Weights up, scales down…

Gym time 5 am-6:30 am
2RIR
BW 227

Bent over BB row
45x12
75x8
125x4x8x8

Bench press
95x12
135x8
205x4x7x5
Down set
185x8

assisted dip
130#x12
100#x8
50#x4x8x6

ez bar spider curl
20x12
30x8
40x4x10x8x8

Straight bar face pull
30x12
40x8
50x4x10x8x8

DB bent over shrug
20x12
30x8
55x4x10x10

cable wrist curl
30x12
40x8
60x12x12x10

Almost couldn’t get out of bed, was exhausted last night and struggling this morning. Bent over rows felt like 500 lbs but then bench had explosive power and increased weight a lot. But I think I expended a lot of energy rest of the lifts seemed ehh not a great connection. Did have a nice pump so obviously I was connecting. Office work today will be off at 3 plan to get some more food in and maybe a nap 😂
 
Yeah man, sounds like you need a big meal and a nap!
 
Gym time 5am-6:30am
2RIR
BW 227

Bench (waiting for leg press)
95x12
135x8x10
155x10x10

leg press
225x12
315x8
405x4x10x8

leg press calves
225x12
315x8x18x12

cable pull through (focused on the glute squeeze)
35x12
45x8
50x4x12x12

seated leg curl
50x12
90x8
120x4x8x8

machine crunch
60x12
120x8
130x4x20x20

45#plate walk 3 laps

1mile all out on upright bike thing

Still didn’t have my normal intensity today but had a pretty decent session none the less. Legs feeling quite dead but in a good way. Definitely looking through my app on weights I have increased significantly this summer across the board, couple that with 40lbs of fat loss I had a good summer.
I will be excited to start my next round of fat loss, I feel like I gained valuable knowledge last time that I can apply this next round.
still a long ways to go but man am I enjoying the ride along the way.

everyone have a great Friday!
 
Remember if your legs feel a bit run down for your next leg session that you did that mile sprint on the bike. If it is not a normal part of your week it could change how well you can perform depending on when you do legs next.
 
Every 2 weeks (most of the time) I go buy my wife a nice bouquet of flowers and a treat. Well this go around she has been dropping hints that she has been wanting a new concealed carry holster. So I finally got one ordered one, it straps to the bra. Seems awkward to me but she has researched these and showed me YouTube videos so I knew that’s the one she wanted.
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40 minutes treadmill legs a little stiff felt good to get them moving. Worked up a set of chest flys to work set of 35x10x10x10
 
Another 2 miles on the treadmill and some DB stiff leg deadlifts to stretch things out. My lower back was feeling awful tight today so that really seemed to make things feel a lot better.
 
Gym time 5am-6:30am
RIR 1
BW 229

DB incline
20x12
35x8
40x4 (working weight last week, felt like air)
60x4x8x8x6

Ez bar skul crusher
30x12
40x12
60x4x11x11x8

cable tricep one arm pushdown
10x12
15x8x11x11

DB shoulder press
20x12
30x8 (working weight last week just felt to light)
40x4x11x8x8

cable lateral raise one arm
5x12x8x11x8x9 (shoulder pump was intense almost painful 😂)

DB seated shrug
40x12
50x8
60x12x9x10

Such a great session, my strength felt incredible, connecting with my muscles, pump was great. Increased weight I think was the right call I just felt charged for more.

I will say this weekend I rested a lot, I ate really good and a lot I was at the top of my calories on Saturday right at 2,400. Sunday I consumed about 2,600. Obviously this was the driving factor for today’s great session, food coupled with lots of rest.
 
your sessions are looking better and better!

akboom87 said:
Every 2 weeks (most of the time) I go buy my wife a nice bouquet of flowers and a treat. Well this go around she has been dropping hints that she has been wanting a new concealed carry holster. So I finally got one ordered one, it straps to the bra. Seems awkward to me but she has researched these and showed me YouTube videos so I knew that’s the one she wanted.
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that's cool. I think my wife will probably get the purse type with hidden holster built in. Ironically she had her concealed permit before I did even though she hadn't yet shot and I've been hunting since I was 11 lol
 
Nice session it is always awesome when you go in feeling strong and have a killer session!
 
Dustin07 said:
your sessions are looking better and better!



that's cool. I think my wife will probably get the purse type with hidden holster built in. Ironically she had her concealed permit before I did even though she hadn't yet shot and I've been hunting since I was 11 lol
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She carried in her purse for quite a while but now with the little one and using strollers a lot more she has just been carrying her wallet and not packing the purse.
 
Wife got me this coffee to try out, I am a connoisseur of coffee so I’m pretty excited to try this. Invalid Link Removed
 
PFlowReborn said:
Im going Bravo belt here soon Invalid Link Removed chose this over VNSH holster recently.
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Interesting I have never seen anything like that before. Be curious to see how you like it.

I just run a pretty simple belt rig, but it’s what I’m most comfortable wearing and have been using forever
237653
 
Gym time 5am-6:30am
1RIR
BW 228

seated cable row
30x12
50x8
90x4x10x10x10

ex bar preacher
20x12
30x8
40x4x18x12x11x8

DB hammer curls
15x12
20x8
25x11x11x11

DB front raise
5x12
10x8
12.5x4x15x15x13

DB upright row
12.5x12
15x8
20x4x15x15x13

DB bench wrist curl
15x12
25x8
30x21x21x16x12

arms and shoulder pump was the real deal today. Definitely gaining strength in my arms. I swear shoulders upper body looks bigger in the mirror, that could be just me seeing what I want too 😂
 
akboom87 said:
Interesting I have never seen anything like that before. Be curious to see how you like it.

I just run a pretty simple belt rig, but it’s what I’m most comfortable wearing and have been using forever View attachment 237653
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and old buddy of mine (RIP) and myself often wear cowboy boots so he went with an ankle/calf strap for years that fit under his boot.
 
So real question how often do you guys carry, is it everywhere you go unless forbidden or how do you decide when you need to be carrying? I don't have a gun, too many people in my house that are bipolar and I feel it would be more dangerous than the likelihood of a home invasion. So I don't own one, but often wish I was in a better situation to have one.
 
MrKleen73 said:
So real question how often do you guys carry, is it everywhere you go unless forbidden or how do you decide when you need to be carrying?
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I actually don't carry at the moment, but have been thinking of getting one of the center console mounts or the by the foot magnet mount. my co-worker has that one. However 3 guys here in my office all carry so when we had a meth'd out dude passed out in our truck bay last summer I just said hey Sean grab your gun, I wanna check on this guy.

MrKleen73 said:
I don't have a gun, too many people in my house that are bipolar and I feel it would be more dangerous than the likelihood of a home invasion.
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Fair call there, that's something you gotta decide for you. I have a ton of guns in the house, my wife and my son know where all of them are and how to access them (including the one I have in a hidden compartment that's magnet activated). And the same thought had crossed my mind. But I I grew up shooting younger than my boy is now and I have to really put in the extra effort to get my boy shooting at all just cause our childhoods are a little different (I grew up on a farm)
 
Dustin07 said:
I actually don't carry at the moment, but have been thinking of getting one of the center console mounts or the by the foot magnet mount. my co-worker has that one. However 3 guys here in my office all carry so when we had a meth'd out dude passed out in our truck bay last summer I just said hey Sean grab your gun, I wanna check on this guy.



Fair call there, that's something you gotta decide for you. I have a ton of guns in the house, my wife and my son know where all of them are and how to access them (including the one I have in a hidden compartment that's magnet activated). And the same thought had crossed my mind. But I I grew up shooting younger than my boy is now and I have to really put in the extra effort to get my boy shooting at all just cause our childhoods are a little different (I grew up on a farm)
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I would say this gives me a good reason to stay built but me being built has been the reason I have had guns pulled on me, and been told repeatedly that people would shoot me before fighting me. I guess I need to get as big as Sergio Oliva, he go blasted in the chest and the bullet didn't make it through his ridiculous pecs...

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MrKleen73 said:
So real question how often do you guys carry, is it everywhere you go unless forbidden or how do you decide when you need to be carrying? I don't have a gun, too many people in my house that are bipolar and I feel it would be more dangerous than the likelihood of a home invasion. So I don't own one, but often wish I was in a better situation to have one.
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Work days I just put my rig in the truck I don’t carry in are office. But anytime after work or weekends I have it on if there is a place that doesn’t allow it I either don’t go or just put it in the truck.
If wife and kid are along it’s always on just as I’m a precautionary person in this world anymore.

Also to note the state I’m in is pretty open as in they do not require a permit to carry concealed or anything, I do have a permit that allows me to carry in multiple states though.
 
akboom87 said:
Work days I just put my rig in the truck I don’t carry in are office. But anytime after work or weekends I have it on if there is a place that doesn’t allow it I either don’t go or just put it in the truck.
If wife and kid are along it’s always on just as I’m a precautionary person in this world anymore.

Also to note the state I’m in is pretty open as in they do not require a permit to carry concealed or anything, I do have a permit that allows me to carry in multiple states though.
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Here in Texas if you have a registered gun then you have a license to carry. They got rid of all the other stuff. You own it legally you can carry it legally.
 
MrKleen73 said:
Here in Texas if you have a registered gun then you have a license to carry. They got rid of all the other stuff. You own it legally you can carry it legally.
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that's how it should be!
in wa you gotta get permitted. I got my approval but never followed through with the last step, which was finger printing. Cause **** those guys, they don't need my dna or prints.

but my wife had already been printed for real estate twice so she went ahead and did it.

then she talked me into getting TSA pre-check which of course... required prints... so now it's not super relevant to me either. Although I'm keeping my dna swab to myself! ha.
 
Yeah, I am in the right state for owning a gun for sure.
 
Gym time 5am-6:30 am
1 RIR
BW 229

Leg extension
50x12
90x8
145x4x12x11

cable pull through
35x12
55x8
75x8x8

BB squat
95x5
135x5
185x5
195x10

calf plate raise machine
45x12
80x8
105x4x12x12
95x15x12

lying leg curl
50x12
95x8
132.5x4x8x8

machine crunch
60x12
120x8
165x10x10

hip abduction machine, 2 body weight pull ups

I have been very happy with the quality and performance of this mesocycle. Biggest factor is I am not in a calorie deficit and have been at maintenance which is about 2400-2500 calories.
 
Yeah and you are definitely in maintenance range. I am sure it feels nice to have some more fuel in the tank for training. Do you do any pre-workout or intra-workout nutrition?
 
MrKleen73 said:
Yeah and you are definitely in maintenance range. I am sure it feels nice to have some more fuel in the tank for training. Do you do any pre-workout or intra-workout nutrition?
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I have a cup of coffee, haven’t got any other pre workout powders or anything yet.

definitely feels good to have the added fuel and is making a huge difference in performance and energy.

also still fasted, I get up at 4:30 have some coffee, bathroom, get ready and there at 5. I do have a shake and either oatmeal or a homemade breakfast burrito after the gym.

then I’m eating a small meal at 10 then at 1 sometimes I get something in around 4 sometimes not then dinner 5:30-6.00 ish. Depending on intake a pre bed snack to top off depending on where macros are sitting.
 
Well something else to consider when you go back to a cut would be getting in some sort of pre-intra shake going. This will allow your workouts to be more productive like they are right now because you will have fuel trickling in. My previous pre-intra drink had 1 scoop country time lemonade, and 2 scoops dextrose with 1 scoop of whey protein. That worked well starting to drink upon waking and continuing throughout my workout. Now, I do 2 scoops whey isolate, 150g banana, 150g pineapple. I eat the banana and blend the frozen pineapple up in the shake and knock them back then get dressed and drive to the gym. Even with only 20-30 minutes in between eating the shake and starting my workout it does not upset my stomach. So that is nice. Anyway just something to think about for better performance during morning training.
 
MrKleen73 said:
Well something else to consider when you go back to a cut would be getting in some sort of pre-intra shake going. This will allow your workouts to be more productive like they are right now because you will have fuel trickling in. My previous pre-intra drink had 1 scoop country time lemonade, and 2 scoops dextrose with 1 scoop of whey protein. That worked well starting to drink upon waking and continuing throughout my workout. Now, I do 2 scoops whey isolate, 150g banana, 150g pineapple. I eat the banana and blend the frozen pineapple up in the shake and knock them back then get dressed and drive to the gym. Even with only 20-30 minutes in between eating the shake and starting my workout it does not upset my stomach. So that is nice. Anyway just something to think about for better performance during morning training.
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I have noticed you talking about your intra and was wondering the same thing. Next cut to add this in to have the fuel and performance during the gym. A shake would be no problem to consume in that time frame.
 
Gym time 5am-6:30 am
1RIR
BW 230

BB bent over row
45x12
95x8
125x4x10x9

Bench press wide grip
95x12
135x8
185x5
210x4x8x6 (everything seemed to be clicking and feeling great so I went for a PR)
225x3 (still had 1 for sure maybe 2 in the tank)
190x8

assisted dip
130#x12
90#x8
45#x8x8

ez bar spider curl
20x12
30x8
40x18x12x11

Straight bar face pull
30x12
40x8
50x4x11x10x10

DB bent over shrug
30x12
40x8
55x12x12

cable wrist curl
30x12
50x8
75x12x12x10

Knew that today was bench so packed some extra carbs in yesterday. Strength has been feeling great and the connection has been locked in. Working weight felt so good I had more in me so decided to go for it, like I said it was not max effort as I left 1 in the tank possibly 2.

super happy with performance.
 
I don't know how you guys are able to lift in the morning without food, I love lifting on a semi-full stomach when I have enough sodium and carbs that muscles feel "fullish" even before I get to the gym. Intra workout I actually just have my protein shake usually unless I'm running an unusually long workout (or just having a ton of fun) then I try to keep simply sugars/carbs in my for that extra 60-90 minutes.

akboom87 said:
Bench press wide grip
95x12
135x8
185x5
210x4x8x6 (everything seemed to be clicking and feeling great so I went for a PR)
225x3 (still had 1 for sure maybe 2 in the tank)
190x8
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225 for reps is the official panty dropper zone so you probably don't want to let the wife know what you're doing at the gym. however maybe bring home the barbell and throw a couple wheels on it when she's walking by in the living room. it works wonders.
 
Congrats on the PR, by the way what specifically was the PR part and by how much?
 
Dustin07 said:
it's impressive to see the difference from 2 years ago. but look at how much more focused, organized and intense your workouts are too, it's all coming together and paying off big time.
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Oh yeah it’s a huge difference. Definitely no comparison on how I do things now compared to when I first got started and look how much more I still have to learn and gain.
 
akboom87 said:
Oh yeah it’s a huge difference. Definitely no comparison on how I do things now compared to when I first got started and look how much more I still have to learn and gain.
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You're doing a great job and before you know it you will be a vet on here handing out advice to others in need!
 
MrKleen73 said:
You're doing a great job and before you know it you will be a vet on here handing out advice to others in need!
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Well I can say I owe a lot to all you guys for all the help and advice along the way. I’m sure plenty more to come as time goes on 😂
 
akboom87 said:
Well I can say I owe a lot to all you guys for all the help and advice along the way. I’m sure plenty more to come as time goes on 😂
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we make a great sounding board, and I have pulled so much incredible information from Hyde, Kleen, and Steve about their respective expertise, but it's on you to do the work and you've been doing it.
 
Gym time 5:30-6:30 am
1RIR
BW 228

leg press
225x12
315x8
415x4x10x10

leg press calves
225x12
315x8
325x18x18

seated leg curl
50x12
90x8
125x4x10x10

delt machine
40x12
60x8
80x10x8x8

machine crunch
60x12
80x8
135x20x20

slow getting out of bed this morning. Definitely fatigued, hard time getting motivated. Got the session done not my best, but the best I could give today!
 
Dustin07 said:
you're this close to being able to just go ahead put publish a quote-a-day desktop motivational calendar, I'd buy it
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Lol that’s not something I made up, for the record, just something I believe in.

Like the 80/20 principle: 80% of the results will come from 20% of the effort. You can do 100 work reps on something, but ~24 hard ones will get you 80% or more of the maximum progress with a fraction of the energy. There’s diminishing returns on everything.
 
Gym time 5am- 6:30 am
0 RIR
BW 229

DB press incline
20x12
35x12
60x4x11x9x7 work sets are full reps, I had partials after wards to complete failure, did not count those.

EZ bar skull crusher
30x12
40x8
60x4x12x12x9 work sets are full reps, I had partials after wards to complete failure, did not count those.

Cable tricep pushdown single arm
10x12
15x8x17x14x12 work sets are full reps, I had partials after wards to complete failure, did not count those.

Cable lateral raise single arm
5x12x8x18x14x13 work sets are full reps, I had partials after wards to complete failure, did not count those.

DB shoulder press seated
20x12
30x8
40x12x8x8 (my shoulders where toast and I was losing strength fast)work sets are full reps, I had partials after wards to complete failure, did not count those.

DB shrug seated
40x12
50x8
60x4x15x12x12 work sets are full reps, I had partials after wards to complete failure, did not count those.


Another great session and taken farther then I’ve taken sets before. Was losing the wind in my sails towards the end, voyage still completed. This week will not be a full week, will be heading out Wednesday afternoon for the holiday.
 
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