Slicin' and Dicin'

[Dustin07]

Dang man, you have run a mile in the 5 minute range in 6th grade? Talk about a nice wide spread type of muscle fibers. You are pretty strong, and to have that endurance ability at the same time is a nice luck of the draw situation. I bet if you focused on the mile you could be in the 6's before you knew it.

it wasn't flat 5, but it was 5:xx. sub 6 minutes was achievable for me at least until I was in my early 30s. I often remember that one time we did a xfit wod. Run a mile, rest equal to your mile time, run a 2nd mile record your slowest mile, my second run was the slow one at 6:12. however I was not fast in high school and even though a 6min mile sure seems good, a girl I went to high school with still owns the record at like 4:11 out here lol.

My absolute best time in a PT test for the 2 mile was 14:26, I am guessing the first mile was in the mid-high 6's but much slower on the second. I did my best attempt to sprint at the end then my legs buckled and I tumbled a couple times as soon as I crossed the finish line. I had completely redlined and had nothing left. This was after basic and AIT, but before Airborne school. So I was running more at that point than any point in my life.

I think my best ever was right around 12 minutes or 12:30. it has to be around that cause I think my best 5k time at a local run was 18 or 18:30. which was enough to earn me a blue ribbon by age and gender but didn't really feel great when this 4'11" girl went zooming past me halfway through the run and I never saw her again this was the first and only time I reached the podium in a local 5k and wouldn't you know it, they had run out of blue ribbons and said they'd mail it to me (they didn't) haha

On a side note... Man airborne school was fun!

One of the biggest struggles of my life was not enlisting with my buddy who eventually went SF (but I was pussywhipped and got married instead). He has some cool airbone stories!! don't most airbone guys end up retiring like 2" shorter than they start?

Did you go to Airborne school at Fort Benning here in Georgia?

I know my childhood best friend did, I remember it well!

 

[Hyde]

Putting in some great effort with your nutrition and physical fitness brother - keep it up!

 

[Dustin07]

Putting in some great effort with your nutrition and physical fitness brother - keep it up!

thanks man, still fasted at the moment. put me at around 90 hours for the week, with Wed/Squat day being my only fed day this week. Feeling pretty good.

yesterday on the treadmill I was thinking about something we've thrown around a lot, that if you don't see your way through to one goal you'll end up not reaching any of them. a legit cut is going to cost more strength.

I think the past 6 weeks I've fallen into a mindset that spiraled a bit:

Squats is an important day and my hardest day so I'll eat in a surplus
Bench is my favorite day and an important day, so I'll eat in a surplus
Tomorrow I'm going to deadlift, I'll make it count, and eat in a surplus

this mentality has done a good job of hitting weird and random PRs while supposedly on a cut but has not contributed to cutting very well! so I gotta stick to the plan and see this cut through. slicin' n dicin'.

 

[MrKleen73]

thanks man, still fasted at the moment. put me at around 90 hours for the week, with Wed/Squat day being my only fed day this week. Feeling pretty good.

yesterday on the treadmill I was thinking about something we've thrown around a lot, that if you don't see your way through to one goal you'll end up not reaching any of them. a legit cut is going to cost more strength.

I think the past 6 weeks I've fallen into a mindset that spiraled a bit:

Squats is an important day and my hardest day so I'll eat in a surplus
Bench is my favorite day and an important day, so I'll eat in a surplus
Tomorrow I'm going to deadlift, I'll make it count, and eat in a surplus

this mentality has done a good job of hitting weird and random PRs while supposedly on a cut but has not contributed to cutting very well! so I gotta stick to the plan and see this cut through. slicin' n dicin'.

This is where ADF might shine for you if you chose that option. Closest to the best of both worlds there. However specializing in the goal rather than trying to do multiple things well at once is going to produce better results for the specific goal. Are you still considering fasting as well or simply moving to a 500-1000 calorie deficit eaten throughout the day?

 

[Dustin07]

Sunday bro sesh

Bench
2 x 12 x 95
12 x 135
3 x 175, 205,
1 x 225, 245, 265, 285, 295

Slingshot
1 x 305, 315

Raw
9 x 225
25 x 135

Incline DB
3 x 12 x 50s

Superset with ez bar curls
3 x 12 x 60

H/S dips
3 x 12 x +180

Machine flies
3 x 12

(At this point my boy broke off to leg press to hit 2 x 10 x 630 and 20 x 450 )

Cardio
4 min warmup
1 mile = 8:45
Cool down about 7

Total 20 min

Not anything to write home about but my conditioning has been so poor that complete miles are an accomplishment these days!

 

[Dustin07]

This is where ADF might shine for you if you chose that option. Closest to the best of both worlds there. However specializing in the goal rather than trying to do multiple things well at once is going to produce better results for the specific goal. Are you still considering fasting as well or simply moving to a 500-1000 calorie deficit eaten throughout the day?

Well, as of right now I really like the solid 30-36hr fasts since on top of the deficit you pick up some other potential health benefits.

That said, I could see the benefit of a 20:4 situation that allowed more effective lifting followed by my only feeding of the day....

Right now plan is to continue with my full day Monday fast though...

 

[Dustin07]

We normally keep a 1 gallon water jug pre mixed in the fridge. This is

1 tspn sea salt
2 tspn no salt for potassium
1 crystal light
Per gallon of water for anyone interested.

The salt doesn't bother me at all on a hot day when it's ice cold but the crystal light really makes it a treat.

Also just realized I need to clean that fridge shelf lol.

 

[MrKleen73]

Well, as of right now I really like the solid 30-36hr fasts since on top of the deficit you pick up some other potential health benefits.

That said, I could see the benefit of a 20:4 situation that allowed more effective lifting followed by my only feeding of the day....

Right now plan is to continue with my full day Monday fast though...

Yeah, that is why I mentioned the ADF those 30-36 hour fasts on ADF are going to probably be better. Although I imagine you don't want to switch to an EOD lifting schedule to allow for straight ADF. If willing to do so, it might be ideal for you in the current situation.

On that drink you all make, I recommend adding another 1/2 teaspoon of the real salt and only do .5 teaspoon of the lite salt, or even all salt. You do not need as much potassium as sodium, and you lose A LOT more sodium throughout the day, especially if sweating. Hence why most people in the know will tell you gatorade sucks as an electrolyte because it is higher in potassium than sodium, when sodium is what you lose during activity. Plus with all the meat you eat, you are going to get plenty of potassium from that alone, 3oz of chicken is like 280mg, 3oz of beef is like 400mgs. you figure you eat 1-2lbs of meat a day to get your protein requirements that is a huge chunk of your needs right there. then fruits, veggies and other foods add to that as well.

 

[Dustin07]

Yeah, that is why I mentioned the ADF those 30-36 hour fasts on ADF are going to probably be better. Although I imagine you don't want to switch to an EOD lifting schedule to allow for straight ADF. If willing to do so, it might be ideal for you in the current situation.

its starting to make more and more sense to me actually and when I look at my schedule this week it could work very well. EOD lifting works just fine for me, probably much better really than taking 2 full days off to fast. It can create a complicated weekly schedule be generally it's been a solid approach in the past...

On that drink you all make, I recommend adding another 1/2 teaspoon of the real salt and only do .5 teaspoon of the lite salt, or even all salt. You do not need as much potassium as sodium, and you lose A LOT more sodium throughout the day, especially if sweating. Hence why most people in the know will tell you gatorade sucks as an electrolyte because it is higher in potassium than sodium, when sodium is what you lose during activity. Plus with all the meat you eat, you are going to get plenty of potassium from that alone, 3oz of chicken is like 280mg, 3oz of beef is like 400mgs. you figure you eat 1-2lbs of meat a day to get your protein requirements that is a huge chunk of your needs right there. then fruits, veggies and other foods add to that as well.

that's a great and very reasonable idea actually. we have increased the portions a tiny bit since we got started on this but generally kept the same recipe out of habit. I believe the reason this was dosed in this particular fashion was my wife's old coach was in her 50s, catering largely to women in their 50s and trying to create a balance without risking going to high on sodium for a demographic that might be sensitive to it. but the reality is even at this dose I think it tastes great out of the fridge ice cold, so swapping things around like you suggest seems like a reasonable idea.

 

[Dustin07]

Fasted cardio

5 min warmup
10 min 1:1 HIIT
6 x .25 mile intervals .1 mile walk/rest
Cool down incline 5 min
Total = 40 min
Steps so far 10,700 for the day.


Ran my intervals at 7-8mph today. 7 is comfortable but 8 will get me at least under an 8 min mile time eventually, lol.

My headphones were dead! Had to grind this thing raw dog.

 

[gphagan1]

Fasted cardio

5 min warmup
10 min 1:1 HIIT
6 x .25 mile intervals .1 mile walk/rest
Cool down incline 5 min
Total = 40 min
Steps so far 10,700 for the day.


Ran my intervals at 7-8mph today. 7 is comfortable but 8 will get me at least under an 8 min mile time eventually, lol.

My headphones were dead! Had to grind this thing raw dog.

You’re definitely picking up the Cardio pace lately. At that rate it shouldn’t be too long before you are shredded.

 

[MrKleen73]

Crushing on the cardio work my man! Keep at it! Let's see a current progress pic if you don't mind.

 

[Dustin07]

You’re definitely picking up the Cardio pace lately. At that rate it shouldn’t be too long before you are shredded.

Crushing on the cardio work my man! Keep at it! Let's see a current progress pic if you don't mind.

thanks guys!

I don't have any at the moment but can try this afternoon if there aren't too many old man dicks swinging around in the locker room. I opted to break my fast last night at 21 hours rather than going the 36. Gave it a lot of thought, and broke it with veggies and steak and called it good so I easily maintained a huge deficit for the day. I'm thinking a 20:4 approach MIGHT fit me better if I can keep the cardio up because I'll feel more flexibility in my lifting. I can/will lift fasted occasionally, but I don't want to fast for 66 hours+ through a mon/tuesday and lift 2 days in a row without a single refeed. so thats where either ADF or 20:4 both make sense to me.

slept fantastic, woke up at 192 which puts me back at basically where I had driven my cut down to before I got sloppy in June, so update pics would probably look like the last ones did, lol. Now to keep pushing down into the 180s....

ankles, calves, and feet were all a little stiff/sore this morning but honestly not bad at all. I'm shocked with all the work I've put in on the cardio that my body is holding up so well!

my wife has a batch of new product coming in, all peptide based, today and will be starting a 1 month hard cut herself so this is a great time for both of us to strike while the iron is hot.

 

[MrKleen73]

Interesting, what peptides is she going to be researching?

 

[Dustin07]

Interesting, what peptides is she going to be researching?

I briefly dug into it last winter when we found out some friends were launching a new business. I think its going to be similar to some of the modere/advocare/mlm style but let me see if I can find the company's info and I'll send it over to you-

 

[Dustin07]

Fasted session, running 20:4 today.



Warmup cardio
10 min incline treadmill

Squats
10 x bar, 95, 135, 185, 225

Calf ext
2 x 20

Leg ext
3 x 15
+ 1 x 15 dropset

Finisher
10 min incline treadmill


Notes
Raw dogging another one. Had the headphones on the charger and it didn't take (gasp) this could be a legit crisis

 

[Dustin07]

PM Cardio -

Warmup
5 minutes incline
1 mile = 8:12 (started 7mph, ramped to 8.5mph)
5 min walk
2 x .25mi intervals at 8.5mph (tests)
Cool down = 5 min incline walk

Total time = 50 min combined
Total steps so far = 11,350

Thankful the Crystal Method has long songs.

 

[Dustin07]

Things are coming together.

Upside to 20:4 fasting
Feels very sustainable. Especially if I target meat / protein at night to break the fast.

Downside
Lifting mon-fri is going to suffer a bit more than I'd like. If I'm gonna succeed on a cut I need to recognize the things that will suffer but at some point good decisions will minimize that.

Breaking 189 will be a major mental boost for me.

 

[MrKleen73]

You are getting there. Have you decided on an actual number like 182, 185 or are you going for a certain look?

 

[Hyde]

Headphones dead twice in a row is quickly becoming a crisis!

 

[Dustin07]

You are getting there. Have you decided on an actual number like 182, 185 or are you going for a certain look?

I'd like to see where I am at 185. its a nice round acheivable number. last night looking in the mirror my biggest complaint is those bottom couple inches around the belly button. solid four pack poppin' but the bottom two are laggards. I know that's a normal male thing, quite possibly even moreso in the 40s+ bracket but its new for me I feel like I usually have all 6 or none at all, lol. and I don't feel like I have it in the obliques so its less a spare tire and more just this pudge in the belly button area I want to get trimmed down.

Headphones dead twice in a row is quickly becoming a crisis!

dude for real
the amount of grit and determination for a man to whomp out 40 minutes of cardio without some sort of brain numbing in his ears is phenomenal in itself

especially when the gym back ground music is all Taylor Swift and Katy Perry.

 

[MrKleen73]

I'd like to see where I am at 185. its a nice round acheivable number. last night looking in the mirror my biggest complaint is those bottom couple inches around the belly button. solid four pack poppin' but the bottom two are laggards. I know that's a normal male thing, quite possibly even moreso in the 40s+ bracket but its new for me I feel like I usually have all 6 or none at all, lol. and I don't feel like I have it in the obliques so its less a spare tire and more just this pudge in the belly button area I want to get trimmed down.




dude for real
the amount of grit and determination for a man to whomp out 40 minutes of cardio without some sort of brain numbing in his ears is phenomenal in itself

especially when the gym back ground music is all Taylor Swift and Katy Perry.

That should be plenty motivation right there. Oh man, I hate these biatchez!!! GRRRRR!!! I am a bit of both worlds, sometimes not having my headphones is an issue and sometimes I am so locked in it simply doesn't matter all noise is blocked out anyway. However sometimes I NEED THAT to get me going, and motivate me.

 

[Dustin07]

That should be plenty motivation right there. Oh man, I hate these biatchez!!! GRRRRR!!! I am a bit of both worlds, sometimes not having my headphones is an issue and sometimes I am so locked in it simply doesn't matter all noise is blocked out anyway. However sometimes I NEED THAT to get me going, and motivate me.

I even opted to just wear the headphones turned off to block out everyone else and focus
I like that the gym feels like my "me" time and headphones turn off peoples inkling to approach you or start up a conversation... lol

 

[gphagan1]

That’s one of the good things about our gym. In the afternoon and evenings it’s pretty much hard rock, heavy metal, or classic rock playing, so most of us guys don’t even need headphones. Some of the women wear them, I guess so they can get their Taylor Swift in.
Now I must confess I do like some of Pink’s songs, but don’t tell nobody.

 

[Dustin07]

Cardio
10 min incline

OHP
20 x bar
10 x 95, 115
5 x 135, 145
4 x 155
20 x 95 (AMRAP)

DB Laterals
12 x 30, 35, 42.5
+ 15 x 25s dropset

DB shrugs
15 x 70s
30 x 80s

SS with DB forwards
20 x 25s
25 x 30s

Facepulls
3 sets

Finisher
10 min incline.

Sitting at 7700 steps so breaking 11,000 will be easy after work cardio.

I did break my fast earlier today with fruit equaling around 400 calories and my energy, pump and overall output seemed 10x better than yesterday, but I'm also 400 calories earlier than I would be 20:4 so I'll watch my intake today/tonight and see how things feel. I'm just exploring this.

 

[Hyde]

That’s one of the good things about our gym. In the afternoon and evenings it’s pretty much hard rock, heavy metal, or classic rock playing, so most of us guys don’t even need headphones. Some of the women wear them, I guess so they can get their Taylor Swift in.
Now I must confess I do like some of Pink’s songs, but don’t tell nobody.

I almost never use my headphones at the barbell club unless I’m the only one there, otherwise I listen to whatever people have on. It’s usually the owner playing some kind of metal I don’t know, but it sets the intensity well enough - and you don’t get to pick what’s on at competitions, so it’s important to try to work with what you’re given. We will ask for favorites when doing some special set often, but otherwise it’s nice not to be worried with choosing music throughout.

At the commercial gym, the music is always trash ADD club/pop remixes because Gen Z have so little attention span. So that’s pretty awful if you forget your earbuds; if I train without them there it’s only because I forgot them Even if you like whatever song is on, it will be remixed all to hell, and it’s changing in 90 seconds anyway to something you don’t.

 

[Dustin07]

That’s one of the good things about our gym. In the afternoon and evenings it’s pretty much hard rock, heavy metal, or classic rock playing, so most of us guys don’t even need headphones. Some of the women wear them, I guess so they can get their Taylor Swift in.
Now I must confess I do like some of Pink’s songs, but don’t tell nobody.

I almost never use my headphones at the barbell club unless I’m the only one there, otherwise I listen to whatever people have on. It’s usually the owner playing some kind of metal I don’t know, but it sets the intensity well enough - and you don’t get to pick what’s on at competitions, so it’s important to try to work with what you’re given. We will ask for favorites when doing some special set often, but otherwise it’s nice not to be worried with choosing music throughout.

At the commercial gym, the music is always trash ADD club/pop remixes because Gen Z have so little attention span. So that’s pretty awful if you forget your earbuds; if I train without them there it’s only because I forgot them Even if you like whatever song is on, it will be remixed all to hell, and it’s changing in 90 seconds anyway to something you don’t.

when I first cut my teeth on xfit, and a reason why I still defend it, is my coaches were hardcore powerlifters and strongman competitors. they came from the first affiliate in our region and he programmed everything around strongman. That said, it was a brief period of time where I got sick of Metallica cause I think it's all I heard for a few years but at least it was always hard rock and his only rule was no rap.

now admission of guilt: my guilty little pleasure is watching Rock of Ages (yes, the musical) with my wife because we love 80s and 90s rock. So if this song pops up I picture a smoking hot Julainne Hough lol.

 

[Dustin07]

PM cardio

Incline LISS
30 min
Total steps for day so far = 13,800
Total cardio 50 min

Opted for easy incline LISS after the past few days of hard output.


Took the dog for a walk at 4:30 this morning and nearly fell asleep on the walk . But that did help me to get over 10,000 steps before I even started my evening cardio.

Experimented with those roughly 400 calories of fruits this morning preWO so going to see how that pans out. I sure like the idea of a sugar surge preWO

Taco salad tonight with the folks so I'll try to keep it clean with meat and greens.

 

[Dustin07]

DB curls
15 x 30s, 37.5s
10 x 42.5s
+ 15 x 30s dropset

SS with DB kickbacks
15 x 25
10 x 30
10 x 35
+ 10 x 25 dropset

Ez bar curls
15 x 60
10 x 80
+ 20 x 50 dropset

SS with h/s dips
3 x 15

Cable OH ext
2 sets to failure



Super rushed in between meetings pump sesh. Gonna wrack up the cardio tonight. Pounded a cranberry juice on my way to gym instead of preWO

 

[MrKleen73]

Sounds like as we suspected, carbs pre-workout provided more gogo juice. I doubt having 100g of carbs from fruit an hour before training is going to change much on the fasting protocol benefits.

 

[Dustin07]

Sounds like as we suspected, carbs pre-workout provided more gogo juice. I doubt having 100g of carbs from fruit an hour before training is going to change much on the fasting protocol benefits.

well only on day 2 of playing with this and I've stuck to the idea of sugar only until evening. This morning I had honey in my coffee, dried pineapples later, and that cranberry juice (only 130 calories) preWO.

Upsides:
generally higher energy level and brain function both days.
definitely achieved a pump in a 25min workout , and better workouts
still maintaining an easy caloric deficit

downsides:
caloric deficit is smaller
feeling more hungry!

straight up fasting I don't deal with hunger, but at times boredom can kick in.

 

[Dustin07]

PM cardio
5 min incline warmup
1 mile run = 7:52
(Start at 7.5mph, end 8mph sprint)
Misc bullshit
Total = 30min (plus a bunch of walks)
Total steps = 11,500 so far
What a sweat fest!



Sorta raw dogged again. No preWO, no sugar. Just went at it. 1/10th of the way in I thought damn maybe I'm doing .25 mile intervals today

I pushed through and at the 1/2 mile mark my lungs and limbs seemed fired up to see it through.

Shaved 20 seconds from my last mile attempt.






Shaved

 

[MrKleen73]

PM cardio
5 min incline warmup
1 mile run = 7:52
(Start at 7.5mph, end 8mph sprint)
Misc bullshit
Total = 30min (plus a bunch of walks)
Total steps = 11,500 so far
What a sweat fest!



Sorta raw dogged again. No preWO, no sugar. Just went at it. 1/10th of the way in I thought damn maybe I'm doing .25 mile intervals today

I pushed through and at the 1/2 mile mark my lungs and limbs seemed fired up to see it through.

Shaved 20 seconds from my last mile attempt.






Shaved

Do you always shave at the end of your workout?

 

[Hyde]

Do you always shave at the end of your workout?

Only his back hair

 

[Dustin07]

Do you always shave at the end of your workout?

Ahahaha tapatalk has been acting up on me and I often can't see the bottom couple lines before I hit send so it's a guess

Nothing really to log for yesterday. We host an annual charity golf tourney and I think we raised somewhere between $5-10k for a local Christian school. I was up about 5am to facilitate and start getting reforestation and everything going, raffles etc. Somehow ended up with about 11,000 steps anyways!

Today we are off to buck hay. So hoping to have a bro sesh tomorrow.

 

[gphagan1]

Ahahaha tapatalk has been acting up on me and I often can't see the bottom couple lines before I hit send so it's a guess

Nothing really to log for yesterday. We host an annual charity golf tourney and I think we raised somewhere between $5-10k for a local Christian school. I was up about 5am to facilitate and start getting reforestation and everything going, raffles etc. Somehow ended up with about 11,000 steps anyways!

Today we are off to buck hay. So hoping to have a bro sesh tomorrow.

That’s awesome you guys raised that much for charity……just because you did such a great job raising money, I won’t even make a meme about back hair….just wouldn’t seem right.

Oops….

 

[Dustin07]

That’s awesome you guys raised that much for charity……just because you did such a great job raising money, I won’t even make a meme about back hair….just wouldn’t seem right.

View attachment 253713

Oops….

I'm not sure how you got that picture of me!

 

[Dustin07]

Bench
2 x 15 x 95
10 x 135
3 x 175, 205, 225, 245, 265
8 x 225

Slingshot
8 x 240
5 x 260

Raw - wide grip
12 x 185
20 x 135 (suicide )

Incline DB
10 x 50, 60, 70

Machine flies
3 x 12

Cardio
10 minutes incline


Notes
Can already tell the difference without some of my supplements. Intensity has started to fall off quite a bit since running out of some items like anabolic xt and alpha one.

 

[Dustin07]

So Saturday was pretty clean eating. We only had about 600 bales this year so hey bucking went pretty fast, I think done in around 4 hours ish. we ran two trucks, one with a large flat bed, the other is like an old '86 ford diesel that could load up about 5-6 rows high. That is a fun challenge, I told my boy its basically a clean and jerk, clean the bale, jerk it over head as high as you can and toss it up to the stacker. I was feeling all those cleans in my lats/erectors the next day, lol. I skipped the pizza party they had after and took my wife out for a chicken burger.

Sunday I grilled up 2lbs of ground elk meat for some meal prep and had a big elk breakfast burrito with a little cheese (no egg) preWO, then Sunday night we cooked up chicken for the week and pork tenderloin. all in all, fairly clean.

Woke up today at 193lbs which is pretty low for a monday for me, it's not weird to be up +4-6lbs on a monday with all my weekend sodium and bad decisions. so today will be a sugar fasted cardio day. Unfortunately my schedule will simply not allow a 2-a-day today so I'm focusing on cardio.

 

[gphagan1]

So Saturday was pretty clean eating. We only had about 600 bales this year so hey bucking went pretty fast, I think done in around 4 hours ish. we ran two trucks, one with a large flat bed, the other is like an old '86 ford diesel that could load up about 5-6 rows high. That is a fun challenge, I told my boy its basically a clean and jerk, clean the bale, jerk it over head as high as you can and toss it up to the stacker. I was feeling all those cleans in my lats/erectors the next day, lol. I skipped the pizza party they had after and took my wife out for a chicken burger.

Sunday I grilled up 2lbs of ground elk meat for some meal prep and had a big elk breakfast burrito with a little cheese (no egg) preWO, then Sunday night we cooked up chicken for the week and pork tenderloin. all in all, fairly clean.

Woke up today at 193lbs which is pretty low for a monday for me, it's not weird to be up +4-6lbs on a monday with all my weekend sodium and bad decisions. so today will be a sugar fasted cardio day. Unfortunately my schedule will simply not allow a 2-a-day today so I'm focusing on cardio.

I remember as a teenager going to my Grandparents’ farm, that my Dad was raised on, but in the Summer I would go there for a couple of weeks and got to experience how my Dad grew up. Wake up at 4:30 and go milk cows, back to the house for breakfast, and then go out and feed all the farm animals, clean the barns, but hauling hay was the one that could put it on you. Tossing it on the big trailer and then back to the barns to toss into the lofts. Us kids made 10 cents a bale. But you know that’s exactly what a lot of kids need today….that lifestyle will give your boy a good work ethic.

 

[Dustin07]

I remember as a teenager going to my Grandparents’ farm, that my Dad was raised on, but in the Summer I would go there for a couple of weeks and got to experience how my Dad grew up. Wake up at 4:30 and go milk cows, back to the house for breakfast, and then go out and feed all the farm animals, clean the barns, but hauling hay was the one that could put it on you. Tossing it on the big trailer and then back to the barns to toss into the lofts. Us kids made 10 cents a bale. But you know that’s exactly what a lot of kids need today….that lifestyle will give your boy a good work ethic.

its definitely real work. in my xfit years I just did it in a pair of shorts, these days I go in a tshirt and shorts. every single year mom asks me the same question. "you didn't wear a long sleeve shirt and jeans". I'm like... no. its hay. its going to get inside the shirt and jeans no matter what, may as well enjoy the sun and cool off a bit. its a messy job!

 

[gphagan1]

its definitely real work. in my xfit years I just did it in a pair of shorts, these days I go in a tshirt and shorts. every single year mom asks me the same question. "you didn't wear a long sleeve shirt and jeans". I'm like... no. its hay. its going to get inside the shirt and jeans no matter what, may as well enjoy the sun and cool off a bit. its a messy job!

Oh yeah, it’s definitely not for people that have allergy issues.

 

[MrKleen73]

Sounds like a productive weekend. It is always nice when you come out on the other side of one better than usual.

 

[Dustin07]

Afternoon Cardio
20 minutes LISS
20 minutes MIIT
(1:1 of 1 minute at 6-7mph jog, 1min walk)

Total = 40 minutes.
Sitting at 9,000 steps for the day so 10-11k should be cake.

appt tonight so that's all I'll be able to get in today-

 

[Dustin07]

Sounds like a productive weekend. It is always nice when you come out on the other side of one better than usual.

you know whats funny is I got more steps in Sunday moving storage items from our attic > shed and back and forth after the gym then I did Saturday bucking hay. I think I'm finally starting to be promoted, I ended up driving one of the trucks but I'd pull up in between a couple stacks, jump out, and haul 3-6 bales over while the crew was loading up 2-3 other stacks of 5-6 bales. I was sorta surprised how few steps I had by the time I was done so I had to take the dog for a walk afterwards to try to get a little more progress in, lol.

 

[MrKleen73]

you know whats funny is I got more steps in Sunday moving storage items from our attic > shed and back and forth after the gym then I did Saturday bucking hay. I think I'm finally starting to be promoted, I ended up driving one of the trucks but I'd pull up in between a couple stacks, jump out, and haul 3-6 bales over while the crew was loading up 2-3 other stacks of 5-6 bales. I was sorta surprised how few steps I had by the time I was done so I had to take the dog for a walk afterwards to try to get a little more progress in, lol.

To be fair you spent a fugload more energy just tossing bales of hay than the steps showed. You definitely had no true reason for extra cardio, but it is commendable that you did it anyway. You can't spend the day doing squat thrusters with bails of hay and not burn a ton of calories. You just aren't doing tons of walking while posting up in an athletic stance to chuck the bales of hay. Doesn't mean it wasn't an all day full body workout.

 

[Dustin07]

To be fair you spent a fugload more energy just tossing bales of hay than the steps showed. You definitely had no true reason for extra cardio, but it is commendable that you did it anyway. You can't spend the day doing squat thrusters with bails of hay and not burn a ton of calories. You just aren't doing tons of walking while posting up in an athletic stance to chuck the bales of hay. Doesn't mean it wasn't an all day full body workout.

yeah but OCD/Autism, Once I have that measurable goal in my head its something I have to stick with. lol.
had a bit of a woosh overnight apparently, down 2lbs this morning at 191. Yesterday I had stuck with dried fruits until I broke my sugar fast with left over ground elk and my buddies homemade salsa. I ended up with cottage cheese, chicken breast, that ground elk, and some corn chips to dip into the ground meat/salsa but mostly protein focused. Something is working... I'm sure 40 minute cardio sessions don't hurt.

 

[MrKleen73]

yeah but OCD/Autism, Once I have that measurable goal in my head its something I have to stick with. lol.
had a bit of a woosh overnight apparently, down 2lbs this morning at 191. Yesterday I had stuck with dried fruits until I broke my sugar fast with left over ground elk and my buddies homemade salsa. I ended up with cottage cheese, chicken breast, that ground elk, and some corn chips to dip into the ground meat/salsa but mostly protein focused. Something is working... I'm sure 40 minute cardio sessions don't hurt.

Well you are basically doing the Sugar Diet correctly, just not with full sugar fast days added in. I would be curious what your body does with a 44-60 hour sugar fast, I think I lost 4lbs upon waking after my 48 hour sugar fast followed by the big mixed macro meal. Who knows what it might have been if I hadn't eaten until that morning.

 

[Dustin07]

Well you are basically doing the Sugar Diet correctly, just not with full sugar fast days added in. I would be curious what your body does with a 44-60 hour sugar fast, I think I lost 4lbs upon waking after my 48 hour sugar fast followed by the big mixed macro meal. Who knows what it might have been if I hadn't eaten until that morning.

do you think the optimal longer sugar fast window would be around a cardio only /rest day, or OK on a regular lifting day?

 

[Dustin07]

Warmup
10 minutes incline LISS

BB rows
20 x bar
2 x 10 x 135
10 x 155, 175
+ 20 x 135 dropset

H/S iso lat pull downs
3 x 12

DB rows
2 x 15 x 70s

Lat pull downs
3 x 12

Seated cable rows
2 x 15

Cool down
10 min incline LISS

Weight today down to 191.
Honestly shocked to have a good pump for this one, went into it pretty unenthusiastic, raw dogged with no preWO but pounded that 150cals of cranberry juice on my way in.