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Dustin07

Dustin07

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Zero energy yesterday at the gym, so I'm really happy to have done a decent squat session. I think winter has finally taken it's toll on me.

squats
95 x 5
135 x 5
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1
285 x 1
300 x 5 singles EMOTM
225 x 10

back extensions
3 sets with 25lbs

leg curls
3 sets

treadmill
30 minutes of intervals/hills.

weight
187.2
 
Dustin07

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Lifts are start out the new month strong!!
Thanks man! If I can stay disciplined for once on the weekend then I think my routine is solid. But I end up calorie and drink splurging on the weekend then spend 3 days digging myself out of that hole, then risk over training...

Need to really figure out my bench though. Squats are surprising me considering how hard it was to hit 300lbs that first time years ago if you remember.
 
Dustin07

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Last night:

bench
95 x 10
95 x 10
135 x 10
155 x 10
175 x 10
195 x 10
205 x 9
225 x 4

weighted dips
bw x 12
+25lbs x 10
+50lbs x 10 x 3

super set with

db curls
3 sets

hammer curls
3 sets

clean and push press
95 x 5
135 x 5
155 x 5

weight this morning
185.6
 
Dustin07

Dustin07

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Put on about 500 miles Thursday travelling down around Portland for work and have been exhausted.

Friday didn't have a lot in me but

Snatch
65 x 10
95 x 5
115 x 5
135 x 5

Power cleans
135 x 5
155 x 5
175 x 5
195 x 5
205 x 5

Then some cardio for ten minutes. Decided to rest up a bit

Woke up Saturday morning at 182.5 lbs bodyweight so that's progress.
 
Dustin07

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Today was much better.

Bench
95 x 20
135 x 20
175 x 3
205 x 3
225 x 5
240 x 1
250 x 1
260 x 1 (2020 PR)

Weighted dips
BW x 10
+70lbs x 8 x 2 sets

Super set with
Db curls
3 x 10

Then drop sets of
Hammer curls
55/45/40

Then a set of bb 21s

Followed by a 12min emotm wod

Even minutes
Max effort power cleans at 135
Odd minutes
13 Cal bike

Ended with 55 reps.
 
dapack

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Lifts are looking good and weight is coming down really good. Big plus!!! Sorry you had to go to Portland LOL Has to be the weirdest place on Earth.
 
Dustin07

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Lifts are looking good and weight is coming down really good. Big plus!!! Sorry you had to go to Portland LOL Has to be the weirdest place on Earth.
Portland is weird. Antifa had another protest the next day... glad I missed that!
 
Dustin07

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Last night, squats...

back squats
bar x 10
135 x 10
185 x 1
205 x 1
225 x 1
245 x 1
265 x 8 (goal was 8-10)
275 x 5
225 x 10

front squats
185 x 1
205 x 1
225 x 1
235 x 1 (2020PR)
185 x 5
175 x 6
165 x 7
155 x 8
145 x 9
135 x 10

i'm liking this 1-10 rep scheme, the volume just wrecks my legs in a great way.

wod

6 Minute EMOTM
5 x 135lb power cleans

effective..

weight
183.6

notes
I'm actually pretty happy about the weight, I've been picking up like 5-8lbs in water weight over the weekend lately and I finally didn't, so I think consistency and discipline is there. I'm experimenting a big with changing up my routine. I don't know if it's age, nutrition, or commute, but monday/tuesday are my best lift days for sure and by Thursday/Friday I'm just petering out. So I'm trying to get my huge volume and hardest lifts on mon/tues, rest weds, then thursday friday will be a little more laid back.
 
Dustin07

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Last night didn't seem like a lot, but it left me feeling pretty worked. Did Arnolds 1-10 rep scheme on Bench.

bench
95 x 20
135 x 10
185 x 1
205 x 1
225 x 5
230 x 4
235 x 3
240 x 2
220 x 3
210 x 4
200 x 5
190 x 6
180 x 7
170 x 8
160 x 9
150 x 10

DB Curls
3 sets

KB Strict overhead press
3 x 10 @50lbs each hand

double kb clean and jerk
3 x 8 @ 50lb kb's x 2

barbell curls
3 sets

weight
183.6
 
Dustin07

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OK yesterday had to lift at Lunch break so it was an awkward session.

deads
135 x 20
185 x 10
225 x 5
275 x 5 x 4
275 x 10

db curls
3 sets

hammer curls
3 sets

conditioning
5 rounds of
12 x 135lb deadlift
9 x 135lb hang power clean
6 x 135lb push jerk
 
Dustin07

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Friday

Squats
95 x 10
135 x 10
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1
285 x 1
305 x 1
315 x 2 singles
275 x 5
245 x 10

Lunges barbell
3 x 12

Db curls
3 sets

Barbell curls
3 sets

Goblet squats
3 x 10 at 80lbs
 
Dustin07

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Saturday
Bent over bb row
95 x 20
115 x 20
135 x 15
155 x 10 x 3

Barbell shrugs
155 x 20
185 x 10
225 x 10
275 x 8

Lateral raises
3 x 12

Db shrugs
3 x 20
 
Dustin07

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Sunday

bench
95 x 20
135 x 10
175 x 1
205 x 1
225 x 1
245 x 1
255 x 1
265 x 1
275 x failed
245 x 1
245 x 2 x 3 sets


overhead press
95 x 1
135 x 1
155 x 1
165 x 1
175 x 1
185 x failed

push press
185 x 1
195 x 1
205 x 1
185 x 5
155 x 10 x 3

strict press / super set with dips
95 x 10
dips x 10
3 sets of each

barbell curls / super set with more dips
3 x 10 of each
 
Dustin07

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I'm intentionally doing something stupid and going 7 days without a rest day because Thursday morning my boy and I fly down to Arizona for baseball Spring Training so I know I'll likely be out of the gym for a good 4-5 days. it's getting a little harder to motivate as I fatigue but not a real big deal and I'm able to manage the cns I think by splitting up my routine a bit more but still be effective.

Last night/Monday:
Squats
95 x 10
135 x 1
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1
285 x 1
305 x 1
315 x 1 (although it was shallow)

275 x 10 singles (1 EMOTM)

Death by Backsquats
185lbs, completed 8 full rounds.

What I really wanted out of this was practice with heavier singles (275 is still heavy-ish to me, although reps 7-10 were the easiest). The death by was an attempt at some conditioning work.

weight
187
 
Dustin07

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power cleans
95 x 10
135 x 5
155 x 5
175 x 5
185 x 5
195 x 1
205 x 1
215 x 1
225 x 1
235 x 1
145 x 1
250 x 1

This was sorta cool, as I thought 225 would be my best, and might even fail.

deads
250 x 1
275 x 1
295 x 1
315 x 1

EMOTM Deads at 315
1 on min 1
1 on min 2
1 on min 3
1 on min 4
1 on min 5
2 on min6
3 on min7
4 on min 8
5 on min 9
6 on min 10

barbell rows
135 x 3 x 12

db curls
3 sets

hammer curls
3 sets

db shrugs
4 sets

spider curls
3 sets

weight
183.4
 
Dustin07

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so @dapack I'm 37 this year and I'm noticing two things right now that are very different from 30.
A. I just don't seem to have the energy to put in long training sessions like I used to.
B. metabolism is slowing quickly.

I know I need to put more discipline into my weekend nutrition, but weren't you about my age when you were competing in bodybuilding? Do you still have any of those articles online? I'm wondering if you can give me and advice/ideas. I'd like to do a solid 2 month cut (well, I actually have 11 weeks until I go to Thailand and I'd like to lean up by then). wondering if you can give me any advice.

My strength is coming back way faster than ever before. I'm flirting with old PRs on squats and power cleans and bench is within 15lbs or so of my old PR so it's odd to me that during a caloric deficit, or what SHOULD BE a deficit, I'm gaining strength but not really losing weight. although I am leaning a tiny bit. I'd just like to increase the speed of fat loss if possible.
 
dapack

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so @dapack I'm 37 this year and I'm noticing two things right now that are very different from 30.
A. I just don't seem to have the energy to put in long training sessions like I used to.
B. metabolism is slowing quickly.

I know I need to put more discipline into my weekend nutrition, but weren't you about my age when you were competing in bodybuilding? Do you still have any of those articles online? I'm wondering if you can give me and advice/ideas. I'd like to do a solid 2 month cut (well, I actually have 11 weeks until I go to Thailand and I'd like to lean up by then). wondering if you can give me any advice.

My strength is coming back way faster than ever before. I'm flirting with old PRs on squats and power cleans and bench is within 15lbs or so of my old PR so it's odd to me that during a caloric deficit, or what SHOULD BE a deficit, I'm gaining strength but not really losing weight. although I am leaning a tiny bit. I'd just like to increase the speed of fat loss if possible.
Number are definitely looking good specially power cleans. You pretty much know everything to cut so much I could tell you what you don't know. For me diet can my great but still need a little cardio of some sort if I don't want super low calories. Not a lot just like 20 mins of LISS and it helps me out a lot.
 
Dustin07

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Number are definitely looking good specially power cleans. You pretty much know everything to cut so much I could tell you what you don't know. For me diet can my great but still need a little cardio of some sort if I don't want super low calories. Not a lot just like 20 mins of LISS and it helps me out a lot.
thanks I appreciate that. It's good to get some affirmation and I think you're right. I was talking to my fiance about it last night and I do notice that the biggest difference right now from what I was doing when I was leaner is honestly extra time in the gym. Back then, it was that extra daily WOD that I did crossfit style after my lifting sessions and lately I have not had time to get it in so I've been just strength training.

It helps with my strength cause I'm not overdoing it, but it's causing weight loss to stagnate. She and I are going to make a bigger push to get some extra cardio in and scheduling ourselves some CrossFit style wods a few times a week (HIIT) using accessory movements to that days strength training.
 
Dustin07

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So I took a few days to fly to Arizona (Thurs-Monday) with my boy and folks to hit Mariners Spring Training. Did have a fair amount to drink but kept the food clean and didn't gain much weight. my son and I even hit the hotel gym briefly one day. Last night flew home and hit the gym with my fiance.

Squats
95 x 10
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
225 x 1
245 x 1
265 x 1
285 x 1
300 x 1 then with as little rest inbetween sets as possible:
280 x 2
270 x 3
260 x 4
250 x 5
240 x 6
230 x 7
220 x 8
210 x 9 this set was brutal, back started getting tight so I dropped weight more than 10lbs to finish
185 x 10

for conditioning after:

12 min EMOTM
3 x thrusters 135
6 x burpees

So I was feeling a little crappy after flying in like I caught a small bug and didn't anticipate this day being this good. But that was a solid squat session that left me super sweaty. the wod almost made me puke. I had to drop the weight from 135 to 95 at round 5 but it was a nice way to get back into adding HIIT work after my sessions.

weight
185

only up about 1.5lbs after 5 days vacation so I'm feeling really optimistic about that.
 
Dustin07

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Insane amount of squats!!
ha, you know it doesn't seem like it until the last 4 sets, but I'm really liking the Arnold 1-10 method right now as a way to mix it up. It lets me focus on that one really heavy rep with low volume on the way up, and still end with some higher volume hypertrophy.
 
Dustin07

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bench
95 x 10
135 x 1
155 x 1
185 x 1
205 x 1
225 x 1
245 x 1
255 x 1
265 x 1
270 x 1 (2020PR)
250 x 2
240 x 3
210 x 4
200 x 5
180 x 6
170 x 7
160 x 8
150 x 9
140 x 10

wod
10 rounds of
6 power cleans 135lbs
8 push ups
50 double unders
26:55

I'm waaaaay out of shape. I can see my strength going way up nicely and conditioning far down! LOL
For comparisons sake, my fiance did 11 rounds in 20 minutes.
 
dapack

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Lifts are coming a long really good. I am sure you conditioning will come back quick.
 
Dustin07

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Lifts are coming a long really good. I am sure you conditioning will come back quick.
Thanks! we're going to find out real fast if my new plan is going to kill strength gains or not... Adding in some regular xFit style conditioning wods with the hen as we try to lean up in March/April for our May trip.

Last night didn't have a lot of time but Wednesdays feel like a good chance to throw in some extra back and arms work instead of rest day, and go easy on conditioning.

Bent over barbell rows
bar x 20
95 x 15
115 x 15
135 x 10
155 x 10
135 x 12 x 3
95 x 10

suppinated grip
95 x 10
115 x 10
135 x 10 x 3

db curls
6 sets

bb curls
100 x 2
95 x 3
90 x 4
85 x 5
80 x 6
75 x 7
70 x 8
65 x 9
60 x 10
 
Dustin07

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Last night was a huge night for me. I went back through my log and I have not been able to deadlift over 400lbs since Dec 27th, 2015 when I made a 455lb attempt (all time best is 450). it was around that time that I tore a ligament somewhere in my back and went downhill fast in the spring of 2016.

Last night:
Deads
135 x 10
185 x 3
225 x 3
265 x 1
275 x 1
285 x 1
305 x 1
325 x 1
345 x 1 (I knew here that I was going for it)
365 x 1
385 x 1
405 x 1 ... 5 year PR man. it's been a loooooonnnnng time. I'm still on cloud 9.

wod
5 Rounds for Time
1 x 305 Deadlift
20 x 70lb kb swings
10 x 70lb kb goblet squats
10 x cal bike ride
time: 19:50

notes
So my conditioning is way down, but I can start to see the 6 pack coming back so I am leaning up. Weight is 184 this morning. Thing is, deads/squats/bench are at: 325/405/270 and my all time bests are 345/450/280 so I'm basically at the top strength levels I've ever been at. things are going well so far if I don't screw it up! lol
 
dapack

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Congrats on deads!!! Numbers are really close to setting PR's in all the Big 3.
 
Dustin07

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Congrats on deads!!! Numbers are really close to setting PR's in all the Big 3.
Thanks man!
Now I enter that age old dilemna I've always had of strength vs conditioning. I'd really like to lean up about 7 more lbs before May but I know that it will hinder my strength gains.... Either way, having fun in the gym and that's a big plus.
 
Dustin07

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Squats
95 x 10
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
235 x 1
245 x 3 x 10

Deads
185 x 10
225 x 10
275 x 10


WOD:
3Min AMRAP
1 x 155lb squat clean
5 burpees
I got 6 rounds

3 min rest
3 Min AMRAP
10 x 70lb american kb swings
10 x 30lb slam balls
I think that was 3 rounds

3 min rest then
3 MIN AMRAP
5 power cleans @ 155lbs
5 kb swings at 70lbs
5 slam balls at 30 lbs
3 rounds

Then I did a tabata bike for calories
20 seconds on
10 seconds off
for 4 minutes/8rounds
63 cals

weight
184.6
 
Dustin07

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BENCH
95 X 15
135 X 10
155 X 2
175 X 2
195 X 2
215 X 2
245 X 2
255 X 2
245 X 2
245 X 2
245 X 2
225 X 5

DIPS
BW X 12
+25 X 10
+50 X 10
+70 X 8

CONDITIONING
25MIN EMOTM STYLE
Min 1 = 5 x 155lb push press
Min 2 = 20 x 25lb russian twists
Min 3 = 10 x db thrusters with 2 x 50lb dbs
Min 4 = 10 x renegade rows with same
Min 5 = 10 push ups
5 Rounds

weight
182.4
 
Dustin07

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Wednesday Night, light back work

bent over rows
bar x 20
95 x 15
115 x 15
135 x 12
155 x 10

suppinated
155 x 10
135 x 12
95 x 20

db curls
4 sets

bb curls/21s
3 sets
 
Dustin07

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Last night/Thursday

squats
95 x 10
135 x 1
155 x 1
175 x 1
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1
280 x 1
290 x 3
290 x 2
290 x 2
315 x 1
225 x 5

I think conditioning work is starting to take it's toll, getting leaner but that was supposed to be a 290 3x5 last night.

wod
15min ramp
9 x 155lb deadlift
12 x hand release push ups
15 x 55lb single db step ups
7 rounds

weight
182.6
 
dapack

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Bad part of getting leaner is strength usually goes too even if I is a few pounds. The one positive is the longer you remain at the lighter weight you body will start adjusting and will get some of the strength back.
 
Dustin07

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Yeah I'm noticing it big time, I need to adjust macros maybe and bring more carbs in I think.

Friday 3/6/2020

Bench
95 x 20
135 x 3
155 x 3
175 x 3
195 x 3
215 x 3
235 x 5 x 3

Dips
3 x 12

Sunday 3/8/2020
Squats
95 x 10
135 x 5
185 x 1
225 x 5
245 x 1
265 x 1
285 x 1
300 x 1

WOD
5 RFT
3 x 105lb power clean
6 x 105lb front squats
9 x 30lb slam balls
250m row
Time: 13.25
 
Resolve10

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Don't overreact too hard. When you add more of the metabolic work back in it can be a bit of a shock if it has been a bit since you've done it. I find with a properly paced approach and the right training I can still get stronger in certain aspects as I improve my conditioning and drop some body fat.

Nice log btw. 👍
 
Dustin07

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Don't overreact too hard. When you add more of the metabolic work back in it can be a bit of a shock if it has been a bit since you've done it. I find with a properly paced approach and the right training I can still get stronger in certain aspects as I improve my conditioning and drop some body fat.

Nice log btw. 👍
Many thanks (y)
I try to utilize accessory work to the main lift for my conditioning. I am prepared to see a bit of a drop in strength for March and April as I'm trying to lean up again for May. The conditioning work has been incredibly effective. My old routine was just spot on and kept me lean AF for years. was easy to stay under 10% bf for a long period of time, but I'd spend probably 90+ minutes at the gym. It was fun. I'd hit my oly / strength lifts for a while and be quite effective, pound my BCAA's and then do a WOD for the conditioning. strength was pretty solid for how conditioned I was.

Finding time to get a 90 minute+ session in is much harder these days as my commute has also changed from an hour a day to three hours a day.... time wasted in the car. So working very hard to keep that conditioning work as efficient and relevant to the days lift as possible.
 
Dustin07

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Power Cleans
95 x 10
135 x 5
155 x 5
175 x 3
195 x 1
215 x 1
225 x 1
235 x 1
245 x 1
250 x fail
225 x 4

OH Press
135 x 5
145 x 1
155 x 1
165 x 1
170 x 1
didn't have time to press so wanted to get a few reps in

WOD
-E2MOTM-
completing a round within 2 min, then adding reps each 2nd minute
5 x 50lb russian kb swings
5 x 50lb goblet squats
20 double unders
7
7
20
9
9
20

ETC. we went through 23's and barely completed that round then called it good.

weight
183.4
 
Dustin07

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DB Bench
45s x 15
55s x 10
65s x 10
75s x 10
85s x 10

DB Curls
3 x 10-12

Lateral Shoulder Raises
3 x 12

Forward Shoulder Raises
3 x 10

BB Curls
3 x 10

DB Shrugs
3 x 20

Tricep Pull Downs
3 x 15

weight
183.00

It looks like decent volume but sure felt like a lazy day. had to cram it into a 45 minute session before running my boy to baseball practice. shoulders felt nicely worked today.
 
Dustin07

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Got a brief session in on Saturday:

bench
95 x 10
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5
225 x 5

And then the state closed down gyms for the remainder of the month... yikes.
 
Dustin07

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Well, day 5 of gyms being closed and I'm down a few lbs. lol

weight
180
 
Dustin07

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Finally got to lift at my brothers last night.

squats
135 x 10
185 x 5
225 x 1
255 x 1
275 x 1
305 x 1

WOD
every 2 minutes on the minute, adding reps
5 power cleans (135lbs) and 30 double unders
6 power cleans and 33 double unders
7 cleans and 36
etc

got through round 11.
quite cold out and feeling out of shape already!

weight
179.8 this morning.
 
Dustin07

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Saturday:

press
95 x 10
115 x 5
135 x 3 x 5

wod
1 225lb deadlift
10 x 70lb goblet squats
1 x 300m run
10 rounds: 26 minutes
 
Dustin07

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Sunday:
squats
95 x 10
135 x 5
185 x 5
225 x 1
275 x 1
300 x 1

wod
5 x 70lb goblet squats
10 x 70lb kb swings
15 x 30lb slam balls

time; 9 minutes

notes
our local gym moved this last week, we helped a bit and they let us borrow some gear. a squat rack, three barbells, some KB's and slam balls. so we've been doing some workouts at home on the front porch, lol. I always wondered if I would do well lifting at home and I definitely wish I was a the gym where there is more energy and options.. but at least we are doing some running again which we desperately need.
 
Dustin07

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Finally got a session in Monday 4/6/2020

squats
bar x 10
95 x 10
135 x 5
185 x 5
215 x 3
245 x 3 x 5

wod
10Min AMRAP
10 air squats
9 x 35lb right hand snatch
10 x push ups
9 x 35lb left hand snatch
7 rounds + 19 reps

Nice little sweat making due on the front porch during the corona stuff.

weight
183.5
 
Resolve10

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That WOD kicked my butt. The doing all same side snatches in a row had me compensating a bit and blew my back up. Haha
 
Dustin07

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That WOD kicked my butt. The doing all same side snatches in a row had me compensating a bit and blew my back up. Haha
LOL, keep the snatch in tight to your body and make sure you use your glutes and hammies to pop that mofo up so your lower back doesn't become the pendulum, that will help.

originally my buddy challenged me to do that wod at 50lbs but I only had 35 and 70... the 70lb kb I knew was going to wreck me so I went with the 35lol
 
Dustin07

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Saturday 4/18/2020

Overhead press

Bar x 20
95 x 10
115 x 5
135 x 5
145 x 3 x 5
155 x 1
165 x 1
175 x 1
180 x 1 (bodyweight)

Floor press
145 x 10
165 x 10
185 x 3x5

Power snatch
65 x 10
95 x 10
115 x 10

WOD EMOTM
(Changing movement on the movement )
50 double unders
10 dips
10 x 95lb snatch
10 x 70lb kb swing
10 x 95lb push press
3 rounds (15min)
 
Dustin07

Dustin07

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ah, I skipped one
April 17th, 2020

Squats
bar x 10
95 x 10
135 x 5
185 x 5
205 x 3
225 x 3
255 x 5
185 x 10

BB Curls 4 sets

Ring Dips 3 sets

WOD
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees
time: 6:02
 
Dustin07

Dustin07

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OK Finally got a session in.

overhead press
bar x 20
95 x 10
115 x 5
135 x 3x5

wod
12 x 135lb floor press
50 x double unders
10 x ring dips
400m run
3 rounds


it wasn't much but I need to get back to routine somehow.
 

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