DaPack..Fighting Age One Day at a Time

June 7th, 2026 (Sunday)

Weight: 204lbs

Bench;**Pause
5 sets 3 reps 165lbs, 185lbs, 205lbs, 225lbs, 245lbs

Bench;
3 sets 1 rep 265lbs, 285lbs, 305lbs
1 set 5+1 rep 265lbs

CGBP;
5 sets 5 reps 135lbs, 155lbs, 185lbs, 200lbs, 225lbs

Flat Dbl Press;
3 sets 13 reps

Push Downs;
3 sets 13 reps
 
June 8th, 2026 (Monday)

Session #1
Squats;**SBD Sleeves
5 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs
1 set 5+1 rep 350lbs

OHP's;
5 sets 3 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs
1 set 5+5 reps 145lbs

Session #2
Leg Press;
5 sets 13 reps

Leg Ext;
4 sets 13 reps

Leg Curls;
4 sets 13 reps

Next week is a de-load week so hoping Wednesday have some good energy and will test deads. So far my lift are better than last 2 meets at this far out. Hoping the trend continues
 
June 10th, 2026 (Wednesday)

Session #1
Deads;**Sumo
3 sets 3 reps 225lbs, 275lbs, 315lbs
5 sets 1 rep 365lbs, 405lbs, 435lbs, 475lbs, 505lbs**Lifetime PR

Bench;**Pause
4 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs

Bench;
1 set 5+3 reps 265lbs

Session #2
--1a. Seated Rows; 3 sets 13 reps
--1b. Face Pulls

--2a. Pull Downs; 4 sets 13 reps
--2b. Stiff Arm Pull Downs

Super excited to PR my deads since all my work right now is higher reps. Squat the other day too was a pr at 350 raw for reps. At this time don't see any reason to change anything up and will do a nice de-load next week for deads/ squats before the final push.
 
dapack said:
June 10th, 2026 (Wednesday)

Session #1
Deads;**Sumo
3 sets 3 reps 225lbs, 275lbs, 315lbs
5 sets 1 rep 365lbs, 405lbs, 435lbs, 475lbs, 505lbs**Lifetime PR

Bench;**Pause
4 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs

Bench;
1 set 5+3 reps 265lbs

Session #2
--1a. Seated Rows; 3 sets 13 reps
--1b. Face Pulls

--2a. Pull Downs; 4 sets 13 reps
--2b. Stiff Arm Pull Downs

Super excited to PR my deads since all my work right now is higher reps. Squat the other day too was a pr at 350 raw for reps. At this time don't see any reason to change anything up and will do a nice de-load next week for deads/ squats before the final push.
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Woooohooo awesome lifetime PR man that is badass!!! 🤘🏻
 
Congrats on that lifetime PR! You're in the 500 club baby!!!
 
dapack said:
Deads;**Sumo
3 sets 3 reps 225lbs, 275lbs, 315lbs
5 sets 1 rep 365lbs, 405lbs, 435lbs, 475lbs, 505lbs**Lifetime PR
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holy moly, congrats!!!!

What a major swing in performance since last fall. Are you a pretty strong believer in the TRT at this point? I remember you were taking a break but it looks like you've bounced back with gusto!
 
Dustin07 said:
holy moly, congrats!!!!

What a major swing in performance since last fall. Are you a pretty strong believer in the TRT at this point? I remember you were taking a break but it looks like you've bounced back with gusto!
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Think it helps but again at the time so much else was happening to really say as far as numbers go. Getting off trt Def effected a lot of issues beside the gym.
 
June 14th, 2026 (Sunday)

Bench;
2 sets 5 reps 165lbs, 185lbs
1 set 3 reps 205lbs, 225lbs
1 set 2 reps 245lbs
2 sets 1 rep 260lbs, 275lbs
1 set 4 reps 275lbs

Flat Dbl Press;
3 sets 13 reps

Definitely time for a de-load.
 
June 21st, 2026 (Sunday)

Weight: 210lbs

Bench;**Pause
4 sets 4 reps 165lbs, 185lbs, 205lbs, 225lbs

Bench;
1 set 1 rep 250lbs
1 set 4+7 reps 250lbs

CGBP;
4 sets 5 reps 135lbs, 155lbs, 185lbs, 205lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps

Been off all week and just kept eating everything in sight. 9 weeks out so time to get serious with my weight.
 
Going 198 right?

When in doubt, coffee always helps curb my appetite. Pseudafed or ephedrine definitely will as well, if you really need some help earlier in the day.

I’m 10 weeks out myself!
 
Hyde said:
Going 198 right?

When in doubt, coffee always helps curb my appetite. Pseudafed or ephedrine definitely will as well, if you really need some help earlier in the day.

I’m 10 weeks out myself!
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Yes. At this point cannot get lower. Exited for your meet to see what you can do at 100kgs. December meet, 1st Saturday, will def be 181 again no matter what.
 
June 23rd, 2026 (Tuesday)

Squats;**Cerberus Sleeves
5 sets 4 reps 225lbs, 245lbs, 265lbs, 285lbs, 305lbs

OHP's;
4 sets 4 reps 95lbs, 105lbs, 115lbs, 130lbs
1 set 4+4 reps 145lbs

Horrible lifting day. Still after all these years it's a head scratcher going from 350x6 to 305x4 in 15 days. Called it a day since doing any acc/ asst probably would not have helped. At least got a little work in.
 
dapack said:
June 23rd, 2026 (Tuesday)

Squats;**Cerberus Sleeves
5 sets 4 reps 225lbs, 245lbs, 265lbs, 285lbs, 305lbs

OHP's;
4 sets 4 reps 95lbs, 105lbs, 115lbs, 130lbs
1 set 4+4 reps 145lbs

Horrible lifting day. Still after all these years it's a head scratcher going from 350x6 to 305x4 in 15 days. Called it a day since doing any acc/ asst probably would not have helped. At least got a little work in.
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Not a head scratcher at all - you pulled a lifetime PR 13 days ago. That costs something! Just still operating with some fatigue debt likely.

No big deal; if the reps today were solid technically it was perfectly good work that will add to the foundation going forward. You didn’t lose a bunch of muscle or forget all your established motor pattern, so you know it’s just how it can go sometimes. I know it sucks though. It can mess with you!
 
June 25th, 2026 (Thursday)

Rack Pulls;**Peg 3
3 sets 4 reps 275lbs, 315lbs, 365lbs
1 set 4+8 reps 405lbs

GM's;
4 sets 5 reps 135lbs, 160lbs, 185lbs, 210lbs

Bench;
5 sets 3 reps 165lbs, 185lbs, 205lbs, 225lbs, 245lbs
2 sets 1 rep 260lbs, 275lbs
1 set 3 reps 285lbs

De-loaded last week but this week was not the best. At least got some movement in.
 
June 28th, 2026 (Sunday)

Average Weekly Weight: 207.5lbs (-2.5lbs)

Bench;**Pause
5 sets 4 reps 165lbs, 185lbs, 205lbs, 225lbs, 245lbs

Bench;
1 set 4+4 reps 260lbs

CGBP;
4 sets 5 reps 135lbs, 160lbs, 185lbs, 205lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 15 reps

Tracked my calories and noticed on workdays only hitting about 120 grams of protein and my weekend maybe 50ish. Ended the week hitting 200 on workdays and weekends still a work in progress.
 
dapack said:
June 28th, 2026 (Sunday)

Average Weekly Weight: 207.5lbs (-2.5lbs)

Bench;**Pause
5 sets 4 reps 165lbs, 185lbs, 205lbs, 225lbs, 245lbs

Bench;
1 set 4+4 reps 260lbs

CGBP;
4 sets 5 reps 135lbs, 160lbs, 185lbs, 205lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 15 reps

Tracked my calories and noticed on workdays only hitting about 120 grams of protein and my weekend maybe 50ish. Ended the week hitting 200 on workdays and weekends still a work in progress.
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Yeah, if your protein has been consistently low that could possibly explain why you may be stuck on your bench numbers. If you’re able to consistently hit your protein in that 200 range, like you ended the week, I bet you will have a breakthrough on your bench. You’re still putting up some good numbers though. 💪
 
I think I'd die if I only had 50g of protein in a day lol. I'm not even sure how you pull that off because even when I'm eating junk carbs and fats, they're wrapped up in meat or other animal proteins. we keep low fat cottage cheese in the fridge, which I'll use as a dip for tortilla chips 😂 😂 😂

but when my wife and I do sunday meal prep, we usually end up with an extra big glass (tupperware, but we moved away from plastics) full of ground meat or something like that in the fridge for snacking on. When I get home from work if the munchines hit me I usually grab a chicken breast, a small bowl of ground meat, or that cottage cheese as a quick snack.

I got the opposite issue, my fats are through the roof lol. I gotta reign it in soon or I'm going to undo a 4 month cut real fast.
 
Dustin07 said:
I think I'd die if I only had 50g of protein in a day lol. I'm not even sure how you pull that off because even when I'm eating junk carbs and fats, they're wrapped up in meat or other animal proteins. we keep low fat cottage cheese in the fridge, which I'll use as a dip for tortilla chips 😂 😂 😂

but when my wife and I do sunday meal prep, we usually end up with an extra big glass (tupperware, but we moved away from plastics) full of ground meat or something like that in the fridge for snacking on. When I get home from work if the munchines hit me I usually grab a chicken breast, a small bowl of ground meat, or that cottage cheese as a quick snack.

I got the opposite issue, my fats are through the roof lol. I gotta rein it in soon or I'm going to undo a 4 month cut real fast.
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Right? Like if you just ate a box of bleached pasta with NO sauce, which is only 1,600 calories of flour largely, you’d consume 56g trace protein.
 
Main reason is I fast all day Saturday and we go out to eat and that is all I eat. Sundays same thing besides we do breakfast and that is basically it beside junk. Mondays are pretty bad to, fasting until.around 4pm. Not going to fast anymore and make an effort about every 2 hours get some protein in.
 
Hyde said:
Right? Like if you just ate a box of bleached pasta with NO sauce, which is only 1,600 calories of flour largely, you’d consume 56g trace protein.
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I didn't even think about the protein thats in my carbs. I eat a lot of Jasmine rice pretty much daily and thats 3g of protein per 1/4 cup. I also have a cheese problem.
 
dapack said:
Main reason is I fast all day Saturday and we go out to eat and that is all I eat. Sundays same thing besides we do breakfast and that is basically it beside junk. Mondays are pretty bad to, fasting until.around 4pm. Not going to fast anymore and make an effort about every 2 hours get some protein in.
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ahhhh that makese sense. When I break a fast if I break it with carbs I get so insanely hungry I'll immediately get those 2,000 calories in I just skipped. I have to break a fast with meat or I can't control the hunger lol. at some point its easier for me to fast 36hrs than 20:4 because I can do a lot of damage in that 4.
 
Dustin07 said:
ahhhh that makese sense. When I break a fast if I break it with carbs I get so insanely hungry I'll immediately get those 2,000 calories in I just skipped. I have to break a fast with meat or I can't control the hunger lol. at some point its easier for me to fast 36hrs than 20:4 because I can do a lot of damage in that 4.
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Same here. On weekends been ice cream, chips and backed goods when I do start to eat again. That is the main culprit for this weight gain. Yesterday did a good job and hit 227 for protein and today should hit 200 again. Just need to get in the swing of things on days off and shouldn't be an issue. Tracking calories helps a lot.
 
dapack said:
Main reason is I fast all day Saturday and we go out to eat and that is all I eat. Sundays same thing besides we do breakfast and that is basically it beside junk. Mondays are pretty bad to, fasting until.around 4pm. Not going to fast anymore and make an effort about every 2 hours get some protein in.
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Yeah that’s the 50+ starting-to-check-out SAD middle class diet plan brother. I have seen it with a lot of couples. Works okay to manage bodyweight for some, but it’s not going to cut it for a lifter trying to recover or someone who cares about composition.

Just swapping one of those snack times to a protein shake or bowl of Greek Yogurt or cottage cheese would nearly double the protein intake AND shave calories & saturated fats. You don’t have to reinvent your lifestyle to make this a lot better; just a little bit of willpower for better choices adds up.
 
Hyde said:
Yeah that’s the 50+ starting-to-check-out SAD middle class diet plan brother. I have seen it with a lot of couples. Works okay to manage bodyweight for some, but it’s not going to cut it for a lifter trying to recover or someone who cares about composition.

Just swapping one of those snack times to a protein shake or bowl of Greek Yogurt or cottage cheese would nearly double the protein intake AND shave calories & saturated fats. You don’t have to reinvent your lifestyle to make this a lot better; just a little bit of willpower for better choices adds up.
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That is what I did this week and we decided would be cheaper and healthier on Sunday's just to make our own breakfast instead of going out. Crazy the prices just to eat out anymore. Also, been keeping a shaker cup with protein in the bathroom so at nights when I get up to use the the bathroom will slam it quick.
 
June 29th, 2026 (Monday)

Session #1
Squats;**Cerberus Sleeves
4 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs
1 set 4+4 reps 325lbs

OHP's;
4 sets 4 reps 95lbs, 105lbs, 115lbs, 130lbs
1 set 4+4 reps 150lbs

Deads;**Devotions
3 sets 3 reps 185lbs

Session #2
Leg Press;
5 sets 13 reps

Leg Press;
4 sets 13 reps

Nice rebound week for squats after last week. Based off how things for squats been going thinking about 17 days out will be my last heavy and around 10 days will just work up to around 2nd attempt. My recovering on squats have been taking longer so think this will be better than last heavy at 10 days out.
 
Dustin07 said:
Old school body building method right there!
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It seems so hardcore for someone who was cool with 50g protein a day just a few days ago. :)

Good to see you making the small adjustments that will help with recovery!
 
MrKleen73 said:
It seems so hardcore for someone who was cool with 50g protein a day just a few days ago. :)

Good to see you making the small adjustments that will help with recovery!
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Lol yeah that’s probably unnecessarily drastic; I would not disturb my endogenous GH production & insulin sensitivity for 50 more grams of protein at the least relevant time of day.

But sometimes people are all-or-nothing with their buy-in, so it’s better to be all-in than out I’d say. Imagine if you could just get 175g daily most of the year though 🙃
 
To be fair, that is one thing with the fasting if you are not paying attention the protein can dip easily. Once you kind of get settled into not eating a few meals a day you have to be intentional about getting your protein in.
 
MrKleen73 said:
To be fair, that is one thing with the fasting if you are not paying attention the protein can dip easily. Once you kind of get settled into not eating a few meals a day you have to be intentional about getting your protein in.
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Right. So move to an 8-hour window where you get a shake in 90-120 minutes before your meal, and a couple cups of sugar-free Greek yogurt later on after. Then you’ve got 80-100g on top of whatever your meal had, for ~500 calories besides it.
 
dapack said:
Crazy the prices just to eat out anymore.
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no joke!! we generally only hit happy hours these days, keeps the tab low, but the macros crappy too. lol

Hyde said:
Lol yeah that’s probably unnecessarily drastic; I would not disturb my endogenous GH production & insulin sensitivity for 50 more grams of protein at the least relevant time of day.

But sometimes people are all-or-nothing with their buy-in, so it’s better to be all-in than out I’d say. Imagine if you could just get 175g daily most of the year though 🙃
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yeah I remember when my sister in law was doing the old school approach with an alarm set in the middle of the night for protein when she was prepping to get on stage. whether or not it helps didn't matter when I was 21 and my slightly older sister in law had those stage prep photos laying around the house. 🥵🥵
 
Hyde said:
Right. So move to an 8-hour window where you get a shake in 90-120 minutes before your meal, and a couple cups of sugar-free Greek yogurt later on after. Then you’ve got 80-100g on top of whatever your meal had, for ~500 calories besides it.
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Agreed, the 8 hour feeding window is the bees knees for someone wanting to be able to grow on IF. I never had a problem getting my protein in with that, or really any other form of fasting as long as I was locked in. However when doing it as more of a lifestyle situation it is easy to come up short. When I did my 8 hour window my goal was at least 3 protein feedings. Once at the beginning, one post workout, and one at the end of my fast. That took advantage of the 4 hour MPS windows as well. The big difference is being intentional about protein specifically.
 
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