Weights up, scales down…

akboom87 said:
Actual podcast.
Search RP Strength podcast should pop up.
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Nice, I was thinking about looking for a podcast. I've never gotten into them, but figure it might be good while doing my cardio in the mornings vs just listening to music.

akboom87 said:
I have to much else going on between work, wife is going back to school to obtain her Bachelor’s degree in project management. (Very proud of her for that because it’s a commitment and liable to be able to land a pretty decent remote PM job at the end.)

What I was getting at I enjoy going to the gym! I also try to be very positive as well even in not so positive situations lol.
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Good for her, and good advice to try and look at the positives. Much in life is about the perspective!
 
Segansational said:
Nice, I was thinking about looking for a podcast. I've never gotten into them, but figure it might be good while doing my cardio in the mornings vs just listening to music.



Good for her, and good advice to try and look at the positives. Much in life is about the perspective!
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It’s a pretty good podcast some interesting things they talk about and not overly long like 1 hr tops.

I discovered later in life that being negative doesn’t accomplish anything. I still have days I can be a negative Nancy though.
 
Not sure what I did or what caused it. I’m thinking pinched nerve, but I am having tingling thumb index and middle finger and numbness in the arm. Not super bad but annoying, I have been trying different things to see if I can get it to clear up. If no luck I’ll schedule an appointment to go see what’s happening. Did workout and seems to be ok.

gym time 5am-6:30
BW didn’t check
0RIR

lying DB fly
15x12
25x8
35x4x16x15x12

under hand row
65x12
85x8
115x4x13x12x11

cable rope tricep
20x12
30x8
40x4x15x12x11

DB curl incline
10x12
15x8
25x12x12x10x10x10

smith machine upright row
40x12
50x8
60x4x13x12x10x9
 
The fun of the nerve niggles... Always some little annoyance after you do this for a certain amount of time, then again it isn't just people who train. I hope it just goes away on it's own, and you don't really have to do anything to recover.
 
If it’s in the hand/arm, gotta be a nerve in the arm, shoulder or neck.

Try stretching out your arm/shoulder some by grabbing a pull-up bar or something overhead and hanging from your arm somewhat.

Neck you could try a band choked above then looped under your jaw and lowering yourself/squatting down somewhat, but you may just want to see a chiro.

I’m not a doctor and I implore you to use your best discretion so you don’t make things worse or hurt something else, but these are just a couple ideas to consider playing with.
 
Hyde said:
If it’s in the hand/arm, gotta be a nerve in the arm, shoulder or neck.

Try stretching out your arm/shoulder some by grabbing a pull-up bar or something overhead and hanging from your arm somewhat.

Neck you could try a band choked above then looped under your jaw and lowering yourself/squatting down somewhat, but you may just want to see a chiro.

I’m not a doctor and I implore you to use your best discretion so you don’t make things worse or hurt something else, but these are just a couple ideas to consider playing with.
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Yep did several rounds of hanging this morning, tried some nerve flossing stretching. It’s in my shoulder blade are I can feel it with a tennis ball but haven’t got the right technique yet. If no improvement I’ll hit a chiropractor Thursday
 
@akboom87 Where are you listening to that RP Podcast? I looked to see if on Audible, and didn't see it. Maybe iHeart?
 
akboom87 said:
That’s a good question, I have a iPhone so it’s just on the podcast app that comes with the phone. I’m sure that is no help to you though.
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akboom87 said:
Pretty sure they say it’s on Spotify I believe too.
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Sweet, I will look there. I tried on Youtube and found a list of them but only 3 available and 47 hidden. I will check Spotify and iHeart. I keep hearing iHeart is supposed to have tons of podcasts now. I really want to listen to the injury one you mentioned!!!
 
MrKleen73 said:
Sweet, I will look there. I tried on Youtube and found a list of them but only 3 available and 47 hidden. I will check Spotify and iHeart. I keep hearing iHeart is supposed to have tons of podcasts now. I really want to listen to the injury one you mentioned!!!
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Yeah and they released this weeks podcast and it’s injury VS pain- how to come back from an injury. Plan on listening to that tomorrow on drive to site.
 
Sweet, I just found it on Spotify, thanks!
 
Gym time 5am-6:15Am
BW-228.2
0RIR

Leg press
225x12
315x8
425x4x8x8x8 this was a test of will and determination

deadlift
95x12
135x8
195x3x8x8

leg curl machine
40x12
70x8
110x4x10x10x10

calf machine
60x12
80x8
110x12x12x12

face pull
30x12x12x12x10

skipped shrugs I was spent. Also arm still acting up numbness and tingling. Tomorrow morning I will be doing foam rolling more stretches and treadmill. Then I will roll into deload. I was planning to just extend the meso another week. Plans changed next week I have to be out all week to help survey bridges in BFE.

So I will de load rest of the week-week off-come back might do an almost de load week returning then start a new meso. TBD on that yet, my goal next week will be a **** tone of walking all day and going to doing a lot of fasting during the day meal at night. Would like to do 36 hr fasts but worried it will effect work performance to much.
 
Don’t murder yourself on the fasting; if you need to eat nightly for work generally then do it. This is big picture lifestyle improvements, so don’t burn yourself out. Slow & steady progress forward consistently is what will get you where you want to be.

Coming from a guy who does longer fasts sometimes, it’s not always worth it. You have to make them work for you.
 
Agreed, also my recommendation for you is to at a minimum eat your estimated maintenance calories. You are supposed to recover, and possibly even overcompensate and grow during your deload. I have definitely done the deficits on deload before, but I didn't really realize I wasn't doing them right. I mean when you think about it, the week is to rebuild, not just rest. So you wouldn't to take time off work to repair a wall and intentionally not supply enough bricks to complete the job. The job will never get done.
 
MrKleen73 said:
Agreed, also my recommendation for you is to at a minimum eat your estimated maintenance calories. You are supposed to recover, and possibly even overcompensate and grow during your deload. I have definitely done the deficits on deload before, but I didn't really realize I wasn't doing them right. I mean when you think about it, the week is to rebuild, not just rest. So you wouldn't to take time off work to repair a wall and intentionally not supply enough bricks to complete the job. The job will never get done.
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That’s a good point I did not really consider that.
 
On a side not arm hand still numb tingling. Have an appointment this afternoon with chiropractor to see if it can get straightened out.
 
akboom87 said:
On a side not arm hand still numb tingling. Have an appointment this afternoon with chiropractor to see if it can get straightened out.
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Good luck!
 
Got in did an evaluation I had some issues in the neck he adjusted that,middle back re adjusted, and then re adjusted my wrist. Also worked neck muscles right side was really bound up. No immediate relief, it’s slightly better. I have a follow up adjustment for Friday and will go from there.
 
Little sore after being popped, wanted to get some steps in tonight but the wife is not feeling super great so just a laid back evening, are little one is so close to crawling so that will be a new thing to keep up with!

steps
4,393

calories
1,543
Carbs
124g
Protein
140g
Fat
60g
 
Gym time 5am-6:30am
BW 226.2 new low
8 RIR

bench
95x12
115x8
135x4x4

lat underhand pull down
55x12
85x8
110x5x5

cable bar tricep pushdown
20x12
30x8
45x8x8

cable bar curl
20x12
30x8
40x6x6

DB seated shoulder press
25x8 stopped there with arm numbness my shoulder was unstable and was all over the place

machine crunch
60x12
90x8
115x8x8

arm tingling is a lot better today then has been so overall pretty happy about that.
 
That arm tingling thing is weird, def sounds like a pinched nerve. My guess (not a doc) would ne something somewhere in your neck/upper back may be knotted and pressing slightly on something. Try some foam rolling along that area.
 
Segansational said:
That arm tingling thing is weird, def sounds like a pinched nerve. My guess (not a doc) would ne something somewhere in your neck/upper back may be knotted and pressing slightly on something. Try some foam rolling along that area.
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It’s a pinched nerve in my neck, was at the chiropractor yesterday he got things popped and adjusted and it’s better today. I go back tomorrow to check again and see if he needs to do more cracking. Then follow up next week again.
 
Congrats on the new low in body weight, and the progress on the injury!
 
Steps
8,300

calories
1550
Carbs
46g
Protein
125g
Fat
101g

long day in the field I don’t think my phone picked up all my steps because feels like I put a lot more on.
 
225.8 this morning so pretty excited about that. No gym this morning have to be on the road here shortly. Have another appointment late afternoon to re adjust neck/mid back/ wrist.
 
Congrats man, another new low so fast and a pretty decent drop too.
 
I think that few days of bumping up calories and carbs to maintenance then dropping back down have been the ticket.
 
Congrats man the consistent effort is showing!
 
Yesterday did go hammer out some treadmill time due to rainy weather.

steps
10,588

calories
1598
carbs
195g
Protein
85g
Fat
30g

me and the wife did go out for lunch had a flat bread and couple October fest beers. Then made chili for dinner. Protein low yesterday.

this morning sitting right at 225#
 
Hyde said:
Don’t murder yourself on the fasting; if you need to eat nightly for work generally then do it. This is big picture lifestyle improvements, so don’t burn yourself out. Slow & steady progress forward consistently is what will get you where you want to be.

Coming from a guy who does longer fasts sometimes, it’s not always worth it. You have to make them work for you.
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It's amazing how learning fasting protocol changes your perception a bit of nutrition and makes you realize when you do or do not actually need food. My mind is still a bit blow by how much more effective intelligently timed feeds with fasting is at preserving muscle mass vs crash dieting or significant deficits by themselves fed all day long.

akboom87 said:
Did a small fast 20-23hr yesterday then 2 meals evening.
Dropped again this morning
224.6
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that's awesome man, great progress this year!
 
akboom87 said:
me and the wife did go out for lunch had a flat bread and couple October fest beers. Then made chili for dinner. Protein low yesterday.
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beer and dairy are by far the two things that make me retain water/weight the most. I could drink a fifth of bourbon and have less effect than 2 beers. (don't tell my liver)
 
You know, I don't drink beer too often without other things that bloat me. I am not really sure if I bloat up the day after a few beers. I have found myself getting into IPA's recently which is wierd because originally I hated them. Then again I originally hated all beer so...
 
MrKleen73 said:
I have found myself getting into IPA's recently which is wierd because originally I hated them. Then again I originally hated all beer so...
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IPAs are definitely my go to but I have to admit I had a buddy recently talk me into Rainiers. which to me were always... disgusting (our local beer). however, he started serving them with a lime in them like corona and it was pretty dang good.
 
Dustin07 said:
IPAs are definitely my go to but I have to admit I had a buddy recently talk me into Rainiers. which to me were always... disgusting (our local beer). however, he started serving them with a lime in them like corona and it was pretty dang good.
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It is funny how you can hate something when you first taste it, and then you start to gradually prefer it after repeated exposure.
 
MrKleen73 said:
You know, I don't drink beer too often without other things that bloat me. I am not really sure if I bloat up the day after a few beers. I have found myself getting into IPA's recently which is wierd because originally I hated them. Then again I originally hated all beer so...
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That was me too. Originally, I liked it the darker the better. Guiness, stouts, porters only. Then one day it just flipped and now all I want are IPAs.
 
Segansational said:
That was me too. Originally, I liked it the darker the better. Guiness, stouts, porters only. Then one day it just flipped and now all I want are IPAs.
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I still enjoy other beers but out of a tap it's like I can double the alcohol content for an extra dollar or two and save myself the need for multiple beers.
 
Sorry guys for the lack of responses this week has been a busy week and by the time I’m done for the night it’s time for bed. Will be excited to be home tomorrow and get a weigh in Saturday morning and maybe sneak a gym session in!!
 
Well this last week was just absolutely brutal. I was helping are surveying department because they are swamped. We did 2.5 bridge topographical surveys, the water was waist high for 85% of it and the vegetation and cat tails were thick. So it was hard work but got it done. Didn’t track anything last week and also didn’t get much food in between work.

I was definitely surprised this morning at my check in.
223.6 lbs. for a new record low for me!
 
akboom87 said:
Well this last week was just absolutely brutal. I was helping are surveying department because they are swamped. We did 2.5 bridge topographical surveys, the water was waist high for 85% of it and the vegetation and cat tails were thick. So it was hard work but got it done. Didn’t track anything last week and also didn’t get much food in between work.

I was definitely surprised this morning at my check in.
223.6 lbs. for a new record low for me!
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Hard work pays off!
 
Congratulations Man that is awesome progress. You are just chugging along. Before you know it you will be able to focus on gains!!!
 
MrKleen73 said:
Congratulations Man that is awesome progress. You are just chugging along. Before you know it you will be able to focus on gains!!!
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Making progress for sure I’m at the 47lbs lost so far. Don’t know where the point is I say I’m good and start looking for some gains, but working towards it.
 
akboom87 said:
Making progress for sure I’m at the 47lbs lost so far. Don’t know where the point is I say I’m good and start looking for some gains, but working towards it.
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I would say whenever you feel you are at a point where putting on 10-15lbs on maintaining for a little bit then being able to diet back down from there. You could to lean gaining just bein a tad over your maintenance and have a lot less to clean up too which would make for a longer runway up too.
 
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