Slicin' and Dicin'

[MrKleen73]

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

I tend to look for the sliver lining in everything myself. Positivity just makes for a happier life so that is a good thing.

 

[Dustin07]

Bench
2 x 15 x 95
2 x 135, 185, 205
1 x 225, 245, 265, 275 (paused)

AMRAP
205 x 12, 11

Incline
2 x 10 x 135
20 x 95

DB flies - low incline
15 x 30
12 x 45

H/S incline press
2 x 12 x 1 plate/side

Dips
2 x 10

Notes
All good in the hood. Buddy snapped a couple creeper shots lol.

Planning a WOD tonight.

 

[MrKleen73]

Looking good!

 

[Dustin07]

Looking good!

I had a girl tell me the other day I had big forearms, which isn't something I had ever heard or thought about. she was like how do you train your forearms to be so big? I was like IDK, I was single for a little while there.

 

[Dustin07]

I tend to look for the sliver lining in everything myself. Positivity just makes for a happier life so that is a good thing.

I think we guys tend to be a bit better about that generally. my wife can be smoking hot and then find something new to complain about lol. a grey hair, or triceps not being firm enough. and I'm like, dat ass tho babe.

 

[gphagan1]

I think we guys tend to be a bit better about that generally. my wife can be smoking hot and then find something new to complain about lol. a grey hair, or triceps not being firm enough. and I'm like, dat ass tho babe.

That is so true…. they notice every little negative with themselves, but with us they are our biggest fans.
Looking thick on that creeper shot by your buddy by the way.

 

[Dustin07]

That is so true…. they notice every little negative with themselves, but with us they are our biggest fans.
Looking thick on that creeper shot by your buddy by the way.

thanks dude, doing what I can! I'm happy my legs look like they might be able to support my torso again.

 

[akboom87]

Looking big man! Looks like a fun session!!

 

[Dustin07]

Warmup
10 Min Incline LISS

Tabata
20:10 / 4min ea /2 min rests
Double unders - 150reps
Pushups - 76reps
60lb Kettlebell swings - 55reps
95lb push press - 51


So that's like 16min work, 22 min tabata including the rests + LISS so 32 min for the night? No wonder I was shredded back then, this stuff is intense

My volume may not have been up to snuff but that was wild.

 

[Dustin07]

Laying on my back in bed last night like gyaaaattt

 

[GreenMachineX]

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.

View attachment 256444

 

[Dustin07]

View attachment 256471

I've seen this meme a million times and always thought man these guys over here waving the white flat of age trying to die young and today looking at it with fresh eyes and some perspective I'm like yeah that looks familiar.

knocked my wife's razor off the shelf onto the shower floor last night when I was rinsing off post gym and kinda looked at it way down there like how the fuk am I going to get way down there to pick that up?

 

[Hyde]

I've seen this meme a million times and always thought man these guys over here waving the white flat of age trying to die young and today looking at it with fresh eyes and some perspective I'm like yeah that looks familiar.

knocked my wife's razor off the shelf onto the shower floor last night when I was rinsing off post gym and kinda looked at it way down there like how the fuk am I going to get way down there to pick that up?

The best is when instead of bending down right away, you kick it a little, as if getting it into a better position would make it any closer - but really you’re just procrastinating from bending down

 

[Dustin07]

Deadlifts
10 x 135
3 x 185, 225
1 x 275, 315, 365
3 x 405
5 x 315

Cybex T bar rows
3 x 12 x +90lbs

Lat pull downs
3 x 12 x 130

Power clean and jerk
5 x 95, 115

WOD - EMOTM
5 x 135lb p. Clean + p jerk
6 rounds


Notes
I have no idea where that came from but pulls felt good so I went for it. After a high octane week it took everything I had to get in the door yet the session ended up solid.

Technically Grace is 30 x 135lb c&j for time so since I'm easing back in I figured a 6 minute EMOTM mixes up my time domains worked this week a little. For reference my PR time on that work out is like 2:11. It was 21 reps unbroken and 9 singles I think.


Despite an excess of shoulder work this week it seemed like a good deadlift/back finisher.

 

[gphagan1]

Deadlifts
10 x 135
3 x 185, 225
1 x 275, 315, 365
3 x 405
5 x 315

Cybex T bar rows
3 x 12 x +90lbs

Lat pull downs
3 x 12 x 130

Power clean and jerk
5 x 95, 115

WOD - EMOTM
5 x 135lb p. Clean + p jerk
6 rounds


Notes
I have no idea where that came from but pulls felt good so I went for it. After a high octane week it took everything I had to get in the door yet the session ended up solid.

Technically Grace is 30 x 135lb c&j for time so since I'm easing back in I figured a 6 minute EMOTM mixes up my time domains worked this week a little. For reference my PR time on that work out is like 2:11. It was 21 reps unbroken and 9 singles I think.


Despite an excess of shoulder work this week it seemed like a good deadlift/back finisher.
View attachment 256482

Good looking pulls…finishing with 405 x 3, looks like a good strong day.

 

[dapack]

Looking good, pretty big in that picture

 

[MrKleen73]

The best is when instead of bending down right away, you kick it a little, as if getting it into a better position would make it any closer - but really you’re just procrastinating from bending down

Haha, I will pick it up with my monkey toes first! No bending required!

 

[Dustin07]

Bench
10 x 95, 135, 175, 205

Treadmill
Run - 10 min
LISS - 10 min

DB bench
2 x 12 x 80



Notes
Feeling trashed today, just totally weird anxiety out of nowhere so went light on the bench then decided to try to sweat it out on the treadmill which seemed to help a lot.

Just got home and magically feel 10x better. Idk what it is. I'm sleeping more easily with the dark short cold days. I started throwing those more intense workouts in, and libido went insane. I haven't changed my supplements at all, no epiandro or anything but the wave of anxiety that hit me this weekend was how epi would occasionally post workout when I was mega dosing.

All of these things really seem to go hand in hand for me though like a cycle. Intense workouts + better sleep = stronger libido. Feeling more masculine and aggressive = occasional bouts of anxiety. So weird.

Looking back I guess it's something I've seen in my life here and there since childhood but probably only really recognized well enough to put a name on it in the last 8-10 years and now days see it very rarely like maybe once a year.

 

[akboom87]

Bench
10 x 95, 135, 175, 205

Treadmill
Run - 10 min
LISS - 10 min

DB bench
2 x 12 x 80



Notes
Feeling trashed today, just totally weird anxiety out of nowhere so went light on the bench then decided to try to sweat it out on the treadmill which seemed to help a lot.

Just got home and magically feel 10x better. Idk what it is. I'm sleeping more easily with the dark short cold days. I started throwing those more intense workouts in, and libido went insane. I haven't changed my supplements at all, no epiandro or anything but the wave of anxiety that hit me this weekend was how epi would occasionally post workout when I was mega dosing.

All of these things really seem to go hand in hand for me though like a cycle. Intense workouts + better sleep = stronger libido. Feeling more masculine and aggressive = occasional bouts of anxiety. So weird.

Looking back I guess it's something I've seen in my life here and there since childhood but probably only really recognized well enough to put a name on it in the last 8-10 years and now days see it very rarely like maybe once a year.

Hate to sound like the tin foil hat guy but the “northern light” ordeal seems to be a coincidence for a lot of people exhibiting similar symptoms. Could be just coincidence or maybe I’m loco

 

[Dustin07]

Hate to sound like the tin foil hat guy but the “northern light” ordeal seems to be a coincidence for a lot of people exhibiting similar symptoms. Could be just coincidence or maybe I’m loco

I know, I had severe ringing in the ears, pressure and crazy dreams this week and I kept thinking.... I don't feel sick... Why does it seem like I have a head cold? Then I stumbled over an article that described all that stuff with the solar storm lol. I was like hmmmm

My wife said the same stuff that she's had a lot of the same symptoms. Everyone i know says they've been having vivid dreams lately

 

[akboom87]

I know, I had severe ringing in the ears, pressure and crazy dreams this week and I kept thinking.... I don't feel sick... Why does it seem like I have a head cold? Then I stumbled over an article that described all that stuff with the solar storm lol. I was like hmmmm

My wife said the same stuff that she's had a lot of the same symptoms. Everyone i know says they've been having vivid dreams lately

Headaches are what get me when there are the solar storms I just get a dull annoying skull ache that usually lasts 2 days or so, definitely have had a lot of crazy dreams as well!

 

[gphagan1]

 

[MrKleen73]

Oh no, I think it might be too late for the aluminum hats!

 

[SkRaw85]

View attachment 256510

Nothing to see here, just 5G radiation and breathable aluminum nanoparticles.

 

[Dustin07]

broke the fast for ground turkey + rice breakfast today at 193lbs, 1lb lower than last week.
opted to break it for breakfast rather than dinner so I could feed up for an afternoon leg session and prioritize more lifting this week, schedule gets hairy towards the end of the week.

 

[Dustin07]

Deads
10 x 135, 185
3 x 5 x 225

BB rows
10 x 135, 155, 175
20 x 135

Kroc rows
12 x 65, 80, 80

SS with h/s shrugs
15 x +180, +230

Lat pull overs
3 x 15

SS face pulls
3 x 15

Lat pulldowns
2 x 15

Notes
Forgot I took my knee sleeves and flats out to wash/dry! So we called an audible and did some back work + light pulls.

Weight 193 this morning

 

[MrKleen73]

Next time call and audible and do deads without knee sleeves or shoes. I kid, i kid, nice session!

 

[Dustin07]

Next time call and audible and do deads without knee sleeves or shoes. I kid, i kid, nice session!

I'm just one of those who really really hates deadlifting or squatting without some support in the feet! I know that I am a bit of an outlier but I need just that tiny bit of something or my feet get really sore (like in the heels). and I don't like to go way too heavy in new shoes and trash them but honestly those things werne't on my mind as much as my pulling session last week. I've been keeping deads fairly light and I think thats really been good for my CNS so last week I walked in and pulled 405 for a triple (maybe only cause @GreenMachineX did, IDK) and it just seemed like right now from a maintainence stand point, getting ROM practice in with my normal leg work seems to be holding on OK. its not going to get me a PR any time soon but I'm still just trying to get down a few more lbs before I go chasing anything crazy lol

 

[Dustin07]

PM session

Warmup
10min incline LISS
Hang power cleans
5 x bar, 95, 115, 135
Double Unders x 15



WOD: (3...2...1....)

15 double unders
10 hang power cleans 135lb
5 burpees
10 RFT
Time:22:29

I wanted a 15+ min WOD but I still wanted to beat 20

Smoked. Either 5 cleans or 95 lbs would have been more appropriate


Notes
Wasn't sure if I had this in me but the sun came out and some bangers on the radio on my way. Then @MrKleen73 was texting me and I felt committed once I admitted my plan to him lol.

This was designed with intent.

DU for practice and HR
Cleans to compliment my pull day
Burpees to add a modality from last week
Overall time domain medium, not long but enough to struggle bus.


I might start just wearing neon spandex for these sessions, don't know, feeling cute.


Whitney hit just right on that land round.

 

[Dustin07]

This dude with an eye patch, Ray came over and introduced himself to me in the middle of my wod at about 11 min in my wod and to be honest I did not mind the interruption at all, I needed the breath. But he's like dude you over here clanging and banging serious weight and I just had to come check it out.

I made a new bro on this day. One eyed Ray from Tacoma.

 

[akboom87]

This dude with an eye patch, Ray came over and introduced himself to me in the middle of my wod at about 11 min in my wod and to be honest I did not mind the interruption at all, I needed the breath. But he's like dude you over here clanging and banging serious weight and I just had to come check it out.

I made a new bro on this day. One eyed Ray from Tacoma.

I laughed a little too hard reading this one eye Ray

 

[Hyde]

Your song choices sound like you were listening to BOB FM! This is a real radio station and you can stream them free anytime btw. Their slogan is “BOB plays everything.” And it’s basically all old hits from 80s-present.

 

[Dustin07]

woke up at 193 this morning which is a fed low as of recent weeks/month+ so not bad.

Your song choices sound like you were listening to BOB FM! This is a real radio station and you can stream them free anytime btw. Their slogan is “BOB plays everything.” And it’s basically all old hits from 80s-present.

dude I don't even know how my algo went down this road but I was like, sure lets give it a try

 

[Dustin07]

on a side note, my boy started wrestling this week. He hasn't been on the wrestling team since Jr High, (he's a junior this year) and I am dumbfounded by his bravery and eagerness to partake in what is, in my opinion, the absolute hardest high school sport, this late in his high school career. He rolls straight from waterpolo (now done) into wrestling, and will likely do shotput again in the spring if he doesn't attempt baseball. My assumption is that he will wrestle in the 215 class easily, his bench will go up, his squats will tie his old PR (375), and he will be shocked when he gets leaned up and starts to get cut.

it will be interesting to see when spring rolls around if he still prefers to be a powerlifter focused athlete who doesn't care about weight, or if wrestling encourages him to lean up further. He cut 10lbs on waterpolo (without trying) and while his squats were stuck, his bench went up 20lbs which I think is a direct connection to the swimming that he did every day for 2 hours.

he's like 224lbs now so he'll probably be 215 by next week
I told him 215 is probably his ideal wrestling class because its an easy cut that won't require too much in a short span, but honestly the kid could probably reach 198 by end of season and it wouldn't surprise me.

it WILL surprise him, how much heavier 405 feels on his back when he's 20-30lbs lighter though, lol.

I don't think I could ask for more than this. I still to this day think high school wrestling taught me more about hardwork than anything else I've ever experienced in life.

 

[Dustin07]

with all that said, baseball is still my favorite sport and I love football. I played all three, but I think wrestling practice was by far the most gruelling.

 

[MrKleen73]

PM session

Warmup
10min incline LISS
Hang power cleans
5 x bar, 95, 115, 135
Double Unders x 15



WOD: (3...2...1....)

15 double unders
10 hang power cleans 135lb
5 burpees
10 RFT
Time:22:29

I wanted a 15+ min WOD but I still wanted to beat 20

Smoked. Either 5 cleans or 95 lbs would have been more appropriate


Notes
Wasn't sure if I had this in me but the sun came out and some bangers on the radio on my way. Then @MrKleen73 was texting me and I felt committed once I admitted my plan to him lol.

This was designed with intent.

DU for practice and HR
Cleans to compliment my pull day
Burpees to add a modality from last week
Overall time domain medium, not long but enough to struggle bus.


I might start just wearing neon spandex for these sessions, don't know, feeling cute.


Whitney hit just right on that land round.
View attachment 256576View attachment 256577View attachment 256578

Yeah that little chat got me motivated into doing some HIIT myself.

This dude with an eye patch, Ray came over and introduced himself to me in the middle of my wod at about 11 min in my wod and to be honest I did not mind the interruption at all, I needed the breath. But he's like dude you over here clanging and banging serious weight and I just had to come check it out.

I made a new bro on this day. One eyed Ray from Tacoma.

One Eyed Ray from Tacoma!!! I love it. Sounds like something Theo Von would say. I love that dude, he is hilarious and insightful. That or my boy Chris Webby...

woke up at 193 this morning which is a fed low as of recent weeks/month+ so not bad.



dude I don't even know how my algo went down this road but I was like, sure lets give it a try

I now when you were kicking it off and sent me the Eddie Money song I thought, damn good song, but maybe not what I would have picked for an all out brutal WOD. Seeing the rest of the line up is just as entertaining.

Now Dirty Laundry, that one is right there. You needed some "I need a hero", or "When the Bullet hits the bone!" or maybe a little George Thorogood "Bad to the Bone"

 

[Dustin07]

Yeah that little chat got me motivated into doing some HIIT myself.

One Eyed Ray from Tacoma!!! I love it. Sounds like something Theo Von would say. I love that dude, he is hilarious and insightful. That or my boy Chris Webby...

I now when you were kicking it off and sent me the Eddie Money song I thought, damn good song, but maybe not what I would have picked for an all out brutal WOD. Seeing the rest of the line up is just as entertaining.

Now Dirty Laundry, that one is right there. You needed some "I need a hero", or "When the Bullet hits the bone!" or maybe a little George Thorogood "Bad to the Bone"

man I'm so eclectic, I pulled my history from youtube music and i can see where the train came off the rails. we haven't seen sun in a few days, we are in that grey period now here. but yesterday it cleared as I was entering tacoma, traffic was easy, the blazing sun was sending warmth through the windshield, and the Rolling Stones hit just right to shift my mood from "I dont' want to do this" to "lets see what we can accomplish today" and i just kept rolling with it haha.

normally I'd pick old school 90s rock or gangsta or something. I like my metal when working hard, but yesterday hit different. this play list sorta cracks me up though. ideal boomer dinner party vibes lol

 

[MrKleen73]

man I'm so eclectic, I pulled my history from youtube music and i can see where the train came off the rails. we haven't seen sun in a few days, we are in that grey period now here. but yesterday it cleared as I was entering tacoma, traffic was easy, the blazing sun was sending warmth through the windshield, and the Rolling Stones hit just right to shift my mood from "I dont' want to do this" to "lets see what we can accomplish today" and i just kept rolling with it haha.

normally I'd pick old school 90s rock or gangsta or something. I like my metal when working hard, but yesterday hit different. this play list sorta cracks me up though. ideal boomer dinner party vibes lol

View attachment 256588

BOOMER MY ASS!!! I sure would like to know when people decided all older people were Boomers. I see people online referring to Gen X as Boomers. Boomer doesn't mean old it means Baby Boomer IE the results from all the hardcore fugging when the WWII vets came home.

And this rant only to say... Hey Biatch, I am old enough already without you calling me a damn Boomer!!!!

That being said, what a great playlist!!!!

 

[Dustin07]

BOOMER MY ASS!!! I sure would like to know when people decided all older people were Boomers. I see people online referring to Gen X as Boomers. Boomer doesn't mean old it means Baby Boomer IE the results from all the hardcore fugging when the WWII vets came home.

And this rant only to say... Hey Biatch, I am old enough already without you calling me a damn Boomer!!!!

That being said, what a great playlist!!!!

lol my wife being gen x and me being xennial I will say I call her a boomer a lot when she does something like send a long informative text to the wrong person "oops I had a boomer moment"

I'm pretty sure boomer has replaced a generation and simply become a noun or a verb; "to boomer".

but a lot of the best music is the stuff I heard my dad (actual boomer) playing as a kid LOL. Plus the stones? i mean come on, that song came out in 1978 when my dad was like 15 or 16, perfect boomer music! haha

 

[Hyde]

Yeah my dad who just died at nearly 76 years old was a Boomer (born end of ‘49), and my Grandpa had shrapnel in his leg til the day he died from fighting Nazi ‘Krauts in WWII.

The youngest generations who popularize all the slang, Z & A, are just too lazy to be bothered to look up anything, despite having the most access to info ever right at their fingertips. The schoolteachers I know call it ‘learned helplessness’.

 

[Dustin07]

Squats -
10 x bar
5 x 95, 135, 185, 225, 245
3 x 275

Leg press
10 x +270, +380, +500

Glute machine
2 x 15 x 100lbs
(Normally I stop at 85lbs)

SS with calf machine
25 x 205, 250

Abductor machine
15 x 130, 160


Notes
Added 20 lbs to last weeks set of 5 "rehab" work. Felt crazy good, still a twinge in my left butt cheek but not at all while squatting.

275 was gonna be a fun single but was easy. Had 5-10 in me no problem.

 

[MrKleen73]

lol my wife being gen x and me being xennial I will say I call her a boomer a lot when she does something like send a long informative text to the wrong person "oops I had a boomer moment"

I'm pretty sure boomer has replaced a generation and simply become a noun or a verb; "to boomer".

but a lot of the best music is the stuff I heard my dad (actual boomer) playing as a kid LOL. Plus the stones? i mean come on, that song came out in 1978 when my dad was like 15 or 16, perfect boomer music! haha

Well, I don't Boomer, I am just X-tra, X-citing, and sometimes inXcusable... I can BOOM, but I am no boomer.

 

[Dustin07]

The youngest generations who popularize all the slang, Z & A, are just too lazy to be bothered to look up anything, despite having the most access to info ever right at their fingertips. The schoolteachers I know call it ‘learned helplessness’.

pretty sus bro, no cap. if you want rizz can't 6 7.

 

[Dustin07]

Well, I don't Boomer, I am just X-tra, X-citing, and sometimes inXcusable... I can BOOM, but I am no boomer.

I did a podcast with a bunch of gen x friends and told them I was a xennial, they were like wtf is that. I said its the oregon trail gen, between millennial and gen x. they said you just made that up cause you don't want to be called a millennial, LOL

 

[MrKleen73]

pretty sus bro, no cap. if you want rizz can't 6 7.

What the fuq did you just say????

I actually know all of it but the 6 7.

 

[MrKleen73]

I did a podcast with a bunch of gen x friends and told them I was a xennial, they were like wtf is that. I said its the oregon trail gen, between millennial and gen x. they said you just made that up cause you don't want to be called a millennial, LOL

View attachment 256678

Also known as an Elder Millennial!

 

[Dustin07]

I actually know all of it but the 6 7.

I just got exposed to that one this week

 

[MrKleen73]

I just got exposed to that one this week

View attachment 256679

So, I still don't know what it means. I was watching some videos where young people were caling older people that or saying it around them and then the people getting pissed when they found out what it meant but they never said what it actually meant. Sounds like even the guy who made it popular didn't assign it a meaning?

 

[Dustin07]

So, I still don't know what it means. I was watching some videos where young people were caling older people that or saying it around them and then the people getting pissed when they found out what it meant but they never said what it actually meant. Sounds like even the guy who made it popular didn't assign it a meaning?

LOL I think that is the point, it doesn't have a meaning and is used to fill space and piss off people who are trying to figure out what it means

 

[Dustin07]

I'm back. Hungry before this session and man all the restaurants outside the gym smelled good.


Warmup
12 min incline LISS

WOD
EMOTM
Sled push 2 plates down & back
Max reps goblet squat 35lb
8 minutes / 82 reps.

(Maintained 10 squats a round then 12 to finish)


Notes
What is it with me and shoe drama. Yesterday forgot my flats today forgot my new runners so did this WOD in my flats. Not really a big deal but a little slick on turf with sleds.

Kept this WOD a little lighter and shorter at the 8min domain intentionally hoping to increase intensity. Plus it's a specific timeframe I haven't used yet. EMOTM is still basically a tool for my own accountability. 35lb is what was available.


Glad I stayed light