To Infinity.... and Beyond!

Dustin07 said:
Warm up
Bb curls, shrugs, rows, RDLs

Deads
10 x 135
5 x 325, 275, 315, 365, 405
1 x 425

RDL
10 x 315

+ Redband
2 x 8 x 275
(Scorchy!)

Bb rows
3 x 10 x 135

EMOTM Ez bar curls
10 x 10 x 70lbs
+ 20 bonus reps at 50lbs

Leg ext
5 x 10-15

Star Trac unilateral rows
3 sets

Lat pull downs
3 x light sets

Notes
Since bringing uh back noticed nipple itch and a little misshape again on the right one. Woke up today after 5 days of no UH feeling best I have so unfortunately I'm not confident in that product for me.

Only hitting preWO stim and Steve's Anabolic XT today for supps and it felt like a great workout IMO


Definitely feeling additional quad recruitment in the deads since I started making quad work a priority! Weird! Lol


Squat belt back comfortable to a loose 2nd hole

Weight at 196, so down 4lbs this week overall.

Strength seems equal to or better than the week prior.

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I might max of DL tomorrow...got 405 a couple months ago. I'll go for 425 this time I think. 475 is what you got recently?
 
GreenMachineX said:
I might max of DL tomorrow...got 405 a couple months ago. I'll go for 425 this time I think. 475 is what you got recently?
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465 I think is my legit PR so far. I did make a 475 attempt and got it about 6-8" off the ground but I could tell my form was going to **** so I let it go....
 
Nice work!! Seems that you are sensitive to UH. When are you going to run lean edge and what kind of dosage are you thinking of running?
 
Hyde said:
If you aren’t consuming about 1g sodium periWO, you are leaving performance/recovery on the table.

A 2% dehydration in an athlete can reduce power output up to 15%. Water cannot be held without significant sodium or at least carbohydrates, ideally both. People on keto plans who are small even need 5-6g salt per day to stay optimally hydrated. So a more muscular individual using carbs should still shoot for this range, and it can scale with size. You still want your 5 grams of potassium daily, but large amounts of sodium are proven to be healthy & helpful for individuals who do not suffer from hyper-retention & significantly increased blood pressure from sodium consumption. They’re out there, but you’re not them! Use lots of salt!
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I just been researching this salt preworkout thing and wondering if it's playing a role in my sleep and other issues. Should I start by just mixing 500mg sodium in a glass of water 30 minutes before my workout?
 
I just realized I photobombed my picture above in my green shirt lol

akboom87 said:
Nice work!! Seems that you are sensitive to UH. When are you going to run lean edge and what kind of dosage are you thinking of running?
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Hmm, hadn't thought about the lean edge... I'll have to give that some thought!

dapack said:
Deads are going strong still. Going to add in banded RDL's too. They seem to hit my hams perfectly.
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oh man the banded work is just crazy. its such a different stimulus I really really enjoy it.

I have some crazy back doms today @MrKleen73 😅😅
 
GreenMachineX said:
You photobombed yourself? Lol
Definitely thought that was intentional, but thought it was bizarre way to take a selfie so off center and such lol
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haha I got into a routine of taking a picture of a couple of my setups so I remember what the hell I was doing.
probably will help me more with the block pulls since there are so many varying heights to do something like that. lately I've been using 2 purple plates (55lbers, which should be banned from any gym anyways IMO LOL) whereas in the past I did the pulls of the rack.
 
Dustin07 said:
I just realized I photobombed my picture above in my green shirt lol



Hmm, hadn't thought about the lean edge... I'll have to give that some thought!



oh man the banded work is just crazy. its such a different stimulus I really really enjoy it.

I have some crazy back doms today @MrKleen73 😅😅
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I meant to say EPI lean! I thought you said you had some of that on hand or ordered.
 
GreenMachineX said:
I just been researching this salt preworkout thing and wondering if it's playing a role in my sleep and other issues. Should I start by just mixing 500mg sodium in a glass of water 30 minutes before my workout?
Click to expand...

Yep. Don’t get married to the exact dosage or timing too; the important thing is you are well hydrated going into training. You could put coconut or soy aminos on your food if you eat rice or something prior to training too.

When my wife has a bigger day I’ll often remind her to eat a couple pickle spears before she leaves the house in the morning, or have a couple Thermotabs, because she doesn’t like to measuring salt or drink broth.

Dustin07 said:
lately I've been using 2 purple plates (55lbers, which should be banned from any gym anyways IMO LOL) whereas in the past I did the pulls of the rack.
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Bro I wish we had 55s; more dense the weights the closer your center of gravity and easier the lift will be due to less energy required to maintain stability (except deadlifting with a whippy bar, where the further out the weights are the easier it is to break the ground progressively).
 
Hyde said:
Yep. Don’t get married to the exact dosage or timing too; the important thing is you are well hydrated going into training. You could put coconut or soy aminos on your food if you eat rice or something prior to training too.

When my wife has a bigger day I’ll often remind her to eat a couple pickle spears before she leaves the house in the morning, or have a couple Thermotabs, because she doesn’t like to measuring salt or drink broth.



Bro I wish we had 55s; more dense the weights the closer your center of gravity and easier the lift will be due to less energy required to maintain stability (except deadlifting with a whippy bar, where the further out the weights are the easier it is to break the ground progressively).
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I'll try just adding an additional 250-500mg salt to my meals. Thanks. But coconut on my food sounds delicious...lol
 
GreenMachineX said:
I'll try just adding an additional 250-500mg salt to my meals. Thanks. But coconut on my food sounds delicious...lol
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You can get coconut or soy aminos and it’s just like soy sauce, but only ~500mg sodium per serving, so you can use it more liberally. A bit better for you.
 
Hyde said:
Bro I wish we had 55s; more dense the weights the closer your center of gravity and easier the lift will be due to less energy required to maintain stability (except deadlifting with a whippy bar, where the further out the weights are the easier it is to break the ground progressively).
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yeah I noticed that painful reality check after years of bumper plates only going BACK to an all steel plate gym and realizing that 405 packed in tight on steel plates felt a LOT heavier than 405 on wide bumpers stretched all the way down to the end of the sleeves LOL.

These 55s we have are essentially the same size as the 45s + a 10 so there isn't any real benefit to having them IMO just makes gym math weird 😅 but stacked two high creates a reasonable block pull.

I actually don't mind a block pull twice that high for the stimulation of just holding extremely heavy weight but this height is likely a good happy medium for me since it starts almost exactly where my most recently fail ended.
 
Weight was back down to 194.4 today which is fine
but woke up, looked in the mirror and pecs are full and properly rounded again with no weird nipple shape on my right side (tiny bit of itch last night).

it's honestly a little bit frustrating because as of yet, I can only associate this with dermacrine and UH. I realize UH shouldn't be a culprit but I haven't had dermacrine in like 6+ weeks and the itch / weird shape only came back when I reintroduced UH.

I'm looking forward to testing Steves oral Epi product since it doesn't have the androsterone in it that UH does.

I do realize that some say that UH should have zero effect one estrogen levels but right now, anecdotally, it's the only substance I can connect to the issue. the real bummer is that the mood improvement (not that I'm chronically negative or anything) was substantially on UH. I just felt high as a horny 16 yr old driving his first car on a sunny day every single day on UH.

I'll see what kinda kick I get from the oral version of just epi and if things go well who knows, maybe some day I'll try some micro dosing of UH for fun and see if that works better. I still have like 10-15 pumps of dermacrine, and probably 30+ pumps maybe 40, of UH left. I have about 3/4 bottle of sustain alpha as well but I'll hold off on further TD's for a little while since I think my skin needs time to recover from all of it.
 
OHP
10 x 95, 115, 135

Bench
10 x 135
1 x 175, 205, 225, 245, 265, 280
1 x 290 (PR)

SS
4 x 275
13 x 275

Incline
10 x 95
3 x 6 x 135

Ss with bb curls
4 x 12 x 70

Ez bar skull crushers
3 x 15
(Haven't done these in ages cause they used to really bother my elbow. Today they were pumpalicious)

TRI cable extensions
3x20

Weight 194.6
Just finished 36hr fast
PreWO was pump addict
Took anabolic XT this morning
With orchic extract and an inhibit E (just in case)

1cup jasmine rice + 7oz turkey for breakfast
1 rice cup prewo
 
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Dustin07 said:
OHP
10 x 95, 115, 135

Bench
10 x 135
1 x 175, 205, 225, 245, 265, 280
1 x 290 (PR)

SS
4 x 275
13 x 275

Incline
10 x 95
3 x 6 x 135

Ss with bb curls
4 x 12 x 70

Ez bar skull crushers
3 x 15
(Haven't done these in ages cause they used to really bother my elbow. Today they were pumpalicious)

TRI cable extensions
3x20

Weight 194.6
Just finished 36hr fast
PreWO was pump addict
Took anabolic XT this morning
With orchic extract and an inhibit E (just in case)

1cup jasmine rice + 7oz turkey for breakfast
1 rice cup prewo
Click to expand...
You eat just rice by itself preworkout?
 
GreenMachineX said:
You eat just rice by itself preworkout?
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Sorta. If I lift at lunch like I did today I have a full breakfast plus additional carbs.

I was doing those rice cups Hyde and I posted earlier + a banana, and even powdered peanut butter when I was "bulking".

Now I'm trying to figure out how many calories I "need" to maintain during this cut without blowing the fasting efforts
 
Congrats on the bench PR!
 
Dustin07 said:
mucho gracias amigo!
it was funny how anticlimactic it was to pull another 5lb PR knowing I'm still 10 off from the big 3-0-0
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Soon as you do 3 bills, you’ll just want 3 plates 🤣

Congratulations man! Putting in the work & making the progress to show it
 
dapack said:
Congrats on the PR!!!! Extra weight paid off.
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Thank you Sir!

Hyde said:
Soon as you do 3 bills, you’ll just want 3 plates 🤣

Congratulations man! Putting in the work & making the progress to show it
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I know, its weird. I really want 3 but in the back of my mind it's no longer that cool until I hit three plates 😅😅
When I do make my 300 attempt though I told my buddy I wanted him to figure out how to record it for me.
 
Recording is the easy part! Hitting the PR is the challenge! You will get it!
 
I probably underate yesterday. Being that yesterday was a feeding day;
woke up Tuesday morning at 194.6lbs. broke fast, ate all day, lifted well
woke up Weds morning at 192.6lbs and today is a fasting day.
so undoubtedly I'll be sub 190 tomorrow morning. the only thing that seems a little deflated today are arms but I'm not concerned.
I'll try to push my fastbreak tomorrow off a couple hours. maybe at 9am instead of my normal 6am since my understanding is that I'm really only just starting to gain the benefits of autophagy etc about 2 hours before I currently break my fast anyways.
If I hit my target of 189lbs ahead of schedule (real 189, not dehydrated 189) then I may cut this whole thing a LITTLE short, and switch to a 60hr fast for full health benefits and find my daily caloric baseline again.

MrKleen73 said:
Recording is the easy part! Hitting the PR is the challenge! You will get it!
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thanks bro! He has recorded deads and squats for me for form check but I sorta need him for bench spotting on a PR attempt LOL

thinking back since my last bench PR what I have done differently:

added a ton of high volume banded work
thrown in more tricep centric bodybuilder style work going for failure and pumps
haven't been doing dips, which I'm starting to think are more like a bodyweight decline press for me. I'm not convinced they've ever helped my bench tbh.

but all that tricep cable ext work to failure I've been doing is huge. this week I really felt my triceps doing more work than ever before in bench.
 
GreenMachineX said:
@Dustin07 how often are you hitting each muscle per week?
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Pre ADF:
Mon Squats + accessories
Tues Bench + accessories
Weds Rest + Family Dinner
Thurs Deads + accessories
Friday or Weekend OHP/Bench/Upper + bb style vanity accessories.

Current during ADF:

Day 1 = Squats + accessories
Day 2 = rest/fast
Day 3 = OHP/Bench + accessories
Day 4 = rest/fast
Day 5 = Deads + accessories
Day 6 = rest/fast
Day 7 = Upper
Day 8 = rest/fast
Day 9 = Squats + accessories, starting routine over again.

SOooooo to answer you more directly I'd say that works out to about 2x's per week.
Except biceps, i basically throw those in every workout lol
 
Good stuff!
 
Dustin07 said:
I probably underate yesterday. Being that yesterday was a feeding day;
woke up Tuesday morning at 194.6lbs. broke fast, ate all day, lifted well
woke up Weds morning at 192.6lbs and today is a fasting day.
so undoubtedly I'll be sub 190 tomorrow morning. the only thing that seems a little deflated today are arms but I'm not concerned.
I'll try to push my fastbreak tomorrow off a couple hours. maybe at 9am instead of my normal 6am since my understanding is that I'm really only just starting to gain the benefits of autophagy etc about 2 hours before I currently break my fast anyways.
If I hit my target of 189lbs ahead of schedule (real 189, not dehydrated 189) then I may cut this whole thing a LITTLE short, and switch to a 60hr fast for full health benefits and find my daily caloric baseline again.



thanks bro! He has recorded deads and squats for me for form check but I sorta need him for bench spotting on a PR attempt LOL

thinking back since my last bench PR what I have done differently:

added a ton of high volume banded work
thrown in more tricep centric bodybuilder style work going for failure and pumps
haven't been doing dips, which I'm starting to think are more like a bodyweight decline press for me. I'm not convinced they've ever helped my bench tbh.

but all that tricep cable ext work to failure I've been doing is huge. this week I really felt my triceps doing more work than ever before in bench.
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Already dropping lbs quick man that is sweet!!
 
squats
10 x 95, 135
2 x 185, 225, 255
4 x 285 ( @GreenMachineX 😅)
lost my grip on my 3rd rep and kept trying to fix it but hunt it up on 4, one of those days
1 x 305

+ red bands from bottom
4 x 8 x 135

notes
weight 190.4 this morning before breaking fast
honestly have felt extremely tired all day today so I'm not super disappointed in this brief session to throw some squats in.
Had a killer deadlift session Sunday, bench PR Tuesday, down 10lbs in about 10 days from the fasting, so I'm OK with not necessarily PR'ing every day lol

squat belt is down to almost hole 3 again as well.
 
Dustin07 said:
squats
10 x 95, 135
2 x 185, 225, 255
4 x 285 ( @GreenMachineX 😅)
lost my grip on my 3rd rep and kept trying to fix it but hunt it up on 4, one of those days
1 x 305

+ red bands from bottom
4 x 8 x 135

notes
weight 190.4 this morning before breaking fast
honestly have felt extremely tired all day today so I'm not super disappointed in this brief session to throw some squats in.
Had a killer deadlift session Sunday, bench PR Tuesday, down 10lbs in about 10 days from the fasting, so I'm OK with not necessarily PR'ing every day lol

squat belt is down to almost hole 3 again as well.
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Sorry man.
Also, you've dropped a significant amount of weight...I'm sure glycogen storage is low also. I bet you'd beat my amrap with full glycogen and lots of preworkout carbs.
 
GreenMachineX said:
Sorry man.
Also, you've dropped a significant amount of weight...I'm sure glycogen storage is low also. I bet you'd beat my amrap with full glycogen and lots of preworkout carbs.
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IDK I honestly probably need to make make a change like, deadlift every other week and squat twice a week or something like that. I'm sure it's no coincidence that my two favorite lifts are doing great while the lift I hate struggles lol.
 
actually I can't say I hate squats. there are times where I'm stoked to go for it, but deads and bench are definitely my favorites and I really enjoy the accessories to build them so there is probably something there.
 
Yep, it's like that video @Hyde posted upwith JM Blakely talking about learning to love what you do and you will do it better automatically. We do the stuff we like with more exuberance and dedication because it is easier to do what you love. I do think if you want to focus on that squat you may want to let the DL take a bit of a back seat to it for a little bit. Specificity is the biggest and most effective factor in training. So if you want a bigger squat train that specifically for a while. Doing other hinge movements and peppering DL's every other week could definitely be the ticket to seeing more improvement on your squats. You have to manage your resources and if a bigger squat is the goal put more of them into that and less into the DL since it is also a very taxing lift that hits a lot of the same structures and has a lot of crossover fatigue.
 
hows this for a self image roller coast
wore shorts to the gym this week for the first time in ages and thought damn did my calves shrink? LOLOLOL

yesterday had a plumber at my house. I thought he kept looking at my tattoo or my scar on my arm that pokes just out of my sleeve. I kept following his eyes and finally he just blurts out "man you have giant pecs, how the hell did you build boobies like that? is that like just a born with it great genetics thing or hard work in the gym?" 😅😅😅😅😅

I pointed over to tacoma and said $4k for implants 😅😅

haha great for the ego though, cool compliment to receive.
 
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Dustin07 said:
hows this for a self image roller coast
wore shorts to the gym this week for the first time in ages and thought damn did my calves shrink? LOLOLOL

yesterday had a plumber at my house. I thought he kept looking at my tattoo or my scar on my arm that pokes just out of my sleeve. I kept following his eyes and finally he just blurts out "man you have giant pecs, how the hell did you build boobies like that? is that like just a born with it great genetics thing or hard work in the gym?" 😅😅😅😅😅

I pointed over to tacoma and said $4k for implants 😅😅

haha great for the ego though, cool compliment to receive.
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You have got to love that. I apparently ran across one of those middle aged women that like a burly man with lots of muscle and a lil extra table muscle. While I was walking at lunch this lady looked over at me and damn near snapped her neck trying to turn around to look as she passed by in her car. It was a thirsty azz look too. So I took it as a high compliment! I always have a little bit of insecurity with my shirt off when I am not lean enough so that felt really good.
 
MrKleen73 said:
You have got to love that. I apparently ran across one of those middle aged women that like a burly man with lots of muscle and a lil extra table muscle. While I was walking at lunch this lady looked over at me and damn near snapped her neck trying to turn around to look as she passed by in her car. It was a thirsty azz look too. So I took it as a high compliment! I always have a little bit of insecurity with my shirt off when I am not lean enough so that felt really good.
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Haha good stuff!!
 
Warm up
DB curls
Lateral raises
Forward raises

Bench
3 x 10 x 135
10 x 185
5 x 225, 240

+ Redband
3 x 5 x 205

CGBP + redband
3 x 10 x 135

DB bench
3 x 10 x 60s

EZ bar curls
10 x 60, 70, 80, 90
2 x 20 x 50

Tricep cable pull downs
3 x 15

Machine curls
3 sets


Weight
195
Weds head cold hit me hard yesterday so self medicated with pho last night, whiskey, elderberry, C, zinc, turmeric, electrolytes. Probably holding a lot of water. Meant to go light volume today and really thought it would suck but once I started lifting I just... Wanted to go a little heavier.
 
Dustin07 said:
actually I can't say I hate squats. there are times where I'm stoked to go for it, but deads and bench are definitely my favorites and I really enjoy the accessories to build them so there is probably something there.
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Same for me with squats. A love/ hate relationship. There are times I looked forward to squats and cannot wait and other times looking for any reason to pass on the session.
 
dapack said:
Same for me with squats. A love/ hate relationship. There are times I looked forward to squats and cannot wait and other times looking for any reason to pass on the session.
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About the only time I don't look forward to squats is if I have a nagging injury I think might hamper the session. When I am feeling good I normally want to squat at least a little bit. However for many years I was not a fan. Then again, I wasn't getting much hypertrophy response in my quads from them before moving to higher bar squats.
 
MrKleen73 said:
About the only time I don't look forward to squats is if I have a nagging injury I think might hamper the session. When I am feeling good I normally want to squat at least a little bit. However for many years I was not a fan. Then again, I wasn't getting much hypertrophy response in my quads from them before moving to higher bar squats.
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Back when I squatted Really Heavy I couldn't wait for leg day !
 
Warm up
DB RDLs
Goblet squats
Double DB front squats
DB curls
Waiting for rack

Squats

5 x 135
3 x 185, 225, 275, 290

+ Redband from bottom
5 x 225

+ Green band from bottom
5 x 225, 245
10 x 185 (holy hammies lol)

No band / high bar
20 x 135

Front squats (for speed)
3 x 10 x 95
Felt so good at fast xfit style pace

Leg ext
6 sets



Notes
Trying to treat squats like I did bench since that's worked for some PRs this year.

Went to thicker green band for extra resistance. Not sure how much it added, but some.

I think I can already see some progress breaking through the mid point on squats from previous banded sessions


Another one of those days where discipline had to get me in the door but ended up feeling like an awesome session.
 
Dustin07 said:
Notes
Trying to treat squats like I did bench since that's worked for some PRs this year.

Went to thicker green band for extra resistance. Not sure how much it added, but some.

I think I can already see some progress breaking through the mid point on squats from previous banded sessions


Another one of those days where discipline had to get me in the door but ended up feeling like an awesome session.
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Great Idea !
 
SkRaw85 said:
Holy squats Batman!
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Tried man, tried.
In the trenches of that workout, I thought... I might not have the strongest squat today, but I won't be outworked. I was really busting my ass, but looking back I'm like, man I should have had twice that volume...

idk... keep on chipping away! but I think the bands are doing something...
 
Dustin07 said:
Tried man, tried.
In the trenches of that workout, I thought... I might not have the strongest squat today, but I won't be outworked. I was really busting my ass, but looking back I'm like, man I should have had twice that volume...

idk... keep on chipping away! but I think the bands are doing something...
Click to expand...

This is where success comes from !!
 
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