grip)
Inclines
10 x 95
3 x 8 x 135
Tricep rope push downs
15, 10,
(Ascending weight)
Pec deck
3 sets
Kb snatch
2 x 10 per arm
Cardio
20 min treadmill, mostly incline
Notes
Pretty stiff and slow today but otherwise all good.
That 30 x 185 wide grip was pumpalicious!
Threw in some sprints but nothing more than a 6mph for 45-60seconds. Left arch is a little tight so I'll have to work up to a good HIIT session.
3 x 10 x 95
3 x 135, 175, 205, 235
1 x 255, 270
Slingshot
1 x 275, 285, 295, 305
4 x 275
9 x 240
Raw
3 x 10 x 185 (wide grip)
18 x 135 (really wide grip)
Inclines
10 x 95
3 x 8 x 135
Tricep rope push downs
15, 10,
(Ascending weight)
Pec deck
3 sets
Kb snatch
2 x 10 per arm
Cardio
20 min treadmill, mostly incline
Notes
Pretty stiff and slow today but otherwise all good.
That 30 x 185 wide grip was pumpalicious!
Threw in some sprints but nothing more than a 6mph for 45-60seconds. Left arch is a little tight so I'll have to work up to a good HIIT session.
MrKleen73
Legend
You know the solution to the shoulders not filling out the shirt is to buy a shirt that it fills out so you can see the much more defined yet still well rounded shoulders you have.
Also I think you could probably hit most of your numbers or very close in the low to mid 180's now since you aren't burning the candle at both ends like you were back then. It was the volume of the work you were doing messing with your recovery more than your body weight. You simply aren't overworking your body now like you were back then. Now bench might drop because there you are really losing leverage as you get smaller but I think you might be pleasantly surprised what you could lift, and recover from at lower body weight and body fat without all of the crazy conditioning work that you did back then. At 185 around 10% with a smaller shirt than you where now you would look pretty damn impressive.
Dustin07
Legend
Grind Athletics!! their shirts fit perfect for this!
I think you're right and that might be achievable or very close. I do feel like I'm holding more lean mass now at 41 than I ever did before. I don't know if I accredit that to nearly 2 years of eating in surplus, or if it's the supplementation, or if it's a combination of the two. But today for instance I was looking in the mirror and I do feel like I have more ab definition at 196lbs than I did in prior years at say 187lbs.
In theory, if I'm 196lbs today and 16% BF, then a very perfect cut to 10% would have me around 184.25lbs. That would be probably 8-10lbs heavier than previous years at that bf. Which is a great accomplishment. but in reality, I doubt that getting to 10% would be anywhere near that perfect in terms of keeping lean mass.
honestly I actually have no idea what an average expectation is in terms of lean mass lost during a smart cut.
Hyde
Legend
Most of it, without steroids. That’s what nobody wants to talk about.
Segansational
Well-known member
My problem is, when I find a shirt that makes my shoulders/chest look good, it also shows my spare tire. Can't win!
But I feel you @Dustin07, it's the lifters dilemma. Get big and bulky, or get shredded and small. It's the constant struggle!
GreenMachineX
Well-known member
What brand shirt does that?
GreenMachineX
Well-known member
I wish Grind just had less of the tough guy imagery.
GreenMachineX
Well-known member
Most of what without steroids?
Joshlm69
Well-known member
I see youre running your test boosters / natural anabolics while running PH's. Would it not be best to save those for PCT & Post PH run to kick start your test back up?
I can see why if its to get the daily benefits from herbs like Shilijat etc though, just thought you'd save those for after myself
I can see why if its to get the daily benefits from herbs like Shilijat etc though, just thought you'd save those for after myself
Hyde
Legend
I answered the question he asked at the end of his quote.
If you diet without steroids, as a seasoned lifter you will lose most of the newly acquired lean body mass as you take weight back off. We know this from the top natural bodybuilders. They go up and down 40lbs for 1-2lbs of stage weight if they are lucky, and they are absolute genetic studs typically.
GreenMachineX
Well-known member
Ohhhh, gotcha.
Dustin07
Legend
I'm very simple and I wear my gym shirts until they stink horribly or I wear holes into them. So I grab the most simplistic Grind shirts because the price is good, doesn't show yellow'd out pit stains and the fit is awesome. it seems to me like all t shirts are about $25. I used to get some great ones at Buckle. I'd wear them as regular like go out with the wife t shirts until they weren't nice anymore, then they go in the gym rotation. But the grind ones are my favorites.
in the past two years I have only played with dermacrine, xpg dhea, xpg epiandro, ultra hard, and ultra epi. So that's mostly epiandrosterone, some androsterone, dhea, and preg. I have only seen concerning sides from the dermacrine (preg I believe, not the dhea), and light hair shedding during other epiandrosterone runs.
the itchy nips only seem to come when I try to incorporate the dermacrine, but alpha gel fixes it in like 2 days.
the hair shedding only seems to come from very prolonged runs on the ultra hard, which I associate probably more with the androsterone <-- which is unfortunate because the androsterone probably gets me high more than any of the other compounds. really a huge mood booster for me.
So I don't really mind running various things in conjunction, plus I have historically (for better or worse) started my natty boosters up in the last half of the epi runs and then kep them going. I have enough anabolic effect, optimize t, alpha gel, macca, tribulus, etc to last well well after this epi run ends lol.
I think the evidence of how much lean mass I lost during my jan/feb cut is clear in judging by how my scale is moving upwards quite swiftly this month with increased lifting frequency and bringing back the epi. I'm not gaining 6lbs of fat in 2 weeks, but I'm rebuilding the lean mass I had lost.
The only way I'm going to be remotely successful in maintaining some of this new mass while getting slightly leaner, is going to be super intelligent nutrition and a LOT of smart LISS. and like you said, I'm still not going to end up at 10% bodyfat with 10 more lbs of lean mass than I did historically.
the upside to carrying more lean mass though is that 16% looks like 14% did and so on... 12% might feel and look as good as 10% did. my shoulders and lats are far larger which definitely gives the illusion of a narrower waist...
GreenMachineX
Well-known member
I wonder how big I need to get my shoulders to make my 38” waist look narrow…lol
Dustin07
Legend
Deads
10 x 135
5 x 185, 225, 275
1 x 315, 335, 355
2" deficit
3 x 5 x 225
Hang power cleans
10 x 95, 135
Hang power clean + press
3 x 8 x 135
Seated DB concentration curls
5 x 10 x 25s
Db hammer curls
3 x 10
SS with EZ bar curls
3 x 10
Kleen swings
2 x 15
Notes
Lightweight beltless practice day. + #pumps4yoga
10 x 135
5 x 185, 225, 275
1 x 315, 335, 355
2" deficit
3 x 5 x 225
Hang power cleans
10 x 95, 135
Hang power clean + press
3 x 8 x 135
Seated DB concentration curls
5 x 10 x 25s
Db hammer curls
3 x 10
SS with EZ bar curls
3 x 10
Kleen swings
2 x 15
Notes
Lightweight beltless practice day. + #pumps4yoga
GreenMachineX
Well-known member
Are you still doing 2 on 1 off?
Dustin07
Legend
to the best of my scheduling ability but also sorta trying to improve my habit and conditioning after a couple months of erratic training sessions. this past week for instance was:
Saturday - great session
Sunday - wife day
monday - pulls
tuesday - press
weds - liss cardio
thursday - pulls
friday - uncertain, did not think I was going to lift but now my friday schedule is looking better.
saturday - wife day
sunday - travel day with son. TRYING to talk him into a bench only session on our way to the airport...
Dustin07
Legend
ohhh I'm not familiar with that, what is it?
Dustin07
Legend
Looks like
Jan 1 = 290 bench
Jan 30 = 285 bench
so todays 280 is knocking on the door of my 2024 highs which feels pretty good (with 300 last year being my all time best). I think I've stopped the bleeding, so I'm quite happy with that.
unracking 315 today though felt CRAZY heavy compared to 305.
Jan 1 = 290 bench
Jan 30 = 285 bench
so todays 280 is knocking on the door of my 2024 highs which feels pretty good (with 300 last year being my all time best). I think I've stopped the bleeding, so I'm quite happy with that.
unracking 315 today though felt CRAZY heavy compared to 305.
akboom87
Well-known member
I can’t remember exactly what it is Tribulus aquaticus, I think. If you look in the “what would you like to see from SNS thread he talks about the release coming up soon.
Looks like a great little bench session, still holding on to it too!
BennyMagoo79
Well-known member
I do jumps and sprints sporadically and find both difficult to recover from but mainly because of my Grammy right leg.
I have found jumping at sub-maximal intensity is a great way to warm up for heavy deads.
MrKleen73
Legend
Well my guess is that is around where you would be with a sound dietary strategy. Of course I mean fed, like not after a 60 hour fast to get there.
I get the visible hang over from the back super fast as soon as I start to gain weight back. It's a curse...
Honestly for me the Hanes V-Necks are perfect, they show my shoulders, and chest nicely without making my torso look like it is wearing a tent. However I was really referring to just buying a medium or large instead of the large or XL that got too loose when you got leaner. Interestingly enough I had to move up to XXL in the haynes at about 215 so if you wanted a snug shoulder, arm and chest fit either an XL or XXL for you. I haven't seen your physique so I don't know which.
The Hanes V-Necks are great cheaper option for workouts, I get a big pack of them off of amazon in black, they fit snug on arms chest, and shoulders while having a nice hang over the waist without looking like a tent. I actually wear them around just about anywhere I am not dressed up to go out because they are comfortable and have a nice cut to them. Plus the V neck is big enough to see the top of your chest which when developed is quite impressive to see sticking out of a v-neck. Look bad ass at the gym with a pump.
I think you were just relatively depleted man. Once you started feeding again you just filled back out with carbs you didn't lose much muscle you just let some water out of the water balloon and have filled it back up.
I will let you know if I ever get there...
Oh yeah, I loved USP Labs Prime, run at a double dose that stuff really did work well. Great natty product, I credit it for a lot of the muscle I was able to retain during my first prep for my natty show. If Steve brought it back it is definitely worth a run or two, but I do recommend spending the money to run at a higher dose. I was a rep for USP Labs back then and it definitely worked better at higher doses.
GreenMachineX
Well-known member
You’re still 38” waist as lean as you’ve gotten?
MrKleen73
Legend
Oh honestly I haven't measured my actual waist line, my guess would be 36-37 around the navel, but my 33 inch jeans still fit fine other than being very snug on my legs. I was just saying I would let you know if I ever got wide enough shoulders not to look wide waisted. I actually have 0 waist line, there is less than 2 finger widths space between the top of my hip bone, and my bottom rib. It is part of why my lats look so big is they insert so low because i have no waist. Luckily I have relatively narrow hips so it isn't quite so obvious but I literally have no waist. Makes wearing a lifting belt a lot of fun... NOT! I always have bruises on my ribs and hips after wearing one.
Dustin07
Legend
I don't think my proportions are quite that level (just felt four fingers between lower rib and hip bone) but I can relate on the lifting belt. I see bruises and red marks in the mirror all the time after a hard squat or deadlift day lol. It's like a paintball session. Doesn't bother me when it's happening so I just go with it.... Badges of honor
MrKleen73
Legend
Oh, no the belt actually hurts for me unfortunately. Sometimes enough to stop a set but normally just a really uncomfortable. That is why I use a Spuds Deadlifting belt for all of my lifting now.I don't think my proportions are quite that level (just felt four fingers between lower rib and hip bone) but I can relate on the lifting belt. I see bruises and red marks in the mirror all the time after a hard squat or deadlift day lol. It's like a paintball session. Doesn't bother me when it's happening so I just go with it.... Badges of honor
akboom87
Well-known member
Thanks for the tip I got enough to double dose for a good 60+ days then.Well my guess is that is around where you would be with a sound dietary strategy. Of course I mean fed, like not after a 60 hour fast to get there.
I get the visible hang over from the back super fast as soon as I start to gain weight back. It's a curse...
Honestly for me the Hanes V-Necks are perfect, they show my shoulders, and chest nicely without making my torso look like it is wearing a tent. However I was really referring to just buying a medium or large instead of the large or XL that got too loose when you got leaner. Interestingly enough I had to move up to XXL in the haynes at about 215 so if you wanted a snug shoulder, arm and chest fit either an XL or XXL for you. I haven't seen your physique so I don't know which.
The Hanes V-Necks are great cheaper option for workouts, I get a big pack of them off of amazon in black, they fit snug on arms chest, and shoulders while having a nice hang over the waist without looking like a tent. I actually wear them around just about anywhere I am not dressed up to go out because they are comfortable and have a nice cut to them. Plus the V neck is big enough to see the top of your chest which when developed is quite impressive to see sticking out of a v-neck. Look bad ass at the gym with a pump.
I think you were just relatively depleted man. Once you started feeding again you just filled back out with carbs you didn't lose much muscle you just let some water out of the water balloon and have filled it back up.
I will let you know if I ever get there...
Oh yeah, I loved USP Labs Prime, run at a double dose that stuff really did work well. Great natty product, I credit it for a lot of the muscle I was able to retain during my first prep for my natty show. If Steve brought it back it is definitely worth a run or two, but I do recommend spending the money to run at a higher dose. I was a rep for USP Labs back then and it definitely worked better at higher doses.
MrKleen73
Legend
Good deal, looking forward to that one.
Dustin07
Legend
Back at it this week. The boy and I had our annual trip to AZ the past few days for some sunshine, pool, and go kart racing. He had to race Junior (max speed 25mph karts vs adults 45mph) unless he could hit a fast enough lap time. We had 3 races and on his last one he qualified for adult karts so if we ever go back, he's in the system as an approved adult racer now, he was pretty stoked about that.
weighed in this morning at 195.x so no weight gained over the past 4 days, lol.
weighed in this morning at 195.x so no weight gained over the past 4 days, lol.
SkRaw85
Legend
Sounds like an epic time! All this go kart and paintball talk has me salivating.
Dustin07
Legend
having a 14 almost 15yr old boy is perfect, we like all the same things. Go Karts, paintball, lifting, girls
Dustin07
Legend
Warm up
Bb press, cleans, RDLs
Deads
10 x 135
2 x 5 x 225
5 x 275
3 x 315
1 x 355, 385, 415
RDLs
8 x 225 (DOH)
+ Green band
3 x 8 x 225 (Switch)
Superset with wide grip pullups
3 x 8
Front rack DB lunges
10 reps with 30s
(A little tight in the knees)
Barbell curls
3 x 10 x 70
Superset with DB curls
3 x 10
Lat pull downs
3 x 10
Notes
195.x weight
Felt pretty decent today, form is coming back for sure. Strength is still down but I'm ok with it for the moment. Invalid Link Removed
Bb press, cleans, RDLs
Deads
10 x 135
2 x 5 x 225
5 x 275
3 x 315
1 x 355, 385, 415
RDLs
8 x 225 (DOH)
+ Green band
3 x 8 x 225 (Switch)
Superset with wide grip pullups
3 x 8
Front rack DB lunges
10 reps with 30s
(A little tight in the knees)
Barbell curls
3 x 10 x 70
Superset with DB curls
3 x 10
Lat pull downs
3 x 10
Notes
195.x weight
Felt pretty decent today, form is coming back for sure. Strength is still down but I'm ok with it for the moment. Invalid Link Removed
Segansational
Well-known member
Sounds like a great vacation! On the one hand, it'll probably be a lot of fun when my son's that age too. But I also don't want to rush it, because the good days right now with him as a little tyke are also pretty cool.
Dustin07
Legend
From the time my boy was a new born falling asleep on the couch with me I raised him on Futurama, lol
I'll never forget when he was like 4 or 5 and yelled "it's a grower not a show-er!" from that old bender quote when he cut off his antenna
at that point I figured I was either the best dad or the worst dad but wasn't sure which lol
Dustin07
Legend
Bench
10 x 95, 135
3 x 165, 195, 225
1 x 245, 265, 275, 280
Slingshot
1 x 300, 300, 305
3 x 285
Raw
4 x 240 +1 assisted
12 x 185
Bb skull crushers
15 x 30, 40, 50
Superset with laterals
3 x 15 x 30s
Rear delt swings
3 x 12
Superset with cable pull downs
3 x 8-15
Weight
195
Just realized I haven't benched since before my AZ trip so I'm happy with this maintenance.
Also I felt that sitting there and hammering out some heavy singles was a smart move today because I'm just out of practice managing heavy weight and the 280 felt just a bit unstable unracking today.
10 x 95, 135
3 x 165, 195, 225
1 x 245, 265, 275, 280
Slingshot
1 x 300, 300, 305
3 x 285
Raw
4 x 240 +1 assisted
12 x 185
Bb skull crushers
15 x 30, 40, 50
Superset with laterals
3 x 15 x 30s
Rear delt swings
3 x 12
Superset with cable pull downs
3 x 8-15
Weight
195
Just realized I haven't benched since before my AZ trip so I'm happy with this maintenance.
Also I felt that sitting there and hammering out some heavy singles was a smart move today because I'm just out of practice managing heavy weight and the 280 felt just a bit unstable unracking today.
Last edited:
Smont
Legend
For some reason ive seem to have lost wrist mobility and cleans of any variation have become a pain. I can still move a fair amount of weight for a rep or two. But i miss the mid range weights for sets of 6-10. They were fantastic conditioning and explosive power moves. The clean and press is probably the one exercise I would pick if I could only do one exercise for the rest of my life.
Anyone know good wrist mobility stuff?