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Weights up, scales down…

Gym time 5 am-6:30 am
3RIR
BW 226
Pre workout banana & pump addict 1 scoop

chest support DB row
20x12
40x8
60x8x8x8

hammer strength lat pull down machine
130x10x8x8

ez bar preacher curl
20x12
40x8
50x8x8x8

cable rope tricep push down
25x12
35x8
55x8x8

bench
95x12
135x8
175x5x3
185(slanger)x5
Bench not a focus and was pretty fatigued by the time it came up so definitely suffered. Slanger is freaking awesome though.

15 minutes precor machine? Kinda like an elliptical I guess, every thing else was taken.

end of the session I had a good pump going on but felt like my blood sugar was super low. Not sure exactly what the issue was but definitely didn’t feel good leaving. Slammed a shake at home hot shower feeling better now.
 
For the sake of curiosity it might be fun to move the main movement to the beginning of the session to see what that slang thang can do.
 
SkRaw85 said:
For the sake of curiosity it might be fun to move the main movement to the beginning of the session to see what that slang thang can do.
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I’m probably going to go in Saturday and just do a bench session to see what I can squeeze out of it. My focus the meso is arms and back so everything else is pushed down.

but yes was not a good representation. I had to use it or Dustin was going to track me down 😂
 
Definitely can feel my back today, feels like I’m getting more tuned into my sets and starting to get some good work in.
 
Using the heavier weights with the slanger can also get you more sore in upper back/traps from stabilizing bigger weight.
 
Gym time 5 am - 6:30am
3 RIR
BW 226

Pre workout- coffee

was not feeling super energetic, sleep was good but just seem tired a little achy, little plugged up.

cable curl
20x12
35x8
50x4x10x8x8

hammer curl
30x10x10x8

BB flexion row
45x12
55x8
95x4x8x8

DB shrug
45x12
55x8
75x12x10x10

stiff legged deadlift
75x12
95x8
125x8

leg press machine calves
225x12
315x8
405x15x14x10

tried to get on elliptical but I was over it. Had a decent pump but just not very in tune this morning.

Probably going to just rest and recharge this weekend. Going to do some fasting as well.
 
Segansational said:
So one WO in with it? Im interested to see how it feels keeping my arms tucked close to my sides. I'm sure I flare out more than I should normally.
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Yeah I just used it the one time. It keep the arms in close and feels really good. Sleeves are kinda snug but not bad at all. I have used it for a few sets of pushups!
 
Treadmill 3.5 mph 6% incline 35 minutes.

have not had a appetite today so fasted all day then had a protein shake this evening. Wife has got a cold or could be the up and down weather we been having.
 
Well yesterday the wife got worse and so did the little one, ended up just taking care of them and doing some housekeeping. Woke up this morning feeling like crap, slight fever, body aches just meh. Taking the day off work to rest.
 
akboom87 said:
Well yesterday the wife got worse and so did the little one, ended up just taking care of them and doing some housekeeping. Woke up this morning feeling like crap, slight fever, body aches just meh. Taking the day off work to rest.
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Hope you all feel better. Keep that little one hydrated; offer fluids on a timer/schedule or at least try to document when she’s drinking & count wet diapers for the day.
 
Hyde said:
Hope you all feel better. Keep that little one hydrated; offer fluids on a timer/schedule or at least try to document when she’s drinking & count wet diapers for the day.
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Well the good news is after the wife and kiddo got up they no longer have fevers and seem to be on the mend. We do have an appointment for the little one this afternoon to make sure she doesn’t have an ear infection and just a checkup. So hoping my battle with this will be short as well.
 
akboom87 said:
Well yesterday the wife got worse and so did the little one, ended up just taking care of them and doing some housekeeping. Woke up this morning feeling like crap, slight fever, body aches just meh. Taking the day off work to rest.
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the garbage going around right now seems equal to or greater than when covid hit. I'm not sure how I got through it so fast (about 2 weeks) everyone else I'm seeing with it is taking time off from work etc.
 
Resolve10 said:
everyone seems to have something.
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it definitely seems that way. I don't know if my brother and mom have what I had, manifesting differently or not. But theirs is more similar to what I think Hyde has been fighting with the bronchial issues. Mine was a nasty head focused cold. even when I was feeling 100% I was shooting crazy amounts of yellow mucous.
 
This one has been an odd one short round of fever then seems to be over. Some of the people around town are experiencing the same thing, then others are having cold like symptoms afterwards.
 
akboom87 said:
This one has been an odd one short round of fever then seems to be over. Some of the people around town are experiencing the same thing, then others are having cold like symptoms afterwards.
Click to expand...
Well if you gotta get one of them the quick one seems like the way to go.
 
MrKleen73 said:
Well if you gotta get one of them the quick one seems like the way to go.
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Yeah I would agree.

seems to have run it’s course, this morning just had a headache and fatigued but no fever or any other symptoms. Same with the wife and kiddo every thing seems to be on the mend.

will probably be back in the gym tomorrow morning unless something drastic happens.

still trying to eat more my appetite has been pretty slim with the bug.
 
Well I got up at 4:30 and headed downstairs body was pretty tired and still a little achy. So I decided to hold off one more day.

Not what my plan was, weighed the issues and picked what I felt was the best course of action, more sleep 😂
 
akboom87 said:
Well I got up at 4:30 and headed downstairs body was pretty tired and still a little achy. So I decided to hold off one more day.

Not what my plan was, weighed the issues and picked what I felt was the best course of action, more sleep
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Sleep is growth! Gotta get that in whenever you can these days. Hope y’all bounce back rapidly
 
I really need my appetite to kick back up, I haven’t had enough food the last 4 days to keep a damn Gold fish alive.
 
akboom87 said:
I really need my appetite to kick back up, I haven’t had enough food the last 4 days to keep a damn Gold fish alive.
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That made me laugh!!! :D
I am having a hell of a time today. Had to drink a decent amount of my calories and protein so far because the food just doesn't really want to go down. It's like my esophagus is saying no thank you take that back please instead of pushing it down to my stomach. No nausea or anything just hard to get the food down for some reason today.
 
MrKleen73 said:
That made me laugh!!! :D
I am having a hell of a time today. Had to drink a decent amount of my calories and protein so far because the food just doesn't really want to go down. It's like my esophagus is saying no thank you take that back please instead of pushing it down to my stomach. No nausea or anything just hard to get the food down for some reason today.
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That doesn’t sound any fun either!!

did get a decent dinner in tonight, that’s the only thing I’ve had today.
 
Gym time 5 am - 6:15 am

2RIR

BW 224

DB row 2 arm
20x12
25x8
30x4x15x13

pulldown straight arm cable
40x12
50x8
55x4x11x11

DB preacher curl single arm
15x12
20x8
30x4x9x9x8

DB flye incline
15x12
20x8
35x4x11x11

cable bar tricep pushdown
30x12
50x8
60x4x13x11

lying leg curl
95x12
125x8x12
155x5
170x5
175x5
125x10

back extension
40x12
60x12
80x10x10

was definitely a battle to make it through this today. Was definitely a test of willpower.

Felt pretty dang good afterwards, got my shake in and ready for the day.

weight has definitely dropped with the last few days of low appetite.
 
Agreed, nice session, and I hope it is easier for you to eat today!
 
Great to hear!
 
Gym time 5am - 6:30 am
2RIR
BW 225
Pre workout 1 scoop pump addict + 6 ounces grape juice

BB curl narrow grip
30x12
50x8
60x4x9x9x9x8

DB spider curls
25x4x15x13x11

Rack pulls
135x12
185x5
225x5x5x5

T bar row
95x7x8x7

DB upright row
15x12
20x8
25x4x11x11x10

Roman deadlift
125x3x5x9

calf machine
45x12
90x8
140x4x10x15

so following @Dustin07 talking about Roman deadlifts (I think) to rehab is back, way back in the day. Anyways something is working, I’ll explain.
My lower back has always bothered me and any deadlift or something of that nature I would feel it for quite a while.
Since doing the Roman deadlifts, just a few weeks has really made a difference. I’m definitely still weak in the lower back but I will work it up in time.

also as a side note before I was listing stiff legged deadlifts but what I was really doing was Roman deads (after watching videos of both lifts). I need to keep this in every week and will be excited to see the results!
 
Could be a little form issue depending on your proficiency in the DL, with the bar being too far forward and/or the lumbar being sacrificed (vs thoracic) has been my personal experience in watching athletes come away with a sore back. But yes I have had fantastic success in utilizing RDL's to rehab my back. I used to be highly opposed to high rep DL's and to some extent I still am, but when I busted mine up (torn ligament) doing sets of 20 with only 95lbs rehabbed it damn near overnight.

for me the cue was to really focus on squeezing glutes through the movement. It became more of a TUT type thing I think tbh. but if my back hurts now days, I deadlift, if my knees hurt, I squat. exactly the opposite of what I was taught in high school.
 
akboom87 said:
Rack pulls
135x12
185x5
225x5x5x5
Click to expand...

I think these played a role in my recovery as well. When I couldn't pull 135lb from the ground without puking, I could pull 385 from the rack, so I just did that and slowly lowered the rack position for a few months until I was back on the ground with full ROM.
 
On a side not what’s everyone making for a Christmas dinner? I have a nice prime rib set out that I will be cooking low and slow in the smoker!
 
Resolve10 said:
I mean there was a lot of crappy advice that got thrown around in the rehab world back in the day, I mean there still is, but I hope we've made some progress on that front.

There are definitely diagnosis that have needs for avoiding certain issues, but generally we want to get people back to moving and strengthening all their ranges of motions and muscles so things will be more resilient.

Joints and those tissues adapt and progress too, if we want them stronger it makes sense that they need (smart + sensible) loading in certain scenarios to get better and stronger.



Ya moving from pain free ROM to slowly increasing that ROM is always a great tool in recovering and improving.



Usually a huge Christmas Eve dinner/get together, but I don't cook for that one so unsure what the plan is this year.

Christmas will be quiet, but I might pick up some Salmon this year.
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Salmon is a good choice though! Some smoked salmon on ritz crackers 🤤
 
akboom87 said:
On a side not what’s everyone making for a Christmas dinner? I have a nice prime rib set out that I will be cooking low and slow in the smoker!
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Nice, I will be cooking two of them in the Pit Boss pellet grill as long as weather allows. Honestly, if it rains I will likely open the front and rear doors of the garage and use the pellet smoker in there. I need that smokey flavor Baby!
akboom87 said:
Salmon is a good choice though! Some smoked salmon on ritz crackers 🤤
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MMMMM! With some capers and a little cream cheese or sprinkled with feta... YUM!!!
 
MrKleen73 said:
Nice, I will be cooking two of them in the Pit Boss pellet grill as long as weather allows. Honestly, if it rains I will likely open the front and rear doors of the garage and use the pellet smoker in there. I need that smokey flavor Baby!

MMMMM! With some capers and a little cream cheese or sprinkled with feta... YUM!!!
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I still have my pit boss in storage! I only have room for one so I have the green mountain grill/smoker out. What kind of pellets are you using? I need to go pick some up today and can’t decide on what I want.
 
akboom87 said:
I still have my pit boss in storage! I only have room for one so I have the green mountain grill/smoker out. What kind of pellets are you using? I need to go pick some up today and can’t decide on what I want.
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I am using oak pellets on this one, Just a nice clean smokey flavor without changing the rest of the flavor profile too much. I also use a combination blend with them sometimes but it still is more of a clean smokey flavor. I thought about some mesquite but don't want it to taste more like brisket than prime rib.
 
Oh yeah, I actually ended up buying a small shed for the backyard so that I had room for my stuff. Between the big Blackstone, the big Pit Boss Pellet grill, and my regular Webber grill I almost filled it up. I only have my old set of wheels and tires, and old lawnmower in need of repair out there otherwise but probably going to get rid of the lawnmower. My son pays for someone to do it so he hasn't done the yard himself in 4-5 years now.
 
MrKleen73 said:
Oh yeah, I actually ended up buying a small shed for the backyard so that I had room for my stuff. Between the big Blackstone, the big Pit Boss Pellet grill, and my regular Webber grill I almost filled it up. I only have my old set of wheels and tires, and old lawnmower in need of repair out there otherwise but probably going to get rid of the lawnmower. My son pays for someone to do it so he hasn't done the yard himself in 4-5 years now.
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So you have your own smoke shack is what I’m hearing
 
Resolve10 said:
**Romanian Deadlift (RDL)

But glad they seem to be helping. :)
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There was this funny bit Alan Thrall did “explaining” the difference between still-legs & RDLs.

He starts off by saying Romanian Deadlifts were actually named after a boy called Roman, who would get yelled at by his grandmother if he touched the floor while lifting. “Roman, don’t you be makin’ all that racket banging the floor with those weights!” So he had to keep constant tension in the muscle and never actually put the weight down between reps.
 
Hyde said:
There was this funny bit Alan Thrall did “explaining” the difference between still-legs & RDLs.

He starts off by saying Romanian Deadlifts were actually named after a boy called Roman, who would get yelled at by his grandmother if he touched the floor while lifting. “Roman, don’t you be makin’ all that racket banging the floor with those weights!” So he had to keep constant tension in the muscle and never actually put the weight down between reps.
Click to expand...
He used to be really entertaining but seems to take himself a lot more seriously lately. Still good content just less entertaining recently.
 
Congrats Man!
 
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