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Slicin' and Dicin'

Fasted cardio circuit - still stim free

Row - 5 min
Stairs - 5 min
Incline treadmill - 5 min
Elliptical - 5 min
(Shorter, more intense intervals)

EMOTM x 20
Sled push down and back
10 x 2 plates
6 x 3 plates
2 x 4 plates
1 x 5 plates
1 x 6 plates
(New level unlocked)

Notes
Cardio day with my lifting buddy so I changed it up a bit to keep it more interesting but hopefully still effective.
 
He decided to skip baseball this year and go to track as a thrower. I told him that squats and shot put can only likely help one another as he works to build power and explosiveness. By some crazy luck, we have a collegiate shotputter at the local gym who worked with him last night and said they think he picked the right sport. So I found the records for our high school so he has numbers to chase ;)
A ton of crossover for field athletes and powerlifting! He’s gonna crush!
 
I think I almost killed my buddy on that 20 minute EMOTM lol. Everytime he skipped a minute, I added a plate 😂 😂 I think he skipped 3 or 4 rounds then didn't attempt the 6 plate push. it cracks us both up because he has the massive squat and his bench is catching mine, but I'm always a bit more geared for the AMRAPs and cardio pushes. we ran the same machines, but I'd kick the stairs and eliptical up to level 5-7+ and my HR would show 120bpm and dropping, whereas he was around 145-150+

but I also think that's a good thing for both of us because its a small reward for me to show me my own improvement and a good carrot for him to show him his room for improvement. he did say today he needs to do more of this and that it was obvious to him looking at our HRs. so if it helps he and I both become healthier I'm all for it.
 
Hang power cleans
10 x 95, 135
5 x 155, 175
3 x 195, 205

BB Rows
3 x 10 x 135

DB curls
4 x 10

SS with H/S shrugs
4 x 15

Rear delt flies
3 x 10

SS with lat pull downs
3 x 12

Single arm cable curls
4 x 10ea

SS with cybex tbar row
3 x 12+

21s, EZ bar
3 x 50lb
 
Fasted cardio circuit - still stim free

Row - 5 min
Stairs - 5 min
Incline treadmill - 5 min
Elliptical - 5 min
(Shorter, more intense intervals)

EMOTM x 20
Sled push down and back
10 x 2 plates
6 x 3 plates
2 x 4 plates
1 x 5 plates
1 x 6 plates
(New level unlocked)

Notes
Cardio day with my lifting buddy so I changed it up a bit to keep it more interesting but hopefully still effective.
I’ve been considering adding in sled push. Did you do it the day after your press day? Did that assist in recovery, or detrimental?
 
I’ve been considering adding in sled push. Did you do it the day after your press day? Did that assist in recovery, or detrimental?

I haven't found it to have any effect one way or the other. I'd be hesitant to say it's assisting recovery, but doesn't seem to be hurting. But I am running short HIIT sessions of it basically with 10-15 minute EMOTMs mostly. Typically running a light 2 plate sled which I can really grind my feet into and spring and occasionally moving it up to 3-5 plates. but 10 x 10 second sled pushes with only an add 90lbs thrown on isn't really maximaml output.
 
I haven't found it to have any effect one way or the other. I'd be hesitant to say it's assisting recovery, but doesn't seem to be hurting. But I am running short HIIT sessions of it basically with 10-15 minute EMOTMs mostly. Typically running a light 2 plate sled which I can really grind my feet into and spring and occasionally moving it up to 3-5 plates. but 10 x 10 second sled pushes with only an add 90lbs thrown on isn't really maximaml output.
Gotcha. I’m looking at adding in that to go with my “sprints” and jogs since I actually enjoy it. Steady state jogging is terrible, but I need to be in better condition if I can’t be huge 😂
 
Gotcha. I’m looking at adding in that to go with my “sprints” and jogs since I actually enjoy it. Steady state jogging is terrible, but I need to be in better condition if I can’t be huge 😂
I feel that. my feet are not great when I run a lot, thats a big part of why I've been doing the circuits to mix it up, but the sled hasn't hurt them at all and I get a crazy great reaction from it. really wakes me up and setting the EMOTM timer makes it fun and holds me accountable
 
Cube week 4 heavy day

Bench
10 x 95, 135
8 x 155
6 x 185
5 x 215
3 x 245
3 x 1 x 275

AMRAP X 2
245 X 5,5

DB arms facing
10 x 70s
8 x 80s
6 x 90s
5 x 100s (probably a PR of sorts)

Heavy DB work always cracks me up cause it's like:
Deadlift > farmers carry > bench

Incline bench
3 x 135, 155, 175
3 x 3 x 185

Cable OH ext
3 x 15

Dips
3 x 10

SS with hanging leg raises
3 x 15

Heavy day is so nice lol
Those 100s are the heaviest we have at this particular gym and I wanted them bad today.
No spotter today so didn't risk 6+ on the AMRAP but 5 was a fair struggle.
 
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He decided to skip baseball this year and go to track as a thrower. I told him that squats and shot put can only likely help one another as he works to build power and explosiveness. By some crazy luck, we have a collegiate shotputter at the local gym who worked with him last night and said they think he picked the right sport. So I found the records for our high school so he has numbers to chase ;)
I beg to differ. Chicks dig the long ball. Former collegiate baseball player here so I may be a little bias. Nice lifts for him!
 
I beg to differ. Chicks dig the long ball. Former collegiate baseball player here so I may be a little bias. Nice lifts for him!
lol which part are we disagreeing on?
I'd way rather he played baseball but I'm super happy to seem in in sport regardless...
 
I apologize that I can't make food look good in a picture but this steak, potato and salad dinner was amazing.


View attachment 249583
UHM... WTF are you talking about? That looks amazing!!!!
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)


Stim free again today. I've lost the need or desire for a stimmy preWO lately.
So now it becomes obvious that you simply HAVE to build your squat. You can't let that boy lap you before he can drive!!! At least you still have him on pound for pound strength now but it won't be that way before long if squat doesn't become a priority! ASSERT YOUR DOMINANCE! 💪💪💪
 
I beg to differ. Chicks dig the long ball. Former collegiate baseball player here so I may be a little bias. Nice lifts for him!
NO CHICKS DIG A BIG BAT! :) I don't think the guy was saying that baseball was a lesser sport, just that he is perfectly suited for that sport, probably based on his ability to learn the skills quickly, and his natural explosiveness. Big strong thighs and shoulders, alongside natural explosiveness is excellent for the sport. Plus one HUGE benefit is he would be competing with far less competitors for a college scholarship. There are way more good baseball players than shotput guys. Which makes getting a scholarship in baseball harder. That being said he may be perfectly equipped for baseball as well, but if he is willing to abandon it, then it is not his passion.
 
NO CHICKS DIG A BIG BAT! :) I don't think the guy was saying that baseball was a lesser sport, just that he is perfectly suited for that sport, probably based on his ability to learn the skills quickly, and his natural explosiveness. Big strong thighs and shoulders, alongside natural explosiveness is excellent for the sport. Plus one HUGE benefit is he would be competing with far less competitors for a college scholarship. There are way more good baseball players than shotput guys. Which makes getting a scholarship in baseball harder. That being said he may be perfectly equipped for baseball as well, but if he is willing to abandon it, then it is not his passion.

I definitely didn’t take it that way. My joke just came off wrong.

Cool Story: We had a high school kid throwing 40-45’ shot put which really isn’t all that far. He went to a D2 college and just wanted to continue competing so he focused on the Hammer Throw. As a senior in college, he has now qualified for Nationals in it. Hard work pays off!
 
Warm up - waiting on rack

DB curls
Double DB goblet squats
DB RDLs

Squats
10 x 95
8 x 135
6 x 185
5 x 225
3 x 255, 285
2 x 300

EMOTM x 10 x 10
Leg press
Rounds 1-8 = 2 plates per side
Rounds 9 - 10 = 3 plates per side

Leg ext
3 x 10

Adductor machine
4 x 20

Hanging leg raises
4 x 10




Notes
Bit tough to motivate but hit my targets
 
Fasted cardio - still stim free

Elliptical - 15 min - 145 "calories"
Bike - 15 min
Incline treadmill - 20 minutes
(Alternating 5 to 10 incline)

Total 50 minutes


Running at minimum a 30hr fast but thinking of going 60hr with two light cardio days today and tomorrow.
 
I definitely didn’t take it that way. My joke just came off wrong.

Cool Story: We had a high school kid throwing 40-45’ shot put which really isn’t all that far. He went to a D2 college and just wanted to continue competing so he focused on the Hammer Throw. As a senior in college, he has now qualified for Nationals in it. Hard work pays off!

Yeah I was watching an Ohio State championship tourney on youtube the other day and it looked like 50' was the baseline, anything beyond that was Victory. really makes me wonder how far I could throw today. I haven't done actual shotput in like 26 years lol. although I admit when doing yard work I often will chuck rocks, bricks, etc in a shotput fashion 😂
 
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Fasted cardio - LISS

Elliptical - 15 min
Bike - 15 min
Incline treadmill - 20 min

Total 50 min

Notes
Anytime heart rate bumped 130 I cooled it off a bit. Today was just about time served. Not looking for heavy exertion at all but to maximize the effects of my fast. I'm at about 48hrs right now. I'll decide whether I'm going a full 60 or breaking it tonight when I jump on the scale tonight. Hydrated heavily yesterday and today (both water and electrolytes) so I don't expect a major movement in the scale.

Started thread at 203lbs, I'm at the one month marker and caught a fasted 192.6 this morning.
 
Good enough for the girls I date. Shaving the rest by end of month should be easy so going to break my fast at 48hrs with meat and lettuce, saving any simpler carbs for tomorrow pre bench.

It's a catch 22 ending the fast early when 3 more hours would mean sleep and give me another 8 hours but I've cut pretty fast and being proper fed for bench tomorrow is also important to me.

Hitting a 2.4 drop in about 3 weeks is nothing so this is fine. Gonna enjoy some food and barbells

Screenshot_20250311-182925.webp
 
I keep looking at this trend and find it interesting. I haven't decided what it means to me yet but I know my next goal is a "monthly" avg that's a bit lower than that low. But once I hit 189 I can slow my roll a bit.

Screenshot_20250311-183302.webp
 
Cube week 5 light day

Bench
10 x 95, 135
8 x 155, 185
5 x 215
3 x 245
2 x 260
1 x 275

CGBP
AMRAP X 2
205 X 10, 10

(Technically a PR but previous attempts were after way higher bench volume)

Incline DB
12 x 65s
10 x 75s
8 x 85s
6 x 85s

Ez bar Skull crushers
10 x 60lbs, 70lbs, 80lbe

Cable OH ext
3 sets to roughly failure.

SS with ez bar curls
3 x 10+ x 60lbs
(For pump fun)

Flies
3 x 10

Roc-it shoulder press
2 x 10

SS with matrix lateral raises
2 x 12




Notes
Felt like a light / easy day.
Definitely feeling leaner in the middle, shirts seem to be fitting much looser in the gut too but minimal arm size loss (feels like it anyways)


Screenshot_20250312-115048.webp
 
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Sounds like things are going well, between the fat loss and moving towards the end of this 6-week bench phase. Keep doing what is working for you!
 
Sounds like things are going well, between the fat loss and moving towards the end of this 6-week bench phase. Keep doing what is working for you!
I'm actually starting to enjoy it as I sink back into a groove. It takes as few weeks to create the new habits but once you start to notice changes the rewards are nice.

Admittedly half the time when I walk into the gym I ponder life, the bulk and cut cycle and sometimes wonder if it would be easier and less stressful to just stay lean, but every time I do lean back down into the 180s it only takes a few weeks before I get a hankering for a strength cycle and thus the bulking begins 😂

Remind me, your cut is just based on cal restriction + fasting?

Utilizing the fasting for 90% of my calorie restriction. I'm not eating fast food or drinking beer or anything, but I am letting myself eat more freely during my meals on 20:40 or 30hr+ fasts. On days when I'm not fasting I'm sticking to pretty normal cutting diet routines like supplementing egg whites over eggs, chicken, fish, lean meats, etc with a high priority on protein and focusing carb consumption around lifting.

But I'm also making use of a lot of cardio. Largely LISS, but some HIIT stuff with the sled etc.
 
Why does this look like the stock market right now? That bad boy needs to hurry up and crash. This intentionally fabricated depression needs to take hold and do its thing so we can reverse our of it with low inflation sooner. I hope you all are prepared for the ride down. I sold out about 140,000 grand a little while back to buy the dip.

Congratulations on the quick weight loss, I see you are doing the damn thing!
 
Why does this look like the stock market right now? That bad boy needs to hurry up and crash. This intentionally fabricated depression needs to take hold and do its thing so we can reverse our of it with low inflation sooner. I hope you all are prepared for the ride down. I sold out about 140,000 grand a little while back to buy the dip.

Congratulations on the quick weight loss, I see you are doing the damn thing!

Ha you're braver than me, RSI is showing oversold already with gas, egg, inflation and interest rates all on a downward trends so I'm guessing rates stay flat this month, finally drop next fed decision, and 2025 ends with fireworks.... Here's hoping.

BF is trending the right way! Funny thing is I feel a little bit on cruise control now for the rest of the month until I hit that target then I feel like things might even step up to a next level....


Taking my first legit no lifting no cardio, no garden rock hauling no walking golf rest day since I started this thing and taking the wife on a little date tonight.

Tomorrow I'll probably have a 2 a day because my boy has a late night with track, then CrossFit open event, so I'll likely try to get lifting in at lunch and cardio after work or the other way around.
 
Ha you're braver than me, RSI is showing oversold already with gas, egg, inflation and interest rates all on a downward trends so I'm guessing rates stay flat this month, finally drop next fed decision, and 2025 ends with fireworks.... Here's hoping.

BF is trending the right way! Funny thing is I feel a little bit on cruise control now for the rest of the month until I hit that target then I feel like things might even step up to a next level....


Taking my first legit no lifting no cardio, no garden rock hauling no walking golf rest day since I started this thing and taking the wife on a little date tonight.

Tomorrow I'll probably have a 2 a day because my boy has a late night with track, then CrossFit open event, so I'll likely try to get lifting in at lunch and cardio after work or the other way around.
Hope you enjoy your rest and date, and hope your boy does good with track and his CrossFit event.💪👍
 
Hope you enjoy your rest and date, and hope your boy does good with track and his CrossFit event.💪👍

Wishing him luck!

its kicking his ass in a good way. Yesterday he texted me a picture of the barbell. 335lbs, clean squat PR in class. He said he took 225lbs (bench) without a spotter clean, so attempted 235 but missed so I might give him a little bench session Sunday even though I'd prefer we squat. He's built the opposite of me, his engine is great at firing out these 1rm numbers but the cardio capacity of CrossFit is a major challenge, which in my mind, means its probably the right thing for him to be dabbling in right now.

My guess is much like my other lifting partner, he would pound for pound outlift me on the squat today. But if we drop to 225lbs for reps, I'll probably crush him. always an interesting thing to me.
 
Ha you're braver than me, RSI is showing oversold already with gas, egg, inflation and interest rates all on a downward trends so I'm guessing rates stay flat this month, finally drop next fed decision, and 2025 ends with fireworks.... Here's hoping.
Yeah, I expect this crash / correction / recession, whatever it is going to be called when it is over to last a few more months same as you. At the same time, interest rates aren't the only thing that is going to affect the market. The tariffs are going to hurt a bit for a little bit of an adjustment period. Many are focusing on Mexico, Canada, and China, but the reciprocal tariffs on every other country is going to cause some temporary pain that I expect to last a little longer keeping volatility high. I kind of expect a bull trap soon. I have been watching the charts and see them playing the pump and dump game on some of my stocks over and over throughout patterns that retail investors can't drive. I have capitalized on a few of them to make a little money on the way down.

I am buying now, everything is on sale and I will keep buying back in at lower prices. I have almost got my bigger positions back up to my targets for holdings at cheaper prices. So I have already profited on those trades a bit for when things come back up. Also doing some diversification into some more stable investments. I was playing catch up from not having put anything into it when I was younger so making moves while I still have 15 years left to get the cash up. All of these are in my 401k, I don't really have much cash in the market outside of my 401k. Anyway, for right now, the math is mathing for me to be in a better position on the way back up. The bottom line is you have to know what you are willing to gamble with, and willing to take the losses or missed gains if you are doing any swing trading. I am of the belief I would rather have the money I need, or not have enough to hurt my chances with being on assistance if needed. Nothing like being in that middle position where you can't get help but don't have enough to live well anyway. So I have some catching up to do which requires a bit of aggressiveness to get enough for my goals. Especially when the market is correcting. As they say millionaires are made during the crashes. I don't expect to be one any time soon, if at all. Hopefully I can bump my previous levels on some of my holdings by 10-20% through buying the dips I might have a chance by the time I retire. I figure I have 5 years to keep taking calculated risks to do the job. We will see. So I am dollar cost averaging during this time, and doubling down when we hit a projected low. Unfortunately I waited a little too long and didn't sell as close to the top as I would have liked but it was still high enough to see a pretty good profit on the way back up from buying back in 10-20% lower. Of course if things were to launch now, I would lose a little of the profit on the way back up but also a lot more of my money will be in more established less aggressive stocks. So it will be less volatile. Will it work we shall see, is the juice worth the squeeze, I think so, and hope so.

its kicking his ass in a good way. Yesterday he texted me a picture of the barbell. 335lbs, clean squat PR in class. He said he took 225lbs (bench) without a spotter clean, so attempted 235 but missed so I might give him a little bench session Sunday even though I'd prefer we squat. He's built the opposite of me, his engine is great at firing out these 1rm numbers but the cardio capacity of CrossFit is a major challenge, which in my mind, means its probably the right thing for him to be dabbling in right now.

My guess is much like my other lifting partner, he would pound for pound outlift me on the squat today. But if we drop to 225lbs for reps, I'll probably crush him. always an interesting thing to me.
Well you could do both, he had a chest and bench session earlier this week do another one. Alex Kikel had me training bench and squats on the same day during my meet prep and it worked out well for me. On heavy chest we did speed or an alternate squat stance, and on heavy squat day we did speed bench. I definitely wouldn't have him try to go for a PR on chest Saturday, he just hit a failure attempt and if he grinded for it his CNS probably needs a little more time.
 
The tariffs are going to hurt a bit for a little bit of an adjustment period. Many are focusing on Mexico, Canada, and China, but the reciprocal tariffs on every other country is going to cause some temporary pain that I expect to last a little longer keeping volatility high.

it seems like they would but every time I think about that or read it, I look back to his first term and our inflation numbers were very normal to low, with a brief window of deflation. I'm in manufacturing and I can say in 25 years of being in business, the only great economy I have ever seen for manufacturers was under Trumps first term.

Tariffs were a bitch to calculate because even the products we manufacture use mexican and chinese components, and often times we didn't know which factory had produced one until it was invoiced and on our dock, so a lot of tariffs hit us LATER and required invoicing the customer long after, but we worked through it and business all in all really thrived.

I am buying now, everything is on sale and I will keep buying back in at lower prices. I have almost got my bigger positions back up
to my targets for holdings at cheaper prices. So I have already profited on those trades a bit for when things come back up
The bottom line is you have to know what you are willing to gamble with, and willing to take the losses or missed gains

Yeah pretty much my whole life DCA has just been the way for me. My best ever was back in 2007/ish when GE plummeted to like $12. My dads stock broker asked me if I wanted to pick it up, I said no not yet. then it went down to a low of somewhere between $6.50-8 and I started buying with both hands. I had some of every paycheck go into nothing but GE for 2 years, I had a goal of 1000 shares. And it did take me a few years to get there but by the time I got to 1000 my average cost was $13.50/share and the dividend yeild was actually really great. I used the dividends to diversify into other stuff back then and at about $33/share I cashed out my GE to buy my loft in Tacoma that I lived in, then rented, then sold when I got married for a really nice return. I think about that one a lot. It was a huge blessing that stemmed from collecting GE shares for a few years in my 20s. If I could teach young people anything about finance it would be that.

I did do some swing trading during COVID when the airlines all crashed hard and then got out when the prices had recovered like 50-100%. I made great percentages (but its not like I risked $100k or anything) and felt good about it but man if I had held for another year I would have made a lot more. I just never liked airline stocks. I only jumped in that one cause they plummeted so hard so fast.

Well you could do both, he had a chest and bench session earlier this week do another one. Alex Kikel had me training bench and squats on the same day during my meet prep and it worked out well for me. On heavy chest we did speed or an alternate squat stance, and on heavy squat day we did speed bench.

I think he could, being 15 with better recovery and less gym volume in general but my next chest day is cube week 5 heavy day so I'd rather let him do some speed bench on Sunday, then focus both of us on legs/squats I think. I agree that a 1rm effort would likely be too early, but I think some comp style pause or possibly even banded wwork might be beneficial for him. Heck honestly maybe even slingshot or boardpress.

Looking back, I have no regrets letting him use the slingshot from day 1 with even a measly 135lbs. and the reason for that is it immediately corrected so much of his form, instead of being a elbow flailing teen, his arms were locked and loaded from that slingshot repetition and today when I watch him move he's pretty good. over time he'll learn more about his arch, the bell curve in his ROM, and how to really dig some more strength from his lower, but generallys peaking his shoulders and elbows look safe and happy.
 
its kicking his ass in a good way. Yesterday he texted me a picture of the barbell. 335lbs, clean squat PR in class. He said he took 225lbs (bench) without a spotter clean, so attempted 235 but missed so I might give him a little bench session Sunday even though I'd prefer we squat. He's built the opposite of me, his engine is great at firing out these 1rm numbers but the cardio capacity of CrossFit is a major challenge, which in my mind, means its probably the right thing for him to be dabbling in right now.

My guess is much like my other lifting partner, he would pound for pound outlift me on the squat today. But if we drop to 225lbs for reps, I'll probably crush him. always an interesting thing to me.
Self-unracked bench PRs oh my!!!!! Little dude has talent 💪🏻
 
it seems like they would but every time I think about that or read it, I look back to his first term and our inflation numbers were very normal to low, with a brief window of deflation. I'm in manufacturing and I can say in 25 years of being in business, the only great economy I have ever seen for manufacturers was under Trumps first term.

Tariffs were a bitch to calculate because even the products we manufacture use mexican and chinese components, and often times we didn't know which factory had produced one until it was invoiced and on our dock, so a lot of tariffs hit us LATER and required invoicing the customer long after, but we worked through it and business all in all really thrived.





Yeah pretty much my whole life DCA has just been the way for me. My best ever was back in 2007/ish when GE plummeted to like $12. My dads stock broker asked me if I wanted to pick it up, I said no not yet. then it went down to a low of somewhere between $6.50-8 and I started buying with both hands. I had some of every paycheck go into nothing but GE for 2 years, I had a goal of 1000 shares. And it did take me a few years to get there but by the time I got to 1000 my average cost was $13.50/share and the dividend yeild was actually really great. I used the dividends to diversify into other stuff back then and at about $33/share I cashed out my GE to buy my loft in Tacoma that I lived in, then rented, then sold when I got married for a really nice return. I think about that one a lot. It was a huge blessing that stemmed from collecting GE shares for a few years in my 20s. If I could teach young people anything about finance it would be that.

I did do some swing trading during COVID when the airlines all crashed hard and then got out when the prices had recovered like 50-100%. I made great percentages (but its not like I risked $100k or anything) and felt good about it but man if I had held for another year I would have made a lot more. I just never liked airline stocks. I only jumped in that one cause they plummeted so hard so fast.



I think he could, being 15 with better recovery and less gym volume in general but my next chest day is cube week 5 heavy day so I'd rather let him do some speed bench on Sunday, then focus both of us on legs/squats I think. I agree that a 1rm effort would likely be too early, but I think some comp style pause or possibly even banded wwork might be beneficial for him. Heck honestly maybe even slingshot or boardpress.

Looking back, I have no regrets letting him use the slingshot from day 1 with even a measly 135lbs. and the reason for that is it immediately corrected so much of his form, instead of being a elbow flailing teen, his arms were locked and loaded from that slingshot repetition and today when I watch him move he's pretty good. over time he'll learn more about his arch, the bell curve in his ROM, and how to really dig some more strength from his lower, but generallys peaking his shoulders and elbows look safe and happy.
If I could go back in time and start one thing earlier it would be Deadbug bench variations. Pretty killer movement for aux bench days.
 
Yeah, I expect this crash / correction / recession, whatever it is going to be called when it is over to last a few more months same as you. At the same time, interest rates aren't the only thing that is going to affect the market. The tariffs are going to hurt a bit for a little bit of an adjustment period. Many are focusing on Mexico, Canada, and China, but the reciprocal tariffs on every other country is going to cause some temporary pain that I expect to last a little longer keeping volatility high. I kind of expect a bull trap soon. I have been watching the charts and see them playing the pump and dump game on some of my stocks over and over throughout patterns that retail investors can't drive. I have capitalized on a few of them to make a little money on the way down.

I am buying now, everything is on sale and I will keep buying back in at lower prices. I have almost got my bigger positions back up to my targets for holdings at cheaper prices. So I have already profited on those trades a bit for when things come back up. Also doing some diversification into some more stable investments. I was playing catch up from not having put anything into it when I was younger so making moves while I still have 15 years left to get the cash up. All of these are in my 401k, I don't really have much cash in the market outside of my 401k. Anyway, for right now, the math is mathing for me to be in a better position on the way back up. The bottom line is you have to know what you are willing to gamble with, and willing to take the losses or missed gains if you are doing any swing trading. I am of the belief I would rather have the money I need, or not have enough to hurt my chances with being on assistance if needed. Nothing like being in that middle position where you can't get help but don't have enough to live well anyway. So I have some catching up to do which requires a bit of aggressiveness to get enough for my goals. Especially when the market is correcting. As they say millionaires are made during the crashes. I don't expect to be one any time soon, if at all. Hopefully I can bump my previous levels on some of my holdings by 10-20% through buying the dips I might have a chance by the time I retire. I figure I have 5 years to keep taking calculated risks to do the job. We will see. So I am dollar cost averaging during this time, and doubling down when we hit a projected low. Unfortunately I waited a little too long and didn't sell as close to the top as I would have liked but it was still high enough to see a pretty good profit on the way back up from buying back in 10-20% lower. Of course if things were to launch now, I would lose a little of the profit on the way back up but also a lot more of my money will be in more established less aggressive stocks. So it will be less volatile. Will it work we shall see, is the juice worth the squeeze, I think so, and hope so.


Well you could do both, he had a chest and bench session earlier this week do another one. Alex Kikel had me training bench and squats on the same day during my meet prep and it worked out well for me. On heavy chest we did speed or an alternate squat stance, and on heavy squat day we did speed bench. I definitely wouldn't have him try to go for a PR on chest Saturday, he just hit a failure attempt and if he grinded for it his CNS probably needs a little more time.
it seems like they would but every time I think about that or read it, I look back to his first term and our inflation numbers were very normal to low, with a brief window of deflation. I'm in manufacturing and I can say in 25 years of being in business, the only great economy I have ever seen for manufacturers was under Trumps first term.

Tariffs were a bitch to calculate because even the products we manufacture use mexican and chinese components, and often times we didn't know which factory had produced one until it was invoiced and on our dock, so a lot of tariffs hit us LATER and required invoicing the customer long after, but we worked through it and business all in all really thrived.





Yeah pretty much my whole life DCA has just been the way for me. My best ever was back in 2007/ish when GE plummeted to like $12. My dads stock broker asked me if I wanted to pick it up, I said no not yet. then it went down to a low of somewhere between $6.50-8 and I started buying with both hands. I had some of every paycheck go into nothing but GE for 2 years, I had a goal of 1000 shares. And it did take me a few years to get there but by the time I got to 1000 my average cost was $13.50/share and the dividend yeild was actually really great. I used the dividends to diversify into other stuff back then and at about $33/share I cashed out my GE to buy my loft in Tacoma that I lived in, then rented, then sold when I got married for a really nice return. I think about that one a lot. It was a huge blessing that stemmed from collecting GE shares for a few years in my 20s. If I could teach young people anything about finance it would be that.

I did do some swing trading during COVID when the airlines all crashed hard and then got out when the prices had recovered like 50-100%. I made great percentages (but its not like I risked $100k or anything) and felt good about it but man if I had held for another year I would have made a lot more. I just never liked airline stocks. I only jumped in that one cause they plummeted so hard so fast.



I think he could, being 15 with better recovery and less gym volume in general but my next chest day is cube week 5 heavy day so I'd rather let him do some speed bench on Sunday, then focus both of us on legs/squats I think. I agree that a 1rm effort would likely be too early, but I think some comp style pause or possibly even banded wwork might be beneficial for him. Heck honestly maybe even slingshot or boardpress.

Looking back, I have no regrets letting him use the slingshot from day 1 with even a measly 135lbs. and the reason for that is it immediately corrected so much of his form, instead of being a elbow flailing teen, his arms were locked and loaded from that slingshot repetition and today when I watch him move he's pretty good. over time he'll learn more about his arch, the bell curve in his ROM, and how to really dig some more strength from his lower, but generallys peaking his shoulders and elbows look safe and happy.
Yeah it’s definitely a good time to buy certain stocks while they are low and primed to reverse trend and climb back towards the end of the year. The business that is coming back to America will help move the market and if you can get in now, you will probably be in for a fun ride and enjoy some pretty substantial growth over the next couple of years.😎

It’s really cool hearing about your son doing so well Dustin. And we all know that competitive drive in the gym and in competitions will help with discipline and being driven to success in other areas of his life as well….Good job Dad.😎👍🏆
 
Self-unracked bench PRs oh my!!!!! Little dude has talent 💪🏻
I know, I was like what dafuq?? 😂
If I could go back in time and start one thing earlier it would be Deadbug bench variations. Pretty killer movement for aux bench days.
Yeah I actually really want to get some time with him doing some good accessory work like RDLs and additional ab work because he said his back was a little sore after his 335 squat. He's dumb strong for his age, and he's built for it, but heavy weight at 15 is heavy weight at 15 and I think we need to reinforce some stabilizers and prehab style accessories...

Yeah it’s definitely a good time to buy certain stocks while they are low and primed to reverse trend and climb back towards the end of the year. The business that is coming back to America will help move the market and if you can get in now, you will probably be in for a fun ride and enjoy some pretty substantial growth over the next couple of years.😎

It’s really cool hearing about your son doing so well Dustin. And we all know that competitive drive in the gym and in competitions will help with discipline and being driven to success in other areas of his life as well….Good job Dad.😎👍🏆

My wife asked about the time Trump got elected (I think it was just after) if we need to be doing anything in particular, because I told her we were going to see fireworks under this administration and she wanted to make sure we were set up for the best possible financial recovery after the past 4 years. I said babe, we've been doing it lol. minimizing debt, dollar cost averaging into investments. only thing we could possibly do if we decide our balls are big enough, is leverage ourself into debt funded investments, margin, etc. Not sure how much of that I want to take on though lol. I'm honestly at a stage in life where I have a hankering for the simpler things. a bench seat pickup, my dog, and a fishing pole.

It’s really cool hearing about your son doing so well Dustin. And we all know that competitive drive in the gym and in competitions will help with discipline and being driven to success in other areas of his life as well….Good job Dad.😎👍🏆

amen to all of that! and thank you!
 
Pop tarts day-

DB curls
3 sets x 10-12+

Superset with:
Double bent over DB rows
12 x 50s, 55s, 60s

BB Rows
10 x 135, 155, 175
20 x 135 (supinated / TUT focus)

Lat pulldowns
15 x 100
10 x 145, 190
6 x 205
+ 15 x 115 dropset.

Seated cable row
2 x 15

H/S shrugs
4 x 15 x +180

SS with incline DB curls
12 x 27.5s
10 x 30s, 30s
+ 15 x 20s dropset

BB high pulls
10 x 50lbs
15 x 60lbs, 80lbs
(Relearning these )

Cable Hammer curls
2 x 15 x 30lbs
2 x 15 x 35lbs
+ 15 x 25lbs dropset

(Saw Cutler doing these this week and wanted to throw them in. Good pump but feels like partial rom)


Ez bar curls
15 x 60lbs
+ 15 x 40lbs dropset
10 x 60lbs
+ 20 x 40lbs dropset


Notes
The var + alpha one were on fire today.
Last night's dinner was duck with polenta and of course some of my wife's tuna and risotto. This morning I smothered pretzel buns with ground turkey for a nice preWO carb and protein load.

Did run a half scoop of pump addict preWO today. Var at 25mg at wakeup now.

I tried those cable Hammer curls both facing the machine and not facing with cable between the legs. Between the legs from behind is better rom but a little wanky spanky for public.
 
Sunday bro sesh with my boy

Bench
10 x 95, 135, 175
5 x 195, 215
10 x 225

V Squats
3 x 10

RDLs
4 x 10

Good mornings
2 x 10

MTS leg extensions
3 x 10

Calf extensions
3 x 15

Sled pulls
(Took turns down and back adding a plate each run till we maxed out. We went up to 6 plates then sat on the six plates and pulled each other)



Notes
Nothing momentous to report today. Mostly a rehab / prehab day of diversity

Spending money and space on a machine just for this seems like such a waste lol

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well, yesterday at the time felt like we were both exhausted and going through the motions so my intent was mostly to expose him to some diversity in movement and just develop some new skills + some accessory work to help him prepare for the next leg up since he is squatting 335 already. Yet today, I have some pretty good hamstring doms, lol. We didn't go heavy on anything but apparently we got enough work in to trigger a reaction.
 
What don’t you like about the standing calf? You can’t get the negative stretch at all with a barbell on your back standing on the floor, and loading up a legpress to do raises is way more setup (and more dangerous if you don’t keep the stops in place).

That machine is the only calf one I’ll ever bother with. Seated is not transferring to any standing/athletic movements.
 
Fasted cardio circuit - no stim

Row - 10min
Stairs - 10min
Elliptical - 10min
Bike - 10min
Incline treadmill - 20min
Total - 60 min

Notes
Wife made Shepard's pie last night for st Patrick's day, a day early since I'm fasting today which was pretty awesome. But I'm definitely working that off today. She also made a roast because she loves to cook and to have some beef in the fridge this week when I break the fast, so admittedly that was my dessert

The cardio was like nothing today. Just blew by.
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Seated is not transferring to any standing/athletic movements.

Good point, I hadn't thought about the impact on seated vs standing in terms of athletic crossover. I normally would simply use a leg press to get the full ROM which seems like plenty for a hypertrophy effect but over the past 25 years I've probably hit calf extensions a dozen times at best... never really felt the need to isolate them since historically my calves are usually much larger than my arms, lol. Just been throwing them in lately to see what happens, ha.
 

probably my single biggest athletic injury fear right there, especially being over 40 now. I've seen so many blown out, and now just last week even Tiger Woods ruptured his. I imagine that means no 2025 season for him, and I wouldn't be surprised if that's the final injury that retires him.
 
More fasted cardio-

Row - 10min
Stairs - 10min
Incline treadmill - 30min
Bike - 10min

Total - 60min

Notes fasting is right at 40hrs so far.
 
Broke last nights fast with a combination of roast beef, chicken, and veggies. Woke up at exactly the same weight I broke my fast with. 1 more lb to go. I was hoping to throw down some immediate 2 a days and see how fast I could put a bow on this challenge/goal but going to have lunch with my boy today (pick up from high school) and lift tonight so that I'm free tomorrow night for his first track meet.


As far as the scale goes, down 13lbs so far.

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