Weights up, scales down…
- Thread starter akboom87
- Start date
MrKleen73
Legend
So much to like in here the last few days. Congrats to both you and the wife for breaking the 10lbs barrier, that is very impressive. Also remember your steps are just extra credit, you don't have to make them up if you are super behind or tired one day. It helps burn a little more calories, and is just a good way to make sure you are not slowing down everywhere else due to the increased workload in the gym and the deficit. You are killing it for sure.
akboom87
Well-known member
Well me and her are trying to complete 10k a day so if she is behind then I try to help motivate and we go for a longer walk to help hit the #, or vise versa. So in some ways may not need to but support for the other we make it work
Dustin07
Legend
1100 calories 
I tried to take my electrolyes more seriously by Hyde and Kleens advice when I got into fasting, so I'd like to believe I improved, but when my wife picked up her coach one of the first things she requried was mixing up a batch of her own electrolyte water daily and I think that has had a great impact on she and I both.
I tried to take my electrolyes more seriously by Hyde and Kleens advice when I got into fasting, so I'd like to believe I improved, but when my wife picked up her coach one of the first things she requried was mixing up a batch of her own electrolyte water daily and I think that has had a great impact on she and I both.
MrKleen73
Legend
That is awesome! I love that you both are on the same page and having some fun competing with each other as well. I just wanted to make sure you didn't feel like it was a bad if you don't hit it one day kind of thing where you needed to make up for it. I think healthy competition is well, healthy! Plus it is good quality time together.Well me and her are trying to complete 10k a day so if she is behind then I try to help motivate and we go for a longer walk to help hit the #, or vise versa. So in some ways may not need to but support for the other we make it work
Yeah, it definitely makes a difference overall when you don't let yourself become dehydrated and many people don't realize they are walking around only partially hydrated at all times.1100 calories
I tried to take my electrolyes more seriously by Hyde and Kleens advice when I got into fasting, so I'd like to believe I improved, but when my wife picked up her coach one of the first things she requried was mixing up a batch of her own electrolyte water daily and I think that has had a great impact on she and I both.
akboom87
Well-known member
Well I hate that my app connects to my watch and subtracts what it thinks I have expended. I pay no attention to that. Calories were 2,141. I don’t hold any stalk to what my watch says I burn in a day.1100 calories
I tried to take my electrolyes more seriously by Hyde and Kleens advice when I got into fasting, so I'd like to believe I improved, but when my wife picked up her coach one of the first things she requried was mixing up a batch of her own electrolyte water daily and I think that has had a great impact on she and I both.
akboom87
Well-known member
Wake up time 4:30 am, 1/2 scoop edge of insanity. Pre workout shake.
Gym time 5:10 am - 6:25 am
Warm ups stretching
Seated DB shoulder press -2rir
50# x8
35# x15 x myo reps 8–4-3
Super set ez bar seated tricep extension- 2 rir
40# x15 x14 myo rep 9-3-2
DB upright row- 2rir
35# x 15
25# x20 myo rep 10-8-2
Superset ez bar cable tricep pushdown
40# x17 x15 x14 go up next week
BW dips
X15 x14
Superset bent over DB rear delt raise/fly
12.5# x18 x15
25 minutes incline treadmill, 6.5 % incline, 3.5-6.0 mph, 148-165 bpm. Having to bump speed up to a jog then back down and repeat to keep the heart rate in the zone. Definitely a sweat soaker!
Really good session, getting in the groove with super sets and super short rest times.
Gym time 5:10 am - 6:25 am
Warm ups stretching
Seated DB shoulder press -2rir
50# x8
35# x15 x myo reps 8–4-3
Super set ez bar seated tricep extension- 2 rir
40# x15 x14 myo rep 9-3-2
DB upright row- 2rir
35# x 15
25# x20 myo rep 10-8-2
Superset ez bar cable tricep pushdown
40# x17 x15 x14 go up next week
BW dips
X15 x14
Superset bent over DB rear delt raise/fly
12.5# x18 x15
25 minutes incline treadmill, 6.5 % incline, 3.5-6.0 mph, 148-165 bpm. Having to bump speed up to a jog then back down and repeat to keep the heart rate in the zone. Definitely a sweat soaker!
Really good session, getting in the groove with super sets and super short rest times.
Dustin07
Legend
yup, that would do it lol. I think you're a bit taller than me but 3.5 is a good clip regardless and 6 with that 6.5% incline is gonna be felt
akboom87
Well-known member
It gets the ol pump a pumping!yup, that would do it lol. I think you're a bit taller than me but 3.5 is a good clip regardless and 6 with that 6.5% incline is gonna be felt
akboom87
Well-known member
Wake up time 5 am, slept in a little as a pretty light schedule today.
1 cup of coffee and then pre workout shake.
Gym time 5:30am - 6:50am
Warm ups/ stretching
Trap bar deadlift low handles 2rir
185# x14 x12 x10
Seemed to be a little slow moving this morning
Cable flexion row
70# x 20 x15 x10
Dropset 50# x20
I was dying on these but man they light me up in a good way!
Assited pull up
+40# x 12 x10
Meadows lat stretchers on cable pull down
85# x 16 x15
Lower back was just feeling tight and stiff, so jumped on the hyper extension stand
Bw x12 x10 long pause at bottom just letting things stretch
#40lb db x10 x10
This felt really good and felt way better afterwards.
25 minutes incline cardio, 6% incline, 3.5-5.5 mph 148-165 bpm
Another great session. Had a Dr appointment this morning and blood pressure checked in at 108/68. I don’t check blood pressure that often but that is definitely lower than normally for me.
1 cup of coffee and then pre workout shake.
Gym time 5:30am - 6:50am
Warm ups/ stretching
Trap bar deadlift low handles 2rir
185# x14 x12 x10
Seemed to be a little slow moving this morning
Cable flexion row
70# x 20 x15 x10
Dropset 50# x20
I was dying on these but man they light me up in a good way!
Assited pull up
+40# x 12 x10
Meadows lat stretchers on cable pull down
85# x 16 x15
Lower back was just feeling tight and stiff, so jumped on the hyper extension stand
Bw x12 x10 long pause at bottom just letting things stretch
#40lb db x10 x10
This felt really good and felt way better afterwards.
25 minutes incline cardio, 6% incline, 3.5-5.5 mph 148-165 bpm
Another great session. Had a Dr appointment this morning and blood pressure checked in at 108/68. I don’t check blood pressure that often but that is definitely lower than normally for me.
PolishHamm3r77
Well-known member
Great sessions. Love the supersets and myo-rep matches and drop sets. Seems like it was time to turn up the heat!!!
akboom87
Well-known member
Classic!
Hyde
Legend
I mean worst case Ontario, he’ll burn some extra fat, right? After all, this stuff’s not rocket appliances, boys….
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PolishHamm3r77
Well-known member
It’s been a while. I might have to start at Season 1 Episode 1 and laugh for a weekend.
I Know what your sayin’
PolishHamm3r77
Well-known member
Is anyone able to watch that link or does YT want you to prove your not a bot?
akboom87
Well-known member
Yeah it try’s to make me sign in to watch it.
PolishHamm3r77
Well-known member
Al Gorithm is being a punk today!!! It wants me to sign in w the RP Hypertrophy App when I click on the vid on how to execute exercises. I had to create an account to watch “Bro Chat” w Fouad and Co. the A.I. must have seen me throw my bench a few weeks back and assumed I’m a child
akboom87
Well-known member
Man weather has been weird cool and nice then back to scorching heat. Definitely up and down. This weekend was kinda cramped with the wife’s parents being in town. Also was slightly annoyed at how they picked fun at us of and on about being on a diet and that we didn’t want to go out and eat etc. etc. So I invited them to go on an evening walk with us and walked them into the ground maybe intentionally 
lol all in good fun though.
We did bump calories up a tad so we will see how my body responds for next weeks check in. Definitely felt a little extra pep today with the slight bump. Also betting that my gym performance this week will be improved.
Pretty excited and proud to be under 220, that seemed to be such a hard push to get under and seeing it drop below has really been a huge boost in confidence. Next week I will post a halfway progress picture.
Steps - 12,269
lol all in good fun though. We did bump calories up a tad so we will see how my body responds for next weeks check in. Definitely felt a little extra pep today with the slight bump. Also betting that my gym performance this week will be improved.
Pretty excited and proud to be under 220, that seemed to be such a hard push to get under and seeing it drop below has really been a huge boost in confidence. Next week I will post a halfway progress picture.
Steps - 12,269
Segansational
Well-known member
You know, I was just listening to one of Dr. Mike's podcasts about this very topic. Best case with family (minus spouse) was him saying that they are neutral vs negative or sabotaging. Totally get it though, it's a pain in the @$$ sometimes all the little digs.Man weather has been weird cool and nice then back to scorching heat. Definitely up and down. This weekend was kinda cramped with the wife’s parents being in town. Also was slightly annoyed at how they picked fun at us of and on about being on a diet and that we didn’t want to go out and eat etc. etc. So I invited them to go on an evening walk with us and walked them into the ground maybe intentionallylol all in good fun though.
We did bump calories up a tad so we will see how my body responds for next weeks check in. Definitely felt a little extra pep today with the slight bump. Also betting that my gym performance this week will be improved.
Pretty excited and proud to be under 220, that seemed to be such a hard push to get under and seeing it drop below has really been a huge boost in confidence. Next week I will post a halfway progress picture.
Steps - 12,269
lol all in good fun though.
Dustin07
Legend
You're a very different person than me lol. I believe your approach is one we call "killing them with kindness" where I come from. I prefer the knuckles and and cold shoulder approach when people insult me lol.
akboom87
Well-known member
Well ultimately the joke was on them. As they are both severely overweight, on high blood pressure meds and a slew of other things. So ultimately it’s almost laughable at my worst I was still in better shape than them….. so yeah wasn’t even worth my time lol.
MrKleen73
Legend
Haha, I love that you walked them into the ground. I can see you intentionally walking out farther and farther and not turn around until they start complaining of being tired.Man weather has been weird cool and nice then back to scorching heat. Definitely up and down. This weekend was kinda cramped with the wife’s parents being in town. Also was slightly annoyed at how they picked fun at us of and on about being on a diet and that we didn’t want to go out and eat etc. etc. So I invited them to go on an evening walk with us and walked them into the ground maybe intentionally
We did bump calories up a tad so we will see how my body responds for next weeks check in. Definitely felt a little extra pep today with the slight bump. Also betting that my gym performance this week will be improved.
Pretty excited and proud to be under 220, that seemed to be such a hard push to get under and seeing it drop below has really been a huge boost in confidence. Next week I will post a halfway progress picture.
Steps - 12,269
Then i would have probably been like, "I guess it is easier for us because we are in much better shape than you."Yeah, I liked his approach, but I am a little more forward about it. I am not really a keep the peace kind of guy if you take the first swipe. You will get an assertive response followed by an olive branch to allow you to return us to a place of peace. My response would have probably been more like. Well we looked at how you all are aging and it frightened us so we figured we had better do something to fix it before we ended up in your situation. Would you like to join us?
Dustin07
Legend
gymtalk can be hard with normies. I truly dislike the word "diet". I feel like if I tell someone I'm on a diet, it implies my weight is higher than I had intended, but in actuality I just finished many long bulk and cut cycles and now I'm in a prolonged cut. I also hate the term bulk, since I was strength focused, I call it a strength cycle (which obv comes with some bulking) and "now I'm leaning up". Honestly I hate the discussion so much wiht non gym rats that I crack jokes at my own expense most of the time and just say like I'm trying to get my bikini to fit. I dodge those conversations entirely with people not in the know.
Dustin07
Legend
Hyde
Legend
When I was just out of college and had started working on aircraft, something a colleague told me that would come to have a lasting impact (that I wasn’t yet ready to full appreciate) was,
“Folks is folks.”
Profound, I know - analogous to ‘It is what is is.’ But it reminds a simple truth: people & the world are exactly how they are, not how perhaps they should be to align with things that may be better for them or others. You have to accept that you must meet them exactly where they are if you wish to connect, and they very likely will not change or grow or be able to relate to anything they aren’t interested in or already familiar with.
People often criticize or fear what they do not understand or feel threatened by. Do not expect that to change. It’s your job to get them to understand or appreciate if that’s important to you, but especially it’s your job to be tough enough to shrug off the digs. So what if they don’t like how you live? You aren’t hurting them, and you all know it. So be confident in your decisions & pay the doubters no nevermind - most people will never even have the gall to pursue the things they would really like to.
You cannot go around asking other people for their approval, because if you do “they will convince you that what you’re doing doesn’t have any value - and you’ll give up on your dream.” - Les Brown
“Folks is folks.”
Profound, I know - analogous to ‘It is what is is.’ But it reminds a simple truth: people & the world are exactly how they are, not how perhaps they should be to align with things that may be better for them or others. You have to accept that you must meet them exactly where they are if you wish to connect, and they very likely will not change or grow or be able to relate to anything they aren’t interested in or already familiar with.
People often criticize or fear what they do not understand or feel threatened by. Do not expect that to change. It’s your job to get them to understand or appreciate if that’s important to you, but especially it’s your job to be tough enough to shrug off the digs. So what if they don’t like how you live? You aren’t hurting them, and you all know it. So be confident in your decisions & pay the doubters no nevermind - most people will never even have the gall to pursue the things they would really like to.
You cannot go around asking other people for their approval, because if you do “they will convince you that what you’re doing doesn’t have any value - and you’ll give up on your dream.” - Les Brown
Dustin07
Legend
that's awesome. Reminds me of a Kurt Vonnegut quote I heard on Hubberman recently, "We are what we pretend to be, so we must be careful about what we pretend to be.". <-- that one, to me, should boost the confidence and motivation in anyone trying to achieve something great in their life.
akboom87
Well-known member
Pretty spot on. That’s why I didn’t make a big thing out of it.
I’m also a big believer in misery loves company. I find this to be more true the older I get.
akboom87
Well-known member
Wake up time 4:45 am working from home today so not on as big of a time constraint. Cup of coffee and then my pre workout shake.
Gym time 5:20 am - 6:50 am
Warm ups/ stretching
Incline DB press 2rir
60# x 8 + 5 rest pause
40# x15
40# myo rep 8-4-3
Super set DB dead hang curls
25# x15
20# x14
20# myo rep 10-4
Seated vertical converging chest press machine 2rir
100# x13 x12 x10 drop 80#x8 drop 60# x 6 (no rest on double drop set)
Superset lying db curls
20# x15 x15 x12 (go up in weight)
3 round complex
Pec dec 2rir
80# x16 x16 x15 (dropped from 90# focusing more on the chest squeeze, it worked)
Db medial delt swings
20# x20 x20 x20 these really burn
Db rear delt swings (van WYCK style)
15# x20 x20 x20
Incline smith press for finisher
90# x15 x10 x5
Incline treadmill, 6% incline, 3.5-5.2 mph, 148-170 HR
25 minutes
Definitely had more energy this morning with the slight bump in calories. Pump was good was looking pretty swole in the reflection doing treadmill
Gym time 5:20 am - 6:50 am
Warm ups/ stretching
Incline DB press 2rir
60# x 8 + 5 rest pause
40# x15
40# myo rep 8-4-3
Super set DB dead hang curls
25# x15
20# x14
20# myo rep 10-4
Seated vertical converging chest press machine 2rir
100# x13 x12 x10 drop 80#x8 drop 60# x 6 (no rest on double drop set)
Superset lying db curls
20# x15 x15 x12 (go up in weight)
3 round complex
Pec dec 2rir
80# x16 x16 x15 (dropped from 90# focusing more on the chest squeeze, it worked)
Db medial delt swings
20# x20 x20 x20 these really burn
Db rear delt swings (van WYCK style)
15# x20 x20 x20
Incline smith press for finisher
90# x15 x10 x5
Incline treadmill, 6% incline, 3.5-5.2 mph, 148-170 HR
25 minutes
Definitely had more energy this morning with the slight bump in calories. Pump was good was looking pretty swole in the reflection doing treadmill
MrKleen73
Legend
I just tell people I am always on a diet, and so are you. Your diet is what you eat regularly, if you change it up for a specific goal it is still a diet, and if you pay it no attention at all it is still your diet. When people use diet as a verb is when it becomes confusing. A diet is a noun. It is a thing, not an action. You aren't dieting. you are eating a diet for a specific goal. You could simplify things just by telling people you are in a surplus phase of your diet, a maintenance phase, or a deficit / leaning phase.
PolishHamm3r77
Well-known member
I just say I am bulking 365 so no one can throw shade
Dustin07
Legend
I'm not sure I have ever in my life done lying db curls. Might have to throw some in!
solid. you have a more eloquent way of communicating my thoughts on the matter. Although I think "f off, I'm on a cut" is succinct, your way will probably retain more friends. and tbh, I like the state of mind here....
akboom87
Well-known member
Somewhere Mike RP strength has a video on them showing how he adjusts the seat part up to angle your head and get more stretch out of them, pretty sweet honestly
akboom87
Well-known member
Well first part of the month @MrKleen73 was looking to pick up some clients so I decided to take him up on it. So he has my diet laid out and macros/meals and training program for me all laid out for me each week. I just got to do my part!
Welcome along though!
Anthony_
Member
That's pretty cool so you're own coach. How's it been going working with someone? I'm sure the gains have been a lot better.
akboom87
Well-known member
It’s been awesome, has really opened my eyes up to nutrition. Definitely making way more progress then I was on my own.
When I first started on the board I was at my heaviest 270#. I got serious about getting in better shape and it took me quite a while but I got down my lowest 219#. Then most of this summer I was maintaining 225 ish and had crept up to 228. Started with Kleen and last Saturday was my 3 week mark and I checked in at 214.
Anthony_
Member
That's pretty awesome man and congrats on the amazing progress.
Dustin07
Legend
You logging your steps has really caught my attention. As of 5pm today I'm only at 9,100 including 40+ minutes of cardio.
Imma have to step it up.
akboom87
Well-known member
So today was a new one so busted ass this morning got my gym session in like usual no cardio because I didn’t have the time this am.
Picked up my Sr. Engineer at the office and headed out to go do are very last bridge inspection. It’s a 600’ long bridge 5 spans and from top of deck to water edge 60’ at the high point. So in order to do this bridge inspection like a few others we hire a snooper truck. Truck sits on the bridge and we get in the basket and you run the controls and you boom under the bridge to inspect the girders/welds/gussets/ bearings etc.
So it was nice this morning about 46 degrees we get geared up harnesses hoodies all are tools and get loaded, under we go. We get half way across one lane and at the highest point above water… yeah the damn hydraulic pump takes a ****. So we are stuck because we are boomed under the bridge and we are just stuck for those that know how large (small) the baskets are. For 5 mother trucking hrs we sit… and sit… sit some more. Finally service shows up and gets it up and running but man what a **** show. My ass was hungry and thirsty and cramped I contemplated hooking my safety lanyards to the girder and see if I could scale out of there, but decided against it. Best of all didn’t even have my phone (I’ve lost many from heights so it stays in the truck.
so busted ass this morning got my gym session in like usual no cardio because I didn’t have the time this am.Picked up my Sr. Engineer at the office and headed out to go do are very last bridge inspection. It’s a 600’ long bridge 5 spans and from top of deck to water edge 60’ at the high point. So in order to do this bridge inspection like a few others we hire a snooper truck. Truck sits on the bridge and we get in the basket and you run the controls and you boom under the bridge to inspect the girders/welds/gussets/ bearings etc.
So it was nice this morning about 46 degrees we get geared up harnesses hoodies all are tools and get loaded, under we go. We get half way across one lane and at the highest point above water… yeah the damn hydraulic pump takes a ****. So we are stuck because we are boomed under the bridge and we are just stuck
for those that know how large (small) the baskets are. For 5 mother trucking hrs we sit… and sit… sit some more. Finally service shows up and gets it up and running but man what a **** show. My ass was hungry and thirsty and cramped I contemplated hooking my safety lanyards to the girder and see if I could scale out of there, but decided against it. Best of all didn’t even have my phone (I’ve lost many from heights so it stays in the truck.
akboom87
Well-known member
Wake up time 4:30 am cup of coffee and then pre workout shake.
Gym time 5am -6am
Warmups/strecthing
Squats 2rir (legs just felt fatigued and every thing seemed heavy)
185# x8 x8
155# x12
Leg press 2rir
3 plated per side- x15 x15 x12
Super set DB Romanian deadlift
70# x12 x10
Leg extension
90# x15 x10
70# x14 - failure + a few half reps
Superset seated leg curls
90# x16 x12
70# x20
Hyperextensions
BW X 10 x10
Dead hangs
30seconds 3 rounds
Gym time 5am -6am
Warmups/strecthing
Squats 2rir (legs just felt fatigued and every thing seemed heavy)
185# x8 x8
155# x12
Leg press 2rir
3 plated per side- x15 x15 x12
Super set DB Romanian deadlift
70# x12 x10
Leg extension
90# x15 x10
70# x14 - failure + a few half reps
Superset seated leg curls
90# x16 x12
70# x20
Hyperextensions
BW X 10 x10
Dead hangs
30seconds 3 rounds
Anthony_
Member
Damn that looks like one solid leg day. Props on just having coffee and being able to go that early. I need my preworkout or else I'm a zombie when I train in the morning.
Do the rir change week to week for you or on each training session is it always set at 2 RIR?
akboom87
Well-known member
So far we have stayed at 2RIR. I haven’t asked but I’m assuming on a pretty good deficit and increase in cardio not pushing total failure or close to it is allowing me to recover and not build up so fast with fatigue.
I have been on pre’s for probably solid 6 months so trimming back for a bit.
Since having my daughter that been a year and half now I switched to morning routine as that’s the most convenient for me. Plus never sure how work will play out I can always get my session done then whatever happens rest of the day just is what it is.