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To Infinity.... and Beyond!

Dustin07 said:
it's great to be so busy, got to the office about 6am yesterday, didn't start the 2hr commute home till 4:30. But that said, could not fit in a session, todays DOMS are brutal from sundays squat session though. I haven't had doms like this in a very long time
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I was laying in bed last night trying to fall asleep, about 36 hours after my squat session, and realized my quads were just aching slowly. Hams & hips & back were alright, but the knees-forward hacks after my squats just smoked my quads.
 
crazy week has not panned out as well as I thought.
yesterday got tied up with work stuff until late, today wife's follow up appt (all good!), race to work for huge meeting with customer and my phone blows up. my moms new horse, which she was soooo happy about (she looked like a kid smiling on it) bit the hell out of her, so dad sends me a picture of her wrapped in bloody gauze at the ER, I'm trying to juggle that in the meeting and he's beside himself so his communication isn't telling me anything... tonight will be a late night.

on the road a lot tomorrow visiting customers but SHOULD have a good post work session I think. I'm way overdo for bench and craving it. glad i threw in legs on Sunday to get the ball rolling. I'd rather miss a bench day than a legs day tbh.

all in all though it does feel like routines are sinking back into place slowly. I'm running a 48hr+ fast today since I knew I couldn't lift and I "think" i have correctly scheduled a blood draw for this afternoon. it's merely exploratory since I'm not on gear and haven't really been on anything for a month. I did have a lot to drink on our mexico trip, so I'm hoping that I have my system flushed enough for accurate results.

Hyde said:
I was laying in bed last night trying to fall asleep, about 36 hours after my squat session, and realized my quads were just aching slowly. Hams & hips & back were alright, but the knees-forward hacks after my squats just smoked my quads.
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there's a sense of satisfaction needing safety bars to sit down on a toilet. misery, but a sense of accomplishment. 😅
 
Segansational said:
Had to stop at "my moms new horse". That's not something you hear every day, at least not here in the city!
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ahaha we have had a few people out on the farm that had never seen real farm animals before and were terrified of calves, horses, even the bigger dogs lol. Mom is doing well, but did need 13 stiches above her eye brow. it was a pretty good attack. first time we've ever seen a horse do that.
 
Dustin07 said:
ahaha we have had a few people out on the farm that had never seen real farm animals before and were terrified of calves, horses, even the bigger dogs lol. Mom is doing well, but did need 13 stiches above her eye brow. it was a pretty good attack. first time we've ever seen a horse do that.
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Dang that’s crazy glad she is doing well and ok. Horse bites are no joke I got bit in the arm way back in the day. Was carrying hay in the crook of my arm and one tried to get some but got my arm as well, bruised like a mofo and sore as hell for a week.
 
Dustin07 said:
ahaha we have had a few people out on the farm that had never seen real farm animals before and were terrified of calves, horses, even the bigger dogs lol. Mom is doing well, but did need 13 stiches above her eye brow. it was a pretty good attack. first time we've ever seen a horse do that.
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Glad your Mom is ok….we live around numerous farms, and our neighbors across the road have several horses and cattle. One day my wife text me a video of 4 of their horses walking around our front yard and she was feeding them apples. She was able to get them to follow her to the gate and lured them back in the pasture. A large limb had fallen on the fence on the other side and they had gotten over. Thankfully one of their sons was home and was able to repair the fence.
 
gphagan1 said:
Thankfully one of their sons was home and was able to repair the fence.
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I have built and rebuilt more fences than I care to think about lol. Cattle just don't care, a fence is just a stick they haven't rubbed against yet... even barbed, oh it feels so good against a leather coat I imagine... ha
 
Finally got in.

Bench
2 x 10 x bar
10 x 95, 135, 185
5 x 205, 225,
1 x 245, 255
5 x 225
10 x 185

Inclines
10 x 95
3 x 5 x 135
5 x 155
1 x 175
5 x 135

Seated dips
1 x 10
Reverse seated
3 x 10+


Damage control. Sorta... My lack of training in Feb is showing.
Weight 190

The upside is halfway through my weakness was pissing me off and my motivation to fix that is firing up.
 
Dustin07 said:
Finally got in.

Bench
2 x 10 x bar
10 x 95, 135, 185
5 x 205, 225,
1 x 245, 255
5 x 225
10 x 185

Inclines
10 x 95
3 x 5 x 135
5 x 155
1 x 175
5 x 135

Seated dips
1 x 10
Reverse seated
3 x 10+


Damage control. Sorta... My lack of training in Feb is showing.
Weight 190

The upside is halfway through my weakness was pissing me off and my motivation to fix that is firing up.
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Sometime that is the best motivation to kick it up

Nice session.
 
SkRaw85 said:
Sometime that is the best motivation to kick it up

Nice session.
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discipline > routine > motivation

my wife texted me right as I was starting at the gym asking when I'd be home, she clearly was up to something. so I did cut that session a little short so I could shower at the gym. Good move. Walked in the door to my wife all done up and ready for a date night. Hard to believe she had her surgery just 8 days prior!
 
Dustin07 said:
discipline > routine > motivation

my wife texted me right as I was starting at the gym asking when I'd be home, she clearly was up to something. so I did cut that session a little short so I could shower at the gym. Good move. Walked in the door to my wife all done up and ready for a date night. Hard to believe she had her surgery just 8 days prior!
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That’s awesome she’s already feeling better, and I’m sure you’ve been ready for the new knockers.
( . ) ( . )
 
Warm up

DB RDLs, curls, rows

Deads
10 x 135
2 x 5 x 225
3 x 275, 315
1 x 355, 385, 415
8 x 315

RDLs
10 x 225

BB rows
10 x 135

T bar rows
3 x 10

Superset with

Ez bar curls
3 x 10

Super fast abbreviated session but I figure let's get more small sessions and less gaps between work.

Weight 190
 
Dustin07 said:
This really good looking chick with huge knockers was seated backwards on the dip machine and it blew my mind. So I walk over to ask about it and she starts making out with this dude about 100lbs bigger than me.

Being the respectful man I am I said sorry to break up your PDA but....

So we started talking dips, I strapped in backwards since I can't lock my knees under the pads that way and holy cow. The tricep isolation was intense with far less shoulder involvement. I'm sold. Awesome movement.

I feel like these reverse seated dips could double the size of my triceps.
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I gotta try this
 
Bench day with the boy!

Warm up with 10lb plates
Laterals, reverse flies, forwards

Bench
10 x 95, 115, 135
3 x 185, 225, 225, 245

Slingshot
2 x 275
10 x 225

Raw
10 x 175

Seated dips (reverse and normal)
6 x 10-20

Tri cable push downs
3 sets to failure

Reverse flies (standing bent over)
15 x 25s, 30s

Machine flies
3 x 15
(Light and slow to drive blood into the tight areas of forward deltious region )

Kettlebell arm bars
X milde shoulder work.

Notes
Little tightness in right front delt, felt more like a bruise or muscle dom, but sore enough to watch.

Narrower grip raw, and the slingshot with normal grip both helped immensely. If I need to be more slingshot focused for a while, can do!
 
really really glad I got yesterdays session in. today started with an engineering project at 5:30am. it's only 10am and I'm exhausted already, lots of dog and pony today. probably a client lunch + client dinner. Tomorrow evening life should be more normal though if I don't get in today.

surprisingly no real pain or doms today, the sore shoulders thing is just a weird thing I'll watch. I'm sure it's from last weeks awesome session after a Feb of very infrequent training.
 
Holy crap the gym is busy!!!

Like stand in line everywhere busy!


DB curls
3 sets

Double DB rows bent over
3 sets

RDLs
10 x 185
(Worked in with Rando)

Deads
5 x 225, 275
1 x 315, 355, 385, 405
10 x 315

Lat pull downs
3 x 10

Ez bar curls
3 x 10

Chin ups - varied grips
3 sets

More frequent shorter sessions is my goal
Left work at 4:15pm, at gym by 4:45, business dinner by 5:30pm

I see it as minimize the damage until time allows more seriousness.
 
Dustin07 said:
really really glad I got yesterdays session in. today started with an engineering project at 5:30am. it's only 10am and I'm exhausted already, lots of dog and pony today. probably a client lunch + client dinner. Tomorrow evening life should be more normal though if I don't get in today.

surprisingly no real pain or doms today, the sore shoulders thing is just a weird thing I'll watch. I'm sure it's from last weeks awesome session after a Feb of very infrequent training.
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Sounds like my day we started a box culvert project and it was non stop from 7am to 5:30 pm. Sounds like the gym was packed but great short little session!
 
Dustin07 said:
Holy crap the gym is busy!!!

Like stand in line everywhere busy!


DB curls
3 sets

Double DB rows bent over
3 sets

RDLs
10 x 185
(Worked in with Rando)

Deads
5 x 225, 275
1 x 315, 355, 385, 405
10 x 315

Lat pull downs
3 x 10

Ez bar curls
3 x 10

Chin ups - varied grips
3 sets

More frequent shorter sessions is my goal
Left work at 4:15pm, at gym by 4:45, business dinner by 5:30pm

I see it as minimize the damage until time allows more seriousness.
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Good job….. you crammed a lot into that 30 minute workout, and made a dinner visit too. Sounds like success all the way around.
 
akboom87 said:
Sounds like my day we started a box culvert project and it was non stop from 7am to 5:30 pm. Sounds like the gym was packed but great short little session!
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Hyde said:
Great job maximizing your time - that is some solid training economy!
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gphagan1 said:
Good job….. you crammed a lot into that 30 minute workout, and made a dinner visit too. Sounds like success all the way around.
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appreciate it! yeah gym was insanely busy, all leg presses, hack squats, leg extensions, leg curls, and platforms were consumed so I just walked straight to DBs and said if I can't get pulls in, I'll make it a back and biceps day. right as I finished up, so a guy deadlifting 185 so I figured I'd ask to work in with him cause that's a low enough weight for me to start at, gone one set in and he said he's done so I'm like OK its on, slammed out some reps as fast as possible and just kept moving to equipment that was open lol.

got home at 9pm last night and my wife goes man that's a long day. I said yeah but it's OK I don't have to do it again until tomorrow 😅

I'm really enjoying how busy I am right now, in a good headspace. If I can keep this work/life/gym balance going I'll be really happy.
 
Dustin07 said:
appreciate it! yeah gym was insanely busy, all leg presses, hack squats, leg extensions, leg curls, and platforms were consumed so I just walked straight to DBs and said if I can't get pulls in, I'll make it a back and biceps day. right as I finished up, so a guy deadlifting 185 so I figured I'd ask to work in with him cause that's a low enough weight for me to start at, gone one set in and he said he's done so I'm like OK its on, slammed out some reps as fast as possible and just kept moving to equipment that was open lol.

got home at 9pm last night and my wife goes man that's a long day. I said yeah but it's OK I don't have to do it again until tomorrow

I'm really enjoying how busy I am right now, in a good headspace. If I can keep this work/life/gym balance going I'll be really happy.
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Those giant crazy unplanned circuits tend to be worth the chaos in the end
 
Bench
15 x 95, 135
5 x 185, 205, 225,
3 x 235, 245
1 x 255

Slingshot
1 x 265, 275, 285, 295
10 x 225
(The 295 was pretty shitty but rando spotter had his balls in my face the whole lift)

Inclines
10 x 95, 135
5 x 155, 135

Seated dips - reverse
4 x 10+

SS with EZ bar curls
10 x 60, 70, 80
15 x 60

Machine flies
15 x 115lbs
10 x 160lbs, 205lbs
5 x 250lbs
3 x 295
(I just wanted to see if I could hit the whole stack)
10 x 160




Notes
8:30am session felt a bit earlier with daylight savings. Had to jam it out, my day gets real at 11am then 48hr of work. Fly south tomorrow, won't see bed till 9am then Tuesday not home till like 11pm so next session hopefully is Weds.

That weird shoulder tightness seems to be gone.

My tolerance to beta alanine is WAY down

Weight 192 (avg)

Trying to slow down the losses but damn the lack of volume is showing big time. Invalid Link Removed
 
Did you just complain about lacking volume after you spent the end of your workout trying to max out a pec deck machine??

Good luck on your travels!
 
Hyde said:
Did you just complain about lacking volume after you spent the end of your workout trying to max out a pec deck machine??

Good luck on your travels!
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ahahaha yeah but I'm talking cumulative volume for Feb/Mar ;)
Travels were very good, jetset life. Got home last night about midnight and back up at 4:30am this morning. I only have 2 more high stress appts today then hoping to get a session in before I turn off the brain and log some much needed gaming time in with my boy. Cool thing............ after flying budget budget budget, no rental car, and staying at my folks place in AZ, Delta offered me a first class upgrade for only $90 last night on the way home so I splurged and grabbed it.

That was a cool experience. Drink order before we even took off, and a full hot meal served with real glassware and everything. I haven' flown first class in like 15+ years since I grabbed one coming out of Vegas for like +$50 so that was a treat!
 
Dustin07 said:
ahahaha yeah but I'm talking cumulative volume for Feb/Mar ;)
Travels were very good, jetset life. Got home last night about midnight and back up at 4:30am this morning. I only have 2 more high stress appts today then hoping to get a session in before I turn off the brain and log some much needed gaming time in with my boy. Cool thing............ after flying budget budget budget, no rental car, and staying at my folks place in AZ, Delta offered me a first class upgrade for only $90 last night on the way home so I splurged and grabbed it.

That was a cool experience. Drink order before we even took off, and a full hot meal served with real glassware and everything. I haven' flown first class in like 15+ years since I grabbed one coming out of Vegas for like +$50 so that was a treat!
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Not mention how much more comfortable the seats are!
 
Bench
2 x 15 x 95
10 x 135
5 x 185, 225
2 x 250

Slingshot
2 x 275
1 x 295, 305 (slight assist)

Raw
5 x 225
15 x 185
25 x 135

Machine dips
3 x 15

Superset with inclines
3 sets

Tri extensions
3 sets

Cardio
LISS - 15min

Honestly not that bad considering I have been working 5am to 9pm the last week. Grateful to get a Sunday session in with my boy.
 
305 is some legit weight! Plus, are you doing those x15 and x25 rep sets all in one go? That's also some serious endurance to go with it all if so!
 
Segansational said:
305 is some legit weight! Plus, are you doing those x15 and x25 rep sets all in one go? That's also some serious endurance to go with it all if so!
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yeah my boy finished his burnout set with 30 reps (he was ready to hang it up at 20 but dad kept pushing him) so I tried for 30 as well lol.

I was sorta glad for him to see how my strength has dropped a bit in the last couple months with my lower frequency because he was spotting me with 315-330 on the bar not long ago and now he's spotting me capping out at 305. I'm hoping that becomes an indicator of the value of training for him...

This week looks like my hell week. I should probably stop calling it that for the sake of mental well being but I have appts every hour until noon today, then again at 3:30. tomorrow is similar. Weds I fly, appts till about 9 pm. Thursday appts in the morning, then fly home around 9pm. Friday is a toss up. Saturday though > I have a golf game planned. much needed R&R day.
 
Dustin07 said:
That weird shoulder tightness seems to be gone.

My tolerance to beta alanine is WAY down
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two side notes after a very inconsistent few weeks:

a. zero, and I mean zero aches or pains of any kind anywhere.
b. tolerance to the prewor/beta alanine is still way down lol. I was rubbing my ears and buzzing around the gym sunday 😅
c. a few weeks ago during a golf round had GHOST preWO in a can and noticed my concentration when making contact on the ball was like matrix style focus. I noticed the Ghost had Alpha GPC in it, which I had not taken since like last summer. So i'm wanting to explore that a little more.
 
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Just rename hell week into "Making work my bitch week!" and then kill that sh!t!!!
 
so as busy as I have been I had scheduled time with my old golf coach into it and stuck to it. I was glad I did too because I had a nasty snap hook he fixed in like 30 minutes (my wife had got me like a 5 pack of sessions with him for Christmas on a black friday deal).

He's got all these fancy monitors to measure attack angle, dispersement, ball speed, smash factor. I haven't worked with him in a couple years and after a few shots he starts laughing and says dude, your ball speed, swing speed, and smash factor are all higher than the PGA tour pros right now, we just have to figure out what to do with it 😅😅

finished the session with avg ball speed at 160mph+ and 280yard carry drives so I'm pretty stoked for the massive improvement but my abs are actually sore today after hitting so many lol.
 
I take Alpha GPC before almost every training session. Strength and motor learning demand choline, and that form in particular is best for improving performance.

SNS Choline Citrate powder is the best thing I’ve found as far as most cost effective way to pay the substrate cost. To help prevent fatigue post training or increase focus for the work morning. I usually shoot it straight because it melts in your mouth and is like an unsweetened sour patch kid (I enjoy it).

But Alpha GPC is the top dog form IMO as a performance enhancer, besides injectable choline.
 
Hyde said:
SNS Choline Citrate powder is the best thing I’ve found as far as most cost effective way to pay the substrate cost. To help prevent fatigue post training or increase focus for the work morning. I usually shoot it straight because it melts in your mouth and is like an unsweetened sour patch kid (I enjoy it).

But Alpha GPC is the top dog form IMO as a performance enhancer, besides injectable choline.
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I could see getting Steves product then if I could just add it to preWO, and using my GPC caps for say , weekend golf.
the stuff I have in stock right now is just Nutricost brand 600mg servings. I might try using it a bit more and see what kind of effects I notice.
 
Warmup

Power cleans, RDLs, OHP, BB rows

Deads
10 x 135, 185
5 x 225, 275, 315
10 x 225

BB rows
3 x 10 x 135

Hang power clean & press
2 x 10 x 95
(Just light, speed, practice, mobility)

DB curls
3 sets

Superset with
DB laterals
3 sets
(Didn't have time yesterday)




Notes
No chalk, no belt, 30 min lunch session to stop the bleeding. Nothing heavy but needed to get moving. I gotta fly tomorrow and Thursday so really wanted to keep DOMs minimized if possible too.
 
I need to utilize my own mantra right now. With time being precious, it can be hard to stick to discipline > habit > passion.
It can be a little defeating when weights feel much heavier after a while of inconsistency but I know if I can maintain some form of routine/habit it will bounce back nicely.
 
Dustin07 said:
Warmup

Power cleans, RDLs, OHP, BB rows

Deads
10 x 135, 185
5 x 225, 275, 315
10 x 225

BB rows
3 x 10 x 135

Hang power clean & press
2 x 10 x 95
(Just light, speed, practice, mobility)

DB curls
3 sets

Superset with
DB laterals
3 sets
(Didn't have time yesterday)




Notes
No chalk, no belt, 30 min lunch session to stop the bleeding. Nothing heavy but needed to get moving. I gotta fly tomorrow and Thursday so really wanted to keep DOMs minimized if possible too.
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Sounds like a good quick session, good work getting that in with your busy week!
 
I think that’s a good plan on the choline. Choline Citrate tastes good mixed into other pre’s. One tub will last forever.

Good job; never let great be the enemy of good - something is radically better than nothing!
 
Hyde said:
Good job; never let great be the enemy of good - something is radically better than nothing!
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Amen to that. I felt good in general, felt like I was getting some of the "big guy" looks because at this gym, at this hour, I was the big guy. fast forward 24hrs and I can already feel the hunger rebuilding. Of course I have to get on a plane in 3 hours but I know that habit builds everything.

next week looks very normal for me! Excited to get it!
 
Congrats on the improvement in your swing, that is quite impressive that you have all of the traits of a pro.

Nice quick session, way to get in there and get things done. Sometimes those quick down and dirty sessions surprise you with how effective they end up being too. My quick chest session Monday definitely did the trick and had me a bit sore the next day which is not that common for my chest training unless I am detrained.
 
Life sounds busy man! Props to you for getting these sessions in! Intensity will recover. Strength is a destination. You know the way there already, you just have to walk the path.
 
You and I are trading weeks @Dustin07. Next week will likely be all over the place for me, travel mid-week, 2 all day meeting sessions, plus with Easter weekend coming up likely traveling for family stuff. Training may take a back seat
 
Laterals
15 x 20s
2 x 10+ x 30s

SS with forwards
3 sets

And DB curls to warm up elbows
3 sets.

OHP
10 x bar
5 x 95, 115, 135
3 x 155
10 x 95

Bench
2 x 10 x 135
5 x 185, 205, 225

Slingshot
5 x 250

Raw
10 x 185, 135

Peck deck
3 sets

Things felt a bit heavy and unstable so opted to throw in some lighter slingshot work for the practice at the top.

Weight
193

Off to next appointment....
 
MrKleen73 said:
Congrats on the improvement in your swing, that is quite impressive that you have all of the traits of a pro.

Nice quick session, way to get in there and get things done. Sometimes those quick down and dirty sessions surprise you with how effective they end up being too. My quick chest session Monday definitely did the trick and had me a bit sore the next day which is not that common for my chest training unless I am detrained.
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Ha I have the power and speed of a pro but idk about the more important traits like skill


So what's funny is I think powerlifting has given me a more powerful swing whereas most golfers ask how I can even swing a club when they see my broader shoulders.

It's true my back swing isn't nearly as far as theirs, but when I get coiled up my body snaps out of it like a wound up spring
 
Had another session with my golf coach last night. ball speed 160mph+, club head speed at 110mph+, smash factor avg around 1.45 up to 1.50. I don't know a lot about smash factor. I guess it's ball speed divided by club head speed with 1.50 considered the "goal" 🤔

I'm so sore today. my hamstrings and glutes feel like I finished a lower day, and my upper is feeling my bench doms lol. Good day.
 
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