Slicin' and Dicin'

[Dustin07]

Short term log for accountability and to really good and proper log my efforts in not only nutritional discipline, drinking less, and increasing cardio. If I put it in writing, then I gotta do it, so here we are.

Feb 8th Weigh in = 203lbs
March 31 Weigh in goal = Sub 189.

Plan:
3-4 cardio sessions per week, + walking golf since it's my other leisure of choice. that's 2-4 hours of walking and carrying clubs.
Lifting will touch on heavy deads with posterior focused accessories for volume. Squats will be focused on quad development. Bench is going to be Cube Predator again. So my nutrition will focus majority surpluses around bench. Cardio will be intelligently planned. I will work towards 1 mile time improvement, but hard days will be spread out and not in conjuction with lifting days. Cardio done on lifting days will be LISS.

Nutrition:
Going to up protein substantially, probably averaging 240g+ per day, up to 300g. Carbs will be minimal, most likely only at breakfast. Thinking around 75-100g on lifting days right now. Fats will fill in the remainder.

Weigh-ins will be daily, with my improvement goals always being Fridays.

My lifting belt on monday was on Hole 1 (the last hole), which I normally deam my fat hole.
My leanest is hole 4. I want to see myself at least back to hole 3 if possible.

My hope is that starting a cutting log will push me deeper into the cut. and I don't take a lot of selfies but I found this one when I was mirrin' myself last Sept 4th weighing in at 188lbs.

I'm not shredded by any means there, but pool ready for sure. I will consider this stage to be a success. Once I get there, we will see if I can also leverage it as a launching point.

Supplementation will be simple. I'm working on an order with @sns8778 for Liver support, TUDCA, cardiovascular support, GLP Lean to help with satiety, and by @Segansational 's suggestion, I've asked him to also include the new Cholesterol support product. I'll probably have basics daily or semi daily as well like fishoil, etc

I'll limit epiandro use to either zero, or only preWO on big days to minimize hair shedding, watch BP, etc. I have a little dermacrine left, and a bottle of XPG DHEA but with winter past the worst part, I'll not bring these in unless I have joint issues.

I have a confirmation that VAR and tbol are both on their way. I have 3 bottles of 25mg (50tabs) of var coming in, and one bottle of 25mg tbol. My november run on var was 80 x 10mg tabs. I ran 20mg a day, hitting 30mg on a few times on heavy days, then I ran only 10mg for the last week trying to make it last through my PR attempt on Bench. I got BIG on this run. my wife was commenting on my arms and chest, people noticed. it was a huge success. but I know I hold extra weight with dermacrine, and I was letting myself feed somewhat more freely "for the gainz", and once I felt my liver was back in the safezone, drinking was loose. I don't really mind drinking, I don't have a problem with it, I don't even mind taking a shot then hitting the iron. But alcohols' positive effects are limited to post workday stress release enjoyment, and creativity. it's not going to help me hit my goals in the gym, so I'll limit alcohol consumption, if there is any, to the weekly reset meal with my wife. even then it will likely just be a single diet coke + bourbon.

so hitting just one x 25mg tab of legit var I'm guessing will pack a hell of a punch. I know it's not optimal to run it on a deficit, so I'm going to try to be intelligent about this, but come hell or high water, my goal will always be to see a lower number on the scale on Friday weigh-ins.

With any luck, 188 on 3/31/2025 looks even better than it did on 9/4/2024 when I took that picture above.

 

[Dustin07]

Sunday 2/9/2025 - first legit session post 11 days off.

Warm up - waiting for rack/platform:

DB curls
Superset double db goblet squats
3 x 10 x 30s, 35s, 40s

DB RDLs
Superset with double db rows
3 x 10 x 50s, 60s, 50s

H/S shrugs
4 x 15

Deads
5 x 135, 225, 275
1 x 315, 345, 375, 405
6 x 315

RDLs
10 x 225 - DOH

BB Rows
3 x 10 x 135

Ez bar curls
3 x 10 x 60
+ 1 x 15 x 50lbs dropset

Leg curls
2 sets

weight 202lbs.

 

[Dustin07]

Monday 2/10/2025

Cube day 1 - based on 305 1rm - session 1:

Comp bench
15 x 95
8 x 135, 155
5 x 185
5 x 3 x 215

AMRAP x 1 x 185
15 reps

CGBP
3 x AMRAP x 195lbs

Skull crushers
80 x 12, 10, 8, 6, 5

SS with seated Arnold's
4 x 12 x 30s

Session 2:
Cube day 1 part 2.

Laterals SS with forward raises.
2 x 10 x 25s

Incline DB
12 x 45s
10 x 60s
8 x 70s
6 x 80s

DB flies
10 x 30s, 35s, 35s, 35s
(Very slow, TUT style to work on form and find the spot)

Cable OH extensions
3 x 15

Dips
2 x 10

Wake up weight 200lbs. I split into two sessions because didn't have time for accessories in session 1. 11am and about 4-5pm.

 

[Dustin07]

Which brings us to today.

Weigh in was 197 this morning. I broke a 36ish hour fast with eggs, rice, and protein. But this picture here tells you that the focus and work is already starting. Spent an hour last night meal prepping for the week, while fasted. didn't sneak a single bite, lol.

 

[gphagan1]

In on this…..looks like a solid plan, and already moving in the right direction.

 

[Hyde]

Subbed!

 

[Dustin07]

In on this…..looks like a solid plan, and already moving in the right direction.

hitting it hard! booked myself a cheap twilight round of golf after work today to get a little extra walking in too.

Subbed!

if you have any thoughts or advice on the var and tbol I'm all ears. should arrive in 6 to 9 days, which gives me a full week to keep tuning up the nutrition etc. My current thought is just run the 25mg of var through this 3/31 challenge and wait to see how Cube goes. Cube on a deficit isn't the opitimal approach, but if I am able to hang with the program through the first 4 weeks, maybe throw in the tbol just for peak week?

 

[Hyde]

hitting it hard! booked myself a cheap twilight round of golf after work today to get a little extra walking in too.



if you have any thoughts or advice on the var and tbol I'm all ears. should arrive in 6 to 9 days, which gives me a full week to keep tuning up the nutrition etc. My current thought is just run the 25mg of var through this 3/31 challenge and wait to see how Cube goes. Cube on a deficit isn't the opitimal approach, but if I am able to hang with the program through the first 4 weeks, maybe throw in the tbol just for peak week?

Var is actually the best compound to run on a cut per mg, besides Tren - they are both uniquely glucocorticoid inhibitors, and therefore shine specifically with lean mass retention. They don’t “make you cut”, but rather help retain lean mass better than other androgens that only essentially act on the AR.

The Predator is still a brutal program though, so be mindful to tailor accessories to manageable levels. You’re not really building hardly any muscle comparatively this go-around, as calories will be insufficient for growth, so listen to your body. Better to make them lighter if necessary than push right into an injury.

If you add any Tbol or up the dose in any way, remember the greatest total mg/anabolic firepower should be towards the end of a cycle - not the beginning. Extra gear up front is wasted gear & unnecessary stress exposure.

Get a Roidtest refill kit each for Oxandrolone and Turinabol. You just snap the top of the ampules with the lid flipped, add a tiny amount of a cut/smashed tab (or pill contents), and add the other vial’s fluid - then watch color change & compare to provided chart. Var is often Dbol.

 

[Dustin07]

Front squats
10 x bar, 95, 115, 135
3 x 5 x 185
15 x 95

V Squats
3 x 10

Calf ext
3 x 20

Hip abduction machine
3 x 20

Hip addiction machine
4 x 15

Leg ext
4 x 10

H/S crunch machine
3 sets

 

[Dustin07]

They don’t “make you cut”, but rather help retain lean mass better than other androgens that only essentially act on the AR.

The Predator is still a brutal program though, so be mindful to tailor accessories to manageable levels. You’re not really building hardly any muscle comparatively this go-around, as calories will be insufficient for growth, so listen to your body. Better to make them lighter if necessary than push right into an injury.

I had similar thoughts all the way around here. what I'm hoping for more than anything on the var is the enjoyment of being on it. boosted levels, aggression, and if I can find that muscle firmness and vascularity I had on the last run I'd be happy as a clam. I'm definitely not expecting to be "bigger" after cutting 10+ lbs, but I'm curious to see what it looks like. last fall when I cut I had a number of guys tell me I was looking bigger when I was actually down 20lbs lol.

If you add any Tbol or up the dose in any way, remember the greatest total mg/anabolic firepower should be towards the end of a cycle - not the beginning. Extra gear up front is wasted gear & unnecessary stress exposure.

I remember you bringing this up in someone elses thread, and I think thats why I even dropped my dose a little bit last december to make it last one more week into the end. of course a better plan would have been the opposite, but I figured 1/2 dose for an extra week was better than a full dose ending a week early.... I'm pretty excited about trying this more highly recommended source, and at 25mg. I found the roidtest though and will check in on that as well to make sure I understand the test process.

 

[Hyde]

I had similar thoughts all the way around here. what I'm hoping for more than anything on the var is the enjoyment of being on it. boosted levels, aggression, and if I can find that muscle firmness and vascularity I had on the last run I'd be happy as a clam. I'm definitely not expecting to be "bigger" after cutting 10+ lbs, but I'm curious to see what it looks like. last fall when I cut I had a number of guys tell me I was looking bigger when I was actually down 20lbs lol.


I remember you bringing this up in someone elses thread, and I think thats why I even dropped my dose a little bit last december to make it last one more week into the end. of course a better plan would have been the opposite, but I figured 1/2 dose for an extra week was better than a full dose ending a week early.... I'm pretty excited about trying this more highly recommended source, and at 25mg. I found the roidtest though and will check in on that as well to make sure I understand the test process.

It will definitely make you look better, dieting while on Var. 100% aesthetic boost.

A 5th grader could use one; the instructions fit on one side of the included color chart/notecard. Everyone always thinks this is going to be some arcane sorcery lol

 

[Dustin07]

A 5th grader could use one; the instructions fit on one side of the included color chart/notecard. Everyone always thinks this is going to be some arcane sorcery lol

lol I wasn't too worried about that, my wife used to crack up watching me run like a 27 stage water test kit for the fish tank, lol. But I was just noticing a few options on their website and was trying to figure out if the $29.99 kit was all I needed cause I saw a few options and didn't have time to read into them yet

 

[Dustin07]

It's not intense, but it ain't nothing. Pushed a cart for a quick 9 holes after work to get my liss in.

Balmy 36f. Really warmed up about 10 degrees today.

Last week my mom said it was 29 back home and I texted her and said yeah it's 29 here in Costa Rica too. Celsius.

 

[gphagan1]

Var is actually the best compound to run on a cut per mg, besides Tren - they are both uniquely glucocorticoid inhibitors, and therefore shine specifically with lean mass retention. They don’t “make you cut”, but rather help retain lean mass better than other androgens that only essentially act on the AR.

The Predator is still a brutal program though, so be mindful to tailor accessories to manageable levels. You’re not really building hardly any muscle comparatively this go-around, as calories will be insufficient for growth, so listen to your body. Better to make them lighter if necessary than push right into an injury.

If you add any Tbol or up the dose in any way, remember the greatest total mg/anabolic firepower should be towards the end of a cycle - not the beginning. Extra gear up front is wasted gear & unnecessary stress exposure.

Get a Roidtest refill kit each for Oxandrolone and Turinabol. You just snap the top of the ampules with the lid flipped, add a tiny amount of a cut/smashed tab (or pill contents), and add the other vial’s fluid - then watch color change & compare to provided chart. Var is often Dbol.

Hyde said it all perfectly….and some of the healing effects that Var can have is a plus as well, like an increase in Type 1 Collagen, and for me, as an old dude, it seems to help my joints and aches in general…..

The Effect of Oxandrolone Treatment on Human Osteoblastic Cells - PMC

Objective: Oxandrolone, administered to severely burned children over the first year postburn, produces increased lean body mass by 6 months; however, an increase in total body bone mineral requires 12 months. Consequently, this bone mineral ...

pmc.ncbi.nlm.nih.gov

And when you’re ready to try Test injections, you could add 2-4 iu of Growth Hormone and just make everything better, whether cutting or bulking.

 

[Hyde]

lol I wasn't too worried about that, my wife used to crack up watching me run like a 27 stage water test kit for the fish tank, lol. But I was just noticing a few options on their website and was trying to figure out if the $29.99 kit was all I needed cause I saw a few options and didn't have time to read into them yet


View attachment 249220

Just the Oxandrolone and Turinabol ones, $30 each or whatever.

That “complete” kit is basically a sampler pack, which is only more cost effective if you need to test a suite of products, like if you were a dealer testing your raw powders. Or someone using nearly everything common over a year or two lol.

 

[MrKleen73]

Excited to be in on this one. Let's see those abs in the 180's!!!

 

[Dustin07]

Woke up at 196.6lbs. today will be cardio day, hopefully with an increase in intensity since I will not be pairing it with any lifting. Very distended gut when I woke up, which I assume is because I'm finally getting veggies and fiber for the first time in the past two weeks between my lunch salad + huge pile of steamed broccoli with my chicken dinner last night.

I'm going to assume my real/starting weight is whatever I land on this Friday. But either way, breaking 180s is looking pretty dang good.

like an increase in Type 1 Collagen, and for me, as an old dude

that's an awesome side effect, I didn't know this!

Excited to be in on this one. Let's see those abs in the 180's!!!

Me too, really glad I started this new log to help push the cut along!

 

[Smont]

Which brings us to today.

Weigh in was 197 this morning. I broke a 36ish hour fast with eggs, rice, and protein. But this picture here tells you that the focus and work is already starting. Spent an hour last night meal prepping for the week, while fasted. didn't sneak a single bite, lol.

View attachment 249203

I need to get back on my prep game

 

[Dustin07]

I need to get back on my prep game

I think when I ran Cube in Nov I got a little lax because its easy to accidentally eat in surplus without prep, and then in January after hitting my bench PR I was just exhausted so I was treading water most of the month. Many times I told myself I would IF until lunch or dinner, but hunger would get the best of me and I'd buy some eggs, or tuna, or a sandwich to get me by. so after a good 11 day break from life I had a bit more motivation and energy to get my prep game back to where it needs to be.

But prep is a fuckin' lot more expensive today than when eggs were $.89/dozen and eggwhites were like $6.99 for a 6 pack at costco!

 

[MrKleen73]

I think when I ran Cube in Nov I got a little lax because its easy to accidentally eat in surplus without prep, and then in January after hitting my bench PR I was just exhausted so I was treading water most of the month. Many times I told myself I would IF until lunch or dinner, but hunger would get the best of me and I'd buy some eggs, or tuna, or a sandwich to get me by. so after a good 11 day break from life I had a bit more motivation and energy to get my prep game back to where it needs to be.

But prep is a fuckin' lot more expensive today than when eggs were $.89/dozen and eggwhites were like $6.99 for a 6 pack at costco!

That is when you decide whey is a much cheaper option than eggs and go with whey for a while.

 

[Dustin07]

That is when you decide whey is a much cheaper option than eggs and go with whey for a while.

For real!! I can pound that costco chicken all day but I wholeheartedly know it will not be great for macros. I love making a beer can chicken, or sometimes my wife will roast a whole chicken on the cookie sheet on top of a pile of vegetables. it's freaking amazing the way the chicken fat coats everything. I'm a fan of animal fats, but in terms of macros the fatrotein ratio really throws things off. makes it hard to get my 200g+ of protein in without going over on calories.

$5 for a whole chicken is a bargain even if it is 3x the fat lol

 

[sns8778]

I respect your dedication and look forward to seeing your progress.

 

[akboom87]

I think when I ran Cube in Nov I got a little lax because its easy to accidentally eat in surplus without prep, and then in January after hitting my bench PR I was just exhausted so I was treading water most of the month. Many times I told myself I would IF until lunch or dinner, but hunger would get the best of me and I'd buy some eggs, or tuna, or a sandwich to get me by. so after a good 11 day break from life I had a bit more motivation and energy to get my prep game back to where it needs to be.

But prep is a fuckin' lot more expensive today than when eggs were $.89/dozen and eggwhites were like $6.99 for a 6 pack at costco!

It’s pretty wild. I actually get farm eggs from the community farmers market then I can buy at Sam’s/costco.

Milk lately has been at kwik star (gas station chain) but they have deals and discounts. Whole milk I have been grabbing a gallon for 2.99.

I wish I had the room now, I will when we move to the country in T minus 1 year and change. But I am going to raise meat rabbits. Crazy how cheap they are they grow fast easy to raise and populate like crazy.

Chicken and rice naaaaa homie rabbit and rice!!

 

[Dustin07]

Cardio day

17 min incline warm up
1:1 sprints 1/10th mile x 10
(Working up to 10mph)
2 x 1/4th mile at 8.6mph
7 min incline walk cooldown
45 min total / 362 cal / 2.86mi



8.6mph should get me to my 7min mile time, that's why the seemingly arbitrary speed choice.

Weight 196.6 this morning. PSMF today till dinner. Zero carbs, zero PrWO, just coffee this morning.

 

[Dustin07]

It’s pretty wild. I actually get farm eggs from the community farmers market then I can buy at Sam’s/costco.

Milk lately has been at kwik star (gas station chain) but they have deals and discounts. Whole milk I have been grabbing a gallon for 2.99.

I wish I had the room now, I will when we move to the country in T minus 1 year and change. But I am going to raise meat rabbits. Crazy how cheap they are they grow fast easy to raise and populate like crazy.

Chicken and rice naaaaa homie rabbit and rice!!

meat rabbits isn't a bad idea at all, but my wife struggles with letting me butcher her pets . Our chickens should lay 6-10 eggs a day but winter has slowed production to 3 eggs ( I have grow lights in the coop) and now they're eating them! Bitches. So I'm upping their protein and ordered some fake eggs that they can't break with their beak to train them out of it before full production season hits.

 

[Dustin07]

Another benefit of Var is that hardening effect when you are cutting, and the lower the body fat percentage the more noticeable it is. So even though it technically isn’t a direct fat burner, it has positive effects indirectly with cutting fat through muscle preservation, decreasing cortisol, helping muscles utilize nutrients more efficiently etc……

That is one of the things I noticed the very MOST from my last var run. crazy muscle firmness and finally some great vascularity. I think this is one of the things that inspired me to jump on this cut again. While we were on our trip towards the end, arms started feeling deflated a bit, vascularity gone. so I'm really looking forward to feeling monstrous even if I'm shrinking a bit.

 

[akboom87]

That is one of the things I noticed the very MOST from my last var run. crazy muscle firmness and finally some great vascularity. I think this is one of the things that inspired me to jump on this cut again. While we were on our trip towards the end, arms started feeling deflated a bit, vascularity gone. so I'm really looking forward to feeling monstrous even if I'm shrinking a bit.

Why you got to keep saying how amazing var is you killing me!

 

[Dustin07]

Why you got to keep saying how amazing var is you killing me!

hell I didn't test mine and bought it from a corner farmacia in mexico so I just assume its actually oxandrolone

but the stuff I have coming in is 25mg tabs (vs when I was a taking 2 x 10mg tabs) and from a reliable source, so I'm expecting it to be as good or better results!

 

[Dustin07]

just when I thought I was ready

https://www.tiktok.com/video/7231370531436612906

 

[akboom87]

hell I didn't test mine and bought it from a corner farmacia in mexico so I just assume its actually oxandrolone

but the stuff I have coming in is 25mg tabs (vs when I was a taking 2 x 10mg tabs) and from a reliable source, so I'm expecting it to be as good or better results!

So what I’m hearing is hell yeah you should run this as well

 

[Dustin07]

So what I’m hearing is hell yeah you should run this as well

you'll know for sure within 4 weeks hopefully lol

 

[dapack]

I think when I ran Cube in Nov I got a little lax because its easy to accidentally eat in surplus without prep, and then in January after hitting my bench PR I was just exhausted so I was treading water most of the month. Many times I told myself I would IF until lunch or dinner, but hunger would get the best of me and I'd buy some eggs, or tuna, or a sandwich to get me by. so after a good 11 day break from life I had a bit more motivation and energy to get my prep game back to where it needs to be.

But prep is a fuckin' lot more expensive today than when eggs were $.89/dozen and eggwhites were like $6.99 for a 6 pack at costco!

Agreed with eggs. Been weeks since I had any and sick of chicken, chicken, chicken, tuna fish, chicken... Dang prices need to come down

 

[Dustin07]

Cube Week 1, Day 2.

Bench - Comp
2 x 10 x 95
5 x 135
8 x 155
6 x 185
5 x 215
5 x 3 x 245

AMRAP X 2 X 215
8, 8

DB palms facing
12 x 50
8 x 70
6 x 75
5 x 80

Incline press
3 x 135
3 x 155
3 x 3 x 175

Military
4 x 12


Weight 196.8
Cube is based on legit 305lb 1RM

Upper sets were a little heavy today, glad I got some candy coming in the mail soon. Of course I did round up on account of no microplates. 171 = 175, 211 = 215 etc.

 

[Hyde]

So what I’m hearing is hell yeah you should run this as well

Get your total & free testosterone tested, estradiol as well.

Then consider if TRT doesn’t make more sense. And if you don’t want to take a shot weekly for the rest of your life, don’t use steroids. Because you are going to have to probably. I was listening to Dave Crosland yesterday saying he’s heard something like 80% of anabolic users will eventually become TRT dependent, typically within about 8 steroid cycles.

It may be as simple as popping a few pills, but there will be more repercussions that you can’t avoid paying later.

 

[Dustin07]

Get your total & free testosterone tested, estradiol as well.

Then consider if TRT doesn’t make more sense. And if you don’t want to take a shot weekly for the rest of your life, don’t use steroids. Because you are going to have to probably. I was listening to Dave Crosland yesterday saying he’s heard something like 80% of anabolic users will eventually become TRT dependent, typically within about 8 steroid cycles.

It may be as simple as popping a few pills, but there will be more repercussions that you can’t avoid paying later.

drugs are addictive.

 

[Dustin07]

Getting real in here. Starting to look like an SNS warehouse in my bathroom.

 

[GreenMachineX]

Why you got to keep saying how amazing var is you killing me!

lol yeah, I may have to see myself out of this thread.

 

[Hyde]

lol yeah, I may have to see myself out of this thread.

I’m not even kidding; the way you seem to respond just to vitamins & milligrams of testosterone, you’d probably get every humanly-possible side effect.

High BP, hyper aggression, crippling pumps/shin splints, insomnia, acid reflux, loss of appetite, lethargy, anxiety from the high BP.

You might even just ‘splode

 

[Dustin07]

I’m not even kidding; the way you seem to respond just to vitamins & milligrams of testosterone, you’d probably get every humanly-possible side effect.

High BP, hyper aggression, crippling pumps/shin splints, insomnia, acid reflux, loss of appetite, lethargy, anxiety from the high BP.

You might even just ‘splode

the aggression is my favorite part! as long as it's used for good and not evil
honestly I think the mental vibes are what pull me back to these various other PED's more than anything else.

 

[Hyde]

the aggression is my favorite part! as long as it's used for good and not evil
honestly I think the mental vibes are what pull me back to these various other PED's more than anything else.

The mental aspect is absolutely huge for steroid use. I think many users underestimate or downplay how much they can aid training. I’ve heard testosterone referred to as “injectable motivation”. I had a training & gear cycle once where I took 10mg Dbol exclusively every Wednesday morning; I had to bench alone in my cold dark garage before work at the time, and the serotonin kick made it a lot easier to get out there & do it. Dbol has antidepressant qualities.

I’ve known guys who only use Var preWO in small doses because it makes them too aggressive; some other people don’t even notice it.

 

[akboom87]

Get your total & free testosterone tested, estradiol as well.

Then consider if TRT doesn’t make more sense. And if you don’t want to take a shot weekly for the rest of your life, don’t use steroids. Because you are going to have to probably. I was listening to Dave Crosland yesterday saying he’s heard something like 80% of anabolic users will eventually become TRT dependent, typically within about 8 steroid cycles.

It may be as simple as popping a few pills, but there will be more repercussions that you can’t avoid paying later.

The last statement is what always changes my mind.

 

[Dustin07]

Fasted cardio circuit this morning

Row - 10 min
Stairs - 10 min
Incline walk - 10 min
Bike - 10 min

EMOTM - 10 min
Sled push - 4 plates


Good consistency this week.

 

[akboom87]

Fasted cardio circuit this morning

Row - 10 min
Stairs - 10 min
Incline walk - 10 min
Bike - 10 min

EMOTM - 10 min
Sled push - 4 plates


Good consistency this week.



View attachment 249294View attachment 249302

That’s circuit!

They have that same sled at the new gym going to have to try that out sometime.

 

[Dustin07]

That’s circuit!

They have that same sled at the new gym going to have to try that out sometime.

You know for me, it's about beating my brain. 10 minute intervals like that feel a lot shorter than sitting on one machine for 40 minutes, and setting up the sleds as an EMOTM keeps me accountable. I think I once did it with just 2 plates and supersetted pull-ups. so it was like EMOTM 1 down and back sled push + 5 or 10 pullups or something like that. Today I dropped the pull-ups and added weight to the sled. Planning on a back and bicep day tomorrow.

The victories this week for me are consistent output (gym visits every day, even on cardio only days. of course doesn't have to be at the gym, but a gold star on the calendar is a gold star), and consistent nutritional discipline. tonight wife and I will have a clean red meat dinner which will easily fit into macros, and then tomorrow post gym we will have our reset meal as a date night.

 

[akboom87]

You know for me, it's about beating my brain. 10 minute intervals like that feel a lot shorter than sitting on one machine for 40 minutes, and setting up the sleds as an EMOTM keeps me accountable. I think I once did it with just 2 plates and supersetted pull-ups. so it was like EMOTM 1 down and back sled push + 5 or 10 pullups or something like that. Today I dropped the pull-ups and added weight to the sled. Planning on a back and bicep day tomorrow.

The victories this week for me are consistent output (gym visits every day, even on cardio only days. of course doesn't have to be at the gym, but a gold star on the calendar is a gold star), and consistent nutritional discipline. tonight wife and I will have a clean red meat dinner which will easily fit into macros, and then tomorrow post gym we will have our reset meal as a date night.

And we all know the cardio going down on Valentine’s Day, bow chicka wow wow

 

[Dustin07]

And we all know the cardio going down on Valentine’s Day, bow chicka wow wow

Lord willing

 

[Dustin07]

DB RDLs
10 x 45s, 50s, 60s

SS with DB rows
10 x 45s, 50s, 60s

DB curls
12 x 30s
10 x 40s, 40s

Deads
5 x 135, 225
1 x 275, 325, 325, 365, 395
5 x 325
10 x 225

BB Rows
3 x 10 x 135

EMOTM
Cybex tbar row
Superset with ez bar curls
5 x 10ea
(Actually every 90 seconds)

Seated DB incline curls
5 x 10


Meant to add in lat pull downs but ran out of time


Weight 198 this morning. Abs have shown a little bit today pretty washed out. Had a steak and prawn dinner last night which easily fit into macros but I think holding some water.

Deads were a bit heavy. Consistency this week showing some fatigue.

Vascularity starting to come back fast though. Lifting belt is easily on hole 2, half way to hole 3 after one week of cleaning up vacation bloat.

Supplement stack
M Test
XPG pump gel
Lean GLP
Creatine

Pretty simple until other stuff arrives.

 

[gphagan1]

DB RDLs
10 x 45s, 50s, 60s

SS with DB rows
10 x 45s, 50s, 60s

DB curls
12 x 30s
10 x 40s, 40s

Deads
5 x 135, 225
1 x 275, 325, 325, 365, 395
5 x 325
10 x 225

BB Rows
3 x 10 x 135

EMOTM
Cybex tbar row
Superset with ez bar curls
5 x 10ea
(Actually every 90 seconds)

Seated DB incline curls
5 x 10


Meant to add in lat pull downs but ran out of time


Weight 198 this morning. Abs have shown a little bit today pretty washed out. Had a steak and prawn dinner last night which easily fit into macros but I think holding some water.

Deads were a bit heavy. Consistency this week showing some fatigue.

Vascularity starting to come back fast though. Lifting belt is easily on hole 2, half way to hole 3 after one week of cleaning up vacation bloat.

Supplement stack
M Test
XPG pump gel
Lean GLP
Creatine

Pretty simple until other stuff arrives.

Nice work….things are rolling right along.

 

[Dustin07]

Bench day with the boy
Cube week 2, light day

Bench - comp
10 x 95, 95, 135
8 x 175
5 x 200
5 x 3 x 230

AMRAP X 2 X 200LB
10, 12

CGBP AMRAP X 3 X 205
5, 5, 6

Raw t&g
20 x 135

Incline db
12 x 50s
10 x 55s
8 x 60s
6 x 70s

Cable OH ext
4 x 15

Flys
4 sets to roughly failure.



Notes
My back was KILLING me this morning. Like, hard to breathe type painful. Sorta like rhomboids right about middle on each side of the spine. I think its from a lot of very zealous rowing this week and figured my bench session would work it out but it felt much better before I even got to the gym.

Weighed in at 198 again this morning after a great refeed meal last night. Going to fast tomorrow for another 36+ hrs and see where we are Tuesday when the fun supps arrive.

 

[akboom87]

Bench day with the boy
Cube week 2, light day

Bench - comp
10 x 95, 95, 135
8 x 175
5 x 200
5 x 3 x 230

AMRAP X 2 X 200LB
10, 12

CGBP AMRAP X 3 X 205
5, 5, 6

Raw t&g
20 x 135

Incline db
12 x 50s
10 x 55s
8 x 60s
6 x 70s

Cable OH ext
4 x 15

Flys
4 sets to roughly failure.



Notes
My back was KILLING me this morning. Like, hard to breathe type painful. Sorta like rhomboids right about middle on each side of the spine. I think its from a lot of very zealous rowing this week and figured my bench session would work it out but it felt much better before I even got to the gym.

Weighed in at 198 again this morning after a great refeed meal last night. Going to fast tomorrow for another 36+ hrs and see where we are Tuesday when the fun supps arrive.

View attachment 249325

Must be something in the air mine was on fire this morning too!

Sweet session and that refeed meal