To Infinity.... and Beyond!

[akboom87]

Little back/trap and biceps day


Cybex t bar rows
5 x 10

SS with ez bar curls
5 x 10

Seated DB curls
4 x 10
+ 1 x 10 dropset

H/S shrugs
3 x 15
+ 1 x 20 drop sets

Hang power cleans
10 x 95, 115
5 x 135, 155, 175
3 x 195, 205
(Kinda wish I had brought my belt now, might have gone heavier)

Hang power snatch
2 x 10 x 95

Lat pull downs
3 sets


Notes
Very cold, tough to motivate so started with some light weight easy movements to build momentum.

Had a fat ribeye, baked potato, little bourbon and a fire last night

Woke up down 3lbs at 195

Only supps right pretty much is

M Test
Cardio support XT (about 3 days left)
Alpha Gel
And today I hit some Pump Gel preWO

Saving anabolic XT for Feb.



View attachment 248910

Great session and now you are talking my language, steak potato and a little fire water !!

 

[Hyde]

Weights going down, getting in the gym, you’re doing the things that you care about!

 

[Dustin07]

Goblet squats
3 sets

Back squats
10 x bar, 95
5 x 135, 185
3 x 225, 265

Leg ext
5 x 10



Notes
Just a quick little session today. Feeling absolutely exhausted though. Vacation starts in three days.

 

[dapack]

Deads
2 x 10 x 135
6 x 185, 225
3 x 275, 315, 345
5 x 365
12 x 275 - DOH

H/S shrugs
3 x 15

SS with standing DB curls
3 x 10+

Rear delt swings
3 x 15

SS with seated incline DB curls
3 x 10+

Lat pull downs
3 x 10


Notes
Easily had more than 12 on the AMRAP set of deads but went doh hook grip and thumbs were yelling uncle. Lol

Anytime I am doing 7+ reps with hook always use straps. When I can do more but have to stop because of the thumb crushing in time to strap up.

 

[dapack]

Seattle some like a mess. Someone at work said it is getting better but my your comment seems in is not.

 

[Dustin07]

Anytime I am doing 7+ reps with hook always use straps. When I can do more but have to stop because of the thumb crushing in time to strap up.

I need to get new ones. I lost "one" of mine a while back so I never run just one anymore. they'd be really nice on heavy RDLs but normally I run either hook grip doh or switch grip.

Seattle some like a mess. Someone at work said it is getting better but my your comment seems in is not.

we had people text us photos of some guys that hit 60 other spots in the area over the weekend and they chased these guys all over puget sound. Without a shadow of a doubt the pictures they showed us match the guys we confronted and they're definitely armed with a number of stolen weapons. I think its a matter of the hornets being chased out of the nest and stinging everything they can on the way out. I think it will get better, but going to be a mess while they dig in.

Sixty cars broken into, four guns stolen in series of overnight car prowls in Renton

“We want our community members to know that we will fully investigate in our attempts to identify the suspects involved.”

www.kiro7.com

 

[gphagan1]

I need to get new ones. I lost "one" of mine a while back so I never run just one anymore. they'd be really nice on heavy RDLs but normally I run either hook grip doh or switch grip.



we had people text us photos of some guys that hit 60 other spots in the area over the weekend and they chased these guys all over puget sound. Without a shadow of a doubt the pictures they showed us match the guys we confronted and they're definitely armed with a number of stolen weapons. I think its a matter of the hornets being chased out of the nest and stinging everything they can on the way out. I think it will get better, but going to be a mess while they dig in.

Sixty cars broken into, four guns stolen in series of overnight car prowls in Renton

“We want our community members to know that we will fully investigate in our attempts to identify the suspects involved.”

www.kiro7.com

Sounds like ICE needs to hit Seattle and surrounding areas even harder….which they probably already are. Back in the 80s and 90s Atlanta started a gang and drug task force called “Red Dog”, and those boys didn’t play. They definitely roughed them up when arresting, but they were going after the worst of the worst. But then Democrats started in the Clinton administration to weaken the police, it seemed to improve under Bush Jr. after 9/11, but started to decline under Obama, and really went down hill with Biden & Kamala’s defund the police. Between that and no border security letting known violent criminals in, like the coward that murdered Lincoln Riley (Biden won’t say her name ), here in Georgia, Atlanta is probably worse than ever. Hoping and praying ICE makes a difference here, I know they will…..sorry for getting on my soap box, but it’s just sad when you hear stories like what you guys went through.

 

[Dustin07]

Hoping and praying ICE makes a difference here, I know they will…..sorry for getting on my soap box, but it’s just sad when you hear stories like what you guys went through.

I'm confident it's going to improve! just going to be a bit messy along the way...

 

[SHORSE]

I need to get new ones. I lost "one" of mine a while back so I never run just one anymore. they'd be really nice on heavy RDLs but normally I run either hook grip doh or switch grip.



we had people text us photos of some guys that hit 60 other spots in the area over the weekend and they chased these guys all over puget sound. Without a shadow of a doubt the pictures they showed us match the guys we confronted and they're definitely armed with a number of stolen weapons. I think its a matter of the hornets being chased out of the nest and stinging everything they can on the way out. I think it will get better, but going to be a mess while they dig in.

Sixty cars broken into, four guns stolen in series of overnight car prowls in Renton

“We want our community members to know that we will fully investigate in our attempts to identify the suspects involved.”

www.kiro7.com

Sounds like they are making one more big take before they go on the lamb.

 

[Dustin07]

Bench
2 x 10 x 95
3 x 135, 175, 205
1 x 225, 245, 265, 285, 295

Slingshot
1 x 305, 315

Raw
10 x 230 (PR tie?)

Laterals
3 sets

SS with seated skull crushers
3 x 15

Standing OH cable ext
3 sets

SS Ez bar curls
12 x 60, 70, 80
+ 1 x 12 x 60 dropset

Pec deck
3 sets


Last FAFO session for a while. Probably run cube again next month.

 

[MrKleen73]

Good stuff, have you thought about just doing a general overall PL focus? I bet you are still in a position as far as strength training goes, that you can build all 3 big lifts at the same time right now if you wanted.

 

[Dustin07]

Good stuff, have you thought about just doing a general overall PL focus? I bet you are still in a position as far as strength training goes, that you can build all 3 big lifts at the same time right now if you wanted.

The toughy is i want to be leaner. I haven't placed an order yet because the $200 min would cover a lot of var and I was undecided on just var or var + another oral but I think what I'd love to do is a small ten lb cut (197/198 this morning) then a slightly cleaner var supported strength cycle. And yeah quite possibly full PL


Bench is one thing I never lose a love for but deads and squats are like the wife and mistress. I enjoy both at times but sometimes run to one to escape the other. Generally speaking I don't keep them in the same room at the same time though.

 

[Dustin07]

Good stuff, have you thought about just doing a general overall PL focus? I bet you are still in a position as far as strength training goes, that you can build all 3 big lifts at the same time right now if you wanted.

I actually meant to text you about stuff. I'll hit you up

 

[akboom87]

The toughy is i want to be leaner. I haven't placed an order yet because the $200 min would cover a lot of var and I was undecided on just var or var + another oral but I think what I'd love to do is a small ten lb cut (197/198 this morning) then a slightly cleaner var supported strength cycle. And yeah quite possibly full PL


Bench is one thing I never lose a love for but deads and squats are like the wife and mistress. I enjoy both at times but sometimes run to one to escape the other. Generally speaking I don't keep them in the same room at the same time though.

Test and var cycle? Be curious to see what you plan out!

 

[MrKleen73]

@Dustin07 How is everything going brother?

 

[Dustin07]

@Dustin07 How is everything going brother?

Pura Vida, amigo, Pura vida.

I will catch up probably Sunday if I make it to the gym before Superbowl otherwise Monday I start my cut.

Today is day 9 in Costa Rica, we have to get up 2:45am Saturday for our flight home but the nice thing is that we will be home sorta early with a day of recovery before we go back to work.

We did find an AWESOME CrossFit style gym at Arenal where my wife and I got a lifting day in. I squatted, OHP, snatch, then we did a little WOD of rowing + kb but honestly we have been crazy busy this trip (yet still amazingly relaxing).


Arenal volcano, hanging bridges
Night hike in la fortuna
Skipped bird watching to sleep in, her aunt and uncle went
Many many sloths, monkeys awesome frogs, eyelash viper,
Hiked Manuel Antonio
And we are in Jaco today which is more of a surf town and feels kinda like white lotus but to be honest this is where I'd come back to has HQ

We are getting ready to head into town for a little walk while laundry is cooking so I had a time to log on finally (and wifi, lol)

CR is nothing like mexico! Water is safe everywhere, things are clean, never saw any policia except in Manuel Antonio which is a little hippy town where the nastiest unshowered heathens of the world flock to (the Ticos are great, our female bartender from Nicaragua was a darling to talk to and learn from) . Jaco feels a bit like White Lotus


Don't lick the red frog, blue jeans poison dart frog. Tastes like dying.

 

[Dustin07]

If any of you ever contemplate CR, please let me connect you with our travel agency. I've never used one before but these people are amazing. For like $3000 or $3500 (not including flight) we have stayed in 5 hotels, including all shuttle private transports around the country, all of our tickets and excursions, just phenomenal.

Oh yeah I forgot about our kayak trip in the mangroves!! Crabs climbing trees and a Troop of Capuchin monkeys in the middle of the jungle!!!

 

[akboom87]

Wow sounds like a awesome vacation man!

 

[gphagan1]

Man, that sounds like a great vacation, and a great deal too.

 

[Hyde]

Now that’s sounds like a trip I’d truly love; very happy for you! I have had a couple friends visit CR separately, different families and experiences, but both essentially said what you have: just a beautiful country to be in, without the troubles of many others.

Pura vida!

 

[Segansational]

Sounds amazing man! Glad you had such a good experience.

 

[Dustin07]

First sesh back, got home late yesterday. A bit out of shape, but rested


Warm up - waiting for rack/platform:

DB curls
Superset double db goblet squats
3 x 10 x 30s, 35s, 40s

DB RDLs
Superset with double db rows
3 x 10 x 50s, 60s, 50s

H/S shrugs
4 x 15

Deads
5 x 135, 225, 275
1 x 315, 345, 375, 405
6 x 315

RDLs
10 x 225 - DOH

BB Rows
3 x 10 x 135

Ez bar curls
3 x 10 x 60
+ 1 x 15 x 50lbs dropset

Leg curls
2 sets





Weight 202(!) up about 4-5 since pre vacation

Took zero supps with me so 11 days of only natural vitamin D and one or two cups of Costa Rican arabica per day.

Today hit m Test, XPG Pump gel, and a little XPG Alpha Gel. PreWO pump addict.

 

[SkRaw85]

Too much monkeying around. Welcome back man, the trip looked sick!

 

[Hyde]

Real question is, how did you only stick to a couple cups of the coffee there?? That stuff is gold when it’s fresh.

 

[Dustin07]

Wow sounds like a awesome vacation man!

Man, that sounds like a great vacation, and a great deal too.

Now that’s sounds like a trip I’d truly love; very happy for you! I have had a couple friends visit CR separately, different families and experiences, but both essentially said what you have: just a beautiful country to be in, without the troubles of many others.

Pura vida!

Too much monkeying around. Welcome back man, the trip looked sick!

For real, it felt like a non stop feeding lol.

Real question is, how did you only stick to a couple cups of the coffee there?? That stuff is gold when it’s fresh.

Finally able to take some time to catch up with stuff. The hotel coffee in the room, wasn't good at all it all tasted like normal hotel garbage coffee lol. But the coffee served in the lounges / breakfast areas were all amazing. this was the longest trip I've taken since I was a kid going to yellowstone back in 1994 so timelines are a bit fuzzy but we had 4 or 5 mornings where we would hit the free breakfast then basically head straight out into the rainforest for the next scheduled excursion. I normally don't like having a lot of busy plans on vacation but my wife had this itinerary worked out so well these shuttles picked us up at 6am or 7am and took us off to our next adventure so all we really had to do was wake up, have breakfast/coffee, and usually decide if we were taking a raincoat with us or not.

We did get to visit a coffee and chocolate tour in La Fortuna right under the Arenal volcano where they really walked us through the entire process of agriculture/process/and even the economics of how they make chocolate and coffee. we each got to make our own chocolate bars from scratch (including grinding our own cocoa, adding sugar, milk, etc) and then we as a group took part in roasting beans and brewing a shared pot of medium roast 100% coasta rican arabic. we only had about a shot sized, maybe 2 shots at that point, then we went into the gift lobby aftewards, grabbed a little to take home and were able to sample all their different brews. But aside from that it was usually breakfast was covered, so we'd go grab that, have 1 or 2 cups, then basically a day filled with so much warmth and vitamin D I didn't really think much about caffiene after that lol.

We saw poison darts, eyelash viper, 2 other snakes, sloths (many), monkeys (many more), tarantulas in the wild, lots of other insects, and a million different kinds of birds. the scarlett makaws, green parrots, orioles, and honey creepers stood out the most to me. oh and Toucans. Seeing Toucan Sam and the Makaws was just surreal and I'm not even a birder! Huge iguanas everywhere. and those hilarious lizards that run across water, a Basilisk. They call them JesusCristo (JC) lizards because of how they can walk on water.

My wife and aunt were not happy with the digs in Manuel Antonio so she called the agency and they had a car on day 2 or 3 take us up to Jaco, which is a place I really wanted to see but was otherwise going to be missed. It was a beautiful little beach town, about 90 minutes closer to the airport so that was nice, and I surfed there for my first time ever, it was awesome!! here is a pic of our view from our veranda/deck at the Jaco place (Hotel Club Del Mar).

my wife got a cool video of my last surf attempt, which was luckily my best, caught a small wave and rode it all the way into the beach. I LOVED IT

 

[Dustin07]

If any of you decide you're interested, I would 100% recommend these folks again https://www.entercostarica.com/

The food in Costa Rica was not cheap. I would say spending $25-30 on a great steak was probably 1/2 price of USA, but spending $15-20 when I just wanted a cheap burger cheap at all. however, the beef was all amazing. I couldn't really ascertain a strong cultural distinction in Costa Rica. There is zero spicy food anywhere to be found. they have tacos, but rarely, and are very different (like street tacos fried into taquitos). Alcohol is there, but not very good so I had tequila. I did have their local drink, Cacique, but honstly its like Rum without any sugar flavor at all, so more like thick rubbing alcohol at 35% lol.

aside from those things, it was like 11 days for around $3k- 3,500 for every breakfast, shuttle, excursion, 5 hotels, etc. we did buy plane tickets separate but I bought them in April for Jan 29 departure and saved a buttload of money buying so far in advance... that price seems really good to me considering it included everything. We were going to pay that much already +$1500 (insane!!) to rent a car, but when we switched our booking to the travel agency they got us everything for the same price as we would have had, same hotels, and included all the shuttles.

Our shuttle drivers were excellent too, they knew we were foreign and toursist is 50% of their countries total revenue. so they really made it special and stopped a LOT along the way whenever they saw a sloth or makaw or something in a tree. a random stop at a butterfly farm (honestly awesome) and then a completely unexpected stop on our way south at a river to spot 15 huge 15ft long crocodiles!!

 

[sammpedd88]

If any of you decide you're interested, I would 100% recommend these folks again https://www.entercostarica.com/

The food in Costa Rica was not cheap. I would say spending $25-30 on a great steak was probably 1/2 price of USA, but spending $15-20 when I just wanted a cheap burger cheap at all. however, the beef was all amazing. I couldn't really ascertain a strong cultural distinction in Costa Rica. There is zero spicy food anywhere to be found. they have tacos, but rarely, and are very different (like street tacos fried into taquitos). Alcohol is there, but not very good so I had tequila. I did have their local drink, Cacique, but honstly its like Rum without any sugar flavor at all, so more like thick rubbing alcohol at 35% lol.

aside from those things, it was like 11 days for around $3k- 3,500 for every breakfast, shuttle, excursion, 5 hotels, etc. we did buy plane tickets separate but I bought them in April for Jan 29 departure and saved a buttload of money buying so far in advance... that price seems really good to me considering it included everything. We were going to pay that much already +$1500 (insane!!) to rent a car, but when we switched our booking to the travel agency they got us everything for the same price as we would have had, same hotels, and included all the shuttles.

Our shuttle drivers were excellent too, they knew we were foreign and toursist is 50% of their countries total revenue. so they really made it special and stopped a LOT along the way whenever they saw a sloth or makaw or something in a tree. a random stop at a butterfly farm (honestly awesome) and then a completely unexpected stop on our way south at a river to spot 15 huge 15ft long crocodiles!!

My wife and I are considering a trip there next year. We’ve heard so many people talk about such great experiences in Costa Rica.

 

[gphagan1]

Man you pretty much have convinced me that my wife and I need to go there. We love beautiful scenery and animals of all kinds, so the excursion adventures would be right up our alley. The pictures look great.

 

[Hyde]

That’s awesome; thanks for sharing and I’m glad you guys got to experience that! It does sound like something I’d really enjoy.

View from the Jaco hotel is epic

 

[MrKleen73]

So awesome!

 

[Dustin07]

Cube day 1 - based on 305 1rm

Comp bench
15 x 95
8 x 135, 155
5 x 185
5 x 3 x 215

AMRAP x 1 x 185
15 reps

CGBP
3 x AMRAP x 195lbs

Skull crushers
80 x 12, 10, 8, 6, 5

SS with seated Arnold's
4 x 12 x 30s


That was all we had time for so I'll finish up after work on accessories.

 

[Dustin07]

My wife and I are considering a trip there next year. We’ve heard so many people talk about such great experiences in Costa Rica.

Man you pretty much have convinced me that my wife and I need to go there. We love beautiful scenery and animals of all kinds, so the excursion adventures would be right up our alley. The pictures look great.

That’s awesome; thanks for sharing and I’m glad you guys got to experience that! It does sound like something I’d really enjoy.

View from the Jaco hotel is epic

it was really a pretty awesome trip and by using that travel agency we really got to see a LOT without it feeling like we were always racing around. It's hard to explain how that much activity still felt relaxing. But they took care of us, and like i mentioned earlier, it was actually cheaper to book through them in the end. Best piece of advice I can offer is book your airline tickets as far in advance as possible so you have the freedom and option to get better seats for cheaper. For us, it was 4 hours to DFW, and 4 more to San Jose Costa Rica. Neither of those are "bad" flights, but all in all they were still 16-20hr travel days so its nice not to be miserable on the airplane... I made good use of the free wifi with t-mobile and caught the 2nd Gladiator movie, Bad Lands, and some other stuff.

 

[sammpedd88]

it was really a pretty awesome trip and by using that travel agency we really got to see a LOT without it feeling like we were always racing around. It's hard to explain how that much activity still felt relaxing. But they took care of us, and like i mentioned earlier, it was actually cheaper to book through them in the end. Best piece of advice I can offer is book your airline tickets as far in advance as possible so you have the freedom and option to get better seats for cheaper. For us, it was 4 hours to DFW, and 4 more to San Jose Costa Rica. Neither of those are "bad" flights, but all in all they were still 16-20hr travel days so its nice not to be miserable on the airplane... I made good use of the free wifi with t-mobile and caught the 2nd Gladiator movie, Bad Lands, and some other stuff.

Luckily we live on the east coast so it’s about 7 hours to San Jose PR. I’ll definitely keep that travel agency handy!

 

[Dustin07]

Cube day 1 part 2.

Laterals SS with forward raises.
2 x 10 x 25s

Incline DB
12 x 45s
10 x 60s
8 x 70s
6 x 80s

DB flies
10 x 30s, 35s, 35s, 35s
(Very slow, TUT style to work on form and find the spot)

Cable OH extensions
3 x 15

Dips
2 x 10

(Added because I didn't feel the skullies earlier were as effective or as great of ROM)





Had to get in after work to finish off the accessories as RX'd. Didn't want to start day one missing work.

Supposedly have some Var and Tbol coming. Planning on running the Var during my cut, the tbol I'm on the fence with. Might start a short 7-10 week separate cut thread tomorrow.

Getting an order in with Steve for some liver assist, tudca, cardiovascular support XT and his GLP lean to help with hunger since my last var run drove my appetite insanely through the roof.

 

[akboom87]

Cube day 1 part 2.

Laterals SS with forward raises.
2 x 10 x 25s

Incline DB
12 x 45s
10 x 60s
8 x 70s
6 x 80s

DB flies
10 x 30s, 35s, 35s, 35s
(Very slow, TUT style to work on form and find the spot)

Cable OH extensions
3 x 15

Dips
2 x 10

(Added because I didn't feel the skullies earlier were as effective or as great of ROM)





Had to get in after work to finish off the accessories as RX'd. Didn't want to start day one missing work.

Supposedly have some Var and Tbol coming. Planning on running the Var during my cut, the tbol I'm on the fence with. Might start a short 7-10 week separate cut thread tomorrow.

Getting an order in with Steve for some liver assist, tudca, cardiovascular support XT and his GLP lean to help with hunger since my last var run drove my appetite insanely through the roof.

Oh man things are going to get juicy in here!!

 

[Dustin07]

Oh man things are going to get juicy in here!!

Momentum is building

 

[akboom87]

Momentum is building

I’m excited to see this man!

 

[Segansational]

Getting an order in with Steve for some liver assist, tudca, cardiovascular support XT and his GLP lean to help with hunger since my last var run drove my appetite insanely through the roof.

He just released that cholesterol support product too, might be another one to grab for this run.

 

[Dustin07]

alright, focus and goals are set. time to rumble.

Thread 'Slicin' and Dicin''

Feb 11, 2025

Short term log for accountability and to really good and proper log my efforts in not only nutritional discipline, drinking less, and increasing cardio. If I put it in writing, then I gotta do it, so here we are.

Feb 8th Weigh in = 203lbs
March 31 Weigh in goal = Sub 189.

Plan:
3-4 cardio sessions per week, + walking golf since it's my other leisure of choice. that's 2-4 hours of walking and carrying clubs.
Lifting will touch on heavy deads with posterior focused accessories for volume. Squats will be focused on quad development. Bench is going to be Cube Predator again. So my...

• Dustin07
• Replies: 164
• Forum: Workout Logs

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