Ivan Putski’s Anthems, Anecdotes, and Undeniable Truths of Garage Gym Lifting

11.05.24

Election Day

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It’s 4:30 am on 11.06.24 as I write this. I know nothing is definitive yet but maybe we won’t be paying $8 for a loaf of Ezekiel Bread going forward???!!!…🇺🇸🇺🇸🇺🇸
 
11.06.24

Last day of 3 RIR

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First time pressing over 30lb db on flat. So far so good
Incline flyes also went well

Lat work felt nice. Killer pump on the rev grip pull-downs.
And tried the str8 arm lat pulls seated. Nicer stretch and pump but seems to engage core a lot greater this way. Abs were all “new phone who dis?”

Continuing w high volume rear delt work
 
SkRaw85 said:
Pain free buddy!
Click to expand...
I had pipe dreams of pressing 3 wheels a side again. That’s on hold. I’d rather be able to do some pressing than no lifting at all. And at 47 there is no pain free. If a post workout smoke can mitigate it and I don’t wake up from the pain I’m happy. I need to pay more attention to you and @Hyde and do some of dem “bird camel cat dog plank lacrosse foam ball roll stretches”.

I did watch Swede(and Hyde)explain to the “lay person” (me) that it’s better to get all that poppin done w simple stretching before you have weight to bare
 
PolishHamm3r77 said:
I had pipe dreams of pressing 3 wheels a side again. That’s on hold. I’d rather be able to do some pressing than no lifting at all. And at 47 there is no pain free. If a post workout smoke can mitigate it and I don’t wake up from the pain I’m happy. I need to pay more attention to you and @Hyde and do some of dem “bird camel cat dog plank lacrosse foam ball roll stretches”.

I did watch Swede(and Hyde)explain to the “lay person” (me) that it’s better to get all that poppin done w simple stretching before you have weight to bare
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It ain’t sexy, but if it lets me do the things that are to me, it was worth it!
 
PolishHamm3r77 said:
I had pipe dreams of pressing 3 wheels a side again. That’s on hold. I’d rather be able to do some pressing than no lifting at all. And at 47 there is no pain free. If a post workout smoke can mitigate it and I don’t wake up from the pain I’m happy. I need to pay more attention to you and @Hyde and do some of dem “bird camel cat dog plank lacrosse foam ball roll stretches”.

I did watch Swede(and Hyde)explain to the “lay person” (me) that it’s better to get all that poppin done w simple stretching before you have weight to bare
Click to expand...

Better to do it voluntarily than be forced in to it lol. It all definitely adds up in the grand training scheme though. Sensible.
 
SkRaw85 said:
Better to do it voluntarily than be forced in to it lol. It all definitely adds up in the grand training scheme though. Sensible.
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Looooong time ago I was maybe 19 doing incline smith and on warm up I heard a “pop” at the bottom of the motion, racked it and left the gym in panic thinking I tore a pec, sound came from my sternum area. Panic is a b!tch. I felt no pain but the sound had me frantic. Went to my chiro that day and told him I “tore my pec” right away I hear “no you didn’t “
 
11.09.24

2 RIR

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Added some reps to db incline press. Still testing the waters w the shoulder

Everything else is status quo

Nothing to see here

Oh and the scale said 220lb. I’m doing cardio a minimum of 3 days/wk and have cleaned up the post cannabis food consumption so I have NO IDEA what’s going on here

I’M FAT
 
PolishHamm3r77 said:
11.09.24

2 RIR

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Added some reps to db incline press. Still testing the waters w the shoulder

Everything else is status quo

Nothing to see here

Oh and the scale said 220lb. I’m doing cardio a minimum of 3 days/wk and have cleaned up the post cannabis food consumption so I have NO IDEA what’s going on here

I’M FAT
Click to expand...
Every decade, since my thirties, when on a cut, I’ve had to adjust my calories and cardio because of metabolism. When I turned 40 I realized what I ate and cardio wasn’t enough to cut like I did in my thirties, and 50 was harder than 40, I turned 60 in August and so far so good. But I have found I do better increasing my activity on cardio and it works better for me than dropping my calories too low, but again each one of us are different.So you may still have room to drop more calories or maybe add in a 12-24 hour fast one day a week, without draining energy, before increasing cardio more or you could add in an extra cardio day.
 
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gphagan1 said:
Every decade, since my thirties, when on a cut, I’ve had to adjust my calories and cardio because of metabolism. When I turned 40 I realized what I ate and cardio wasn’t enough to cut like I did in my thirties, and 50 was harder than 40, I turned 60 in August and so far so good. But I have found I do better increasing my activity on cardio works better for me than dropping my calories too low in my book, but again each one of us is different.So you may still have room to drop more calories or maybe add in a 12-24 hour fast one day a week, without draining energy, before increasing cardio more or you could add in an extra cardio day.
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I have put on 7lbs since adding cardio and cutting cals. That’s why I’m so puzzled. I have never been ripped, always doughy. When I get this heavy it makes me right hip hurt. Feels like I slept on garage floor on my right side. I fast every sun and mon. I go 8pm to 10am w/out eating both days. And that 220 was b4 my last meal. Yikes!!!
 
11.11.24

Treadmill 35 min 5.2-5.6 mph after 14hr fast

2 RIR

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Weight and reps on lat pulls went up. That’s always a plus.

Increased rep count on seated laterals and lying laterals

Increased shrugs by 5lb. Doing these w a bend in the elbow and a squeeze at top to full stretch at bottom.
 
Dang maybe it’s the spin zone so if you eat more and do less cardio the weight will drop!!

Got to say I’m a little puzzled. What was caloric intake before and what did you reduce too?
 
PolishHamm3r77 said:
14-16hrs on weekends
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That’s basically just how many people should eat, honestly, just to help manage hunger & caloric intake & insulin exposure. I often fast 14 hours overnight still currently, yet I was up to 248.8lbs this morning. I am literally getting fatter while doing this - I would reframe your expectations of this impact.

You need to be thinking like 36-60 hour fasts for actual weightloss or to make up for a surplus the other 5 days of the week.
 
akboom87 said:
Dang maybe it’s the spin zone so if you eat more and do less cardio the weight will drop!!

Got to say I’m a little puzzled. What was caloric intake before and what did you reduce too?
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I don’t know what I was at but I decreased it by 780 cals, 39g fat, 93g carbs, 15g protein

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Hyde said:
That’s basically just how many people should eat, honestly, just to help manage hunger & caloric intake & insulin exposure. I often fast 14 hours overnight still currently, yet I was up to 248.8lbs this morning. I am literally getting fatter while doing this - I would reframe your expectations of this impact.

You need to be thinking like 36-60 hour fasts for actual weightloss or to make up for a surplus the other 5 days of the week.
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Yeah, I think sometimes the calories in VS calories out gets lost on people when it comes to fasting. I have done the 16/8 fasting in a surplus and gained weight before. It is really just a timing thing, which can add some benefit, but not to the point that most people think. The biggest benefits IMHO are convenience, and ability to bring in more nutrient dense foods to hit desired calories within the shorter feeding window. So you can get away with a little more leniency in food choices within your macros.
 
11.16.24

1 RIR

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Inclines db’s felt good. 50lb @ 25 reps. Triceps were limiting factor, burn was high. The Napoleonic side of me wants to add more weight but I think becoming more proficient at the movement w a controllable weight is the right move. I don’t want a shoulder setback. More Israetel than C.T. Fletcher if you will.

Flyes felt better on second set than first

Great pump on rev grip front raises

Side delt work was on point, great pump

Rev grip BB rows went well. Last rep on second set I used a little body language to get it started. Less than desirable but still counted it.

No cardio yest or today. I tried insulting a few people at the market to see if they’d chase me so I could get a run in but no one took the bait. (I jest) 🤣🤣🤣
 
PolishHamm3r77 said:
I had pipe dreams of pressing 3 wheels a side again. That’s on hold. I’d rather be able to do some pressing than no lifting at all. And at 47 there is no pain free. If a post workout smoke can mitigate it and I don’t wake up from the pain I’m happy. I need to pay more attention to you and @Hyde and do some of dem “bird camel cat dog plank lacrosse foam ball roll stretches”.

I did watch Swede(and Hyde)explain to the “lay person” (me) that it’s better to get all that poppin done w simple stretching before you have weight to bare
Click to expand...
I'll put one more vote for this habit. @Hyde has turned me into a warm up acolyte! But figured, 15 mins or so every morning vs every so often having a 2 week sidelining injury of no working out, seems like a fair trade to me. I'm certainly not getting any younger, and I think we're all in it for the long haul.
 
11.18.24

1 RIR

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Fasted cardio 30 min 5.2-5.8 mph
Been doing more intermittent fasting. Cut cals a lot starting last Friday. Prob too much. Got a NASTY lactic acid burn in calves on treadmill caused me to bail at 30 min not 35. Maybe I’m just old. Who knows. But 30 min felt like an hour and I was gassed and clock watching the entire time. Normally, I just throw a 40 min YouTube vid on and zone out.

I also lifted weights today. Yay me🤨
 
PolishHamm3r77 said:
11.18.24

1 RIR

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Fasted cardio 30 min 5.2-5.8 mph
Been doing more intermittent fasting. Cut cals a lot starting last Friday. Prob too much. Got a NASTY lactic acid burn in calves on treadmill caused me to bail at 30 min not 35. Maybe I’m just old. Who knows. But 30 min felt like an hour and I was gassed and clock watching the entire time. Normally, I just throw a 40 min YouTube vid on and zone out.

I also lifted weights today. Yay me🤨
Click to expand...

I’m gassed just thinking about 3 minutes 🤣
 
PolishHamm3r77 said:
11.18.24

1 RIR

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Fasted cardio 30 min 5.2-5.8 mph
Been doing more intermittent fasting. Cut cals a lot starting last Friday. Prob too much. Got a NASTY lactic acid burn in calves on treadmill caused me to bail at 30 min not 35. Maybe I’m just old. Who knows. But 30 min felt like an hour and I was gassed and clock watching the entire time. Normally, I just throw a 40 min YouTube vid on and zone out.

I also lifted weights today. Yay me🤨
Click to expand...
Sounds like you might need some salt added to your drinks.

I’m doing 1/4 teaspoon 4 times a day sometimes 5.

Also pre workout as well.
 
PolishHamm3r77 said:
Sodium frightens me. I put salt on nothing. It’s a BP concern.
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I truly don't know anything about that. I remember years ago Layne talking about how only like 15% of the population are effected, I don't know if that's the number he said, if it's right, or if you are....

my wife keeps a gallon jug of pre electrolyted water (salt) in the fridge at all times that I catch myself reaching for frequently and we grab the gatorade zeros at costco a lot. it's nice to have easy access to electrolytes.

the gatorade zero of course comes with the flaw of artificial sweetener but I think there are worst things I can put in my body.
 
Dustin07 said:
I truly don't know anything about that. I remember years ago Layne talking about how only like 15% of the population are effected, I don't know if that's the number he said, if it's right, or if you are....

my wife keeps a gallon jug of pre electrolyted water (salt) in the fridge at all times that I catch myself reaching for frequently and we grab the gatorade zeros at costco a lot. it's nice to have easy access to electrolytes.

the gatorade zero of course comes with the flaw of artificial sweetener but I think there are worst things I can put in my body.
Click to expand...
All I drink is water or coffee. No soda, milk, juice etc. Chris Williamson has a compelling pitch for Element. I’m sure I spelt that wrong
I use Splenda in my coffee. Who knows what it’s doing to me. 🤷‍♂️
 
11.19.24

1 RIR

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Hard to get motivated today. A lot of “work stuff” in my head. Opportunities for job change w/in same company. Would be like AK’s transition from 100% field to either a blend of field and desk as a project coordinator or a Head End fiber hub job(all indoors). Decisions decisions.
 
SkRaw85 said:
LMNT>Splenda
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Their stuff tastes & works awesome, but they did get busted recently for hiding the fact they use up to half a gram of maltodextrin in their “natural flavoring”. Which is mainly a big deal for the fasted crowd, as it’s obviously not going to affect ketosis. But it is pretty damn disingenuous.
 
Hyde said:
Their stuff tastes & works awesome, but they did get busted recently for hiding the fact they use up to half a gram of maltodextrin in their “natural flavoring”. Which is mainly a big deal for the fasted crowd, as it’s obviously not going to affect ketosis. But it is pretty damn disingenuous.
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Dang. I missed that one.
 
I tracked my macros for yest (11.19.24) and this is what I came up w. Macro tracker lets me scan barcodes to make it a little easier to log. Oddly the app feels I should only consume 1750 cals thus everything showing over the allotment

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PolishHamm3r77 said:
11.19.24

1 RIR

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Hard to get motivated today. A lot of “work stuff” in my head. Opportunities for job change w/in same company. Would be like AK’s transition from 100% field to either a blend of field and desk as a project coordinator or a Head End fiber hub job(all indoors). Decisions decisions.
Click to expand...
It’s a double edged sword! Some days I miss just being in the field. All in all though it has opened a lot more doors though. Always the caveat, more money = more responsibility. Definitely more home time and less crazy hours for me
 
PolishHamm3r77 said:
11.16.24

1 RIR

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Inclines db’s felt good. 50lb @ 25 reps. Triceps were limiting factor, burn was high. The Napoleonic side of me wants to add more weight but I think becoming more proficient at the movement w a controllable weight is the right move. I don’t want a shoulder setback. More Israetel than C.T. Fletcher if you will.

Flyes felt better on second set than first

Great pump on rev grip front raises

Side delt work was on point, great pump

Rev grip BB rows went well. Last rep on second set I used a little body language to get it started. Less than desirable but still counted it.

No cardio yest or today. I tried insulting a few people at the market to see if they’d chase me so I could get a run in but no one took the bait. (I jest) 🤣🤣🤣
Click to expand...
To keep the triceps from being the limiting factor simply drop the lockout portion of the movement, it isn't doing a whole lot for you hypertrophy-wise and is likely limiting the amount of effective reps you can get in the long range partial area. Try cutting the lockout off here and see how much more pec focus you can get out of it. I bet you will be impressed.
Dustin07 said:
I truly don't know anything about that. I remember years ago Layne talking about how only like 15% of the population are effected, I don't know if that's the number he said, if it's right, or if you are....

my wife keeps a gallon jug of pre electrolyted water (salt) in the fridge at all times that I catch myself reaching for frequently and we grab the gatorade zeros at costco a lot. it's nice to have easy access to electrolytes.

the gatorade zero of course comes with the flaw of artificial sweetener but I think there are worst things I can put in my body.
Click to expand...
Yeah that number sounds about right. It is a much smaller portion than most people think that actually have sodium sensitive BP that reacts negatively to sodium. The doctors just decided it was easier to tell everyone it was bad rather than diagnosing and only telling the people that actually need to avoid sodium to avoid it.
PolishHamm3r77 said:
All I drink is water or coffee. No soda, milk, juice etc. Chris Williamson has a compelling pitch for Element. I’m sure I spelt that wrong
I use Splenda in my coffee. Who knows what it’s doing to me. 🤷‍♂️
Click to expand...
Splenda ain't doing anything to you. NOTHING to worry about there.
 
akboom87 said:
It’s a double edged sword! Some days I miss just being in the field. All in all though it has opened a lot more doors though. Always the caveat, more money = more responsibility. Definitely more home time and less crazy hours for me
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I hear that. I’m just thinking long term. I work w a couple guys that are late 50’s/early 60’s and they are miserable doing storm restoration and rolling to outages in the middle of the night. Company just offered an early voluntary retirement so that opened up some slots. Primary concern is getting into one of those positions before my shelf life expires.
 
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