To Infinity.... and Beyond!

Saturday's session with my wife was a bit shortened due to needing to run a bunch of errands:

bench
5 x 95
5 x 115
3 x 135
5 x 165
8 x 195
1 x 225
1 x 235

5 x 10 x 155

dips
15 +25lbs
4 x 10 x +45lbs

ez bar curls
15 x 65
3 x 10 x 75

weight
178

notes
let myself drink on evenings over the weekend. nutrition stayed pretty tight except date night. monday morning weight was 178.8 which is about 2+lbs lower than last weeks monday morning weight. This is my first full week on a fat burner, carnitine, and cla. I've also decided to drop the creatine until august 7th and see what happens.
 
snatch
5 x 65
5 x 95
5 x 115
3 x 135
1 x 145
1 x 155
2 x 165
1 x 170
1 x 175

Cleans
5 x 175
1 x 185
1 x 195
1 x 200

squats
3 x 10 x 135

ez bar curls
12 x 45
10 x 75
8 x 85
8 x 85
8 x 75

hammer curls
8 x 50s
8 x 55s
8 x 55s

cable curls
4 x 10

db curls
3 x 8 x 40

weight
177.2

notes
supposed to be deload week.. knew I wasn't going heavy but I haven't olympic lifted in a long time so I gave it a whirl.
 
Dustin07 said:
snatch
5 x 65
5 x 95
5 x 115
3 x 135
1 x 145
1 x 155
2 x 165
1 x 170
1 x 175

Cleans
5 x 175
1 x 185
1 x 195
1 x 200

squats
3 x 10 x 135

ez bar curls
12 x 45
10 x 75
8 x 85
8 x 85
8 x 75

hammer curls
8 x 50s
8 x 55s
8 x 55s

cable curls
4 x 10

db curls
3 x 8 x 40

weight
177.2

notes
supposed to be deload week.. knew I wasn't going heavy but I haven't olympic lifted in a long time so I gave it a whirl.
Click to expand...

That doesn’t look like my deload, that’s for sure! Nice work.
 
Once I got going on snatch I wanted to see if I could hit bodyweight... I'm going to count it. but previous PR's were 205 on snatch and 260 or 270 for a full squat clean. Neither of those things are even in the realm of possibility today lol.
 
Dustin07 said:
Once I got going on snatch I wanted to see if I could hit bodyweight... I'm going to count it. but previous PR's were 205 on snatch and 260 or 270 for a full squat clean. Neither of those things are even in the realm of possibility today lol.
Click to expand...

Dude, I weighed in this morning at 176.4. But a good 5 lbs is the water from creatine. We’re almost the same now.
 
press
5 x 65
5 x 95
5 x 115
3 x 135
1 x 145
1 x 155
1 x 165
1 x 175
1 x 180
1 x 185 (barely. probably not a legal rep)

push press
3 x 5 x 195

bbb
5 x 10 x 95

dips
3 x 10 at bodyweight

super set with power snatch
3 x 10 x 95lbs

lateral shoulder raises
10 x 25
10 x 30
12 x 35

db tri extensions
3 x 10 x 25s

weight
176 on the button

notes
not a deload by a long shot but I only have one more full week till vacation so I'm trying to really empty the gas tank.
 
Dustin07 said:
press
5 x 65
5 x 95
5 x 115
3 x 135
1 x 145
1 x 155
1 x 165
1 x 175
1 x 180
1 x 185 (barely. probably not a legal rep)

push press
3 x 5 x 195

bbb
5 x 10 x 95

dips
3 x 10 at bodyweight

super set with power snatch
3 x 10 x 95lbs

lateral shoulder raises
10 x 25
10 x 30
12 x 35

db tri extensions
3 x 10 x 25s

weight
176 on the button

notes
not a deload by a long shot but I only have one more full week till vacation so I'm trying to really empty the gas tank.
Click to expand...

Dustin, why don’t you just deload the week of your vacation and call this what it is — NOT a deload by a long shot, lol.

Certainly you could have hit 185 if not 190 on OHP without all those intervening singles!

You need TGR to hook you up with a travel kit!
 
ha yeah that's basically my plan at this point. I didn't want to deload, then start week 1 of a new cycle before taking 8 days off so I figure just go for it. however on my most recent squats and bench I do feel like I can tell I'm testing fate as numbers are struggling but that could also be related to the caloric deficit....
 
many my body is wrecked today lol. deload is definitely due. I'm glad today is a rest day.
In other news, Redcon1 gave me a promo code for 40% off so I'm on a bit of a splurge this week with supplements and new gym shirts. I have been destroying my gym shirts lately and these fit awesome so I'm stoked to only be paying $13ea lolol. my brother and buddy are loading up as well. Because of Hyde's comments in the other thread I'm doubling down on my carnatine for a few months to see what happens. I just wish they weren't out of stock on the Silencer cause it's a stim free fat burner and this week I'm not having my morning coffee with my wife since the fat burner I'm trying has a pretty strong stim in it.
 
I'm trashed. too many weeks of consistent deficit. I may take a second rest day tomorrow and save deads and bench for friday/saturday.

Looking at my weight fluctuate and looking at my cals; my calories never really increased much in the last couple weeks. although I can see where meals that included alcohol or salt caused a spike on the scale for a few days.
 
Dustin07 said:
I'm trashed. too many weeks of consistent deficit. I may take a second rest day tomorrow and save deads and bench for friday/saturday.

Looking at my weight fluctuate and looking at my cals; my calories never really increased much in the last couple weeks. although I can see where meals that included alcohol or salt caused a spike on the scale for a few days.
Click to expand...

Think big picture, buddy. It’s a minor setback. It’ll be alright.

You were due for a deload and your body is speaking to you. Listen.
 
174.6lbs today after taking a few days off. I did not skimp on food, even had beer and bourbon this weekend. opted for sushi and sandwiches a couple times this weekend too for the extra carbs 😂

I think this is sorta my ideal weight if I can reverse diet and sorta maintain I'd be happy. should be back at it tonight. feeling MUCH better after a few days rest.
 
Dustin07 said:
174.6lbs today after taking a few days off. I did not skimp on food, even had beer and bourbon this weekend. opted for sushi and sandwiches a couple times this weekend too for the extra carbs

I think this is sorta my ideal weight if I can reverse diet and sorta maintain I'd be happy. should be back at it tonight. feeling MUCH better after a few days rest.
Click to expand...

Good news, dude. Happy to hear this for you. And glad you hit your target weight!

I’m at 180 lbs now and feel like I need to lose 5 lbs, lol. Even my newer gear is getting tight now! But I’m gonna go with it for now and see what kind of strength boost I’m getting. I’m sure 5 lbs of it is creatine.

Look forward to hearing about the next workout. You decide on what you’re doing in terms of deloading?
 
jinxie said:
Look forward to hearing about the next workout. You decide on what you’re doing in terms of deloading?
Click to expand...
I want to use your idea that you messaged me. I have a weird 2 week span right now... this week of gym access, then next week of none. I think instead of jumping under heavy squats today hoping for the best I'll deload all week but with barbell practice so I can also fit in my conditioning work and just 'maintain'

then when I get back, run the next cycle 531 style but on week 3 go for a 1rm on all four lifts I think so I can recalculate and start a new cycle from fresh.

I think my weight is so low that even after vacation I should be 180 or less lbs which is my target. I'll probably reverse diet on the next cycle and see if I can stay this lean while adding some good mass.
 
I mean I could amrap out squats tonight and hope for the best but I think the results will be disappointing and I'll just hammer my CNS further. I feel good, but I should rebuild the solid CNS foundation for a good future cycle of 531
 
Sounds like a good plan given your circumstances!
 
Deload:

Squats
Bar x 10
65 x 5
95 x 5
135 x 3 x 5

Walking lunges
3 x 20

Pullups
3 x 10

DB curls
3 x 10

Hammer curls
3 x 10 (light weight)

Reverse hypers
3 x 10 at 45lbs

Conditioning:

Rowing machine cause I forgot my running shoes and I'm stuck in lifters lol
 
Dustin07 said:
Deload:

Squats
Bar x 10
65 x 5
95 x 5
135 x 3 x 5

Walking lunges
3 x 20

Pullups
3 x 10

DB curls
3 x 10

Hammer curls
3 x 10 (light weight)

Reverse hypers
3 x 10 at 45lbs

Conditioning:

Rowing machine cause I forgot my running shoes and I'm stuck in lifters lol
Click to expand...

Nice deload, boss!
 
jinxie said:
Nice deload, boss!
Click to expand...

I think we've had so much discussion on it lately I just sorta had a better game plan approach for once lol. I figured get a hand full squat movements in, very very light, and go very slow as an opportunity to practice form. I will admit I haven't done reverse hypers in ages so even at light weight my glutes and hammies feel it a tiny bit today lol
 
Dustin07 said:
I think we've had so much discussion on it lately I just sorta had a better game plan approach for once lol. I figured get a hand full squat movements in, very very light, and go very slow as an opportunity to practice form. I will admit I haven't done reverse hypers in ages so even at light weight my glutes and hammies feel it a tiny bit today lol
Click to expand...

Sure your pals will enjoy your tight glutes. .

What’s the weight? I’m chasing you down now. I’m at 179 lbs. Not going to diet per se, but am going to stop intentionally overeating.
 
174.2lbs today lol.
Abs are starting to pop without needing to flex. Would love to be this lean when I get back from vacation to start a reverse diet and strength cycle but doesn't seem likely
 
Dustin07 said:
174.2lbs today lol.
Abs are starting to pop without needing to flex. Would love to be this lean when I get back from vacation to start a reverse diet and strength cycle but doesn't seem likely
Click to expand...

Dude, enjoy your trip without a thought of your weight. The diet and scale will be waiting for you. Nice work on accomplishing your goal for a 16 lbs drop! I’m sure you’re looking jacked AF.
 
haha thanks man. we have a few hikes planned, and we are taking the paddleboards so we will get some exercise in along the way for sure. my wife has dropped I think 17lbs as well and since she is the food planner on this trip she has been researching creative ways to keep us stocked with healthy food that mostly fits our existing lifestyle. We will have a few splurges, and her bday is in the middle of the trip so I have a nice dinner planned for that but I'm sure the majority of our excess calories will be alcohol lol
 
Dustin07 said:
haha thanks man. we have a few hikes planned, and we are taking the paddleboards so we will get some exercise in along the way for sure. my wife has dropped I think 17lbs as well and since she is the food planner on this trip she has been researching creative ways to keep us stocked with healthy food that mostly fits our existing lifestyle. We will have a few splurges, and her bday is in the middle of the trip so I have a nice dinner planned for that but I'm sure the majority of our excess calories will be alcohol lol
Click to expand...

That sounds like a great plan. I mostly use crystal light, diet soda, super low cal fruit with Splenda and then mix with bourbon or vodka. I limit beer and wine to just a couple here and there.
 
jinxie said:
That sounds like a great plan. I mostly use crystal light, diet soda, super low cal fruit with Splenda and then mix with bourbon or vodka. I limit beer and wine to just a couple here and there.
Click to expand...
😂😂 birds of a feather, I'm surprised we aren't related. Last night I stocked the boat with two more bottles of vodka and bourbon. I do have tequila we have been saving for a special purpose that we bought down in mexico. My wife keeps it stocked with sparkling waters, limes, and lemons so we can make vodka + sodas. we've also learned you can spike whiteclaws with a shot of vodka for an extra kick and lower cals ;) haha

I'm with you on the beer. I do love the taste of a cold IPA but beer beats me up calorie wise
 
Deloadish!

Press
Bar x 15
65 x 5
95 x 5
115 x 5
135 x 3 x 5

Snatch grip barbell row
115 x 3 x 5

Dips
Bodyweight 3x10

Lateral shoulder raises
3 x 15

Forward raises
3 x 15

Tri cable extensions
3 x 10

LISS conditioning
20 min treadmill.

Weight
174.4
 
Last edited:
Liar liar pants on fire!
 
jinxie said:
Nice session. Good restraint here, lol.
Click to expand...
The upside is.. I barely broke a sweat, got in legit practice on form and it left me hungry... I mean hungry for lifting not food lol.

Actually, I'm gonna have to work on that probably. Appetite has been low and as a former fat kid that's weird.
 
Dustin07 said:
The upside is.. I barely broke a sweat, got in legit practice on form and it left me hungry... I mean hungry for lifting not food lol.

Actually, I'm gonna have to work on that probably. Appetite has been low and as a former fat kid that's weird.
Click to expand...

Appetite has been low while you’ve been cutting. I get into that zone too when dieting. I’m sure it will sort itself out when you resume normal consumption. In other words, you’ll be a fatty again by the time you return from this upcoming vacation.
 
haha I don't know what to expect. woke up at 173.6 today. down from 190 when I started this cut. I am definitely excited for the next cycle.
 
Dustin07 said:
haha I don't know what to expect. woke up at 173.6 today. down from 190 when I started this cut. I am definitely excited for the next cycle.
Click to expand...

That’s fantastic! Super impressive given that you continued your regular regimen and even got stronger, I believe.

Now I’m chasing you, after overdoing it food wise during deload week by cooking things and stocking kitchen with stuff I can’t resist. . 177.2 this morning —>175 within a week. Then we can refocus on the iron rather than our shapely figures!
 
Last night allowed myself to indulge some in not one, but two amazing homemade turkey sandwiches at moms dinner lol. My stomach is so freaking small and shrunk now that I was, well lets just say overfull. I needed the carbs though and even those plus a drink only put me at about 100 cals over target 😂

two more days of light lifting before vacation. woke up at 176lbs today. really pumped to start a new cycle on 8/16
 
Deload!

Deads
10 x 135
5 x 185
3 x 5 x 225

Barbell curls
5 sets

RDLs
3 x 10 x 135

Snatch grip barbell rows
3 x 10 x 95

Ab rollouts
3 x 10

DB curls
5 sets
Top set 8 x 50s

Russian twists with plate
30 x 25lb
20 x 45lb
40 x 25lb

Conditioning
20minutes LISS treadmill
 
weight
176.4 this morning so I am edging up a tiny bit all week but it's probably all good cause I think I'm still leaning a bit.
 
Dustin07 said:
Deload!

Deads
10 x 135
5 x 185
3 x 5 x 225

Barbell curls
5 sets

RDLs
3 x 10 x 135

Snatch grip barbell rows
3 x 10 x 95

Ab rollouts
3 x 10

DB curls
5 sets
Top set 8 x 50s

Russian twists with plate
30 x 25lb
20 x 45lb
40 x 25lb

Conditioning
20minutes LISS treadmill
Click to expand...

Nice deload session.
 
Dustin07 said:
weight
176.4 this morning so I am edging up a tiny bit all week but it's probably all good cause I think I'm still leaning a bit.
Click to expand...

Will you watch diet during your vacation, or just throw caution to the wind?
 
jinxie said:
Nice deload session.
Click to expand...

Thanks man, I never ever ever do ab work so I figured this was the time to throw some in.

jinxie said:
Will you watch diet during your vacation, or just throw caution to the wind?
Click to expand...

Wife and I have talked about that a lot. shes down like 17lbs I'm down around 14. She has spent the last week planning food and recipes that will keep us pretty dialed. I don't think we will take the food scale, but we might. She already bought a mini rice cooker and packed a lot of our normal food for the trip. We stocked up on bottled waters and sparkling sodas, as well as vodka as the treat vs beers etc. I'm betting we are about 75% consistent, I expect I'll come home around 3-5lbs heavier on the scale but 90% water weight that I shed off in the first week or so.
 
My last two bench sessions I was falling backwards. After a week off (well about 5 days no lifting then this week deloading) today is the best bench day I've had in a while.

Went from 215 x 5 on my last good session and a couple 235 x 1s to an easy 225 x 5 today.
 
Dustin07 said:
My last two bench sessions I was falling backwards. After a week off (well about 5 days no lifting then this week deloading) today is the best bench day I've had in a while.

Went from 215 x 5 on my last good session and a couple 235 x 1s to an easy 225 x 5 today.
Click to expand...

Nice work. Moving towards 275!
 
Bench
95 x 10
135 x 5
185 x 5
205 x 3
225 x 5
240 x 1
250 x 1

Dips
BW x 15
+25 x 10
+50 x 10
+75 x 10
+25 x 15

DB bench
50 x 10
60 x 10
60 x 10

Machine shoulder press
3 x 10-15

Cable tri push downs
3 x 15

Machine flies
3 x 12

Machine curls
3 x 10

(Loved this machine, going to be using it more)

Conditioning
10 min incline LISS

Time for vacation!
 
Already commented on the benching. That’s some impressive dipping too!
 
Hope you had a great trip!

Things fell to **** for me while my brother from another mother was away!
 
jinxie said:
Hope you had a great trip!

Things fell to **** for me while my brother from another mother was away!
Click to expand...

Just got back, first day in front of a keyboard since 8/6 lol. we covered 250 miles by boat at an average speed of about 7 knots. had two very windy days which were a little scary when approaching docks surrounded by million dollar yachts. One turbulent day in the straights working through some decent swells and confused seas, but honestly 99% of the trip was a dream. I DID not want to come home! Weighed in at 179 this morning, so only up 2lbs from the day I left and I bet I drop at least a pound or two in water weight early this week! Headed to your thread now to see whats up...
 
jinxie said:
Will you watch diet during your vacation, or just throw caution to the wind?
Click to expand...

we were very very good, with the exception of more alcohol consumption than usual. I had probably 3 beers the whole trip, but a fair amount of bourbon. We had fish and chips twice over 8 days (lol) but generally speaking we cooked most of our own meals and they were super clean. Pork Tenderloin, steak sirloins, chicken all with veggies, we even brought a rice cooker. had some variation of clean eggs every morning and my wife made lettuce chicken wraps and steak wraps at times for lunch while were cruising. She's more of a low carb person than me and I could tell that we were eating WAY too clean for how much bourbon I had been drinking and my stomach needed carbs to absorb acid. so I did try to pound through any extra bread type product I could at times.
 
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