To Infinity.... and Beyond!

[jinxie]

Changed my mind.

Press!
5 x 65
5 x 95
5 x 115

5 x 135
3 x 160
5 x 160

3 x 10 x 115

Did you really do 2 sets at 160? Or 1 at 145-150? In any case, 5x160 is great! Making that move from 185 to 200!

 

[Dustin07]

Did you really do 2 sets at 160? Or 1 at 145-150? In any case, 5x160 is great! Making that move from 185 to 200!

ah damn, thank you for catching that! should have been one set at 150, then the 1 at 160.
I'm feeling really good this week but I'm going to force the rest week/deload for another day or two before I start hitting it hard. like @dapack I did start to feel some knee soreness last week but mine is from squats (which is new) since I haven't been doing any running. Feeling fantastic now though and will probably start up the next cycle here on I think Thursday or Saturday.

 

[jinxie]

Was a good cycle for you.

 

[Hyde]

Squats always make my knees sore

 

[Dustin07]

Week 1, Cycle 2

Squats
5 x 115
5 x 140
3 x 170

5 x 185
5 x 210
9 x 240

3 x 255
1 x 275
1 x 295

3 x 10 x 140

LISS
20 Min treadmill / incline

Weight
178

Notes
Easily had 10-12+ reps on that amrap set but ankle was feeling weird whole session so I figured better safe than sorry.

295 was clean and legal. I feel much better about that rep than the 300 I squatted last cycle that missed depth by an inch

 

[Dustin07]

Bench

5 x 95
5 x 115
3 x 140

5 x 150
5 x 175
13 x 195

3 x 3 x 225

3 x 10 x 135

dips
3 x 10 x +25lbs

db curls
4 x 10

weight
179.6

notes
walked in and saw my programming was a top set of only 195 today (not bad) but that I needed 13 reps to PR the cycle (uh). I hit it. not sure I had 14 in me though lol. Killer pump. a week off for deload always feels great.

 

[Dustin07]

Block pulls!

 

[Dustin07]

Deads
5 x 160
5 x 205
3 x 245

5 x 265
5 x 300
10 x 340

Block Pulls
3 x 355
3 x 375
3 x 400

BBB
5 x 10 x 200

Notes:
The 10 rep amrap was sorta 2 x 5.
After five reps I needed ten seconds to adjust my belt, it was grinding into my side.
That brief break made the last five reps a serious grind.

I can get it fast and hard with touch and go but breaking in the middle of a set makes me fall on my face.

Block pulls are about 3-4"

 

[jinxie]

Nice squatting, benching and DLing. Those numbers are moving on up!

 

[dapack]

Nice. Wish I had a gym that could do block pulls at.

 

[Dustin07]

Cycle 2, week 1 Press

5 x 70
5 x 85
3 x 105

5 x 110
5 x 130
9 x 145
1 x 170

Push Press
3 x 5 x 185

BBB
3 x 10 x 95

super set with snatch grip rows
3 x 10 x 95

db lateral raises
10 x 25
10 x 32.5
10 x 32.5

DB curls
10 x 40
10 x 45
10 x 45

db shrugs
3 x 15 x 85s

weight
180

 

[Hyde]

Nice. Wish I had a gym that could do block pulls at.

We made some 4” blocks with wood from the hardware/lumber store and would carry them into the gym when we needed them. Build them right and they will last forever.

 

[jinxie]

That’s a lot of weight on the lateral raises, chubby.

 

[jinxie]

What’s up here? You slacking like me?

 

[Dustin07]

What’s up here? You slacking like me?

A little bit, although I do have two "workouts" sorta. It's been sorta difficult lately out here. There has been this sudden onslaught of road work which has added an hour to my commute, and last 3 week there was a really bad wreck 3 of the 5 days (2 of them a semi truck literally exploded and closed I5. on another day it was like a 6 car pile up and right when you get through the wreck, there was a second one where three cars went off the road.


Sunday 1/2/2021
bench
95 x 10
135 x 10
185 x 3 x 10

db rows
3 x 10

db curls
3 x 10

weight
181

 

[Dustin07]

squats
95 x 10
135 x 5
185 x 5
205 x 3
225 x 3
250 x 3

wod
EMOTM
5 x 135 clean and jerk
6 rounds

accessory work
just some arms/shoulders stuff

weight
179.4

notes
just trying to get back into the swing a bit and 'touch' the weights that I'm supposed to be moving on my 531 programming. This week "should" be a "mostly" normal week, but Thursday and Sat I have obligations again so... we will see.

 

[Dustin07]

Press
10 x 65
10 x 95
5 x 115
3 x 5 x 135

bb curls
3 sets

lateral raises
3 sets

db curls
3 sets

tri extensions
3 sets

LISS
treadmill - 10 minutes

weight
178.6

 

[Dustin07]

squats
95 x 10
135 x 8
185 x 8
225 x 5
245 x 5
275 x 2

EMOTM
Front Squats
5 x 135
6 Sets

Reverse Hypers
3 sets

db RDL's
3 sets

Conditioning
LISS - 30 Minutes

notes
haven't really been logging my workouts because they've been quite abbreviated. Just have not had time to get to the gym lately. The gym near my office closed for good (COVID) and my home gym commute has been 90-120 minutes lately with traffic through Tacoma

Did get into bench this weekend. 195 for a 3x10 and 205 for a 3 x 6.

 

[dapack]

That sucks about the gym. Hate when it take longer to drive to the gym than the amount of time you spend there.

 

[jinxie]

Dude, your bench is looking spiffy. A helluva lot better than mine. Hope things ease soon — sounds taxing. Hang tough.

 

[Dustin07]

Press
95 x 10
115 x 5
135 x 5
145 x 1
155 x 1
165 x 1
175 x 1
180 x 1

push press
185 x 3 x 5

bench
135 x 10
155 x 3 x 10

dips
3 x 10

lateral raises
3 x 12

db shrugs
3 x 15

 

[Dustin07]

deads
135 x 10
185 x 10
225 x 5
275 x 1
315 x 1
355 x 1
395 x 1

RDL
185 x 3 x 10

pull ups
3 x 10

db curls
3 x 10

db shrugs
3 x 15

machine rows
3 x 10

conditioning
20min LISS / Treadmill

 

[dapack]

Number are looking good. You still have the long drive to the gym?

 

[Dustin07]

Number are looking good. You still have the long drive to the gym?

yeah, always... it's just a way of life now.
My distance to the gym hasn't changed, just the traffic.

 

[Dustin07]

squats
bar x 10
95 x 10
135 x 5
185 x 5
225 x 3
245 x 1
265 x 1
285 x 1

285 was super easy, but didn't have time for more. glad to have knocked it out.

 

[Hyde]

Squatting to a top set and leaving is one of my favorite sessions. Not the most effective or ideal remotely; just looking at what’s most fun/enjoyable lol

 

[Dustin07]

LOL yeah it feels nice and lazy, not taxing at all and nothing hurt, lol

 

[Dustin07]

bench
95 x 10
135 x 10
185 x 5
205 x 3
225 x 3
235 x 1
250 x 1
225 x 4

dips
bw x 10
3 x 10 x +25lbs

barbell rows
3 x 10 x 135lbs

db incline press
3 x 10

db curls
3 x 10

db lateral raises
3 x 10

 

[Dustin07]

Trying something new today.....
trying some 5am workouts before going to work so that I don't have to deal with the commute > then try to hit gym after work. starting light to keep myself from puking, lol.

deads
135 x 10
185 x 10
235 x 3 x 10

wod
EMOTM - 10 minutes
10 x 135lb clean and press
10 cal bike ride

definitely a short little burner but just getting back to testing morning workouts.

 

[Hyde]

Glad you are alive and kicking

 

[Dustin07]

bench
95 x 10
135 x 5
165 x 5
195 x 5
215 x 3
225 x 1
235 x 1
245 x 1
255 x 1
135 x 20

Getting used to these 5am attempts before trying to get to work before 7... gotta build the habit.
just wanted to add 5lbs from last weeks bench, so I was happy there.

 

[Dustin07]

deads
10 x 135
5 x 185
5 x 225
5 x 275
5 x 315
1 x 365

bb rows
3 x 10 x 135

db curls
4 x 10

rdls
3 x 10

 

[Dustin07]

bench
10 x 95
10 x 135
5 x 185
5 x 205
4 x 225
2 x 235
1 x 245
1 x 260
3 x 225

dips
10 x bw
3 x 10 x +25lbs

chin ups
10 x bw
3 x 6 x +25lbs

db curls
3 x 10

lateral raises
3 x 10

db tricep extensions
3 x 10

 

[Dustin07]

RDL's
3 x 10 x 95lbs

deads
135 x 10
185 x 5
225 x 5
275 x 3
315 x 1
350 x 1
375 x 1
395 x 1

power cleans
3 x 10 x 155

db lunges with 40lbs
3 x 20

assault bike
10 cals EMOTM 12 rounds

 

[Dustin07]

I slipped on the carpet a couple weeks ago and bent my knee the opposite direction that it's supposed to articulate. for a while there I figured I finally finished off my ACL (I had a 90% tear years ago but dr didn't want to do surgery till I finished it off). It was very unstable but only hurt when I tried to fully articulate/bend it.

I decided I'll just attempt to PT it myself until it tells me that it's done and needs surgery. this weekend I was able to put in walking lunges and air squats without pain so maybe I'll bring barbell squats back into the routine.

although, of all the lifts.... squats are my worst and I hate them, so I've enjoyed just benching and deadlifting lol.

 

[Hyde]

Lunges always cause me knee pain, but squats don’t, so I don’t lunges and keep squatting

 

[Dustin07]

Lunges always cause me knee pain, but squats don’t, so I don’t lunges and keep squatting

LOL I'm not a fan of lunges but... man they definitely hit stuff I don't otherwise work. I was surprised they went so well and to be honest after this many years as a gymrat I don't think a PT can do anything for me I can't do myself... so I'm going to keep at it until something makes me think I need an xray or MRI. so far I think I'm really on the mend quite nicely.

I enjoyed a lazy couple weeks of just pulling and pushing though, haha.

 

[Dustin07]

Squats
bar x 10
95 x 10
135 x 5
185 x 3 x 5

Conditioning
6min amrap
6 x 135lb cleans
30 x double unders
6 rounds

weight
182

notes
wanted to test my knee. felt pretty dang good. there was a twinge there though so I stayed a bit cautious and very light. all in all a good session even though it looks super short. There were a lot more cleans in there between the squats and wod.

 

[Hyde]

Better to be a little conservative with the knee than overdo it and delay a return to full ability!

 

[Dustin07]

bench
10 x 95
10 x 135
5 x 175
5 x 205
4 x 225
3 x 225
3 x 225
10 x 185

dips
bw x 10
+25lbs x 3 x 10

lateral raises
3 x 10

db curls
3 x 10

forward raises
3 x 10

condititioning
emotm
6 x 135lb push press
30 double unders
7 rounds

 

[Dustin07]

deads
10 x 135
5 x 185
5 x 225
5 x 275
3 x 315
1 x 350
1 x 375
1 x 400
5 x 315

RDLs
3 x 8 x 225

conditioning
10 min emotm
6 x 95lb power snatch
20 x double unders

 

[Dustin07]

Another 5am session, crammed into about 45 minutes before work.

Bench
20 x bar
10 x 95
10 x 135
5 x 175
5 x 205
3 x 5 x 225

supinated rows
3 x 10 x 95
10 x 115
15 x 135

arnold press
3 x 10

kroc rows
3 x 10

db curls
3 x 10

notes
after 20 years of being a gym rat 2 things are finally occurring to me.
a. Less is more
b. carnitine seems to give me better results than creatine.

I'm happy with the bench. added a few reps from my last session. Weight is up to 185 which is usually my stall point where I don't like to go over, however my waist measurement is staying consistent, upper body growth is good, strength is going up. I'm a little fluffy in the mid section but abs are still there. If I could somehow figure out the right balance with diet and conditioning to shave about 5lbs in my gut without losing this strength and size I'd be on cloud 9. Essentially I'm sitting here at 39 and always told myself that in my 40s I wanted to have that power lifter dad bod. The dad that looks scary even if he has a keg instead of a 6 pack lol.

 

[Hyde]

You should try creatine WITH your carnitine! It all plays together, for sure.

 

[SkRaw85]

IM carnitine is what you are using yes?

 

[Dustin07]

IM carnitine is what you are using yes?

everything I take is oral and the serving size on the stuff I use is 1500mg. I usually have about 1.5 servings per day.
I try to take it in the morning with my CLA but don't always remember cause it's out of routine for me to hit the fridge in the morning lol. So I sometimes take it immediately post workout which I think is also beneficial...

I do feel like with carnitine that I notice both the metabolic increase as well as potential anabolism. My wife feels like the carnitine has been a great boost for her this year in fat burning as well.

You should try creatine WITH your carnitine! It all plays together, for sure.

I know you're right... lol I should. this past month or so has been so irregular for me at the gym it's been half damage control to try to keep from getting too fat and losing too much strength until I can get a good solid routine in again.

 

[Dustin07]

bench
20 x bar
95 x 10
135 x 10
185 x 5
210 x 5
230 x 3 x 5

135 x 3 x 20
Super set with:

suppinated barbell rows
95 x 10
145 x 3 x 10

lateral raises
3 x 10

forward raises
3 x 10

db curls
40 x 10
45 x 8
50 x 8
37.5 x 10

conditioning
300 cals on treadmill

weight
185

notes
just got back from 4 days in AZ, going to start a cut effective yesterday (yes, the week of thanksgiving) prepping for a trip in Feb.... lol

pretty happy to have added 5lbs again to my bench 3x5.

 

[Dustin07]

Looking back on my log (this is why I love keeping a log) from last spring, the only difference I really see is adding in that LISS every day. that led to a cut of about 13+lbs without much adjustment elsewhere.

 

[dapack]

Looking back on my log (this is why I love keeping a log) from last spring, the only difference I really see is adding in that LISS every day. that led to a cut of about 13+lbs without much adjustment elsewhere.

One reason I like it. You don't have to kill yourself getting cardio in and doesn't take away from your lifts.

 

[Dustin07]

One reason I like it. You don't have to kill yourself getting cardio in and doesn't take away from your lifts.

Sorta funny, after all my years of xfit, which can be a blast... it seems like 30 minutes of LISS is more effective than the most brutal wod lol

 

[Dustin07]

squats
10 x bar
10 x 95
5 x 135
5 x 185
5 x 205
5 x 225
1 x 245
1 x 265

Front Squats + Hang squat cleans
3 sets of
5 squats directly into 5 hang squat cleans at 95lbs

DB rows
3 x 12

Lunges (DB)
3 sets

Conditioning
50 cals on assault air runner
200 cals on incline treadmill

notes
really only had 3 goals today
test squats with the knee (265 wasn't bad at all, didn't want to overdo it)
test explosiveness (cleans) with knee, which went painless
test mobility elsewhere (lunges) went OK but did first set weighted and then last 2 sets without.
All in all making good recovery.

weight
181