Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

2025 Accountability Thread - Held in remembrance of Rocket3015!!!

Dustin07 said:
not sure how TF you look like you have bent elbows like you're curling 500lbs lol
biceps, delts and pecs all looking yoked too, not looking fat enough!! you need to eat!
Click to expand...

dapack said:
Was thinking the same thing
Click to expand...

That’s actually as far as that elbow straightens, even under 500lbs - so your eyes do not deceive you. But it’s not the bicep engaged to hold the weight, but rather the joint taking the full load like a normal deadlift.

Segansational said:
Time to put up or shut up, as they say. Does anyone say that anymore?

Goal:
Rehab work to get deadlifts back to 185x3x8 by 4/15/25.

Current as of 1/28/25:
135x3x8

So +50# to get back comfortable with for reps in 11 weeks. Giving myself a bit of a runway here to ensure I don't rush anything too fast with my programming. Certainly no superman like our friend @Hyde who just put up 60# in just over a month! That's inspiring though and the kick I needed to set the wheels in motion.
Click to expand...

The reason I could do that without PEDs, and same for you, is because it’s just rebuilding what’s already been made. We don’t need new muscle or size, just awaken the foundation that’s well within our existing potential.

MrKleen73 said:
Alright guys, loving some of the newly stated goals, and the stretch goal @Hyde added for himself is awesome! I did not manage to make progress while out of town, I maintained which is better than nothing, but the reality is now I have 13lbs to lose in the next 8 weeks. I am going to buckle down and get the job done, or give it some major hell anyway. We also scheduled a romantic getaway to Destin in the 2nd half of June, and i have decided I want to be nice and lean for the trip so even more motivation to get my buff on!
Click to expand...
That’s a lovely place, where we just went with the fam and where we were married.
 
MrKleen73 said:
Goals should be measurable and specific with a specific time frame and deadline. If weight loss, or gain is the goal you should put your target weight by this date, if strength related then there should be something we can verify like a specific goal, like lift this much for this many reps by this date.

As an example, this is my goal, and entry.

Kleen's Goal = Weight Loss - Current Weight 213 - Target Weight 200 or below on or before 3/31/25
Click to expand...

Dustin's Goal = Weight Loss - Current Weight 202 - Target sub 189 on or before 3/31/2025.

My dehyrated low of 183 on 10/31/2025 was probably more a legit 185/186.
My inflated/bloated high of 202 as of yesterday 1/9/2025 is probably a more legit 197/198.

So I'm likely looking at a target of 10lbs over the next 7 weeks. On a scale of moderate to aggressive, I'd put 1.4lbs per week average weight loss at a 6 out of 10 to be honest. I'm going to run a 30hr+ fast TODAY to kick start the process, then I'll be utilizing cardio and a deficit with protein rich daily intake to slow into the more reasonable weight loss goal and regiment.

Fridays are always my most important weigh in day for me because we will likely have our reset meals on Saturdays and if I'm holding extra water or need to double down on my cardio for a given week then Mon-Thursday I know I can close small gaps if I'm not on pace.
 
Pulled 545 from below the knee no problem last week, and hit 385x12 RDLs as well. So things are continuing to progress!
 
Dustin07 said:
Dustin's Goal = Weight Loss - Current Weight 202 - Target sub 189 on or before 3/31/2025.

My dehyrated low of 183 on 10/31/2025 was probably more a legit 185/186.
My inflated/bloated high of 202 as of yesterday 1/9/2025 is probably a more legit 197/198.
Click to expand...
Feb 8th peak weight post vacation 203lbs
Feb 11th fasted 36hrs weight is 197.

Not planning many fasts, but wanted to get the discipline and whatnot started hot and fast for this cut.
 
@Dustin07 Great goal, looking forward to your execution. You still thinking of full on logging this one?

@Hyde - Congrats on the continued progress, I saw that in your log and was impressed!

If you all popped into my log before this then this may not be news to you. I have decided on my approach to my goals and am adding on a modification / extension to my goal. My real priority is looking like a stud on the beach with the wife mid-late June. So I am targeting my peaking then.

Me changing my goal is not allowed without consequence because UHM... ACCOUNTABILITY - So, here is the deal since I chose to change my goal somewhat. If I do not end up 200 or below by March 31st, I still owe the $100 @$50 sign up and $50 for failure. Then there is the amended goal of being ripped enough I am actually proud of how I look for the trip. This will be somewhere in the 8-12% range I assume. I am not going to list anything specific for weight or body fat % on this one because I don't know where I will be after the cut and a reasonable cycle. It will be a mirror thing. Just know I will likely be harder on myself than you all in judging that. If I don't make this goal I will owe another $50.

Changes - Diet being changed to 2500 calories daily, hi protein, low fat, and moderate carbs. This should be about a 500 calorie deficit right now. While it will not get me to 200 by March 31st, I might be able to get close enough to water manipulate myself into a 200 on the scale by then.

Gear - Test E 90mg Test E, 80mg Mast E 3 times a week. Starting the cycle at 510mg total.
 
MrKleen73 said:
@Dustin07 Great goal, looking forward to your execution. You still thinking of full on logging this one?

@Hyde - Congrats on the continued progress, I saw that in your log and was impressed!

If you all popped into my log before this then this may not be news to you. I have decided on my approach to my goals and am adding on a modification / extension to my goal. My real priority is looking like a stud on the beach with the wife mid-late June. So I am targeting my peaking then.

Me changing my goal is not allowed without consequence because UHM... ACCOUNTABILITY - So, here is the deal since I chose to change my goal somewhat. If I do not end up 200 or below by March 31st, I still owe the $100 @$50 sign up and $50 for failure. Then there is the amended goal of being ripped enough I am actually proud of how I look for the trip. This will be somewhere in the 8-12% range I assume. I am not going to list anything specific for weight or body fat % on this one because I don't know where I will be after the cut and a reasonable cycle. It will be a mirror thing. Just know I will likely be harder on myself than you all in judging that. If I don't make this goal I will owe another $50.

Changes - Diet being changed to 2500 calories daily, hi protein, low fat, and moderate carbs. This should be about a 500 calorie deficit right now. While it will not get me to 200 by March 31st, I might be able to get close enough to water manipulate myself into a 200 on the scale by then.

Gear - Test E 90mg Test E, 80mg Mast E 3 times a week. Starting the cycle at 510mg total.
Click to expand...
Let’s go baby! Decisions made, gauntlet thrown down, time to do it ✊
 
Hyde said:
Let’s go baby! Decisions made, gauntlet thrown down, time to do it ✊
Click to expand...
Thanks, I did choose to lower the starting dose a bit. I am not trying to grow so much as stimulate some muscle memory and drive protein synthesis enough not to lose muscle while cutting. The new kick off will be 3x a week 75mg Test E / 60mg Mast E for a total of 405 a week. I think this is a better starting point considering my goals, and age, and I can bump up as needed. The next bump up will likely be 105mg Test E, 120 Mast E 3 times a week for 665mg. I may go up after that but we will see how things are going before I make that call.
 
Getting there...

I have no doubt that there is some inflamation and water retention this past week as I sunk back into routine consistency and increased intensity across the board.

Screenshot_20250218-062700.webp
Screenshot_20250218-062934.webp
 
Had a good Boxsquat day this morning, and starting to bring my reverse hyper capacity up as well as bring glute-ham raises back into the fold.

Generally speaking, if my workload on those is increasing, so is my max deadlift potential. Hoping for good pull training this Friday before being on the road Saturday!
 
I touched a little lower into 205 this morning after a 36 hour fast, I am not dying to eat, so I am going to extend this fast to this evening and see where it goes from there. I may go for another day, especially since my neck is a bit sensitive today, and was dealing with a decent amount of nerve pain last night. Honestly, I will probably hold onto the fast as long as comfortably able to do so. I am not going to dip into the I am miserable, and unable to think area or anything but might as well focus on fasting and walking while letting inflammation drop.
 
Pulled 525 on a powerbar today, while standing on 2.25” mats to make it harder. So I am absolutely set up to smash my stretch goal of 530 in the next 5 weeks, as I could have done so today from the deficit. I’m hoping to pull 530 then 550 when I go to test again!
 
I hit a low of 204.6 over the weekend after my fast. I am not worried about hitting the 200 by the end of next month. Moreso planning my overall approach to the beach trip.
 
Broke 193lbs last night before breaking a 20:4 fast.
Down from 202 when I started.
Roughly 5lbs to hit the first goal.
 
Rackpulled 555 from 6” over floor height, and RDLs hitting 405 for double digits. It’s all coming together soon!
 
Guess who just succeeded in their goal of being under 200 by March 31st!!!

This guy!!!

I woke up this morning at 199.8lbs, so stage one complete, now to get leaner while trying to build some muscle. I want to look much better than I did at the beach last year.
 
MrKleen73 said:
Guess who just succeeded in their goal of being under 200 by March 31st!!!

This guy!!!

I woke up this morning at 199.8lbs, so stage one complete, now to get leaner while trying to build some muscle. I want to look much better than I did at the beach last year.
Click to expand...
Congratulations on reaching your goal!

So is the plan basically a recomp-type calorie intake from here on to help prepare for the beach?
 
Also making progress on the bodyweight goal. Woke up at 244 dry this morning. 6 lbs to go by end of April
 
Hyde said:
Congratulations on reaching your goal!

So is the plan basically a recomp-type calorie intake from here on to help prepare for the beach?
Click to expand...
Yes, right around there. The focus is definitely to rebuild some lost muscle while getting leaner. I am not really ready just yet to commit to the 5 meal a day way of life. I may be a little after getting started but for now I am continuing to use intermittent fasting but with Build and Burn days in a 16/8 fashion with 3-4 meals during the 8 hour feeding window on Build days. I am thinking something like a 20/20-40 nutrition split at first with a 20% surplus on build days, and a 20-40% deficit on Burn days. With burn days following a carb back loading approach 16:8 fasting protocol and sometimes doing a 20:4 fast and a larger deficit based on the speed of fat loss. This is a very similar approach to what I have used in many of our transformation challenges where I made some very good progress. I may toss in a 24-36 hour fast in there occasionally as well depending on progress.

I will be honest, right now I am trying to get the most results out of the least overwhelming option, rather than chasing perfection. I am not saying it will be low effort, but I am not in a headspace at the current moment for that and will have more success and enjoyment with this approach rather than beating myself up if I don't follow a perfect plan the whole time. There is lifestyle effort, and there is the competitive "I wanna be the best" effort. My job is to know where I am at and what is going to keep me in the game rather than feeling I am failing to keep a super strict plan to perfection and getting myself frustrated. Those who know me well know momentum tends to build for me as things improve, or I need a competitive edge to jump in full bore, which I unfortunately don't have at the moment.
 
MrKleen73 said:
Yes, right around there. The focus is definitely to rebuild some lost muscle while getting leaner. I am not really ready just yet to commit to the 5 meal a day way of life. I may be a little after getting started but for now I am continuing to use intermittent fasting but with Build and Burn days in a 16/8 fashion with 3-4 meals during the 8 hour feeding window on Build days. I am thinking something like a 20/20-40 nutrition split at first with a 20% surplus on build days, and a 20-40% deficit on Burn days. With burn days following a carb back loading approach 16:8 fasting protocol and sometimes doing a 20:4 fast and a larger deficit based on the speed of fat loss. This is a very similar approach to what I have used in many of our transformation challenges where I made some very good progress. I may toss in a 24-36 hour fast in there occasionally as well depending on progress.

I will be honest, right now I am trying to get the most results out of the least overwhelming option, rather than chasing perfection. I am not saying it will be low effort, but I am not in a headspace at the current moment for that and will have more success and enjoyment with this approach rather than beating myself up if I don't follow a perfect plan the whole time. There is lifestyle effort, and there is the competitive "I wanna be the best" effort. My job is to know where I am at and what is going to keep me in the game rather than feeling I am failing to keep a super strict plan to perfection and getting myself frustrated. Those who know me well know momentum tends to build for me as things improve, or I need a competitive edge to jump in full bore, which I unfortunately don't have at the moment.
Click to expand...

very similar to where I am. The fasting is helping as a life hack in the moment and gives some life balance while allowing me to "cheat" a deficit. carbs are focused 90% around bench days but allowing some extra for squats as well. I think we are in a better than average place if our "off" periods include a lot of lifting and creative approaches to deficits and maintenance rather than just pigging out on fast food!
 
New level unlocked; broke into the 192.X's today.

Feb 8th 203lbs
Mar 11th 192.6lbs

Roughly 3 or 3.5lbs to go to make weight in 3 weeks. should be a slam dunk. Going to continue my fast and just hit some LISS tonight. no heavy lifting until I refeed tomorrow. Glad I committed to this thread though, I do feel like it's adding some accountability to keep going and push through during the rougher times.
 
Dustin07 said:
New level unlocked; broke into the 192.X's today.

Feb 8th 203lbs
Mar 11th 192.6lbs

Roughly 3 or 3.5lbs to go to make weight in 3 weeks. should be a slam dunk. Going to continue my fast and just hit some LISS tonight. no heavy lifting until I refeed tomorrow. Glad I committed to this thread though, I do feel like it's adding some accountability to keep going and push through during the rougher times.
Click to expand...

Threw down another LISS session for 50 minutes yesterday as I approached the 48hr mark on my fast.
Weighed in at 191.6 when I got home so I decided to break the fast carefully and intentionally with a protein heavy meal of cottage cheese and ground turkey over lettuce with a sparing amount of homemade salsa.

Woke up this morning a bit lighter, at 191. So with 2lbs to go in almost 3 weeks things are looking pretty good.

yesterdays LISS was honestly pretty relaxing.

Elliptical - 15 min
Bike - 15 min
Incline treadmill - 20 min
Total 50 min

Kept HR under 130bpm. Started with elliptical becuase I dislike it the most, turned on some netflix and just went for a walk.
 
Dustin07 said:
Threw down another LISS session for 50 minutes yesterday as I approached the 48hr mark on my fast.
Weighed in at 191.6 when I got home so I decided to break the fast carefully and intentionally with a protein heavy meal of cottage cheese and ground turkey over lettuce with a sparing amount of homemade salsa.

Woke up this morning a bit lighter, at 191. So with 2lbs to go in almost 3 weeks things are looking pretty good.

yesterdays LISS was honestly pretty relaxing.

Elliptical - 15 min
Bike - 15 min
Incline treadmill - 20 min
Total 50 min

Kept HR under 130bpm. Started with elliptical becuase I dislike it the most, turned on some netflix and just went for a walk.
Click to expand...
Good job…..looks like you’re going to hit your goal early.👍
 
Good stuff, you're killing it man!
 
I will not take 530 yet if I’m not ready, but deadlifts are on tap for Friday morning…hoping to feel on point! Otherwise I can wait another week if necessary.
 
Yeah guys are killin it in this thread!!! First time popping in and taking a look. Late to the party as usual🤣. Kleen messaged me b4 this kicked off. Just been trying to mitigate some of the noise in my head.
Stellar progress Boys!!!! Good stuff
 
Well gents, today I completed my stretch goal: 530lb deadlift by end of March, done on a powerbar no less!

IMG_0475.webp


Had a little back tweak during a PR set of good mornings just a week ago, so maxing out today was not an ideal proposition. Still, I committed to the grind, made the jumps, and did the damn thing. The clock was ticking & I wanted to get it done. I am very happy I pushed myself in this - 12.5 weeks ago 440x5 was the heaviest I had deadlifted in a long time, and my lat had started to pull on that due to a shoulder issue. To see almost 100lbs back on the bar in just 3 months feels pretty great. I don’t think that would have happened without setting reachable, definable goals & setting a hard deadline.
 
That’s awesome man…….congratulations, and you did it while batting nagging tweaks and injuries. I’m sure that makes it even that much more satisfying, because of the obstacles you had to overcome on this journey.💪🏆
 
Sitting at 40hrs fasted right now, second cardio session on this fast.

Mostly sub 120HR LISS although today I did take rowing and stairs higher to 130-140bpm max.

Row - 10min

Decline crunches / situps
3 x 20

Stairs - 10min

Hanging leg raises
3 x 15

Elliptical - 10min
Bike - 10min
Incline treadmill -20min

Total cardio - 60min


Not sure what weight is yet. If I'm not across the finish line when I get home I'll push it a bit further.
 
Hyde said:
Congratulations man! I knew you would get there.

You going to keep the overall cut going for the minute I assume?
Click to expand...

gphagan1 said:
Good job….and you made it a few days early.👍
Click to expand...

Thanks gents! and yeah, I'm going to keep pushing down but with a number on the scale being less important, balance in nutrition and increased daily cardio being the more important for now. I might still throw in the occasional Monday fast, but the harder it got to push down under sub 190 the more I realized I'm holding more lean mass than historical and its OK to preserve that and end with a much heavier weight than I'm used to if I can slice and dice a bit more.
 
Dustin07 said:
Thanks gents! and yeah, I'm going to keep pushing down but with a number on the scale being less important, balance in nutrition and increased daily cardio being the more important for now. I might still throw in the occasional Monday fast, but the harder it got to push down under sub 190 the more I realized I'm holding more lean mass than historical and its OK to preserve that and end with a much heavier weight than I'm used to if I can slice and dice a bit more.
Click to expand...
Sounds like a good plan…..loss of fat while keeping lean muscle is much more important than scale weight, of course unless you’re cutting to make a certain weight for competition.💪😎
 
gphagan1 said:
Sounds like a good plan…..loss of fat while keeping lean muscle is much more important than scale weight, of course unless you’re cutting to make a certain weight for competition.
Click to expand...
Thats been my thought, making weight for this challenge was important to me, but looking in the mirror I think my historical BF% at say 173+lbs is now more like 183lbs. last night at 189 abs felt like they were really coming back in, and that's a dehydrated 189 so I I knocked another 10lbs off carefully I should be feeling pretty damn lean.
 
Dustin07 said:
Thats been my thought, making weight for this challenge was important to me, but looking in the mirror I think my historical BF% at say 173+lbs is now more like 183lbs. last night at 189 abs felt like they were really coming back in, and that's a dehydrated 189 so I I knocked another 10lbs off carefully I should be feeling pretty damn lean.
Click to expand...
So that’s a net gain of 10 lbs of muscle….and with an experienced lifter, that tells you right there that you’re doing something right.💪👍
 
akboom87 said:
Nice work!
Click to expand...
thanks man, goal was technically "sub 189" not "189.x" so I felt like I had to push a little further. Funny thing is I feel like progress has turbocharged recently so I'm fairly excited about doubling down and I feel like the cardio has been paying off as I work to develop a change in my split that is more cut focused. I'm glad I started a cut log for myself, the accountability aspect of that has also helped a lot.
 
Yeah, a log always helps! Congratulations!!! I am tightening up a little more, had a day off yesterday other than an hour walk at lunch. I fasted until 7:00PM then had a big bowl of Extra Spicy Butter Chicken. Pretty low fat, and about 120g of carbs, 85g protein and 13f.
 
So update, I totally did not meet my goal 😂 so let me know where the donation link is.

On the positive I have been adding some mass and strength been floating from 210-215.
 
MrKleen73 said:
Yeah, a log always helps! Congratulations!!! I am tightening up a little more, had a day off yesterday other than an hour walk at lunch. I fasted until 7:00PM then had a big bowl of Extra Spicy Butter Chicken. Pretty low fat, and about 120g of carbs, 85g protein and 13f.
Click to expand...
having the deadline helped me really push through, reminded me of making weight for wrestling, lol. I'm happy to put things on a bit of cruise control now focused on just more LISS and consistency to create a lifestyle/routine of cutting rather than the crash dieting to make weight.
 
You must log in or register to reply here.
Back
Top