Weights up, scales down…

akboom87 said:
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.
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Smart choice with not pushing close to failure in a caloric deficit.

I don't remember the last time I had a stim break lol. With 4 kids, 2 of them being 2, and 1 years old, I need the stims.

I definitely prefer training in the morning before work. If not I tend to get lazy after work and not really wanting to train. Plus starting with some good momentum first thing in the morning with a solid training session always sets the day up good.
 
Dustin07 said:
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.
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Some days I definitely have to make a conscious effort to go walk or do something to kick up steps.
 
akboom87 said:
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.
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You know, this was a helluva story though!!! Thanks for sharing; hopefully that’s the last time THAT happens to you.
 
akboom87 said:
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.
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Sufficed to say that you and SR Engineer are closer now than ever before. Those baskets are not that big. Never thought about what happens if your style boom fails. If mine dies I have a repel rescue kit and just drop down. AND you got your steps in for the day!!!
Be careful man!!! Gravity wins every time.
 
Wake up time 5am
Cup of coffee

Incline treadmill, 7% incline 3.5mph -5.0 mph 145-165 Heart rate. 30 minutes

Slept in a little knocked out treadmill. Legs are a little sore today.

Was very cozy this morning and took a lot of motivation to get up out of bed!
 
Killing it as usual, and @Anthony_ no real need to go to failure unless you are newer to the game, or trying to reassociate yourself with where failure is. While the final rep before failure or the one you fail on my be minutely more hypertrophic than a 2-0 RIR there really isn't a statistically significant difference there. So not much reason to push that far. Failure training tends to take so much out of the CNS that every set after the failure set is going to be subpar compared to what it would have been if you had stayed 1-2 reps from failure. This leads to lower volume and less overall "effective reps", while also increasing overall systemic fatigue quite a bit more. So honestly outside of training style preferences unless just limited on time there is not a need to push that far. of course newer lifters often have no idea what failure feels like so they can not estimate where that is and often fall very short of that when pushing if they haven't spent a decent amount of time training to failure. I see failure training almost like training wheels, it keeps you pushing hard enough to make progress when getting started, but once you learn how to ride efficiently you no longer need them, and can ride better without them.

If time were more of a question then there would be more focus on failure, and intensity techniques. Also I agree failure training in a deficit is more deleterious than need be, and with calories being much lower the CNS doesn't have as much fuel to recover.
 
MrKleen73 said:
Killing it as usual, and @Anthony_ no real need to go to failure unless you are newer to the game, or trying to reassociate yourself with where failure is. While the final rep before failure or the one you fail on my be minutely more hypertrophic than a 2-0 RIR there really isn't a statistically significant difference there. So not much reason to push that far. Failure training tends to take so much out of the CNS that every set after the failure set is going to be subpar compared to what it would have been if you had stayed 1-2 reps from failure. This leads to lower volume and less overall "effective reps", while also increasing overall systemic fatigue quite a bit more. So honestly outside of training style preferences unless just limited on time there is not a need to push that far. of course newer lifters often have no idea what failure feels like so they can not estimate where that is and often fall very short of that when pushing if they haven't spent a decent amount of time training to failure. I see failure training almost like training wheels, it keeps you pushing hard enough to make progress when getting started, but once you learn how to ride efficiently you no longer need them, and can ride better without them.

If time were more of a question then there would be more focus on failure, and intensity techniques. Also I agree failure training in a deficit is more deleterious than need be, and with calories being much lower the CNS doesn't have as much fuel to recover.
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That's some good information. So overall you advocate staying within 1-2 reps in the tank or RIR it sounds like?

I'll have to apply that to my own training.
 
MrKleen73 said:
Failure training tends to take so much out of the CNS that every set after the failure set is going to be subpar compared to what it would have been if you had stayed 1-2 reps from failure.
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This is a biggy on why my lifting buddy and I often pull back by a rep or a few lbs. If he's going for a 280lb bench and fails it, he's wrecked, he might have had a 275lb PR in him, but over reaching tends to set him (and me) back by a few sessions. Of course i'm the worst offender because I love going balls to the wall, but yeah we have definitely noticed the less is more advantage here.
 
Anthony_ said:
That's some good information. So overall you advocate staying within 1-2 reps in the tank or RIR it sounds like?

I'll have to apply that to my own training.
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Yes, you wanna flirt with failure, maybe give her a little kiss on the cheek, but DO NOT GO INSIDE WITH THAT BITCH 😂
 
Anthony_ said:
That's some good information. So overall you advocate staying within 1-2 reps in the tank or RIR it sounds like?

I'll have to apply that to my own training.
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Yes, that is what I believe based on the science and my own experiences. The caveat being that the person is trained enough at failure to know when they are actually approaching it within a rep or two. Most people underestimate how many more reps they can do, so working to failure in the beginning or every once in a while for a true up is a good idea. I tend to accidentally hit 0RIR or even failure on occasion so I am on the opposite side of the spectrum where I tend to push it a little farther on occasion.
Dustin07 said:
This is a biggy on why my lifting buddy and I often pull back by a rep or a few lbs. If he's going for a 280lb bench and fails it, he's wrecked, he might have had a 275lb PR in him, but over reaching tends to set him (and me) back by a few sessions. Of course i'm the worst offender because I love going balls to the wall, but yeah we have definitely noticed the less is more advantage here.
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This exactly, great example. Also similar to why Powerlifters tend not to do heavy deadlifts or squats to close to a meet. You need some time to bring that fatigue down to be at a perfect spot to super-compensate and peak for the meet.

Hyde said:
Yes, you wanna flirt with failure, maybe give her a little kiss on the cheek, but DO NOT GO INSIDE WITH THAT BITCH 😂
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Exactly, that is an abusive relationship you don't want to spend a lot of time in, but sure is fun to play with on occasion!
 
MrKleen73 said:
Yes, that is what I believe based on the science and my own experiences. The caveat being that the person is trained enough at failure to know when they are actually approaching it within a rep or two. Most people underestimate how many more reps they can do, so working to failure in the beginning or every once in a while for a true up is a good idea. I tend to accidentally hit 0RIR or even failure on occasion so I am on the opposite side of the spectrum where I tend to push it a little farther on occasion.

This exactly, great example. Also similar to why Powerlifters tend not to do heavy deadlifts or squats to close to a meet. You need some time to bring that fatigue down to be at a perfect spot to super-compensate and peak for the meet.


Exactly, that is an abusive relationship you don't want to spend a lot of time in, but sure is fun to play with on occasion!
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It's definitely going to be something I start to really pay attention to in my training and start logging it on my training log here as to hold myself accountable. I appreciate such valuable information that I can put to use right away.
 
Had to do a little extra work to get my steps in today, good thing it was a nice evening. After dinner we went on a nice easy 2 mile walk. Are daughter is a year and a half and she makes it a half mile pretty easy now. It’s so fun watching her learning to walk to now walking full on her own.


Steps - 10,521
 
akboom87 said:
Had to do a little extra work to get my steps in today, good thing it was a nice evening. After dinner we went on a nice easy 2 mile walk. Are daughter is a year and a half and she makes it a half mile pretty easy now. It’s so fun watching her learning to walk to now walking full on her own.


Steps - 10,521
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Before you know it she’ll be fast as lightning!
 
That story about being stuck for 5 hrs is crazy! Hope you and your coworker like each other well enough. That's a lot of time to spend in close quarters with nothing to do.

akboom87 said:
Had to do a little extra work to get my steps in today, good thing it was a nice evening. After dinner we went on a nice easy 2 mile walk. Are daughter is a year and a half and she makes it a half mile pretty easy now. It’s so fun watching her learning to walk to now walking full on her own.


Steps - 10,521
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1.5 years already?! Good stuff, family fitness is also a really cool thing.
 
Segansational said:
That story about being stuck for 5 hrs is crazy! Hope you and your coworker like each other well enough. That's a lot of time to spend in close quarters with nothing to do.



1.5 years already?! Good stuff, family fitness is also a really cool thing.
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I know time freaking flys by it seems like just yesterday I was taking naps with her all scrunched up on my chest. My son does not like to do that he prefers to be not held 😂 like ok little man your to young to be Mr tuff guy 😂
 
So we in a toilet paper shortage again!? Jesus she was everywhere yesterday and every place sold out.

So I don’t know I guess heads up for any one running low. I swiped a dozen from the work storage room 😂
 
Resolve10 said:
A couple things to keep in mind and some best practices I’ve found is that context of exercise, absolute load, and relative load/intensity influence this a ton. A compound exercise in the 4-6 range when you lift several hundred pounds is going to be quite different than an isolation movement in the 20-30 rep range.

I also think maybe people misinterpret 2 rir a bit and think that’s not that tough. My last training block has been mostly 3/3+ rir with some occasional 2 rir and quite frankly depending on the rep range and for things like squats or deadlifts that is still some incredibly demanding work. I can feel pretty well worked when I’m done.

With that mind if you are new to RIR/RPE I’d just kind of make note of what you think sets are for a bit. You’ll probably be wrong and it’ll be a learning process, but you’ll get more accurate and a better understanding of how each RIR looks for you on different exercises over time as you practice.
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FACTS!!! I was 100% wrong w my RIR estimate for my first couple of MESO-Cycles. If my 3 RIR is 12 reps and 3 wks later my 0 RIR is 20 w the same weight I knew I miscalculated/underestimated what my 3 RIR was for that exercise.
 
PolishHamm3r77 said:
FACTS!!! I was 100% wrong w my RIR estimate for my first couple of MESO-Cycles. If my 3 RIR is 12 reps and 3 wks later my 0 RIR is 20 w the same weight I knew I miscalculated/underestimated what my 3 RIR was for that exercise.
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It gets a lot harder to gauge the higher the rep range too. Trying to figure out RPE8 for a 15-rep set of an isolation can sometimes just be compromised by lack of GPP, not resting long enough, etc.
 
Yeah, when people act like 2RIR is not enough I am like HMMMM. I think you are probably not truly going to a 2RIR. A 2RIR should feel like you are struggling with the weight, most might even think it is 0 or 1RIR as hard as a 2RIR is. The there are also the variants like did you have to rest or break cadence to get the extra reps, if so then you probably overshot it. Your RIR should be at the same cadence as the rest of the set not doing small rest pauses to extend the set. Not that there is anything wrong with that, because there isn't but it is an intensification technique at that point, and not a straight set any longer.
 
Hyde said:
It gets a lot harder to gauge the higher the rep range too. Trying to figure out RPE8 for a 15-rep set of an isolation can sometimes just be compromised by lack of GPP, not resting long enough, etc.
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Yeah, on the higher reps are the ones I tend to accidentally fail on because it is really hard to tell at the end of those sets when everything is on fire, and the last 5 reps have all been very hard!
 
MrKleen73 said:
Yeah, when people act like 2RIR is not enough I am like HMMMM. I think you are probably not truly going to a 2RIR. A 2RIR should feel like you are struggling with the weight, most might even think it is 0 or 1RIR as hard as a 2RIR is. The there are also the variants like did you have to rest or break cadence to get the extra reps, if so then you probably overshot it. Your RIR should be at the same cadence as the rest of the set not doing small rest pauses to extend the set. Not that there is anything wrong with that, because there isn't but it is an intensification technique at that point, and not a straight set any longer.
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That is a pretty good explanation, how I try to base my 2RIR is along those lines.
 
Working from home today and tomorrow so a little more flexible.

Wake up time 4:50am 1/2 scoop edge of insanity- no coffee. Pre workout shake to follow.

Gym time 5:30 am -6:55 am
Warm ups and stretching-

DB seated shoulder press 2rir
45# x10
35# x15 myo rep 8-4-3
Superset ez bar tricep seated extension
40# x16 x15 x15

Db upright row 2rir
35# x12
30# x14 myo rep 7-3-4
Superset ez bar cable tricep push down
50# x15 x15 x10 rest pause 5

Assisted dips
40# assist x19 x13
Super set bent over rear delt raise
15# x20 x18

21’s
25# 1 set
15# 1 set no rest

Incline treadmill
9% incline, 3.5-3.7 mph 155-160 heart rate, 25 minutes.
 
you have an interesting job. one day you're trapped in a boom under a bridge, the next day you're WFH.

my job comes with a leash and my customers know how to text. 😅 :oops:

That reminds me, I need to get a lotto ticket 😅
 
Dustin07 said:
you have an interesting job. one day you're trapped in a boom under a bridge, the next day you're WFH.

my job comes with a leash and my customers know how to text. 😅 :oops:

That reminds me, I need to get a lotto ticket 😅
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The joys of a company that is super laid back about working from home. I have mountains of reports to get through and other **** I need to get done by Nov. 1 so yeah I have been working from home anytime I don’t have field work.
 
Yeah you have to love that level of flexibility. I keep telling myself I am going to train for a position I can work from home in IT but I have no interest, so now we just have to get me set up for my remote coaching and hopefully some day I can replace my income with that.
 
SkRaw85 said:
2 guys one bucket 🤣
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holyshit that made me laugh too hard 😅 😅 😅 ......:oops:

akboom87 said:
Had to cut the evening walk short wind was pretty brutal and cold.

Steps. - 9,226
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I finally broke 10k and made it all the way to 12k yesterday but holy cow that took a lot of intentional movement. I snagged all these 5 minute walks during the day and then 50min of cardio at night to be able to hit it. I definitely see the value in that 10k mantra. reminds me a lot of the "blue zones"
 
Dustin07 said:
holyshit that made me laugh too hard 😅 😅 😅 ......:oops:


I finally broke 10k and made it all the way to 12k yesterday but holy cow that took a lot of intentional movement. I snagged all these 5 minute walks during the day and then 50min of cardio at night to be able to hit it. I definitely see the value in that 10k mantra. reminds me a lot of the "blue zones"
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It’s amazing sometimes like how little we can move in some of are roles today.

When I first started wearing my watch I was like shoot I get a lot of steps in then I realized well hell some days I’m lucky to hit 5,000.
 
yeah dude your steps reports definitely got me curious and wanting to track my own, I'm shocked at how much diligence it actually takes to break 10k lol
 
Wake up time 5 am
Cup of coffee and then pre workout shake.

gym time 5:30 am- 6:45 am

Warm ups stretching/ also realizing I really wished I had had a half a scoop of pre workout energy 😂

today just wasn’t a very motivation morning.

Trap bar deadlift low handles
205# x10 x10 x8

Seated leg curls
100# x20 x15 x13- failure

Cable flexion row
70# x20 x15 x10
50# x20

Assisted pull up wide grip
60# assist x15 x12

Meadows cable lat pull down/stretch
100# x15 x13

Treadmill- tested out a 1 mile jog 10 minutes. 15 minutes 7% incline 3.5 mph

Ready to sleep in tomorrow, seemed to be really tired the last few days. I also think it has something to do with being stuck at my computer just absolutely hate being stuck on it but got so much reporting to crank out blahhh.

Other then that another week in the books I can’t complain much have been making a lot of progress these last 4 weeks.
 
I bet as you taper that assisted weight on the pull-ups down slowly, when you go back to unassisted pull-ups they will have shot up. Especially since you are shedding some weight steadily too.
 
So Saturday morning check in. With the bump up in calories and carbs this week I held pretty steady. About 1/2 pound loss.

Weight- 214.2

So I thought it would be interesting to see I found a picture from 2.5 years ago, I was somewhere between 260-270 lbs at that time frame.

IMG_1615.webp



Then today

IMG_1616.webp
 
I am not very good and posing so I have a hard time getting my legs to fire at the same time.

Obviously still a long way to go for what I’m after. Thought it was cool though to see a 2.5 year adaptation.
 
Looking great, and what an impressive transformation thus far!
 
Very nice progress pics! It’s always good to have a reference over the years. Otherwise you will always look the same in your mind lol
 
You’ve added a lot of potential years back to your lifespan here, certainly a lot to your healthspan at least. That was diabetes waiting and now you walk 5k a day minimum with 60lbs less bodyfat being carried on your joints or for your cardiovascular system to support. It’s a big win for you & your family.

Be proud of what you have accomplished! And now you know if you have done this, sub 200 is absolutely in the cards. Stay the course!
 
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So this weekend has been quite nice we did the apple orchard yesterday, little girl just had a blast wandering around!

Then today did some adulting, cleaned the garage ✅, tore apart the air conditioner and cleaned it was packed (not really my problem but I was tired of looking at it✅, the maintenance would have done it but eh) then meal prep for me and the wife ✅


IMG_1656.webp
 
akboom87 said:
So this weekend has been quite nice we did the apple orchard yesterday, little girl just had a blast wandering around!

Then today did some adulting, cleaned the garage ✅, tore apart the air conditioner and cleaned it was packed (not really my problem but I was tired of looking at it✅, the maintenance would have done it but eh) then meal prep for me and the wife ✅


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Glad you had a nice family day. Hold on to those younger year memories!!! That’s the good stuff!!!
 
Hyde said:
You’ve added a lot of potential years back to your lifespan here, certainly a lot to your healthspan at least. That was diabetes waiting and now you walk 5k a day minimum with 60lbs less bodyfat being carried on your joints or for your cardiovascular system to support. It’s a big win for you & your family.

Be proud of what you have accomplished! And now you know if you have done this, sub 200 is absolutely in the cards. Stay the course!
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For sure night and day on how much better I feel too. Glad I got on the right track!
 
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