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To Infinity.... and Beyond!

Dustin07 said:
@Hyde @MrKleen73 how does this compare to a 48hr fast for you guys?
last week avg weight 197
monday morning weight 199.6
tuesday night at fast break 190.6
Weds morning weight 192

net loss I assume is UP TO 5lbs, but that's clearly an insane amount to lose in 2lbs so that can't be right. I would think maybe 1.5lbs if my metabolic baseline is around 2500-2700 calories.

broke fast with huge dinner my wife made. a roast, potatoes, crab salad (wow) and some smoked salmon dip she made. I would have EASILY fasted through another 24-36hrs, this fast was crazy easy, but as you can see my wife had blessed me with an awesome homecoming dinner when I got back from AZ so I was more than happy to break a fast for that. She even poured me a glass of bourbon the second I walked in the door!




so the only time I've been to philly was a year ago last feb on a loong lay over. it's a whole story but...
I did tell my wife there's no way in hell I'm going to philly and not getting a cheeseteak, so I did lol. that said I haven't been to either of those places YET. #bucketlist

I really want to do a new england lobster road trip some day too.
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Wow, a 9.6lb loss eh? You must have been storing a lot of glycogen and water. I would say the weights vary depending on those things pre-fast. Also like we have mentioned salt intake during fast, studies show that salt helps you preserve more water than carbs do. I just happened to hear this yesterday in the Renaissance Periodization Diet 2.0 book I am listening too right now. I knew it was an important factor but didn't realize how much of an effect it had compared to carbs until they went into it a little bit.

My last 2 fasts where I am supplementing 4g of iodized salt a day my weight has not changed anywhere near as much.
 
Yeah if I don’t supplement I feel like trash, but 2 separate servings of Keto lytes / Rehydralate over the day keeps my energy and weight up much better. Otherwise you’ll easily swing 5lbs minimum, and that is bad for your kidneys and heart to get so dehydrated, nevermind energy.

You probably lost a couple real lbs, and the rest was water. But think about it - if you lost one lb of bodyfat, that’s huge. Most people can’t do that in a week. If you don’t eat in a surplus the rest of the week, you can drop fat efficiently while sparing the most muscle.
 
Deload-ish...

squats
10 x 135
5 x 185, 205 , 225, 265
1 x 300, 315

biceps
incline seated db curls
4 sets

ez bar curls
4 sets

db curls (super set hammer curls)
6 sets

notes
weight 192.6
Planned on like a 5x5 at 225 but lifted with my buddy so ended up going a bit harder. tomorrow I'll hit OHP and bench at practice weights, then next week kick off my normal 4 day split hardcore again.

Friday plan to fast till dinner and have a game of golf planned. Weekend will be low key normal eating though, gonna BBQ or smoke up some lamb I think.


MrKleen73 said:
ou must have been storing a lot of glycogen and water. I would say the weights vary depending on those things pre-fast. Also like we have mentioned salt intake during fast, studies show that salt helps you preserve more water than carbs do.
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Hyde said:
Yeah if I don’t supplement I feel like trash, but 2 separate servings of Keto lytes / Rehydralate over the day keeps my energy and weight up much better. Otherwise you’ll easily swing 5lbs minimum, and that is bad for your kidneys and heart to get so dehydrated, nevermind energy.

You probably lost a couple real lbs, and the rest was water. But think about it - if you lost one lb of bodyfat, that’s huge. Most people can’t do that in a week. If you don’t eat in a surplus the rest of the week, you can drop fat efficiently while sparing the most muscle.
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totally agree, I know it was a ton of water even though I didn't "feel" like I was holding a lot. I drank a ton but without the sodium, I was probably just flushing additional sodium out of my system. Next time I'll make a bigger push to include more sodium in my drinks all day to hopefully maintain a little more balance.

I still want to go for a 72hr+ fast, I don't think it would be an issue for me as long as I can make it work with home life...
 
Crazy keeps things interesting !!
 
It is fun when you have a buddy who pushes you. Hard not to increase the intensity in that situation.
 
Segansational said:
LOL casually hitting 315 for a deload, you crazy man. I like you, but you're crazy!
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lol yeah not my best deload, but I did limit myself severely, I didn't do a drop set like I normally do. no front squat volume, RDL's, or good mornings. just a little squat practice and then hammered biceps.

MrKleen73 said:
It is fun when you have a buddy who pushes you. Hard not to increase the intensity in that situation.
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big time! I really need him to be there when I'm cycling up close to a 1rm PR on squats, that would likely help get me over the barrier !
 
I used to work at a factory, and I had a key to the local hardcore gym, because the owner was to lazy to open it up for us at 7am. We would get off night shift and go lift like a bunch of crazy people, Some of the best workout of my life. It's been 40 years and I am still friends with a lot of those guys!!
 
OHP
10 x 95
5 x 115, 135, 145

Bench
10 x 95, 135
3 x 185, 225
3 x 3 x 245
3 x 10 x 185

DB bench
3 x 10 x 70s

Flies
3 x 10

Tricep rope push downs
3 x 15



Notes
Meh, screw the deload
Great arm pump lol
 
Had to go in and do work eh?
 
MrKleen73 said:
Had to go in and do work eh?
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LOL yeah, and that was in an abbreviated session, only had like 1 hr or slightly less to pound all that out. Had every intention of stopping at like 165-185lbs and doing some banded work but the warm ups felt like they were flying and I was craving a chest pump 😅
 
Sometimes it just feels RIGHT !!
 
Dustin07 said:
LOL yeah, and that was in an abbreviated session, only had like 1 hr or slightly less to pound all that out. Had every intention of stopping at like 165-185lbs and doing some banded work but the warm ups felt like they were flying and I was craving a chest pump 😅
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While I do admit this is fun, it is i am sure less productive than taking the full deload, allowing full recovery and a renewed vigor. Coming back with the ability to push harder, longer, and further into a hypertrophy or strength block. More for strength focus than hypertrophy though.
 
MrKleen73 said:
While I do admit this is fun, it is i am sure less productive than taking the full deload, allowing full recovery and a renewed vigor. Coming back with the ability to push harder, longer, and further into a hypertrophy or strength block. More for strength focus than hypertrophy though.
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Yeah I'm curious to see what the results are next week. In some ways this is sorta a typical deload for me. I only touched the barbell twice in 8 days. The squat session was mild with biceps a bigger focus (which feels awesome today) and the bench was... Well deload was sorta skipped, I just took 7 days off from it... So...


I'm also really curious to see what happens in May when I buckle down for a cut because I was adding up my calories last night and I'm pretty sure I landed around 3800.

I'm starting to also think my baseline which was as low as 1700 or less last fall, could be over 2700 now.

I want to apply ADF I think in May so I'm gonna have a hard time picking a caloric intake for feeding days.

I think one month of ADF could be a substantial challenge but I don't seem to have too many social things that will stand in the way, fingers crossed, lol.
 
If you want a serious cut then maintenance or maybe 300 cals over EOD will do you pretty good with your goals I would think anyway. You could even start with 500 or so more and then you have more calories to drop if you felt like speeding up the process.
 
Dustin07 said:
Yeah I'm curious to see what the results are next week. In some ways this is sorta a typical deload for me. I only touched the barbell twice in 8 days. The squat session was mild with biceps a bigger focus (which feels awesome today) and the bench was... Well deload was sorta skipped, I just took 7 days off from it... So...


I'm also really curious to see what happens in May when I buckle down for a cut because I was adding up my calories last night and I'm pretty sure I landed around 3800.

I'm starting to also think my baseline which was as low as 1700 or less last fall, could be over 2700 now.

I want to apply ADF I think in May so I'm gonna have a hard time picking a caloric intake for feeding days.

I think one month of ADF could be a substantial challenge but I don't seem to have too many social things that will stand in the way, fingers crossed, lol.
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Wut is adf
 
Yeah @MrKleen73 introduced me to the idea. You eat basically, 12hr window, fast 36, then repeat.

So if I did it I'd change my lifting from 2 on 1 off to lifting every other day.

Lift mon Weds Fri sun for instance. Fast Tues, Thurs, sat Mon.

I can tell you a full 48 hr fast Sunday through Tuesday had absolutely zero negative effects on me...my mind is blown.
 
Dustin07 said:
Golfing with a customer today, gave myself a few squirts of the UH for fun ;) lol
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Time to dominate! What is your best score?
 
I have never golfed
 
MrKleen73 said:
Time to dominate! What is your best score?
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77 in 2020 when I was getting a lot more practice in. Had a hole in one that game too! Did not do that today but did have one of my best games in a while! It's been so cold out here and today is sunny and 56f+ which means we can take off the coats and sweatshirts .

These days I average around 88 and a good game is like 83 ish?Invalid Link Removed
 
Dustin07 said:
You should! My game changed drastically when I got a coach for like 5-10 sessions and really started "training". I love golf because as a guy who played baseball, football, wrestled, races BMX etc.... Golf I'll be able to play forever
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I don’t know what my score has ever been but I know I can down way to much cold beer 🤣
 
Screw off day at the gym with my boy

Went in to just do back work and biceps while he benched. Usually I'll bb row his barbell in between sets as he works up his bench but ego and good times got the best of me so I jumped in and benched 225 x 7 cold lol. Easily had my ten in me again, it felt great.

Then he switched to legs. Had him leg pressing 360 (he's 13). Once he dropped down I said ok so 20 at 180.

No I'll do ten, he says lol

I said if you do 20 I'll do 20...

So he does... Then I do 25.. then he jumps in and does 26. Then we go up to 270, 369, 410, trading sets and competing lol

Not great in terms of my training protocol but I loved pulling the alpha competitor out of him and another leg session is never a bad thing


I took a video of his leg press for him so he could see his leg muscles contracting. It blew his mind and lit a new fire, now he gets it.
 
Sounds like a great time, training with your son and having fun at the same time, these are times he will remember forever !!
 
Warm up
DB curls, hammer curls, RDLs

Leg press
10 x +90, +180, +270, +360
3 x 5 x +410
5 x 450
15 x 360
20 x 270
30 x 180
40 x +90

Leg ext
5 x 10

Leg curls
3 x 20

Adductor machine (yuck)
2 x 30

Hip abduction machine
2 x 30


Notes
Couldn't get in squat rack today. Can't even be angry cause the guys that had them first were definitely lifting, sharing racks, being efficient so I made do with what I had for today. Goal was leg annihilation. Took a few reps but I got there or close.
 
Dustin07 said:
77 in 2020 when I was getting a lot more practice in. Had a hole in one that game too! Did not do that today but did have one of my best games in a while! It's been so cold out here and today is sunny and 56f+ which means we can take off the coats and sweatshirts .

These days I average around 88 and a good game is like 83 ish?Invalid Link Removed
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Wow 77 is very impressive, 88 ain't doing bad either.
Dustin07 said:
You should! My game changed drastically when I got a coach for like 5-10 sessions and really started "training". I love golf because as a guy who played baseball, football, wrestled, races BMX etc.... Golf I'll be able to play forever
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I am thinking about getting back to golf, just an expensive hobby. I took like 5-10 sessions with a pro with my Dad way back when his health was good enought to play but he is the only person I have ever really played with. I went from like 110 to a 94 just with those sessions but Dad's health took a turn and we just never were able to go back. It is one thing I would like to pick back up since like you said it is something you can do into older ages.

Dustin07 said:
Screw off day at the gym with my boy

Went in to just do back work and biceps while he benched. Usually I'll bb row his barbell in between sets as he works up his bench but ego and good times got the best of me so I jumped in and benched 225 x 7 cold lol. Easily had my ten in me again, it felt great.

Then he switched to legs. Had him leg pressing 360 (he's 13). Once he dropped down I said ok so 20 at 180.

No I'll do ten, he says lol

I said if you do 20 I'll do 20...

So he does... Then I do 25.. then he jumps in and does 26. Then we go up to 270, 369, 410, trading sets and competing lol

Not great in terms of my training protocol but I loved pulling the alpha competitor out of him and another leg session is never a bad thing


I took a video of his leg press for him so he could see his leg muscles contracting. It blew his mind and lit a new fire, now he gets it.
Click to expand...
Oh yeah this sounds like a great and fun session for you all.
 
MrKleen73 said:
I am thinking about getting back to golf, just an expensive hobby. I took like 5-10 sessions with a pro with my Dad way back when his health was good enought to play but he is the only person I have ever really played with. I went from like 110 to a 94 just with those sessions but Dad's health took a turn and we just never were able to go back. It is one thing I would like to pick back up since like you said it is something you can do into older ages.
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I got to play Invalid Link Removed many years ago when I was first learning golf, I bet I had a 120+ lol. I find if I play once a week I can break 90, but I have to swing the sticks basically every single day to break 80, it's super hard to fit that in with training these days, plus weekends are like "rare" opportunities for my wife and I to actually see each other so I almost never get out on a Saturday for a game... I'm hoping to maybe use my fasting days as days to hit the driving range...

My dad is in his 60s and we pretty much play every Friday during the better weather months, but we always have very early tee times and I can tell you that half the guys we see out there first thing in the morning have been retired for more than 10 years lol. Definitely a lot of golfers in their 70s and beyond!
 
Yeah, doing on a fasted day could be good but you will want to really make sure your salt intake is on point. Maybe take a few individual salt packets like i have been using or a salt tab or something. It will be easy to get dehydrated especially as it warms up. If you can add walking the course to that instead of using a cart you will really be putting a dent in those calories!
 
Warm up
Bb curls, rows, snatch

Bench
15 x 95
5 x 135
2 x 175, 195, 225
3 x 5 x 245

CGBP
10 x 175, 185, 195
12 x 135

Tricep rope push downs
3 x 20

Tri pull downs
3 x 10

Last week was 3x3x 245 so pretty happy with this! Definitely had 6+ in the tank on those sets
 
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MrKleen73 said:
Also, I have been talking to @Dustin07 about setting up an accountability thread for those of us trying to lean up for the summer. We would all start it with a progress picture and a post regarding the goals, and state if we are doing 4-12 weeks, I am thinking 8 weeks for myself. If we start this it will kick off May 1st with our progress pictures, but I will put up the thread before hand so we can get people in. Then we can all kind of go in and support each other, hold each other accountable for taking our pics, compliment one another on progress and even talk some trash on who is going to come out the best on the other end. We could also make it just 8 weeks and treat it like a transformation competition if we wanted. I have always found i make the best progress in situations like these and normally anyone who joins in does really well too!
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@Segansational @akboom87 @GreenMachineX

My initial game plan is probably the Month of May (so 4 1/2 weeks?). I'm weighing in at 195/196 right now so I think I'd like to see if

a. I can get to 189 without losing current strength numbers
b. what that looks like now after 8 months of reverse dieting "bulking".
 
Dustin07 said:
Warm up
Bb curls, rows, snatch

Bench
15 x 95
5 x 135
2 x 175, 295, 225
3 x 5 x 245

CGBP
10 x 175, 185, 195
12 x 135

Tricep rope push downs
3 x 20

Tri pull downs
3 x 10

Last week was 3x3x 245 so pretty happy with this! Definitely had 6+ in the tank on those sets
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Wow, the bench is really getting to there!

Did you mean you had 6+ in the tank on sets of 5 or sets of 3 last time?
 
GreenMachineX said:
Wow, the bench is really getting to there!

Did you mean you had 6+ in the tank on sets of 5 or sets of 3 last time?
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Don't jinx it! 😅😅
last time IIRC the 245 x 3 x 3 definitely seemed hard and appropriate but it might have been a bit of an off day, IDK.
Today, I definitely had an extra rep in the tank on each set. My goal was 3 x 4 (adding one rep to each set from last week) so when I hit 5 easily I was pretty dang happy.

my buddy almost tried to egg me on into going much heavier for a PR and I was getting ready to sack tap him. lol

I need to really organize my thoughts and figure out where to go from here. linear effort of course would be next week hit 250 for 5s so IDK... based upon what has worked the last 8 months I might be just as well off ramping up as heavy as I can for 2 weeks, shoot for PR after that, then deload again. run shorter but harder cycles...
 
akboom87 said:
Dude I like this idea!!
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@akboom87 So, does that mean you are in?
Dustin07 said:
Don't jinx it! 😅😅
last time IIRC the 245 x 3 x 3 definitely seemed hard and appropriate but it might have been a bit of an off day, IDK.
Today, I definitely had an extra rep in the tank on each set. My goal was 3 x 4 (adding one rep to each set from last week) so when I hit 5 easily I was pretty dang happy.

my buddy almost tried to egg me on into going much heavier for a PR and I was getting ready to sack tap him. lol

I need to really organize my thoughts and figure out where to go from here. linear effort of course would be next week hit 250 for 5s so IDK... based upon what has worked the last 8 months I might be just as well off ramping up as heavy as I can for 2 weeks, shoot for PR after that, then deload again. run shorter but harder cycles...
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I think you were more fresh from the bit of down time you had more than likely. While you may have pushed chest a little hard last week you slowed everything else down for deload so you definitely had less systemic fatigue.
 
MrKleen73 said:
@akboom87 So, does that mean you are in?

I think you were more fresh from the bit of down time you had more than likely. While you may have pushed chest a little hard last week you slowed everything else down for deload so you definitely had less systemic fatigue.
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Yes I’m in! I just caught up on your log this afternoon and replied in there with I’m in too lol.
 
akboom87 said:
Yes I’m in! I just caught up on your log this afternoon and replied in there with I’m in too lol.
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Good stuff! We have a trio so far. We shall see who else wants in. I will open it up to people outside our group next week more than likely because the more the merrier!
 
Dustin07 said:
@Segansational @akboom87 @GreenMachineX

My initial game plan is probably the Month of May (so 4 1/2 weeks?). I'm weighing in at 195/196 right now so I think I'd like to see if

a. I can get to 189 without losing current strength numbers
b. what that looks like now after 8 months of reverse dieting "bulking".
Click to expand...
Nah man, I'm on the gain train probably through end of summer. Hoping to then cut down for a winter show before end of year, so gotta maximize growth where I can get it. But I'll follow along for sure!
 
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