Ivan Putski’s Anthems, Anecdotes, and Undeniable Truths of Garage Gym Lifting

3.22.25

BW 208lb

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Went up 5lbs on the incline db press. Felt nice. Posting Sats workout Monday and I’m still sore. Good stuff!

Flys went nice

Killer pump on delts. Not sore at all. Odd how that works. Pump was way more intense than chest.

Teased last a bit
 
3.24.25

BW 207.8lb

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Been hitting the pull-down w a slightly different ROM/bar path. Normally, I’d start off upright and lean back a bit and pull to chest. Saw Big Mike make an interesting point about lat spreads and arms being in front of you. I’m keeping my torso more vertical and the bar path is maybe 4” in front of my face basically taking body English out of it. Pump seems better.

Seated OHP has never been a strong suit for me. Even when I use to embrace the 4-6 rep range I never got over 155 maybe 165. The back pump made coming down to a pause at the clavicles challenging.

Rear flys r a must. Trying get some rear delt showing. It’s like I was spot injecting Pb and jelly in that region. I’m sure they r there. Just hiding.

Taking the shrugs slow n easy. I usually go into spasm in my right trap after shrugs. So trying to work the weight back into something I’m not embarrassed posting. I had to scrub my routine and not go chasing waterfalls, basically just creep…creep
 
Good stuff in here, that thing has you starting off quick, just know aggressive dieting is going to take a toll on you. Expect to want to binge, it might be helpful to make a consequence for unplanned binging to help hold yourself accountable. You could join in on the accountability thread, it is still 2025 and you have your weight and end date already. So hop on in, 50 to participate donated to Rockets favorite charity, and then another 50 if you don't succeed. Everything gets paid once completed. Will give you more of a reason not to go off the plan.
 
You could try leaning forward on the shrugs - this requires far less weight used than a traditional barbell shrug, with a more complete engagement of the full trap muscle.

The only reason I personally do traditional shrugs (when I incorporate them) is to condition myself to the weights I’ll need to tolerate to build my 1RM deadlift. If I was bodybuilding, I’d definitely go lighter and lean forward.

MrKleen73 said:
Good stuff in here, that thing has you starting off quick, just know aggressive dieting is going to take a toll on you. Expect to want to binge, it might be helpful to make a consequence for unplanned binging to help hold yourself accountable. You could join in on the accountability thread, it is still 2025 and you have your weight and end date already. So hop on in, 50 to participate donated to Rockets favorite charity, and then another 50 if you don't succeed. Everything gets paid once completed. Will give you more of a reason not to go off the plan.
Click to expand...
I definitely think I benefited from joining in on that.

I also think Rocket would be proud knowing we are supporting what was important to him - and one another!
 
I find I feel shrugs the best, when I hold heavy d-bells, sit on the end of a bench, lean FWD a bit and "shrug and hold/squeeze". Then I see morons at the gym loading 4-plates on a bar, and doing the "circular rooster shrug" by just barely rotating their shoulders, and doing the rooster-neck thing. Not a trap in sight either.
 
I way prefer barbell shrugs over the hammer strength machine, definitely feels like it gets in there better. But they also make me feel like an olympic pole vaulter on display.
 
MrKleen73 said:
Good stuff in here, that thing has you starting off quick, just know aggressive dieting is going to take a toll on you. Expect to want to binge, it might be helpful to make a consequence for unplanned binging to help hold yourself accountable. You could join in on the accountability thread, it is still 2025 and you have your weight and end date already. So hop on in, 50 to participate donated to Rockets favorite charity, and then another 50 if you don't succeed. Everything gets paid once completed. Will give you more of a reason not to go off the plan.
Click to expand...
Thank you!

So I actually have only dropped 300-500 cal a day. Didn’t want to start that low and then have nowhere to go. Then I’d be adding cardio on next to zero cals w the mental/physical fatigue. I could see myself going off the rails easier that way. If I keep my cals around 2200 and I’m still dropping after the 1st week the app should adapt.

Count me in with the “accountability thread”for Rocket. I’ll post on that later in the thread.
 
Hyde said:
You could try leaning forward on the shrugs - this requires far less weight used than a traditional barbell shrug, with a more complete engagement of the full trap muscle.

The only reason I personally do traditional shrugs (when I incorporate them) is to condition myself to the weights I’ll need to tolerate to build my 1RM deadlift. If I was bodybuilding, I’d definitely go lighter and lean forward.


I definitely think I benefited from joining in on that.

I also think Rocket would be proud knowing we are supporting what was important to him - and one another!
Click to expand...
So lean enough that the bar doesn’t drag up my thighs? Worth a shot and prob a diff angle I’ve never hit b4
 
Anabolic66 said:
I find I feel shrugs the best, when I hold heavy d-bells, sit on the end of a bench, lean FWD a bit and "shrug and hold/squeeze". Then I see morons at the gym loading 4-plates on a bar, and doing the "circular rooster shrug" by just barely rotating their shoulders, and doing the rooster-neck thing. Not a trap in sight either.
Click to expand...
That takes all the “cheat” out of it. I’m gonna play around with a couple things next time I hit traps. But on a plus, I didn’t get any spasm. Just a little tight today.
 
Dustin07 said:
I way prefer barbell shrugs over the hammer strength machine, definitely feels like it gets in there better. But they also make me feel like an olympic pole vaulter on display.
Click to expand...
I haven’t hit the hammer strength for shrugs since 2004. It’s been a min. I like the barbell better too
 
PolishHamm3r77 said:
So lean enough that the bar doesn’t drag up my thighs? Worth a shot and prob a diff angle I’ve never hit b4
Click to expand...
Just a slight lean forward. Depending on that would depend on how much it would travel away from the body. If you lean too far, it’s going to become a Kelso Shrug where you are pulling shoulders back instead of up, so the weights would be far from the thigh. Which is also a solid movement.
 
Hyde said:
it’s going to become a Kelso Shrug where you are pulling shoulders back instead of up, so the weights would be far from the thigh. Which is also a solid movement.
Click to expand...
I used to do this when I felt like I was getting a bit of forward shoulder roll, between that and rear delt swings posture seems back to normal for me. But that's also a reason I like to make sure that back work compliments my chest/pressing work in at least a 1:1 ratio.

edit: i did it more with db though, it was a little easier for me to find the position for the ROM i was looking for.
 
3.25.25

BW 209.4lb

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Bi’s n Tri’s
One group for show, the other for making dough.
Good pump but was dragging. Only had 240 cals in me w 5 grams of carbs. Had some trading for work and some miscommunication. Hit the field at 5am. Trading was supposed to be 9-2 but went until 3:30 w no break. So 10.5 hrs and managed to push through the session


Training was for new network architecture launch DOCSIS 4.0. Basically symmetrical upload and download speeds. This was a 6.5hr PowerPoint presentation w 1.5hrs of hands on. I am a tactile learner and was crawling in my skin for 6.5hrs. This is to prep for Wednesdays network upgrades and support our Business Partners as the point of contact directly under our NextGen upgrade project coordinator. He trained me in the field before he took the pc job 3 yrs back. Excited for new experience plus looks good on the resume if this all goes well

Update

Clocked in at 5am Wednesday and worked straight through until 7:30pm. For those of us keeping score that’s 25hrs worked between Tues and Wed. Again w just 2 scoops of casein and a ThemagizeXT to plow through the day.

We did this upgrade at 2 locations. A person can not exist in 2 realities at the same time. So the PC, the 4 techs under me, business partners, and myself killed it at the first location…done and “hands off” by 1:30pm. Then we get a “PAN-PAN, PAN-PAN!!!” from the other crew. Those BP’s screwed up so bad, didn’t follow new design maps etc and had power coming into a device from 2 diff sources, it literally caught on fire and they are all doing the “confused hummingbird”, just buzzing around the problem area and in my way. I try not to go “IVAN” at work but I went off. My exact words were “READ THE FUCKING MANUAL, YOUR’E POOR PLANNING IS NOW MY EMERGENCY, DO SOMETHING OR GET THE FUK OUT OF MY WAY!!!!!” This was all said in front of a division VP and Engineer who literally wrote the manual and were sent up from Philly to make sure this went smooth. Everyone got out of my way and a coworker and myself quickly diagnosed power issue/electrical amp draw and had to re-splice the optical node they had cut in. Once we were done the VP from division gave me and my partner props. I apologized for wearing my heart on my sleeve and he had ZERO issues w how I conducted myself. Come to find out he’s an Old Testament kind of guy and doesn’t believe in all this “feelings crap” in the workplace. Glad I was seen by the right people doing the right thing. Crazy day but I haven’t had a day feel that rewarding in a long time. Was nice to put one in the win column.

Got home at 8:30 had 10oz of chicken and a baked potato and went to bed. Skipped workout due to timing/fatigue
 
Last edited:
3.28.25

BW 205lb

That’s 5lb in 10 days. I’m gonna add some cals back in. I’m waking up starving. Thought process bit cloudy.
 
PolishHamm3r77 said:
3.25.25

BW 209.4lb

View attachment 250581View attachment 250582

Bi’s n Tri’s
One group for show, the other for making dough.
Good pump but was dragging. Only had 240 cals in me w 5 grams of carbs. Had some trading for work and some miscommunication. Hit the field at 5am. Trading was supposed to be 9-2 but went until 3:30 w no break. So 10.5 hrs and managed to push through the session


Training was for new network architecture launch DOCSIS 4.0. Basically symmetrical upload and download speeds. This was a 6.5hr PowerPoint presentation w 1.5hrs of hands on. I am a tactile learner and was crawling in my skin for 6.5hrs. This is to prep for Wednesdays network upgrades and support our Business Partners as the point of contact directly under our NextGen upgrade project coordinator. He trained me in the field before he took the pc job 3 yrs back. Excited for new experience plus looks good on the resume if this all goes well

Update

Clocked in at 5am Wednesday and worked straight through until 7:30pm. For those of us keeping score that’s 25hrs worked between Tues and Wed. Again w just 2 scoops of casein and a ThemagizeXT to plow through the day.

We did this upgrade at 2 locations. A person can not exist in 2 realities at the same time. So the PC, the 4 techs under me, business partners, and myself killed it at the first location…done and “hands off” by 1:30pm. Then we get a “PAN-PAN, PAN-PAN!!!” from the other crew. Those BP’s screwed up so bad, didn’t follow new design maps etc and had power coming into a device from 2 diff sources, it literally caught on fire and they are all doing the “confused hummingbird”, just buzzing around the problem area and in my way. I try not to go “IVAN” at work but I went off. My exact words were “READ THE FUCKING MANUAL, YOUR’E POOR PLANNING IS NOW MY EMERGENCY, DO SOMETHING OR GET THE FUK OUT OF MY WAY!!!!!” This was all said in front of a division VP and Engineer who literally wrote the manual and were sent up from Philly to make sure this went smooth. Everyone got out of my way and a coworker and myself quickly diagnosed power issue/electrical amp draw and had to resplice the optical mode they had cut in. Once we were done the VP from division gave me and my partner props. I apologized for wearing my heart on my sleeve and he had ZERO issues w how I conducted myself. Come to find out he’s an Old Testament kind of guy and doesn’t believe in all this “feelings crap” in the workplace. Glad I was seen by the right people doing the right thing. Crazy day but I haven’t had a day feel that rewarding in a long time. Was nice to put one in the win column.

Got home at 8:30 had 10oz of chicken and a baked potato and went to bed. Skipped workout due to timing/fatigue
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Hey, not only is all that training going to look good on your resume, I guarantee that VP was impressed seeing you under fire, literally, diagnose the situation and fix the problem. And you corrected the idiots that caused the disaster in real time as the incident was happening. That stuck out in his mind, not only what kind of leader you are, but also how well you respond under pressure. And the guys that caused it in the first place, will probably study the manual much more thoroughly to never make that mistake again.😎👍
 
gphagan1 said:
Hey, not only is all that training going to look good on your resume, I guarantee that VP was impressed seeing you under fire, literally, diagnose the situation and fix the problem. And you corrected the idiots that caused the disaster in real time as the incident was happening. That stuck out in his mind, not only what kind of leader you are, but also how well you respond under pressure. And the guys that caused it in the first place, will probably study the manual much more thoroughly to never make that mistake again.😎👍
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That’s what I was hoping. Going for the “Wow, he’s passionate about his work” vs “wow he’s unhinged”. 🤣
 
Sounds like you did what needed to be done at the time of need. Whatever the PC brigade may think, people running a business to make money want things done right & delivered on time with minimal investment - a lot more than they want straight laces.

You’re starving yourself homie! A couple days will be okay, but try to get all of your 2,100 cals or whatever the next few days and let things stabilize.
 
Hyde said:
Sounds like you did what needed to be done at the time of need. Whatever the PC brigade may think, people running a business to make money want things done right & delivered on time with minimal investment - a lot more than they want straight laces.

You’re starving yourself homie! A couple days will be okay, but try to get all of your 2,100 cals or whatever the next few days and let things stabilize.
Click to expand...
I agree, but you are somewhat familiar w my employer and at times it seems like they would rather you smile and be politically correct and not so great at your job. I prefer to be on point w my skillset even if it hurts the occasional feeling. Politeness has NEVER fixed a service outage.

I didn’t intend to go that low cals wise. It was only due to the circumstances of Tuesday and Wednesday. I missed the free lunch at the training session because I was talking shop w the engineer from CommScope instead of eating pizza. Then the all out blitz the following day. Had adequate cals yest and on track today. Feeling much better.
 
PolishHamm3r77 said:
I agree, but you are somewhat familiar w my employer and at times it seems like they would rather you smile and be politically correct and not so great at your job. I prefer to be on point w my skillset even if it hurts the occasional feeling. Politeness has NEVER fixed a service outage.

I didn’t intend to go that low cals wise. It was only due to the circumstances of Tuesday and Wednesday. I missed the free lunch at the training session because I was talking shop w the engineer from CommScope instead of eating pizza. Then the all out blitz the following day. Had adequate cals yest and on track today. Feeling much better.
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I bet that was a cool conversation!
 
Hyde said:
Most people are playing checkers, but that guy was playing chess!
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His P.E.D. is NZT-48 allowing him access to 100% of his brain. 🧠. I had worked w him on a successful product trial back in 2022. He remembered my name so that was a positive!
 
3.29.25

BW 207.2

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Slight increase in weight after I ate adequately for 2 days in a row. Didn’t feel like a zombie so that was a plus

Db inclines hit nice. 75x18x2 another PR
CAN I GET A WHAT WHAT?!?!?!

Flys got a good stretch. I noticed I started moving my head off the bench when the db are to the side and head back to bench as I flex at top of motion.

Shoulders were screaming from the pump

Lat prayers felt good.

With work being as hectic as it was and being on call past few nights my sleep was less than desirable. Tried a new “night time fat burner”. It’s basically melatonin and gaba. Took it at 8:30 and slept like a rock from 9:30-8am. Feeling well rested today. Plus I went off the rails food wise yest. Had 1.5 sirloin, cantaloupe and mashed potatoes for dinner. Daily macros
280 protein
65 fat
370 carbs
3185 cals
 

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PolishHamm3r77 said:
3.29.25

BW 207.2

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Slight increase in weight after I ate adequately for 2 days in a row. Didn’t feel like a zombie so that was a plus

Db inclines hit nice. 75x18x2 another PR
CAN I GET A WHAT WHAT?!?!?!

Flys got a good stretch. I noticed I started moving my head off the bench when the db are to the side and head back to bench as I flex at top of motion.

Shoulders were screaming from the pump

Lat prayers felt good.

With work being as hectic as it was and being on call past few nights my sleep was less than desirable. Tried a new “night time fat burner”. It’s basically melatonin and gaba. Took it at 8:30 and slept like a rock from 9:30-8am. Feeling well rested today. Plus I went off the rails food wise yest. Had 1.5 sirloin, cantaloupe and mashed potatoes for dinner. Daily macros
280 protein
65 fat
370 carbs
3185 cals
Click to expand...
Congrats on the PR….looks like your body was starving for some food and rest. 💪
 
Gotta love when you find yourself pressing like never before! It’s a great feeling of accomplishment
 
3.31.25

BW 207.4

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Got a kink in my upper spine between the scaps doing lat pulls. Didn’t feel it on contracting as much as at full stretch. Pump was good but feeling the kink still

Shoulders pressing went well, good pump. Embarrassing working weight.

Rear delts don’t wanna grow. They get pumped but don’t get sore. Maybe I need more volume. It’s a small muscle so I thought lower weight, higher reps was the way to go. ???

Traps didn’t go into spasm again. So that is a plus.

Added some new supps into the mix. I’ll update that later
 
You do not need to be sore to grow, that is a fallacy. It is hard to get the rear delts sore in my experience, and I have no shortness in rear delt at all. Also keep in mind the fat in between the rear delt and the top of the triceps makes them not pop out a lot. So body fat will be a huge difference in how well developed they look. I wouldn't waste a lot of effort here adding volume unless you are simply not getting enough volume over the course of the split. All of your rowing hits them hard, one or two sessions targeting them directly is plenty! If you are getting nice pumps you are hitting the area nicely. Think of volume for a specific body part that gets secondary work on other exercises in this way. (Pulling = Rows equal 1/2 volume on rear delts and half volume on biceps, pressing is a half volume on front delts and triceps. So basically every set of rows you can add .5 set of work for the biceps and rear delts overall volume total for the week. So 8 sets of rowing equals 4 sets of rear delts, add that to 4-6 direct sets of rear delts is going to be a total of 8-10 sets addressing your rear delts over the course of your split which I assume is typically one week since using the Hypertrophy App. That is plenty of work for them if you are pushing hard enough.
 
MrKleen73 said:
You do not need to be sore to grow, that is a fallacy. It is hard to get the rear delts sore in my experience, and I have no shortness in rear delt at all. Also keep in mind the fat in between the rear delt and the top of the triceps makes them not pop out a lot. So body fat will be a huge difference in how well developed they look. I wouldn't waste a lot of effort here adding volume unless you are simply not getting enough volume over the course of the split. All of your rowing hits them hard, one or two sessions targeting them directly is plenty! If you are getting nice pumps you are hitting the area nicely. Think of volume for a specific body part that gets secondary work on other exercises in this way. (Pulling = Rows equal 1/2 volume on rear delts and half volume on biceps, pressing is a half volume on front delts and triceps. So basically every set of rows you can add .5 set of work for the biceps and rear delts overall volume total for the week. So 8 sets of rowing equals 4 sets of rear delts, add that to 4-6 direct sets of rear delts is going to be a total of 8-10 sets addressing your rear delts over the course of your split which I assume is typically one week since using the Hypertrophy App. That is plenty of work for them if you are pushing hard enough.
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Would rev grip pull downs count as well?
Either way I’m at 8-10 sets. Must be hiding under the camouflage 🤣
 
4.1.25

BW 209.8

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Got paged out at 2:15 A.M. and had been up since for this workout. It was a grind and it’s usually my easiest day of the week

Elbow has been an issue might look at something to mitigate that. Not sure if I want to try BPC or the BPC/TB 500 combo. It was on fire until I fell asleep
 
4.2.25

BW 210.2

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BW is trending up after a 3200 cal refeed. Somebody figured out I’m trying to lose weight and has made brownies and bought cheesecake(she doesn’t eat cheesecake). If it’s not in the house I can’t eat it. I have ZERO PROBLEM admitting I have no will power.

Elbow pain is worse today than yest. Picking up 75lb db’s was agonizing. Didn’t bother me as much pressing. But to let it hang in my hand was awful. Had to swap out 6 batts at work today so I basically did back twice. And lumping batts from warehouse to truck as a farmers carry didn’t feel great either

I have no drive to train and don’t know what’s up w that. Sex drive is WAY DOWN. Haven’t taken any OTC test boosters in about a month. Have a bottle of enclo, might pop that open. Too fat to run test. Maybe it was the 19 hrs of OT since Wednesday last week?

Dragging arse.

Started taking URSA-Bolic, GlucoVantage-XT, GlycoPhase, and MitoBurn.
 
BPC is what you want for connective tissue inflammation/healing. TB500 would be for muscular injury repair, so expensive and less effective in your case.
 
I had good luck with BPC-157 for when my "tennis-elbow" tendon was injured / inflamed. I just pinned it close by, in the forearm, as close to the tendon-pain as I could get it (though its systemic anyways)...
 
PolishHamm3r77 said:
Would rev grip pull downs count as well?
Either way I’m at 8-10 sets. Must be hiding under the camouflage 🤣
Click to expand...
It is going to hit the rear delts a bit, I would actually count reverse grip pulldowns as a full biceps movement, along with chin ups. Reverse grip rows I would still classify as more back and rear delt than biceps even though I would say they are the most biceps involved row. Especially if getting the elbows behind the back with the row. My rear delts are hugely different when really lean compared to points where my abs are even pretty good but the area between my triceps and delts is quite obscured by a small layer of fat. Also to get your rear delts to show requires being in a specific position, if you have any forward roll to your shoulders then they will look nonexistent. Your scapula need to be sitting back in the pocket to display them well. In my general posture my traps and chest pull my arms up and a bit forward which makes them disappear, but if I set my scaps in the pocket and stand tall with shoulders back (actually neutral) but it feels like I am pulling them back because of the upper cross syndrome that is prevalent in many lifters.

A little info on Upper Cross Syndrome:

Upper cross syndrome is a postural imbalance characterized by tight chest and upper back muscles, and weak deep neck and shoulder blade muscles, often resulting in rounded shoulders, a forward head posture, and pain in the neck, shoulders, and upper back.

Here's a more detailed explanation:
  • What it is:
    Upper cross syndrome (UCS) is a condition where certain muscles in the upper body become overactive and tight, while others weaken and lengthen, creating a "crossed" pattern.

  • Causes:
    Poor posture, prolonged sitting, and repetitive movements can contribute to UCS.

    • Symptoms:
        • Rounded shoulders and a forward head posture.
        • Pain and stiffness in the neck, shoulders, and upper back.
        • Tightness in the chest and upper back muscles.
        • Headaches.
        • Numbness or tingling in the arms (in severe cases).
        • Reduced range of motion in the neck and shoulders.
    • Muscles involved:
        • Tight muscles: Pectorals (chest), upper trapezius, and levator scapulae.
        • Weak muscles: Deep neck flexors, rhomboids, and lower trapezius.
    • Treatment:
        • Physical therapy to improve posture and strengthen weak muscles.
        • Stretching exercises to release tight muscles.
        • Ergonomic adjustments to workstation and daily activities.
        • In some cases, Airrosti care, a type of manual therapy, can be helpful.
    • Prevention:
        • Maintain good posture.
        • Take regular breaks from prolonged sitting or repetitive movements.
        • Use proper ergonomics at your workstation.
        • Engage in regular stretching and strengthening exercises
 
MrKleen73 said:
It is going to hit the rear delts a bit, I would actually count reverse grip pulldowns as a full biceps movement, along with chin ups. Reverse grip rows I would still classify as more back and rear delt than biceps even though I would say they are the most biceps involved row. Especially if getting the elbows behind the back with the row. My rear delts are hugely different when really lean compared to points where my abs are even pretty good but the area between my triceps and delts is quite obscured by a small layer of fat. Also to get your rear delts to show requires being in a specific position, if you have any forward roll to your shoulders then they will look nonexistent. Your scapula need to be sitting back in the pocket to display them well. In my general posture my traps and chest pull my arms up and a bit forward which makes them disappear, but if I set my scaps in the pocket and stand tall with shoulders back (actually neutral) but it feels like I am pulling them back because of the upper cross syndrome that is prevalent in many lifters.

A little info on Upper Cross Syndrome:

Upper cross syndrome is a postural imbalance characterized by tight chest and upper back muscles, and weak deep neck and shoulder blade muscles, often resulting in rounded shoulders, a forward head posture, and pain in the neck, shoulders, and upper back.

Here's a more detailed explanation:
  • What it is:
    Upper cross syndrome (UCS) is a condition where certain muscles in the upper body become overactive and tight, while others weaken and lengthen, creating a "crossed" pattern.

  • Causes:
    Poor posture, prolonged sitting, and repetitive movements can contribute to UCS.

    • Symptoms:
        • Rounded shoulders and a forward head posture.
        • Pain and stiffness in the neck, shoulders, and upper back.
        • Tightness in the chest and upper back muscles.
        • Headaches.
        • Numbness or tingling in the arms (in severe cases).
        • Reduced range of motion in the neck and shoulders.
    • Muscles involved:
        • Tight muscles: Pectorals (chest), upper trapezius, and levator scapulae.
        • Weak muscles: Deep neck flexors, rhomboids, and lower trapezius.
    • Treatment:
        • Physical therapy to improve posture and strengthen weak muscles.
        • Stretching exercises to release tight muscles.
        • Ergonomic adjustments to workstation and daily activities.
        • In some cases, Airrosti care, a type of manual therapy, can be helpful.
    • Prevention:
        • Maintain good posture.
        • Take regular breaks from prolonged sitting or repetitive movements.
        • Use proper ergonomics at your workstation.
        • Engage in regular stretching and strengthening exercises
Click to expand...
I check all those boxes symptoms wise. I’m hunched and turned at a 45 to use the laptop in the work truck. So all the triaging, analyzing, map reading, online training etc is all done in that awkward position.
 
4.5.25

BW 207.8

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Incline db went like buddah on the first set, second set I had to Myorep Match. I’ve done that on other exercises. This was not easy. Drop db’s back to thighs after 16 reps, counted to 10 and kicked em back up again for 3 more reps. Felt gassed

First set of flys was more difficult than the second. Odd

Front raises I added a set and exceeded my rep count by 2 per set

Laterals ended w a drop set from 25 @ 22 reps to 15x15 reps. Great pump here.

Added another set and beat desired rep count by 2. Last set was a myorep match

I’ve started pacing between sets. Bench/power rack is in middle of garage, I log my set, and walk form 1 end of the garage to the other and repeat 7-8 times which works out to be roughly 2 min. I’ll walk longer if still winded. It seemed the longer this session went, the better things moved and I got more dialed in. Last week I had 2 sessions that were just blah. Prob due to being oncall for work and lack of sleep.

Another thing I noticed and maybe it’s just a coincidence, when I lose sleep due to call outs w work, it seemed like my weight loss stalled. I even added a few lb’s and am still up 2lbs from my low 10 days ago. Maybe I’m overthinking it. Or maybe my body went into starvation mode and cortisol went up due to stress??? Cals basically stayed the same but body weight went up, then tapered back down without any caloric adjustments.
 
PolishHamm3r77 said:
4.5.25

BW 207.8

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Incline db went like buddah on the first set, second set I had to Myorep Match. I’ve done that on other exercises. This was not easy. Drop db’s back to thighs after 16 reps, counted to 10 and kicked em back up again for 3 more reps. Felt gassed

First set of flys was more difficult than the second. Odd

Front raises I added a set and exceeded my rep count by 2 per set

Laterals ended w a drop set from 25 @ 22 reps to 15x15 reps. Great pump here.

Added another set and beat desired rep count by 2. Last set was a myorep match

I’ve started pacing between sets. Bench/power rack is in middle of garage, I log my set, and walk form 1 end of the garage to the other and repeat 7-8 times which works out to be roughly 2 min. I’ll walk longer if still winded. It seemed the longer this session went, the better things moved and I got more dialed in. Last week I had 2 sessions that were just blah. Prob due to being oncall for work and lack of sleep.

Another thing I noticed and maybe it’s just a coincidence, when I lose sleep due to call outs w work, it seemed like my weight loss stalled. I even added a few lb’s and am still up 2lbs from my low 10 days ago. Maybe I’m overthinking it. Or maybe my body went into starvation mode and cortisol went up due to stress??? Cals basically stayed the same but body weight went up, then tapered back down without any caloric adjustments.
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Good workout…yeah anything that interferes with your sleep, especially on a cut, can definitely mess with your body, hormones, metabolism, your whole system sometimes. I still go through episodes of insomnia that started about 25 years ago when I worked long night shift hours at a machine shop and architectural mill work company, and then left there and went to work at a Ingersol Rand and Bobcat plant on day shift, but been battling insomnia off and on since then. Anytime you miss sleep it can screw with you, but it seems especially during a cut. Hopefully you can catch up on some rest soon.💪
 
gphagan1 said:
Good workout…yeah anything that interferes with your sleep, especially on a cut, can definitely mess with your body, hormones, metabolism, your whole system sometimes. I still go through episodes of insomnia that started about 25 years ago when I worked long night shift hours at a machine shop and architectural mill work company, and then left there and went to work at a Ingersol Rand and Bobcat plant on day shift, but been battling insomnia off and on since then. Anytime you miss sleep it can screw with you, but it seems especially during a cut. Hopefully you can catch up on some rest soon.💪
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I’ve been taking melatonin and GABA since coming off call. DEEP sleep w some VIVID dreams!!!
 
When I use to subcontract underground utility work for Bell Atlantic and Media One we used Ingersol Rand 185 trailer compressors. Diesel powered. Very reliable
 
Sleep is important for a lot of hormonal aspects of fat loss. Effects on cortisol, leptin, your testosterone, etc. Always just try to do your best. That’s all you can get; don’t sweat it if you know you really did.

But if you can tuck in half an hour sooner, do it! Take what you can get.
 
4.7.25

BW 210

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Added a set to Seated Barbell Shoulder Press

Shrugs w a modest mentality have caused no trap spasm!!! I have a big head so anything to make it look smaller is a bonus

My appetite has been INSANE lately.

Fat loss phase not going as planned. Oh well
 
PolishHamm3r77 said:
4.7.25

BW 210

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My appetite has been INSANE lately.

Fat loss phase not going as planned. Oh well
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Fat loss, always the least fun part of this lifestyle... :)

After the flu, I was down to 192. I thought "what the heck, I feel good, I'll try to stay around this weight" (195 or so).
But after a month of eating normally (and a bit more) I hit 205 this AM.
Appetite has also been a bit crazy lately. Where I fall asleep at night, wake up to piss, and have to eat a banana, peanut butter sandwich, a yogurt, protein bar, etc... (Not just one of those things, but all of them).
 
Anabolic66 said:
Fat loss, always the least fun part of this lifestyle... :)

After the flu, I was down to 192. I thought "what the heck, I feel good, I'll try to stay around this weight" (195 or so).
But after a month of eating normally (and a bit more) I hit 205 this AM.
Appetite has also been a bit crazy lately. Where I fall asleep at night, wake up to piss, and have to eat a banana, peanut butter sandwich, a yogurt, protein bar, etc... (Not just one of those things, but all of them).
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Just throw the banana on the sandwich!
 
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