Weights up, scales down…

akboom87 said:
No I added those I forgot to mention that in there and the leaning shrugs I added. My neck seemed way to small so I been adding some neck work every week.
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I have always though a big neck makes you more powerful. I have a BFS Neck Machine and love it!!
 
Rocket3015 said:
I have always though a big neck makes you more powerful. I have a BFS Neck Machine and love it!!
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We always worked the neck growing up playing hockey!
I’m sure I get some funny looks in the gym from time to time when I’m targeting neck muscles.
 
Rocket3015 said:
I have always though a big neck makes you more powerful. I have a BFS Neck Machine and love it!!
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There is for sure some correlation. Not sure if training your neck makes you more powerful or people's necks just get thicker as they get bigger and more powerful. I have no reference point with neck training but my neck gets thicker when I get bigger without much extra training. I am sure it would be even bigger if I did though. I already have too many issues with things fitting too tightly around my neck if the shirt actually fits well everywhere else. Part of the reason most of my T shirts are V neck. Otherwise I have to stretch the neck hole to keep it off of the bottom of my neck. It really bothers me to have it tight on my neck.
akboom87 said:
We always worked the neck growing up playing hockey!
I’m sure I get some funny looks in the gym from time to time when I’m targeting neck muscles.
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I bet, it is not a common thing. I would think it would be extremely valuable in any type of contact sport for safety purposes.
 
MrKleen73 said:
There is for sure some correlation. Not sure if training your neck makes you more powerful or people's necks just get thicker as they get bigger and more powerful. I have no reference point with neck training but my neck gets thicker when I get bigger without much extra training. I am sure it would be even bigger if I did though. I already have too many issues with things fitting too tightly around my neck if the shirt actually fits well everywhere else. Part of the reason most of my T shirts are V neck. Otherwise I have to stretch the neck hole to keep it off of the bottom of my neck. It really bothers me to have it tight on my neck.
I bet, it is not a common thing. I would think it would be extremely valuable in any type of contact sport for safety purposes.
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Yep are neck injuries where the leader in are sport. Followed by concussion. Never injured my neck but had several concussions.
 
akboom87 said:
Yep are neck injuries where the leader in are sport. Followed by concussion. Never injured my neck but had several concussions.
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I've hit my head a few times also !!
 
I have never had a diagnosed concussion, but I am pretty sure I have had one or two judging by the pain, grogginess afterwards, and headaches for days following. However I was raised in the suck it up era. So we just did as we were told. "Rub some dirt on it Boy! You'll be alright!" I remember once my kneecap got dislocated in the game, and the coach tried to force me to go back on the field. That is when I quit football right there in the middle of the game when he insisted even after seeing my knee all f-ed up. My Dad almost killed me at first then saw my leg and went off on the coach for trying to send me back out. I was lucky it popped back over when I stood back up off the bench but there was no way I was going back on that field being 5'8 and no future in the sport other than being a crash test dummy for the bigger guys. Ain't nobody got any use for a 5'8 tight tackle or nose guard in college.
 
I have had (2) diagnosed bicycle crash at about 10 years old and Motorcycle (No Helmet) at 16 (In a coma for 8 weeks) but I don't remember ???
 
Was not feeling super hot this morning, dull headache and just kinda blah. Had some coffee and then slammed some water and felt better. Made it to the gym for the last session of deload. Once I got going I felt like I could have kept going but completed what was scheduled and called it. Will be ready for the next 3 weeks! Will be 5 days a week full body.

Gym time 9:00 AM

I won’t list my warm up weights before each lift.
warmups1. 30 rep max for 12 reps
warmups 2. 20 rep max for 8 reps
Warmups 3. 10 rep max for 4 reps
Reps in reserve 8 de load week
Leg extensions- 55# X 10 reps X 10 reps

cable pull through- 35# X 10 reps X 10 reps

Lying leg curl- 65# X 8 reps

calve machine- 40# X 8 reps X reps

Think I might have not hydrated up enough Thursday and Friday and it caught up to me today.
 
akboom87 said:
Was not feeling super hot this morning, dull headache and just kinda blah. Had some coffee and then slammed some water and felt better. Made it to the gym for the last session of deload. Once I got going I felt like I could have kept going but completed what was scheduled and called it. Will be ready for the next 3 weeks! Will be 5 days a week full body.

Gym time 9:00 AM

I won’t list my warm up weights before each lift.
warmups1. 30 rep max for 12 reps
warmups 2. 20 rep max for 8 reps
Warmups 3. 10 rep max for 4 reps
Reps in reserve 8 de load week
Leg extensions- 55# X 10 reps X 10 reps

cable pull through- 35# X 10 reps X 10 reps

Lying leg curl- 65# X 8 reps

calve machine- 40# X 8 reps X reps

Think I might have not hydrated up enough Thursday and Friday and it caught up to me today.
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This is always a challenge, try to carry a bottle of water with you at all times !!
 
Today is the start of new meso cycle, 5 days a week full body

Gym time 5:00 AM

I won’t list my warm up weights before each lift.
warmups1. 30 rep max for 12 reps
warmups 2. 20 rep max for 8 reps
Warmups 3. 10 rep max for 4 reps
Reps in reserve 2

incline DB bench- 50# X 10 reps X 9 reps X 7 reps

flat DB fly- 30# x 10 reps X 8 reps X 8 reps

Ez bar skull crusher- 60# X 8 reps X 8 reps X 6 reps ( neck curls between sets 10# X 8 reps 20# X 8 reps X 8 reps)

dips- BW X 6 reps X 4 reps

DB leaning shrug- 60# X 10 reps X 10 reps X 8 reps

BB upright row- 95# X 8 reps X 8 reps X 8 reps


Cable shrug- 95# X 10 reps X 8 reps X 8 reps

New mesocycle, will be 5 days a week full body for the next 4 weeks. Felt absolutely amazing today, was hungry for this session weight felt great lots of endurance and energy!
 
That looks like a great rep range for you to grow in too!!! Nice weight selection. I might recommend a little higher reps on things like Flies, Skull Crushers, Upright Rows, Side raises and the like. Shoulders respond very well to higher reps, and things like skull crushers can abuse your elbows if you stay in the lower ranges. Easy to change if you want to by just choosing a lower weight. If the app doesn't know what you should do for weight and reps from moving it down too far it will just ask you to do an RIR number with the exercise to give a similar starting point and you go from there.
 
MrKleen73 said:
That looks like a great rep range for you to grow in too!!! Nice weight selection. I might recommend a little higher reps on things like Flies, Skull Crushers, Upright Rows, Side raises and the like. Shoulders respond very well to higher reps, and things like skull crushers can abuse your elbows if you stay in the lower ranges. Easy to change if you want to by just choosing a lower weight. If the app doesn't know what you should do for weight and reps from moving it down too far it will just ask you to do an RIR number with the exercise to give a similar starting point and you go from there.
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Yeah the skull crushers was disappointing, 60 I can usually get 10+ but I was not able to crank them out. Might have to drop the weight down to up the reps!
 
man I love skull crushers but they're definitely the movement that even 25yrs later still irritates my elbows the most
 
Dustin07 said:
man I love skull crushers but they're definitely the movement that even 25yrs later still irritates my elbows the most
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Try Incline Skull Crushers, they are a bit more forgiving on the elbows, also do them as a 2nd triceps exercise if possible so the triceps are already fatigued limiting the weight that is putting pressure on that tendon.
 
@MrKleen73 do you know if you can re order exercises once you have the meso done? I pulled it up on the computer, I see where you can move something down. Not seeing if you can re arrange, maybe you can’t once you are done creating?
 
Yes, once the meso is created you can do this by clicking on the karat "menu dots" next to the name of the exercise, it will have a move exercise up or down option right there. I also think on the Desktop, and the iPad you can drag and drop them as you are building it during the exercise choosing portion. Good idea for if more focus on back putting it in before chest or vice versa.
 
Skull Crushers one of my all time favorites !!
 
long day out on site today so didn’t get to updates until late today.


Gym time 5 AM
I won’t list my warm up weights before each lift.
warmups1. 30 rep max for 12 reps
warmups 2. 20 rep max for 8 reps
Warmups 3. 10 rep max for 4 reps

RIR 2

EZ bar preacher curl-40# X 12 reps X 10 reps X 8 reps

cable ez bar curl- 40# X 8 reps X 8 reps X 7 reps

Assisted pull ups- 110#assistance X 5 reps X 5 reps

bent over barbell rows- 115# X 8 reps c 8 reps

barbell shrug-135# X 12 reps X 10 reps X 10 reps

smith machine seated shoulder press- 90# 12 reps X 10 reps X 8 reps

DB bench wrist curl- 35# X 12 reps X 10 reps X 10 reps ( neck curls between sets 10# X 10 reps 20# x 10 reps x 8 reps 10# x 10 reps
 
Gym time 5 AM
I won’t list my warm up weights before each lift.
warmups1. 30 rep max for 12 reps
warmups 2. 20 rep max for 8 reps
Warmups 3. 10 rep max for 4 reps

RIR 2

leg extension- 120# X 10 reps X 10 reps X 8 reps

Leg press-315# X 12 reps X 10 reps

deadlift-155# X 6 reps X 6 reps

lying leg curl- 110# X 8 reps X 8 reps X 6 reps

Seated leg curl- 80# X 10 reps X 10 reps

calf machine- 100# X 12 reps X 12 reps X 10 reps

machine Ab machine- 130# X 15 reps X 10 reps

another solid session. Definitely felt I could have slept in but got up and got after it. Leg’s definitely felt it and then got to spend all day walking around site so they got a workout today!
 
Definitely a little slow moving today been a busy week. Last night slept like a tank got to say the sleep on this stack is absolutely incredible! Also noticing in the mirror a fuller look even on my cut. Would imagine that is from the PA XT, also allowing me to push more than I was previously and that is a great thing! Especially being in caloric deficit and training fasted. I have been steadily holding between 238 and 239 very happy with that.

Gym time 5 AM
I won’t list my warm up weights before each lift.
warmups1. 30 rep max for 12 reps
warmups 2. 20 rep max for 8 reps
Warmups 3. 10 rep max for 4 reps

RIR 2

Hammer curls- 35# X 10 reps X 8 reps X 8 reps down set 15# X 20 reps

Tricep rope pushdown- 40# X 12 reps X 10 reps down set 25# X 12 reps

incline wide bench- 115 X 8 reps X 6 reps

chest supported row-35# X 12 reps X 12 reps

DB press high incline- 35# X 12 reps X 10 reps X 10 reps

BB bent over shrug- 135# X 12 reps X 12 reps

BB wrist curl- 75# X 14 reps X 10 reps X 10 reps
 
Killing it man!
 
definitely a little stiff and slow going this morning. Definitely has been a productive week at the gym and been in the field most of the week at work. I’m feeling like this mesocycle is going to be one of the best training blocks I have completed since I have touched weights. Having the program laid out and tracking makes my life way easier. Plus doing things I have never attempted before, with the added videos on the app makes it easy to see what form to use and how to replicate the exercises.

Gym time 5 AM
I won’t list my warm up weights before each lift.
warmups1. 30 rep max for 12 reps
warmups 2. 20 rep max for 8 reps
Warmups 3. 10 rep max for 4 reps

RIR 2

Cable pull through-50# X 10 reps X 10 reps

leg extension- 120# X 11 reps X 9 reps

BB squat- 185# X 6 reps X 6 reps

stiff legged deadlift- 115# X 8 reps

good morning- 95# X 8 reps

seated calf plate raise- 90# X 12 reps X 12 reps

hanging knee raise- 8 reps X 8 reps
 
Great to see things working out for you!
 
Need to get one of those roll up measuring tapes. I swear my neck is getting bigger but I don’t have a baseline measurement. I’ll get some pictures up later Sunday or Monday for a progress check up.
 
Today was a little bit of a test to see how my energy and endurance was going to hold up today. We traveled over the weekend to spend time with family. I finished last meal yesterday at 6 pm. We arrived back home this afternoon, I took my dose of PA XT about 30-45 minutes beforehand. Headed to the gym at 1 pm so roughly 18 hrs fasted.


Gym time 1 p
I won’t list my warm up weights before each lift.
warmups1. 30 rep max for 12 reps
warmups 2. 20 rep max for 8 reps
Warmups 3. 10 rep max for 4 reps

1 RIR

incline DB press- 50# 12 reps X 10 reps (down set) 30# X 12 reps

DB fly flat- 30# 12 reps X 10 reps

ez bar skull crusher- 60# 12 reps X 10 reps

dips- 5 reps ( I was gassed on this and barely made it to 5)

DB leaning shrug single arm- 60# 14 reps x 12 reps X 10 reps

DB upright row- 95# 12 reps X 12 reps X 10 reps

Cable shrugs- 100# 14 reps X 12 reps X 10 reps

(added for a little extra)
Pec dec-150#x8 reps X 8 reps

shoulder raise machine- 80# x8 reps X 8 reps X 4 reps drop weight to 40# X 10 reps

was extremely happy with this session. Managed to add reps and increased weight. While I was running out of gas in muscles but still felt like tons of energy and wanted to keep going!
 
Gym closed today, not a big deal been a busy 3 days so a nice easy day with the family is fine with me. Will be fasting until dinner again. Still sitting at 239 completely happy with that. Got a chuck roast all seasoned up and in the smoker for some good eats tonight. Also got some 4th of July outfits for my little girl! Invalid Link Removed
She says happy Independence Day everyone!!
 
Cute Kid, They make life worth living !! My daughters are 40 and 50 years old still are the Greatest Thing In My Life !!
 
Rocket3015 said:
Cute Kid, They make life worth living !! My daughters are 40 and 50 years old still are the Greatest Thing In My Life !!
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It’s amazing how much she has changed my world and outlook on life. Looking forward to the future and probably more little ones !
 
akboom87 said:
It’s amazing how much she has changed my world and outlook on life. Looking forward to the future and probably more little ones !
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Enjoy Life !!! It's never long enough !!
 
Fasted 24 hrs yesterday again and back down to 238.2. Have all my meal prep done and ready for the short week lol. Finished smoking the chuck roast yesterday right at about 8 hrs internal temp 194 when I pulled at let rest a hr. Brushing a butter compound kept it perfect.
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Back up and at it this morning, sleep was a little off last night. Due to lots of fireworks that would make the dogs bark and then wake the little one up. But that didn’t last too long.


Gym time
I won’t list my warm up weights before each lift.
warmups1. 30 rep max for 12 reps
warmups 2. 20 rep max for 8 reps
Warmups 3. 10 rep max for 4 reps

1 RIR

preacher curl ez bar- 40# X 14 reps X 12 reps

ez bar cable curl-40# X 10 reps (drop set) 30# X 10reps X 12 reps

wide grip pull up- 110# assist- X 7 reps X 6 reps

bent over BB row- 115# X 9 reps X 9 reps

BB shrug-155# X 12 reps X 12 reps (drop set) 135# X 12 reps

seated smith machine shoulder press- 90# X 13 reps X 10 reps (drop set) 70# X 10 reps

flat bench DB wrist curls- 35# X 14 reps X 12 reps X 11 reps X 8 reps

neck curls- 10# X 10 reps X 10 reps 20# X 10 reps X 10 reps
 
I can't stop looking at that BEEF !!!
 
Your baby girl is so adorable!
 
Got word yesterday will be having a fair sized road project coming up starting next week. While this is good for the bank account and for work keeping us busy it’s going to Jack my training up. If it was in town it would be fine but it’s a 1hr drive south of town so I’ll have to be on the road at 6. Gym opens at 5 so going to be to short on time for what I have going on.

depending how late they work possibly might be able to get it in end of the day.
Or other option go back into cardio ramping up weight loss for the next 2-3 weeks.

there would be enough time to go hammer out 30 minutes of cardio then hit the road, do that 5 a week while in my deficit, ramp up fasting and drop some more weight.

Any thoughts or opinions?

This morning a little slow getting out of the sack. It was so odd this morning I fell asleep and I never even moved last night. When my alarm went off I was like wtf I’m exactly how I feel asleep and it seemed like I just closed my eyes.


Gym time
I won’t list my warm up weights before each lift.
warmups1. 30 rep max for 12 reps
warmups 2. 20 rep max for 8 reps
Warmups 3. 10 rep max for 4 reps

1 RIR

Leg extension- 125# X 9 reps X 9 reps X 8 reps

leg press- 325# X 13 reps X 10 reps

lying leg curl- 115# X 9 reps X 8 reps X 8 reps

seated leg curl- 85# X 12 reps X 10 reps

deadlift- 160# X 6 reps X 6 reps

calf machine- 105# X 12 reps X 12 reps X 10 reps

machine crunch- 135# X 15 reps X 12 reps
 
I'm sure you will figure it out, You seem pretty motivated !!
 
Find a way to make something work for you! Maybe something like a HIT “full body” training session on Wednesday morning and an upper and lower day on Saturday & Sunday, then cardio most other days.

For that HIT session, an example could be to work up to a 20-rep set of hacksquat or Legpress, then to a top set on the chest press machine with a rest pause finish, and lastly with a Lat Pulldown with straps taken into just partial reps at the end when you can no longer row the full range. Then you are done, bing bang boom.

I think HIT is totally inferior to high volume for hypertrophy, but massively superior to not training while also being extremely time efficient - and it’s also basically cardio. It is possible to make hypertrophy gains with infrequent, low volume sessions of high intensity, if done consistently with enough effort. And it will certainly help keep mass around.
 
Hyde said:
Find a way to make something work for you! Maybe something like a HIT “full body” training session on Wednesday morning and an upper and lower day on Saturday & Sunday, then cardio most other days.

For that HIT session, an example could be to work up to a 20-rep set of hacksquat or Legpress, then to a top set on the chest press machine with a rest pause finish, and lastly with a Lat Pulldown with straps taken into just partial reps at the end when you can no longer row the full range. Then you are done, bing bang boom.

I think HIT is totally inferior to high volume for hypertrophy, but massively superior to not training while also being extremely time efficient - and it’s also basically cardio. It is possible to make hypertrophy gains with infrequent, low volume sessions of high intensity, if done consistently with enough effort. And it will certainly help keep mass around.
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I was going to suggest something similar. That or an escalating weight full body dumbbell complex 3 times that week, take care of fat burning and weight training for the day in one fail swoop. I have one I have set up with 10 DB exercises done in succession alternating from upper and lower body movements that can be done in 30 minutes and will leave him pumped, and dripping sweat. @akboom87 if you decide on the cut route and want to look at that PM me your email and I will send over. It isn't a hypertrophy workout but will cause hypertrophy or keep it at bay while burning fat especially if done for 3 weeks adding weight each session.
 
Another option if time to do so would be half your session in the morning and the other half after work. That way if you miss the after work session it is only the smaller stuff that is missed like shoulder, arms calves and abs.
 
Appreciate the feedback guys! Yeah it’s hard telling what the schedule is going to be like yet so I might get lucky and it not effect it, but I like to have a plan in place in case. These are the times I do miss a 24hr gym.
 
Man got to love some of this July weather, 51 degrees this morning and only a high of 70 lol. We went from almost 100 to 70’s for the last 2 days and the next 3 according to weather, wild.



this morning session ran a little longer but I added some down sets and rested a bit longer on some exercises.

Gym time 5:10 AM
Going to add my warm up weights.

cable Tricep rope push down- 15#x12 reps/ 30#x 8 reps/ 40#x4 reps/ 40#x 14 reps X 11 reps X 10 reps (down set 25# X 13 reps X 10 reps X 10 reps

Hammer curl- 15#x12 reps/ 25# X 8 reps/ 30# X 4 reps/ 30# X 11 reps X 10 reps (down set 15# X 22 reps X 20 reps)

Bench press BB incline- 65#x 12 reps/ 85# X 8 reps/ 115# X 4 reps/ 115# X 10 reps X 8 reps

Chest supported DB row- 20# X 12 reps/ 25# x8 reps/ 40# x 4 reps/ 40# x 12 reps x 12 reps (down set 30# x 10 reps)

DB press high incline- 20# x 12 reps/ 25# x 8 reps/ 35# x 4 reps/ 35# x 14 reps x 11 reps x 9 reps

DB bent over shrug- 25# x 12 reps/ 30# x 8 reps/ 40# x 4 reps/ 40# x 12 reps x 12 reps x 12 reps

BB standing wrist curl- 45# x 12 reps/ 60# x 8 reps/ 75# x 4 reps/ 75# x 15 reps x 12 reps x 12 reps
 
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