Slicin' and Dicin'

[MrKleen73]

Sounds like you might have some inflamation around your sciatic nerve. I would look up some sciatic nerve threading movements to see if you can free it up. Also, although I know you do not prefer it, it would be smart to take some ibuprofen for a few days. Clear up the acute inflammation and see where you are then. It isn't about the toughness, it is about speeding up recovery.

 

[Dustin07]

Sounds like you might have some inflamation around your sciatic nerve. I would look up some sciatic nerve threading movements to see if you can free it up. Also, although I know you do not prefer it, it would be smart to take some ibuprofen for a few days. Clear up the acute inflammation and see where you are then. It isn't about the toughness, it is about speeding up recovery.

so back in 2016/17 when I had the bad one that they finally diagnosed as a ligament tear I had multiple images done that found a bone spur under that crushed disc and thay blamed my sciatic-related pain on that. Right now I'm incorporating a lot of the same routines that I did back then to start immediately fixing this one (such as the flossing, I went straight into that yesterday even at the gym inbetween sets).

I go back and forth on the ibuprofen, I did take some a couple times last week for the back and I'm monitoring this one. I agree with you, I will definitely keep it in my aresenal. For a comparison when the neck/back issue was at its peak, I literally did not sleep at night, at one point was on my knees in the bedroom trying to find any position that didn't hurt. my wife offered me her oxy and vicodin from the stash (LOL) and despite how painful it was I just had zero interest. this IT Band issue isn't nearly as bad yet because it doesn't hurt to just exist, but if I use my left leg to bend over or to bend to the left, its shooting. however, the more I use it, the pain disappears, which gives me a great deal of optimism.

my plan today is my normal bench day which will either be bands or volume and I'll be throwing in air squats and if I can muster the time, light weight RDL's.

last time I had this it was a LOOOONG and expensive ordeal. I mean like 1-2 years where my deadlift went from 450 to 135. in the end RDLs and rack pulls fixed it. it feels very very similar so I'm just starting with what worked last time and if I'm wrong I'll continue at it until I either need to get my own ART guy or I die of old age lol.

 

[Dustin07]

Bench
3 x 10 x 95
5 x 135
1 x 175, 205, 225, 245,
3 x 255

+ Greenbands
3 x 135
EMOTM (45 second intervals)
10 x 3 x 155

Raw
3 x 10 x 185

Superset with reverse flies
3 x 10 x 10lb plates

Incline DB
10 x 50, 70, 75
15 x 50

RDLs
3 x 20 x 95
(This hit the spot nicely)

Good mornings
15 x 95

Machine flies
10 x 130, 190
6 x 250 (bit off more than I could chew)
2 x 15 x 130




Notes
Hunted around for a 2.5lb plate. Found ONE so I walked it to the front desk and left it there and said get more. Lol. No reason to even take it back to the tree. I've been telling them this for like 2 years. 3 sucked but one?

Those RDLs felt like a massage on the sore spot lol.

 

[gphagan1]

so back in 2016/27 when I had the bad one that they finally diagnosed as a ligament tear I had multiple images done that found a bone spur under that crushed disc and thay blamed my sciatic-related pain on that. Right now I'm incorporating a lot of the same routines that I did back then to start immediately fixing this one (such as the flossing, I went straight into that yesterday even at the gym inbetween sets).

I go back and forth on the ibuprofen, I did take some a couple times last week for the back and I'm monitoring this one. I agree with you, I will definitely keep it in my aresenal. For a comparison when the neck/back issue was at its peak, I literally did not sleep at night, at one point was on my knees in the bedroom trying to find any position that didn't hurt. my wife offered me her oxy and vicodin from the stash (LOL) and despite how painful it was I just had zero interest. this IT Band issue isn't nearly as bad yet because it doesn't hurt to just exist, but if I use my left leg to bend over or to bend to the left, its shooting. however, the more I use it, the pain disappears, which gives me a great deal of optimism.

my plan today is my normal bench day which will either be bands or volume and I'll be throwing in air squats and if I can muster the time, light weight RDL's.

last time I had this it was a LOOOONG and expensive ordeal. I mean like 1-2 years where my deadlift went from 450 to 135. in the end RDLs and rack pulls fixed it. it feels very very similar so I'm just starting with what worked last time and if I'm wrong I'll continue at it until I either need to get my own ART guy or I die of old age lol.

The areas you’ve described hurting, I bet a good Chiropractor would help. An ART therapist would probably help some. I actually use both, but you do want a good one. I hate it for you, because back and hip pain can be debilitating.
I also have a set of these Chirp Wheels that help loosen up and pop the back, that work well for me.

 

[Dustin07]

The areas you’ve described hurting, I bet a good Chiropractor would help. An ART therapist would probably help some. I actually use both, but you do want a good one. I hate it for you, because back and hip pain can be debilitating.
I also have a set of these Chirp Wheels that help loosen up and pop the back, that work well for me.

View attachment 256213

I think there is a strong possibility I've never met a good one but I tend to dodge the chiro discussions because it makes me uncomfortable. I really dislike the experience and haven't gained much from it in the few times I've given it a try (like when I had serious issues back then). But I have found where a really good massage therapist, the kind that can hurt, is like a miracle worker. I will say after todays session adding in those light weight high volume RDL's and some good mornings, when I got into the locker room I was able to balance on my left leg to put on my socks etc, which I could NOT do when I got to the gym to put on my gym socks so the work definitely helped...

its just one of those things that I'm not going to sit around and wait for it to improve I'm going to keep going about life and adding in the things that have fixed it before and If I find that it is not improving or gets worse then for sure I will take the next step. but I definitely learned back in 2016 that inaction does not heal me any quicker!

 

[gphagan1]

I think there is a strong possibility I've never met a good one but I tend to dodge the chiro discussions because it makes me uncomfortable. I really dislike the experience and haven't gained much from it in the few times I've given it a try (like when I had serious issues back then). But I have found where a really good massage therapist, the kind that can hurt, is like a miracle worker. I will say after todays session adding in those light weight high volume RDL's and some good mornings, when I got into the locker room I was able to balance on my left leg to put on my socks etc, which I could NOT do when I got to the gym to put on my gym socks so the work definitely helped...

its just one of those things that I'm not going to sit around and wait for it to improve I'm going to keep going about life and adding in the things that have fixed it before and If I find that it is not improving or gets worse then for sure I will take the next step. but I definitely learned back in 2016 that inaction does not heal me any quicker!

Yeah I understand that, you definitely want a good one, and the different ones are definitely not of the same skill set. My Chiropractor and ART therapist are also part of the athletic department at the college. Actually my Chiropractor has massage therapist that gives you a massage to loosen up the muscles before he starts adjusting, and that makes a world of difference. But I understand the skepticism if you’ve never been to a good one. Those Chirp wheels actually loosen things up pretty good as well. But you’re right as far as staying active helps keep it from tightening up and keeps good blood flow going.

 

[MrKleen73]

Bench
3 x 10 x 95
5 x 135
1 x 175, 205, 225, 245,
3 x 255

+ Greenbands
3 x 135
EMOTM (45 second intervals)
10 x 3 x 155

Raw
3 x 10 x 185

Superset with reverse flies
3 x 10 x 10lb plates

Incline DB
10 x 50, 70, 75
15 x 50

RDLs
3 x 20 x 95
(This hit the spot nicely)

Good mornings
15 x 95

Machine flies
10 x 130, 190
6 x 250 (bit off more than I could chew)
2 x 15 x 130




Notes
Hunted around for a 2.5lb plate. Found ONE so I walked it to the front desk and left it there and said get more. Lol. No reason to even take it back to the tree. I've been telling them this for like 2 years. 3 sucked but one?

Those RDLs felt like a massage on the sore spot lol.

You should just take your own 2.5's they tend to be hard to come by and gyms often don't replace them. For a long time I kept 2 in my gym bag.

 

[Dustin07]

You should just take your own 2.5's they tend to be hard to come by and gyms often don't replace them. For a long time I kept 2 in my gym bag.

my buddy ended up buying micros and I almost did the same. the tacoma gym has probably 40 x 2.5lb plates, there is a row of them on every tree, but this gym has had 3 for as long as I can remember and now down to 1, lol. So my guess is, someone has the same idea as you and carries them in their bag

This gym is trash though, the demographic here is just pure trash. Rude, messy, garbage everywhere, nothing gets put away, will sit on a machine for a half hour on their phone, literally. I only go to it because its practically across the street from my office so I can sneak in lunch sessions or an occasional after work lift if I get out of work a little late and want to kill time so traffic can pass.

 

[Dustin07]

Seated DB curls
15 x 25s, 30s

Tricep cable pushdowns
20 x 70, 110, 110

Standing DB curls
10 x 40, 40, 35

H/S dips
2 x 15 x +180
15 x +230
20 x +180 dropset
30 x +90 dropset

Ez bar curls
3 x 10 x 70

Single arm tri pull downs
2 x 20 x 40

SS with concentration curls
2 x 15 x 20


Sorta chill arms pump day. Back and leg are both feeling much better today. Not 100%, but substantial improvement.

 

[gphagan1]

Seated DB curls
15 x 25s, 30s

Tricep cable pushdowns
20 x 70, 110, 110

Standing DB curls
10 x 40, 40, 35

H/S dips
2 x 15 x +180
15 x +230
20 x +180 dropset
30 x +90 dropset

Ez bar curls
3 x 10 x 70

Single arm tri pull downs
2 x 20 x 40

SS with concentration curls
2 x 15 x 20


Sorta chill arms pump day. Back and leg are both feeling much better today. Not 100%, but substantial improvement.

Nice arms workout…..glad the back and leg are better.

 

[Dustin07]

Bench with shoulders emphasis:

Bench
3 x 10 x 95
3 x 135
1 x 175, 205
2 x 230, 245
3 x 3 x 260

Paused - 2 count
10 x 205

DB laterals
3 x 10 x 30

SS with DB forward raises
3 x 10 x 30

Seated Arnolds
3 x 10 x 40

SS with rear DB delt swings
3 x 12+ x 20

Notes
Upper back/neck is 99% better.
Lower glute/IT Band area is sore but not crippling like it was. Fasting tomorrow and will resume my rehab there this week.

 

[Dustin07]

Maybe I'm crazy but I'm one of those that far prefers standard time, even by Sunday morning it felt so good waking up around 6:30 with a little sun breaking over the ridge. I feel like I slept better last night, waking up feeling quite a bit better. none of those jitters etc. I'd love to see the clocks get frozen here on standard time. I know a lot of people like those long summer nights but everything I have read really suggests that year-round standard time is healthier and I gotta say I feel WAY healthier when we go back to standard time than that first few weeks when we shift over to DST.

 

[SkRaw85]

Maybe I'm crazy but I'm one of those that far prefers standard time, even by Sunday morning it felt so good waking up around 6:30 with a little sun breaking over the ridge. I feel like I slept better last night, waking up feeling quite a bit better. none of those jitters etc. I'd love to see the clocks get frozen here on standard time. I know a lot of people like those long summer nights but everything I have read really suggests that year-round standard time is healthier and I gotta say I feel WAY healthier when we go back to standard time than that first few weeks when we shift over to DST.

It’s all relative. If you got off work that night late and had to be back to hell early the next day…. You would hate it
Ask me how I know

 

[Dustin07]

sitting at 37hrs fasted, probably going to 44 again.
last week ended the fast tuesday night at 195.6
this week I'm at 194 mid fast. obv it's dehydrated weights but a lower low is a lower low. geting the train back on the tracks slowly.

It’s all relative. If you got off work that night late and had to be back to hell early the next day…. You would hate it
Ask me how I know

For sure. I know the studies (Hubberman is big on it) show that standard time is the healthier standard, but if can't all agree to stay on ST, then they say that Daylight Savings Time, even if it's not optimal, is still better than constantly changing the clocks. I know I feel like absolute garbage in the spring when we shift clocks forward for sometimes a couple weeks+ (anxiety, sickly, just super off) but in the fall I almost feel better getting those mornings back.

 

[Dustin07]

Totally random thought but last night as my wife was making herself dinner and I was making a fire I was thinking about how easy fasting gets over time with a little practice. getting back into the monday fast routine was hard at first (discipline) but feels so natural and healthy now. like a good reset.

But the random thought I just had was how I suddenly think more about craft meals, like good meals, over grabbing just macros. I texted my wife this morning and told her I want to pull out the KJ and smoke something good this weekend lol.

 

[akboom87]

Totally random thought but last night as my wife was making herself dinner and I was making a fire I was thinking about how easy fasting gets over time with a little practice. getting back into the monday fast routine was hard at first (discipline) but feels so natural and healthy now. like a good reset.

But the random thought I just had was how I suddenly think more about craft meals, like good meals, over grabbing just macros. I texted my wife this morning and told her I want to pull out the KJ and smoke something good this weekend lol.

There is something to that I feel like. Nothing in my opinion is better than when you prepare something to put on the smoker, tending to it periodically. The wife crafting side dishes to pair up perfectly.

 

[Dustin07]

broke fast at 192.6
obviously a dehydrated low but right now I'm chasing lower lows and the monday fasting routine is treating me well. upper back pain 100% gone. left leg issue is much much better. going to attempt deads today with a back focusesed session and see how it goes.

There is something to that I feel like. Nothing in my opinion is better than when you prepare something to put on the smoker, tending to it periodically. The wife crafting side dishes to pair up perfectly.

I think when I fast, I become more in tune a bit with the food I am eating and want to "craft" more. whereas when I'm eating loosely I probably take all foods for granted. Does that make sense? Like if there are no rules and everything goes, including dive bar tater tots, then everything sorta loses its value. but when you reign it in and are smarter about what you allow, you get pickier and want the finer things.

 

[gphagan1]

broke fast at 192.6
obviously a dehydrated low but right now I'm chasing lower lows and the monday fasting routine is treating me well. upper back pain 100% gone. left leg issue is much much better. going to attempt deads today with a back focusesed session and see how it goes.



I think when I fast, I become more in tune a bit with the food I am eating and want to "craft" more. whereas when I'm eating loosely I probably take all foods for granted. Does that make sense? Like if there are no rules and everything goes, including dive bar tater tots, then everything sorta loses its value. but when you reign it in and are smarter about what you allow, you get pickier and want the finer things.

Totally agree with that last statement, and a good fast really seems to help clear the mind and bring in clearer focus, as well as the physical benefits.
Glad the back is feeling 100%.

 

[Dustin07]

Deads
10 x 135, 225
5 x 275
1 x 315 (easy peasy)

RDLs
3 x 10 x 135

BB rows - 1 set
20 x 135

Kroc rows
10 x 60, 70, 80

Pullups - bodyweight
3 x 10

Lat pull downs
2 x 15 x 130




Notes
Could feel it a bit in left leg, not in glute, but straight left side top IT Band area. Not painful, just could feel it. Sorta an easy rehab/test day with back focus.

very very winded today though. I did hit some Carnitine this morning which can do that to me and I'm extremely low carb since I broke my fast last night with meat, had meat for dinner with my wife, and a big pile of meat for breakfast. now about to have a meat salad.

 

[Hyde]

My last meal was 14oz shaved beef (they were on sale for $5/pack that size!) cooked in leftover bacon grease from this morning. Normally I use olive oil, but it definitely took the flavor up a level.

It really does look like a plate of meat salad, or like I robbed a Philly cheesesteak place

 

[Dustin07]

Bench
2 x 12 x 95
5 x 135
3 x 175
1 x 205, 225, 235, 245, 265

Comp/short pause
5 x 1 x 275

DB palms facing
10 x 70, 80, 90

Cable OH tri ext
3 x 20

CGBP - 2 AMRAPS
18 x 155, 135

(Holy triceps)



Notes: my long lost lifting buddy showed up so we kept bench a little lighter for him, which is why I had the weird progression today. 275 was a nice top point for me so he could hit 225 for triples.

 

[Dustin07]

my triceps after those amraps

 

[akboom87]

Bench
2 x 12 x 95
5 x 135
3 x 175
1 x 205, 225, 235, 245, 265

Comp/short pause
5 x 1 x 275

DB palms facing
10 x 70, 80, 90

Cable OH tri ext
3 x 20

CGBP - 2 AMRAPS
18 x 155, 135

(Holy triceps)



Notes: my long lost lifting buddy showed up so we kept bench a little lighter for him, which is why I had the weird progression today. 275 was a nice top point for me so he could hit 225 for triples.

Nice benching, triceps smoked

 

[Hyde]

Those palms facing DB really work man. Wish I could do them! Just too closegrip for my elbow now but man they hit the long head hard.

 

[SkRaw85]

my triceps after those amraps


View attachment 256309

Same bro, same

 

[Dustin07]

Those palms facing DB really work man. Wish I could do them! Just too closegrip for my elbow now but man they hit the long head hard.

I'm glad we ran the order of operations this way instead of CGBP amraps > Palms facing because I had enough gas in the tank to run a little heavier on the DB's. I could see this progressing up to 100lbs+ pretty fast if I stuck with it. left elbow had some crackle on the first set but it seemed to work out pretty fast. I Like that the palms facing gives me exagerated ROM in the bottom position, lets me blow up the triceps, and lets me move a bit more weight.

It felt like the overhead tricep extensions blew up the long head specifically, basically any portion of the tricep at the top towards the delts more, and by the time I got to the CGBP only the lateral and medial, the lower/smaller portion of the tricep was getting absolutely smoked.

I normally would run my accessories in the reverse order and not really notice this much tricep blow up so that was awesome. IDK if this is the proper order of operations going forward, or if the lesson learned here is simply to mix it up occasionally.

 

[Dustin07]

Bro sesh with the boy

Bench
15 x 95
15 x 95 reverse grip
3 x 135, 155
1 x 195, 215

3 board
3 x 225, 250, 265

Slingshot
1 x 285, 295, 305, 315

Raw
9 x 225

CGBP
20 x 135


Notes
Limited time, we grabbed tickets for the new predator movie

 

[akboom87]

Bro sesh with the boy

Bench
15 x 95
15 x 95 reverse grip
3 x 135, 155
1 x 195, 215

3 board
3 x 225, 250, 265

Slingshot
1 x 285, 295, 305, 315

Raw
9 x 225

CGBP
20 x 135


Notes
Limited time, we grabbed tickets for the new predator movie

Sounds like a blast!!

Did you end up smoking up anything this weekend?

 

[gphagan1]

Bro sesh with the boy

Bench
15 x 95
15 x 95 reverse grip
3 x 135, 155
1 x 195, 215

3 board
3 x 225, 250, 265

Slingshot
1 x 285, 295, 305, 315

Raw
9 x 225

CGBP
20 x 135


Notes
Limited time, we grabbed tickets for the new predator movie

You can’t beat a good bro sesh with your boy and a good movie. That Predator Badlands is one we want to see too. That one looks pretty good….of course me and my wife have always gone to see the Predator movies when they come out, since Arnold.
Most are usually pretty good.

 

[Dustin07]

Sounds like a blast!!

Did you end up smoking up anything this weekend?

dude, had a very busy redneck weekend on Saturday, lol.
Put a ton of work in on the chickens, new roof on the duck box, new roosts, new watering system, etc and wife and I did a lot of cleaning. broke down the brooder box we had and officially released 6 new hens into the flock for more eggs. Then yes sir, smoked up a rack of pork ribs, and perhaps a little shine....

You can’t beat a good bro sesh with your boy and a good movie. That Predator Badlands is one we want to see too. That one looks pretty good….of course me and my wife have always gone to see the Predator movies when they come out, since Arnold.
Most are usually pretty good.

I was shocked at how good it was. Being PG13 I wondered if it was going to "dumb it down" a bit but my boy and I watched all the Alien and Predator movies during the COVID shut down together, and have stayed on top of them ever since.

watching the movie I kept thinking "this is really brave of them" to incorporate humor into the Predator franchise, but it was GREAT!

 

[gphagan1]

dude, had a very busy redneck weekend on Saturday, lol.
Put a ton of work in on the chickens, new roof on the duck box, new roosts, new watering system, etc and wife and I did a lot of cleaning. broke down the brooder box we had and officially released 6 new hens into the flock for more eggs. Then yes sir, smoked up a rack of pork ribs, and perhaps a little shine....

View attachment 256391

View attachment 256392

View attachment 256393

View attachment 256394


I was shocked at how good it was. Being PG13 I wondered if it was going to "dumb it down" a bit but my boy and I watched all the Alien and Predator movies during the COVID shut down together, and have stayed on top of them ever since.

watching the movie I kept thinking "this is really brave of them" to incorporate humor into the Predator franchise, but it was GREAT!

The ribs looked great, and glad you got you a little Shine for the Winter. I was hoping it would be a good movie….now I know what my wife and I will see at the theater next.

 

[Dustin07]

The ribs looked great, and glad you got you a little Shine for the Winter.

should have enough to hold me over for a while although I share it a lot so who knows. I have a 6 gallon batch of a 4 grain bourbon receipe fermenting now and a 1 liter oak cask waiting to be filled so I can try my hand at aging when I run another batch

 

[gphagan1]

should have enough to hold me over for a while although I share it a lot so who knows. I have a 6 gallon batch of a 4 grain bourbon receipe fermenting now and a 1 liter oak cask waiting to be filled so I can try my hand at aging when I run another batch

Ha, best thing for a cold when you have it.

 

[Dustin07]

Fasted cardio

10 min row - 2250 meters
10 min stairs
20 min incline treadmill
Total = 40 min

Notes
Just some light cardio, running a normal Monday fast for 36-44 hrs.

 

[SkRaw85]

Best grow a beard like Popcorn Sutton!

 

[Dustin07]

Best grow a beard like Popcorn Sutton!

my $hit grows so fast would only take a month or two lol.
feds caught up to my great grandpa in @akboom87 's neck of the woods (SD) many many moons ago and told my great grandma they had a warrant for his arrest, she said no problem you'll find him about 6ft deep down the road to that there cemetery.

 

[akboom87]

dude, had a very busy redneck weekend on Saturday, lol.
Put a ton of work in on the chickens, new roof on the duck box, new roosts, new watering system, etc and wife and I did a lot of cleaning. broke down the brooder box we had and officially released 6 new hens into the flock for more eggs. Then yes sir, smoked up a rack of pork ribs, and perhaps a little shine....

View attachment 256391

View attachment 256392

View attachment 256393

View attachment 256394


I was shocked at how good it was. Being PG13 I wondered if it was going to "dumb it down" a bit but my boy and I watched all the Alien and Predator movies during the COVID shut down together, and have stayed on top of them ever since.

watching the movie I kept thinking "this is really brave of them" to incorporate humor into the Predator franchise, but it was GREAT!

Heck yeah!!! Now that a good ol time!

 

[Dustin07]

I swear this garbage only pops up when I'm fasting

 

[MrKleen73]

It is wild how anyone can make moonshine now, and at one point people were being chased down and shot for it.

 

[Dustin07]

It is wild how anyone can make moonshine now, and at one point people were being chased down and shot for it.

at one point it was the only thing on the dinner table that wasn't home grown this summer/fall so I had to rectify that. took 25lbs of apples from the family orchard and voila.

 

[Dustin07]

Fasted cardio
Row - 10 min -500m intervals
LISS Incline - 5 min
1/10th mile sprint intervals to 10mph
15 min.

Total 30 min


Notes
Sitting at 40hrs, will break fast for dinner around 44hrs fasted. So far left leg/glute/back seems much better.

 

[Dustin07]

Squats
5 x bar, 95, 135, 185, 225

Hack squats
2 x 10

Leg press
10 x +180, 300, 410, 500

Glute machine
2 x 15 per leg

Superset with calf ext
2 x 20

Adductor machine
20 x 70, 175, 205

Abductor machine
20 x 175, 175


Notes.
Testing the left glute/IT Band today. Felt pretty good, squats were 50/50. Those are just gonna take practice I think. Knees were very tight warming up.

 

[Dustin07]

oh broke fast last night with some thin sliced turkey that I smoked this weekend on some thin slices of bread my made which I reheated/toasted together on the cast iron to make a snack. so it wasn't carb free, but then wife and I had salmon and brussels for dinner so overall kept things pretty clean. today went back to normal eating routine of rice and meat for breakfast, salad and chicken for lunch with homemade salsa instead of dressing of course. breakfast meat of the week is that left over pork. I wasn't impressed when it came off the smoker but after sitting/resting a day or two man it's good.

 

[SkRaw85]

How’s the kiddo’s attitude towards lifting been going? Still on fire?

 

[Dustin07]

How’s the kiddo’s attitude towards lifting been going? Still on fire?

Still smashing PRs. I think he's disappointed that his squat has stalled but he takes accountability for it. Benched a PR at 245 the week after we did a bunch of paused work so he sees value there too, now lol

 

[Dustin07]

Round two:

Incline treadmill - 10 min

Wod
1 sled push (2plates)
3 hang power cleans 135lbs
(Went light to work back in)
10 min EMOTM
(Actual time was about 10:30 cause I fell behind on round 9. That was an awesome awakening)


Notes
Was looking over ten years of logs and realized one of the big differences between when I was shredded and now is that instead of doing 40min cardio LISS sessions I was doing 10-14 minute intense sessions.

I've steered away from them to avoid injuries but going to try to put more intense work into my routine where I can. It takes a little more beast mode to force yourself into a puke inducing 12 minutes when you're not in a box surrounded by ten great athletes and 4 girls in booty shorts with a stop watch and a score board.

Love it or hate it that's one thing OG Xfit did well for many. All you had to do was walk in cause once that clock 3, 2, 1, you just go without thinking about it.

 

[akboom87]

Round two:

Incline treadmill - 10 min

Wod
1 sled push (2plates)
3 hang power cleans 135lbs
(Went light to work back in)
10 min EMOTM
(Actual time was about 10:30 cause I fell behind on round 9. That was an awesome awakening)


Notes
Was looking over ten years of logs and realized one of the big differences between when I was shredded and now is that instead of doing 40min cardio LISS sessions I was doing 10-14 minute intense sessions.

I've steered away from them to avoid injuries but going to try to put more intense work into my routine where I can. It takes a little more beast mode to force yourself into a puke inducing 12 minutes when you're not in a box surrounded by ten great athletes and 4 girls in booty shorts with a stop watch and a score board.

Love it or hate it that's one thing OG Xfit did well for many. All you had to do was walk in cause once that clock 3, 2, 1, you just go without thinking about it.

You going to dive back into a cut?

 

[Dustin07]

You going to dive back into a cut?

I mean technically I never stopped, I just stopped being good at it and reinforced that you cant outtrain a bad diet lol. Spent Oct sorta spinning my wheels cause I wasn't strength focused but I wasn't dialed on the cut lol.

I'll tell you last night my knee was killing me. so I had this neck/back issue, then a week later the left glute popped, then last night the knee and I was like WTF, turn 43 and all the sudden everything breaks within a month

I actually feel pretty great today though. was flexing my quads in the shower (among other things) and noticed just massive development in areas that I hadn't really noticed before like the vastus medialis just popping like I had a sick muscle pump.

the bar remains the same, I'm not truly making progress until I can push under 189 ish but this is the hardest its ever been for me to get there.

I do feel like pecs are bigger after a few years of the bulk/cut cycle and when I finish a fast I notice a lot more difference between the gut/ab area and pecs so I see the potential in there.

 

[MrKleen73]

It is always nice when you notice new developments.

 

[Dustin07]

It is always nice when you notice new developments.

I have a unique ability to see the positive in my physique no matter what happens. Gain 20lbs? holy $hit my pecs and arms are huge, my bench is up! bench and squat goes down? wow I'm really leaning up, abs looking much better! This might be how dad bods are accidentally made, idk