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Slicin' and Dicin'

Cleans - Squat
5 x 95, 115, 135
3 x 165, 185, 205, 215

Front squats
3 x 185, 205, 215
10 x 155

V squats
3 x 10

Calf extensions
20 x 175, 220, 295
+ 20 x 145 dropset
(Ouch)

Leg ext
3 x 15
+ 1 x 12 dropset to failure

Lying leg curls
3 x 12

Stairs - 10min

Notes
Belt is easily on third hole indicating a solid 1" of loss around the mid section today.

Weight
191

So, down a full 1" on my belt for squats but weight is roughly up 1-2lbs. In this snapshot of time, makes it look like recomp is working without a lot of lean mass sacrifice.
 
Looking huge. Keep up the good work. Yard work is always fun way to get a little cardio in. As long as it is not a ton.
 
dapack said:
Looking huge. Keep up the good work. Yard work is always fun way to get a little cardio in. As long as it is not a ton.
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thank you! wife said the same thing, so that's a big victory. after a lot of tedious reps, I do feel like the arm work is finally paying off. and yeah the yard work was a great way to stay super active over the weekend. Weekends can be my nemesis with nutrition!
 
Dustin07 said:
Yesterday cardio:

walk - 10 min
walk the dog - 35 min
total 45 min



ha it's funny you mention that, the other day my wife asked if I wanted to wear her weighted vest and I was like, nope. 😂


Oh yeah, we had planned on grilling chicken last night but forgot to thaw it out. My wife was going to have whitefish and grabbed cod on accident (she hates cod, but I like it) so we ended up with a couple smash burgers, lol. She had hers without a bun, I made mine normal (Sriacha instead of ketchup). SOOOOOOO good. I am LOVING this new grill.

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Nobody touching that red-headed yard bird. Such a nervous animal anyways lol
 
Paying the Piper

Cardio

Stairs - 22min
Incline -14 min

Total for day - 46min

Might take the dog for a walk, might not.
 
Hyde said:
Man’s out here hitting 2-a-days to justify his new Cadbury Egg habit 😂
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man this has been on my mind a lot lately, had me questioning my approach a bit but what I keep coming back to is that I want the cut to be slow, effective, but slow. I'm notorious for restricting calories way too low and ending up at the same weight (ish) every time at the bottom.

my approach at the moment is a bit more IIFYM. I know i need more carbs than I historically took in on a cut, and calories in general, so experiementing with food choices because I like food (lol). So far I do feel like its working... yesterday like I mentioned, weight was actually up about 2lbs+ from my recent low, but the weight belt is finally back down to the 3rd hole. so an inch lost in the gut.

last night I traegered up some burgers. Mine was stuffed with feta on preztel bun. I grilled the onions in the pan with the burger. toped with a half serving of mayo, sriacha, and a little cheddar on the bun. this dinner was freaking FIRE 🔥 🔥

Woke up this morning at 190lbs. (lost weight after a high electrolyte and sodium day) so aside from a dehydrated glitch at 188lbs to make weight for the challenge, overall trendline seems to be moving well.

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as I contemplate life, here are some key differences I see from my sorta clean bulk strength cycles, compared to this cut.

clean bulk:
preWO carbs = bilibo rice
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cardio = nearly zero. maybe a few 20 minute sessions here and there or occasional sleds.
recovery meals = anything I want, but protein dense. often higher in fat (cheese).

cut
preWO carbs = either half the rice or for the last week, Cadburry 😂
1745945823626.webp


cardio = 40-60minutes, 4 times per week (more if I can, but good pushes 3-4 times a week)
recovery meals = protein shakes and meat / fish/ chicken with veggies mostly. limited carbs and fat. except 1-2 times per week and only on hard lifting days.
 
DB curls
12 x 30s, 35s, 40s, 35s
  • 12 x 30s dropset
  • 12 x 25s second dropset

SS with French press
12 x 50, 50, 50, 70
+ 12 x 50 dropset

H/S dips
15 x +180, +230, +270
+ 15 x +180 dropset

SS with hammer curls
12 x 40s, 45s, 52.5s
+ 12 x 37.5s dropset

Tricep rope push downs
3 x 15
+ 1 x 15 dropset

Ez bar curls
3 x 15 x 70lbs
+ 15 x 50lbs dropset

SS with OH cable ext
3 x 15 x 42.5
+ 15 x 25lbs dropset

Seated incline DB curls
3 x 10+ x 27.5s

Flat barbell curl
2 x 20 x 50lbs


Notes
190.00 weight
Morning routine is protein in coffee, eggs + egg whites + rice.

Two shakers of water / one with electrolytes

PreWO carbs/sugar.
Pump Addict PreWO

Supp stack
Anabolic effect
Alpha One
M test

Forgot my XPG Carnitine today unfortunate for a pump day.
 
Found a couple pics from pre-cut when I was about 205 (203-207 avg).

I don't like to measure things like arms anymore because quite frankly, I don't need to document 13" on anything above the waist. But judging by how my shirts are fitting I feel like I'm holding really good lean mass on this cut so far. you can see the softeness in the arms, back, and abs obv from a 2 year 25lb+ bulk but it yielded sick results and PRs in everything.


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Compare that to when I was fairly shredded, but too smol.

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Dustin07 said:
Found a couple pics from pre-cut when I was about 205 (203-207 avg).

I don't like to measure things like arms anymore because quite frankly, I don't need to document 13" on anything above the waist. But judging by how my shirts are fitting I feel like I'm holding really good lean mass on this cut so far. you can see the softeness in the arms, back, and abs obv from a 2 year 25lb+ bulk but it yielded sick results and PRs in everything.


View attachment 251488

View attachment 251489

View attachment 251490


Compare that to when I was fairly shredded, but too smol.

View attachment 251491
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Looking good brother….looks like you’re having a successful cut, and definitely carrying more muscle than you had in that last picture. But you were definitely cut there. I’m sure when you get back to that body fat % that you will weigh more than you did then.💪
 
gphagan1 said:
Looking good brother….looks like you’re having a successful cut, and definitely carrying more muscle than you had in that last picture. But you were definitely cut there. I’m sure when you get back to that body fat % that you will weigh more than you did then.
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Here's hoping!! I'd love to be holding a few more pounds of lean mass with decent abs, gonna take some serious discipline and legit "science". Can't fake it this time with excessive fasting or 2hr CrossFit sessions.

New samples just arrived too, @cheftepesh1 , looking forward to trying them out!

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Looking thick man, also, I think you are safe to stop worrying if your arms are big enough. They look like high caliber cannons now. I think you have caught up a good bit and your delts are looking very impressive too!

I was not a fan of Mutants Whey Isolate when I used my samples. I had the chocolate, it was okay, just to thin for my taste, and not super flavorful. The Mind FK is a very effective focus oriented pre-workout with a decent power kick but more about the focus, and actually tasted pretty good.
 
MrKleen73 said:
Looking thick man, also, I think you are safe to stop worrying if your arms are big enough. They look like high caliber cannons now. I think you have caught up a good bit and your delts are looking very impressive too!
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Thanks dude I appreciate it. it's been a long time coming and I often felt silly hitting arms as much as I did, but today when I was putting on some xpg carnitine I noticed my biceps definitely looked like something finally. Its getting there. part of me feels like I need to strike while the iron is hot and double down, but the results are also really motivating me to work harder on things like quads, calves, and lats. I must have over 2,000 sets of bicep work in the last 52 weeks but it's worked!

That pic was a good 15+lbs ago but as far as leanness goes the hardest part is that area right at the bellybutton and below. When I stand up as straight as i can it things out quite a bit so again I'm not sure if it's just a 42yr olds spare tire, or that burst disk that compresses my body in that area (50/50?). I'm also trying to figure out exactly how flat/lean my abs "should" be for good definition. they're coming back for sure, but you can tell there is a substantially difference in my overall physique at my "lean" pic vs say a bodybuilder who has abs with just as much definition but is nowhere near that "skinny".

Ironically that skinny me at about 172lbs could still clean and jerk about 270lbs, deadlift 450 and bench around 275, but as lean as "skinny" as I was, I was running 6 min miles and doing muscle ups in wods. I don't have a "need" to do those things anymore which is why I'm running so much low impact liss to clean up the excess and try to preserve the lean mass.



MrKleen73 said:
I was not a fan of Mutants Whey Isolate when I used my samples. I had the chocolate, it was okay, just to thin for my taste, and not super flavorful. The Mind FK is a very effective focus oriented pre-workout with a decent power kick but more about the focus, and actually tasted pretty good.
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good to know, I'll mix it light on water on first go then to give it a decent try!
 
MrKleen73 said:
your delts are looking very impressive too!
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thanks man, I think that's a product of 10 years of CrossFit too. Once I was able to really RX everything competitively I always went for that special "RX+" badge next to my name ahaha. so if we were doing a wod with say 10 x 185lb push press or something, I'd run it at 205lbs etc. I also a long time ago tried to adopt bringing weights down to my shoulders vs just dumping bumper plates to gain the eccentric effect
 
Yeah Man, looking at your physique your arms are no longer a weak point. They are up to snuff with the rest of your physique for sure.
 
Red Bull Wednesday (Wings)

Reverse lat pull downs
3 x 12
+ 15 dropset

BB Rows
10 x 95, 135, 185, 205
18 x 155
15 x 135

Cable pull overs
3 x 15
+ 20 dropset

Kroc Rows
3 x 12 x 60s
+ 12 x double DB dropset at 52.5lbs ea

SeAted cable rows
12 x 50s, 65s, 80s
+ 15 x 50s (super strict )

Lat pull downs
3 x 12 to 175lbs
+ 15 x 100lbs dropset to failure

Sorta wanted a little more work but last felt good and plumpy. May or may not add pull ups tonight. Thinking of switching up cardio to some sled runs for an HIIT effect.

Screenshot_20250430-115702.webp



still not sure how I feel about cable rows but the pump was good today so I must have found it.

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and for the first time in over a decade i'm legit getting bored with chicken on salad at lunch, so today I spiced mine up with a half serving of ranch and homemade salsa.

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on a side note I just want to say how much I freaking love these Maui Jims. My brother told me a long time ago "buy once, cry once". I was going to play poker 3 summers ago in vegas but the poker room was full of a tourney so I walked through the shops and finally pulled the trigger on some fancy glasses I had been eyeballing for like 2 years (lol, yeah I take that long to make purchases).

they have awesome warranties. last fall maui jim completely replaced the lenses after 2 years of wear and tear and just yesterday my optomitrist rebuilt them again for me, for free, because I had < gasp > sat on them and broke one of the arms. I love maui Jim!

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Round 2

Incline treadmill - 35 min

Was feeling a bit lazy so I skipped HIIT and jumped on the treadmill for 20min which turned into a casual 35.
 
OHP
Bar x 20
5 x 95, 135, 155
3 x 165
1 x 175, 185

Pushpress
5 x 195, 205
8 x 185
  • 12 x 135 dropset
  • 10 x 95lb dropset strict OHP

DB laterals
15 x 30s, 35s
2 x 12 x 40s
+ 10 x 30s dropset

DB OHP - seated
15 x 40s
12 x 50s
9 x 60s
  • 6 x 40s dropset
  • 15 x 32.5s burnout set

BB high pulls / upright row
15 x 60lbs, 70lbs
10 x 100lbs
+ 15 x 60lbs dropset

DB shrugs
3 x 15 x 70s

SS with rear delt swings
3 x 15 x 22.5s

Forward DB raises
12 x 30s
  • 15 x 25s dropset
  • 15 x 15s dropset

I'm gassed.

Notes
Sorta rushed today, off to get a puppy next!

OHP was crazy heavy, been a while! A bodyweight press would have been 190 today but I don't think I had it even if I could have found the micro plates.

JFC! Wore a tank top for the first time in years and delt were fuckin' shredded on those DB laterals

Starting to feel like myself again. Still need to double down on arms. Hardest thing for natty guys to hold.
 
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I didn't talk about it because it was too painful, but my Roxy died in early March unexpectedly at age 4. We had worked hard (fetch), she came inside drank some water, and died a few minutes later. A couple weeks after that, the neighbors dog died in the same fashion. I was torn between whether I had killed my dog from over exertion, or poison. we then found out someone had been spraying poison around our property so with both dogs going within 2 weeks, in the same way, we've come to the conclusion they were poisoned. I didn't think I'd go down the road of another dog until retirement to be honest. I just didn't think I'd have it in me, losing this dog really crushed me badly. But then this little heeler/border collie mix popped up and.... one thing led to another. Next thing I know I'm hitting the ATM machine for cash and I have a new puppy at home. It still pretty hard, that inner child thing is real. Losing my dog has made me feel like the 6 year old version of myself. I don't remember an age where I didn't have a dog, as young as I can remember, I had a dog in my bed. so losing Roxy.... that broke the heart of the 6yr old inside me.


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Now as far as training goes, I'm overdue for a rest day. So I decided being a friday, I'd take Lzzy to work with me, run PSMF, and then maybe tonight I'll give her a little crate training and take the GSD for a walk with my wife for light LISS/NEAT.
 
Oh man, I am so sorry for your loss. The unexpected deaths are so much harder to deal with. At least the last thing that Roxy did was play with her dad! You can't have a much better close out to life for a dog than playing with their human one last time before passing. I am the same way with dogs, my heart truly breaks, but not having a dog leaves a dog shaped hole in my heart that only another dog has a chance at filling. Their is just something so special about the unconditional love and adoration of your dog.
 
Also, congratulations, that new pup is adorable. Is the name really Lzzy, or is the i not working on your keyboard?
 
MrKleen73 said:
Oh man, I am so sorry for your loss. The unexpected deaths are so much harder to deal with. At least the last thing that Roxy did was play with her dad! You can't have a much better close out to life for a dog than playing with their human one last time before passing. I am the same way with dogs, my heart truly breaks, but not having a dog leaves a dog shaped hole in my heart that only another dog has a chance at filling. Their is just something so special about the unconditional love and adoration of your dog.
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It still makes my heart hurt man. I just finished this session on March 2nd. Came home and stood out in the driveway launching the tennis ball for my dog thinking "this really isn't bad. she needs a lot of exercise and I don't mind standing out here in my sandals, rain or shine just tossing the ball for her. I could do this for another ten years" we played really hard, then I took my post workout shower and when I got out she had thrown up, then laid in her bed. she waited for me to run over to her before she let out the death sigh. I knew what was happening instantly but it took me an hour to believe she had died. I kept checking her for a heartbeat and hearing my own. I had her in the ground next to her buddy under my wife's birth tree within 2 hours of getting home from the gym. "It's just a dog" I keep telling myself, but in reality it just hits like a human family member.

Dustin07

Post in thread 'Slicin' and Dicin''

Sunday squats with my boy-

Squats
5 x bar, 95, 135, 185, 225
3 x 225
1 x 245, 265, 285, 305, 315, 325
5 x 225
(My boy squatted every single rep and set i did. He hit a PR at 325 today. Age 15)

V squats
3 x 10

Leg press
3 x 15

Hack squats
2 x 10

Leg ext
3 x 15

Adductor machine
3 x 20

Calf extensions
3 x 15


Usually we bench together on Sundays but this lets me get heavy squat practice with him and saves my bench day for when my lifting buddy can join me (plus adds a day of recovery)

Yesterday did not gym. But spent the day hauling concrete bricks, removing fences, deck...
  • Like

MrKleen73 said:
Also, congratulations, that new pup is adorable. Is the name really Lzzy, or is the i not working on your keyboard?
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haha Lzzy Hale, of Halestorm. we tend to use rocker names for our dogs. the German Shepperd is Ax, or Axel (Rose) 😂 Roxy's name was suggested to me by a friend in the UK after a female vocalist Roxxie 😂🔥 so kept the tradition going. I considered Joan/Joanie (Jett), Annie Lennox, and a few others, but Lzzy just stuck for me this time! And yeah I'm forcing myself to spell it the way Lzzy Hale does... its a bit of a mind F but I gotta stay true to it.

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AnfoAjax said:
Brother, I get bored with chicken after a week 😭😭😭 how
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dude the guys in my office thought I was pyscho for heating up my salads in the past but in the winter I had to do something to make it different. made the greens like old school souther collared greens lol. usually if cutting I drench it in some sorta semi-clean salsa to give me that flavor. the hotter the sauce the faster I consume so it helps, haha.
 
I thought it was for Lzzy Hale, but I thought her name was spelled with an i like Lizzy for some reason. I am so attached to dogs, I have already been thinking of what my next dog will be when Wraith passes. It is kind of morbid, but so is having a dog that you know doesn't have a long time left. I know I do better when I have a pup, and have lost the thought that I need more time to get over my older dog. The love of a new pup will help a lot more with that than anything. It's not a replacement, just a new dog, a new relationship, and one I firmly believe my pets would want for me if they passed. There is no replacing a dog, they own a piece of our hearts, and it becomes theirs forever. However, I have plenty of love to spread around and need that outlet, and unconditional love a dog brings to the table.
 
MrKleen73 said:
I thought it was for Lzzy Hale, but I thought her name was spelled with an i like Lizzy for some reason. I am so attached to dogs, I have already been thinking of what my next dog will be when Wraith passes. It is kind of morbid, but so is having a dog that you know doesn't have a long time left. I know I do better when I have a pup, and have lost the thought that I need more time to get over my older dog. The love of a new pup will help a lot more with that than anything. It's not a replacement, just a new dog, a new relationship, and one I firmly believe my pets would want for me if they passed. There is no replacing a dog, they own a piece of our hearts, and it becomes theirs forever. However, I have plenty of love to spread around and need that outlet, and unconditional love a dog brings to the table.
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I understand that! the first one I had as an adult was my Dalmatian Lilly, I adopted her at age 4 with a heart condition and was able to stretch her life for another 5 years. that was like 15+ years ago at this point now, and ever since then I was fascinated by these miniature dalmatians that are being bred down south, but I can't get myself to fork out that kinda dinero !!

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Puppies – The Home of the ONLY Miniature Dalmatians in the WORLD!

miniaturedalmatians.com miniaturedalmatians.com
 
Rest day.
Had protein in my coffee this morning, otherwise pushed off calories until lunch. broke my boy out of the clank (high school) for a lunch visit, we did Jersey Mikes. both got turkey and provalone. I had extra turkey and almost no mayo. so stayed pretty protein centric with moderate carbs. Chicken is on the menu tonight.

I really want to get an arms day in this weekend but looking at my split, I should hit quads/hammies/calves tomorrow then figure out sunday/monday.
 
Dustin07 said:
Rest day.
Had protein in my coffee this morning, otherwise pushed off calories until lunch. broke my boy out of the clank (high school) for a lunch visit, we did Jersey Mikes. both got turkey and provalone. I had extra turkey and almost no mayo. so stayed pretty protein centric with moderate carbs. Chicken is on the menu tonight.

I really want to get an arms day in this weekend but looking at my split, I should hit quads/hammies/calves tomorrow then figure out sunday/monday.
Click to expand...
If you don't have time adding 5-6 sets of 1or 2 exercises after other sessions will give you a similar increase in volume, It can be done in an extra 10 minutes with no issues most of the time. Not a huge recovery concern.
 
Saturday Squats With Shawty (SSWS)

Warm up
DB curls
Superset with front rack DB squats
DB RDLs


Squats
10 x 95
5 x 135, 185, 225
1 x 265, 285, 305

Front squats
10 x 135, 115
+ 10 x 95 immediate dropset
(That sucked)

Leg press
10 x +180, +270, +360
7 x +460
8 x +500 (PR I'm sure)
15 x +270
20 x +180

MTS leg extensions
3 x 10-12

Adductor machine
3 x 20

Calf ext
3 x 15



Notes
Wife joined me today instead of going to her gym so that was fun and a great pop of effort for me.

Then this dude comes over and compliments my effort and shirt while I'm setting up 500lbs on the leg press. So my goal was like 1-5 reps to test it but after that I had to give it hell.


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This is the combo we use and keep in the fridge. The No Salt is basically a potassium source. We started this combo last spring when my wife hired that coach who is a physique competitor and I've liked having it available in the fridge ever since. I don't even notice the salt flavor anymore tbh
View attachment 251629
 
Oh man, I had missed that about your dog passing away in March. So sorry for your loss bro. Our dogs are like part of the family and it’s always hard when we lose one. Glad you were able to get another puppy….that always helps. That’s cool that you name them after rock stars. Lzzy is a nice looking puppy, and I’m sure she will be a loyal girl. Dogs really do show us what unconditional love is. It’s good to hear how you like to train your dogs. My wife is a dog trainer, and one of the things she tells her clients is that training not only helps the dog, but it helps you as well. It helps you bond even more with your dog, and it makes them happy, because they want us to lead, and they love to please us.👍
 
Swole Sunday with Bae

DB curls
15 x 30s, 35s, 35s
12 x 40s
  • 10 x 30s drop set
  • 10 x 25s dropset again

Laying skullies
20 x 50
2 x 15 x 70

Ez bar curls
15 x 70
12 x 80
10 x 90
  • 10 x 70 dropset
  • 10 x 60 dropset again

Cable OH ext
20 x 50, 80
15 x 90, 100
+ 13 x 60 dropset

DB hammer curls
3 x 12 x 40

SS with cable tri pull downs
3 x 15

H/S dips
10 x +180, +230, +280, 300
  • 10 x 230 dropset
  • 10 x 180 dropset again





That's it, ordering more tank tops.

Normal preWO stack + grits, chicken, and eggs for breakfast.
 
Dustin07 said:
Swole Sunday with Bae

DB curls
15 x 30s, 35s, 35s
12 x 40s
  • 10 x 30s drop set
  • 10 x 25s dropset again

Laying skullies
20 x 50
2 x 15 x 70

Ez bar curls
15 x 70
12 x 80
10 x 90
  • 10 x 70 dropset
  • 10 x 60 dropset again

Cable OH ext
20 x 50, 80
15 x 90, 100
+ 13 x 60 dropset

DB hammer curls
3 x 12 x 40

SS with cable tri pull downs
3 x 15

H/S dips
10 x +180, +230, +280, 300
  • 10 x 230 dropset
  • 10 x 180 dropset again





That's it, ordering more tank tops.

Normal preWO stack + grits, chicken, and eggs for breakfast.
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Good workout….it’s obviously working if you’re growing out of your tank tops.💪
 
gphagan1 said:
Good workout….it’s obviously working if you’re growing out of your tank tops.
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I'm going as hard as I possibly can on the iron lately. I mostly trust my ability to read my body and know limits + CNS fatigue etc but man my energy level on weights has been crazy high. I think the powerlifting has really enabled me to reach new heights on hypertrophy training. These sessions have been awesome lately!
 
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