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Weights up, scales down…

Little late on my update from this morning. Had VDI issues all day and auto cad downloads that took all day.

gym time 5am-6:30 am
2RIR
BW 223

on a side note probably doing 150 pushups yesterday wasn’t the greatest thing for my bench today.

Pull ups
BWx3x3

pec dec machine
50x12
80x8
125x9x8x8

bench
45x10
95x12
135x8
175x3 this was not moving
155x8x7

tricep cable bar push down
30x12
40x25x15x15
(I don’t have an explanation for this, felt like I went forever and was not running out of strength to get to 2 RIR?)

BB flexion row
40x12
80x8
100x9x9x8

lat pull down
50x12
100x8
145x8x8
120x10

DB single arm preacher curl
15x12
20x8
25x11x11x9

DB lateral raise incline bench
12.5x13x11x10

Also fair note to point, over the weekend watched a lot of Wenning strength videos. After quite a few of his bench tutorial videos I am trying to move my grip in, this is an experiment to see how its feels. Supposed to be the long game on shoulder health and benching for the long run. So just some notes on it.
 
Gym time 5am- 6:30 am
2 RIR
BW 224

pull ups
BWx2

Romanian deadlift
75x12
95x8
135x5
140x8

BB squat
95x12
135x8
190x4x8x8
150x10x8

leg extension
100x8
130x10x9

cable pull through
30x12
55x11x11

calf machine
90x12
140x14x14

cable rope face pull
20x25x25x25x25

cable tricep rope pushdown
20x25x25x16x15
Trying to get 25 reps on each set but couldn’t make it.
 
Nice sessions.
 
akboom87 said:
Also fair note to point, over the weekend watched a lot of Wenning strength videos. After quite a few of his bench tutorial videos I am trying to move my grip in, this is an experiment to see how its feels. Supposed to be the long game on shoulder health and benching for the long run. So just some notes on it.
Click to expand...

where are your fingers now in relation to the rings on the barbell?
I used to make a thumbs up shape with the tip of my thumb barely but completely on the knurled part of the barbell, which usually had my pinky about on the ring. I did that personally, for shoulders. but last year was able to get slowly wider to middle finger on the ring. (it did take me a year of slowly pushing it wider though to get there with zero shoulder pain from a wider grip)

I still go back and for though. I think wider grip + inclines has helped some pec growth from a hypertrophy/physique aspect but I'm not sure if I'm noticeably stronger in one position vs the other.
 
Dustin07 said:
where are your fingers now in relation to the rings on the barbell?
I used to make a thumbs up shape with the tip of my thumb barely but completely on the knurled part of the barbell, which usually had my pinky about on the ring. I did that personally, for shoulders. but last year was able to get slowly wider to middle finger on the ring. (it did take me a year of slowly pushing it wider though to get there with zero shoulder pain from a wider grip)

I still go back and for though. I think wider grip + inclines has helped some pec growth from a hypertrophy/physique aspect but I'm not sure if I'm noticeably stronger in one position vs the other.
Click to expand...
So before I was pinky on ring, now I’m thumbs extended touching edge of knurling so I don’t know maybe a .75-1” pinky inside the ring. Definitely awkward first go around as I’m not used to that movement pattern. It did seem to be less pressure on my shoulders. Going to try this rest of the meso and see if I can get the pattern down, see how it feels.
 
akboom87 said:
So before I was pinky on ring, now I’m thumbs extended touching edge of knurling so I don’t know maybe a .75-1” pinky inside the ring. Definitely awkward first go around as I’m not used to that movement pattern. It did seem to be less pressure on my shoulders. Going to try this rest of the meso and see if I can get the pattern down, see how it feels.
Click to expand...

we're moving opposite directions lol 😅
I did the same thing you are doing, for years, for the same reason. It took me a while to get wider again without pain. Even inclines took quite a bit of work before there was pulling in the bicep or shoulder but with enough training it happened eventually.
 
rest day today, I think it’s more so the extra sleep and not getting up at 4:30 that is very welcome.

Pretty big update for me. Re started my weight loss first of December after I guess a month of basically maintenance calories. So during the maintenance period I stayed at 230-233 pounds.

so I have been pretty consistently staying at the 223-225 mark just been having a hard time getting below that. Just kept on track on my calories and training and today scale weighed in at 221 on the dot. So pretty happy about that!
 
akboom87 said:
Just kept on track on my calories and training and today scale weighed in at 221 on the dot. So pretty happy about that!
Click to expand...

that's awesome man, feels like a breakthrough when you are at any sticking point, then suddenly get through... I don't care if it's weight loss, weight gain, or a new PR on bench, that little extra push is always awesome.
 
10lbs down from a couple months ago is a great place to be. It’s not just a big water swing; you are generally living lighter.
 
Congrats on the continued progress Sir! You are a shining example of consistency of effort providing consistent progress!
 
Thanks guys! Definitely great progress and happy to have stayed committed for the 2023 year and keeping the progress and commitment going forward.
 
gym time 5am-6:15 am

2RIR
BW 223
Pre work out 1 scoop pump addict

This week my left shoulder and arm have been acting up, pretty identical to the nerve and numbing issue I had on the right side back in October. Been to the chiropractor last week and this week to get ahead of it.

my left arm shoulder is not firing like the right and definitely not as strong/stable as normal. I will be ordering 2 bottles of SNS PEA relief to see if I can get this under control quickly.

DB upright row
15x12
25x8
30x10x10x9x8

bench
95x12
135x8
160x4x8x7
135x7
No pain or anything but hard to stay tight and stable with my left side.

ex bar preacher curl
20x12
40x8
50x10x8x8x8

DB hammer curl
30x10x9x9

BB bent over row
95x12
115x8
125x8x8

bw dips
X8x7

ez bar skull crusher
40x12
50x12x10

banded neck work, neck rolling, free hangs

post workout while milk 2 scoop protein
 
Gym time 5:15am-6:30am
2RIR
BW 224

pre workout 1.5 scoop pump addict

pull up
BWx3

lat pull down
100x15x15

Romanian deadlift
95x12
135x8
140x10

deadlift
135x12
185x8
230x4x7x6
(Having trouble getting locked in, pulls where way to slow but hit my targets)

seated leg curl
50x12
100x8
120x8x8

Squat
135x10
185x8
225x3
245x3x3x3
190x15

squats started to warm up and was feeling really good. I was pretty toast afterwards. Just don’t
think I was warmed up enough and primed for pulls, but got in the work.

Happy Friday!!!

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Hopefully you get that issue figured out quickly. I know how frustrating that can be.
 
MrKleen73 said:
Hopefully you get that issue figured out quickly. I know how frustrating that can be.
Click to expand...
Working on it it’s not nearly as bad as the other side was earlier last year. I’m waiting for the SNS PEA supplement to add in and see if I can get some improvement faster
 
akboom87 said:
Working on it it’s not nearly as bad as the other side was earlier last year. I’m waiting for the SNS PEA supplement to add in and see if I can get some improvement faster
Click to expand...
What does the PEA do for that, or what should it do for that?
 
There is quite a bit to the write up Steve has on the main supplement page. A few key things I like I am copied paste here.

“

What is Palmitoylethanolamide?
Palmitoylethanolamide (commonly abbreviated as PEA), is a substance produced naturally in the body that can be isolated from a variety of foods. In the body, this fatty acid amide binds to a receptor in the cell nucleus known as the peroxisome proliferator-activated receptor. It plays a very important role within the cells in response to pain.

Palmitoylethanolamide has been shown in studies to demonstrate benefits for chronic pain and a variety of different types of pain including nerve pain, inflammatory pain, and more.


Nerve Pain:
Palmitoylethanolamide has been shown to reduce the release of inflammatory chemicals and reduce overall nerve inflammation. This makes it unique in its role of being able to help with certain types of pain that many other natural supplements aren’t able to, such as sciatica and carpal tunnel.

Palmitoylethanolamide has also been reported to inhibit the release of proinflammatory mediators from activated mast cells and reduce mast cell recruitment and activation at sites of nerve injury. Palmitoylethanolamide treatment has even been shown to inhibit microglial activation and mast cell recruitment to the spinal cord following peripheral nerve injury, spinal cord neuroinflammation, or spinal cord injury.”
 
akboom87 said:
There is quite a bit to the write up Steve has on the main supplement page. A few key things I like I am copied paste here.

“

What is Palmitoylethanolamide?
Palmitoylethanolamide (commonly abbreviated as PEA), is a substance produced naturally in the body that can be isolated from a variety of foods. In the body, this fatty acid amide binds to a receptor in the cell nucleus known as the peroxisome proliferator-activated receptor. It plays a very important role within the cells in response to pain.

Palmitoylethanolamide has been shown in studies to demonstrate benefits for chronic pain and a variety of different types of pain including nerve pain, inflammatory pain, and more.


Nerve Pain:
Palmitoylethanolamide has been shown to reduce the release of inflammatory chemicals and reduce overall nerve inflammation. This makes it unique in its role of being able to help with certain types of pain that many other natural supplements aren’t able to, such as sciatica and carpal tunnel.

Palmitoylethanolamide has also been reported to inhibit the release of proinflammatory mediators from activated mast cells and reduce mast cell recruitment and activation at sites of nerve injury. Palmitoylethanolamide treatment has even been shown to inhibit microglial activation and mast cell recruitment to the spinal cord following peripheral nerve injury, spinal cord neuroinflammation, or spinal cord injury.”
Click to expand...
Looks interesting. Looking forward to hearing your thoughts on it.
 
akboom87 said:
Just don’t
think I was warmed up enough and primed for pulls, but got in the work.
Click to expand...

if you can learn some really good form on power cleans and/or snatch, I have had fantastic experiences using them as warm-ups for the bigger lifts. I find that the full body explosiveness of these two movements really gets the motor primed and running on all 8 cylinders even on shitty days. Of course you can easily overdo it and blow too much energy on the 'warm-up' as well lol.
 
Dustin07 said:
if you can learn some really good form on power cleans and/or snatch, I have had fantastic experiences using them as warm-ups for the bigger lifts. I find that the full body explosiveness of these two movements really gets the motor primed and running on all 8 cylinders even on shitty days. Of course you can easily overdo it and blow too much energy on the 'warm-up' as well lol.
Click to expand...
Standing long jump is also a great one.
 
Dustin07 said:
if you can learn some really good form on power cleans and/or snatch, I have had fantastic experiences using them as warm-ups for the bigger lifts. I find that the full body explosiveness of these two movements really gets the motor primed and running on all 8 cylinders even on shitty days. Of course you can easily overdo it and blow too much energy on the 'warm-up' as well lol.
Click to expand...
I got to admit I have never attempted any of those 😂
 
So I just got this lined up, tonight going to the lab and getting a testosterone checked. Just T levels nothing else to get a base line number. Going to run a few natty products, I will update on when and what I’m going to use.

so just about finished with alpha 7 which has androsterone in it. Not that I’m really concerned, I just want my base line T checked. Then I’ll run a small run I have (m-test annd pine pollen on the way, might add to it not sure) and then I will go do a full male hormone panel that includes lipids to see where I am sitting at.

will post up my T levels when I get the results back.
 
akboom87 said:
So I just got this lined up, tonight going to the lab and getting a testosterone checked. Just T levels nothing else to get a base line number. Going to run a few natty products, I will update on when and what I’m going to use.

so just about finished with alpha 7 which has androsterone in it. Not that I’m really concerned, I just want my base line T checked. Then I’ll run a small run I have (m-test annd pine pollen on the way, might add to it not sure) and then I will go do a full male hormone panel that includes lipids to see where I am sitting at.

will post up my T levels when I get the results back.
Click to expand...
If you really want to see more of the scope of what that stack is doing for you also get your free testosterone levels checked. M-Test has some solid ingredients both for creating testosterone, and for freeing up testosteron. Freeing up testosterone will likely be the bigger hit out of the serum test increases vs free testosterone increases. So say you only see mild to moderate increase in overall serum testosterone you may not feel it too much, but you see a nice increase in free testosterone you are going to get more out of the increase in free testosterone which will not be measured if you just get your serum levels checked. Just if you are curious of what the products are truly doing for you I would include the Free Testosterone. It shouldn't cost much more.
 
MrKleen73 said:
If you really want to see more of the scope of what that stack is doing for you also get your free testosterone levels checked. M-Test has some solid ingredients both for creating testosterone, and for freeing up testosteron. Freeing up testosterone will likely be the bigger hit out of the serum test increases vs free testosterone increases. So say you only see mild to moderate increase in overall serum testosterone you may not feel it too much, but you see a nice increase in free testosterone you are going to get more out of the increase in free testosterone which will not be measured if you just get your serum levels checked. Just if you are curious of what the products are truly doing for you I would include the Free Testosterone. It shouldn't cost much more.
Click to expand...
I will check and see I guess I was assuming that was part of the testosterone test? But I don’t know, I will definitely ask though because it’s dirt cheap like 15$. The complete male hormone panel isn’t bad either it’s only 120$
 
akboom87 said:
I will check and see I guess I was assuming that was part of the testosterone test? But I don’t know, I will definitely ask though because it’s dirt cheap like 15$. The complete male hormone panel isn’t bad either it’s only 120$
Click to expand...
Depends where you get them but a lot of the time unless you ask for it specifically or get a panel you just get the serum level.
 
Well the lady changed my mind this evening. She asked if there was a specific reason I was taking the draw after 5 pm, I said no because I had to real reason. She said to come in tomorrow morning because that tends to be the best time to check levels, I guess now that I think about that I have heard that. So anyway same plan just pulling blood tomorrow morning instead of tonight.
 
akboom87 said:
Well the lady changed my mind this evening. She asked if there was a specific reason I was taking the draw after 5 pm, I said no because I had to real reason. She said to come in tomorrow morning because that tends to be the best time to check levels, I guess now that I think about that I have heard that. So anyway same plan just pulling blood tomorrow morning instead of tonight.
Click to expand...

Good move; test peaks in the morning and lowers over the day.

You would want to draw end of day only if trying to get a TRT script, to game the numbers worse.
 
Hyde said:
Good move; test peaks in the morning and lowers over the day.

You would want to draw end of day only if trying to get a TRT script, to game the numbers worse.
Click to expand...
Yep I didn’t even think of it at the time but glad she mentioned it. I’m also slightly confused by the range of T levels I have been looking up. Seems like quite a broad range.
 
akboom87 said:
Yep I didn’t even think of it at the time but glad she mentioned it. I’m also slightly confused by the range of T levels I have been looking up. Seems like quite a broad range.
Click to expand...

Yeah that range is a bit skewed. It accounts for the sedentary armchair quarterback alcoholic lifestyle as well lol
 
SkRaw85 said:
Yeah that range is a bit skewed. It accounts for the sedentary armchair quarterback alcoholic lifestyle as well lol
Click to expand...
Yeah it is. Also have been sorta stewing over the idea of what to do if it does come back low. Have done a little research and there is a limitless male TRT facility here in town. Looks like they are a big chain company all over. I haven’t looked into to deep yet.
 
SkRaw85 said:
Yeah that range is a bit skewed. It accounts for the sedentary armchair quarterback alcoholic lifestyle as well lol
Click to expand...
It includes males up to 65, that is the biggest reason it is so low on the low end. You would think they would want to do another with the age range up to say 40-45 so they could keep people in a range they would be with healthier test levels, not go up into the elderly population. Everything below 400 felt horrible to me and I had to wait until it got really bad before my doc would put me on.
 
Gym time 5am-6:30 am
1RIR
BW 224



Pec dec machine
50x12
100x8
130x4x9x8x8

Bench
45x10
95x12
135x8
160x8x7

BB flexion row
50x12
70x8
100x10x10x9

cable bar tricep pushdown
40x26x16x13

pull down wide grip
130x10
150x8x8

DB single arm preacher
15x12
25x12x12x10

DB lateral raise incline bench
12.5x14x12x10

bb shrug
135x15x13

pull up
BW x3

pre workout 1 scoop wild thing

post workout 2 scoop protein whole milk
Alpha 7
 
Follow up Saturday morning was a no go the walk in lab was closed. Went in this morning at 8 just decided to do the full male comprehensive panel wasn’t that much. I have my lipids and a few others back already. I will get them posted when I can get back to my computer.
 
Well this is going to suck to post this blood work. They don’t put everything on one sheet it’s a whole bunch of labs. Unless at the end they do one report with everything combined.
 
Cliff notes
Glucose high- I was not fasted and had 2scoops of protein and milk roughly a hour before test

LDL- high

total T- 630

That’s all I have received so far. They said by the end of the week I should have the rest.
 
akboom87 said:
Cliff notes
Glucose high- I was not fasted and had 2scoops of protein and milk roughly a hour before test

LDL- high

total T- 630

That’s all I have received so far. They said by the end of the week I should have the rest.
Click to expand...

If you had that shake then I would be happy with glucose and trigs.

LDL is a bit high, but you have a pretty healthy diet geared towards leaning out and are doing some cardio, so I wouldn’t be too concerned. Big thing to consider is using exogenous hormones is going to continue to drive that up and also push HDL down into a low range, and you have great natural testosterone, so just avoid things like Epiandro and such as you continue to lean out. Keep it truly natural.

TSH being lower in the range is often a good thing, btw. That usually means the body is seeing enough active thyroid (T3) that it doesn’t need to generate signals to release more T4 (which will get converted to T3).
 
Hyde said:
If you had that shake then I would be happy with glucose and trigs.

LDL is a bit high, but you have a pretty healthy diet geared towards leaning out and are doing some cardio, so I wouldn’t be too concerned. Big thing to consider is using exogenous hormones is going to continue to drive that up and also push HDL down into a low range, and you have great natural testosterone, so just avoid things like Epiandro and such as you continue to lean out. Keep it truly natural.

TSH being lower in the range is often a good thing, btw. That usually means the body is seeing enough active thyroid (T3) that it doesn’t need to generate signals to release more T4 (which will get converted to T3).
Click to expand...
Yeah I do regularly check fasted glucose in mornings and always great so yeah the shake about a hr before messed up that reading.

LDL is definitely on my radar and like you said still improving so my next bloodwork im shooting for a drop in that. (Id probably be shocked to see what this was a year ago)

That’s the route I’m going to stick to. Lift weights,get the fat off, have fun learning and progressing. Stay healthy and be in good shape.

Thanks for the input @Hyde you have helped me a lot since I have been on here!
 
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