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Slicin' and Dicin'

luckily I don't see the male nurse anymore. dude used to walk up to the sink, get his toothbrush and start brushing his teeth, turn around with is back to the sink/mirror and face everyone else while he sat their and brushed buckass naked. dude had massive predator vibes.
 
Dustin07 said:
I had JUST arrived to the gym, walk in to the locker room and this man pushing 80yrs old or older was bent over with his crack facing me and one of the most massive trunk I've ever seen hanging down to his knees 😂 😂 😂
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normally I'd never admit to my wife that any man on earth could be more endowed than her husband, but I remember this day vividly and had to immediately text her about the python this geriatric man was carrying 😂 😂
 
Dustin07 said:
this gym is so weird, I've seen things I can't unsee.
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IMG_5945.gif
 
Stairs - 10min

Hang power cleans
10 x 95
5 x 135, 155
3 x 175, 195, 205, 215
1 x 225

Power clean + push jerk
3 x 5 x 185

DB curls
3 sets



Notes
Felt like total crap, ready to fall asleep at work today. Did not expect a good session but as soon as I started moving it was all clangin and banging again.

Brought my belt so I could go a little heavier on cleans. Was gonna stop at 205 but when the guy next to me set up for a 225 deadlift I was like imma clean that. Lol

The oly took way too much time to hit my planned accessories. Might try tonight for round 2.
 
Round 2

Freemotion "epic" lat high rows
4 x 10-15

Nautilus pull-overs
3 x 10-15

Seated incline DB curls
4 x 12 x 30s

DB shrugs
20 x 70s, 80s, 90s

Rear delt swings
3 x 15 x 20s

Hammer curls
3 x 10 x 40s

Concentration curls
3 x 10 x 25s

Ez bar curls
10 x 70lbs
+ 15 x 50lbs

Stairs - 20min
Total -30min for the day

Notes

I knew my first session was gonna need followup so I threw in an extra meal and electrolytes to try to prepare for this. I'm shocked I had any pump juice left but round 2 was solid.
 
last nights lasagna recovery meal was a huge success. woke up +2lbs at 192 today 😂 😂

Dustin07 said:
Stairs - 10min

Low incline DB press
2 x 12 x 50s
10 x 65s, 80s
6 x 95s
10 x 70s

SS DB curls
10 x 30s, 35s, 40s
15 x 25s

DB flies
12 x 30s, 40s
10 x 45s
  • 12 x 30s dropset
  • 15 x 25s dropset
(Ohhhh the booby burn)

Laterals
15 x 30s, 35s, 30s
+ 15 x 25s dropset

OH cable ext
3 x 20

Stairs - 10min




Notes
Did take a scoop of pump addict
Morning routine is now anabolic effect + alpha one. I'm a week post PED and today's the most alpha feeling session I've had in a while. Slept poorly and expected very little but mentally once I got moving just wanted to ** ** up. Clangin and banging.
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My pecks are seriously still sore in a bruised way I haven't experienced maybe ever, something about this session really nailed everything it feels like I got punched by tiny hands 100 times. I've noticed ever since about 1 year or 1 year+ ago that I started working inclines back into my routine I was seeing new growth and this session was probably one of the best ever in terms of really getting solid contraction on the db flies with good control throughout the entire ROM.
 
Stairs - 10min

V Squats
3 x 10 x 280
5 x 369, 419
10 x 234, 144

Double DB goblet squats
10 x 45s

Front squats
3 x 95, 135, 175 205

Hang squat cleans
3 x 155
1 x 175, 195, 205, 225
(I just wanted to see what they felt like. Probably been over a year)

Calf extensions
3 x 20



Notes
Never run v squats this high before, usually hit them after squats but the racks were packed with people already doubled up so I hit them fresh today.

I'm shocked at my hang squat cleans there. I think 245 is my all time best so walking into a 225 fairly easy without lifters was pretty awesome.

Might hit quads more after work at cardio session.
 
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Traffic was bad and prohibitive of a PM gym session last night so wife and I took the dog for a walk to get some LISS.

Screenshot_20250409-181314.webp
 
Stairs - 10min

Bench
10 x 95
3 x 135, 185
1 x 215, 235, 255, 275, 290

Slingshot
2 x 290
1 x 305

Raw .6 x 230

Incline DB bench
10 x 70s, 80s
5 x 90s
10 x 70s
15 x 50s

DB flies
12 x 30s, 40s, 50s
15 x30s


New level unlocked in those 50s, that's a PR weight.
 
Hyde said:
Gotta love progress!
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gphagan1 said:
Congrats on the PR…..putting up some good numbers even though you’ve been on a cut.💪
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Thanks guys! feeling pretty OK so far.

Overall 1rm brute strength is down, but finding new PRs along the way. the flies are an interesting one because even though I felt stable with good deep ROM on the 50s, I felt more burny hypertrophy type engagement on the lighter weight drop set. I was really focused on chest this session knowing that time was short, so after work going to try to get my tricep accessories in with cardio....
 
Round 2

Stairs -24min
Total for day - 34min

Poor time management. This was all I could fit in before my boys track meet but silver lining means tomorrow is a pop tarts day.
 
Last nights dinner was honestly kinda awesome. I made a lb of ground beef, as patties for some reason, and threw mine into a bowl of rice and broccoli with a little sriacha. My wife is on a 6 week challenge with her friend starting Weds of this week and she's repeating the same programming she used last summer when she hired a female physique competitor so this should be good for us since I'm 13+ pounds into my cut already instead of getting burnt out after 2 months of work, this will relight a fire.

I have a sorta crazy day at work starting with intense reports at 6am, (as soon as I log off of here), huge investor meeting at 7:15, another meeting at 8, then a customer event at 9:30 but all of that SHOULD let me escape a bit earlier in the afternoon for arms and cardio after wards then some clean eating with the wife tonight.

Sunday my boy and I go on our annual arizona trip to stay at my folks place for a couple days. there will be junk food but I'm going to try to be smart about it and I plan to get us one drop in day at the gym down there for both he and I. it will likely be a full body day.

He PR'd squats at 355 this week.... I likely won't take a lifting belt. (might sneak his in my carry-on) but generally I think staying light, getting some ROM in will be plenty on vacation for a few days. then that will give me 5 full weeks to join my wife on her next push.

Woke up at 190.00 this morning which seems like I'm now on the correct pace for effecient fat loss/muscle preservation.
 
also I keep saying I'm on anabolic effect. I always get the two confused. I'm not, I'm on anabolic xt. Current stack:

Anabolic XT
Alpha One
Alpha Gel
Supress C
Creatine
Usually a morning electrolyte

auxillary/health add-ons
Liver Support XT
Tudca (mostly because I still have it from 'var)
Vitamin C

Pretty simple stack!
I do have more Alpha one, Carnitine, another M-test and pump addict coming in from Steve as well.
 
gphagan1 said:
If you take it in the gym locker room just be sure to black out any old man dongs in the background.😂
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Hate gym locker rooms for this reason bro. **** is infuriating 💀

When I take my pre-workout **** I'm not trying to have a side of schlong with it 😭
 
AnfoAjax said:
Hate gym locker rooms for this reason bro. **** is infuriating 💀

When I take my pre-workout **** I'm not trying to have a side of schlong with it 😭
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same. I got no qualms with being a normal dude wrapped in a towel headed to the shower. do your thing. please, by all means, don't stink. But yesterday I'm at the urinal and one dude is standing in the middle of the hallway buck ass naked drying off, instead of next to his shower stall, and another buck ass naked dude comes into the actual bathroom area, barefoot, to use the urinal then brush his teeth and whatnot at the sink.

I'm like wtf dude, this isn't your house.
 
Congrats to both you and your boy for recent PR's!!!

You know with how hard you have been pushing it might be more benficial for recovery purposes to just relax, keep activity levels high, but don't bother lifting while out there. You might come back and hit a new PR. It is only few days, and a little rest alongside the increase in calories could be very beneficial for you. Allow a small diet and training reprieve to allow for some super compensation, while increasing leptin levels and restoring metabolism. If you do something maybe a light full body only meant to bring on a pump and increase nutrient flow to the muscles but no high effort. If you do that I would have an intra of some sort running through you to constantly shuttle nutrients into the muscle during the workout. I know to your mind it sounds counterproductive but I bet a few days off with increased calories could spur some supercompensation. Done correctly it would only benefit you as long as you keep calories and macros at a reasonable level.

Just something to consider, definitely not telling you that you should do it. Just something to consider.
 
MrKleen73 said:
Congrats to both you and your boy for recent PR's!!!

You know with how hard you have been pushing it might be more benficial for recovery purposes to just relax, keep activity levels high, but don't bother lifting while out there. You might come back and hit a new PR. It is only few days, and a little rest alongside the increase in calories could be very beneficial for you. Allow a small diet and training reprieve to allow for some super compensation, while increasing leptin levels and restoring metabolism. If you do something maybe a light full body only meant to bring on a pump and increase nutrient flow to the muscles but no high effort. If you do that I would have an intra of some sort running through you to constantly shuttle nutrients into the muscle during the workout. I know to your mind it sounds counterproductive but I bet a few days off with increased calories could spur some supercompensation. Done correctly it would only benefit you as long as you keep calories and macros at a reasonable level.

Just something to consider, definitely not telling you that you should do it. Just something to consider.
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totally agree with all that. My boy loves to do a guacamole tour when we are in AZ since the mexican food is so much better in AZ so I know we'll get our calories in, ha. My plan is to hit the gym for one more session Sunday but probably nothing strenuous, no injury risk, just a pump before we fly.

I really had this idea of running myself into the ground before this trip so could eat and recovery but my conditioning and capacity has grown a lot since bringing cardio in.

I was hitting the stairs with a small HIIT approach. I'd chill half the time at a 4 pace, and work it up to 6, 8, 10 or 12 for 30-60 seconds then come back to 4 for a minute, sometimes longer. Now days I get on and start it at 6 or even 8+ and just go.

I always ran treadmill at 5 incline and 2.5 mph speed and would do the same approach up to 10 incline and maybe 2.7 speed. lately it's been just 10 incline to 12 incline and 2.7mph+ speed with no issues.

it feels good to be getting some basic conditioning capacities back.


3ChainedAminos said:
At my old 24 hour fitness we had an old Asian guy who would blow dry his pecker with the hand dryers, every damn day. LOL
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yeah I didn't want to pick on particular demographics but it's the same thing here, like 6 of them, lol. Must be a cultural difference. I've never once blow dried anything below my nose lol.
 
Dustin07 said:
totally agree with all that. My boy loves to do a guacamole tour when we are in AZ since the mexican food is so much better in AZ so I know we'll get our calories in, ha. My plan is to hit the gym for one more session Sunday but probably nothing strenuous, no injury risk, just a pump before we fly.

I really had this idea of running myself into the ground before this trip so could eat and recovery but my conditioning and capacity has grown a lot since bringing cardio in.

I was hitting the stairs with a small HIIT approach. I'd chill half the time at a 4 pace, and work it up to 6, 8, 10 or 12 for 30-60 seconds then come back to 4 for a minute, sometimes longer. Now days I get on and start it at 6 or even 8+ and just go.

I always ran treadmill at 5 incline and 2.5 mph speed and would do the same approach up to 10 incline and maybe 2.7 speed. lately it's been just 10 incline to 12 incline and 2.7mph+ speed with no issues.

it feels good to be getting some basic conditioning capacities back.



yeah I didn't want to pick on particular demographics but it's the same thing here, like 6 of them, lol. Must be a cultural difference. I've never once blow dried anything below my nose lol.
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It’s gotta be, I wasn’t trying to pick on them I swear lol, but I will say, I see more older Asian dudes in amazing shape than any other demographic. I’ve always been fascinated with ancient Chinese medicine, they definitely know something!
 
I think there are several countries that are not as private about their body. Places where people just hang out nude in the sauna and no one blinks because it is the norm. So that it being cultural is very likely.
 
MrKleen73 said:
I think there are several countries that are not as private about their body. Places where people just hang out nude in the sauna and no one blinks because it is the norm. So that it being cultural is very likely.
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Yeah, you’re right, definitely more open in Europe, I’ve been to 2 separate nude beaches, and I’ll say extremely underwhelming. It’s literally exactly like the movie Euro trip. Nothing but dudes lol.
 
3ChainedAminos said:
Yeah, you’re right, definitely more open in Europe, I’ve been to 2 separate nude beaches, and I’ll say extremely underwhelming. It’s literally exactly like the movie Euro trip. Nothing but dudes lol.
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lol you can always tell who the europeans are in Mexico because Mexico is very family oriented traditional. ZERO nude beaches, but... some people take it upon themselves. We had this chick decide to oil her self down in the nude a couple years ago and my friends were like, "can she do that", I said no. 2 minutes later she's surrounded by 4 cops armed with AR's making her get dressed and wrapping her in a towel. 20 minutes later they left, she stood there for a minute and pretended to be sensual again, the left. great knockers though.
 
Dustin07 said:
lol you can always tell who the europeans are in Mexico because Mexico is very family oriented traditional. ZERO nude beaches, but... some people take it upon themselves. We had this chick decide to oil her self down in the nude a couple years ago and my friends were like, "can she do that", I said no. 2 minutes later she's surrounded by 4 cops armed with AR's making her get dressed and wrapping her in a towel. 20 minutes later they left, she stood there for a minute and pretended to be sensual again, the left. great knockers though.
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LOL Europeans are so open. At least she had knockers. The only female I saw at one, was in Greece, looked like she hadn’t left that beach in 40 years. Skin resembled Rhino hide. My apologies to her and not trying to be too mean, but it was a sight.
 
3ChainedAminos said:
LOL Europeans are so open. At least she had knockers. The only female I saw at one, was in Greece, looked like she hadn’t left that beach in 40 years. Skin resembled Rhino hide. My apologies to her and not trying to be too mean, but it was a sight.
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You are too kind, she did that to herself intentionally, it has been no secret for decades that the sun will crust you up and age you faster than an avocado in a brown paper bag in the summer. Just making the observation doesn't make it mean.
 
MrKleen73 said:
You are too kind, she did that to herself intentionally, it has been no secret for decades that the sun will crust you up and age you faster than an avocado in a brown paper bag in the summer. Just making the observation doesn't make it mean.
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lol just didnt want to come off as an over the top asshole, I can be just kinda an asshole sometimes
 
3ChainedAminos said:
lol just didnt want to come off as an over the top asshole, I can be just kinda an asshole sometimes
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Well done, you just seem like a normal run of the mill asshole, not an over the top one.
 
Pop tarts - pump hunting.

DB curls
15 x 30s
12 x 35s, 40s, 35s, 35s
15 x 30s
+ 15 x 25s seated dropset

Cable tri push downs
3 x 20 ascending weight

OH cable extensions
3 x 15 x 60lbs
10 x 80lbs
+ 15 x 50lbs dropset

Ez bar curls
12 x 70lbs, 80lbs, 90lbs
12 x 60lbs wider grip
+ 12 x 50lbs wife grip dropset


Hammer strength dips
2 x 15 +180lbs
10 x +230lbs
10 x +270lbs
+ 15 x +180lbs dropset
15 x +180lbs
+ 20 x +90lbs dropset

Hammer curls
8 x 50s
+ 10 x 45s dropset
10 x 45s, 40s
+ 10 x 30s dropset

Seated incline DB curls
2 x 10+ x 25s

Notes
Had a chance to walk a fasted round of golf before hand for a fair stretch of LISS too. Loaded up on carbs after and hit the gymnasium for excercise class.

Had an hour to spend. Intended 40 minutes iron, 20 cardio. But the lifting was too enjoyable, ditched the stairs today.
Screenshot_20250411-133612.webp
 
Dustin07 said:
Pop tarts - pump hunting.

DB curls
15 x 30s
12 x 35s, 40s, 35s, 35s
15 x 30s
+ 15 x 25s seated dropset

Cable tri push downs
3 x 20 ascending weight

OH cable extensions
3 x 15 x 60lbs
10 x 80lbs
+ 15 x 50lbs dropset

Ez bar curls
12 x 70lbs, 80lbs, 90lbs
12 x 60lbs wider grip
+ 12 x 50lbs wife grip dropset


Hammer strength dips
2 x 15 +180lbs
10 x +230lbs
10 x +270lbs
+ 15 x +180lbs dropset
15 x +180lbs
+ 20 x +90lbs dropset

Hammer curls
8 x 50s
+ 10 x 45s dropset
10 x 45s, 40s
+ 10 x 30s dropset

Seated incline DB curls
2 x 10+ x 25s

Notes
Had a chance to walk a fasted round of golf before hand for a fair stretch of LISS too. Loaded up on carbs after and hit the gymnasium for excercise class.

Had an hour to spend. Intended 40 minutes iron, 20 cardio. But the lifting was too enjoyable, ditched the stairs today. View attachment 251034
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I bet you got a good pump after that arm workout….definitely got your volume in on that one.💪
 
gphagan1 said:
I bet you got a good pump after that arm workout….definitely got your volume in on that one.
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It felt like I was on crack . I was having a great time with that session! Pounded a protein shake and weighed in at 189.00 when I got home which is a sweet spot to be in. From here I usually hard cut or bulk but this time I want to keep it BB style with a strong mix of cardio and hypertrophy training to see what I can build by summer.

I know with a natty approach it will be hard to hold a lot of lean mass but I'm ok with a slower cut at this point.

Psychologically speaking 200-205 is my comfortable top and any time I'm under 190 I feel like I have things under control so this is a great place to be!
 
Sunday Symmetry

DB curls
3 x 12

Low incline DB bench
3 x 10

Bench
10 x 135
5 x 185, 205
3 x 5 x 225
10 x 185

Cable rows
3 x 12

OH cable ext
3 x 15

Lat cable pull overs
3 sets

Lat pull downs - narrow grip attachment
3 x 12

Bar bar curls
20 x 60lbs

Just a quick blood flow session on my way to the airport.
 
Nice work, sounds like a blast!
 
Squats
10 x bar, 95
5 x 135, 185, 225
1 x 245, 265

Front squats
3 x 10 x 95

OH press
10 x 95, 95

OH cable ext
3 x 15

Seated cable rows
3 x 12

DB curls
3 sets

Bench
10 x 135, 185
8 x 225

Local gym had a very cheap drop in so my boy and it hit it for a bit to touch on a little of everything. I didn't bring sleeves or belt so I capped out early, he did bring his belt and took squats to 325. Good times though. Now cooking up some breakfast tacos for recovery. (It's 12 noon lol)
 
Dustin07 said:
yeah I didn't want to pick on particular demographics but it's the same thing here, like 6 of them, lol. Must be a cultural difference. I've never once blow dried anything below my nose lol.
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Dude, blow drying everything is one of the best lifehacks I’ve found. Highly recommended. 😎
 
GreenMachineX said:
Dude, blow drying everything is one of the best lifehacks I’ve found. Highly recommended. 😎
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Trim that sh*t so you can towel dry it. Your wife will appreciate it too.
 
office is closed today for Good Friday but I'm getting caught up anyways (I love being at work when nobody is here). Going golfing with a biz associate afterwards so I'll walk that round fasted and hope to hit some lower work at the gym on my way home after.

GreenMachineX said:
Dude, blow drying everything is one of the best lifehacks I’ve found. Highly recommended. 😎
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MrKleen73 said:
Trim that sh*t so you can towel dry it. Your wife will appreciate it too.
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Hyde said:
This is my litmus test for whenever I’m due to trim. If I spend more than a couple swipes on my chest hair or such, time for a shear!
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😂 my litmus test is when I notice my wife starts tickling her nose more, thats now i know the manvest is getting shaggy 😂
 
Saturday Squats

Squats
5 x 95, 135, 185
3 x 225, 255, 275

Fronts
5 x 135, 165
3 x 195, 215

Hang Cleans (squat)
3 x 135
1 x 175, 195, 210, 230

Leg extensions
3 sets


Notes
Headed home for a long day of top dressing the yard and landscaping, so skipping cardio and resuming the slicin' and dicin' Monday. Set myself up for a fun Monday by knocking out lower work today.

That hang squat clean might be a PR. My all time best C&J is 270 but that was a power clean and my best clean I think is 245 but from the ground. I never really tracked hang squat cleans for PRs.

And yeah I'd prefer to just call them cleans but now days cleans, power cleans and "squat" cleans seem like terms that became convoluted over the xfit years.


Doesn't look like a ton of volume today but I'm spent.
Screenshot_20250419-090900.webp
 
Side note: rehbands and jeans are fitting tighter so the quad work must be working. Somewhere I appear to be getting some more mass.
 
Dustin07 said:
Saturday Squats

Squats
5 x 95, 135, 185
3 x 225, 255, 275

Fronts
5 x 135, 165
3 x 195, 215

Hang Cleans (squat)
3 x 135
1 x 175, 195, 210, 230

Leg extensions
3 sets


Notes
Headed home for a long day of top dressing the yard and landscaping, so skipping cardio and resuming the slicin' and dicin' Monday. Set myself up for a fun Monday by knocking out lower work today.

That hang squat clean might be a PR. My all time best C&J is 270 but that was a power clean and my best clean I think is 245 but from the ground. I never really tracked hang squat cleans for PRs.

And yeah I'd prefer to just call them cleans but now days cleans, power cleans and "squat" cleans seem like terms that became convoluted over the xfit years.


Doesn't look like a ton of volume today but I'm spent.
View attachment 251217
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No matter which one you call them, those are some impressive “Cleans” anyway you slice it.💪😎👍
 
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