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To Infinity.... and Beyond!

Oh I plan to, thank you !!
I'm hoping to get one more good workout in tonight, then tomorrow at 4am we get up and head to the airport!!
 
spent last week in Kauai. We didn't hit the gym once, but we did go on a couple hikes.. Paddle Boarded up the Wailua River, and spent some times swimming. Yesterday was my first day back to the gym;

hang snatch
bar x 10
65 x 10
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3

back squats
155 x 5
195 x 5
225 x 5
245 x 3
265 x 2
275 x 1

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

notes
sorta an easy day to get back into the groove and see where things are.
 
sometimes it can be nice to have a little break from the weightroom and recover a bit + you were still active so that's also great, hope you had an awesome week :D
 
power cleans
95 x 10
135 x 5
155 x 5
175 x 5
195 x 1
205 x 2
215 x 2
185 x 5

back squats
155 x 5
185 x 5
195 x 3
225 x 1
245 x 1
275 x 1

oh press
95 x 10
115 x 5
125 x 5
135 x 5

push press
155 x 5

notes
not bad, just kinda testing where I am again. squats after power cleans were a little hard on the back, but power cleans felt OK considering I haven't really done them in months.
 
Friday:

squats
bar x 10
95 x 10
135 x 7
175 x 5
195 x 3
215 x 1
235 x 1
255 x 1
265 x 2
275 x 5

db bench
3 x 15

db curls
3 x 15

cable flies
3 x 20
 
monday:

squats
bar x 15
95 x 10
135 x 5
175 x 3
205 x 1
215 x 1
235 x 1
255 x 1
265 x 1
275 x 1
280 x 1
280 x 3

bench
bar x 10
95 x 10
135 x 7
175 x 5
195 x 3
215 x 1
225 x 3 x 3

notes
sorta needed to force myself through the squats. pain was minimal but energy was sorta low. ever rep almost felt like I was going to pass out at 275+ lol. but generally speaking things are bouncing back to december levels and I'm back on creatine so things are moving correctly again I think.

Plus DOMS are always in the glutes and hammies so I feel like form is solid again.
 
bb rows
95 x 15
115 x 15
135 x 12
155 x 8
155 x 8
135 x 10

super set with
pull ups, 6 x 10

db shrugs
3 sets, super set with
db curls
3 sets

hammer curls
3 sets, super set with

ez bar curls
3 sets

ez bar curls
2 more drop sets

dapack said:
Squats I think overall is the hardest day, specially if you are not feeling it.
Click to expand...
agreed!
 
you have to just grind through the heavy days sometimes, but there are days where the body just wants to trick you and everything feels bad or heavy but you perform on the same level as usual
 
squats
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
225 x 1
235 x 1
245 x 2s x 5r

front squats
135 x 5

emotm
min 1
3 x front squats
6 x kb swings
min 2
3 x front squats
6 x kb snatch right hand
min 3
3 x front squats
6 x kb snatch left hand.

repeat for 15 minute emotm. I'm out of shape but it felt good to do a wod.
 
bench
bar x 20
95 x 15
135 x 10
155 x 10
175 x 10
195 x 10
205 x 2s x 5r

db curls
3 sets with 3 drop sets
super set with:

db bench
3 sets with 3 drop sets

hammer curls
2 sets, followed by 3 drop sets

dips
3 sets
super set with

cable flies
3 sets
 
cleans
bar x 10
95 x 5
115 x 5
135 x 5
155 x 3
175 x 1
185 x 1
195 x 5

front squats
205 x 3
185 x 5
155 x 6
135 x 10

wod
10 x 95lb hang power clean + press
10 x pull ups
3 rounds
 
Friday:

squats
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
225 x 1
245 x 1
265 x 5
225 x 6
185 x 10
155 x 10

front squats
135 x 10

notes
felt good but that's all I had time for.
 
deadlifts
135 x 10
185 x 5
225 x 5
265 x 3
295 x 1
315 x 5

jerk
135 x 5
155 x 3
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1

OH press
135 x 3s x 5r

wod
10 x 95lb OH press
2 x sled push
3 rounds.
 
vanity day;

cardio
treadmill, 12 minutes running

cable crunches
4 sets increasing weight to failure each set

db curls
4 sets plus drop set

hammer curls
4 sets plus drop set

sit ups
3-4 sets

super set with

russian twists
with 20lb med ball

cardio
1 mile of hills running outside (26F!)

notes
Since Christmas/Holidays rolled right into our trip to Hawaii, and then we took the girls for a weekend trip to Portland, I've been feeling out of shape and soft. this week the motivation bug bit me hard and I'm on a bit of a cut. as long as I can keep the motivation up I'm going to keep tinkering with it and try to get the washboard back.

breakfast is egg + egg whites + white rice + avocado for fat
snack is apple
lunch is chicken + rice + avocado
snack is apple
Post workout is protein shake,
then dinner is same mix of protein and carbs but less fat.

I know for me I respond best on a higher carb/pro diet with lower fats than most people. Right now my biggest issues with cuts is that i always drop calories too fast. so knowing how lean I can get, I'm going to try to get that lean again but at a heavier weight.
 
These were all taken 2016 - 2017 and by about last fall I started to soften up. I have more pics and what I usually notice is when the abs get cut Iose arm size and my upper traps started shrinking. so this time I'll put more emphasis on that and I think I need to put more emphasis on good nutrition to maintain size. all too often I lean up very fast because I know how, but at the cost of strength and size (more so than necessary). I've actually been a hair lighter than these show as well but I used to maintain 9% or so easily and anything lower was like a 2-3 week push at best.

so the goal is to get back to maintaining sub 10%



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squats
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
225 x 1
245 x 1
265 x 1
275 x 1 + 1 + 3
185 x 10

circuit
20 x leg extensions
20 x leg curls
10 x double db front squat thrusters
3 rounds

notes
squats felt good, except painful in the back. after the first two reps I think frustration and anger got the best of me and that's how I pounded out the triple. I need to work on more posterior work and strengthen that lower back better.
 
Pictures look really good. Really hard maintaining arm size when cutting, at least for me. I lose typically around 1" once it get as lean as you are in those pictures.
 
yeah the arms for sure and the traps were by biggest size loses I think, so this go around I'm really making those a focus, and I'mt trying to lean up a little slower. I know I can get lean pretty fast, but I always do it too fast and lose size because of it.

cardio
15 minutes / treadmill / jogging

lateral shoulder raises
3 sets + 3 drop sets

forward shoulder raises
3 sets + 3 drop sets

db shrugs
3 sets of 20 + 3 drop sets to failure

seated OH db press
3 sets + 3 drop sets

db bent over row
3 sets + 2 drop sets

notes
went straight from the gym to date night and I felt like I couldn't even support my own shoulders for about a half hour, lol. got that cannonball pump.
 
fridays session was just squats, a little jammed for time;

squats
bar x 10
95 x 10
135 x 20
155 x 20
175 x 20
185 x 20

then

195 x 5 superset with
10 x wall balls
3 rounds.
 
a buddy of mine is cutting to get on stage in March, so he asked me to do some wods with him for cardio. Last night we tried the Crossfit open event, 18.1 (this years first event). It was my first real xfit wod in probably over a year. but fun!

18.1
20 min amrap
8 x toes to bar
10 x 50lb db hang power clean and jerk (5 per hand)
14 calorie row
I got 10 rounds + 4 reps, or 324 total reps.

then
EMTOM;
8 x 30lb wall balls
1 minute rest
6 rounds

then
1 mile run
 
I may need to start hunting for a new gym or build my own. for the last two weeks when I get to the gym, every squat rack and oly platform are being used.

wod
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of
45lb db squats
burpees

wod 2
200m row
12 x kb clean and jerk
5 rounds
 
Dustin07 said:
I may need to start hunting for a new gym or build my own. for the last two weeks when I get to the gym, every squat rack and oly platform are being used.

wod
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of
45lb db squats
burpees

wod 2
200m row
12 x kb clean and jerk
5 rounds
Click to expand...

My gym get super crowed to and even at 3pm sometime I have to wait for a power rack. Would never even try and go after 4pm or I would never get anything done.
 
power cleans
95 x 10
135 x 5

deads
135 x 10
185 x 5
225 x 5
275 x 1
315 x 1
335 x 1
355 x 2
365 x 3

wod
6 or 7 rounds (forgot)
5 x 135lb power clean + push jerk
10 x pull ups
10 x burpees

notes
all felt good. no back pain till 355lbs, then only a little. the wod was a nice t boosting burner.
 
back squats to warm up
bar x 10
95 x 10

sled pushes
4 @ 25 yards each with 2 plates to warm up

then:

wod
10 x 40lb db squats
30 x db walking lunges
30 x 20lb med ball russian twists
8 x toes to bar
5 rounds = 25 minutes
 
friday was time restricted again...

cardio
1 mile run

bench
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
225 x 3 x 3

db curls
3 sets + 3 drop sets

dips
3 sets

cable flies
3 sets
 
back squats
bar x 10
95 x 7
135 x 5
175 x 3
205 x 1
225 x 1
245 x 1
265 x 1
275 x 5

thrusters
95 x 10
115 x 7
135 x 5
155 x 3
175 x 3
185 x 2

fran
21/15/9
95lb thrusters
pull ups
time: 5:47

notes
wanted to see where my fran time was since I haven't been to a crossfit gym in over a year and haven't really been doing anything competitive. this is not a good time, lol. I used to sit at about 3 minutes.
 
cardio
2.7 mile run

dapack said:
You are sure doing a lot of running lately.
Click to expand...
Yeah leaning up and lacking really good time to focus on weights. schedule has been hectic.

Plus our health insurance has these new pedometers they want us to wear. they pay us up to $3 a day for hitting certain metrics.

5 x 300step walks per day = $1
1 x 3000 steps within a half hour = $1
1 x 10,000 steps for the whole day combined = $1

seems like a pain in the butt, but by doing it we keep our company premiums down and last month they sent me a check for like $124 which covered all the expenses from when my boy had to go to the doctor sick. so if I don't really have time to lift I've been trying to get my 3,000 steps in.
 
Dustin07 said:
cardio
2.7 mile run


Yeah leaning up and lacking really good time to focus on weights. schedule has been hectic.

Plus our health insurance has these new pedometers they want us to wear. they pay us up to $3 a day for hitting certain metrics.

5 x 300step walks per day = $1
1 x 3000 steps within a half hour = $1
1 x 10,000 steps for the whole day combined = $1

seems like a pain in the butt, but by doing it we keep our company premiums down and last month they sent me a check for like $124 which covered all the expenses from when my boy had to go to the doctor sick. so if I don't really have time to lift I've been trying to get my 3,000 steps in.
Click to expand...

That is a pretty cool thing they are doing. Ever bit of $$'s helps.
 
back squats
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
225 x 1
245 x 1
265 x 1
275 x 1
285 x 1

thrusters
135 x 5
155 x 5
175 x 5
185 x 2

wod
aerodyne bike 1 minute on one minute off. 2 rounds to warm up

then 5 rounds:
3 x 155lb squat cleaned thrusters
6 x 50lb kb goblet squats
9 x burpees
12 x wall balls
this was a brutal workout. I think cutting calories a bit this week contributed, lol.





dapack said:
That is a pretty cool thing they are doing. Ever bit of $$'s helps.
Click to expand...

it does, although it can be a pain to try to hit 10k because I have a desk job. I can go to the gym after work, spend an hour lifting and just completely drench my shirt in sweat and still not have nearly enough steps. lol.
 
Saturday; pre St Patricks Day

cardio
2.75mil run

shoulder press
3 sets

db curls
4 sets

lateral raises + shoulder raises
few sets.

sort of a rushed day again....


dapack said:
Can you just shake the pedometer in your hand to have it count steps?
Click to expand...

ha, yes. I have many times.
 
bench
bar x 20
95 x 10
135 x 7
185 x 1
205 x 1
215 x 1
225 x 1
235 x 3
235 x 3
235 x 5

power cleans - coaching
taught my buddy who wants to compete in physique in june how to do hang power cleans for a half hour, stayed light at 65-95lbs to drive in the form, then we did a little:

wod
death by hang power clean and push press
95lbs, started at 5 reps on minute one, adding 1 rep per minute
got through 16 rounds (16 reps in 1 minute)
works up to about 126 total reps in 10 or 11 minutes.

notes
even at just 95lbs, that was a fun little workout. we were both sweating and I beat him up really well.
 
nice little pop tart day:

db curls
3 sets + 2 drop sets

hammer curls
3 sets + 2 drop sets

dips
4 x 15

ez bar curls
3 sets

tri pull downs
3-4 sets

cable curls
3 sets


notes
all for the pump.
 
Friday 3/23

squats
95 x 10
135 x 7
185 x 1
225 x 1
245 x 1
265 x 1
280 x 3 +1 +1

wod
6 rounds
5 x 135 clean and press
10 x wall balls.
 
bench
95 x 20
135 x 10
185 x 5
205 x 3
225 x 1
235 x 2s x 3r

cardio
about 2 mile jog

notes
last week was sorta rough. my boy and I went down to spring training in Peoria to watch the Mariners for a couple games which was great, but my whole week was out of whack for gym time. so basically no training. hoping to start this week off better in that regards.
 
db bench
50 x 10
65 x 10
80 x 7
90 x 5
95 x 5
100 x 5

lateral shoulder raises
4 sets of 10-15

circuit
10 x ez bar curls
20 x db shrugs
15 x dips
4 rounds

cable flies
3 sets of 10-15 superset with

cable curls
3 sets of 12, working TUT for the PUMP.
 
deads
135 x 10
185 x 5
225 x 1
275 x 1 + 1
315 x 5
335 x 1
355 x 5

notes
not really impressed by my deads today, back wasn't happy.
 
OH Press
bar x 20
95 x 10
115 x 10
135 x 5
145 x 3
150 x 1
155 x 1
160 x 1
165 x 1
170 x 1
175 x fail

push press
175 x 3s x 5r

reverse cable flies
3 x 12

back extensions
3 sets

strict pull ups
3 sets
 
Last night was sorta a catch 22. Wanted to have an intense leg day and took a double strength protein shake with me to sip on during the whole workout (I usually don't worry about that till after workout, or even dinner) But the back only gave me about half what I wanted.

back squats
bar x 10
95 x 10
135 x 10
175 x 5
205 x 3
225 x 10
225 x 10
225 x 1

so the goal was a 5x10 @ 225. the first two sets were OK but that first rep on set 3 was just too painful in the back so I had to hang it up

thrusters
3 x 10 @ 95lbs superset with:
16 x walking lunges (with 2 x 37.5lb dumbbells)


RLS's
3 sets of 12-15 superset with
10-12 x 40lb kb snatch in each arm


notes
overall pretty decent day. It didn't seem like it was nearly the leg misery I was looking for but volume was OK and i'm working to rebuild posterior strength overall to protect the back and trying to get some further leg hypertrophy back.
 
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