Weights up, scales down…

akboom87 said:
Well my little girl seems to have caught something, she has not been feeling good all day. No fever but has puked a few times been giving her some pedelite and water. She has been clung to me most of the day so been just sitting and napping with her for the day.
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Gotta be a Daddy first! Good man!
 
akboom87 said:
Definitely is making a huge difference having a coach setting the plan. Full meal plan, meal timelines, work out plans the whole nine yards. Now I just implement and follow, first week a success!
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a coach in this game always reminds me of the scene from Bull Durham when Crash tells Nuke "don't think, you can only hurt the ball club".

 
Well the good new little one is all good today, not sure what the problem was yesterday. Also my wife started her classes today, finishing up her degree. We just got her a new computer like 6 months ago. Did a windows update over the weekend and this evening it won’t boot. So spent the last hour or so trying to figure that piece out. Ended up just factory reset it.
 
So on to today’s news. The fiber powder finally kicked in after this morning movement feeling so much better.

Wake up time 4:15 am 1 scoop of edge of insanity. 4:40am pre workout shake.

Gym time 5 am-6:30 am

Incline smith 2rir (just counting plates)
90lbs x13 rest pause set +6
Drop set 80lbs x14 x14 myo reps 6+4+4+2+2

Superset DB dead hang curls
20lbs x15
Drop set 15lbs x15 myo reps 10+6+4

Chest press machine
90lbs x12 x10 x8 double drop set 70lbsx7x5
Superset laying db curls
20lbs x12x12
15lbs x10 x6 x6 x3

Pec dec
100lbs x12 x12
90x12
Super set
Db medial delt swing
20lbs x 20 x20 x18
Seated rear delt swings
15lbs x20 x20 x17

Pump was in full effect!
25 minutes 6.5% incline 3.5 mph - 4.5mph heart beat 148-158 bpm

Sweating and feeling it. Not sure why some of the lights didn’t show up in the picture? But was 1.58 miles
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Shower then post workout shake!
 
Turning up the heat in here!

I am sorta the same constantly trying to throw in some extra superset bicep work. Seems like most of what we do is "arms" but I just feel like I have to 10x my arm work to see progress there. I should just get some light Dbs at home, like 35s or something and add in 5 random sets a day
 
Dustin07 said:
Turning up the heat in here!

I am sorta the same constantly trying to throw in some extra superset bicep work. Seems like most of what we do is "arms" but I just feel like I have to 10x my arm work to see progress there. I should just get some light Dbs at home, like 35s or something and add in 5 random sets a day
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I was joking with the wife today I need a cable set in in my work truck like rocky!
 
sammpedd88 said:
That’s one of the best baseball movies. So many damn good quotes in it!
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Right, he has done some of the better sports movies out there. Bull Durham, Tin Cup, Field of Dreams, and For the Love of the Game.
 
akboom87 said:
I was joking with the wife today I need a cable set in in my work truck like rocky!
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Over The Top!!

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sammpedd88 said:
That’s one of the best baseball movies. So many damn good quotes in it!
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MrKleen73 said:
Right, he has done some of the better sports movies out there. Bull Durham, Tin Cup, Field of Dreams, and For the Love of the Game.
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Right there is basically 4 of my top 10 movies lol.
For Love Of the Game is AWESOME. I think about it all the time.

Watching the A's in almost last place fight against the Astros last week as though they were in contention was a thing of pure romance. The A's didn't stand a snowballs chance in hell, but they fought hard and took 3 out of 4 games because baseball players DON"T ROLL OVER!

"It's a throwaway, Billy"
"not for the Red Sox"
 
Dustin07 said:
Over The Top!!

View attachment 245821




Right there is basically 4 of my top 10 movies lol.
For Love Of the Game is AWESOME. I think about it all the time.

Watching the A's in almost last place fight against the Astros last week as though they were in contention was a thing of pure romance. The A's didn't stand a snowballs chance in hell, but they fought hard and took 3 out of 4 games because baseball players DON"T ROLL OVER!

"It's a throwaway, Billy"
"not for the Red Sox"
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I would have to add The Legend of Bagger Vance to that list of great sports movies. Although, he isn't in it. I have to admit i don't think I have seen a Will Smith movie since he showed he was a bitch azz bully slapping Chris Rock the way he did. If he had apologized and not tried to make himself the victim in his acceptance speech I could have let it go but he just kept showing he was a lil bitch with how he handled it. I love how Chris Rock eviscerated him in the comedy special though! i am just waiting for that ick factor to fall back off so I can enjoy his movies, I own so many of them.
 
Dustin07 said:
sorry @MrKleen73 I forgot where you're from. But for the next 2 weeks we might be mortal enemies lol
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I am "from" Houston, or lived here in the Houston area since 1987 before that I was running the Appalachians like a wild child in my youth. However, I am not big on following sports, so whatever sport you are referring to would not be able to make me an enemy. My Step Dad was a Nascar Guy so we didn't watch a bunch of sports if racing was on. I never really had that bonding moment with anyone watching sports together, and watching a game just made me want to get up and go play the game so I never stuck around. If football was on, I was the one going to grab the football and challenge everyone to a game of Smear the Uhm... Uh... "effeminate guy." Doesn't have quite the same ring to it does it... That or lets just go play baseball instead of watching kind of thing. The only sports i ever really got into watching were pugilistic sports like Boxing, MMA, Wrestling, even WWE. LOL By the way, Wrestling may be fake but a Pile Driver will actually take a friend out quickly... that was an oops moment, and almost a visit to the Dr. for my buddy and his poor neck.
 
M's are finishing our season with 3 games vs the 'Stros, and 3 games vs the A's. so next week if we take down the Astros we have a very very very reasonable chance of taking the division lol. Every Sept the M's like to grab my attention and break my heart


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MrKleen73 said:
Smear the Uhm... Uh...
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😅 😅
 
Dustin07 said:
M's are finishing our season with 3 games vs the 'Stros, and 3 games vs the A's. so next week if we take down the Astros we have a very very very reasonable chance of taking the division lol. Every Sept the M's like to grab my attention and break my heart


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😅 😅
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Oh Man, I am sorry... Maybe this is your year, but the Stros... they definitely got game! Good luck to your team!
 
Wake up time 4:20 am
Switched up and had a ALANI energy drink this morning. 4:35 am pre workout shake added creatine mono 5g pre 5g post shake

Gym time 5 am
Could tell warming up I it was going to be a hard session 😂

Squats 2rir
Took quite a few warm up sets, just felt heavy
205lbs x 8 x7 drop set 185 x10

Leg press 2rir
375lbs x12 x10 x10
Super set DB Romanian deads
65lbs x12 x10

Leg extensions
80lbs x12 x10 drop set 70lbs x14
Super set seated leg curls
80lbs x15 x14 drop set 70lbs x14

Had a great leg pump but man just felt like I was a weakling today 😂

25 minutes incline treadmill 6.5% incline 3.6-4.0 mph 148-165 beats per minute.

Showered up and got my post workout shake down.

So far today- 13,816 steps.

Definitely tightening up!
 
akboom87 said:
I can’t remember the name it’s there Halloween one, witches brew maybe? It was pretty good, I really missed my plain Jane drip coffee this morning though
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Witches Brew, think that's it. I recently had their Cherry Slushy or something like that and it was quite good.
 
Man legs were feeling it today, also just pretty tired/ drained today. Got up at 5:30 was going to go for a morning walk. Was raining, so had a shake and coffee then a quick nap and off to work.

It’s kinda odd definitely feeling the deficit, but not like hungry, just more feeling the lack of energy. I am doing 5 meals a day and spread out seems to be really responding well for me. Kinda excited to see how this Saturday check in pictures will look, I feel like I’m picking up some changes in the mirror.

Steps today - 12,019
 
akboom87 said:
Man legs were feeling it today, also just pretty tired/ drained today. Got up at 5:30 was going to go for a morning walk. Was raining, so had a shake and coffee then a quick nap and off to work.

It’s kinda odd definitely feeling the deficit, but not like hungry, just more feeling the lack of energy. I am doing 5 meals a day and spread out seems to be really responding well for me. Kinda excited to see how this Saturday check in pictures will look, I feel like I’m picking up some changes in the mirror.

Steps today - 12,019
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How deep is the deficit right now?
 
Feeling a little refreshed this morning after a really good nights sleep.

Wake up 4:30 am 1 scoop edge of insanity
4:40 am pre workout shake

Gym 5:10 am -6:30 am

Warm ups, 25#plate carries each hand 4 laps around the gym to get moving.

DB shoulder press-2RIR
40# x12 x12 myo reps 4-4-4

Superset- ez bar overhead tricep extension 2RIR
40# x15 x15 x14
Go up in weight next week

DB upright row -2RIR
35# x15 x14 myo rep 6-4-4

Super set cable tricep extension ex bar -2RIR
40# x15 x15 x10 rest pause 10 more
Go up in weight next week

Assisted dips +60lbs
X15 x12

Super set bent over DB rear delt fly
12.5# x15 x15 can go up in weight next week


30 minutes incline treadmill- 7.0% incline, 3.5-4.0 mph 148-160 BPM heart rate (I go off my Apple Watch)

Interesting thing I noticed, my watch is always taking resting heart rate throughout the day. How accurate I have no idea. Noticed it sent me an apple health message yesterday saying that my resting heart rate has decreased the last 2 weeks. So previously it was an average of 64 and the last 2 weeks has been 55. So thought that was pretty neat, for what it’s worth.
 
akboom87 said:
Well not 100% on what my maintenance calories are as I was not really tracking this summer. But right now I am at 2,195 calorie's.
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Seems like a great place to start from!

akboom87 said:
Superset- ez bar overhead tricep extension 2RIR
40# x15 x15 x14
Go up in weight next week
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we've been progressing tricep extensions as we are able to find movements that don't bug the elbow. skullies historically were a massive no go for me, since high school. But the lying ez went really well and recently we started running them like this, standing with the cable from the lower position. the stretch and rom is insane and we're getting awesome tricep feedback from it. our boobs don't look as good but good enough.

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Segansational said:
How deep is the deficit right now?
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Targeting 2lbs a week after the first 10 days (which loss will be faster due to depletion) that is 1000 calories deficit between cardio and calorie reduction. Maintenance calories were based on TDEE calculations since he had not been tracking, and we will adjust as we move forward.
Dustin07 said:
Seems like a great place to start from!



we've been progressing tricep extensions as we are able to find movements that don't bug the elbow. skullies historically were a massive no go for me, since high school. But the lying ez went really well and recently we started running them like this, standing with the cable from the lower position. the stretch and rom is insane and we're getting awesome tricep feedback from it. our boobs don't look as good but good enough.

View attachment 245887
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These are some of my favorite triceps movements. That, DB overhead ext, french press bar overhead ext, and of course Skull krushers. Which use to bother my elbows until i changed my form to something more effective with a lower weight. Now I love them again.
 
MrKleen73 said:
These are some of my favorite triceps movements. That, DB overhead ext, french press bar overhead ext, and of course Skull krushers. Which use to bother my elbows until i changed my form to something more effective with a lower weight. Now I love them again.
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they're awesome! so much more stretch and really hitting the opposite side of the tricep for me really really nicely.
 
reminding me I need to add more arms into my training.

I was tormented with tendonitis and eliminated arms from my split...they get hit pretty hard with shoulders, back and chest. I have big arms and no one believes me that I don't specifically train them. But...I imagine I could get a lot more tone in them if I added them back in...just fearful of the tendonitis flair ups again. hell, my biceps have been cramping all day after yesterday's back routine. My favorite bicep movement has been underhand rows and pull downs...how I wrap up back day.

Lol, getting old...
 
Well… I think whatever my daughter had on Sunday is getting me today. Felt fine then about noon the stomach started to really feel off now it’s miserable and starting to make a run for the bathroom with the shits. Blahhhh
 
Depending on how new (even older ones are still decent) the HR measures should be pretty accurate. Not as accurate as a chest strap, but the biggest difference there should be wrist measures don’t seem to be as sensitive to change and as fast as picking up big swings in HR. For more steady efforts and for daily resting measures should be pretty solid.

Good work in here looking forward to some continued improvements!
 
So I did have a fever last night, that broke some time in the night. Ended up falling asleep about 7:30pm last night and didn’t wake up until 6:30am. Seems to have passed whatever it was I had. Body is extremely sore, definitely not peak performance 😂.

So no gym today, plan to just get my meals in today, hopefully a good walk this evening if possible. The wife was not feeling great last night either but didn’t have a fever or any signs other then an upset stomach. She also seems to be feeling better today as well. So fingers crossed!
 
delsolrob said:
I was tormented with tendonitis and eliminated arms from my split...they get hit pretty hard with shoulders, back and chest. I have big arms and no one believes me that I don't specifically train them
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I hate when people default to genetics, but at the end of the day... they're definitely a thing. I have to train the crap out of my arms, but naturally tend to carry fuller pecs. it's weird.

akboom87 said:
Well… I think whatever my daughter had on Sunday is getting me today. Felt fine then about noon the stomach started to really feel off now it’s miserable and starting to make a run for the bathroom with the shits. Blahhhh
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so the weightloss continues! 😅
 
Got all my meals in today and feeling pretty dang good now finally. Got some good walks in today but still didn’t hit my step goal for today.

Steps- 7,331

Have my check in first thing in the morning then probably do a little work in the morning then load the family and go on a long walk down by the river.
 
Check in this morning.
Weight- 219.2

After talking to @MrKleen73 thinking that after the bout of the stomach bug I’m holding onto some fluid. For reference I did weigh in Thursday morning and I was 218 on the dot, so we are on the right track.
 
Nothing too crazy today did a nice afternoon walk and this evening went for a 3 mile walk down by the river. A super nice evening and it’s cooling down so super nice out.

Steps- 11,272
 
Man, those walks sound nice. Sounds like a great day.
 
MrKleen73 said:
Man, those walks sound nice. Sounds like a great day.
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One really positive thing I can say about this part of are state is they put a lot of money into trails and parks. For instance the river trail is a 10 mile loop all paved 12ft for walking and bikes, they have bridges over the river and creeks, benches along the way, they even have 2 bike stations with tools and air in case of problems.
 
Good to be back on track and feeling good. All meals a go, meal prep done for the next 4 days. With both of us eating pretty similar are grocery budget has even been cheaper, # winning.

Lots of cleaning and house chores today plus 2 good long walks. Weather was amazing 66 for the high.

Steps- 13,611
 
akboom87 said:
Good to be back on track and feeling good. All meals a go, meal prep done for the next 4 days. With both of us eating pretty similar are grocery budget has even been cheaper, # winning.

Lots of cleaning and house chores today plus 2 good long walks. Weather was amazing 66 for the high.

Steps- 13,611
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Glad you're feeling better!
 
delsolrob said:
I was tormented with tendonitis and eliminated arms from my split...they get hit pretty hard with shoulders, back and chest.
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Years ago I associated mine with grip, the wide grip rope climbs we did a lot of + deads would flare mine up horribly and very light (like 20lb) db curls always seemed to help so much. These days squats and a ton of tricep work seem to be the culprit for me, but my biceps need a TON of work to show results. I was blessed with thicker calves and my trade off was smaller arms, lol.

akboom87 said:
Weather was amazing 66 for the high.
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your state of mind comes through a lot in your posts lately, definitely seems like you are in a great mental space 👍 👍
 
Dustin07 said:
Years ago I associated mine with grip, the wide grip rope climbs we did a lot of + deads would flare mine up horribly and very light (like 20lb) db curls always seemed to help so much. These days squats and a ton of tricep work seem to be the culprit for me, but my biceps need a TON of work to show results. I was blessed with thicker calves and my trade off was smaller arms, lol.


your state of mind comes through a lot in your posts lately, definitely seems like you are in a great mental space 👍 👍
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Honestly I think I am we have decided for sure we are moving end of 2025 that is a big weight off my shoulders. Work stress is unusually low or I have got a lot better at just letting it go, and or not caring as much. Wife and kids are good and happy so yeah for sure great mental place right now!
 
Wake up time 4:35 am 1 scoop edge of insanity, pre workout shake.

Gym time 5:10 am - 6:30 am

Incline smit press 2rir (just adding plates)
90# x 12 reps then rest pause 5 more
70# x 15
70# myo reps 15
Super set lying DB curls
20# x15
15# x 18 x15

Seated chest press machine 2rir
90# x 12 x 10 x 8
Double drop set
70#x6
40# x8
Super set DB dead hand curls
20# x17 x15 x15

Pec dec machine 2 rir
80# x17 x15 x15
Super set DB medial delt swing
20# x20 x20 x18
Superset DB rear delt swings
12.5# x20 x20 x20

Fried 😂

25 minutes incline 7% 3.5-4.1 mph -148-160 BPM
5 minutes cool down incline 0

Home shower, post workout shake pack my 2 meals for the day. All meals in and down to the dotted i’s and crossed T’s.

Steps- 12,996
 
akboom87 said:
Wake up time 4:35 am 1 scoop edge of insanity, pre workout shake.

Gym time 5:10 am - 6:30 am

Incline smit press 2rir (just adding plates)
90# x 12 reps then rest pause 5 more
70# x 15
70# myo reps 15
Super set lying DB curls
20# x15
15# x 18 x15

Seated chest press machine 2rir
90# x 12 x 10 x 8
Double drop set
70#x6
40# x8
Super set DB dead hand curls
20# x17 x15 x15

Pec dec machine 2 rir
80# x17 x15 x15
Super set DB medial delt swing
20# x20 x20 x18
Superset DB rear delt swings
12.5# x20 x20 x20

Fried 😂

25 minutes incline 7% 3.5-4.1 mph -148-160 BPM
5 minutes cool down incline 0

Home shower, post workout shake pack my 2 meals for the day. All meals in and down to the dotted i’s and crossed T’s.

Steps- 12,996
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Solid session!!! Some Hypertrophy in the works I see!!!
 
Wake up time 4:25 am- .5scoop edge of insanity/ pre workout shake

Think I’m trimming back on stims, once tub is gone just coffee for a while. My session seemed a lot better today on just half scoop.

Gym time 5 am
Warm ups, shoulder mobility, dead hangs, pull ups

Squat- 2rir
225 x6 x6
205 x 10 rest pause +3

Db Romanian deadlift
65# x12 x10
Superset leg press
4 plates per side x 10 x10 x10 this was probably closer to 1 rir

Waiting for machines I did hyper extension BW x 15 x15 x15

Leg extension 2rir
90# x14 x12
70# x 14
Superset seated leg curls 2 rir
90# x15 x14
70# x 16

Incline treadmill 7% incline 3.5-5.0 mph / 148-170 beats per minute- 25 minutes

Seemed to gain some traction back on legs weight was up on everything, definitely legs looking bigger with leaning out. Stomach area is really starting to tighten up and I’m excited to see what is laying behind the murky layers as they get exposed.

Energy wise doing really good, I don’t think I knew I was coming down with something last week until Thursday, but judging by the difference I believe I was down regulated all of last week.

Also pretty exciting my wife has dropped 10lbs on her journey so far and she is doing 2 a day body weight workouts at home, can already see the difference body wise. Mood wise has really improved for her. I do believe it’s helping her regulate her hormones and just putting her in a great mood!
 
Dustin07 said:
that's awesome. I feel like it's more routine/ritual for me than true stim. When I'm on vacation I never use preWO and have similar top end numbers lol
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I’m not sure maybe with the drop in calories I’m getting more of a hit? Not sure but was not enjoying it as much 1/2 scoop was really good and I’ll taper to just coffee after the tub is gone.
 
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