LET ME TELL YOU OF THE DAYS OF HIGH ADVENTURE!

[Famine]

Your pump after that workout most of been insane.

It was. Makes me think I should do things like this more often. 9 seconds is painful. I had a magnetic digital timer on the top of my power rack that I was watching to track the time...slowest 9 seconds ever!

 

[kenpoengineer]

Nine seconds is an eternity.

Did you get your iodine level checked (about your thyroid issue)?

 

[Warsheeper]

what's the reasoning behind the insanely light speed bench?

 

[Famine]

Nine seconds is an eternity.

Did you get your iodine level checked (about your thyroid issue)?

I want to say "everything" is checked when they last ran my blood work. I'm actually due to go in next week for another full panel. I guess I'll find out soon.

what's the reasoning behind the insanely light speed bench?

Once upon a time when I couldn't break 300 on bench, I got into a semi-regular habit of punching out 100 reps of just the bar after all of the normal sets, sort of a last ditch effort to exhaust every bit my chest and arms could do. I also use to do drop sets, until I got down to the bar. And shortly after running this sort of routine, I made my way to benching 6 plates. This was an alteration of that practice, just trying to hit exhaustion. I can't explain the science behind it...only that it makes me tired and my bench is usually better the following week.

 

[Famine]

I went fishing on a buddy's boat this weekend in Lake Michigan. Admittedly, it was a little too much like charter fishing, which I don't particularly enjoy...put 6 poles on downriggers, troll back and forth while watching rod tips. Sort of boring. We only caught one king salmon. We also had 2 planer boards running on the sides for walleye. We had 2 on, but couldn't land them; they snapped the worm harness both times...probably salmon. Anyway, it was a weekend of little sleep and lots of drinking. But I've recouped after 12 hours of sleep, well fed, and ready to hit up some squats tonight. Fingers crossed this doesn't suck.

 

[Famine]

 

[Famine]

9/11/16
531 BB Routine

Weight: 224 (222 after workout)

Warm Up
Foam roller
Basic running stretches

Squats
5x155
5x195
3x235
3x265
3x305
3x345 third rep wasn't deep enough

BB Calf Raises (off plates)
4 sets of 15x315
Calf stretches in between sets.

Leg Extensions
12x90
12x35
12x180
12x215 PR
Not the PR I was shooting for, but I'll take it.

Leg Curls
12x50
12x65
12x75
2x105 Gipper's not gettin' his tonight
12x85

Decline Situps
4 sets of 20

Pretty good night. Not going deep enough on my last squat rep, and comparatively failing on leg curls tells me I need to put more focus on my hammies. I have been straying away from SLDL for a long time now due to back issues, but I've been feeling pretty good for a while now, so it's time to start pushing the envelope on those again.

 

[Warsheeper]

try something like this, lets say you want to do a heavy tripple on the bench or any other main exercise for that matter, lets say 225lbsx3@8, the @8 means you have still 2 left in the tank, and is a pretty sure way to make progress, so the main goal is to hit your desired reps@8 with whatever weight your body can do this day(autoregulation) and after that set strip 5-10% weight off and continue with sets of 3 until you hit your @8 again the % of how much weight you take off depends on how often you do the movement per week and how much fatigue you want to accumulate, more weight taken off means more sets = more fatigue

 

[Dustin07]

I went fishing on a buddy's boat this weekend in Lake Michigan. Admittedly, it was a little too much like charter fishing, which I don't particularly enjoy...put 6 poles on downriggers, troll back and forth while watching rod tips. Sort of boring. We only caught one king salmon. We also had 2 planer boards running on the sides for walleye. We had 2 on, but couldn't land them; they snapped the worm harness both times...probably salmon. Anyway, it was a weekend of little sleep and lots of drinking. But I've recouped after 12 hours of sleep, well fed, and ready to hit up some squats tonight. Fingers crossed this doesn't suck.

jealous. I got my boy out for four fishing trips this year but all of them were shore based. I'm hoping to maybe get a boat again next year and get back out.

but I know what you mean about charter style fishing.

 

[Famine]

try something like this, lets say you want to do a heavy tripple on the bench or any other main exercise for that matter, lets say 225lbsx3@8, the @8 means you have still 2 left in the tank, and is a pretty sure way to make progress, so the main goal is to hit your desired reps@8 with whatever weight your body can do this day(autoregulation) and after that set strip 5-10% weight off and continue with sets of 3 until you hit your @8 again the % of how much weight you take off depends on how often you do the movement per week and how much fatigue you want to accumulate, more weight taken off means more sets = more fatigue

I'll give it a whirl.

 

[Famine]

9/12/16
531 BB Routine

Weight: 222

Standing Military Press (cleaned)
5x95
5x115
3x135
5x145
5x165
6x185

BB Upright Rows
10x65
10x95
10x115
10x140 PR

Seated DB Press
10x45
10x55
10x65
10x75 PR?
I think it's a PR...I don't have records on this lift.

Bentover DB Raises
15x25
15x30
15x35
15x40 PR

BB Curls
10x45
10x65
10x85
10x105
Bicep hurt like a mofo, but pushed through.

My hope is that these auxiliary rep PRs are leading to some PRs on the big 4 lifts in the near future.

 

[Famine]

9/13/16
Bonus Day

Weight: 221

When I started warming up with the foam roller, I quickly realized my back was toast from the past few days, tension city. So I opted for some isolated muscle groups today.

Superbar Hammer Curls
10x75
10x95
10x115
10x135
10x145 PR

BB Reverse Grip Curls (open palm)
3 sets of 10x65

--superset w/--

BB Wrist Curls (behind back)
3 sets of 10x115

Seated Calf Raises
10x160
10x180
10x200
10x220
10x240 PR
10x220
10x200
10x180
10x160

--superset w/--

9 sets of 45 degree plane calf stretches

 

[hairygrandpa]

Wondering what Superbar Hammer Curls are...

 

[Famine]

Wondering what Superbar Hammer Curls are...

View attachment 140159

Inside grip.

 

[Famine]

9/16/16
531ish

Weight: 224

Deads
5x135
5x185
5x215
3x255
5x275
5x325
5x365
1x395 RFJ
1x415 RFJ
0x435 No RFJ
1x435 RFJ

Cable Crunches
4 sets of 15

Hypers
4 sets of 15

 

[dapack]

What does RFJ mean? Nice deads

 

[Famine]

Reps for Jesus...got it from BroScience.

 

[dapack]

Reps for Jesus...got it from BroScience.

That is what I thought but figured would ask. Hernia must have healed up good or you just learning to work around it?

 

[Famine]

It's weird. I can feel it at times, but not when lifting...only when I'm coughing or doing sit ups.

 

[dapack]

It's weird. I can feel it at times, but not when lifting...only when I'm coughing or doing sit ups.

At least that is a positive.

 

[Famine]

9/18/16
531 BB Routine

Weight: 224

Bench
5x135
5x165
3x195
5x205
5x235
3x265
Mother #$%&! 3? Really? It's like I'm going backwards.

CGBP
10x135
10x165
10x185
9x215 so close
Woe...I was 1 rep away from a PR...but I couldn't get 5 on my bench press? Something doesn't add up.

Weighted Dips
10xBW
10xBW+25
8xBW +25

Tricep Pushdowns
4 sets of 10-12



9/19/16
I decided to hit up the chiropractor because I've been making gains, but slowly feeling things going sideways. My neck has been pretty tight, left hip has had a spot that felt awkward, and an occasional headache. My chiro works miracles on spinal issues, but doesn't have the gentlest touch when it comes to adjusting necks. For the remainder of the night after my adjustment, my neck felt like I was hit by a car...20x worse than when I went in. But after a good night's sleep, I felt great the next morning.



9/20/16
531ish

Weight: 225

Warm Up
Stretches
Hypers
Cable Crunches

Squats
5x155
5x195
3x235
5x255
5x285
5x325

BB Calf Raises
4 sets of 15x325

 

[Famine]

9/22/16
Weak Point Grab Bag

Weight: 222

Cardio
5 miles elliptical

DB Curls
10x45
10x55
10x65
5x75
15x45

Low Pulley Delt Raise
4 sets of 10

Seated Calf Raise
10x160
10x180
10x200
10x220
10x240
10x220
10x200
10x180
10x160

--superset w/--

9 sets of 45 degree calf stretches

Decline Sit Ups
4 sets of 20

Good lord...that took nearly 2 hours. I don't know if this new approach to calves is making them bigger (I haven't measured, nor will I), but it sure as sh!t is making them stronger.

 

[Famine]

9/23/16
531

Weight: 226
Hmm...apparently I need to bone up on my nutrition knowledge. I gained 6 pounds in 24 hours and my food intake during that time consisted of 2 protein shakes, 2 pouches of tuna, 2 yogurts, 2 servings of Metamucil, 4 cups of coffee, a Cliff bar, and a large salad?

Standing Military Press (cleaned)
5x95
5x115
3x135
5x165
3x185
2x 215 little bit of a push press

Trap Bar Shrugs
10x225
10x275
10x315
10x365

Seated Arnold Presses
10x45
10x55
10x65
8x75
Almost a PR

Rear Delt Bands (high to low)
4 sets of 15

45# Armbars
4 sets
These are significantly more difficult at the end of a workout as opposed to the beginning.

 

[dapack]

Wouldn't worry about the weight too much. My fluctuates around 5lbs a week at times and that is one reason I do a weekly average weight.

 

[Warsheeper]

could you clean out your stomache(sh*t) regularly since adding all the fibre? could be the additional volume in the colon, would come out soon tough, salts and sugars are a huge thing with weight fluctuation too

 

[Famine]

I've always been regular, even with the added Metamucil (just doing that for the fiber), twice a day like clockwork. If we're talking a cleanse...I'm not a cleanse sort of guy.

 

[Warsheeper]

nono, not a cleanse, but if you increase fiber intake you tend to go less regularly for a while and then get back to normal

 

[Famine]

9/27/16
531 BB Routine

Weight: 224

Deads
5x185
5x215
3x255
5x315
3x365
1x405

T-Bar Lat Pulls (to mimic pull ups)
15x100
15x120
15x140
10x160

DB Rows
10x75
10x85
10x85

Hypers
15xBW
15xBW
20xBW
20xBWW

Cable Crunches
15x70
15x80
15x90
15x90

Birthday Pic (no critique necessary...getting older is enough of a punch to the sack)

 

[kenpoengineer]

Lol. Happy birthday! Looking good!!

 

[Dustin07]

Happy Birthday dude

 

[Warsheeper]

happy birthday big guy!

 

[Famine]

Lol. Happy birthday! Looking good!!

Happy Birthday dude

happy birthday big guy!

Thanks guys.

 

[Famine]

9/28/16
531

Weight: 223

A lack of calories today lead to this short workout...

Bench
5x135
5x165
3x195
5x235
3x265
0x290 WTF?
1x295
5x225
5x225
5x225
You wouldn't think 5 pounds would make that big of a difference, but on my 0x290 set, I accidently had a 10 on one side, and a 5 on the other. The side that had the 5 went up, the 10 didn't.

I stopped there...physically and mentally tired.

 

[dapack]

Nice pic for an old man LOL Happy birthday!!!!

 

[Famine]

I had an out of state wedding last weekend, so I took more than a couple days off. It was in Wisconsin, so between the cheese, sausage, and Miller Lights, I think I undid a month's worth of workouts.

10/3/16

7 miles elliptical



10/4/16

Squats
5x155
5x195
3x235
5x275
3x315
1x365
That was way harder than last week.

Standing BB Calf
4 sets of 15x315

SLDL
3 sets of 10x135



10/6/16

Superbar Hammer Curls
10x75
10x95
10x115
10x135
10x115
10x95
15x75

Reverse BB Curls
4 sets of 10

Reverse Forearm Curls
4 sets of 10

Tricep Pushdowns
4 sets of 10

I hope to get back on schedule this weekend.

 

[kenpoengineer]

No way! That was a small bulking cycle! Lol

 

[Famine]

No way! That was a small bulking cycle! Lol

I think most people that live in Wisconsin are on a bulking cycle, lol.

 

[Famine]

10/8/16
531 BB Routine

Standing Military Press (cleaned)
5x95
5x115
5x135
3x155
3x175
3x195

Trap Bar Shrugs
10x225
10x275
10x315
10x365

Side DB Laterals
4 sets of 10x30

Rear Delt Bands
4 sets of 15

Seated Arnold Presses
10x45
10x55
10x65
10x65

DB Curls
4 sets of 10x55

My brother was in town so I had a workout partner today. The biggest difference was time. Two of us doing this workout (which includes more weight changes), took less time than me doing it by myself. I clearly have too much down time in between sets when I workout solo.

 

[Famine]

10/9/16
531 BB Routine

Weight: 226

Deload Deads
5x175
5x225
5x275

Narrow Grip Lat Pulls
10x100
10x120
10x140
10x160

Cable Rows
10x140
10x160
10x180
10x200

Hypers
4 sets of 10xBW

--superset w/--

Cable Crunches
20x70
15x90
8x110
15x90

The back was feeling good and strong today. If my paper didn't say "deload," I would have went for big numbers tonight. But past experience says doing the deload regardless of how I feel always pays off later.

 

[kenpoengineer]

Strong OHP and shrugs. You were inspired by your brother.

 

[Dustin07]

I had an out of state wedding last weekend, so I took more than a couple days off. It was in Wisconsin, so between the cheese, sausage, and Miller Lights, I think I undid a month's worth of workouts.

that's where i am now, except I dont think I did anything to justify undoing all the clean eating in September, lol.

 

[Warsheeper]

As long as you kept all your gainz everything is good

 

[Famine]

10/10/16
531 BB Routine

Deload Bench
5x135
5x165
5x195
I felt strong, so I scrapped the deload plan.

Bench Singles
1x225
1x255
1x285
0x305 SOB
1x275
1x295
0x305 SOB
Grr...besides the mental block of 300, I observed my weak point by failing twice. It's the top half of the press. I got half way up quickly, then came to a complete stop, both times. I guess that means I need to start working with chains or bands. Ugh...I don't have either of those, and I've never had the desire to get them since I've always felt they were slightly gimmicky. I could try floor presses, but I hate those even more...horribly awkward. Maybe I could raise my safety bars and lift from there to just practice the top half? Yeah, that's what I'll do.

Dips
4 sets of 10

French Press
10x70
10x80
10x90

Tricep Rope
10x50
10x60

Stopped here because my clavicle was hurting...might have moved a rib? So I did what I know works for that...heavy flys. Fixed it right up. Called it a night at that point.

 

[Warsheeper]

try to press the bar towards your face, i assume at the bottom position you hit your sternum or the nipple line, if you press towards your face you get more power from internal rotation

 

[Famine]

try to press the bar towards your face, i assume at the bottom position you hit your sternum or the nipple line, if you press towards your face you get more power from internal rotation

Couldn't that cause potential shoulder issues?

 

[Famine]

In an attempt to throw away any cash I might have, I'm starting up nutrition response testing again. My hope is to heal my body through nutritional support, allowing my body to heal my thyroid, allowing me to get off of the thyroid meds that I'm suppose to take until I'm dead. The whole gig is a balancing act since it costs WAY too much (insurance certainly doesn't cover this holistic voodoo), and works so slowly, but has pretty good long term effects. So we'll see.

 

[kenpoengineer]

Nutrition Response testing - interesting.

 

[Dustin07]

In an attempt to throw away any cash I might have, I'm starting up nutrition response testing again. My hope is to heal my body through nutritional support, allowing my body to heal my thyroid, allowing me to get off of the thyroid meds that I'm suppose to take until I'm dead. The whole gig is a balancing act since it costs WAY too much (insurance certainly doesn't cover this holistic voodoo), and works so slowly, but has pretty good long term effects. So we'll see.

is this the manly version of a cleanse?

 

[Dustin07]

 

[Famine]

is this the manly version of a cleanse?

No. There's no easy way to describe the entire process, so I'll just say it uses expensive whole food vitamins and weekly kinesthetic testing to balance the sympathetic and parasympathetic nervous system to allow the body's organs to work at their full potential. Hmm...that actually sounds pretty good.