Slicin' and Dicin'

[Dustin07]

Warmup
Bike - 20min

MTS leg ext
3 x 20

Prone leg curls
3 x 15

Standing calf ext
3 x 20

Walking lunges
20 x BW, +30, +45
(KBs in globet position)

Rocking ankle prison grabs
Couple sets

Air squats
Sets of 20

All kinds of mobility, banded, stretching work etc.

Finisher
Incline LISS - 20min

Only time for one session today so focused on lower and knee ROM.

Weight 191 this morning

Didn't know what to call it. I laid on my back and tried to pull my ankles as tight as possible to get my heels to touch my butt since that's the part of my knee mobility killing me. I think I improved flexibility there a bit.

 

[akboom87]

Really digging the sessions!

 

[Dustin07]

Really digging the sessions!

I'm giving her the ol college try! Tomorrow should be a fun shoulder focus in the morning and an evening cardio blast + sauna.

I was sweating soup forcing myself into stretching and trying to improve knee ROM today but I think it was an important time spent on mobility that I don't normally do so win win

 

[gphagan1]

I’m gonna give my Superbowl prediction.

Seahawks - 24
Patriots - 17

 

[Dustin07]

I’m gonna give my Superbowl prediction.

Seahawks - 24
Patriots - 17

This is gonna sound nuts but my wife and I bailed on two superbowl party invites so we could chill at home and watch the game lol. so i'm really looking forward to sunday, probably a chill food prep day, then start up a fire and watch the game

 

[gphagan1]

This is gonna sound nuts but my wife and I bailed on two superbowl party invites so we could chill at home and watch the game lol. so i'm really looking forward to sunday, probably a chill food prep day, then start up a fire and watch the game

Yeah, we’re picking up wings from Taco Mac and picking up a vegetable tray and going to my son’s house.

 

[Dustin07]

Warmup
Bike - 22 min

OHP
10 x bar, 95
3 x 115, 135, 145
3 x 3 x 155
10 x 115

Seated DB laterals
15 x 20, 25, 30

Forward db laterals
3 x 10 x 30

SS with standing DB laterals
3 x 10 x 30

Barbell high pulls
3 x 15 x 75

SS with EZ bar curls
3 x 10 x 60 slow/TUT
(I was wearing a tank top)

DB curls
10 x 40

• 10 x 30 dropset
• 10 x 25 2nd dropset

(Run the rack attempt lol)

Finisher
Incline LISS - 20min

Notes
Morning weight was a Friday low of 192.00

Wanted a two a day but looks like we might be moving the business this year so a little hectic at work, looking at new buildings etc.

Definitely feeling some fatigue from a good hard week and pretty low carb. I expected to wake up noticeably higher because last night I made dinner for the wife which included some pre marinaded boneless chicken thighs. There's the extra sodium, fat, and the fact that I cooked 2lbs worth and had basically zero leftovers

Small headache today, maybe a little low carb / carb flu type symptom. Bout time to reload.

But I figure if I'm gonna splurge let's do it on meat, lol.

I'm really thinking TGIF, ready to chill with the wife and most likely catch my boys last wrestling tourney of the year tomorrow.

My left upper arm looks bigger than my right now, which is weird but whatever it's still sexy.

 

[Dustin07]

Warmup
Incline LISS - 30 min

Tri cable pushdowns
30 x 35
2 x 20 x 50

DB curls
10 x 32.5, 37.5, 40

Barbell curls
3 x 10 x 60

Hammer curls
2 x 10 x 45
+ 12 x 37.5 dropset

Single arm cable tri pull downs
2 x 20


Notes
Little vanity pump day

Boy has state qualifiers today and it's 6 minutes from the gym so caught a match, dropped into the gym, back to the school for match #2 . Once wrestling is done I'm basically free to be a lazy ass homebody for the next 36-48hrs

Will "probably" take a legit rest day tomorrow unless wife gets a bug up her butt and wants to go lift together before the game.

Our date nights have been crazy clean. Not tots, no bread really. Salads made by someone else with light to zero dressing. Not drinking through the week, having one or two on a date night. All the small stuff is adding up.

Weight was 193 this morning. Pretty dang good for a Saturday. I'm guessing with my normal Monday fast I could see a dehydrated 189 next week. Goal for Friday is likely a more conservative 191.

 

[Dustin07]

It's like the Superbowl, except you're on a cut

 

[akboom87]

It's like the Superbowl, except you're on a cut



View attachment 258488

Need some pickles!

 

[gphagan1]

Congratulations to your Seahawks.
That Defense should be the MVP, absolutely dominating.

 

[Dustin07]

Congratulations to your Seahawks.
That Defense should be the MVP, absolutely dominating.

I thought Myers was gonna be the only one to score this game

 

[gphagan1]

I thought Myers was gonna be the only one to score this game

Yeah I thought he might could get the MVP because he broke the Superbowl record for most points by a kicker, but Walker deserved it.

 

[Hyde]

Congratulations to your Seahawks.
That Defense should be the MVP, absolutely dominating.

Yeah when their defense also became the offense after that sack, that touchdown was epic

 

[Dustin07]

watching linemen run for a moment there felt a little like someone put the game in slow mo or their cleats were stuck in mollasses lol. awesome game though. we had a big group text going and in Q4 I was like oh look, now everyone is out here playing football! <maybe Vegas made a phonecall, idk lol>

 

[Dustin07]

Fasted cardio day

Morning
Incline LISS - 30 min

Afternoon
Bike - 20 min
Incline LISS - 30 min

Total: 80 min

 

[Dustin07]

New low unlocked, breaking fast.

 

[akboom87]

New low unlocked, breaking fast.

View attachment 258527

Nice work!

 

[Dustin07]

Broke the fast with hard boiled eggs, then dove into the leftover chicken and steak kabobs from my wifes "healthier" superbowl fixin's. we killed the veggie platter and last of her guacamole. so generally speaking, it was a very protein and fiber rich dinner to break the fast with. woke up at 191 about on the dot which is a fantastic fed morning weight on this cut.

Next week I go on my annual boys trip with my son Tuesday night, so I'm contemplating extending my monday fast a little bit so we can let loose in Arizona. one of our traditions is to sample guac from a handful of different places and decide who makes the best, lol.

 

[Hyde]

Nice progress sir When in doubt, extend the fast if weightloss is the goal.

 

[Dustin07]

Bench
20 x bar, 95
10 x 135
3 x 165, 195, 225, 245, 265
9 x 225

Low incline DB
15 x 55
10 x 70, 80

Flat DB
15 x 70
20 x 60 (forearms scorched )

Low incline DB flies
2 x 15 x 32.5

H/S declines
15 x 140, 180
10 x 230
30 x 90

(Glad you guys brought these up, def adds a new stimulus. It's not deep, but it's something different I can tell just can't articulate )





Notes
191 this morning.
Strength seems to be holding better than I would have expected tbh.

I'd like to maybe run another 6 week CUBE but I'm not sure if it's better to refeed Saturday night (Valentine's day, gonna happen anyways) test a theoretical max on Sunday to work from and start, or wait till the cut is over and work back up with a more controlled caloric plan.

Actually finishing the cut is probably the answer. Sitting here between sets thinking about how diminishing strength the last few cuts led to caloric surpluses before big sessions which led to an end to the cuts.

This one is riding well still and I should keep the process moving while the fire is stoked.

 

[Dustin07]

So my boys last wrestling tourney was last Saturday. This week he's back to normal and texts me this while I'm at the gym today. Think he's happy to be back to focusing on PL?

 

[Hyde]

Focus on the cut; don’t run a Predator wave. Once you hit your goal bodyfat, just switching to maintenance intake will greatly increase the safety and progress you’ll see on that. It’s a very aggressive program and I’d never consider it in a cut.

 

[Dustin07]

Focus on the cut; don’t run a Predator wave. Once you hit your goal bodyfat, just switching to maintenance intake will greatly increase the safety and progress you’ll see on that. It’s a very aggressive program and I’d never consider it in a cut.

You're right. See one goal through before adjusting. Whatever I'm doing now is holding strength better than expected. Stay the course!

 

[gphagan1]

Bench
20 x bar, 95
10 x 135
3 x 165, 195, 225, 245, 265
9 x 225

Low incline DB
15 x 55
10 x 70, 80

Flat DB
15 x 70
20 x 60 (forearms scorched

)

Low incline DB flies
2 x 15 x 32.5

H/S declines
15 x 140, 180
10 x 230
30 x 90

(Glad you guys brought these up, def adds a new stimulus. It's not deep, but it's something different I can tell just can't articulate )





Notes
191 this morning.
Strength seems to be holding better than I would have expected tbh.

I'd like to maybe run another 6 week CUBE but I'm not sure if it's better to refeed Saturday night (Valentine's day, gonna happen anyways) test a theoretical max on Sunday to work from and start, or wait till the cut is over and work back up with a more controlled caloric plan.

Actually finishing the cut is probably the answer. Sitting here between sets thinking about how diminishing strength the last few cuts led to caloric surpluses before big sessions which led to an end to the cuts.

This one is riding well still and I should keep the process moving while the fire is stoked. View attachment 258535

That’s a really good chest day…..looks like you hit the whole chest with that one.

 

[dapack]

Nice drop in weight while keeping numbers high.

 

[Dustin07]

That’s a really good chest day…..looks like you hit the whole chest with that one.

yessir that was the goal, I thought I'd have time to do tricep work in the evening and even though I forgot to log it I did get an evening session in but no lifting.

cardio
incline liss - 25 minutes

since my evening session was limited I ran the LISS at a 12 grade for much of it to get more out of it than normal, then finished off with 10 minutes in the sauna. been really enjoying the occaasional post-cardio sauana lately. my body has adjusted like crazy and starts dripping sweat far sooner now.

Nice drop in weight while keeping numbers high.

something is really clicking finally! woke up at 190.8 this morning, I'm sorta shocked how fast its dropping, I must have found a good groove with my current routine...

 

[Dustin07]

Morning session

Incline LISS
40 min


Evening should allow a decent time slot for back work tonight before dinner.

 

[Dustin07]

Round 2

Warmup
Incline LISS - 20min

Deads
10 x 135
3 x 185, 225, 265, 305, 345

RDLs
8 x 225, 245

BB rows
2 x 15 x 135

Seated cable rows
15 x 100, 130

Life fitness pulldown
2 x 12 x 130

H/S low row
2 x 15 x 140

No time for finisher cardio so capping it at 60min today. Should be more than enough.

Notes
Family dinner back on schedule since my boys wrestling is done. Mom said broccoli and beef, I'm guessing that means like a stroganoff type deal so expecting a sodium bump lol.

Actually I'm quite depleted, I can tell by those deads and my limp arms, lol. Need some sodium and maybe a 1 day carb up.

Those deads are the first time in this cut that I felt smol. But sitting on the cable rows the mirror looked ok

Cuts going good though. Weight belt is easily on third hole. Will be interesting to see hole #4.

 

[gphagan1]

Round 2

Warmup
Incline LISS - 20min

Deads
10 x 135
3 x 185, 225, 265, 305, 345

RDLs
8 x 225, 245

BB rows
2 x 15 x 135

Seated cable rows
15 x 100, 130

Life fitness pulldown
2 x 12 x 130

H/S low row
2 x 15 x 140

No time for finisher cardio so capping it at 60min today. Should be more than enough.

Notes
Family dinner back on schedule since my boys wrestling is done. Mom said broccoli and beef, I'm guessing that means like a stroganoff type deal so expecting a sodium bump lol.

Actually I'm quite depleted, I can tell by those deads and my limp arms, lol. Need some sodium and maybe a 1 day carb up.

Those deads are the first time in this cut that I felt smol. But sitting on the cable rows the mirror looked ok

Cuts going good though. Weight belt is easily on third hole. Will be interesting to see hole #4.

You’re still putting up good numbers while you’re cutting weight, so that’s a good sign that muscle is hanging on.

 

[Segansational]

Focus on the cut; don’t run a Predator wave. Once you hit your goal bodyfat, just switching to maintenance intake will greatly increase the safety and progress you’ll see on that. It’s a very aggressive program and I’d never consider it in a cut.

no time to be testing maxes while cutting down and with lower fuel intake.

 

[HokiePride]

Round 2

Warmup
Incline LISS - 20min

Deads
10 x 135
3 x 185, 225, 265, 305, 345

RDLs
8 x 225, 245

BB rows
2 x 15 x 135

Seated cable rows
15 x 100, 130

Life fitness pulldown
2 x 12 x 130

H/S low row
2 x 15 x 140

No time for finisher cardio so capping it at 60min today. Should be more than enough.

Notes
Family dinner back on schedule since my boys wrestling is done. Mom said broccoli and beef, I'm guessing that means like a stroganoff type deal so expecting a sodium bump lol.

Actually I'm quite depleted, I can tell by those deads and my limp arms, lol. Need some sodium and maybe a 1 day carb up.

Those deads are the first time in this cut that I felt smol. But sitting on the cable rows the mirror looked ok

Cuts going good though. Weight belt is easily on third hole. Will be interesting to see hole #4.

Great work!

 

[Dustin07]

You’re still putting up good numbers while you’re cutting weight, so that’s a good sign that muscle is hanging on.

no time to be testing maxes while cutting down and with lower fuel intake.

Great work!

Thanks guys,
yeah definitely very depleted. I had a modest dinner at moms last night. I'm not really sure what you call it, it's a brocoli beef combo she makes, sorta like bulgogi with that sweet sauce poured over white rice. When I got home I popped some more hard boiled eggs as well before bed. woke up at about +3lbs which I think sorta highlights how depleted I am most likely both in glyco and sodium because I definitely didn't eat until I stomach was swollen or anything lol. Still, the cut is going good. motivation on the cut side is still high, I'm actually enjoying the easy cardio. Knee is still an issue, and I have that short vacation next week so I'm just going to stay the course and keep on keepin' on!

All in all the idea that you probably need to drop 10 more pounds than you think, still rings true. when I started this cut 189 seemed like a decent marker, then 185 became the new goal. Now I could see myself pushing down to 180 by May possibly. that would be a crazy low though.

 

[Dustin07]

Been taking knee research a step further.

everything I read up seems to point towards the biceps femoris, and that my current approach to rehab and self PT is correct but to maybe just expect more time. generally speaking, I'm largely pain free but require a bit more warm up than usually for squats, lunges, bulgarians. the only time it flares up is when I take a knee to the ground to bend over or work on something low. walking, stairs, bike, in and out of car, etc are non issues. so I still have work to do here to be a fully functional human.

I just felt its been long enough that I needed to do more research and digging and figure out what my expectations should be for full recovery. I have done some running etc so I feel like I've regained 90% of my needs, that last 10% seems to be the hardest to fix.

 

[Hyde]

Thanks guys,
yeah definitely very depleted. I had a modest dinner at moms last night. I'm not really sure what you call it, it's a brocoli beef combo she makes, sorta like bulgogi with that sweet sauce poured over white rice. When I got home I popped some more hard boiled eggs as well before bed. woke up at about +3lbs which I think sorta highlights how depleted I am most likely both in glyco and sodium because I definitely didn't eat until I stomach was swollen or anything lol. Still, the cut is going good. motivation on the cut side is still high, I'm actually enjoying the easy cardio. Knee is still an issue, and I have that short vacation next week so I'm just going to stay the course and keep on keepin' on!

All in all the idea that you probably need to drop 10 more pounds than you think, still rings true. when I started this cut 189 seemed like a decent marker, then 185 became the new goal. Now I could see myself pushing down to 180 by May possibly. that would be a crazy low though.

Sometimes I wonder what kind of detail I’d have at 199lbs. At 223, I didn’t have abs, but the outline was very strong and overall waist was much more trim, lots of vascularity, etc. I would say I looked in shape, so to speak. So dropping down to 200, I’d think I could really be 12-15% bf. I suspect I’m 25-30% currently at 250-255.

I know you pay a lot of attention to the scale, but just wanted to encourage you to eat more sodium, even though it will hold the scale a couple lbs higher. It will keep you safer, have more energy & pump, and you can peel it right back off later for a weighin or photo or beach day when needed. It will only fudge your numbers once, so to speak.

 

[Dustin07]

I know you pay a lot of attention to the scale, but just wanted to encourage you to eat more sodium, even though it will hold the scale a couple lbs higher. It will keep you safer, have more energy & pump, and you can peel it right back off later for a weighin or photo or beach day when needed. It will only fudge your numbers once, so to speak.

totally agree with you. the scale is a short term micro/acute measuring tool. the lifting belt is the better long term measuring tool, tbh. One can be manipulated for instant gratification, and the other one is the actual proof in the pudding. on the daily/weekly timeframe I'm able to see what the scale does and get micro wins frequently whereas the lifting belt being down a full 1"+ over the same time period is slower, but better evidence. I'll probably see small improvements on the scale for another 6 weeks before I see the next notch in the belt.

Like I know my monday night or tuesday morning weight is fictitious being that I'm likely a bit dehyrated with no food in the gut, doing all cardio on my fasted mondays. but if this monday night's 'fake' weight is a little lower than last mondays 'fake' weight, then its progress. as far as scale standards go, Fridays, after a week of fed effort, and Monday mornings, after a weekend of exposure to potential nutritional weaknesses are the most telling of my progress (or lack) lol.

 

[Dustin07]

Only other thing of note in that regard is that I have noticed that my gut feels more trim with my clothes on. I noticed a greater difference from how far my pecks stick out compared to my stomach this week. things just feel "tighter" in that way which is a pretty good feeling. that said, this is also the first week where my arms at times felt a bit deflated lol.

Sometimes I wonder what kind of detail I’d have at 199lbs. At 223, I didn’t have abs, but the outline was very strong and overall waist was much more trim, lots of vascularity, etc. I would say I looked in shape, so to speak. So dropping down to 200, I’d think I could really be 12-15% bf. I suspect I’m 25-30% currently at 250-255.

I would think that wherever I land, you would likely be at minimum 10lbs heavier if not 15+ at the same bodyfat considering we are near the same height and age but you have more years of bulking and more rigorous enhancement. Like Kleen came in at least 20lbs heavier than where I'd be at that BF when he was stage read and he's I think an inch or 1.5 shorter than me. it's a big difference. its one of the reasons I'm really curious to see how small I am when I am leaner and if I can be content there or if I go back into a bulk or at least moderate bulk cycle.

I have been able to maintain some essence of ab outline all the way up to 207, and at least can manipulate a flex, pose, lighting, or distance from the mirror enough to make myself think I look good, but like we always say... whatever a person thinks they need, I probably need 10 more lbs lol.

 

[Dustin07]

I know you pay a lot of attention to the scale, but just wanted to encourage you to eat more sodium, even though it will hold the scale a couple lbs higher. It will keep you safer, have more energy & pump, and you can peel it right back off later for a weighin or photo or beach day when needed. It will only fudge your numbers once, so to speak.

sorry one last thought. I have been slamming bags of pretzels preWO some days as an experiement to grab more carbs and salts with no negatives so I'll probably keep doing that and increase it a bit. (or some other variation of carb/salt) right now the lions share of my carbs are my breakfast which works fine if I am able to get a morning lift in but are essentially useless to me by an evening session.

 

[Dustin07]

Morning cardio
Incline LISS - 45 min

 

[Dustin07]

Evening sesh

Warmup
Bike - 10 min

Adductor machine
20 x 70, 100
10 x 145

Hack squats
2 x 10 x 90

Leg press
10 x 180, 270

Squats
3 x 135, 185
1 x 225, 265, 295, 305
3 x 245

Paused - high bar
2 x 5 x 135 A2G

Leg ext
10 x 85, 115, 145

Finisher
Incline LISS - 20min



Notes
Was feeling it tonight on my way to the gym so tried to be smart with my warmup and have some good gas for squats. Hack squats definitely tested the knee. This might be the solution for now, trying to get a couple decent reps in and finding volume elsewhere. Not sure I can do much volume in good form right now on the barbell. Right leg wants to stand taller and nurse the knee still. (But I'm open to ideas)

I also noticed my left toe defaults at least a half inch back from my right toe. So I got all kinds a **** going on

My boy told me when he squatted 365 this week in his big return to PL he only had time for three reps. I was like, what? You hit it for a triple? No, I hit 225 for a single, 315 for a single, 365 for a single.

I was like wtf. Little $hit. Kid better be over 405 by June.

@akboom87 outlaw country is at a peak I've never seen before, my playlist has been straight

 

[akboom87]

Evening sesh

Warmup
Bike - 10 min

Adductor machine
20 x 70, 100
10 x 145

Hack squats
2 x 10 x 90

Leg press
10 x 180, 270

Squats
3 x 135, 185
1 x 225, 265, 295, 305
3 x 245

Paused - high bar
2 x 5 x 135 A2G

Leg ext
10 x 85, 115, 145

Finisher
Incline LISS - 20min



Notes
Was feeling it tonight on my way to the gym so tried to be smart with my warmup and have some good gas for squats. Hack squats definitely tested the knee. This might be the solution for now, trying to get a couple decent reps in and finding volume elsewhere. Not sure I can do much volume in good form right now on the barbell. Right leg wants to stand taller and nurse the knee still. (But I'm open to ideas)

I also noticed my left toe defaults at least a half inch back from my right toe. So I got all kinds a **** going on

My boy told me when he squatted 365 this week in his big return to PL he only had time for three reps. I was like, what? You hit it for a triple? No, I hit 225 for a single, 315 for a single, 365 for a single.

I was like wtf. Little $hit. Kid better be over 405 by June.

@akboom87 outlaw country is at a peak I've never seen before, my playlist has been straight

View attachment 258598

Kid has some good squat numbers!

Oh yeah outlaw country/rock is on fire right now a lot of new and upcoming with some great stuff!

You doing Spotify?

 

[Dustin07]

I can't make pictures look good like some of y'all but my ribeye was fire last night. Tues/Thurs I'm the cook since my wife has late gym classes so I carved the "choice" parts of 2 ribeyes (the parts my wife would eat) and diced them up small, then cast-iron the chunks with achiote seasoning, salt, pepper, butter to make some up taco boats. I broiled sweet potatoe slices, small potoate wedges, and brussel sprouts for the side. The remaining parts of ribeye I tossed in a pan and threw in the oven to cook as my "spare" meats for snacks this weekend haha.

I did not under eat and I definitely got my sodium. weight 192 this morning which is actually just a little bit higher than last Friday.

this is drool worthy though. the pic doesn't say it, but damn... so good. just a little salt and pepper and avocado oil:

You doing Spotify?

I do spotify for all my podcasts but I keep a paid membership on youtube music for the music side of life. I actually use youtubeTV as well for all that stuff. Cut the cable a long time ago and never went back.

 

[Hyde]

Looks delicious

 

[gphagan1]

I can't make pictures look good like some of y'all but my ribeye was fire last night. Tues/Thurs I'm the cook since my wife has late gym classes so I carved the "choice" parts of 2 ribeyes (the parts my wife would eat) and diced them up small, then cast-iron the chunks with achiote seasoning, salt, pepper, butter to make some up taco boats. I broiled sweet potatoe slices, small potoate wedges, and brussel sprouts for the side. The remaining parts of ribeye I tossed in a pan and threw in the oven to cook as my "spare" meats for snacks this weekend haha.

I did not under eat and I definitely got my sodium. weight 192 this morning which is actually just a little bit higher than last Friday.

View attachment 258606

this is drool worthy though. the pic doesn't say it, but damn... so good. just a little salt and pepper and avocado oil:


View attachment 258607



I do spotify for all my podcasts but I keep a paid membership on youtube music for the music side of life. I actually use youtubeTV as well for all that stuff. Cut the cable a long time ago and never went back.

Looks good to me…..that’s my kind of meal.

 

[MrKleen73]

Wow, this is the stuff that really gets my blood boiling. Those are large, well-known and resourced brands. We're all out here trying to get our protein, improve our health. And meanwhile potentially poisoning ourselves with heavy metals! Shame on those companies for not doing better testing.

I mean, Quest, Isopure, Vega? Sheesh... makes me want to quit supplementation. I worry heavily about this with omegas too.

My big question before getting myself freaked out over this, is how much is actually in the products. If these are the worst of the medically acceptable / FDA approved level offenders then what are we even talking about here other than fear mongering.

As an example the big lawsuit against Quaker Oatmeal that got everyone up in arms over it which was a huge nothing burger. Yes they found it in the product, and the lawsuit was not over it being there in unsafe levels, just that it was there at all when it was supposed to be 100% natural but everyone ran with it being an evil empire that didn't care about peoples health. They took it off the shelves for about a year or so, now it is back, and back to being the number one brand of oats.

Nice work on the Decline machine…..glad you found it. I actually like the way both the incline and decline hit. They seem to target exactly where I’m wanting it. We have a Cybex tri ext machine that is similar to that Matrix. It does seem to hit a little different, but I like it at the end sometimes, nice and slow to get a good feel.

My favorite Hammer Strength Chest Press was the Wide Chest Press, I am not sure if many people ever got to use one, but it was by far the best pec stimulation I got from any machine ever!!!! It basically felt like a cross between a chest press and a cable cross over. So it went from this massive chest spreading stretch to where your hands and elbows were out in front of you inside shoulder width. It felt like it went from ripping you apart to the tightest and strongest contraction you can imagine. I have only ever seen it at 2 gyms, and that was when Hammer Strength first became big. They may still make them but typically people only buy the regular, incline and decline. This one had a slight decline movement but the extreme width and it tracking inward allow for far more ROM than a decline, and for more upper pec activation as well somehow. You had to squeeze with every fiber of your being to lock out a good press. I used to load it up then slide my happy ass down the bench with my arms locked to get into it with the heavy weights. If I could only have one machine for pecs that would be it. Hands down.

 

[Dustin07]

My big question before getting myself freaked out over this, is how much is actually in the products. If these are the worst of the medically acceptable / FDA approved level offenders then what are we even talking about here other than fear mongering.

I agree with this but I'm also in the camp of if we know there's a little bad in something, there's nothing wrong with trying to remove it. Glyphosates and gluten/wheat issues are one of the controversial topics that lead me to think this because so many people are "gluten intolerant" but what we are learning is it may not be the gluten, but actually the glyphosates in their grains etc.

So it went from this massive chest spreading stretch to where your hands and elbows were out in front of you inside shoulder width. It felt like it went from ripping you apart to the tightest and strongest contraction you can imagine.

You know I can't picture that exact machine by name in my head but I definitely understand what you're saying by the impact, I have been getting that from the h/s machines I've been using. The decline has a great squeeze in the end of the ROM and I've really liked throwing it in, but it lacks a certain depth, like I feel the end of the titty squeeze good, but at no point in the rom do I feel it a full 1+ inches thick into the muscle tissue like I do with some other movements. those grips are so long as well, like 12" or more? I am always playing around with a very narrow to very wide grip trying to find the happy medium spot that allows the most rom and impact with the least pressure in the "bad places" of the shoulder. like sometimes you can just tell when the rom isn't correct/natural.

 

[Dustin07]

btw good to hear from you @MrKleen73 !!

 

[Dustin07]

Cardio day

Stairs
10 min

Bike
20 min

Incline LISS
30 min

Total: 60min

Notes
Weird post wrestling season Friday schedule, gotta pick up my boy early today with only time for one session and I've nailed everything I wanted to this week so opted for cardio and basically to reset the week Sunday with a long awaited bro sesh with my boy.

As I mentioned, 192 today post Mom's dinner Weds and ribeye lettuce boats last night which leaves me a titch higher than last Friday but likely it's a combo of under hydrated last Friday and over or back to healthy levels today. Now if I'm 192 next Friday, ah crap I won't even know lol

Vacation is next Tuesday night - Saturday. So I might be running a 48hr+ fast next Monday so I can let loose in Arizona next week with the boy

 

[Dustin07]

Chilly today

 

[Dustin07]

Sunday bro sesh

Bench
20 x 95
10 x 135
6 x 175
1 x 205, 235, 255, 275, 290

Slingshot
1 x 305, 315

Raw
3 x 265
9 x 225
8 x 225
5 x 225
30 x 135

Incline
10 x 135
5 x 155
3 x 175
10 x 135



Notes
First lifting session with my boy since like Oct/Nov wrestling started. Wasn't really 1RM testing, just going with the flow and enjoying the bro sesh. Now he had a date so we wrapped up a bit earlier so he could hit the showers

Bro put up 235 raw, 265 slingshot, 135 for 15 and hung with me on all the incline stuff. His return to PL is starting off strong

I tried to get meaningful volume at 225 instead of my normal one amrap set and went with three knowing full well we weren't going to hit a large variety of movements today.