Weights up, scales down…

MrKleen73 said:
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.
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akboom87 said:
Heck yeah man you where definitely ripped!
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thanks bro, it did come with it's own set of issues though. any time I'm sub 180lbs I'm far more injury prone. my diet and nutrition were top notch for years, I did not eat cake at birthdays, no pizza or nachos, definitely no beer. felt great with my shirt off, but just looked like an average fit guy with my shirt on. looking back at some of the pictures my face was so lean it looked almost unhealthy. abs are fun but they do come at a cost a lot of the time. I'd say that generally speaking I'm happier now, much stronger and more useful to society, and look hella bigger with a shirt on. I got compliments back then all the time when my shirt was off but I mean how often is that in real society? LOL
 
Dustin07 said:
thanks bro, it did come with it's own set of issues though. any time I'm sub 180lbs I'm far more injury prone. my diet and nutrition were top notch for years, I did not eat cake at birthdays, no pizza or nachos, definitely no beer. felt great with my shirt off, but just looked like an average fit guy with my shirt on. looking back at some of the pictures my face was so lean it looked almost unhealthy. abs are fun but they do come at a cost a lot of the time. I'd say that generally speaking I'm happier now, much stronger and more useful to society, and look hella bigger with a shirt on. I got compliments back then all the time when my shirt was off but I mean how often is that in real society? LOL
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You just needed a smedium T-shirt is all!
 
Gym time 5:00 am - 6:30am
2 RIR
BW-229

Leg extension
50x12
90x8
130x4x8x8

deadlift
45x10
95x12
135x8
205x3
225x4x6x6

DB stiff legged deadlift
20x12
30x8
40x4x8

plate calf raise machine
45x12
80x8
110x4x10x10

cable side shrug
20x12
30x8
50x4x10x8 (long pause and squeeze at top)

BB standing wrist curl
65x12
85x8
95x12x10x10

DB front raise/side raise
15x10x10x10

yesterday was a day of solid rain and wind so didn’t get any walks in. Also had 2 meals in the afternoon. My neck is I would say 90% and same with arm shoulder, feeling like a million bucks!!

looked pretty juicy after the gym this morning, and felt great in my new size of shirts XL. Basically have put away all my 2x shirts and have went from a 36-38 Jean to a 34.

Black Lion Research is having a fall sale and I ordered 4 bottles of Incinderine to run. ETA probably Monday on starting that.
 
I really like how your sessions are looking on paper, solid stuff. I often find myself doing DB RDL's before a deadlift session when waiting for the rack, it's a great movement.
 
Nice session!
 
Anniversary weekend so have been spoiling the wife, went out and had a fantastic surf and turf dinner last night. Going to be grilling and making her favorite BBQ today, then taking off work tomorrow to just spend more time. Fasted yesterday other then are meal, will do the same today.

think the weather system is finally pushed through so today going to go out for are walks !
 
akboom87 said:
Gym time 5:00 am - 6:30am
2 RIR
BW-229

Leg extension
50x12
90x8
130x4x8x8

deadlift
45x10
95x12
135x8
205x3
225x4x6x6

DB stiff legged deadlift
20x12
30x8
40x4x8

plate calf raise machine
45x12
80x8
110x4x10x10

cable side shrug
20x12
30x8
50x4x10x8 (long pause and squeeze at top)

BB standing wrist curl
65x12
85x8
95x12x10x10

DB front raise/side raise
15x10x10x10

yesterday was a day of solid rain and wind so didn’t get any walks in. Also had 2 meals in the afternoon. My neck is I would say 90% and same with arm shoulder, feeling like a million bucks!!

looked pretty juicy after the gym this morning, and felt great in my new size of shirts XL. Basically have put away all my 2x shirts and have went from a 36-38 Jean to a 34.

Black Lion Research is having a fall sale and I ordered 4 bottles of Incinderine to run. ETA probably Monday on starting that.
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This is fantastic man, congratulations and on the anniversary!
 
Happy Anniversary!
 
Dustin07 said:
come on now, you're going to tease us about grilling and BBQ and not tell us what you made?
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I was going to get a picture but we was so hungry I never got it done!

I did smoked ribs, probably the best I’ve made yet. Then a Mac and cheese that I smoked, and broccoli Parmesan cheese sprinkled on.
 
Gym time 8am-10am
1RIR
227bw

yesterday I had went for a run and we did a nice long walk and then I hit the treadmill after dinner. Ended up 18,000+ steps.

machine chest press
50x12
70x8
115x4x12x8 this felt really good and my target rep was 8 but I had more in me on the first set.

Assistance pull up wide grip
130# resistance x12
100#x8x9

Ex bar skull crusher
30x12
40x8
50x4x12x12x10x10
In between sets seated DB shurgs 30x12x12x12x10

hammer curl
15x12
20x8
30x4x11x11x9
15x12x10x8 like 20 second rest would not let go of the DB

seated smith machine shoulder press
30x12
50x8
70x4x9x9x8 missed my target rep on the last set. I was running out of gas quickly and my power was gone.
In between sets calf raise 45x12x12x13

Ab machine
60x12
90x8
155x4x12x12 these where brutal it was taking all I had left

Treadmill 30 minutes 3-4mph 2 miles
 
Spent the day at an awesome park with 8 miles of trails we made a 3 mile walk beautiful day.
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Then stopped at a place to pick some things up and found this gem. Brings back memories so had to add a six pack lol.

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Wow a Molson eh. I think I have only ever heard of them. Never tasted one.
 
MrKleen73 said:
Wow a Molson eh. I think I have only ever heard of them. Never tasted one.
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In all honesty it’s nothing spectacular, but as a kid dad always had them and pretty sure the first beer I had. He always brought some to moose camp too so it’s more nostalgic then anything lol.
 
akboom87 said:
In all honesty it’s nothing spectacular, but as a kid dad always had them and pretty sure the first beer I had. He always brought some to moose camp too so it’s more nostalgic then anything lol.
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Yeah, Pabst Blue Ribbon was the old school beer my Pop drank for years and years before going to Miller Lite. I had one years ago and was like no wonder he changed it up!
 
Gym time 5am-6:30am
1RIR
BW 230 the molsons are sticking around lol

Squat
45x10
115x12
135x8
190x4x8x8

cable pull through
35x12
45x8
70x4x8x8x8

smith machine good morning
40x12
70x8
90x8

calf plate raise
45x12
80x8
95x12x11x12

rear delt swings
10x12
12.5x12
15x10x10x8

felt really good today and solid, arm strength/shoulder coming back nicely. Still not full power yet but close.

question for you guys. Got some bottles of (Black lion research- Incinderine) coming to me. You guys think I should do a separate log on the run or just keep it in here. Let me know what you guys think.
 
akboom87 said:
question for you guys. Got some bottles of (Black lion research- Incinderine) coming to me. You guys think I should do a separate log on the run or just keep it in here. Let me know what you guys think.
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por que no los dos?
Maybe you could start a log for the Incinderine and reserve post #2 for results, give it weekly updates and do your daily updates here? I'd be curious in seeing how the product works for you.
 
It depends, unless you think that would motivate you more, I would just keep tracking here if they didn't send it to your free. You can always right them up a nice official review later.
 
That being said I would want to hear your thoughts on the product here as well.
 
MrKleen73 said:
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.
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Wait, so what exercises bring the waist in?
 
GreenMachineX said:
Wait, so what exercises bring the waist in?
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Vacuums or any direct ab work while pulling the belly button back toward the spine. I would say lighten the load a lot and pull the waist in as tight as you can then do crunches, planks, and the like for higher reps. The only reason I say higher reps is you are trying to train that muscle to have some stamina and endurance, but not to get the abs any bigger. Anyone not happy with how big their waist is probably should not be doing weighted abs or obliques unless lean enough to see abs and can't them because they are under developed. Even then a smooth smaller abdominal midsection might look better than a blocky one.

I just use one of those rocking ab benches, or hanging leg raises but focusing on small waist not letting the abs out to contract.
 
I’m thinking I’ll just log it in here. It is not a sponsored product. It will be easier just to keep track of one log. I will do weekly updates in here of things. I’m noticing I plan on running it for 60 days.
 
akboom87 said:
I’m thinking I’ll just log it in here. It is not a sponsored product. It will be easier just to keep track of one log. I will do weekly updates in here of things. I’m noticing I plan on running it for 60 days.
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I'm interested in your results. I bought a bottle as well to save for later.
 
Segansational said:
I'm interested in your results. I bought a bottle as well to save for later.
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Right, he has been making consistent progress just doing what he is doing. So if there is a major uptick in progress we should know since he typically does things right anyway the only difference would be the product addition.
 
MrKleen73 said:
Right, he has been making consistent progress just doing what he is doing. So if there is a major uptick in progress we should know since he typically does things right anyway the only difference would be the product addition.
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That’s what I’m thinking hoping I can determine what is happening and differences in my body at this stage.
 
Gym time 5:15-6-15 am
BW 227

treadmill and stretching 4 miles.
This week I have been back on getting my steps in and just moving more.

Product should arrive today and will start first dose tonight pre dinner and start adding it to my log for you guys.
 
akboom87 said:
lol I definitely should have worded that differently
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I got Dad Jokes all day long! Have you ever even seen a Stretch Armstrong Doll? They were the craze when I was a kid.
 
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this however was my favorite toy as a kid. in my 20s I had like 4 of them when I was briefly collecting toys lol

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Gym time 5am-6:30am
1RIR
BW-229

bench
45x12
95x12
135x8
165x6x6x4 was a little disappointed on the last set I was trying to get 6, maybe to short of rest.

chest support DB row
20x12
30x8
45x4x13x10x10
Down set
25x15

cable overhead tricep extension
20x12
30x8
40x4x10x10x8

ez bar preacher curl
20x12
30x8x15x12x10
Drop set to DB shrugs
30x12x10x10
Arm pump was insane, I have pretty light weight on the ex bar but full ROM made me realize I’m pretty weak.

cable rope face pull
20x12
30x8
40x15x12x11x10

machine crunch
60x12
110x8
155x8x8

Great session, arms,chest shoulders where looking pumped as hell.

After gym whole milk and protein down along with 2 caps of Incinderine. Will be dosing 2 caps morning either empty stomach or with a shake.
Evening will be 2 caps 30min before meal.
 
akboom87 said:
ez bar preacher curl
20x12
30x8x15x12x10
Drop set to DB shrugs
30x12x10x10
Arm pump was insane, I have pretty light weight on the ex bar but full ROM made me realize I’m pretty weak.
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sometimes I really wonder how much the weight on the bar matters. I mean, it probably matters some, but my arms have grown more from trying to force in an extra 5-10 sets of 12-15 reps with a 50lb ez bar than they ever did with standard 3x10 etc on 80, 90 or 100lb bars. good controlled full ROM sets with enough reps to feel it seem to help really stimulate stubborn growth.
 
Resolve10 said:
Don't feel weak, most people don't use the proper technique with a lot of these things. If the pump was insane and it was challenging enough to you then know you got the intended stimulus to keep moving you in the right direction. :)
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Agreed, muscle understands tension, and volume. Add the fact he is doing very slow negatives and some pauses I would imagine he is laying down a very high volume of tension.
 
It’s impressive how humbling strict full range of motion and slow negatives are couple a pause at the bottom boom I’m repping 30lbs for all I got.
I wonder about the bar weight but have no way of knowing so I just count the plates. I would think it’s 10-15lbs as it’s a well built ez bar but who knows.
 
Gym time 5am-6:30 am
1RIR
BW 227

DB stiff legged deadlift
20x12
30x8
50x12

leg extension
50x12
90x8
135x4x10x10x10

BB deadlift
45x12
135x8
185x5
230x4x6x2
Failed on the 230 was supposed to get 6 and 6

leg press calves
4 platesx13x12x12x12

cable side shrug
20x12
30x8
50x11x10x10

BB wrist curl
65x12
85x8
95x15x12x12

yesterday was a long ass day and a lot of physical activity so I think I was under performing this morning. Also had very little carbs yesterday. Still a pretty good session just didn’t have the power or drive.
 
Resolve10 said:
When you say failed do you mean like literally failed or just was tough so had to cut it at 2?

Regardless I wouldn't stress it, been crushing it lately anyways.
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Yeah definitely not stressing over it and deadlifts are not my focus at all, but I want to have the motion and some form for the exercise.

as far as a fail, I did 2 reps on the 3rd attempt I broke the bar off the ground but just lost all my tightness and I set it back down I had nothing else left to give to it.
 
akboom87 said:
Yeah definitely not stressing over it and deadlifts are not my focus at all, but I want to have the motion and some form for the exercise.

as far as a fail, I did 2 reps on the 3rd attempt I broke the bar off the ground but just lost all my tightness and I set it back down I had nothing else left to give to it.
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Nice,and good you immediately put it down. No use in grinding on an early failure. This way you have a chance to recover more completely. Fatigue would have climbed quickly if you fought for it. Not worth it in the beginning of a meso.
Dustin07 said:
sometimes those morning sessions can be brutal but it sure is nice to have it knocked out before the day starts.
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DAYUM STRAIGHT!!!
 
Feeling a little rundown on Friday and Saturday. I did not cut calories over the weekend I averaged 2400-2500 to help re fuel. Which it showed today. Also got some nice compliments from the wife’s family visiting over the weekend.

gym time 5am-6:30am
1-0RIR
BW 230

Machine chest press
50x12
70x4
120x4x13x9x7 first set was golden and taken to failure. I did not have the same power for the next 2 sets but still taken to failure, pump was amazing!

assistance wise grip pull up
105# resistance x9x8x7 these are super wide grip taken until failure
After finishing wide grip lat pull down
110x15 lat pump was on Point

Ez bar skull crusher
Pause at the bottom
30x12
40x8
50x18x14x12x11
Taken to failure on every set

hammer curl
15x12
20x8
30x12x12x10
Taken to failure, arm pump was amazing had 2 cheat reps on last set
Drop set
15xuntil complete failure

smith machine seated shoulder press
30x12
50x8
70x10x10x7
3 sets to failure thank goodness in the smith machine, this was brutal.

machine crunch
60x12
110x8
160x12x12
Taken to failure on 2 working sets, was completely toast and just sat there contemplating life.
 
Yesterday turned into a unintentional fast due to a site visit last minute. My lunch would have been great heated up but I wasn’t going to choke it down cold.

gym time 5am-6:30am
1-0RIR
BW-228

gym was a zoo this morning so had to bounce around and sub squats for leg press, due to homesteaders.

cable pull through
35x12
45x8
75x5x10x10x8

leg press
135x12
225x8
315x5
405x4x10x10x8
495x5

calf plate raise machine
45x12
80x8
100x4x14x12x11

BB good morning
45x12
65x8x10

cable tricep push down bar
20x12
30x8
50x4x15x14

cable curl bar
30x12
35x8
45x4x10x8

DB flys
15x12
25x8
35x10x8

seemed to have a lot of endurance today, was getting good pumps but they faded fast I’m sure do to the fast and lack of carbs from yesterday. No complaints,solid work, felt good, body is feeling amazing and life is good.
 
Good consistency as always in here. That previous session looked pretty fun too.
 
Kinda wanted to go hit the treadmill today but opted to stay in bed lol. Last week with hitting treadmill it seemed to zap me by Friday.

also this meso cycle I have not been cutting my calories as much I have been maintaining around 2000-2200 a few 24 hr fasts here and there. Also not a lot of steps like previous. So I have stayed consistent 227-230. I feel like though I have made some decent progress on moving more weight and gaining some strength this meso.

Next meso I am going to cut calories and my weights will probably be lighter + more reps and work on getting more steps in. Going to make my next run shooting for the 220 mark.
 
akboom87 said:
Kinda wanted to go hit the treadmill today but opted to stay in bed lol. Last week with hitting treadmill it seemed to zap me by Friday.

also this meso cycle I have not been cutting my calories as much I have been maintaining around 2000-2200 a few 24 hr fasts here and there. Also not a lot of steps like previous. So I have stayed consistent 227-230. I feel like though I have made some decent progress on moving more weight and gaining some strength this meso.

Next meso I am going to cut calories and my weights will probably be lighter + more reps and work on getting more steps in. Going to make my next run shooting for the 220 mark.
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If that is the case I recommend you go back to a full maintenance calories for where you are. Get rid of some diet fatigue and get ready to blast off again with the diet after this meso.
 
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