Slicin' and Dicin'

[Dustin07]

Man I'll be honest, I'm a bit exhausted today! After Saturday's session, basically went hard for 8 more hours. hauled 3 yards of material, 1.5 for my wife's garden, raised beds, 1.5 for top dressing the back yard (after I mowed it again, as short as my mower would go. added 10lbs of kentucky blue grass seed, got my poor mans sprinkler system deployed and on a timer to keep the new seed moist. (I'm really stoked about my sprinkler system lol. I was smart enough to pull the parts indoors last fall so they didn't get ruined in the cold winter and everything works great this year).

Had the neighbors over to fire up the grill Sat night, then Sunday since we didn't have to host Easter, we spent the whole day until about 3pm getting back into the landscaping, more dirt moving, 3 hydrangeas planted, azaleas planted, more random clean up etc until we headed to friends for Easter, got home around 9:30pm and we are usually in bed by 8:30pm lol.

We've been going pretty hard all winter on fixing up this house and our yard but I think its going to really pay off here in a couple more weeks when we can kinda just put things more into a cruise control fashion and enjoy the spring/summer growth and colors.

 

[Hyde]

Looking good!

 

[gphagan1]

Man I'll be honest, I'm a bit exhausted today! After Saturday's session, basically went hard for 8 more hours. hauled 3 yards of material, 1.5 for my wife's garden, raised beds, 1.5 for top dressing the back yard (after I mowed it again, as short as my mower would go. added 10lbs of kentucky blue grass seed, got my poor mans sprinkler system deployed and on a timer to keep the new seed moist. (I'm really stoked about my sprinkler system lol. I was smart enough to pull the parts indoors last fall so they didn't get ruined in the cold winter and everything works great this year).

Had the neighbors over to fire up the grill Sat night, then Sunday since we didn't have to host Easter, we spent the whole day until about 3pm getting back into the landscaping, more dirt moving, 3 hydrangeas planted, azaleas planted, more random clean up etc until we headed to friends for Easter, got home around 9:30pm and we are usually in bed by 8:30pm lol.

We've been going pretty hard all winter on fixing up this house and our yard but I think its going to really pay off here in a couple more weeks when we can kinda just put things more into a cruise control fashion and enjoy the spring/summer growth and colors.


View attachment 251258

Sweet….looks good.

 

[Dustin07]

Looking good!

Sweet….looks good.

thanks fellows! wife and I are looking forward to a more mellow lifestyle enjoying the house this year so a winter of hard work is slowly starting to pay off. She grabbed that rocking chair while I was out of town last week and I told her she's just trying to age me as fast as possible to keep me from chasing her around the kitchen

I gotta admit though, I kinda like the rocking chair

 

[Dustin07]

Chesticles


Stairs - 10min

Bench
2 x 10 x 135
10 x 175, 205
3 x 5 x 225 (each 5th rep paused)
10 x 185

Low incline DB bench
10 x 50s, 65s, 80s

Higher incline DB bench
10 x 60s
12 x 50s
+ 12 x 40s dropset

Low incline DB flies
10 x 35s, 40s, 40s
+ 15 x 30s dropset

Dips
3 x 10 x BW

Machine flies
5 sets to failure ish



Notes
Weighed a whopping 197 when I got home from Arizona Thursday but must have flushed a lot of water cause I was 189 both Saturday and Sunday.

This morning 193 post Easter.

 

[Hyde]

thanks fellows! wife and I are looking forward to a more mellow lifestyle enjoying the house this year so a winter of hard work is slowly starting to pay off. She grabbed that rocking chair while I was out of town last week and I told her she's just trying to age me as fast as possible to keep me from chasing her around the kitchen

I gotta admit though, I kinda like the rocking chair

Jokes on her; you don’t have anyone behind your house so when the kids are out the chair doubles as a “romantic lounger”

 

[Dustin07]

Jokes on her; you don’t have anyone behind your house so when the kids are out the chair doubles as a “romantic lounger”

this is exactly the reason I've been on board with her dream of setting up our backyard as a 'staycation' destination She hears "cheap vacation" and I hear "more nookie at home"

 

[Dustin07]

Round 2 - PM Session

Stairs - 20 min
Incline treadmill - 20min

Calf extensions
3 x 20
+ 1 x 20 dropset

Total cardio for day - 50min

 

[MrKleen73]

No matter which one you call them, those are some impressive “Cleans” anyway you slice it.

Why am I shocked that the word Slice was also not in quotes. Was the pun unintentional in a thread called Slicin and Dicin?

thanks fellows! wife and I are looking forward to a more mellow lifestyle enjoying the house this year so a winter of hard work is slowly starting to pay off. She grabbed that rocking chair while I was out of town last week and I told her she's just trying to age me as fast as possible to keep me from chasing her around the kitchen

I gotta admit though, I kinda like the rocking chair

You need a porch swing, so you all can be "Just a swingin"

this is exactly the reason I've been on board with her dream of setting up our backyard as a 'staycation' destination She hears "cheap vacation" and I hear "more nookie at home"

Haha, just make sure to get a sign that says "Hotel Home" or something like that so you still get the hotel sex!!!

 

[Dustin07]

Haha, just make sure to get a sign that says "Hotel Home" or something like that so you still get the hotel sex!!!

we even have a theme song!

 

[Dustin07]

I screwed up today. Contemplated a 4am cardio session because of a packed day but leaned on rest instead.

Had 5 hours customer meeting so worked through lunch.

Headed to gym before an evening appt. Pounded carbs, a Cadbury egg (preWO experiment as I want to bump cals up a little this week) and pounded my preWO

Started to get dressed at gym and realized no shoes..... Damn.

Contemplated lifting in my wingtips

Super frustrating but wife and I took dog for a long walk tonight so I got some LISS in after all.

Cardio - 50minutes roughly
2.5 miles ish

 

[MrKleen73]

Hey at least it allowed for some quality time with your wife.

 

[Hyde]

Hey at least it allowed for some quality time with your wife.

Yeah, and you still got to enjoy a Cadbury egg! Need to get some of those if they’ve not been wiped out on clearance yet…

Always keep an old pair of gym shoes & clothes in your trunk. Then you can always train if the situation arises. Or help move furniture. I’m not even kidding.

 

[MrKleen73]

The "I am not even kidding." got me. I can almost picture that scenario playing out, and wonder what you actually had planned when you got pulled into that move.

 

[Hyde]

The "I am not even kidding." got me. I can almost picture that scenario playing out, and wonder what you actually had planned when you got pulled into that move.

I’ve definitely had it more than once at work, when some random desk or cabinet needs moved. Everyone knows you as the guy who lifts, so you are probably going to get asked at some point. What’s the use of being jacked if you can’t help out sometimes, right?

Plus, then you just always have a spare pair of clothing to get home in for whatever accident. Gym shorts are better than wet coffee pants on a drive home.

 

[Dustin07]

Yeah, and you still got to enjoy a Cadbury egg! Need to get some of those if they’ve not been wiped out on clearance yet…

we were grabbing a bunch for easter and I was like... 150 calories, quick delicious sugar/carbs... hey babe, keep some of those out for me, I might hit them as a preWO treat lol.

Always keep an old pair of gym shoes & clothes in your trunk. Then you can always train if the situation arises. Or help move furniture. I’m not even kidding.

so normally I have an extra polo and golf sweat shirt, plus umbrella, light rain coat, and golf clubs as well as 2 pairs of golf shoes, my flats, and my gym shoes in the back at all times (I realized yesterday I also had an extra gym shirt and golf pants too. But the last two times I went to the gym I wore my gym shoes home, took them off in the house, and forgot to reload!

I even had an extra towel back there to hit the showers after if needed. I probably should have just gone with my True golf shoes. they actually look like nanos and have traction soles rather than spikes but my routine was just out of whack so it was time to hang it up and come back hungrier later.

 

[AnfoAjax]

were grabbing a bunch for easter and I was like... 150 calories, quick delicious sugar/carbs... hey babe, keep some of those out for me, I might hit them as a preWO treat lol.

I load up on king size rice crispies and gushers pwo, almost look forward to that more than the actual lifting

 

[Dustin07]

I load up on king size rice crispies and gushers pwo, almost look forward to that more than the actual lifting

haha yeah, those and keeping a bag of jellybeans or something in the gymbag has always been a good hack

 

[Dustin07]

I'm still doing a bit of soul searching and life hacking to figure out

a. how far do I want to take this
b. what else can I do to improve NEAT and find more cardio opportunities in the day.

So thinking about @MrKleen73 's work last year, while my wife and I were talking last night I talked about his many lunch time walks etc at work while he was cutting. I went ahead and charged up my smart watch again for $hits and giggles and am going to explore how many 10 minute walks I can fit in to my day before work, during a break, after work, etc in addition to my current training regiment.

 

[Dustin07]

Stairs - 10min

Deads - sumo
10 x 135
5 x 225
3 x 275, 315
1 x 365, 405

BB Rows
3 x 10 x 135

Kroc rows
12 x 60s, 70s, 80s
+ 12 x 60s

SS with H/s shrugs
4 x 15

DB rear delt swings
3 x 15 x 25s

Cable rows - narrow grip
3 sets

Lat pull downs
2 x 12

Reverse grip lat pull downs
2 x 12


Notes
Haven't thrown in sumos in ages maybe a couple years so it was a fun test.

Juggling schedule again today, very much hoping to finally get my arms work in tonight. Saving my Cadbury egg for that

 

[gphagan1]

Stairs - 10min

Deads - sumo
10 x 135
5 x 225
3 x 275, 315
1 x 365, 405

BB Rows
3 x 10 x 135

Kroc rows
12 x 60s, 70s, 80s
+ 12 x 60s

SS with H/s shrugs
4 x 15

DB rear delt swings
3 x 15 x 25s

Cable rows - narrow grip
3 sets

Lat pull downs
2 x 12

Reverse grip lat pull downs
2 x 12


Notes
Haven't thrown in sumos in ages maybe a couple years so it was a fun test.

Juggling schedule again today, very much hoping to finally get my arms work in tonight. Saving my Cadbury egg for that

That 405 is a good Sumo Deadlift, especially considering you haven’t done them in awhile.

 

[Dustin07]

That 405 is a good Sumo Deadlift, especially considering you haven’t done them in awhile.

thank you Sir! I doubt I've ever run sumos over 315 before to be honest. I really only "trained" them when I was nursing my adductor injury like 8 years ago. 315 felt like butter, 365 was crazy light, but at 405 it was a bit of a grind and I think a lot of it is a practice issue. I had a hard time figuring out my balance. but it was still a fun experiement!

 

[Dustin07]

Round 2

DB curls
12 x 32.5s, 37.5s, 40s
2 x 8 x 45s
+ 15 x 30s dropset

OH cable ext
4 x 15
+ 15 dropset

Cable pushdowns - rope attachment
4 x 15
(Holy tricep pump)

EZ bar curls - standing
3 x 15 x 70lbs

Ez bar curls - preacher
2 x 10 x 50lbs
(I really hate preacher curls)

Life fitness dips
3 x 15 x +180lbs

Concentration curls
3 x 15 x 25s

SS with DB skull crushers
3 x 15 x 25s


Extra credit
Matrix calf ext
20 x 140lbs
15 x 205lbs
20 x 250lbs, 295lbs
+ 20 x 145lbs dropset






Notes.
Really enjoyed that Cadbury egg. Current stack is:

XPG Carnitine
Anabolic effect
M test
Alpha One

Creatine in morning water, occasional alpha gel or suppress C. Electrolytes daily, flavored at work and straight salt water at home.

NEED MORE CARDIO

 

[akboom87]

Getting after it in here man! That 405 sumo nice work!

 

[Dustin07]

Knocked out a walk while my boy was locked in the DOL taking his written test for his license. So...

Morning walk - 10min
Stairs - 10 min
Evening walk - 30min

Total 50 min

 

[Dustin07]

Getting after it in here man! That 405 sumo nice work!

Thanks dude! I assume the 405 was significantly harder than the 365 because my form is $hit and I haven't practiced sumo in years. But the 365 felt so good it does really pique my interest.

I should have taken a picture of our platforms. my stance barely reaches the rubber so any wider and I'd be ripping my balls in half

 

[MrKleen73]

Remember, don't do so much activity and cardio that it messes with your training. Sometimes a slight drop in calories is more prudent than continuing to add on more cardio and energy work. How many total hours a week do you think you are getting of cardio, walking and walking the golf course?

 

[Dustin07]

Remember, don't do so much activity and cardio that it messes with your training. Sometimes a slight drop in calories is more prudent than continuing to add on more cardio and energy work. How many total hours a week do you think you are getting of cardio, walking and walking the golf course?

its funny you say that because I was thinking of giving myself a summary tomorrow or Saturday for a week recap to figure that out. But I don't think its very high, especially since aside from stairs is pretty much all LISS.

Sat Apr 19 - 6+ hours yard work, no additional cardio
Sun Apr 20 - less yard work, but still
Monday - 30min stairs + 20min treadmill
Tues - couldn't make gym, 50min walk with dog and wife
Weds - 10min stairs + 40min walking
Thurs (today) - planned dog walk after work with wife, probably 40-50 minutes
Friday - unplanned so far

so that's still only 4 legit LISS days, possibly 5 this week really. I did up my cals a bit though as an experiement to see how much recomp I could pull off. I know if I just crash dieted I could cut 10lbs pretty fast again, but since I'm back to an OK place, I thought it would be interesting to see if I could hold more mass at a leaner position this time. Vascularity is up I'm noticing, at 192lbs yesterday (191 today). which is pretty cool.

 

[Dustin07]

Remember, don't do so much activity and cardio that it messes with your training. Sometimes a slight drop in calories is more prudent than continuing to add on more cardio and energy work. How many total hours a week do you think you are getting of cardio, walking and walking the golf course?

I think the big thing thats on my mind is that what I'm calling cardio today is nothing like what I called cardio 10 years ago. I'm really in a mindset of preservation right now. lower intensity, dodge injuries, build muscle, etc. so I'll go balls out on my lifting, feed it heavily, work to failure, chase pumps and hypertrophy, but get my NEAT/Cardio in via low impact LISS work rather than sprints. I wanted to get back into running but if I have to choose between being sore from the iron or being sore from my feet hitting the pavement, I'm choosing the iron.

 

[MrKleen73]

LISS depending on intensity can also run you down. We all have different ideas of what constitutes our high or low intensity. I would say walking hills on a treadmill is probably going to be one of the better ways to incorporate that rather than something like jogging, or elliptical. I think in general all of the walks are an excellent way to get your NEAT up without cutting into recovery much at all. You just don't want to be getting in 20000 steps a day and doing hours of steady state cardio. Keeping heart rate around 120 will probably keep you pretty safe from having to worry about that IMHO.

When I was prepping my cardio was steady state, but not LISS. I guess you could call it MISS. Medium Intensity Steady State cardio. That definitely dug into recovery a little more, and became very unenjoyable. Hence me increasing walking so he wouldn't keep increasing my cardio as much. After a while cardio became a limiting factor for me and I had to walk a lot more because I couldn't always complete the cardio due to my lower back getting pissed. Of course I injured it along the way, so I am not saying that would happen to you.

 

[Dustin07]

We all have different ideas of what constitutes our high or low intensity.

yeah my wife and I were talking about that the other day, especially with both of us having a lot of CrossFit experience. Recognizing that effective doesn't require lying on the floor in your own puke for 15 minutes ha.

You just don't want to be getting in 20000 steps a day and doing hours of steady state cardio.

dude I think the only time I've got 20,000 steps was at a conference in Vegas I've always fukin' hated pedometers cause around 2016 insurance gave them to us and if we hit our 10k steps per day they'd literally give us a check for it equal to like $1-3/day every month or quarter. I was 10% BF, crushing wods, sweating out many pounds per workout with my pedometer on, and I'd often end a day with 5000-7500 steps, reaching 10k was hard!

Keeping heart rate around 120 will probably keep you pretty safe from having to worry about that IMHO.

yeah I think its usually more like 104-112 unless I'm on the stairs then it can go over, but yesterday for instance I think it hung around 116 on that 10minute warm-up. I kept the speed low though. I've noticed since cutting my resting HR is probably a full 10bpm lower than it was when I was over 200lbs though. I just checked and its mid 50s. Which is fine, but when I was competing in xfit i'd hang out in the high 40s.

When I was prepping my cardio was steady state, but not LISS. I guess you could call it MISS. Medium Intensity Steady State cardio.

yeah my stairs are often a mix. when I started out on this path I'd use 4 as my recovery speed and occasionally ramp it up to 8-12 for a type of HIIT (more like MIIT). Now my base speed is typically 6 or I get bored. but ironically I tend to keep it between 6-8 which is a comfortable zone for 20 minutes of watching Dorian Yates documentaries. I think HR when I do that can bump up around 130.

 

[MrKleen73]

Good stuff and great observations!

 

[Dustin07]

Cleans - squat
Bar x 10
5 x 95, 115

Clean and jerks (squat)
3 x 135
1 x 165, 185, 205, 215

Clean (squat)
1 x 225, 235

Front squats
3 x 185, 205, 215

Snatch (squat)
3 x 5 x 95lbs
(Kept these light as I realized I no longer have the shoulder mobility right now)

Overhead squats
1 x 10 x 95lbs

Front squats again
2 x 10 x 135



Notes
Finally threw my lifters on to test some oly today, felt awesome. I can tell my ability to catch wind at the top is down cause the 225+ jerk is there easy, but not with the clean right now.

Gambling with time here, hoping for a round 2 tonight for leg accessory work....

A little disorganized at the moment so I'll have to think through how/if I want to keep pushing on Oly but this was crazy fun.

 

[MrKleen73]

Cleans - squat
Bar x 10
5 x 95, 115

Clean and jerks (squat)
3 x 135
1 x 165, 185, 205, 215

Clean (squat)
1 x 225, 235

Front squats
3 x 185, 205, 215

Snatch (squat)
3 x 5 x 95lbs
(Kept these light as I realized I no longer have the shoulder mobility right now)

Overhead squats
1 x 10 x 95lbs

Front squats again
2 x 10 x 135



Notes
Finally threw my lifters on to test some oly today, felt awesome. I can tell my ability to catch wind at the top is down cause the 225+ jerk is there easy, but not with the clean right now.

Gambling with time here, hoping for a round 2 tonight for leg accessory work....

A little disorganized at the moment so I'll have to think through how/if I want to keep pushing on Oly but this was crazy fun.

If you want to bring up the delts it could be a good way to do it. Oly lifters have some of the best shoulders... as long as you balance it with some bodybuilding movements you might really like it.

Also something to consider, Zac Even-esh has a training group on TrainHeroic that you would probably love and really enjoy being a part of. I used it for a long while before I tore my subscap originally on a power clean. I made a lot of progress both strength, and hypertrophy-wise while doing it. Plus I know you love to compete. They have a leaderboard where you enter in your lifts for the assigned workout and get to compare your results with everyone in the group that fills their workout out as well. So you get to compete against them and yourself. Lots of strength based work with a lot of explosive Oly type of movements and about 15 minutes of GPP at the end of every training session as part of the program. It changes regularly because it is a conjugate style program, and has a lot of variation throughout. I definitely think it would be right up your alley, and would be great for your son too! That was one of my absolute favorite times during training. So effective and well rounded. I just can't do a lot of it unless I get my shoulder fixed. he targets all of his training at athletes, especially teenagers.

You should definitely check it out to see if something you would enjoy. It was definitely worth the $15 a month it cost back then. Not sure how much now but for what it offers and the competitive edge built in I would easily pay double without blinking if I could really put it to work in my current state.

Each meso lasts about 3 weeks then the exercises change, not all but some, and he adds things in to strengthen all aspects plus I was in some of the best cardiovascular shape, and had a ridiculously high work capacity by the time I stopped due to injury which was a caused by a failure in form.

Gladiator STRONG: Training by Zach Even - Esh in TrainHeroic

3 - 4 Training Sessions per week & you can jump in at any point in time. Adjustments & Modifications are listed on the forum or under each exercise.

marketplace.trainheroic.com

 

[Dustin07]

If you want to bring up the delts it could be a good way to do it. Oly lifters have some of the best shoulders... as long as you balance it with some bodybuilding movements you might really like it.

Also something to consider, Zac Even-esh has a training group on TrainHeroic that you would probably love and really enjoy being a part of. I used it for a long while before I tore my subscap originally on a power clean. I made a lot of progress both strength, and hypertrophy-wise while doing it. Plus I know you love to compete. They have a leaderboard where you enter in your lifts for the assigned workout and get to compare your results with everyone in the group that fills their workout out as well. So you get to compete against them and yourself. Lots of strength based work with a lot of explosive Oly type of movements and about 15 minutes of GPP at the end of every training session as part of the program. It changes regularly because it is a conjugate style program, and has a lot of variation throughout. I definitely think it would be right up your alley, and would be great for your son too! That was one of my absolute favorite times during training. So effective and well rounded. I just can't do a lot of it unless I get my shoulder fixed. he targets all of his training at athletes, especially teenagers.

You should definitely check it out to see if something you would enjoy. It was definitely worth the $15 a month it cost back then. Not sure how much now but for what it offers and the competitive edge built in I would easily pay double without blinking if I could really put it to work in my current state.

Each meso lasts about 3 weeks then the exercises change, not all but some, and he adds things in to strengthen all aspects plus I was in some of the best cardiovascular shape, and had a ridiculously high work capacity by the time I stopped due to injury which was a caused by a failure in form.

Gladiator STRONG: Training by Zach Even - Esh in TrainHeroic

3 - 4 Training Sessions per week & you can jump in at any point in time. Adjustments & Modifications are listed on the forum or under each exercise.

marketplace.trainheroic.com

that's awesome, thanks for the link, I'll check it out!
I do really appreciate the explosive training in Oly and after spending a couple years really deadlift and strength focused I realized my legs were not growing, and were actually shrinking a bit since I had stopped training Oly. I know there is more than one way to skin that cat, but a little olympic lifting here and there (front squats specifically) definitely seems like a fun way to get more hypertrophy training into the legs. My legs were 2-3" larger in the quads when my squat was actually about 60lbs lower but we just had sooo much volume back then.

 

[Dustin07]

Round 2.

Hack squats
3 x 10 x 2 plates
10 x +230lbs
10 x +90lbs

Star trac Leg press
15 x +90
10 x +180, +270, +360, +450
15 x +270
20 x +180

MTS leg ext
4 x 12

Adductor machine
3 x 15 x 70lbs to stretch and get machine wider
10 x 130lbs

Abductor machine
15 x 80, 115
20 x 85


Notes
Was feeling pretty worked after a long hard week and this mornings Oly session but slammed a Cadbury egg and went to work.

After snatch, cleans, and A2G hack squats the leg press felt like half ROM at full compression, it was nice

This workout brought to you by 90s rock. The best rock.

Arms are finally showing a little size I think. Pecs look crazy flat in this picture, and ironically they're typically the compliment I get but to be fair, it's legs day, this unpumped preWO.

Off to walk the dog....

 

[Segansational]

Finally catching up in here Dustin, but...

The garden looks great man! And hey, having the rocker just means you get to sit back and enjoy the fruits of your labor after making it look nice. Enjoy it.

Cadbury creme eggs are one of my favorite candies. I am lucky if I get one per Easter, because I honestly don't go out seeking them. But if I do come across it in the store, it's a definite impulse purchase!

On the steps front, my company is doing a walking challenge now. Again, one of those healthy habits to earn a refund check. You know I'll be hitting that up now. But also, my wife just got one of those weighted vests - so may just start borrowing that on my daily walks too.

 

[Dustin07]

Yesterday cardio:

walk - 10 min
walk the dog - 35 min
total 45 min

But also, my wife just got one of those weighted vests - so may just start borrowing that on my daily walks too.

ha it's funny you mention that, the other day my wife asked if I wanted to wear her weighted vest and I was like, nope.


Oh yeah, we had planned on grilling chicken last night but forgot to thaw it out. My wife was going to have whitefish and grabbed cod on accident (she hates cod, but I like it) so we ended up with a couple smash burgers, lol. She had hers without a bun, I made mine normal (Sriacha instead of ketchup). SOOOOOOO good. I am LOVING this new grill.

 

[Hyde]

Man’s out here hitting 2-a-days to justify his new Cadbury Egg habit

Also, that lonely chicken breast on the grill! Lol

 

[Dustin07]

LOL that was the lone fillet of black cod my wife thawed out on accident because she prefers either tilapia or halibut, the cod is too fatty for her tastes.

 

[akboom87]

Yesterday cardio:

walk - 10 min
walk the dog - 35 min
total 45 min



ha it's funny you mention that, the other day my wife asked if I wanted to wear her weighted vest and I was like, nope.


Oh yeah, we had planned on grilling chicken last night but forgot to thaw it out. My wife was going to have whitefish and grabbed cod on accident (she hates cod, but I like it) so we ended up with a couple smash burgers, lol. She had hers without a bun, I made mine normal (Sriacha instead of ketchup). SOOOOOOO good. I am LOVING this new grill.

View attachment 251384

What grill did you go with?

 

[Dustin07]

@MrKleen73 just received one of Layne's newsletters and thought it was interesting:

[td] Layne here with some fascinating research that might change how you think about cardio and muscle building. Some experts (including myself) warned that cardio might interfere with strength gains and hypertrophy. But a study I covered in my REPS research review has turned this advice on its head. [1] Researchers had 14 participants do something interesting… They had each person exercise one leg with aerobic conditioning, while the other leg served as a control. After two weeks, they added resistance training for both legs. The results? The leg that received both cardio AND resistance training showed trends toward: Greater cross-sectional area (bigger muscles) Improved capillarization (better blood flow to muscles) This suggests that rather than interfering with your gains, appropriate cardio might actually SUPPORT muscle growth by improving blood flow to your muscles. [1]​

​

[/td]

[td]

​

[/td]

[td]

​

[/td]

[td] Now, before you start training for a marathon, a few important caveats… These were untrained individuals (the results might differ for experienced lifters) The study was relatively short (12 weeks total) The sample size was small (though the one-leg design helps control for genetic variables) If you decide to apply this research, try separating your cardio and lifting sessions or doing low-intensity cardio before your workout. A modest amount of aerobic work (2-3 sessions per week) is likely all you need to potentially improve your gains while avoiding any interference effect. ​

​

[/td]

What grill did you go with?

It's the Traeger Silverton XL, so far I'm loving it! I have to learn some things, but pretty cool!!

 

[Hyde]

Don’t have enough GPP to endure sufficient training, you’re not going to get better. Kind of like we knew some light recovery exercise was beneficial…

 

[Dustin07]

Don’t have enough GPP to endure sufficient training, you’re not going to get better. Kind of like we knew some light recovery exercise was beneficial…

for sure, most of his articles aren't necessarily new information but they're interesting affirmatives and reminders. I know I've said this before but at least for me they seem to be good since there is so much information out there these days.

my honest thought is that 9 times out of 10, Arnold and the guys in his era honestly had it figured out and most of what we do today is a variation (or the same thing) and science generally seems to confirm what they knew.

although if you or anyone else could show me something Arnold, Lou, Dorian, etc did that was WRONG or suboptimal some 40+ years ago, I'd love to hear what we know today that proves they were doing it wrong.

 

[Dustin07]

Basically rest day today, landscape day tomorrow.

Stairs - 20min

 

[Dustin07]

Pushed off a protein dense breakfast until about 11 today. Hauling and spreading 1.5 yards of material for my wife's garden then another 1.5 of a top dressing for the front yard. This would have been a good place for Rockets expertise, he was a yard guru!

Weight was 191 but felt super lean. So far current process really feels great although admittedly I know 2 a days aren't sustainable forever but they're such a great way to really get intentional and focused sessions in.

 

[gphagan1]

Pushed off a protein dense breakfast until about 11 today. Hauling and spreading 1.5 yards of material for my wife's garden then another 1.5 of a top dressing for the front yard. This would have been a good place for Rockets expertise, he was a yard guru!

Weight was 191 but felt super lean. So far current process really feels great although admittedly I know 2 a days aren't sustainable forever but they're such a great way to really get intentional and focused sessions in.

View attachment 251435View attachment 251436

There’s your workout right there……same for me, yard work all day then taking my wife and 17 year old Grandson to Taco Mac for wings and to see the Accountant 2.

 

[Dustin07]

There’s your workout right there……same for me, yard work all day then taking my wife and 17 year old Grandson to Taco Mac for wings and to see the Accountant 2.

Allowed myself a yard work beer

 

[gphagan1]

Allowed myself a yard work beer

View attachment 251440

That’s cool, haven’t seen those.

 

[Dustin07]

Chesticles

Bench
15 x 95
10 x 135
5 x 185, 215
3 x 235
1 x 255, 275

Slingshot
3 x 275
12 x 225

Raw
10 x 185

Incline DB press
10 x 60s, 75s
5 x 85s, 90s

DB flies
10 x 30s, 40s, 50s (PR weight?)

H/S decline press
3 sets



Just a bit of a screw off day with my boy. Played with some rows and other machines but nothing at a training capacity, just introducing and teaching him new stuff