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Weights up, scales down…

Will post my workout later on today I did get to the gym this morning and basically did a de load day to get things moving again.
Go back to the chiropractor today, I was there last Friday as well.
My arm and hand numbness kinda got better but then towards the end of last week was back to square one. So not quite sure what is going on, it’s starting to concern me. Maybe it takes longer to straighten out then I think I’m not really sure.
 
akboom87 said:
Will post my workout later on today I did get to the gym this morning and basically did a de load day to get things moving again.
Go back to the chiropractor today, I was there last Friday as well.
My arm and hand numbness kinda got better but then towards the end of last week was back to square one. So not quite sure what is going on, it’s starting to concern me. Maybe it takes longer to straighten out then I think I’m not really sure.
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An impingement can definitely take a bit to clear up, especially if not getting any soft tissue work to help relieve it. I get numbness on various differe t fingers from time to time,but it isn't anything that stops me from doing anything so I don't stress it. I know it means I have something swollen around a nerve or something. Of course mine is not debilitating, just something that happens on occasion, but I can still grip and stuff so I just don't pay too much attention to it.
 
MrKleen73 said:
An impingement can definitely take a bit to clear up, especially if not getting any soft tissue work to help relieve it. I get numbness on various differe t fingers from time to time,but it isn't anything that stops me from doing anything so I don't stress it. I know it means I have something swollen around a nerve or something. Of course mine is not debilitating, just something that happens on occasion, but I can still grip and stuff so I just don't pay too much attention to it.
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It’s not debilitating yet I don’t think but like my typing is way off from lack of feeling in the hand, and writing is not so hot. Still got grip strength and full use. I know he said it could take quite a while to heal up, I don’t remember him saying a time frame but I’m going to ask today.
 
akboom87 said:
It’s not debilitating yet I don’t think but like my typing is way off from lack of feeling in the hand, and writing is not so hot. Still got grip strength and full use. I know he said it could take quite a while to heal up, I don’t remember him saying a time frame but I’m going to ask today.
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Are you taking anything for inflammation?
 
Resolve10 said:
Depending on the issue it may take a little bit. I don't want to overstep my bounds, but what are you doing in your chiro session? Does he give you extra stuff to work on in between?

If you take fish oil or curumin you could up them a little to get a bit more relief while you work things out til they get better.
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Not overstepping at all. He has been adjusting my neck and mid back between shoulder blades per his little device he rolls up and down.
Has been adjusting my wrist and then working my neck and shoulder muscles that have been really tense.

he has me doing these forearm massages at home and some neck stretches.
 
Resolve10 said:
Ok because (and I know I sound like a jerk) you really should be getting exercises to do to. Stretching won't fix every issue and you don't want to get into the habit of just going in to get readjusted non-stop if you never fix the underlying issue. He may address that though and may just be trying to get relief and let things calm down first, again that is why I don't want to overstep I know I don't have all the details.

Hope you feel better though.
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Yeah fully understand and agree that could be the case.
On a side note I did find a sports clinic that has great reviews and if needed I’m going to schedule and go to them if things don’t improve.
 
Well I was off today my appointment isn’t until next Monday.

on a bright side note though, I found a you tube video of some neck exercises. That has been the ticket tonight doing those I am feeling much relief. Getting some feeling back in the hand as well. So going to be keeping that going.

gym time 5 am- 6:30 am
8RIR

leg extension
50x12
90x8
125x4x6x6

cable pull through
35x12
45x8
65x6x6

Lying leg curl
50x12
90x8
120x4x8x8

calf machine
60x12
80x8
110x4x6x6

machine fly
40x12
60x8
100x6x6

delt machine
20x12
30x8
40x10x10x10

1 mile treadmill
 
Nice session and glad you found the neck exercises. Let me guess chin tucks and the like?
 
MrKleen73 said:
Nice session and glad you found the neck exercises. Let me guess chin tucks and the like?
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No actually it surprised me, stand up straight put my left hand on my right collarbone and then turn my head lean to the side. Amazing how tense that was at first and then things started to release and feel pretty good. Took a screenshot of the video of what it looks like Invalid Link Removed
 
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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You’re doing a great job!

I would be looking at getting to 190. That gives you a 10lb rebound to still be ~200. And like Kleen said maybe you can kind of recomp there for a bit before continuing to lean.
 
Hyde said:
You’re doing a great job!

I would be looking at getting to 190. That gives you a 10lb rebound to still be ~200. And like Kleen said maybe you can kind of recomp there for a bit before continuing to lean.
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That seems to be a good number and I like the 10# float and that would still be at 200. Untill then I’ll just keep fighting the good fight!
 
That sounds like a great place to stop for a bit run maintenance level calories and give the body a break from the deficit. Might get some rebound growth there helping recomp as mentioned, then after a while there start working your way back down or decide where you want to go from there.
 
MrKleen73 said:
That sounds like a great place to stop for a bit run maintenance level calories and give the body a break from the deficit. Might get some rebound growth there helping recomp as mentioned, then after a while there start working your way back down or decide where you want to go from there.
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Since this is all completely new, how long does one run around maintenance. I suppose that probably also depends on what the goal is?
 
You're doing phenomenal man, keep up the great work!
it's funny how with age the pains shift orientation. It's been quite some time since I had a serious issue but now days I find that time AWAY from lifting/training causes more aches and issues than consistency in the gym 😅
 
akboom87 said:
Since this is all completely new, how long does one run around maintenance. I suppose that probably also depends on what the goal is?
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Layne released a product called Carbon Diet Coach I believe, decent app for $9.99/month with a community on FB. at the surface, it's the same as many free apps, but it supposedly watches your weight/goals and if you are compliant with your calories it will make adjustments weekly or monthly based upon progress improving or stalling.

I know that he was running a year of 3-5 week cuts followed by 4-6 week reverse dieting. which isn't eat anything, it was adding like 100 cals a day per week to find at what point his metabolism could no longer keep up. but the cycle kept the cuts very productive and the reverses were not bulking periods, they were to reestablish metabolism. I've read that a reverse diet can take 3-5 weeks for some people, 3-6 months for others. this can be due to a severely retarded metabolism from chronic dieting for years, or just because that's how your body is.

last sept 2022 when I started reverse dieting I was able to go from 1700cals per day to about 2700 cals per day over a period of Sept through Dec before I started actually gaining any weight. I think i put on like 2-4lbs by end of year. In January I basically added around 500 cals probably and ended maxing out at 17lbs over my sept low of 183 to 200lbs.

long story short, if cutting had been my goal then the answer is that my reverse diet probably lasted somewhere in the middle of the average at about 3-4 months tops, that's when cutting again would have been smart for me. yours could be shorter/longer/same.

but personally, right now based upon current understanding/experience, I am a fan of a small careful reverse diet approach. almost verbatim to what Kleen is saying but with a little more gusto. find where that maintenance point is and see if adding 100 calories adds fat weight or if your metabolism continues to ramp up to match it as you continue to build lean mass.
 
akboom87 said:
Since this is all completely new, how long does one run around maintenance. I suppose that probably also depends on what the goal is?
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There is absolutely nothing wrong with what @Dustin07 just mentioned. It would be effective as well. Just a slower process than what you are doing now and probably something I would want to be closer to striking distance before I started it.

In the RP Model, and from what I have experienced you want about an 8 week period at maintenance to get rid of any diet fatigue before kicking off a new weight loss period. Kind of reset your body's set point at that weight so if you mess up you are only likely to go back to it and not your older heavier one. It also resensitizes you for more productive dieting after. Plus it helps with not having to be so meticulous on your eating. It is far easier to prep for the same calories day in and day out for an 8 week period than to adjust your meal plan regularly. So it takes that level of stress which is part of the diet fatigue and makes it easier.
 
Forgot to post Tuesday
5am- 6:15am
8RIR
BW 226

DB flat fly
10x12
15x8
20x8x8

BB underhand row
45x12
55x8
65x8x8

cable rope tricep
15x12
20x8x10x10

DB curl incline
10x12
12.5x8
15x8x8

smith machine upright row
20x12
40x8
50x6x6

hanging leg raise
X5
X5

Had a long day yesterday and this morning I slept in just tired and feeling run down.
 
Dustin07 said:
You've had a busy and productive year man!
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Yeah he has been killing it on his goals and not without plenty of challenges with the work schedule. Very impressive my man!
 
MrKleen73 said:
Yeah he has been killing it on his goals and not without plenty of challenges with the work schedule. Very impressive my man!
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The work schedule has been a real problem this year, but that’s due to we can’t find any good help. We have had a few quit because they got “burnt out” I hate that term I know it happens to us all but it’s such an excuse nowadays.

So this year I’ve been covering so many projects and going all over the place it’s been hectic. My wife says I was home more when I worked on the road full time lol.

The good thing is it’s always laid back and slow December/jan/feb so that’s when I know I’m going to get some solid consistent work in at the gym.
 
akboom87 said:
The work schedule has been a real problem this year, but that’s due to we can’t find any good help. We have had a few quit because they got “burnt out” I hate that term I know it happens to us all but it’s such an excuse nowadays.
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I'm guessing this weird economy has another 12+ months of grind before we start to feel the upwards swing. Lately I've noticed a ton of job marketing from companies like McDonalds even and that to me reaffirms that everyone is facing and struggling with the same labor shortage.

On the flip side I'm seeing industries more in the "leisure spending" such as marine/boating where all the sudden you can tell things have come to a post covid screeching halt. boats aren't selling and mechanics are available same week whereas the past few years they were booked out 3-6 months....

akboom87 said:
My wife says I was home more when I worked on the road full time lol.
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😅😅
 
Ended up taking off work after lunch, just spent the day playing with the little one and hanging out with the wife. The weather has turned and it was a high of 50 yesterday so we went for a nice walk looking at all the leaves turning and just had a relaxing afternoon.

also ate quite a bit yesterday, bowl of oatmeal, tacos, trail mix dinner and a shake. Was just hungry and then I slept in this morning. Think that brutal week last week I’m just needing to catch up on.
 
Haven’t had much motivation this week and didn’t track calories really. Definitely feeling rested up and will be back in the groove tomorrow morning.

Time to get fired up again I got goals to make and getting to the time of year where my schedule will start leveling out!
 
Gym time 5am-6:30am
RIR 2
BW-230

machine chest press
50x12
70x8
110x4x10x8

wide grip assisted pull up
140# assist x10
110# assist x8x6

skull crusher
30x12
40x8
60x4x12x10
40x10

hammer curl
20x12
25x8
30x4x10x10x8

smith machine shoulde presss seated
20x12
50x8
70x4x8x8x8

machine crunch
60x12
90x8
150x12x12

hand arm still not 100% but didn’t really seem to effect anything.
As you can see I had hit a low of 223 body weight but have went all the way back to 230. Will be back to cutting today and keep it rolling.
 
Keep it up, and getting back on track that weight should fall right back down.
 
yup I wouldn't worry about it at all, I can pick up 6+lbs of bloat easily with enough salt. I think a week or two ago I went from 193 to 201 cause my wife was feeling under the weather so I got us some sodium filled pho.
 
There is never a point where you can expect to go back to what you were doing but expect the end result to be different. Rarely do we truly stagnate - usually if we are not getting better, we’re getting worse at a varying rate of decline.

Stay on the path!
 
Back on it this week have my meal preps for the week done, new meso planned out.

had about 5 hrs seat time to day to go check on a project but still got in 6,000 steps.

calorie
1887

carbs
132g

protein
164g

fat
73g
 
Gym time 5:15am-6:30 am
2RIR
BW 229

squats
45x12
115x8
135x5
185x4x8x8

leg extension
120x8x8

cable pull through
35x12
45x8
65x4x8x8’

smith machine good morning
40x12
70x8
90x4x8

calf raise machine
45x12
80x8
90x4x10x12

cable shrug
40x12
65x8
85x4x12x10

BB wrist curl
65x12
85x8
105x10x10x10

25# plate shurgs between sets x20x20x20
 
Legs definitely a little sore this evening but feels great. Will be running alpha gel again and so looking forward to the sleep I get out of this product. Also feel like it’s a super deep restoring sleep.

steps
8,375

Calories
1971

carbs
136g

protein
166g

fat
71g
 
akboom87 said:
Legs definitely a little sore this evening but feels great.
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I love that feeling. I really only get it from squats and lunges, but love it

akboom87 said:
Will be running alpha gel again and so looking forward to the sleep I get out of this product. Also feel like it’s a super deep restoring sleep.
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I'm taking mine only periodically at the moment. I have some more toys arriving from Steve and I might save my alpha to stack with them or run after, I really love that product though.
 
Dustin07 said:
I love that feeling. I really only get it from squats and lunges, but love it



I'm taking mine only periodically at the moment. I have some more toys arriving from Steve and I might save my alpha to stack with them or run after, I really love that product though.
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So far it has I think it has been my favorite product but that is so close to joint support XT!

like last night man slept like a champ crazy dreams and so refreshed today it’s crazy.
 
Legs crazy sore you can tell my ass hasn’t been squatting. Did hop on leg press and 2 plates just a big rep set to get blood moving and things warmed up.

gym time 5:15am - 6:30am
2 RIR
BW 227

bench
45x10
95x12
115x8
160x4x6x6

chest supported DB row
20x12
30x8
50x4x8x8

cable overhead tricep extension
20x12
30x8
40x4x8x8

ez bar preacher
20x12
30x8x10x8x8

cable face pull
20x12
30x8
40x4x10x10x8

machine crunch
60x12
90x8
150x4x8x8

definitely some good things about the workout and a few things acting up. Overall felt great good activation.
 
akboom87 said:
machine crunch
60x12
90x8
150x4x8x8
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even though I tend to be anti ab work, feeling that they get hit hard enough through the compound lifts, I have to admit I do like weighted ab work like this. There is something about russian twists I tend to enjoy as well with a 25-45lb plate or a med ball. just feels like an athletic movement.
 
Dustin07 said:
even though I tend to be anti ab work, feeling that they get hit hard enough through the compound lifts, I have to admit I do like weighted ab work like this. There is something about russian twists I tend to enjoy as well with a 25-45lb plate or a med ball. just feels like an athletic movement.
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I normally don’t do anything like this but it’s in the full body program for RP strength app. I will admit this one at 150# of resistance is pretty taxing.
 
akboom87 said:
I normally don’t do anything like this but it’s in the full body program for RP strength app. I will admit this one at 150# of resistance is pretty taxing.
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many years ago I got it in my head that I wanted to do heavy ab work like the pro bb'ers do to try to make the abs pop bigger rather than leaner. Whether or not it had an effect, I can't say. I'm happy to have some abdominal definition in the 190s but if you see me at 190 with abs vs 175 with abs it's two completely different looks. Of course good core strength is never a bad thing, I just got to a point where I felt targeted ab work is often redundant after the compound work. It does feel good to throw it in occasionally though!
 
Dustin07 said:
many years ago I got it in my head that I wanted to do heavy ab work like the pro bb'ers do to try to make the abs pop bigger rather than leaner. Whether or not it had an effect, I can't say. I'm happy to have some abdominal definition in the 190s but if you see me at 190 with abs vs 175 with abs it's two completely different looks. Of course good core strength is never a bad thing, I just got to a point where I felt targeted ab work is often redundant after the compound work. It does feel good to throw it in occasionally though!
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What are these abs you speak of ? I have never seen mine 😂
 
What were the few things acting up? You just glossed right over that.
 
Dustin07 said:
many years ago I got it in my head that I wanted to do heavy ab work like the pro bb'ers do to try to make the abs pop bigger rather than leaner. Whether or not it had an effect, I can't say. I'm happy to have some abdominal definition in the 190s but if you see me at 190 with abs vs 175 with abs it's two completely different looks. Of course good core strength is never a bad thing, I just got to a point where I felt targeted ab work is often redundant after the compound work. It does feel good to throw it in occasionally though!
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Admittedly I already have good separation in my abs, but I can tell you for certain aesthetically direct ab work makes a huge difference. I do very heavy bracing on all of my compound movements, so my abs are definitely getting worked. However the moment I start doing direct ab work focusing on pulling my belly button back to my spine my abs start looking better. Not even just a smidge but obviously better. They tone right up, get deeper in between and my waist gets smaller. When bracing you are training your abs out, you are trying to make a big base and get your trunk as thick as possible. This is a completely different type of contraction than direct abs work. Also if trying to grow the abs you can not get them into a stretched position through bracing, so a lot of the hypertrophy there is missed out on. You are basically doing an isometric contraction with your abs distended. Movement builds muscle more than isometric contractions every time.

That being said someone with a larger waist searching for a smaller one may not want to do heavy ab work because getting them bigger means they are bigger. Bigger abs and obliques mean a bigger waist. Sometime you just want to train the abs for control, and to train the inner band of the abs that pulls the waist in, which is definitely not worked by bracing.
 
MrKleen73 said:
What were the few things acting up? You just glossed right over that.
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Yes I did gloss right over that.
My neck/shoulder. My hand numbing and arm is on the mend but it’s seems to be working its way upward.

Neck muscle on the right side running down in trap and shoulder really tight and a little achy. Did a bunch of neck stretches, arm circles some band pull aparts, dead hangs to loosen things up this morning before I got started.

first bench with the empty bar got ROM going again and started to feel good. Hence why I started empty bar then into normal warm ups.
 
MrKleen73 said:
Bigger abs and obliques mean a bigger waist. Sometime you just want to train the abs for control, and to train the inner band of the abs that pulls the waist in, which is definitely not worked by bracing.
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that was my theory when I was fully leaned out. minimize the obliques, build the lats. it was an effort of course towards v taper, but where I always failed, even when totally ripped, was the under eating. I had killer sessions due to stimulants and just my competitive nature. old school xfit was great like that because a 2hr session might be 2, 3, or 5 wods at 5 to 12 minutes each but it was like playing a 2hr game of basketball with barbells so you never wanted to stop it was always a fun game. the end result was super low bodyfat, but my muscle mass and strength was nowhere near where I am today.

believe it or not I had like a 44 or 46" measurement across the chest on this tiny frame, but a lot of it was because we did 7 million pullups a day and my lats were pretty yoked for a small guy.

Invalid Link Removed
 
Awesome that you were able to stretch it out and get a good session in!
 
Dustin07 said:
that was my theory when I was fully leaned out. minimize the obliques, build the lats. it was an effort of course towards v taper, but where I always failed, even when totally ripped, was the under eating. I had killer sessions due to stimulants and just my competitive nature. old school xfit was great like that because a 2hr session might be 2, 3, or 5 wods at 5 to 12 minutes each but it was like playing a 2hr game of basketball with barbells so you never wanted to stop it was always a fun game. the end result was super low bodyfat, but my muscle mass and strength was nowhere near where I am today.

believe it or not I had like a 44 or 46" measurement across the chest on this tiny frame, but a lot of it was because we did 7 million pullups a day and my lats were pretty yoked for a small guy.

Invalid Link Removed
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You were definitely ripped! I am not there yet. I doubt I will get to that either before changing directions. I don't need to start out that lean.
 
Dustin07 said:
that was my theory when I was fully leaned out. minimize the obliques, build the lats. it was an effort of course towards v taper, but where I always failed, even when totally ripped, was the under eating. I had killer sessions due to stimulants and just my competitive nature. old school xfit was great like that because a 2hr session might be 2, 3, or 5 wods at 5 to 12 minutes each but it was like playing a 2hr game of basketball with barbells so you never wanted to stop it was always a fun game. the end result was super low bodyfat, but my muscle mass and strength was nowhere near where I am today.

believe it or not I had like a 44 or 46" measurement across the chest on this tiny frame, but a lot of it was because we did 7 million pullups a day and my lats were pretty yoked for a small guy.

Invalid Link Removed
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Heck yeah man you where definitely ripped!
 
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