To Infinity.... and Beyond!

[Dustin07]

had a minor eye surgery last Thursday, nothing big but it requires me to keep workouts to a minimum so just doing a little treadmill time and golf for another week.

I did download a new nutritional app and have been tracking much better. basically doubled my carbs (lol) which has been great on mental faculties. Target cals are still only 1800 right now (unless I'm lifting) but down 6lbs and feeling great. would like to shave at least 5 more maybe this month and see where I am.

 

[Dustin07]

Weight is at 181 this morning. Solid and sustainable 8lb lost since starting. I haven't been able to do anything but light treadmill work and golf since the eye surgery however I should be able to lift tomorrow. I have been walking/carrying my clubs which burns a **** load of calories lol.

 

[Dustin07]

This Weekend
Sunday:

DB Press 4 x 12
Lateral Raises 3 x 12
BB Curls 3 3 x 10
Hammer curls 3 x 10
Dips 3 x 15
Barbell curls 3 x 10

Cardio/Conditioning:
300 cals on treadmill (incline, intervals)

Saturday
Squats (only up to 205 3x 5)
Power cleans 5 x 5
Press 3 x 10

 

[Dustin07]

Weighed in at 179.4 today. Lowest since 2020 and down 10lbs.

Did squat up to 205 for 5s this week as I try to work back into that and take hypertrophy more serious.

Today benched 185 for 8s
Superset with bent over barbell rows 135lbs for 10s

Doing accessory work now.
DB curls
Hammer curls
Lateral shoulder raises
Bent over db rows
DB shrugs
Dips

Then finishing with 200 cals on incline treadmill for conditioning

Weight: 179.4

 

[Dustin07]

Snatch
bar x 10
65 x 5
95 x 5
115 x 5
135 x 5
155 x 3

squat cleans
155 x 5s

jerk
155 x 3 x 5

death by thrusters
10 rounds at 95lbs

conditioning
200cals on incline treadmill (about 30minutes)

weight
181

 

[Dustin07]

warm up
db lateral raises
db forward raises
db arnolds
db curls

db bench press
45s x 15
55s x 12
60s x 10
70s x 3 x 10

super set with db bentover row
all same weights and sets

db curls
4 x 10

lateral shoulder raises
3 x 12-15

wod
10min emotm
odd min: 3 burpees + 10 push press at 95lbs
even min: 3 burpees + 10 chin ups

conditioning
treadmill/incline 300 cals (30ish min)

weight
179.8

 

[Dustin07]

I was dragging my ass yesterday. Thursdays are always the hardest day for me but my calories were also super low on accident forgot my breakfast and mid morning snack).

snatch
bar practice
5 x 65
5 x 95
5 x 115
5 x 135
1 x 145
1 x 155

cleans
5 x 5 x 135

death by thrusters again
11 rounds at 95lbs

conditioning
treadmill, incline = 30min/200 cal

weight
180.6

 

[Dustin07]

Saturday 6/19/2021 / upper

db bench
45 x 10
55 x 10
65 x 10
70 x 3 x 10

super set with db rows
same weights

db curls
4 x 10

tricep extensions (db)
3 x 12-15

lateral raises
3 x 10

conditioning
200 cals /treadmill/incline/30min

weight
182

 

[Dustin07]

sunday 6/20/2021

Squats
95 x 5
135 x 5
185 x 1
225 x 1
245 x 1
265 x 1
275 x 1
225 x 5

deads
135 x 10
185 x 5
225 x 1
275 x 1
315 x 1
335 x 1

Conditioning
emotm 9 minutes
5 thrusters (95lbs) + 5 pull ups
(total 45 reps each / FRAN)

150 cals treadmill/incline/20 minutes ish

weight
181.8

notes
wasn't really a 1rm test although I was shocked how easy those numbers went up because I really haven't trained for strength at all since before I had the 'rona back in March. it was my first day pulling out my squat belt in probably 3 months and I was sorta surprised to see that I was on the 4th hole, almost 5th. whereas when I was only power lifting I was more like on the 2nd hold and sometimes almost 3rd lol. so definitely leaning up.

I'm decreasing cals by 100/day as my weight has stagnated but I need to really take a harder look at my carbs/pro/fat and see if I should juggle the balance some.

 

[jinxie]

Good work here. Keep it up!

 

[Dustin07]

Good work here. Keep it up!

Thanks dude! I really changed gears in March when I went down to AZ then got stuck there for 3 weeks with Corona. I was due for a 1 week deload anyways and I didn't get very sick at all to be honest, but I was completely out of my routine and it took a while to really get back to lifting for strength and hypertrophy. Once I started leaning I up I could tell I was losing too much mass in my shoulders and arms etc so putting hypertrophy back in the mix has slowed down the scale progress but I can tell waist has shrunk a lot. even my work slacks and dress belt have gained another 2 holes lol.

 

[Dustin07]

Since I haven't strength trained (not legit) in months now, I reset my 1RM estimates for 531 last night to:

Squat 285
Deadlift 365
Bench 240
Press 170

I'm sure each of these are on the light end by probably 10% but it gives me a starting point.

Last night:

bench
5 x 95
5 x 115
3 x 135
5 x 165
3 x 185
6 x 210 (AMRAP set)

1 x 220
1 x 230
1 x 240

bbb sets
5 x 10 x 135lbs

super set with barbell rows
5 x 10 x 135lbs

dips
15 x bw
10 x +25lb
10 x +25lb

super set with ez bar curls
3 x 10 x 60lbs

db tricep extensions
3 x 10

super set with hammer curls
3 x 10

conditioning
100 cals on incline treadmill

weight
177.6

the most American weight I will ever be lolololol
Major glitch in the matrix though, that weight is down 3lbs from yesterday and probably the lowest i've seen in years so I'm betting it balances back out at 179-180

 

[Dustin07]

Starting a new cycle of 5/3/1

Squats
5 x 105
5 x 135
3 x 155

5 x 190
3 x 220
5 x 245

1 x 255
1 x 275
1 x 300

5 x 10 x 135

WOD
Death by Thrusters
10 rounds @ 95lbs

Conditioning
Incline Treadmill / 100 Cals

Weight
180.4

notes
hard to complain. 300lbs used to be the ultimate goal and now I've got it on day 1 of a new squat cycle after months of not training and losing 10lbs. Just need to fit more LISS into my schedule.

 

[jinxie]

Starting a new cycle of 5/3/1

Squats
5 x 105
5 x 135
3 x 155

5 x 190
3 x 220
5 x 245

1 x 255
1 x 275
1 x 300

5 x 10 x 135

WOD
Death by Thrusters
10 rounds @ 95lbs

Conditioning
Incline Treadmill / 100 Cals

Weight
180.4

notes
hard to complain. 300lbs used to be the ultimate goal and now I've got it on day 1 of a new squat cycle after months of not training and losing 10lbs. Just need to fit more LISS into my schedule.

Well done re the 300 lbs.

I’m in a similar boat, having taken a lot of time off and losing a lot of size. Targeting a 315 lbs squat by year’s end.

Are you running a modified 5-3-1, where you hit singles after AMRAP set? What’s your RPE on the AMRAP set?

Keep it up!

 

[Dustin07]

Well done re the 300 lbs.

I’m in a similar boat, having taken a lot of time off and losing a lot of size. Targeting a 315 lbs squat by year’s end.

Are you running a modified 5-3-1, where you hit singles after AMRAP set? What’s your RPE on the AMRAP set?

Keep it up!

thanks man! I'm running a 5/3/1 app and if you reach or beat your amrap target/goal then it auto populates the joker sets. My last joker set there was supposed to be 285... but I just went for it since I thought I had it.

My last 2 cycles of 531 I'd say my RPE was taxed. I was pushing 9+ probably really grinding out those AMRAPs. this cycle I've been keeping it lower, more like a 7 or 8 at worst. trying to leave at least one rep in the tank so I can recover better. I was hitting some great numbers last time but it really broke me down after 2 cycles. I think it is a great program if done correctly though.

 

[Dustin07]

Yesterday (Sunday) I took a rest day to go golfing with my boy. it was 104F ! felt amazing though, I love the heat.
Saturday was bench day:

bench
5 x 95
5 x 115
3 x 135
5 x 145
5 x 170
8 x 190 (amrap set)
3 x 225

BBB
5 x 10 x 135

super set with barbell rows
5 x 10 x 135

dips
3 x 10 x +25lbs

super set with ez bar curls
3 x 10 x 70lbs

conditioning
200 cals on incline treadmil

weight
178.8

 

[jinxie]

Yesterday (Sunday) I took a rest day to go golfing with my boy. it was 104F ! felt amazing though, I love the heat.
Saturday was bench day:

bench
5 x 95
5 x 115
3 x 135
5 x 145
5 x 170
8 x 190 (amrap set)
3 x 225

BBB
5 x 10 x 135

super set with barbell rows
5 x 10 x 135

dips
3 x 10 x +25lbs

super set with ez bar curls
3 x 10 x 70lbs

conditioning
200 cals on incline treadmil

weight
178.8

Nice work. Impressed with that last bench press set after your AMRAP set. Looks like we have similar 5-3-1 bench press programming, but you’re def stronger. You leaving some fuel in the tank on your AMRAP set typically? Was the 225 lbs set a joker set and you just decided to go all out? (You mentioned your app includes joker sets — I’ve never used that function; am new to 5-3-1.)

 

[Dustin07]

Nice work. Impressed with that last bench press set after your AMRAP set. Looks like we have similar 5-3-1 bench press programming, but you’re def stronger. You leaving some fuel in the tank on your AMRAP set typically?

thanks man- no in the past I really did not leave fuel in the tank. Mentally 5/3/1 was way easier for me because I knew all i had to do was warm up, then kill myself on one major all or nothing set. so I really did take my AMRAPS to RPE 9-10. it was everything I had. but NOW, yes.... on this cycle I am leaving at least one rep out there hoping my recovery is better.

I've been pretty consistent in my lifting for a good 10-15 years or longer I think. really it goes back to high school. I think the foundation is better than ever as I feel like while my weight is down, I'm holding on to more mass and definitely more strength than ever before.

so I'm working hard on maintaining good balance in life and energy / recovery levels.
My goal at this point is to get as shredded and lean as I can, but without sacrificing too much size (haha, everyones normal goal, right??) but I feel like after all these years I have found the routine easier to sink into than ever before. Both with nutrition, as well as the lifting and conditioning... so far so good!

 

[Dustin07]

The only downfall for me with 531 was when AMRAP sets started requiring 12, 13, 15+ reps to "beat cycle PR" etc and keep improving. At that point when I have to do more than 10 reps on this cycle I think I will do a 1RM test and start the cycle all over with new training maxes. 15 reps is just way to many at that RPE that I was pushing before. even if I recovered over a week, by the time 2 cycles were done, I was really destroyed for a few weeks.

 

[jinxie]

thanks man- no in the past I really did not leave fuel in the tank. Mentally 5/3/1 was way easier for me because I knew all i had to do was warm up, then kill myself on one major all or nothing set. so I really did take my AMRAPS to RPE 9-10. it was everything I had. but NOW, yes.... on this cycle I am leaving at least one rep out there hoping my recovery is better.

I've been pretty consistent in my lifting for a good 10-15 years or longer I think. really it goes back to high school. I think the foundation is better than ever as I feel like while my weight is down, I'm holding on to more mass and definitely more strength than ever before.

so I'm working hard on maintaining good balance in life and energy / recovery levels.
My goal at this point is to get as shredded and lean as I can, but without sacrificing too much size (haha, everyones normal goal, right??) but I feel like after all these years I have found the routine easier to sink into than ever before. Both with nutrition, as well as the lifting and conditioning... so far so good!

I think I’m going to start doing the same. I’d rather do RPE9
8/9 on AMRAP (particularly 5+ day) and then do one more heavier set for a double or triple, like you did. What I’ve been doing is a second set of the AMRAP weight for a few less reps for more volume. But you’ve given me a better idea. For the extra volume, I think I will try the BBB sets afterwards. Is your app generating that too? I would think you’d need to drop the %max for that after your 5-3-1 sets, and it looks like you did. Did the app do that on its own? If so, I think I want that app!

Keep up the good work. I’m betting you’re already pretty jacked at 178 lbs.

 

[jinxie]

The only downfall for me with 531 was when AMRAP sets started requiring 12, 13, 15+ reps to "beat cycle PR" etc and keep improving. At that point when I have to do more than 10 reps on this cycle I think I will do a 1RM test and start the cycle all over with new training maxes. 15 reps is just way to many at that RPE that I was pushing before. even if I recovered over a week, by the time 2 cycles were done, I was really destroyed for a few weeks.

I feel that. I was complaining similarly bc I’m often doing 10+ on my 5+ days, particularly for DLs, and it was making recovery harder. I ended up revising my
numbers upward too, but stayed conservative. But @Hyde did caution me that if got too aggressive I’d pay for it later as the cycles progressed, which is good advice, I think.

 

[Dustin07]

I think I’m going to start doing the same. I’d rather do RPE9
8/9 on AMRAP (particularly 5+ day) and then do one more heavier set for a double or triple, like you did. What I’ve been doing is a second set of the AMRAP weight for a few less reps for more volume. But you’ve give me a better idea. For the extra volume, I think I will try the BBB sets afterwards. Is your app generating that too? I would think you’d need to drop the %max for that after your 5-3-1 sets, and it looks like you did. Did the app do that on its own? If so, I think I want that app!

Keep up the good work. I’m betting you’re already pretty jacked at 178 lbs.

I noticed once I turned 30 my recovery was a little slower. I remember about 6 years ago (I'm 38 now), when my max deadlift was about 450, but I could do maybe 3-6 reps at 405+. Any time I pulled over 400lbs, my recover was absolutely SHOT for weeks. maybe even a month. I did sets across for years, starting strength, texas method, etc. But it was grueling. the simplicity of 5/3/1 really seems to be helping me recover and while still improving.

Wendler talks about jokers sets and stuff but the app I'm using is:

Wendler 5/3/1 log - Apps on Google Play

This app helps you plan, log and track your Jim Wendler 5 3 1 workout program.

play.google.com

I don't remember all the percentages and I just never really liked the idea of taking a notebook into the gym with me. actually, I never even liked logging workouts on my phone. I always just remembered my stats and logged them the next morning (I've done that for like 14 years lol). but that app does use percentages of your training max for the joker sets, the bbb sets, and the deload (which is almost pointless... IMO. I think I'm just as well off skipping the gym altogether on deload week and just walking the golf course for 2-4 hours of calorie burn).

I think that app was free for 1 cycle then maybe $6 or something to buy the full version? I'm honestly loving it so much I've been trying to get my wife to give it a try (she lifts as well, used to be a bad ass crossfit chick but right now she's doing more conditioning work and only occasional wods. she plans to be back under the barbell soon though).

 

[jinxie]

All sounds good. Thanks for sharing your experiences.

I’m with you on an app. I’ve been using excel, but it’s really small, not the best layout and sort of a pain to deal with. Plus, I don’t like having to separately look up what PR rep maxes equate to in terms of a max.

And apologies, I forgot we already had some of these conversations, lol. I just reviewed some previous posts for perspective. My bad for the redundancy!

Best to you.

 

[Dustin07]

well 10 deadlifts at 400lbs is 4,000lbs of volume.
10 squats at say 300lbs is 3,000lbs of volume (my deadlift was always 100+lbs higher than my squat.)

it sorta makes sense then that the DL volume even if it felt great at the time, will wreck the body. I like paying attention to my hormonal response (which is all based upon feel since I don't actually test my hormones) and I know when I'm at peak. I've always been a natural lifter aside from normal supplements from the drug store so I try to pay attention to my recovery and where my testosterone "seems" to be based upon how I feel. I don't think I need to have my T levels checked to tell me when I'm feeling like an aggressive, primal man who's ready to hunt, lift and breed. I also know when I'm feeling like crap and don't want to do any of those things so I would say that the thing I try to do the most in the gym and life is foster strong hormonal balance if that makes sense.


as far as being jacked at 178... thanks man, I'm definitely getting there again. Abs are starting to pop nicely! when I was competing in xfit and had my nutrition dialed, I was absolutely paper thin skin shredded. the leanest I had been in my whole life and it felt awesome. I think my lightest in that period of time was around 172lbs (but my legs were like 1-2" bigger in circumference!)

doing my best... I always knew that when I reached my 40s and 50s I wanted that power lifter dad look. Some dads rock the dadbod, and some of them have those thick shoulders, arms and pecks. even if they have a big ol beer belly they still look like they've lifed their whole life... know what i mean? I'm ok with getting softer in the gut but I'm not going to watch my arms shrivel up till my shirt fits them like a dress lol

 

[Dustin07]

All sounds good. Thanks for sharing your experiences.

I’m with you on an app. I’ve been using excel, but it’s really small, not the best layout and sort of a pain to deal with. Plus, I don’t like having to separately look up what PR rep maxes equate to in terms of a max.

And apologies, I forgot we already had some of these conversations, lol. I just reviewed some previous posts for perspective. My bad for the redundancy!

Best to you.

everything in the gym is redundancy LOLOLOL
I saw Layne Norton (who is I think 39) make a post recently. Something like this: A woman at the gym or somewhere saw his physique and complimented his legs. she said how long did those take to make? He said oh about 20 years!!

there was much more to it but I thought it was such a great post and comment. he's totally right. lifting is a lifetime endeavor, it's a marathon! when I fall out of love with it I just take a little break, and find small ways to stay active until I can light the fire again.

 

[Dustin07]

and honestly I think the dudes in their 40s, 50s, 60s etc (I watched a 70 year old man deadlift well over 300lbs !) are the most inspirational and set the bar for the younger generation. they're showing kids what they should be able to grow into. I love watching @dapack lift cause I know he's 10 years older than me and constantly still setting PR's. It tells me that if I ever think I "can't" do something, I'm wrong.

 

[jinxie]

doing my best... I always knew that when I reached my 40s and 50s I wanted that power lifter dad look. Some dads rock the dadbod, and some of them have those thick shoulders, arms and pecks. even if they have a big ol beer belly they still look like they've lifed their whole life... know what i mean? I'm ok with getting softer in the gut but I'm not going to watch my arms shrivel up till my shirt fits them like a dress lol

I feel you re the dadbod, like Mark Rippetoe, though he’s getting up there at around 62, I think. I’m still fighting the dadbod at 51.

Oh yeah, I just started using the same app as you, but on iPhone. But still on trial. I like it, but haven’t tinkered with advanced features. However, it messed up calculating my wife’s sets, making the last warmup set the same weight as the first working set. Doesn’t make sense. Hopefully it’s an isolated thing.

Thanks for all the tips and info.

 

[jinxie]

and honestly I think the dudes in their 40s, 50s, 60s etc (I watched a 70 year old man deadlift well over 300lbs !) are the most inspirational and set the bar for the younger generation. they're showing kids what they should be able to grow into. I love watching @dapack lift cause I know he's 10 years older than me and constantly still setting PR's. It tells me that if I ever think I "can't" do something, I'm wrong.

Haha, I hope to inspire you as well some day, as an old man making some new all-time PRs! @dapack is highly impressive.

 

[Dustin07]

I feel you re the dadbod, like Mark Rippetoe, though he’s getting up there at around 62, I think. I’m still fighting the dadbod at 51.

Oh yeah, I just started using the same app as you, but on iPhone. But still on trial. I like it, but haven’t tinkered with advanced features. However, it messed up calculating my wife’s sets, making the last warmup set the same weight as the first working set. Doesn’t make sense. Hopefully it’s an isolated thing.

Thanks for all the tips and info.

Oh another note on the app. I do from time to time alter the weights prescribed for instance. it may call out warm up sets at 90 and 110 so I'll just go 95 and 115 (normal barbell numbers) and my BBB programming was like 125 or 130, so I just threw two plates on and made it 135.

also the accessories. 531 does NOT call out back work on a bench day, lol. So I add the lifts to the app and I have been supersetting the back work to help maintain symmetry and pull my shoulders back (posture). I also add a lot of curls because I'm one of those weirdos who naturally built big calves (maybe from BMX racing back in the day) but my arms are always smaller than my legs so I work on them a lot. (lot of guys I know are the other way around. big guns, but calves struggle).

I just dont' do ab work before a squat day, or bicep work before a deadlift day. I feel like that's potentially asking for injury, personally.

 

[jinxie]

Oh another note on the app. I do from time to time alter the weights prescribed for instance. it may call out warm up sets at 90 and 110 so I'll just go 95 and 115 (normal barbell numbers) and my BBB programming was like 125 or 130, so I just threw two plates on and made it 135.

also the accessories. 531 does NOT call out back work on a bench day, lol. So I add the lifts to the app and I have been supersetting the back work to help maintain symmetry and pull my shoulders back (posture). I also add a lot of curls because I'm one of those weirdos who naturally built big calves (maybe from BMX racing back in the day) but my arms are always smaller than my legs so I work on them a lot. (lot of guys I know are the other way around. big guns, but calves struggle).

I just dont' do ab work before a squat day, or bicep work before a deadlift day. I feel like that's potentially asking for injury, personally.

I do the same sort of rounding on warmups, particularly because I train with my wife and I get tired of taking all the plates off and then putting back on. (I got her a 15 kg bar and should set her up outside the rack.)

Some pulling on chest day is helpful — good idea there. I should incorporate that for posture as well. I think I’ll start doing some seated rows of lat pulls between sets, and maybe some pullovers too.

I fall into the small calves faction. They’re over an inch smaller than my arms. I don’t bother isolating them bc it’s just too much work for the small payoff.

 

[dapack]

The heat is ridiculous. We are in an apartment right now with no AC but the portable kind and it work but still too hot. Lifts are looking solid and maybe a little time off from powerlifting did you good.

 

[Dustin07]

The heat is ridiculous. We are in an apartment right now with no AC but the portable kind and it work but still too hot. Lifts are looking solid and maybe a little time off from powerlifting did you good.

I didn't think about how close you and I are regionally. Yeah I took my boy golfing yesterday and it was 104F lol today is supposed to be like 111. IDK if it will but possibly. it's 12noon now and one of my temp gauges says 102F and another says only 96 so.... I don't know.

honestly with our Seattle humidity everything over about 85 feels the same to me lol

 

[Dustin07]

So I sorta screwed up but sorta didn't. Yesterday we peaked at 109F and I couldn't help it... I ran to the golf course because NOBODY was there (first time I've seen that since COVID). played 18 holes in 2 hours lololol it's normally 4.5-5hrs.

After that, hit the gym but I was already sorta trashed (didn't drink, just exhausted from 2hours of sweating on the course). So I did go through the motions a bit, but I knew right away it wasn't going to be a huge day.

squats
5 x 115
5 x 135
3 x 160
5 x 175
5 x 205
2 x 230
5 x 10 x 95

conditioning
150 cals incline treadmill

weight
176.2

 

[jinxie]

So I sorta screwed up but sorta didn't. Yesterday we peaked at 109F and I couldn't help it... I ran to the golf course because NOBODY was there (first time I've seen that since COVID). played 18 holes in 2 hours lololol it's normally 4.5-5hrs.

After that, hit the gym but I was already sorta trashed (didn't drink, just exhausted from 2hours of sweating on the course). So I did go through the motions a bit, but I knew right away it wasn't going to be a huge day.

squats
5 x 115
5 x 135
3 x 160
5 x 175
5 x 205
2 x 230
5 x 10 x 95

conditioning
150 cals incline treadmill

weight
176.2

The man needs to play too! (I would have wilted — I live in the SF Bay Area.). Nice follow though.

 

[Dustin07]

overhead press
5 x 65
5 x 85
3 x 95

5 x 100
5 x 120
8 x 135 (AMRAP)
1 x 155
1 x 165

bbb
5 x 10 x 80lbs

super set with pull ups
5 x 10

db bench press
10 x 50
10 x 60
10 x 70

super set with db rows
10 x 50
10 x 60
10 x 70

lateral shoulder raises
3 x 15 x 20lbers

conditioning
200 cals incline treadmill LISS

weight
178

notes
super short on time so I didn't really get to isolate tris or get in extra bicep work but I am really liking the idea of supersetting a pull movement with my main press movements. also wanted to get the extra db bench accessory work in on this overhead day just to get more volume benching wherever I can like @dapack had mentioned the other day. weight is down around 11-12lbs since May. abs are coming back fast

 

[jinxie]

That’s some good pressing! And nice work on the diet, man!

 

[Dustin07]

thanks man, this nutritional model I'm following isn't near as scientific as it could be for a lifter but it's getting me lean. I'll have to modify it some with more emphasis on protein before long probably if I want to continue to make gains rather than just turning into a skinny little **** lol. but right now it's definitely helping with cutting fat

 

[Dustin07]

Saturday - Monday we rafted up on the boat with friends and didn't touch dry land till monday afternoon. Weighed in at 181lbs but all water weight from alcohol and sodium in food I'm sure. Woke up this morning back at 176.2.

deads
5 x 135
5 x 165
3 x 195
5 x 215
5 x 245
12 x 280 (amrap)
5 x 315 (joker)

bbb
5 x 10 x 185

ab rollouts
5 x 10

barbell rows
3 x 10 x 135

weight
176.2

notes
gonna be a weird week. I only have Tuesday/Weds to lift then Thurs-Monday back on a camping/fishing trip...

 

[jinxie]

Looks like you’re about to eclipse 400 lbs again on DL. Well done. That’s a lot of volume too!

Have fun on your trip! Alas, we all will dwarf you by the time you get back, lol.

 

[Dustin07]

haha thanks dude! tonight should be a super fun night at the gym cause I can just do the things I really want to do and I'm gonna go hard to prep for a few days off. heavy bench hopefully, and going to add in front squats to get some quad work in since yesterday was so glute and hamstringy.

 

[jinxie]

haha thanks dude! tonight should be a super fun night at the gym cause I can just do the things I really want to do and I'm gonna go hard to prep for a few days off. heavy bench hopefully, and going to add in front squats to get some quad work in since yesterday was so glute and hamstringy.

You gotta look sexy, right?!?!

 

[Dustin07]

You gotta look sexy, right?!?!

haha hell yeah

actually whats funny is my wife decided to go on a big diet about 2 months ago. Now personally, I already thought she looked great. But I knew the program she was gonna run (basically a cut) and I knew she'd get results so I figured:

A. I'm not going to have my wife running around in a bikini body while I sport a powerlifting body
B. It's going to be a hell of a lot easier for me to cut if I join her on this and we do it together.....

so now that I'm back down 13 lbs already and looking in the mirror I'm thinking... damn, I'm so close to my all time best for low bodyfat, but I'm retaining way more muscle mass........ I sorta want to see how far I can take this!

 

[jinxie]

haha hell yeah

actually whats funny is my wife decided to go on a big diet about 2 months ago. Now personally, I already thought she looked great. But I knew the program she was gonna run (basically a cut) and I knew she'd get results so I figured:

A. I'm not going to have my wife running around in a bikini body while I sport a powerlifting body
B. It's going to be a hell of a lot easier for me to cut if I join her on this and we do it together.....

so now that I'm back down 13 lbs already and looking in the mirror I'm thinking... damn, I'm so close to my all time best for low bodyfat, but I'm retaining way more muscle mass........ I sorta want to see how far I can take this!

Good team effort! Dropping 13 lbs while keeping your mass is astounding. Bikini shots or it didn’t happen, lol!

My wife is still leaner than me at around 10% or so BF. And she doesn’t even diet whatsoever. And she hardly gets sore despite working very hard. Pisses me off, but hey, I got the prize!

 

[Dustin07]

bench
5 x 95
5 x 115
3 x 135
3 x 160
3 x 185
8 x 205 (AMRAP)
1 x 225
1 x 235
1 x 250

BBB
5 x 10 x 135

super set with barbell curls
10 x 45
10 x 65
10 x 75
10 x 75
10 x 80
10 x 80

Dips
15 x bw
10 x +25
10 x +25
9 x +25

Circuit
3 rounds through
15 x lateral shoulder raises
10 x db curls
10 x db tricep extensions

cardio
200 cals on treadmill/LISS

weight
176.2

notes
off on boys weekend fishing trip tonight. we'll see how much damage I do to the scale between now and Monday! LOL

 

[jinxie]

Nice benching. Have fun on your guys trip. I’m sure you’ll return recharged and ready to resume your climb!

 

[Dustin07]

Squats
5 x 115
5 x 135
3 x 160

3 x 190
3 x 225
3 x 245

5 x 10 x 135

front squats
3 x 5 x 135

death by thrusters
8 rounds @ 95lbs

eliptical/conditioning
100cals (my legs were just shot)

notes
Drove the 3 hours home from our trip yesterday, made 7 stops along the way (basically errands so that I could hit the week running), picked up a new supplement (Big Noise, by Redcon1). which gave my legs a massive pump but had no stimulants in it so I didn't expect much from this session. Back at it hard this week though. fishing trip was a great success, 25 fish over 2 days. Walleye, catfish, perch, pike minnow, bluegill and one giant carp that my boy landed.

weight
178.2

 

[jinxie]

Welcome back dude. Sounds like a great trip! Congrats on the successful fishing! And way to hit the ground running re training!

 

[Dustin07]

Welcome back dude. Sounds like a great trip! Congrats on the successful fishing! And way to hit the ground running re training!

Thanks man it was really great. I started doing this with my son back in 2016 and since then my dad and middle brother joined, now my middle brothers son who is only 6. Only one that we can't get consistently to come is my baby brother who is turning 30 this year but in the process of moving to AZ.

We've visited this place 3 times now but in the past have also gone Sturgeon fishing on lake roosevelt and makinaw fishing on lake Chelan. it's getting so fun and dialed that we're already making plans for next years trip which has me really excited.

 

[jinxie]

That’s awesome! Great pics.

 

[Dustin07]

Overhead Press
5 x 65
5 x 80
3 x 95
3 x 110
3 x 125
8 x 140

BBB
5 x 10 x 95
Superset with Fat Grip Chin-ups
5 x 8

Dips
15 x BW
10 x +25
10 x +35
10 x +35

Superset with EZ Bar Curls
12 x 45
10 x 70
10 x 70
10 x 70

Lateral Shoulder Raise
15 x 20
15 x 25
15 x 30

DB Curls
10 x 30
10 x 40
8 x 50 + 8 x 40

DB Tricep extension
10 x 20
10 x 25
10 x 30

notes
date night! no time for conditioning. Been trying this new pre-workout. No stim added so I can't totally tell if I like it or not yet.. https://redcon1.com/products/redcon1-big-noise-pump-formula

weight
176.7