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GreenMachineX

GreenMachineX

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Warm up
DB laterals, forwards, curls
12-15 x DB bench

DB bench
8 x 65, 75, 85,
3 x 8 x 95
+I x 8 x 95 w/ SS
15 x 75 no SS

Machine dips
10 x 200
2 x 8 x 250

Curls
10 x 75
8 x 85
8 x 95

Laterals
10 x 30s
10 x 35s
10 x 40s

Hammer curls
3 sets

Tricep DB kickbacks
10 x 25s
10 x 30s
10 x 35s

Vertical Press
3 x 8 x 200

Notes
Dropped weight and worked on increasing reps a bit for DB per the advice around here. Sorta had 3 x 10 in mind but this is ok. Still surreal throwing around DB weight that combines over my weight lol. Was gonna skip biceps but it gave me rest in-between tricep work.

75g of cho pre workout did NOT seem like nearly enough today for a satisfying pump. Never gone that heavy on the DB tricep kickbacks tho so that's cool

Weight this morning
188.2

There's a huge difference in how my body responds to 2100 cals vs 2300-2500.
Vertical press 200lb??? Is that seated or standing overhead press??? That's awesome.

Also 40 pound Lateral Raise? Is that strict??? Good grief man. Wish i had your numbers!
 
Dustin07

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Vertical press 200lb??? Is that seated or standing overhead press??? That's awesome.

Also 40 pound Lateral Raise? Is that strict??? Good grief man. Wish i had your numbers!
No no, it's called a vertical press for some reason but it's essentially a seated bench press. I like to hit it cause it hits the chest real hard in a more direct way than other chest press machines I've toyed with. My best OH press standing was only 205lbs lol


The laterals are as strict as a DB curl, I cheat them a bit at the top with a squeeze of the traps but then I bring them down in a "cheaty" way so all of the impact doesn't rip on my shoulders. I've been moving these up lately to see if I can. For the longest time I just threw in 25s or something for some little pump but trying to raise weight on all accessories as I go
 
Hyde

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No no, it's called a vertical press for some reason but it's essentially a seated bench press. I like to hit it cause it hits the chest real hard in a more direct way than other chest press machines I've toyed with. My best OH press standing was only 205lbs lol


The laterals are as strict as a DB curl, I cheat them a bit at the top with a squeeze of the traps but then I bring them down in a "cheaty" way so all of the impact doesn't rip on my shoulders. I've been moving these up lately to see if I can. For the longest time I just threw in 25s or something for some little pump but trying to raise weight on all accessories as I go
Coming from someone who is probably too strict too often, I think if you can use more load and still feel it where you wanted that’s most ideal. Being too strict doesn’t lend itself to too much progress over the long haul.
 
Hyde

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No no, it's called a vertical press for some reason but it's essentially a seated bench press. I like to hit it cause it hits the chest real hard in a more direct way than other chest press machines I've toyed with. My best OH press standing was only 205lbs lol


The laterals are as strict as a DB curl, I cheat them a bit at the top with a squeeze of the traps but then I bring them down in a "cheaty" way so all of the impact doesn't rip on my shoulders. I've been moving these up lately to see if I can. For the longest time I just threw in 25s or something for some little pump but trying to raise weight on all accessories as I go
Coming from someone who is probably too strict too often, I think if you can use more load and still feel it where you wanted that’s most ideal. Being too strict doesn’t lend itself to too much progress over the long haul.
 
Dustin07

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Coming from someone who is probably too strict too often, I think if you can use more load and still feel it where you wanted that’s most ideal. Being too strict doesn’t lend itself to too much progress over the long haul.
I feel the same way, I would never coach anyone, especially my 13yr old, how to cheat reps but I believe over time as you learn movements and your body you learn the appropriate places to cheat them to create a shock absorber for the body. If I have to cheat my last two curls, I focus on an incredibly slow eccentric. If I didn't cheat that rep, I wouldn't have got the eccentric rep in. the lateral raises to me are the same way, I can tell there's a hundred ways to create injury with that movement if you don't understand the rep and body.

I mean if I have 225lbs in the front rack position from a power clean I don't just drop it to my hips staying as rigid as I possibly can. I catch that like a shock absorber. My goal was to get it to my shoulders. how it goes back down to the ground is about being safe.

That said if I know I have heavy cheater reps in my workout I work really hard to focus on lowering weight and getting super strict movements in like prayer curls, concentration curls, dips, TUT push downs, that kinda thing.
 
MrKleen73

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Honestly a delt side raise is a movement, and the movement requires your traps to be completed. Your goal shouldn't be to remove them from the lift but focus on the medial delts. If you go too strict you end up playing with 15-20lbs and pumping away. Just don't use your lower back to get momentum to move the weights on this movement and the rest takes care of itself. Also why remove the trap portion, if you have decent traps these along with deadlifts is all you need, then you can cut out shrugs. I think being to specific in trying to isolate a muscle in a movement almost always leads to a less productive effort in the movement itself.

Now isolation exercises are a different story but those are typically isolated by the very exercise not any tweak you make to form to make it involve less muscles. A triceps extension, curl, or leg extension takes care of the isolation on it's own. Otherwise move weight the way your body was designed to move it and reap all the benefits of the movement.

That being said, I don't do any sort of cheating on the negative /eccentric portion with side raises. I actually will "cheat" it up then try to resist or lower more slowly on the way down to take advantage of the muscle damage accrued by the eccentric portion of the movement.
 
Dustin07

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Honestly a delt side raise is a movement, and the movement requires your traps to be completed. Your goal shouldn't be to remove them from the lift but focus on the medial delts. If you go too strict you end up playing with 15-20lbs and pumping away. Just don't use your lower back to get momentum to move the weights on this movement and the rest takes care of itself. Also why remove the trap portion, if you have decent traps these along with deadlifts is all you need, then you can cut out shrugs. I think being to specific in trying to isolate a muscle in a movement almost always leads to a less productive effort in the movement itself.

Now isolation exercises are a different story but those are typically isolated by the very exercise not any tweak you make to form to make it involve less muscles. A triceps extension, curl, or leg extension takes care of the isolation on it's own. Otherwise move weight the way your body was designed to move it and reap all the benefits of the movement.

That being said, I don't do any sort of cheating on the negative /eccentric portion with side raises. I actually will "cheat" it up then try to resist or lower more slowly on the way down to take advantage of the muscle damage accrued by the eccentric portion of the movement.
Couldn't have said it better man. Exactly my feels.
The only reason I will not teach cheating to someone who is new, like my boy, is because those new folks quite frankly do not understand how their bodies are supposed to move yet. I mean case in point, watch any new squatters touch their knees together... watch a bench presser flare his elbows like a mad man and complain about sore shoulders... sounds silly but I consider cheater reps to be an advanced movement.
 
Dustin07

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I guess mine are sorta similar to this. the only cheat is the catch so it doesn't put an immediate strain on the shoulder at top/bottom. I think my range of motion is much greater than Seth or Phil Heaths now that I watch some videos though so I might address that and consider lowering my range if it's too far.

 
MrKleen73

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I guess mine are sorta similar to this. the only cheat is the catch so it doesn't put an immediate strain on the shoulder at top/bottom. I think my range of motion is much greater than Seth or Phil Heaths now that I watch some videos though so I might address that and consider lowering my range if it's too far.

The higher you get up the more traps involved but again, WHO DOESN'T WANT TO LOOK YOKED! Traps fuggin rock!
 
Dustin07

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Warm up / empty bb

RDLs, rows, cleans, oh press, muscle snatch

Deads
10 x 185
5 x 225, 275
2 x 315, 355, 385
5 x 410

RDLs
3 x 6 x 315


Bent over bb rows
10 x 155
3 x 8 x 175
20 x 95 wider grip

Ez bar curls
10 x 70, 80,
2 x 7 x 90
20 x 60

Leg curls both legs
3 sets

Leg ext both legs
3 sets

Cable curls TUT
3 sets

Apparently lost one of my straps so RDLs I normally do strapped but just went switch grip today. Forgot knee sleeves today so avoided squatty type movements.

I think the 410 x 5 might be a reps PR but until I can hit 425 x 5 I feel like it doesn't matter.

Weight
188.6
 
MrKleen73

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Nice work but this "I think the 410 x 5 might be a reps PR but until I can hit 425 x 5 I feel like it doesn't matter. " is not productive thinking. Embrace every new rep or new weight as a success. Each win no matter how small it may feel should be a motivating factor on your journey to the bigger goal of 425x5. Even if you did 410x5 no collar this time and do 410x5 with collars next time you have a new pr to celebrate and be proud of. The little things make the journey to the bigger goal more enjoyable and more likely to get you there!
 
Dustin07

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Nice work but this "I think the 410 x 5 might be a reps PR but until I can hit 425 x 5 I feel like it doesn't matter. " is not productive thinking. Embrace every new rep or new weight as a success. Each win no matter how small it may feel should be a motivating factor on your journey to the bigger goal of 425x5. Even if you did 410x5 no collar this time and do 410x5 with collars next time you have a new pr to celebrate and be proud of. The little things make the journey to the bigger goal more enjoyable and more likely to get you there!
Fair enough!
last week I did pull 410 x 5 on deficits although if memory serves me correctly it was more like 3, 1, 1, or the other way around. I usually still count them in the set though if the reset between reps is under 20 seconds... personal rule.
wanted 400 or 405 today to sorta reset, build a more solid foundation and push for the next 1rm PR (which hopefully is about 470.) but I couldn't stop my self from going 410 since I knew I'd never 5 repped it conventionally.

now here is a legit PR. I'd have to scroll back through my log but I've pulled over 400lbs every week that I deadlifted for a couple months I think. maybe since Nov. Back in the old days when my 1rm was 450lbs anytime I did a set over 400lbs I had to essentially deload the following week. Now I can comfortably pull 400+ every week. whether I should or not is a different question altogether.

I have 4 weeks until my wife and I take a week off. so I have that in my mind heavily right now. a hard push.

Perhaps next week I'll go for 415 x 5, which I know is a reps pr for sure. Then the last few weeks just doubles and triples until I attempt a new 1RM on Feb 9th.
 
Dustin07

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Body feels a bit depleted. I'm almost tempted to take a rest day tomorrow and Bench Saturday instead. although I had hoped to fast Saturday. Maybe I'll consider fasting tomorrow and benching Sat instead.
 
SkRaw85

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Body feels a bit depleted. I'm almost tempted to take a rest day tomorrow and Bench Saturday instead. although I had hoped to fast Saturday. Maybe I'll consider fasting tomorrow and benching Sat instead.
Listen to your body for sure
 
Segansational

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Deficits are better for building the off the floor part of the pull, correct? But also harder on lower back?
 
Dustin07

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Listen to your body for sure
My wife says she's down for a gym trip tomorrow so I think I'll fast today then carb load early tomorrow for a better gym session than today would be.... (y) I pummelled about 12oz of sirloin last night post deads so I feel like I got plenty of recovery food in me.

Deficits are better for building the off the floor part of the pull, correct? But also harder on lower back?
I don't have an opinion in regards to harder on the lower back, IMO that comes down to form unless you're just talking about fatigue vs injury potential. @Hyde might have an opinion on that.

But they do build your early pull, you're essentially training yourself to pull further, gaining TUT with the extended range of motion as well. In the past any time I plateaued on deads I found mixing in rack pulls and deficits broke through the plateau. I've been bad about rack pulls lately though so I need to hold myself accountable there. with my last DL 1 rep being 460lbs i should be rack pulling 500 right now probably. or very close.
 
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Hyde

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Deficits are better for building the off the floor part of the pull, correct? But also harder on lower back?
If you bend over more at the hip to reach down further, yes it will be harder on the back - if you do them this style, only use a small deficit, maximum 1”. Try standing on a couple mats or the smooth side of a 45lb plate.

I suggest dropping more into a squat stance, more upright chest than usual, doing a long deep Legpress to drive the weight up. This is certainly the better technique if using a larger deficit, like standing on a 2-4” box, but I even do them this way for sub 1”. I think building the leg drive endurance to keep pushing is more important. The low back strength can be built safer with RDLs, good mornings, back extensions.
 
Smont

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Klokov used to say snatch grip deficits were the best thing for calves lol
I got lucky with calves, I don't do much and you would think I hammer calves multiple times a week. My mother doesn't exercise or do anything and she has big meaty calves so I'm guessing that's where it comes from
 
Rocket3015

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I got lucky with calves, I don't do much and you would think I hammer calves multiple times a week. My mother doesn't exercise or do anything and she has big meaty calves so I'm guessing that's where it comes from
So when you tell someone "You Got Legs Like My Mom' it's a complement !
 
Rocket3015

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Man your Mom has hairy legs!!
 
Rocket3015

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Thanks rocket, it's always good to start the day with a smile, I'm gonna have a good day today.
Glad you didn't take offence !! Have a Great Weekend!
 
Dustin07

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Warm up
DB laterals, forwards , curls


Bench
20 x 95
5 x 135,185, 235
4 x 240
2 x 255
5 x 230
4 x 240
10 x 185 (after ss sets)

SS
3 x 275
10x 225

Hold
300 x 20 seconds

Machine curls
10 x 70
8 x 90
6 x 100
7 x 80
12 x 60

Cable tri ext
3 sets

Concentration curls
3 sets

Laterals
3 sets up to 40 x 10

Hammer strength dips
15 x +180
10 x +230
10 x +270
15 x +180

Machine Flies
3 sets

Notes
36hr fast until this morning. Fat carb heavy breakfast. Lifted with wife, thought that rushed sets may have an effect, but less sure. So indefinitely lost a rep at 255. Should have been 3+. But I've never tried incorporating a full 24+hr fast into a training week so this was 100% experimental anyways.

I think I need to start the next four weeks at 235 x 3x5 and work up from there again.

I need to rethink my approach instead of repeating the same thing expecting different results. Still, great session overall for a fasting test.


Weight
185.4
 
Smont

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Warm up
DB laterals, forwards , curls


Bench
20 x 95
5 x 135,185, 235
4 x 240
2 x 255
5 x 230
4 x 240
10 x 185 (after ss sets)

SS
3 x 275
10x 225

Hold
300 x 20 seconds

Machine curls
10 x 70
8 x 90
6 x 100
7 x 80
12 x 60

Cable tri ext
3 sets

Concentration curls
3 sets

Laterals
3 sets up to 40 x 10

Hammer strength dips
15 x +180
10 x +230
10 x +270
15 x +180

Machine Flies
3 sets

Notes
36hr fast until this morning. Fat carb heavy breakfast. Lifted with wife, thought that rushed sets may have an effect, but less sure. So indefinitely lost a rep at 255. Should have been 3+. But I've never tried incorporating a full 24+hr fast into a training week so this was 100% experimental anyways.

I think I need to start the next four weeks at 235 x 3x5 and work up from there again.

I need to rethink my approach instead of repeating the same thing expecting different results. Still, great session overall for a fasting test.


Weight
185.4
I would assume fasting that long would effect strength. A loss of 1 rep after not eating for 36hrs isint too shabby
 
Smont

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Sometimes if I miss a rep or 2 I turn it into a rest pause set. So say I was gonna do 275 for 3 sets of 8 but u got 8,8,6 or something like that. IL rack it after the 6 and count to 15 and squeeze out 2 more, rack it and count to 15 and squeeze out 1 or 2 more again.
 
Smont

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Since we still aren't drinking we have baked wings and zero calorie Walden's ranch for the Seahawks game today + zero cal sodas, not bad and a hell of a lot cheaper than bourbon at the bar!View attachment 227694
That's my kinda meal. I like to buy fat free plain Greek yogurt and mix it with the powdered ranch seasoning for a high protein dipping sauce! Worth a try
 
Rocket3015

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We always have Baby Ray's on hand !
 
Dustin07

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Sometimes if I miss a rep or 2 I turn it into a rest pause set. So say I was gonna do 275 for 3 sets of 8 but u got 8,8,6 or something like that. IL rack it after the 6 and count to 15 and squeeze out 2 more, rack it and count to 15 and squeeze out 1 or 2 more again.
I tend to do that more frequently than I admit, I'll count the rep as the same set as long as I hit it within 15-20 seconds.

So four, hang it up to reset whole counting. Back on it for fifth rep.
 
Dustin07

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Golf 18 holes in 47f today... Somehow that's always more tiring than I expect

Warm up
DB RDLs
Leg curls, extensions

Star Trac leg press
3 x 10 x 180

(Waiting for squat rack)

Squats
10 x bar, 135
5 x 185, 225, 245
1 x 265, 275, 285
5 x 225
10 x 135



Weight
186.8

Super gassed today. Idk if it's the head not in it, low cals, too many weeks, or what. Almost lost one squat at 245 FORWARD. But caught it, kept it on my back finished two more pause reps

Never lost a squat forward before in my life. Made plenty of commotion in the rack lol. Oh well. Could have **** myself.

Opted to call it and live to fight another day.
 
MrKleen73

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If I were you I would time your fasts before upper body push days when you can. Those are going to be the least affected by the fast because they are such small muscle groups, chest, shoulders and triceps together have about as much muscle as one side of your back, and then your legs are even more muscle involved then your back. So the upper body push muscles will be easier to refuel during the workout if you get a good carb load and intra-workout carbs in. Also when you can the day after a fast get a couple meals in before training. It will make a big difference. Normally if I do a 36 hour fast I won't lift until mid-afternoon or evening when I get home so I can refuel with a couple meals first.
 
Rocket3015

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Get a good meal, a good nights rest and you will be ready to go!!
 
Dustin07

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If I were you I would time your fasts before upper body push days when you can. Those are going to be the least affected by the fast because they are such small muscle groups, chest, shoulders and triceps together have about as much muscle as one side of your back, and then your legs are even more muscle involved then your back. So the upper body push muscles will be easier to refuel during the workout if you get a good carb load and intra-workout carbs in. Also when you can the day after a fast get a couple meals in before training. It will make a big difference. Normally if I do a 36 hour fast I won't lift until mid-afternoon or evening when I get home so I can refuel with a couple meals first.
Get a good meal, a good nights rest and you will be ready to go!!
So I've only attempted the 24+hr fast once since learning about this stuff, that was last friday. Friday is normally my bench day but I took it as a rest day and doubled down on my carbs saturday morning before my wife and I went to lift around 11am-12. I think we left the gym at 12:30.

Friday morning I weighed in at 189.4lbs. Saturday morning 185.4. But monday, it seemed as though I had normalized at 187 on the dot so I probably lost an avg of 1lb from the fasting, maybe slightly more at that point. However between golfing and everything else, the weight loss has continued. Today I weighed in at 185.2lbs.

I have been in a TINY deficit. maybe 200-300 cals. Not really intentionally and I've been pounding down more protein at dinner etc. Right now I'm letting go of the IF this week because I have some morning meetings that I want my full brain in and I want some good sessions at the gym.

Catch 22. Since it's sorta normal to cut down to bikini prep for vacations, I'm 24 days out and holy **** I'm getting cut. was seeing my abs and striations in my last last night. BUT about 10lbs heavier than usual. I'm going to try to get more cals in me and see what I can do to preserve and continue developing strength between now and feb when we leave but I think I'll also order some of the Dermacrine to hit when we get home and add some cals.


I'm not giving up on strength cycle for the next 4 weeks. I'm just a little amazed at how easily I'm cutting after 4 months of reverse dieting. I'm dropping rate rapidly still a couple hundred calories over where I was stalled last Sept.
 
Dustin07

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I guess it's clear that my deficit must be higher than 200-300. It's just odd to me that my baseline could have jumped so high. Here's what I think. After years of eating the same strict nutrition (plus alcohol) last summer/sept I was feeling just fine with a retarded low caloric intake. But... I didn't really care because things were fine. no brain fog, plenty of energy etc. Weight and strength stalled so I started adding cals.

Oct starting: 1700 cals
Nov avg: 2100 cals
Dec avg: 2400 cals
Jan avg: 2000 cals

In January I've done two things differently: no booze, and I've not been preparing my egg bites for snacks during the day at work. those aren't a lot of calories but probably an extra 30-40g protein. the weight is melting off all the sudden.

Sept to Jan 1 weight change: 183 to 189 (couple days 190-192 but that i'm sure was water retention, drinking, sodium).
Jan 1 to today: 189 to 185. in two weeks... 4lbs.

so even a 300-400 cal deficit at worst is 4800-6400 cals over the course of January. barely 1.5lbs to 1.8lbs maybe. everything is wonky.

But again, 3-4hrs of golf yesterday in sub 50f temps was a bit taxing. I have no idea how a fitbit works but my wife had an extra so I wore it yesterday and it had me at 3k cals burned before I got to the gym. I probably need to treat even golf like a workout nutritionally.
 
Rocket3015

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Sometimes things just click !!
 
Dustin07

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Sometimes things just click !!
I can only discuss it here. Last night I caught myself on a big slip up. I mentioned my struggle under in the squat rack to my wife and then the big slip........ "It's probably just cause I've been losing weight too fas-.........." ****. i barely finished the sentence and knew my wife would hate me for the next hour 😅😅
 

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