Weights up, scales down…

[akboom87]

Stay in that grove !

That’s the plan!!

this morning 4:30 am fasted treadmill 60 minutes 2% incline 3.5-3.8mph

 

[Rocket3015]

That’s the plan!!

this morning 4:30 am fasted treadmill 60 minutes 2% incline 3.5-3.8mph

I was doing the same thing at 4:30am except I was outside in the rain. My treadmill broke

 

[Dustin07]

My treadmill broke

any warranty?

 

[Rocket3015]

any warranty?

It at least 10 years old, so no

 

[GreenMachineX]

Another day of solid day of eating,
2793 calories/234g carbs/254g protein/ 90g fats

I’m fully convinced that I have been way under eating and doing more harm than good. Plan on getting a session in tomorrow morning.

almost thinking of just staying about 2500/200/200/60-90 this whole next week. We will see still working on it.
Lime marinating chicken tacos for a little food porn…
View attachment 231464

I can definitely relate to undereating which I felt like really sabotaged myself. Since increasing my kcal, my bodyweight has gone up a little from glycogen I imagine, but this morning and in the gym look so much better/leaner. I don't mean to hijack your thread, but trying to give some support for that thought process. Keep up the great work!

 

[akboom87]

I can definitely relate to undereating which I felt like really sabotaged myself. Since increasing my kcal, my bodyweight has gone up a little from glycogen I imagine, but this morning and in the gym look so much better/leaner. I don't mean to hijack your thread, but trying to give some support for that thought process. Keep up the great work!

No worries that’s why it put it out there for any input or anything to add etc.

 

[akboom87]

Did legs today but after seeing Mrkleen leg day I feel weak

warm ups, stretching,laps around the track, hammer curls

lying leg curl-80x10/95x8/95x10/50x15

squat-135x10x10x10/185x5

leg press-315x15x15x10

leg extension-100x10/130x8/150x8/60x20

Calf raise-45x20x20/90x10x10

legs where smoked and I had to get my ass moving to go visit some site projects.
Nutrition has been on point. Yesterday was odd though I had like 11,000 steps like 5.5 miles or something. Calories on point etc, I was like dang probably going to hit a new low in the morning been hovering 251 nope we bounced up to 253 lol.

a little Thursday flex

 

[Rocket3015]

Mr Kleen is a good man to draw inspiration from !

 

[akboom87]

Mr Kleen is a good man to draw inspiration from !

There a lot of good guys on here (you are one of them) I have learned more about nutrition/lifting/fasting/etc on here than I had ever thought. Glad to be a part of the community!!

 

[Rocket3015]

There a lot of good guys on here (you are one of them) I have learned more about nutrition/lifting/fasting/etc on here than I had ever thought. Glad to be a part of the community!!

We are glad you are here also!

 

[Dustin07]

you're traps are going to freaking pop as you continue to build this machine. delts too I think by the looks of it.

 

[akboom87]

Yesterday was an interesting day lol. Ended up sleeping in and missing morning session, so I decided to make it a fasting day. Had to go out and get some bridge documentation done for DOT so I was out in the country all day. It was raining and windy and muddy, also my temper was extremely short for what ever reason. Glad I was out there by myself

next week my summer projects get started. So I will be focusing on getting AM workouts in then 10-12 hr in the field. Will have my meal prep done on Sundays for the week so I can stay on track. Summer is where I tend to fall off the wagon, so started my routine a few weeks ago to help prepare and plan out how I will make this work!

will post todays gym session later on today

 

[akboom87]

Also as a side note. Plan for the summer is staying consistent building muscle/strength, losing weight, tracking calories.

then come fall scheduling a full check up including blood work to see where I’m at on everything. I’ve never had bloodwork work so I will be interested to see.

 

[Hyde]

Also as a side note. Plan for the summer is staying consistent building muscle/strength, losing weight, tracking calories.

then come fall scheduling a full check up including blood work to see where I’m at on everything. I’ve never had bloodwork work so I will be interested to see.

Lighter you get, the better it’s probably going to be. Losing fat and weight by nature generally improves most health parameters!

 

[akboom87]

Lighter you get, the better it’s probably going to be. Losing fat and weight by nature generally improves most health parameters!

That’s why I am planning to do it in the fall when I get my weight down. Then plan on keeping it down.
Even though I have a lot farther to go it’s amazing how much better I feel and look already and I’m right at the -20 pound mark.

 

[Hyde]

That’s why I am planning to do it in the fall when I get my weight down. Then plan on keeping it down.
Even though I have a lot farther to go it’s amazing how much better I feel and look already and I’m right at the -20 pound mark.

Every 20lbs is like another level of gravity; it’s insane for me. 220-240-260 might as well be different planets as far as my energy/effort to do things.

 

[akboom87]

Great workout today, well rested had a small meal before getting going. Nothing too heavy or crazy but good mind muscle connection.

warmups,stretching, laps around the track.
Incline dumbbell bench-50x10/60x10/60x8

Incline DB fly-25x10x10/30x8

Seated cable row-80x10/100x10/80x10

Chest supported DB row-40x10x10/30x15

Lateral raise-15x10x10x10/ 10lbs amrap

Incline DB curl-25x10x10x8

Tricep rope extension-45x12x12x10/35x20/25x10/20x amrap

shurgs-135x10x10x10/ drop set with 40’s DB amrap

machine Ab curls-100x40

neck work-20x10x10x10x10

cable shrugs-80x10x15x10

 

[akboom87]

New low this morning 250.4! Pretty happy about that, also got a solid 10 hrs of sleep last night that was very much needed. This morning meal prepared breakfast for me and the wife for all week. Later on today I will prep my 2 meals for the rest of the week.

feeling great, feeling motivated, enjoying life!! Have a great Sunday everyone

 

[akboom87]

Meal prep done for the week, got a meatloaf on the smoker with 90/10. Made enough to be able to have some leftovers to add to meals on workout days for just a little added protein and fat.

 

[akboom87]

Didn’t have much planned today, super windy and miserable outside. But managed to get the oil changed in the truck and changed out the steering stabilizer. Then drove around town some the little one goes out like a light on rides so we just cruised town for a while.

 

[Rocket3015]

That was always the best way to get my daughter to sleep.

 

[Dustin07]

Every 20lbs is like another level of gravity; it’s insane for me. 220-240-260 might as well be different planets as far as my energy/effort to do things.

good analogy. When I went from 240 to say 210 ish I remember tossing a 10lb weight on my belt for weighted pull-ups and in that moment I realized how much extra weight my body had been carrying prior to that. those 10lbs added artificially felt like a hundred.

once I got sub 210, maybe 200, never had knee issues again either... prior to that a hard day of hiking left me immobilized for days lol

 

[Rocket3015]

Just a 10lbs reduction in body weight and my knees feel like I lost 50lbs !!

 

[akboom87]

So some might laugh at my workout today I felt so weak but I’ve never trained a few of these lifts. Not gonna lie either they kicked my ass and my legs were legit dead.

warmups/laps around track

Front squat-65x10/85x10x10

barbell lunges-95x8x10x10

Leg extension-100x10/130x10/130x8 drop set 60x10

Leg curl-95x12x10x10 dropset 50x10

seated calf raise-45x20/90x12x10

standing barbell calf raise-135x10x10x10

was out of time at the end was dragging ass this morning and was 15 minutes behind schedule.

also during Saturday session was the first time I tried seated incline curls, Wowsers my arms where still sore today must be just that different angle.

 

[Rocket3015]

I really like incline curls.

 

[Dustin07]

yeah those seated db curls are a bit humbling lol

Front squat-65x10/85x10x10

Volume

 

[akboom87]

Warmups/laps around the gym

bench-135x5/185x3/205x3/225x2 got stuck on the 3rd.

incline bench DB-50x10x10x10x8

Upright row-95x10x10x10

Lat pull down-100x10x8x8x8 slow and squeeze

OHP-95x5x5x5

Preacher curl EZ bar-50x8x8/40x10

skull crusher-60x10x10x10

great session was up early for this done mind muscle connection was on point, had a good pump even for no intra carbs.

 

[Rocket3015]

great session was up early for this done mind muscle connection was on point, had a good pump even for no intra carbs.

I love it when things all come together !

 

[akboom87]

Started my first project for the summer, in the field today, so I figured a good day to run a 24hr fast. At noon already got 8,000 steps in so working nicely. This week I’m doing 4 days gym mon-tues Thurs-frid- Saturday depending on how I’m feeling.

 

[Dustin07]

This week I’m doing 4 days gym mon-tues Thurs-frid- Saturday depending on how I’m feeling.

that's my normal approach, I find that the weds rest leaves me hungry for Thursday although sometimes taking both sat/sun off makes monday feel a little harder, requires the discipline. if I can get in to squat on the weekend then monday bench feels like pop tarts and is a fun day

 

[Rocket3015]

I need to set a step counter again !

 

[akboom87]

Up early at the gym at 5am. Leg day today, started with squats. Then I got really pissed At myself for being such a weak ass, so then I proceeded to punish myself

warmups

squats-205x5/205x5/225x3/275x1/135x20/185x10/225x5/135x10

Leg extension-130x5/180x5x5/120x10. No rest move pin and go

Lying leg curl-80x10/110x8/125x6/110x8 no rest move pin and go

Seated calf raise-90x15/110x10x8x10

barbell shrug-225x10/245x8/225x8

pounded breakfast 90g carbs 100g protein 44g fat

hit the door for another day

 

[akboom87]

Warmups

incline bench-95x8/135x5/110x8/110x8

DB chest fly-30x8x8x8x8

Seated cable row-80x10/90x8/80x8x8

Lat pull down-80x10/100x10/120x8x8/80x12

Lateral raise-15x10x10x8x8

Incline curl-25x8x8x8x8 drop set hammer curl x20

cable Tricep pushdown(rope)-45x10x10x10x10

legs sore as hell today also sunburned from being outside all week and warm weather. Still holding strong at 250.4 going to break under that mother trucker here soon

 

[Dustin07]

legs sore as hell today also sunburned from being outside all week and warm weather. Still holding strong at 250.4 going to break under that mother trucker here soon

One 36hr fast or a few legit days of long cardio sessions would woosh you under 250 for sure

 

[akboom87]

One 36hr fast or a few legit days of long cardio sessions would woosh you under 250 for sure

I kinda thought all the steps I’m getting in from work would have pushed it under. Agree though going to run a fast this weekend and get some treadmill time in to have a new number for Monday.

 

[Dustin07]

I kinda thought all the steps I’m getting in from work would have pushed it under. Agree though going to run a fast this weekend and get some treadmill time in to have a new number for Monday.

I think like in all things there is a tipping point.
I added in extra sets of banded work = bench press PR
I add in an extra say 20 minutes of Cardio and do 40 on incline vs just 10-20 = fat melts off
I add 12 hrs to my fast and go 36hrs vs 24 = massive weight loss.

I mean I guess that seems obvious but sometimes it's not right? I think about Arnold when I train some things. it's like 3 x 10 is great to maintain, but what if I do 100 reps? it's not always that cut and dried but adding that little extra makes all the difference

 

[akboom87]

Well that brings up a good point I have dropped cardio the last 2 weeks I think? I have been getting 10,000+ steps a day and then doing 4 day push/pull/legs.

where as before I was doing 5/3/1 3 days and cardio 2 days.

When my back started to go on the fritz I was making zero progress on deadlifts and squat, so the switch to what I’m running now.

I want to get the weight down to a number or look I’m content with and this this fall start pushing strength. You know in a perfect world

 

[akboom87]

No workouts today, slept in this morning, made coffee and then we sat outside this morning as a family and enjoyed the cool air and the birds chirping. Then we went and hit up a bunch of garage sales, picking up cheap kids outfits

then we went to a park and walked all over! Gorgeous day and got 14,000 steps in today.

 

[Resolve10]

No workouts today, slept in this morning, made coffee and then we sat outside this morning as a family and enjoyed the cool air and the birds chirping. Then we went and hit up a bunch of garage sales, picking up cheap kids outfits

then we went to a park and walked all over! Gorgeous day and got 14,000 steps in today.

Honestly man that sounds like such a good day. I have seen the garage sale signs again lately, need to hit some up myself.

 

[akboom87]

Honestly man that sounds like such a good day. I have seen the garage sale signs again lately, need to hit some up myself.

It’s kinda cool in the area we live in every may they do an annual rummage/garage sale. This was the 46th year of the tradition.

 

[Rocket3015]

I try to stay away from Yard Sale, I already have to much stuff

 

[akboom87]

I try to stay away from Yard Sale, I already have to much stuff

Yeah I get that we don’t have room either. We was strictly buying baby clothes for next to nothing. Since she has outgrown most of what we had already.

 

[akboom87]

So I’m pretty happy today, I said I was going to drop under 250 and I finally did this morning. Checked in at 249.2 pretty happy about that. So now I got my sights set in reaching the next milestone of 240.

progress pic sitting at new weight.

 

[Hyde]

Good on you; stick with it and watch the next 10 slowly disappear!

 

[Segansational]

Congrats on reaching your goal! On to the next!

 

[Rocket3015]

Keep the ball rolling, you are doing great

 

[Dustin07]

I like how you have to censor out both heads to make sure that nobody will recognize you for sure.

240 is probably going to come and go faster than 250 did! you've got momentum now...

 

[akboom87]

I like how you have to censor out both heads to make sure that nobody will recognize you for sure.

240 is probably going to come and go faster than 250 did! you've got momentum now...

Lol I know right like any one cares who I am

 

[Dustin07]

Lol I know right like any one cares who I am

I thought maybe you just peed on yourself a bit at first.
I mean who ever said no more than 2 shakes clearly was lying.

 

[akboom87]

So this morning dipped even a little lower checking in at 247.8

sleep was not great last night for whatever reason. Sad too because the little one slept great so I should have capitalized on it!
But regardless 5 hrs I clocked in.

warmups/stretching/laps around the gym/50 air squats.

leg press machine- 300x8x8x10x12

Barbell lunge-95x8x8x8x8

Leg extension-120x10/100x12x11/90x12

Lying leg curl-95x10/125x8/90x8x8

standing calf raise-135x10x10x10x10

seated calf raise-90x12x12/45x12x12

the sweat I worked up this morning was unlike anything I have before it was unreal. Also legs toast those lunges kick my ass.