To Infinity.... and Beyond!
- Thread starter Dustin07
- Start date
Dustin07
Legend
Been a wild 2 years man. Sept 2022 weighed in at 183, went on the strength train focus, and broke PRs that were 1/2 decade old, broke my 300lb bench, deads reached 485 ground/520 from the rack, and squats PR'd although they're not impressive, my recent PR was ground breaking for me.
Hit peak of 207lbs on Dec 4th 2023, which is when I hit my deadlift PR as well.
so here I am 2 years later almost back to the same starting weight but definitely with a higher PL total still and holding a lot more mass. been a good run!
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gphagan1
Legend
Yeah people have to realize it takes time to build a physique, get stronger, and have big max lifts. But just like in those 2 years the key is steady progression. It’s always good when you look back and your PRs and muscle mass have all grown.
Segansational
Well-known member
That's what it's all about! This it's the stuff right here.
Dustin07
Legend
Yeah people have to realize it takes time to build a physique, get stronger, and have big max lifts. But just like in those 2 years the key is steady progression. It’s always good when you look back and your PRs and muscle mass have all grown.
It was a little stressful intentionally gaining weight after staying so lean for a decade, sort of a leap of faith. Although getting much stronger and larger and eating more freely quickly became much more fun!
The switch to a cut this summer was partially because I needed to know if I could. Too many people talking about "how much harder it is" now that they're "X" age. I needed to prove to myself that I could still cut. Kleens competition prep was a huge motivator for me, and my wife hiring her coach was exactly the catalyst to help build my own success off of. I'm not there yet, but I'm really incredibly relieved.
I'm not even sure it has been "hard" to get those 21lbs off, just time/commitment and patience. Patience was the difference. I was already eating and training, I just changed my eating and training a little.
Hyde
Legend
This is why most people never grow; they are terrified of gaining weight. To grow muscle IS to gain weight, beyond beginner gains. You must consume enough to be in a surplus. Even the most balanced addition will inevitably add some fat, but then that excess can later be stripped with calculated discipline.
The truth is it all just takes time; it’s a process that doesn’t happen overnight. Many people have TikTok attention spans. They overestimate what can be accomplished in a year & underestimate what can be done in 5, as they say.
Also, you’re not giving the Carnitine enough time to get absorbed! Put it on before you drive to the gym. Injection is the only way you can take it at the gym effectively. And I still do that before I drive there.
gphagan1
Legend
I agree….in today’s society most have that microwave mindset and don’t have the patience of what it takes to build muscle and strength the proper way. So they’re always chasing the next get built quick routine, but just like most things in life you have to put in the work, time, and effort to succeed.
Dustin07
Legend
Warming up...
Double front rack DB squats
10 x 35s, 45s, 55s
Leg extensions
2 x 12
Single leg
2 x 12
Squats
5 x 135, 185
1 x 225, 265
2 x 3 x 295
10 x 225
Fronts
2 x 10 x 135
10 x 95
Leg curls
4 sets
Weight
186.8
Schedule got rushed a bit due to a work thing but pretty happy with the 2x3.
Double front rack DB squats
10 x 35s, 45s, 55s
Leg extensions
2 x 12
Single leg
2 x 12
Squats
5 x 135, 185
1 x 225, 265
2 x 3 x 295
10 x 225
Fronts
2 x 10 x 135
10 x 95
Leg curls
4 sets
Weight
186.8
Schedule got rushed a bit due to a work thing but pretty happy with the 2x3.
Dustin07
Legend
@akboom87 look at the size of that brisket. 375lbs of home grown grass fed beef. @MrKleen73 I hope you include beef in the nutritional coaching. Invalid Link RemovedInvalid Link Removed
akboom87
Well-known member
Damn! That’s going to be a long cook on that one! Man you are going to be set for a while!
Segansational
Well-known member
Hope you have a hella large deep freezer to store all that meat!
Dustin07
Legend
yes it is LOL, but I honestly struggle with anything under 5-6lbs to get the right texture and finish. the big ones cook better I think! I'm guessing this is a 2 years supply on red meat, the steaks might run out first but we have just a few lbs left from the 1/2 cow that we got about 2 years ago. although 375lbs of processed meat was a HUGE steer. My folks have the other half. I think our last steer was under 300lbs for a half!
dude it was so close... like I literally have a couple heavy items on the lid of the deep freeze right now to make sure it stays closed but we have a huge bag of bones in there that are going to my wifes friend so that will clear up some space
meat processing fees have come down a LOT since covid. it was $.95/grind and $1/processed steaks etc. $210 for the slaughter guy to do his job so my 375lbs was only $468 out the door including half slaughter fee, taxes etc. Honestly feels like a smoking deal.
akboom87
Well-known member
That’s roughly what it was here I can’t remember exactly but I thought very reasonable. Yeah that’s a good supply! I think ares was 275-280lbs. Hoping the next time I’m needing beef I can look out and see MINE grazing in the pastureyes it is LOL, but I honestly struggle with anything under 5-6lbs to get the right texture and finish. the big ones cook better I think! I'm guessing this is a 2 years supply on red meat, the steaks might run out first but we have just a few lbs left from the 1/2 cow that we got about 2 years ago. although 375lbs of processed meat was a HUGE steer. My folks have the other half. I think our last steer was under 300lbs for a half!
dude it was so close... like I literally have a couple heavy items on the lid of the deep freeze right now to make sure it stays closed but we have a huge bag of bones in there that are going to my wifes friend so that will clear up some space
meat processing fees have come down a LOT since covid. it was $.95/grind and $1/processed steaks etc. $210 for the slaughter guy to do his job so my 375lbs was only $468 out the door including half slaughter fee, taxes etc. Honestly feels like a smoking deal.
. One more year then we moving to that life.
MrKleen73
Legend
Oh yeah beef is included but normally pretty lean cuts. Did you have them do any 93/7 ground beef or anything like that? Obviously some things can just be adjusted around cuts of meat, and others just have to wait for the right timing to insert in as long as not too insanely high in fat content. IE Brisket would likely need to be reserved for a free meal or smaller portion with other lean meat to balance things out a little. Definitely great for a having everyone over for a BBQ and having a big caloric refeed kind of situation.
Facts!
Damn that is cheap! I would need a new deep freeze though. I would like to find somewhere I could just get a whole sirloin. flank steak, and maybe some tenderloin, and round steak. Have the round steak ground up since so lean.yes it is LOL, but I honestly struggle with anything under 5-6lbs to get the right texture and finish. the big ones cook better I think! I'm guessing this is a 2 years supply on red meat, the steaks might run out first but we have just a few lbs left from the 1/2 cow that we got about 2 years ago. although 375lbs of processed meat was a HUGE steer. My folks have the other half. I think our last steer was under 300lbs for a half!
dude it was so close... like I literally have a couple heavy items on the lid of the deep freeze right now to make sure it stays closed but we have a huge bag of bones in there that are going to my wifes friend so that will clear up some space
meat processing fees have come down a LOT since covid. it was $.95/grind and $1/processed steaks etc. $210 for the slaughter guy to do his job so my 375lbs was only $468 out the door including half slaughter fee, taxes etc. Honestly feels like a smoking deal.
Dustin07
Legend
No, but it is pretty much organic and 100% grass fed. I got mom and dad to go off grain many years ago and we think the beef tastes better this way (we used to only grain for like the last couple months before slaughter, old school mentality). My plan actually is to mix the ground with egg whites to increase total protein content in a meal (like meal prepping breakfast for example) while allocating the fats in that portion entirely to the beef.
Yeah we were stacking the brisket, short ribs, and ribeyes last night and talking about that. My wife and I both were like damn, there are some tasty cuts in here but they don't fit our nutritional plan AT ALL right now. I love throwing some of those things in the crock pot (not the brisket) but that's DEFINITELY going to be a refeed meal lol.
super cheap! I could swear last time he was at $1.45/lb starting so I was really impressed. I was never going to use this butcher again but mom and dad had booked him, so I was really pleasantly surprised!
gphagan1
Legend
Man that’s a great price on all that meat….we have a lot of cattle around here and a meat processor up the road, so we get great deals on meat, but you can’t beat what you paid. And I love fresh off the farm food, meat, vegetables, eggs, and dairy (even though I am a Fairlife milk guy), are all better fresh.
Dustin07
Legend
I emailed my wife to double check, it never even occurred to me to think about that in regards to the grind. This was the cut sheet she worked off, so I am not 100% sure how it's actually categorized compared to the lean grind I would buy at the store.
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Our egg supply is insane right now lol. we get like 6-8 per day so my wife gives them away frequently. I'm trying to get her to sell half our flock to move the older hens out and let the younger ones spread their wings a bit, ha.
Dustin07
Legend
OHP
15 x bar, 95
1 x 115, 135, 145, 155, 165, 165
3 x 6 x 135
Incline DB press
10 x 55s, 60s, 70s
8 x 80s
15 x 50s
DB flies (low incline)
10 x 27.5s, 32.5s, 40s
Standing cable skull crushers
4 sets to failure (roughly)
Hoist shoulder press
3 sets
Ss w/ matrix lateral raises
3 sets
Those cable tricep extensions over head are really hitting the tris nice and salvaging the elbows.
Really glad we decided to do a little OHP today cause exposed a massive decrease there, gives me something to work on a bit.
Pump was insane. Loving this cut right now. One day I'll stop being a pussy and get some decent pics.
15 x bar, 95
1 x 115, 135, 145, 155, 165, 165
3 x 6 x 135
Incline DB press
10 x 55s, 60s, 70s
8 x 80s
15 x 50s
DB flies (low incline)
10 x 27.5s, 32.5s, 40s
Standing cable skull crushers
4 sets to failure (roughly)
Hoist shoulder press
3 sets
Ss w/ matrix lateral raises
3 sets
Those cable tricep extensions over head are really hitting the tris nice and salvaging the elbows.
Really glad we decided to do a little OHP today cause exposed a massive decrease there, gives me something to work on a bit.
Pump was insane. Loving this cut right now. One day I'll stop being a pussy and get some decent pics.
MrKleen73
Legend
While this is a great idea for general lifestyle eating, there is unfortunately no way to track macros with this method. Fat can be much higher or lower just from rinsing with hotter water or just a little longer or shorter. Definitely a good way to lower calories but if tracking specific macros this won't suffice.
The flank, ground bottom round, and tenderloin are going to be about 20% fat 80% protein. So not too bad there. Sirloin is also going to be in relatively low in fat especially once trimmed. Great for evening meals before bed when carbs are lower and you want the protein and fat to feed you through the night.
Also that would be about perfect for my diet currently. I get 7 whole eggs a day and 495g of liquid egg whites. Yep, that is 1 pound of egg whites a day right now.
I agree, there is currently nothing wrong with your physique at all. You should be proud of what you have built. Your previous condition was based on a lot of compulsive behavior that although kept you leaner kept you from progressing your muscle growth. You look like a stud for any age. Stop comparing yourself to a look you see now and consider skinny, or fitness models and or body builders who are in the single digits and be proud of what you have achieved. You damn well should be. Most people on here will be impressed. Especially since you have been so secretive about it most people probably have a worse picture in their mind than what you actually look like. This coming from someone who is lucky enough to have earned your trust and seen a few. Trust me you will get complimented, and that will be validating and help you with motivation, and your satisfaction levels of what you have achieved. Just saying... Think of it like me not wanting to take my shirt off at the concert. Once I let myself I got a great response I wasn't expecting and it was a huge confidence boost. No one is expecting you to look like a bodybuilder in prep, and not willing to settle for less but you.
Get that confidence boost my man, plus it really helps with accountability posting up progress pics occasionally if aesthetics is part of your goal. It's a mindset and I know you are all about mindset.
Dustin07
Legend
Pull-ups
BW x 15
+10lbs x 10
+20lbs x 9
Chin-ups
12
Incline seated DB curls
15 x 20s
12 x 25s
10 x 30s
11 x 35s, 40s
15 x 30s
Kroc rows
10 x 60, 75, 90, 80
Single arm machine curls
4 sets
+ 1burnout set on left side
Cybex t bar rows
15, 12, 10
DB hammer curls
10 x 45s, 50s
15 x 40s
(Superset with a few sets of calf extensions holding 55lb Dbs)
Ez bar curls - 21s
3 sets at 60lbs
Ez bar curls - regular
20 x 60lbs
+ 20 x 50lbs drop set zero rest
Lat pull downs
3 sets
Notes
Biceps are showing the most size I've ever had which is awesome, but also showing the difference in left vs right more so on my DB work today I added 1-3 reps on every set to my left arm.
Yesterday had a bunch of that rotisserie chicken from Costco (fat+sodium), tilapia and veggies for dinner (normal). And clean popcorn (almost no butter) to carb load a bit for today so weighing in at 190.00
PreWO
All Out Ultra
Gear cream
Xpg Carnitine , xpg Suppress C (2 pumps morning, 2 pumps night)
1 cap epiandrolean.
Kind of a long workout but I fed 40g protein intraWO and skipped cardio to avoid overdoing it.
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BW x 15
+10lbs x 10
+20lbs x 9
Chin-ups
12
Incline seated DB curls
15 x 20s
12 x 25s
10 x 30s
11 x 35s, 40s
15 x 30s
Kroc rows
10 x 60, 75, 90, 80
Single arm machine curls
4 sets
+ 1burnout set on left side
Cybex t bar rows
15, 12, 10
DB hammer curls
10 x 45s, 50s
15 x 40s
(Superset with a few sets of calf extensions holding 55lb Dbs)
Ez bar curls - 21s
3 sets at 60lbs
Ez bar curls - regular
20 x 60lbs
+ 20 x 50lbs drop set zero rest
Lat pull downs
3 sets
Notes
Biceps are showing the most size I've ever had which is awesome, but also showing the difference in left vs right more so on my DB work today I added 1-3 reps on every set to my left arm.
Yesterday had a bunch of that rotisserie chicken from Costco (fat+sodium), tilapia and veggies for dinner (normal). And clean popcorn (almost no butter) to carb load a bit for today so weighing in at 190.00
PreWO
All Out Ultra
Gear cream
Xpg Carnitine , xpg Suppress C (2 pumps morning, 2 pumps night)
1 cap epiandrolean.
Kind of a long workout but I fed 40g protein intraWO and skipped cardio to avoid overdoing it.
Invalid Link Removed
SkRaw85
Legend
Secret right there all along
Dustin07
Legend
Bench day with my boy
Bench
10 x 115, 155
3 x 195, 225, 255
2 x 175
1 x 290
10 x 225
12 x 205
Squats
10 x bar
5 x 95, 135, 155, 175
1 x 225
Cable standing skullies
3 sets
GHD
3 sets
Holy **** I'm so excited my boy just hit 245 I squats like I hit 135
Meant to have a major push day but I got so excited by my boy and his success we just focused on that.
He hit a bench PR at 185 and squat PR at 245. He has 315 in him right now easy.
Bench
10 x 115, 155
3 x 195, 225, 255
2 x 175
1 x 290
10 x 225
12 x 205
Squats
10 x bar
5 x 95, 135, 155, 175
1 x 225
Cable standing skullies
3 sets
GHD
3 sets
Holy **** I'm so excited my boy just hit 245 I squats like I hit 135
Meant to have a major push day but I got so excited by my boy and his success we just focused on that.
He hit a bench PR at 185 and squat PR at 245. He has 315 in him right now easy.
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akboom87
Well-known member
Dang that’s awesome!
Dustin07
Legend
Then he told me he wants to play baseball this year?!?! Who is this kid!?
My training was sidelined and I was caught up in his success. We finished up and ran to the batting cages.
Then the Seahawks and Mariners both won. What a great day
Dustin07
Legend
Squats
10 x bar, 135
3 x 185, 225,
1 x 275, 315
10 x 250
Walk outs - 10 count
2 x 365
1 x 405
1 x 445
Bulgarians
1 set of 12 to test
H/S hack squats
5 sets to 6 x 300lbs
Leg ext
3 sets
Glute extensions
3 sets
Adductor machine
3 sets to 205lbw
Notes
Did walk outs while my buddy took his squats up to 475
My squat belt hit the 4th hole today, historically only a place I see sub 180lbs but today was sitting at a nice 192 after this weekend Thai refeed meal.
10 x bar, 135
3 x 185, 225,
1 x 275, 315
10 x 250
Walk outs - 10 count
2 x 365
1 x 405
1 x 445
Bulgarians
1 set of 12 to test
H/S hack squats
5 sets to 6 x 300lbs
Leg ext
3 sets
Glute extensions
3 sets
Adductor machine
3 sets to 205lbw
Notes
Did walk outs while my buddy took his squats up to 475
My squat belt hit the 4th hole today, historically only a place I see sub 180lbs but today was sitting at a nice 192 after this weekend Thai refeed meal.
Dustin07
Legend
very cool, and helps with my teenage girl body dysmorphia, no matter what the scale says, the belt can't lie! I'm really trying to put more emphasis on mass building in the legs, I always dodge hack squats because they're so awkward I don't feel like I accomplish a lot, and the bulgarians have irritated the adductor in the past, so I'm working both back into my regiment cautiously. Manifest size!
one hour postWO I'm trashed, lol.
my boy texted me that his legs are recovering better than they have in the past. I knew he was running today so I ignored that when we squatted yesterday and afterwards I told him I didn't bring it up because I felt that running would be a good postWO active recovery day for him. (he just texted and confirmed it helped).
His routine in weightlifting class is:
mon - run
tues - squats
weds - bench
thurs - cleans
fri - free day
So this gives us a lot of flexibility to really light some fires for him. makes it easy for him to get a second bench and squat day, and I love that they're teaching cleans. I don't trust them to teach it well, but I like that the coordination is in theory being taught.
akboom87
Well-known member
Holy smoke man! Pretty impressed homie!
Dustin07
Legend
Thanks dude! It's taken a lot of work to get the biceps to start showing some size and shape but it's finally starting to pay off
akboom87
Well-known member
Oh for sure and you got some meaty forearms to go along with em!Thanks dude! It's taken a lot of work to get the biceps to start showing some size and shape but it's finally starting to pay off
MrKleen73
Legend
Dude! Looking F*CKING BEEFY!!! Love it! You have a good bit of size and a nice overall fat distribution too. Sure your dominant arm is slightly bigger but it isn't as obvious to us as it is to you. You look pretty well rounded in the upper body from these pics. The extra 3 reps a set should probably do the trick, or just do and extra set or two for that arm on every movement for both biceps and triceps. That way still pushing the dominant one hard for the sets you do them then getting in the extra sets and volume for the smaller one. If the smaller arm can't push the weight after pushing the 2 arm sets then just do down sets for the smaller arm after. You just need increased volume at an intensity high enough to stimulate more hypertrophy.
Also just so you know, if the arms were a weak point previously I would say you have corrected that issue, those arms go right along with that beefy chest and boulder shoulders.
Also just so you know, if the arms were a weak point previously I would say you have corrected that issue, those arms go right along with that beefy chest and boulder shoulders.
Dustin07
Legend
Dude this is why a coach is valuable. how I did not even think about the tricep is beyond me. good advice!
I think I have really loved the recovery I get from gear cream. I can just go go go and recover so fast. Hopefully my recovery doesnt' decrease too drastically when I go back to natty for a few months.
THANK YOU! I'm feeling much better about the repetitive work I've put into them all year. My log probably looks silly with all the bicep work I've done, but they're finally showing lol. I think my worst two attributes right now are extra bodyfat, If I carve the middle section that will make the lats pop more, and my legs. They're not horrible but I'm working harder on hypertrophy work there. The hackquats blew me up yesterday!
Dustin07
Legend
Pullups
18, 14
Chin-ups
10,
Seated DB curls
15 x 30s
10 x 42.5s
10 x 37.5s
Standing
3 x 10 x 30s - TUT
+1 set left arm
H/s iso lateral pulldown
15 x 55s
10 x 70s
10 x 80s
15 x 55s
Superset with ez bar curls
12 x 60lb
10 x 80lb
10 x 100lb
+ 10 x 60lb drop set no rest
Cybex t bar rows
5 x 12
Rear delt swings
3 x 15
Superset with DB shrugs
2 x 10+
H/S shrugs
3 x 15
Notes
Pullups are coming back fast. Never used the hammer strength shrug machine before lol, that thing is dope! I meant to do sets of pull-ups and chin-ups inbewteen sets on everything else but that's not how I ended up progressing today with my lifting buddy as we made our circuit around the gym.
My biggest priority was nailing lats and biceps (obviously) but the trap finisher was dynamite!
100lb ez bar curl was too much in some ways. 50% cheater reps on the way up with slower controlled descents. on all my ez bar sets the last rep is a pause and as slowly returned to bottom as possible.
I also threw in a set of those db curls at 30lbs as 1/3 sets, similar to 21s but instead of doing bottom to middle, or middle to top, I kept the db in the middle 1/3 of rom with a very suppinated grip to force the tennis ball pump and just try to annihilate the bicep until I couldn't lift my arm.
it was fun. one of those incredibly fun lifting days.
Weight 190
18, 14
Chin-ups
10,
Seated DB curls
15 x 30s
10 x 42.5s
10 x 37.5s
Standing
3 x 10 x 30s - TUT
+1 set left arm
H/s iso lateral pulldown
15 x 55s
10 x 70s
10 x 80s
15 x 55s
Superset with ez bar curls
12 x 60lb
10 x 80lb
10 x 100lb
+ 10 x 60lb drop set no rest
Cybex t bar rows
5 x 12
Rear delt swings
3 x 15
Superset with DB shrugs
2 x 10+
H/S shrugs
3 x 15
Notes
Pullups are coming back fast. Never used the hammer strength shrug machine before lol, that thing is dope! I meant to do sets of pull-ups and chin-ups inbewteen sets on everything else but that's not how I ended up progressing today with my lifting buddy as we made our circuit around the gym.
My biggest priority was nailing lats and biceps (obviously) but the trap finisher was dynamite!
100lb ez bar curl was too much in some ways. 50% cheater reps on the way up with slower controlled descents. on all my ez bar sets the last rep is a pause and as slowly returned to bottom as possible.
I also threw in a set of those db curls at 30lbs as 1/3 sets, similar to 21s but instead of doing bottom to middle, or middle to top, I kept the db in the middle 1/3 of rom with a very suppinated grip to force the tennis ball pump and just try to annihilate the bicep until I couldn't lift my arm.
it was fun. one of those incredibly fun lifting days.
Weight 190
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MrKleen73
Legend
If you are not planning on doing a big squat push, I would recommend tossing in more leg press with feet lower on the platform, pushing the knees out over the toes and going very deep. Get a good stretch at the bottom pause for a second and come out of the whole semi-explosively. Basically, s fast as you can while still feeling the full tension of the weight throughout the concentric contraction. Then lowering under control. Lift specifically for hypertrophy, and hypertrophy you will get.
Same thing goes here for the curls, if hypertrophy is the goal, if you do partials, keep them in the stretched portion of he movement. The bottom 1/3-2/3 of the rep are more beneficial for hypertrophy as to where the mid and upper portion are just going to allow you to use more weight with less hypertrophy stimulation. While end range training is an excellent way to bring up strength of a lagging body part like lockouts, board press, or a slingshot on bench they are not as beneficial for growth. So train with specificity of what you are trying to accomplish at the time, and your results will reflect that change.
@Dustin07 See man, I told you nothing but compliments on this picture Brother! Has to feel pretty good getting the compliments! I know it feeds my drive to do even better.
Dustin07
Legend
Thank you Sir!
will do! I do want to have a barbell on my back for rom and practice, and I'm enjoying squats again so I want to strike while that iron is hot but you're right if I had to choose then hypertrophy is probably momentarily the important thing. How do you feel about still hitting a couple low rep sets on barbell squats, then repping out on press and hacks for hypertrophy? I have never adopted hacks before, so they're very hard and awkward and seemingly disproportionately light for me, but the burn and doms I got from this week felt like I did something right.
awesome thank you, that's really good confirmation to what I thought I was feeling with that session the other day. it was almost like having a constriction band on pulling that db up to that 1/3-2/3 spot, getting the tennis ball to bulge, and really trying to hold it and move in that specific rom.
yeah but y'all are a bunch of big flirts! haha jokes aside, thank you
no matter how much you bust your ass you always feel like you could have done a little better...
Dustin07
Legend
I've been using a lot of TRF since getting back from Arizona to reset things (eating from 4pm to 8pm), that has helped with caloric restriction a lot despite having a lot of freedom in my evening feedings. I have not cycled carbs. I've been training pretty much non stop because I have felt recovered and as if my split has really worked well for me (legs day, back/bicep day, chest/tri day, rinse/repeat).
Yesterday and the day before I stepped away from the TRF a bit hitting a hard dose of protein (2 x 40g servings) by about 12-1pm and then full dinner at night to cover the rest and my weight has settled in at specifically 190.00 which feels pretty good.
my guess is I could reverse diet a bit and hold here, or utilize cardio and/or IF/TRF to get a pretty impressive cut pretty fast.
Today will be chest/tri day then tomorrow will likely be my first rest day in a while as I scored an afternoon Mariners game (against the Yanks) and I'm pulling my boy from school 1/2 day to go, should be a blast.
Yesterday and the day before I stepped away from the TRF a bit hitting a hard dose of protein (2 x 40g servings) by about 12-1pm and then full dinner at night to cover the rest and my weight has settled in at specifically 190.00 which feels pretty good.
my guess is I could reverse diet a bit and hold here, or utilize cardio and/or IF/TRF to get a pretty impressive cut pretty fast.
Today will be chest/tri day then tomorrow will likely be my first rest day in a while as I scored an afternoon Mariners game (against the Yanks) and I'm pulling my boy from school 1/2 day to go, should be a blast.
Dustin07
Legend
Bench
10 x 95, 95, 135
3 x 175, 205, 235
2 x 5 x 255
3 x 255
Spottos
10 x 205
9 x 205
Incline DB press
3 x 10 x 60s
Standing cable skull crushers
4 x 15
Face pulls
4 x 15
Machine dips
2 x 15 x +180
DB laterals
2 x 12 x 30s
DB forwards
2 x 12 x 30s
Dips
BW x 10
+25lbs x 10
+50lbs x 10
BW x 15
Pec deck
3 x 15
Notes
Felt like I saw a little of that forward shoulder roll so threw in the facepulls to right that ship. Man they felt awesome.
Had our corporate cert audit today which tied me up from about 6am to 1pm. I was pretty well fed during that time and had a ton of good vibes for this session
Looks like a lot of volume but total time was like 70minutes including locker room.
10 x 95, 95, 135
3 x 175, 205, 235
2 x 5 x 255
3 x 255
Spottos
10 x 205
9 x 205
Incline DB press
3 x 10 x 60s
Standing cable skull crushers
4 x 15
Face pulls
4 x 15
Machine dips
2 x 15 x +180
DB laterals
2 x 12 x 30s
DB forwards
2 x 12 x 30s
Dips
BW x 10
+25lbs x 10
+50lbs x 10
BW x 15
Pec deck
3 x 15
Notes
Felt like I saw a little of that forward shoulder roll so threw in the facepulls to right that ship. Man they felt awesome.
Had our corporate cert audit today which tied me up from about 6am to 1pm. I was pretty well fed during that time and had a ton of good vibes for this session
Looks like a lot of volume but total time was like 70minutes including locker room.
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Dustin07
Legend
Went back to office to check on things, return my lifting buddy, pound protein then back to gym...
Cardio
LISS treadmill incline - 30min
Today's stack
Gear Cream
Alpha Gel on one foot
Xpg dhea on another foot
Blood pressure Support XT
Mood support XT
I felt confident and cocky for my meetings
Lots of protein preWO
Ghost pump matrix
Pump addict
1 cap epiandrolean
HR never passed 120 on 10 incline today. Felt chill and rested, but also had a fire in my belly. Today's stack combo hit awesome.
Cardio
LISS treadmill incline - 30min
Today's stack
Gear Cream
Alpha Gel on one foot
Xpg dhea on another foot
Blood pressure Support XT
Mood support XT
I felt confident and cocky for my meetings
Lots of protein preWO
Ghost pump matrix
Pump addict
1 cap epiandrolean
HR never passed 120 on 10 incline today. Felt chill and rested, but also had a fire in my belly. Today's stack combo hit awesome.
Dustin07
Legend
The guys corrected me a while back on the IF discussion. I have loosely referred to intermittent fasting as those 16:8 and 20:4 intervals but I believe IF is more likely those longer 30hr fasts whereas TRF or time restricted feeding more accurately defined what I've done with a 20:4 approach many times.
Dustin07
Legend
woke up at 188.6 today, back under that magic 190 number. Which feels great because yesterday I was pounding protein all day before the gym, then finished the night off with beef burgers at moms house. I was careful with portions, but typically I weigh in 1-2lbs heavier after a dinner at moms, not 1-2lbs lighter, lol.
I feel like I have earned todays rest day. Hopefully the M's can take a game back from the Yanks today...
@SkRaw85 building from Hydes thread, I might try to throw in some smith machine next work after your's and his comments about it for hypertrophy, I'm open to any suggestions or tips you guys have on the topic though. When I threw them down in AZ a couple weeks ago out of necessity I felt like it was hard to find the correct ROM to not irritate the shoulders; (which is ironic to me cause I see guys all the time say they move to smith because regular bench causes them injury, whereas I'm feeling fortunate that bench has been very good to me the past few years).
I feel like I have earned todays rest day. Hopefully the M's can take a game back from the Yanks today...
@SkRaw85 building from Hydes thread, I might try to throw in some smith machine next work after your's and his comments about it for hypertrophy, I'm open to any suggestions or tips you guys have on the topic though. When I threw them down in AZ a couple weeks ago out of necessity I felt like it was hard to find the correct ROM to not irritate the shoulders; (which is ironic to me cause I see guys all the time say they move to smith because regular bench causes them injury, whereas I'm feeling fortunate that bench has been very good to me the past few years).
Hyde
Legend
Well I keep not getting notified of updates, but you’re doing good in here.
I still call it IF. More people know what intermittent fasting means colloquially, so it’s simpler than me having to explain.
The smith is a fine piece for hypertrophy, but only if you can nail the setup for what you’re trying to accomplish. Great for seated pressing, rowing, & squatting as well (strictly for hypertrophy). But an inch forward or backwards can make or break your setup.
I still call it IF. More people know what intermittent fasting means colloquially, so it’s simpler than me having to explain.
The smith is a fine piece for hypertrophy, but only if you can nail the setup for what you’re trying to accomplish. Great for seated pressing, rowing, & squatting as well (strictly for hypertrophy). But an inch forward or backwards can make or break your setup.
Dustin07
Legend
Thank you Sir, been having a good run at it lately. Mood and energy/recovery have been high. Strike while the iron is hot!
makes sense. would be nice if everyone could get on the same page
to be honest though the more I think about it, even if it is just becoming a matter of semantics, TRF does make more sense for the 20:4 lifestyle. But you're right, layman understanding of IF is "skipping breakfast". and if you're hard core, "skipping breakfast and lunch".
all that said, I am feeling due to throw down a 30hr+ in the near future. There is something truly cleansing in a good 30+hr fast. all studies and results aside, it's hard to argue with how you feel with a given supplement or approach. I'm a big fan of placebos, tbh.