Slicin' and Dicin'

Bro sesh

Bench
15 x 95
5 x 135, 175
2 x 205, 225, 245, 265
1 x 280

Slingshot
3 x 290
1 x 305, 315 (a little assisted)
14 x 225

Tri OH ext rope attachment
3 x 20

Face pulls
3 x 20

Pec deck
12 x 145
10 x 205, 250
15 x 130


Notes
My boy and I met with my normal lifting buddy to throw down today. I was hoping to squat but was outvoted.
 
Dustin07 said:
Bro sesh

Bench
15 x 95
5 x 135, 175
2 x 205, 225, 245, 265
1 x 280

Slingshot
3 x 290
1 x 305, 315 (a little assisted)
14 x 225

Tri OH ext rope attachment
3 x 20

Face pulls
3 x 20

Pec deck
12 x 145
10 x 205, 250
15 x 130


Notes
My boy and I met with my normal lifting buddy to throw down today. I was hoping to squat but was outvoted.
Click to expand...
Nice workout, especially when you get to do it with your boy.💪
 
Dustin07 said:
Bro sesh

Bench
15 x 95
5 x 135, 175
2 x 205, 225, 245, 265
1 x 280

Slingshot
3 x 290
1 x 305, 315 (a little assisted)
14 x 225

Tri OH ext rope attachment
3 x 20

Face pulls
3 x 20

Pec deck
12 x 145
10 x 205, 250
15 x 130


Notes
My boy and I met with my normal lifting buddy to throw down today. I was hoping to squat but was outvoted.
Click to expand...
Nice session, cracks me up squats got the big NOPE! 😂
 
gphagan1 said:
Nice workout, especially when you get to do it with your boy.💪
Click to expand...
he's recognizing that he hasn't been consistent enough and its catching him lol, so I love to see his attitude on that. he's doing water polo right now which shocked me, but he is also doing a weight lifting class so he's getting back into his routine to rebuild his beastmode. 💪 🔥

akboom87 said:
Nice session, cracks me up squats got the big NOPE! 😂
Click to expand...
I was a little surprised that the two guys in my life who are the biggest squatters and love to squat the most both just wanted to bench instead! ha
 
Yesterday was to be a 36hr fast, but converted to a 20:4 because the neighbors just got home from a 10 day trip and wanted to have dinner with us to plan a 2026 vacation together (which in the end, I think my wife and I are going to skip. They feel quite rushed to book it for Oct 2026 and its a very very expensive trip to Africa and we just don't feel like we've had enough time to research it)

morning dog walk ✅
30min incline LISS fasted ✅

broke fast with left over chicken and then joined them for a salmon/rice/veggie dinner,.
 
Squats
10 x bar
5 x 95, 135
2 x 185, 225, 255
1 x 275, 295, 315
10 x 185

Leg press
3 x 15

Glute machine
3 x 15

Bench
25 x 135
(For fun)


Short and sweet lunch sesh.
 
Last edited:
DB curls
2 x 12

SS with DB RDLs
2 x 12

Powecleans
10 x 95
5 x 135, 175, 195
2 x 215
1 x 225, 235

Deficit deads - 2"
5 x 235, 275
2 x 325
1 x 375

No deficit
15 x 225

Lat pulldowns
10 x 130, 190, 220
20 x 115 reverse grip dropset

Ez bar curls
3 x 10 x 80



Notes
Weight 194
Getting a horrible hankering to go into strength / bulk mode with this darkness and rain building up, but not gonna do it. Need to find more cardio though. Been exhausted lately.
 
Trained every single day so far this month.

Screenshot_20251001-120642.webp
 
Bench
10 x 95, 135
3 x 175, 205
5 x 225

+ Double wrapped red bands
3 x 135, 185

EMOTM
5 x 3 x 155
5 x 3 x 175
(155 just felt too light so I tossed tens on between sets)

No bands
EMOTM
10 x 10 x 135
(Mostly wide grip)

One set, AMRAP, no timer/bands
40 x 95
(Suicide/narrow grip, not CGBP)

Machine flies
2 x 15 x 130lbs
(Chesticles were done by now)


Notes
Buddy wanted to run red bands because he's been quite untrained the past few months but then bailed (shoulder acted up) so I just ran with it.

Basically an experimental volume and speed day.

Weight still 194.
Still "want" to drop 5+ but I'm also happy to be maintaining pretty well with good gym sessions until I can't get the rest of life back into agreement.

PXL_20251002_182451384.MP.webp
Screenshot_20251002-114440.webp
 
Last edited:
Your volume is so low compared to mine. Am I doing too much volume?

This is one of my upper days with a dip and upper back focus.
My other upper is a lats and incline focused. I split them up to cut back on volume per workout.

As you can see I have 4 main strength movements for sports performance and getting stronger, then the rest are all for hypertrophy.

I included 2 screenshots since it didnt all fit into one, but they are the same workout.

IMG_0769.webp
IMG_0768.webp
 
Shadowblaze said:
Your volume is so low compared to mine. Am I doing too much volume?

This is one of my upper days with a dip and upper back focus.
My other upper is a lats and incline focused. I split them up to cut back on volume per workout.

As you can see I have 4 main strength movements for sports performance and getting stronger, then the rest are all for hypertrophy.

I included 2 screenshots since it didnt all fit into one, but they are the same workout.

View attachment 255511View attachment 255512
Click to expand...
you'd have to explain yours to me to understand better.
when it says 2 x I assume that's 2 sets?

the day I posted today is 30 total sets.

I usually aim for a rough estimate of about 24 in an old school split assuming 6 movements x 4 sets or 4 movements x 3 sets. Today was just chest focus and particularly getting back into the groove on speed work with the bands since I haven't incorporated them in a while to determine if I want to prep for a strength cycle this winter.

typically I like to hit at least 3 sets of any given movement but lately to increase diversity in movements/rom I've played around more with 2 higher rep sets here and there like a 2 x 15 vs a 3 x 10. a little bit of a time saver and still solid plumpiness
 
Dustin07 said:
that might be the first time anyone in this forum in now 10 years has ever said my volume was low 😂
Click to expand...
Your volume is plenty….truthfully it comes down to what stimulates muscle growth and strength. Obviously for some it may take more sets or weight to hit that growth zone than others. Although when I was younger there is times I look back on it, and I probably overtrained more than I realized. I did very little deloads back then and that eventually catches up. Now I just try to keep my sets reasonable, and look more at total weight volume and intensity, just to try and get all the juice I can squeeze out of my workouts….if that makes sense.
 
Dustin07 said:
that might be the first time anyone in this forum in now 10 years has ever said my volume was low 😂
Click to expand...
i misread your workout my bad, usually if I type out my workout I will just put the sets and reps and not include weight so im not used to seeing everyone do it so differently.
 
Dustin07 said:
you'd have to explain yours to me to understand better.
when it says 2 x I assume that's 2 sets?

the day I posted today is 30 total sets.

I usually aim for a rough estimate of about 24 in an old school split assuming 6 movements x 4 sets or 4 movements x 3 sets. Today was just chest focus and particularly getting back into the groove on speed work with the bands since I haven't incorporated them in a while to determine if I want to prep for a strength cycle this winter.

typically I like to hit at least 3 sets of any given movement but lately to increase diversity in movements/rom I've played around more with 2 higher rep sets here and there like a 2 x 15 vs a 3 x 10. a little bit of a time saver and still solid plumpiness
Click to expand...
yes 2x means 2 sets, the tracking app is a lot easier for me.

If I counted right my workout is 24 sets
 
gphagan1 said:
Your volume is plenty….truthfully it comes down to what stimulates muscle growth and strength. Obviously for some it may take more sets or weight to hit that growth zone than others. Although when I was younger there is times I look back on it, and I probably overtrained more than I realized. I did very little deloads back then and that eventually catches up. Now I just try to keep my sets reasonable, and look more at total weight volume and intensity, just to try and get all the juice I can squeeze out of my workouts….if that makes sense.
Click to expand...
That first sentence is dead on - what gets you results is what matters.

It’s not really right or wrong to do a lot or little, as long as you enjoy it AND can recover from it. And you’re satisfied with the results; if you make no progress you’re probably doing too little (or too much, but that’s less likely).

Volume, frequency, & intensity - pick 2.
 
Dustin07 said:
Bench
10 x 95, 135
3 x 175, 205
5 x 225

+ Double wrapped red bands
3 x 135, 185

EMOTM
5 x 3 x 155
5 x 3 x 175
(155 just felt too light so I tossed tens on between sets)

No bands
EMOTM
10 x 10 x 135
(Mostly wide grip)

One set, AMRAP, no timer/bands
40 x 95
(Suicide/narrow grip, not CGBP)

Machine flies
2 x 15 x 130lbs
(Chesticles were done by now)


Notes
Buddy wanted to run red bands because he's been quite untrained the past few months but then bailed (shoulder acted up) so I just ran with it.

Basically an experimental volume and speed day.

Weight still 194.
Still "want" to drop 5+ but I'm also happy to be maintaining pretty well with good gym sessions until I can't get the rest of life back into agreement.

View attachment 255507View attachment 255508
Click to expand...
That makes my chest burn reading that session 😂 but crank that Alice In Chains and let er rip!
 
Bench
2 x 15 x 95
2 x 135, 185, 205, 225, 240
3 x 5 x 250

Slingshot
2 x 265
5 x 275
(No spotter today so kept it sorta safe)

Raw
12 x 190
20 x 140

H/S dips
3 x 12 x +180

Incline DB flies
10 x 30, 40, 45

Incline DB
10 x 60
20 x 40

Notes
Didn't think I'd get in this weekend. Scored tickets to the Ms vs Tigers playoffs yesterday and going to game 2 today! Yesterday was a family affair with wife and my parents. Today I'm meeting my buddy so opted to crush some chest on the way and shower at the gym.

Then head up to train station for a $3 / 35 minute train ride to the station, join a crowd of 49,000 to help push the boys to victory. Living that urban life this weekend

250 for 3x5 felt good. It was a little bit of a grind but in that really good I can force though kinda way where as a failed rep for me is usually like pancake mode fully engaged. Those sets felt like good work.

Go Ms!
PXL_20251004_235121012.webp
PXL_20251005_000237377.MP.webp
 
Dustin07 said:
Bench
2 x 15 x 95
2 x 135, 185, 205, 225, 240
3 x 5 x 250

Slingshot
2 x 265
5 x 275
(No spotter today so kept it sorta safe)

Raw
12 x 190
20 x 140

H/S dips
3 x 12 x +180

Incline DB flies
10 x 30, 40, 45

Incline DB
10 x 60
20 x 40

Notes
Didn't think I'd get in this weekend. Scored tickets to the Ms vs Tigers playoffs yesterday and going to game 2 today! Yesterday was a family affair with wife and my parents. Today I'm meeting my buddy so opted to crush some chest on the way and shower at the gym.

Then head up to train station for a $3 / 35 minute train ride to the station, join a crowd of 49,000 to help push the boys to victory. Living that urban life this weekend

250 for 3x5 felt good. It was a little bit of a grind but in that really good I can force though kinda way where as a failed rep for me is usually like pancake mode fully engaged. Those sets felt like good work.

Go Ms!
View attachment 255555View attachment 255556
Click to expand...
That was a good benching session. Enjoy the playoffs, I’m jealous…..the Braves didn’t make it this year.😎
 
gphagan1 said:
That was a good benching session. Enjoy the playoffs, I’m jealous…..the Braves didn’t make it this year.
Click to expand...
Funny thing is despite me being as far away from the braves as someone can be, growing up they were probably my #2 team cause we had TNT on farm cable (antenna) so if I wasn't watching mariners as a kid, braves were the other team that was on. Somehow a Seattle kid who loved Chipper Jones
 
Dustin07 said:
Bench
2 x 15 x 95
2 x 135, 185, 205, 225, 240
3 x 5 x 250

Slingshot
2 x 265
5 x 275
(No spotter today so kept it sorta safe)

Raw
12 x 190
20 x 140

H/S dips
3 x 12 x +180

Incline DB flies
10 x 30, 40, 45

Incline DB
10 x 60
20 x 40

Notes
Didn't think I'd get in this weekend. Scored tickets to the Ms vs Tigers playoffs yesterday and going to game 2 today! Yesterday was a family affair with wife and my parents. Today I'm meeting my buddy so opted to crush some chest on the way and shower at the gym.

Then head up to train station for a $3 / 35 minute train ride to the station, join a crowd of 49,000 to help push the boys to victory. Living that urban life this weekend

250 for 3x5 felt good. It was a little bit of a grind but in that really good I can force though kinda way where as a failed rep for me is usually like pancake mode fully engaged. Those sets felt like good work.

Go Ms!
View attachment 255555View attachment 255556
Click to expand...
Awesome session and fun time at the playoff’s!!
 
Throwing down a fast today, have to get up at the buttcrack of dawn (actually about 3hrs before that) to fly to Mexico tomorrow for one day, then back weds night. so I have no idea what this week is really going to look like until I let it unfold on its own a bit.

gphagan1 said:
Congrats on the Mariners tying up the series.👍
Click to expand...

you know whats funny I didn't realize the other 2 times we made it into the post season we did the same thing. in 1995 and 2001 they lost game 1 then went on to win the series.... 🤞
 
Dustin07 said:
Throwing down a fast today, have to get up at the buttcrack of dawn (actually about 3hrs before that) to fly to Mexico tomorrow for one day, then back weds night. so I have no idea what this week is really going to look like until I let it unfold on its own a bit.



you know whats funny I didn't realize the other 2 times we made it into the post season we did the same thing. in 1995 and 2001 they lost game 1 then went on to win the series.... 🤞
Click to expand...
Long ass trip for a day there and back 😂 must be work related
 
akboom87 said:
Long ass trip for a day there and back must be work related
Click to expand...
Dude for real. Got up at 3 this morning to head to the airport in Seattle. It's 10:45 now and getting ready to leave LAX to head south. Flying home tomorrow. Looking forward to sleep lol.
 
Squats
5 x bar, 95, 135
2 x 185, 225, 255
3 x 5 x 275

Green bands - from top
2 x 225, 275, 315
1 x 345

Raw
10 x 225



Notes
Got home about midnight last night, long travel day. Up at 4:30am so I'm pretty happy with this session considering.

Bands were experimental as I haven't done that maybe in years and wanted to see if I could remember how. They were loose at top so there was similar assistance to say a slingshot but it gave me a good effort for the top half of the squat. Just a fun experiment.

Sorta trying to mimic my routine on my better bench sessions.

Short session but time was pinched.
 
gphagan1 said:
Hey, Seattle and Detroit are in a good series, that’s been a good one to watch.😎👍
Click to expand...
Dad and I are going tomorrow!! Hoping to get a bench session in tomorrow morning, get to work, then he and I are headed down to the train around 2pm to catch it. Gonna be like when I was 6 going to see the blue jays and Mariners with him back in the old Kingdome days!

fun fact, Mariners have only been in the post series 2 other times (1995 and 2001). Both times they lost game 1 and won game 5. If they win tomorrow history repeats!
 
Dustin07 said:
Dad and I are going tomorrow!! Hoping to get a bench session in tomorrow morning, get to work, then he and I are headed down to the train around 2pm to catch it. Gonna be like when I was 6 going to see the blue jays and Mariners with him back in the old Kingdome days!

fun fact, Mariners have only been in the post series 2 other times (1995 and 2001). Both times they lost game 1 and won game 5. If they win tomorrow history repeats!
Click to expand...
Hope you enjoy….Seattle has looked really good this year. They have enough talent to win it all.👍
 
Bench
20 x bar
2 x 10 x 95
10 x 135
2 x 175, 205, 225, 245
3 x 4 x 255

Slingshot
3 x 275
2 x 295

Raw
8 x 225
30 x 135

Life fitness dips
12 x +180, +270
20 x +180

Low incline DB flies
12 x 40s
20 x 30s




Notes
Linear progression would have been 3 x 5 at 255 today. No spotter and I think fatigue is catching up to me after a whirlwind week. Not super concerned (especially since I'm not on a legit strength cycle and I'm just enjoying the routine right now). off to game 5 with my pops, gonna sleep in for my 43rd tomorrow

Tbh though not sure a spotter would have got me those 5th reps but I probably would have tried
PXL_20251010_181525638.webp
 
Dustin07 said:
Bench
20 x bar
2 x 10 x 95
10 x 135
2 x 175, 205, 225, 245
3 x 4 x 255

Slingshot
3 x 275
2 x 295

Raw
8 x 225
30 x 135

Life fitness dips
12 x +180, +270
20 x +180

Low incline DB flies
12 x 40s
20 x 30s




Notes
Linear progression would have been 3 x 5 at 255 today. No spotter and I think fatigue is catching up to me after a whirlwind week. Not super concerned (especially since I'm not on a legit strength cycle and I'm just enjoying the routine right now). off to game 5 with my pops, gonna sleep in for my 43rd tomorrow

Tbh though not sure a spotter would have got me those 5th reps but I probably would have tried View attachment 255734
Click to expand...
Ay happy early birthday!
 
Oh yeah I snapped that pic because the life fitness dip machine is interestingly different from the hammer strength. it seems like the leverage is more in your favor (so its easier) but the grips are so much nicer. with a low seat position there's some solid ROM there.

I need to look at my back in the mirror. I think I must have some serious barbell road rash from yesterdays squat session lol., the bench was straight up painful to lay on today like I had a sunburn 😂 😂

all that said, my glutes and hammies were more engaged than usual yesterday and holy cow I can feel it...

Hyde said:
Hope you have a happy birthday tomorrow!
Click to expand...

gphagan1 said:
Have a Happy Birthday
Click to expand...

Shadowblaze said:
Ay happy early birthday!
Click to expand...

Thanks my dudes! Feeling pretty blessed to watch some baseball with dad tonight and sleep in with my lady tomorrow. Got nothing serious on the agenda this weekend except to take my dog to her first agility class and a bro sesh with my son on Sunday. the rest will be welcomed!
 
Squats
10 x bar, 95
3 x 135, 185
1 x 225, 265, 295, 315, 325, 335
1 x 315
(Boxer briefs ripped in half on 325 )

Bench
20 x 95
1 x 175, 205, 225, 245, 265, 280, 290


Just a bunch of heavy single work with my boy today before Mariners start game 1 against the Jay's.

My boy hit 355 on squats, he's rebuilding
 
This session really reminds me of what guys like Hyde go through at a PL comp. The squat and bench aren't PRs but they are 92 and 95% of my PRs and even without any accessory work, just screwing around having a "lazy" day with my boy, those efforts left me feeling TRASHED after. Makes me want to do it again
 
Dustin07 said:
Squats
10 x bar, 95
3 x 135, 185
1 x 225, 265, 295, 315, 325, 335
1 x 315
(Boxer briefs ripped in half on 325 )

Bench
20 x 95
1 x 175, 205, 225, 245, 265, 280, 290


Just a bunch of heavy single work with my boy today before Mariners start game 1 against the Jay's.

My boy hit 355 on squats, he's rebuilding
Click to expand...
A good heavy day….you know it’s a heavy day when you rip your boxers.💪
Your boy is sounding more and more like he might be a natural powerlifter or strongman.😎👍
 
gphagan1 said:
A good heavy day….you know it’s a heavy day when you rip your boxers.💪
Your boy is sounding more and more like he might be a natural powerlifter or strongman.😎👍
Click to expand...

I stood up, racked the bar, grabbed my crotch, looked at him and said, well $hit, I think I just ripped my boxers 😂 😂 😂 he started laughing and said "yeah I could hear it" 😂😂

Segansational said:
Happy birthday! Nice little way to celebrate with that Mariners win!
Click to expand...

last night I realized that when I wore my Mariners hoodie to game 1 it didn't go well, but I wore my Mariners Jersey to games 2 and 5 and they won both of those games. so I sat myself on the couch with my jersey and M's hat on for game one of the ALCS vs the Jays last night and we won. Brought my Jersey and hat to work today and have them draped over my desk. 🤞🤞
 
If you don’t incorporate the jersey, they’ll lose. It’s just science 🤷‍♂️ 😝

Glad you had a very enjoyable birthday weekend sir! Here’s to your next trip around the sun!
 
I'm stitting just over 36hrs fasted now. Aside from coffee making my breath taste worse than usual, its going pretty well. I think I'll probably push this one to 44hrs and wait break it at dinner with my wife tonight. The past couple weeks I have definitely partook in ball park food and "enjoyed" being sloppy quite a bit with nutrition. Need a sharp correction.

The M's stomped on the Jays last night so I'm cautiously stoked for the rest of this week. Dad was able to score tix for Thursday (game 4) so he and mom and myself and my wife will take the train into the city again Thursday and have lunch most likely either near the stadium or <gasp> at the ball park. so makes tighter nutrition even more important.

1760454644958.webp



Funny thing about ball park food is that even though it is expensive, you get these ridiculously large sizes. I had a philly cheesesteak last week, I think it was $16, maybe $20 out the door (taxes etc) but it was so damn big and I'm not sure how you eat that at your seat so I took a fork, lol. Beers are dumb expensive too, but I'm not much of a beer drinker so I save a few bucks there.

I did catch a hotdog from Heaven at the one game, which gave me the shits for 2 days 😂 😂
 
Dustin07 said:
I'm stitting just over 36hrs fasted now. Aside from coffee making my breath taste worse than usual, its going pretty well. I think I'll probably push this one to 44hrs and wait break it at dinner with my wife tonight. The past couple weeks I have definitely partook in ball park food and "enjoyed" being sloppy quite a bit with nutrition. Need a sharp correction.

The M's stomped on the Jays last night so I'm cautiously stoked for the rest of this week. Dad was able to score tix for Thursday (game 4) so he and mom and myself and my wife will take the train into the city again Thursday and have lunch most likely either near the stadium or <gasp> at the ball park. so makes tighter nutrition even more important.

View attachment 255859


Funny thing about ball park food is that even though it is expensive, you get these ridiculously large sizes. I had a philly cheesesteak last week, I think it was $16, maybe $20 out the door (taxes etc) but it was so damn big and I'm not sure how you eat that at your seat so I took a fork, lol. Beers are dumb expensive too, but I'm not much of a beer drinker so I save a few bucks there.

I did catch a hotdog from Heaven at the one game, which gave me the shits for 2 days 😂 😂
Click to expand...
That was just the evil spirits being purged from your purified soul 😅
 
You must log in or register to reply here.
Back
Top