To Infinity.... and Beyond!

[dapack]

Lifts are looking good, specially with all you have had going on.

 

[Dustin07]

Thanks man. I did not think I was going to be able to pull the 250 bench and even a 300 dead this week when I went in But 250 went up easy and that 300 turned into a 350 triple with more in the tank lol. So I'm pretty happy about that. Tomorrow will be squats, hoping to see some recovery there.

 

[Dustin07]

Made it in for a lunchtime lift today. This is why I keep a clean extra towel in my truck lol.

squats
8 x 95
6 x 135
4 x 185
2 x 225
1 x 255
1 x 275
1 x 300 <-- a little shocked here. this is usually a massive plateau for me.
5 x 250
10 x 205

squat cleans
5 x 95
5 x 135
5 x 155

notes
sorta shocked that I'm already squatting 3 bills at depth. certainly had more in me as well. Maybe a lesson here in "less is more". went in thinking 260-275 would be a nice move up from my 250 last week and figured I'd be back in the 300s in a few weeks or so. moving the cleans up as well. If those stick then I'll maybe go after my old cleans of 250-260lbs + Mind you, these are squat cleans. I think previous PRs are 245 squat clean and 260 power clean because I'm retarded.

no time for LISS. protein shake in hand though. good session nonetheless.

 

[Dustin07]

Bench
95 x 5
135 x 5
175 x 5
205 x 3
230 x 1
245 x 1
255 x 1
230 x 3 (grueling)
185 x 12
135 x 16

Ez bar curls
3 x 10

OH press
95 x 10
115 x 5
135 x 5

Power Snatch
95 x 10
100 x 10
105 x 10

Cable flies
3 x 10

Dips
3 x 10

LISS with HIIT mixed in ....
30 min

Weight
185

 

[Dustin07]

Deads
135 x 10
205 x 5
275 x 1
295 x 1
315 x 1
335 x 1
360 x 3
315 x 5
225 x 10
185 x 15

Barbell rows
135 x 3 x 10

Hammer curls
3 x 10

DB rows
3 x 10

Seated DB curls
3 x 10

Cardio
30 min mix liss/hiit

Notes
Only concern here is flying to Guadalajara Sunday morning back Tuesday night. Won't likely get to lift again until Weds. So a week off.

Weight
185

 

[SkRaw85]

Deload week! Plus, you get an authentic taco Tuesday morning. Enjoy!

 

[Dustin07]

ahaha that's true!
I'm guessing that my alcohol free september will end the second I get a chance sunday night. monday will be supplier visits all day, fly home Tuesday.

I will probably grab our kettlebells at home tomorrow/Saturday since today is a rest day regardless and throw down some sort of wod so I don't have to skip 5 days in a row of some activity. I could even do something like:

10 goblet squats
1/4 mile run
20 pushups
20-30 kb swings
1/4 mile run
20 pushups
10 kb press each arm
1/4 mile run
20 pushups

this would at least touch base on all metrics I'm working right now. Squat, press, swing/pull, and conditioning.

or something like that for say 30 minutes to keep the conditioning going. if we have a gym at the hotel maybe I'll hit the treadmill at the very least. I'm sure it does, we are staying at the Hard Rock.

 

[Dustin07]

Got back from Guadalajara last night. we were on the top floor of the Hard Rock hotel when the 7.5mag earthquake hit 2 and 1/2 hours south of us. that was a ride! made a PR sprinting down the stairwell in a shaking building... ahahaha

20 minutes later they let us back in the building and I'm back on the roof. Surreal.... back to lifting today.

 

[Dustin07]

squats
135 x 5
175 x 5
205 x 5
245 x 3
275 x 1
300 x 1
255 x 5
210 x 10

squat hang cleans
105 x 5
145 x 5
160 x 5

notes
stayed at 300lb for top rep attempt, it was grueling.
added 5lbs to top working set and added some weight to squat cleans.
lunch time lift, didn't have time to do more, under fed. weight at 186.

 

[dapack]

Got back from Guadalajara last night. we were on the top floor of the Hard Rock hotel when the 7.5mag earthquake hit 2 and 1/2 hours south of us. that was a ride! made a PR sprinting down the stairwell in a shaking building... ahahaha

20 minutes later they let us back in the building and I'm back on the roof. Surreal.... back to lifting today.

That sounds really scary. Would need a few drinks after that.

 

[Dustin07]

Deload week! Plus, you get an authentic taco Tuesday morning. Enjoy!

I finally got Tacos Tuesday before we flew out lol

That sounds really scary. Would need a few drinks after that.

honestly I never really had time to be scared. at the top of the building I just thought do I ride it out, or make a run for it and hope to make it to the bottom before the building crumbles... took about 2 seconds to decide to sprint the stairwell. I'm sure there was a lot of adrenaline but I just dont' think I had the time to process fear. 20 minutes later we were back on the top floor to get our things (cell phone, notebooks etc) then off to our next meeting like nothing happened.... sorta surreal. that night a supplier took us out for dinner and there was definitely some tequila lol

 

[Segansational]

Crazy dude, glad you and everyone else with you is safe. Count your blessings!

 

[Dustin07]

Bench
95 x 10
135 x 5
175 x 5
205 x 5
230 x 3s x 2r
190 x 10
140 x 20

Lateral raises
3 x 10

DB curls
3 x 10

Standing DB Press
3 x 10
(Barbell was taken, compromised)

Power snatch
3 x 10
Those were fuckin hard after the prior shoulder work. Need calories stat.

LISS
20 min

 

[Dustin07]

Deads
135 x 10
185 x 5
225 x 1
275 x 1
315 x 1
335 x 1
355 x 1
375 x 3 singles
335 x 5
225 x 12

Power cleans
135 x 5
155 x 5
175 x 5
195 x 3
205 x 1
135 x 3 x 10. 30 second rests between sets

Bb curls
3 x 10

DB rows
3 x 10

Hammer curls
3 x 10

LISS
30 min

 

[Dustin07]

Squats
95 x 5
135 x 5
185 x 1
205 x 1
225 x 1
245 x 1
260 x 5
285 x 1
305 x 1.
225 x 8

Squat cleans
135 x 5
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1

Wanted to test these. Probably had 225+ but this was enough and clean

RDLs

185 x 3 x 10

Chin ups
3 sets

LISS
30 min

 

[Dustin07]

Added an extra egg to my breakfasts every morning and another 1/2 cup of rice to both breakfast and lunch. Weight at 184.2lbs this morning.

Supplementation is really limited to carnitine (oral), macha/goat weed, fish oil. Not even taking creatine at this time.

 

[dapack]

Lifts are looking good!!

 

[Dustin07]

Bench
95 x 10
135 x 5
175 x 5
195 x 5
210 x 3 x 5
185 x 10
135 x 10

DB curls
3 x 10

DB tri extension
3 x 10

DB flat bench
3 x 10

Lateral raises
3 sets

Forward raises
3 sets

Bb curls 3 sets
3 sets

LISS
30 min

Weight
182.4

 

[Dustin07]

Lifts are looking good!!

Thank you Sir. dropping weight a little too fast so I need to maybe add a mid day meal back in. At this rate I'll hit my target weight by Mid October and still be about 5-8lbs too fat for what I'm trying to achieve lol.

 

[dapack]

Thank you Sir. dropping weight a little too fast so I need to maybe add a mid day meal back in. At this rate I'll hit my target weight by Mid October and still be about 5-8lbs too fat for what I'm trying to achieve lol.

I have around 20ish to lose but not even bothering until after the meet. Sitting around 203lbs most days and want to get back down to 180ish again. Thought extra weight would help lifts but guess fat doesn't count.

 

[Dustin07]

I have around 20ish to lose but not even bothering until after the meet. Sitting around 203lbs most days and want to get back down to 180ish again. Thought extra weight would help lifts but guess fat doesn't count.

I forgot how fast it comes off when you clean up your diet, drop the booze and throw in a little cardio.... I tend to go too fast. A lb a week is just the alcohol. Add cardio and good nutrition and it's a cakewalk.

 

[Dustin07]

Straight cardio day.
Thought about light weight xfit style wod but figured cardio was better to not trash cns.

Got a lot of Spanish done lol.

60min liss with 1/4-/12 mile sprints tossed in. Incline of 7+

 

[Dustin07]

Forgot my belt so went light on deads. Deload is probably due anyways. So I'm like 60% deload lol

Deads
135 x 10
185 x 10
225 x 1
275 x 1
315 x 5

Deficit deads
225 x 3 x 8

Bb rows
135 x 3 x 10

DB Curls
3 sets

LISS
30min

 

[Dustin07]

Squats
135 x 5
155 x 5
185 x 1
205 x 1
225 x 1
245 x 1
265 x 5
285 x 1

Squat cleans
135 x 5
165 x 5
195 x 1
205 x 2

RDL
205 x 3 x 10

Overhead squats
Bar x 10
95 x 2 x 10
(Just wanted to see what they feel like)

LISS
40min

 

[SkRaw85]

Overhead squats

 

[Dustin07]

Overhead squats

Haha I know but I haven't done them in ages. Maybe a year +(?).

I wanted a tiny more leg work and it sounded more fun and functional than front squats at the time.

Definitely lost my stability. I think my old pr was like 225lbs for a triple.

 

[SkRaw85]

Haha I know but I haven't done them in ages. Maybe a year +(?).

I wanted a tiny more leg work and it sounded more fun and functional than front squats at the time.

Definitely lost my stability. I think my old pr was like 225lbs for a triple.

225 for 3 is impressive. Serious core stability involved for that.

 

[Dustin07]

225 for 3 is impressive. Serious core stability involved for that.

thanks man. back then I was making Oly my main focus. I kept getting stuck at like a 200 or 205lb snatch at bw 180 and so I was practicing my OH squats to build the snatch. Now days I just throw in the oly for general health as an accessory.

 

[Dustin07]

Bench
135 x 5
175 x 5
195 x 5
215 x 3 x 5
190 x 8
140 x 12

DB curls
3 sets

+ 3 sets no rest 6reps ea
40lb, 35lb, 30lb (10reps)

Dips
3 x 10

DB rows (for symmetry)
3 x 10

Superset with DB tri extensions
3 x 10

LISS
30min

Weight
184

 

[Dustin07]

Nothing intense today
40min LISS with about 12-14 min of 1 min on 1min off HIIT

 

[dapack]

You have a certain weight in mind to get too or just a body fat %?

 

[Dustin07]

You have a certain weight in mind to get too or just a body fat %?

I'd like to get below 10% again, I think my lowest was 8%. It doesn't necessarily have to be a legit caliper measurement though more aesthetic.

Even though my weight has stayed pretty similar these past few years I have atrophied and lost a lot of size in legs and arms so I know that my weight maintenance is a result of lost muscle being replaced with fat lol

We have a vacation planned for Feb that helps me get me tally motivated since I'll likely never get on stage.....

If I ever did want to really compete I'd likely have to be a lightweight or at least much lighter than I ever want to admit to weighting

Even weighing 185 I feel like the small guy around here lol

 

[Dustin07]

Deads
135 x 10
185 x 1
225 x 1
265 x 1
295 x 1
325 x 1
355 x 1
385 x 1

Block pulls from 25lb plates
315 x

Chin ups
3 x 10

EMOTM
95 x clean and press
Ten rounds. Should have gone heavier but needed to find cardio in today's abbreviated session.

 

[Dustin07]

Bonus Day

DB bench
45 x 15
60 x 10
70 x 10
80 x 8

Lateral raises
3 sets

Forward raises
3 sets

DB curls
4 sets

Bb curls
3 sets

Strict oh press
3 x 10 x 95

Dips
3 sets

Lat pull downs
3 sets

LISS
30 min

 

[Dustin07]

Squats
95 x 10
135 x 5
185 x 1
225 x 1
250 x 1
270 x 5
300 x 1
225 x 8

I'm actually shocked at how great and easy 300 felt. It's always been a sticking point for me. Had 315+ easy but wanted to stop with that gorgeous ass to grass depth and leave something in the tank.

Squat cleans
135 x 5
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1

Front squats
135 x 3 x 8

LISS
30 min

 

[Dustin07]

Bench
95 x 10
135 x 10
165 x 1
185 x 1
205 x 2
220 x 3 x 5
95 x 50 @Hyde

Lol 30 was easy. Saw Jesus around 42 lol

DB curls
3 sets top set 45s

Hammer curls
4 sets top set 55s

Oh press
4 x 10

Tri cable press downs
3 x 10-12

Cable curls
3 x 10

LISS
30 min

Had a day off so I hit the office for an hour and gym by 7am which is early for me. Took a little longer to get the joints warm but happy to have grabbed linear progress still.

Weight
was 187 this morning. Holding a lot of weekend water weight still but leaning up. Already gained a hole and almost a second one on my lifting belt despite weight looking flat to up. Slowest weight loss ever lol but putting on size and strength and losing inches in the gut.


Switched breakfast from eggs and jasmine rice to grits and lean ground turkey this week. Everything pretty much normal.

 

[Dustin07]

Wednesday LISS
35 min

Weight 184.4

 

[dapack]

Remember when I use to body build and use to throw in 135x100 for squats. Obviously had to rest a little, never put the bar back, but was toast afterwards.

 

[Dustin07]

Remember when I use to body build and use to throw in 135x100 for squats. Obviously had to rest a little, never put the bar back, but was toast afterwards.

Holy crap I think my legs would kill me for a month

 

[Dustin07]

Remember when I use to body build and use to throw in 135x100 for squats. Obviously had to rest a little, never put the bar back, but was toast afterwards.

I remember doing this one years ago and learning the importance of keeping my lumbar tight for 4 minutes.

 

[Dustin07]

I am not sure I broke 400 this year I'll have to check my logs. Feels good to be six weeks back into training though and pulling four plates


Little more warm up today cause I wanted to go heavy.

Clean and jerk complex with RDLs 95lbs
Barbell curls
Etc

Then

Deads
135 x 10
185 x 1
225 x 1
265 x 1 added belt here
300 x 1
335 x 1
365 x 1
395... Said nah added weight instead
405 x 1
345 x 5
275 x 10

Barbell rows
135 x 10
155 x 10
175 x 10

RDLs
175 x 3 x 10

DB curls
3 sets

Dips

Superset w/ chin ups

LISS
30 min

 

[Dustin07]

Golfed 18 today and man did I feel chunky. Always a downside when I start increasing weights... Stiffer, not as fluid in my swings. But the irons hit far

 

[Dustin07]

Squats
95 x 5
135 x 5
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1
275 x 5, 2,1,1,1
Five was real hard so I wanted to stay here and practice. 280 will be a bitch next week.

185 x 10

Front squats
135 x 3 x 10

DB curls
3 sets

LISS
30 min

Pretty exhausted today. Tried to carb load yesterday and today in anticipation of this but.... That's why I squat on Mondays. Always the hardest day.

 

[dapack]

Weights are looking good.

 

[Dustin07]

Bench
95 x 15
135 x 5
155 x 3
185 x 1
205 x 1
215 x 1
225 x 3 x 5
185 x 10

Lateral shoulder raises
Super set with forward raises
Super set with bicep curl machine
3 sets

DB bench
3 x 10-15

Super set with
DB tri extensions
3 sets

Ez bar curls, tut
3 sets

Tri cable extensions
Super set with cable curls, tut
3 sets

LISS
30 min

Weight
183.6

 

[Dustin07]

My arms feel awesome
I need more volume on my leg days.

 

[Dustin07]

Warm up
DB curls
DB RDLs
Bb rows

Leg extensions
3 x 10

Leg curls
3 x 10

Deads
135 x 5
185 x 1
225 x 1
275 x 1
315 x 2
345 x 1
375 x 2 singles
400 x 1
350 x 5

Deficits off 25lb plate
315 x 3 x 5

Bb rows
3 x 10 x 135lbs

 

[Dustin07]

Bonus day

Bench
95 x 12
135 x 12
175 x 1
195 x 1
215 x 1
225 x 1
235 x 1
245 x 1
255 x 1

Squats
95 x 10
135 x 1
185 x 1
225 x 1
245 x 1
265 x 1
285 x 1
300 x 1

Just heavy singles today as I feel like my 5s are going to plateau soon, although I had hoped my heavy singles would be a little higher and more of an rpe8 sensation than this rpe9+ but hey... All good

DB bench
3 sets

DB curls
3 sets

DB lunges
3 sets

DB tri extensions
3 sets

Hammer curls
3 sets

Main goal was to be effective but recover well for Monday. So I'm finding where that balance is...

Weight still 183.8
But dropped another hole on the inzer belt from 2 last month to 4 today.

LISS
30 min

 

[Dustin07]

Golfed 18 yesterday, which was exhausting now that our temps are down below 50 finally and the rain has shown up. Took my wife out on a date for a few hours after and decided to chop wood the old fashioned way today to burn some calories and get some active recovery in.


It's true what they say.... Chop your own firewood and warm yourself twice.

 

[Dustin07]

Squats
95 x 5-10 front and back
135 x 5
185 x 1
225 x 1
245 x 1
265 x 1
280 x 5

Pause squats - 3 second count in the hole
185 x 3 x 5

Front squats
135 x 3 x 5

Squats cleans
135 x 5
155 x 1
175 x 1
195 x 5

Good mornings
3 sets of 10

LISS
30 min