Anthony_
Member
That's pretty cool so you're own coach. How's it been going working with someone? I'm sure the gains have been a lot better.
Weights up, scales down…
- Thread starter akboom87
- Start date
akboom87
Well-known member
It’s been awesome, has really opened my eyes up to nutrition. Definitely making way more progress then I was on my own.
When I first started on the board I was at my heaviest 270#. I got serious about getting in better shape and it took me quite a while but I got down my lowest 219#. Then most of this summer I was maintaining 225 ish and had crept up to 228. Started with Kleen and last Saturday was my 3 week mark and I checked in at 214.
Anthony_
Member
That's pretty awesome man and congrats on the amazing progress.
Dustin07
Legend
You logging your steps has really caught my attention. As of 5pm today I'm only at 9,100 including 40+ minutes of cardio.
Imma have to step it up.
akboom87
Well-known member
So today was a new one 
so busted ass this morning got my gym session in like usual no cardio because I didn’t have the time this am.
Picked up my Sr. Engineer at the office and headed out to go do are very last bridge inspection. It’s a 600’ long bridge 5 spans and from top of deck to water edge 60’ at the high point. So in order to do this bridge inspection like a few others we hire a snooper truck. Truck sits on the bridge and we get in the basket and you run the controls and you boom under the bridge to inspect the girders/welds/gussets/ bearings etc.
So it was nice this morning about 46 degrees we get geared up harnesses hoodies all are tools and get loaded, under we go. We get half way across one lane and at the highest point above water… yeah the damn hydraulic pump takes a ****. So we are stuck because we are boomed under the bridge and we are just stuck for those that know how large (small) the baskets are. For 5 mother trucking hrs we sit… and sit… sit some more. Finally service shows up and gets it up and running but man what a **** show. My ass was hungry and thirsty and cramped I contemplated hooking my safety lanyards to the girder and see if I could scale out of there, but decided against it. Best of all didn’t even have my phone (I’ve lost many from heights so it stays in the truck.
so busted ass this morning got my gym session in like usual no cardio because I didn’t have the time this am.Picked up my Sr. Engineer at the office and headed out to go do are very last bridge inspection. It’s a 600’ long bridge 5 spans and from top of deck to water edge 60’ at the high point. So in order to do this bridge inspection like a few others we hire a snooper truck. Truck sits on the bridge and we get in the basket and you run the controls and you boom under the bridge to inspect the girders/welds/gussets/ bearings etc.
So it was nice this morning about 46 degrees we get geared up harnesses hoodies all are tools and get loaded, under we go. We get half way across one lane and at the highest point above water… yeah the damn hydraulic pump takes a ****. So we are stuck because we are boomed under the bridge and we are just stuck
for those that know how large (small) the baskets are. For 5 mother trucking hrs we sit… and sit… sit some more. Finally service shows up and gets it up and running but man what a **** show. My ass was hungry and thirsty and cramped I contemplated hooking my safety lanyards to the girder and see if I could scale out of there, but decided against it. Best of all didn’t even have my phone (I’ve lost many from heights so it stays in the truck.
akboom87
Well-known member
Wake up time 4:30 am cup of coffee and then pre workout shake.
Gym time 5am -6am
Warmups/strecthing
Squats 2rir (legs just felt fatigued and every thing seemed heavy)
185# x8 x8
155# x12
Leg press 2rir
3 plated per side- x15 x15 x12
Super set DB Romanian deadlift
70# x12 x10
Leg extension
90# x15 x10
70# x14 - failure + a few half reps
Superset seated leg curls
90# x16 x12
70# x20
Hyperextensions
BW X 10 x10
Dead hangs
30seconds 3 rounds
Gym time 5am -6am
Warmups/strecthing
Squats 2rir (legs just felt fatigued and every thing seemed heavy)
185# x8 x8
155# x12
Leg press 2rir
3 plated per side- x15 x15 x12
Super set DB Romanian deadlift
70# x12 x10
Leg extension
90# x15 x10
70# x14 - failure + a few half reps
Superset seated leg curls
90# x16 x12
70# x20
Hyperextensions
BW X 10 x10
Dead hangs
30seconds 3 rounds
Anthony_
Member
Damn that looks like one solid leg day. Props on just having coffee and being able to go that early. I need my preworkout or else I'm a zombie when I train in the morning.
Do the rir change week to week for you or on each training session is it always set at 2 RIR?
akboom87
Well-known member
So far we have stayed at 2RIR. I haven’t asked but I’m assuming on a pretty good deficit and increase in cardio not pushing total failure or close to it is allowing me to recover and not build up so fast with fatigue.
I have been on pre’s for probably solid 6 months so trimming back for a bit.
Since having my daughter that been a year and half now I switched to morning routine as that’s the most convenient for me. Plus never sure how work will play out I can always get my session done then whatever happens rest of the day just is what it is.
Anthony_
Member
Smart choice with not pushing close to failure in a caloric deficit.
I don't remember the last time I had a stim break lol. With 4 kids, 2 of them being 2, and 1 years old, I need the stims.
I definitely prefer training in the morning before work. If not I tend to get lazy after work and not really wanting to train. Plus starting with some good momentum first thing in the morning with a solid training session always sets the day up good.
akboom87
Well-known member
Some days I definitely have to make a conscious effort to go walk or do something to kick up steps.
Hyde
Legend
You know, this was a helluva story though!!! Thanks for sharing; hopefully that’s the last time THAT happens to you.So today was a new one
Picked up my Sr. Engineer at the office and headed out to go do are very last bridge inspection. It’s a 600’ long bridge 5 spans and from top of deck to water edge 60’ at the high point. So in order to do this bridge inspection like a few others we hire a snooper truck. Truck sits on the bridge and we get in the basket and you run the controls and you boom under the bridge to inspect the girders/welds/gussets/ bearings etc.
So it was nice this morning about 46 degrees we get geared up harnesses hoodies all are tools and get loaded, under we go. We get half way across one lane and at the highest point above water… yeah the damn hydraulic pump takes a *. So we are stuck because we are boomed under the bridge and we are just stuck
PolishHamm3r77
Well-known member
Sufficed to say that you and SR Engineer are closer now than ever before. Those baskets are not that big. Never thought about what happens if your style boom fails. If mine dies I have a repel rescue kit and just drop down. AND you got your steps in for the day!!!So today was a new one
Picked up my Sr. Engineer at the office and headed out to go do are very last bridge inspection. It’s a 600’ long bridge 5 spans and from top of deck to water edge 60’ at the high point. So in order to do this bridge inspection like a few others we hire a snooper truck. Truck sits on the bridge and we get in the basket and you run the controls and you boom under the bridge to inspect the girders/welds/gussets/ bearings etc.
So it was nice this morning about 46 degrees we get geared up harnesses hoodies all are tools and get loaded, under we go. We get half way across one lane and at the highest point above water… yeah the damn hydraulic pump takes a *. So we are stuck because we are boomed under the bridge and we are just stuck
Be careful man!!! Gravity wins every time.
Dustin07
Legend
despite being stuck in a boom for 5hrs?! my desk is no excuse I guess!
Dustin07
Legend
solid avg there. I find myself having to mix it up a bit from time to time if boredom kicks in
MrKleen73
Legend
Killing it as usual, and @Anthony_ no real need to go to failure unless you are newer to the game, or trying to reassociate yourself with where failure is. While the final rep before failure or the one you fail on my be minutely more hypertrophic than a 2-0 RIR there really isn't a statistically significant difference there. So not much reason to push that far. Failure training tends to take so much out of the CNS that every set after the failure set is going to be subpar compared to what it would have been if you had stayed 1-2 reps from failure. This leads to lower volume and less overall "effective reps", while also increasing overall systemic fatigue quite a bit more. So honestly outside of training style preferences unless just limited on time there is not a need to push that far. of course newer lifters often have no idea what failure feels like so they can not estimate where that is and often fall very short of that when pushing if they haven't spent a decent amount of time training to failure. I see failure training almost like training wheels, it keeps you pushing hard enough to make progress when getting started, but once you learn how to ride efficiently you no longer need them, and can ride better without them.
If time were more of a question then there would be more focus on failure, and intensity techniques. Also I agree failure training in a deficit is more deleterious than need be, and with calories being much lower the CNS doesn't have as much fuel to recover.
If time were more of a question then there would be more focus on failure, and intensity techniques. Also I agree failure training in a deficit is more deleterious than need be, and with calories being much lower the CNS doesn't have as much fuel to recover.
Anthony_
Member
That's some good information. So overall you advocate staying within 1-2 reps in the tank or RIR it sounds like?
I'll have to apply that to my own training.
Dustin07
Legend
This is a biggy on why my lifting buddy and I often pull back by a rep or a few lbs. If he's going for a 280lb bench and fails it, he's wrecked, he might have had a 275lb PR in him, but over reaching tends to set him (and me) back by a few sessions. Of course i'm the worst offender because I love going balls to the wall, but yeah we have definitely noticed the less is more advantage here.
Hyde
Legend
Yes, you wanna flirt with failure, maybe give her a little kiss on the cheek, but DO NOT GO INSIDE WITH THAT BITCH
MrKleen73
Legend
Yes, that is what I believe based on the science and my own experiences. The caveat being that the person is trained enough at failure to know when they are actually approaching it within a rep or two. Most people underestimate how many more reps they can do, so working to failure in the beginning or every once in a while for a true up is a good idea. I tend to accidentally hit 0RIR or even failure on occasion so I am on the opposite side of the spectrum where I tend to push it a little farther on occasion.
This exactly, great example. Also similar to why Powerlifters tend not to do heavy deadlifts or squats to close to a meet. You need some time to bring that fatigue down to be at a perfect spot to super-compensate and peak for the meet.
Exactly, that is an abusive relationship you don't want to spend a lot of time in, but sure is fun to play with on occasion!Yes, you wanna flirt with failure, maybe give her a little kiss on the cheek, but DO NOT GO INSIDE WITH THAT BITCH
Anthony_
Member
It's definitely going to be something I start to really pay attention to in my training and start logging it on my training log here as to hold myself accountable. I appreciate such valuable information that I can put to use right away.
akboom87
Well-known member
Had to do a little extra work to get my steps in today, good thing it was a nice evening. After dinner we went on a nice easy 2 mile walk. Are daughter is a year and a half and she makes it a half mile pretty easy now. It’s so fun watching her learning to walk to now walking full on her own.
Steps - 10,521
Steps - 10,521
Hyde
Legend
Before you know it she’ll be fast as lightning!
Segansational
Well-known member
That story about being stuck for 5 hrs is crazy! Hope you and your coworker like each other well enough. That's a lot of time to spend in close quarters with nothing to do.
1.5 years already?! Good stuff, family fitness is also a really cool thing.
1.5 years already?! Good stuff, family fitness is also a really cool thing.
akboom87
Well-known member
I know time freaking flys by it seems like just yesterday I was taking naps with her all scrunched up on my chest. My son does not like to do that he prefers to be not held
like ok little man your to young to be Mr tuff guy Resolve10
Well-known member
A couple things to keep in mind and some best practices I’ve found is that context of exercise, absolute load, and relative load/intensity influence this a ton. A compound exercise in the 4-6 range when you lift several hundred pounds is going to be quite different than an isolation movement in the 20-30 rep range.
I also think maybe people misinterpret 2 rir a bit and think that’s not that tough. My last training block has been mostly 3/3+ rir with some occasional 2 rir and quite frankly depending on the rep range and for things like squats or deadlifts that is still some incredibly demanding work. I can feel pretty well worked when I’m done.
With that mind if you are new to RIR/RPE I’d just kind of make note of what you think sets are for a bit. You’ll probably be wrong and it’ll be a learning process, but you’ll get more accurate and a better understanding of how each RIR looks for you on different exercises over time as you practice.
PolishHamm3r77
Well-known member
FACTS!!! I was 100% wrong w my RIR estimate for my first couple of MESO-Cycles. If my 3 RIR is 12 reps and 3 wks later my 0 RIR is 20 w the same weight I knew I miscalculated/underestimated what my 3 RIR was for that exercise.
Hyde
Legend
It gets a lot harder to gauge the higher the rep range too. Trying to figure out RPE8 for a 15-rep set of an isolation can sometimes just be compromised by lack of GPP, not resting long enough, etc.
MrKleen73
Legend
Yeah, when people act like 2RIR is not enough I am like HMMMM. I think you are probably not truly going to a 2RIR. A 2RIR should feel like you are struggling with the weight, most might even think it is 0 or 1RIR as hard as a 2RIR is. The there are also the variants like did you have to rest or break cadence to get the extra reps, if so then you probably overshot it. Your RIR should be at the same cadence as the rest of the set not doing small rest pauses to extend the set. Not that there is anything wrong with that, because there isn't but it is an intensification technique at that point, and not a straight set any longer.
MrKleen73
Legend
Yeah, on the higher reps are the ones I tend to accidentally fail on because it is really hard to tell at the end of those sets when everything is on fire, and the last 5 reps have all been very hard!
akboom87
Well-known member
That is a pretty good explanation, how I try to base my 2RIR is along those lines.
akboom87
Well-known member
Working from home today and tomorrow so a little more flexible.
Wake up time 4:50am 1/2 scoop edge of insanity- no coffee. Pre workout shake to follow.
Gym time 5:30 am -6:55 am
Warm ups and stretching-
DB seated shoulder press 2rir
45# x10
35# x15 myo rep 8-4-3
Superset ez bar tricep seated extension
40# x16 x15 x15
Db upright row 2rir
35# x12
30# x14 myo rep 7-3-4
Superset ez bar cable tricep push down
50# x15 x15 x10 rest pause 5
Assisted dips
40# assist x19 x13
Super set bent over rear delt raise
15# x20 x18
21’s
25# 1 set
15# 1 set no rest
Incline treadmill
9% incline, 3.5-3.7 mph 155-160 heart rate, 25 minutes.
Wake up time 4:50am 1/2 scoop edge of insanity- no coffee. Pre workout shake to follow.
Gym time 5:30 am -6:55 am
Warm ups and stretching-
DB seated shoulder press 2rir
45# x10
35# x15 myo rep 8-4-3
Superset ez bar tricep seated extension
40# x16 x15 x15
Db upright row 2rir
35# x12
30# x14 myo rep 7-3-4
Superset ez bar cable tricep push down
50# x15 x15 x10 rest pause 5
Assisted dips
40# assist x19 x13
Super set bent over rear delt raise
15# x20 x18
21’s
25# 1 set
15# 1 set no rest
Incline treadmill
9% incline, 3.5-3.7 mph 155-160 heart rate, 25 minutes.
akboom87
Well-known member
The joys of a company that is super laid back about working from home. I have mountains of reports to get through and other **** I need to get done by Nov. 1 so yeah I have been working from home anytime I don’t have field work.you have an interesting job. one day you're trapped in a boom under a bridge, the next day you're WFH.
my job comes with a leash and my customers know how to text.
That reminds me, I need to get a lotto ticket
Dustin07
Legend
holyshit that made me laugh too hard2 guys one bucket
......
I finally broke 10k and made it all the way to 12k yesterday but holy cow that took a lot of intentional movement. I snagged all these 5 minute walks during the day and then 50min of cardio at night to be able to hit it. I definitely see the value in that 10k mantra. reminds me a lot of the "blue zones"
akboom87
Well-known member
It’s amazing sometimes like how little we can move in some of are roles today.holyshit that made me laugh too hard
I finally broke 10k and made it all the way to 12k yesterday but holy cow that took a lot of intentional movement. I snagged all these 5 minute walks during the day and then 50min of cardio at night to be able to hit it. I definitely see the value in that 10k mantra. reminds me a lot of the "blue zones"
When I first started wearing my watch I was like shoot I get a lot of steps in then I realized well hell some days I’m lucky to hit 5,000.
akboom87
Well-known member
Wake up time 5 am
Cup of coffee and then pre workout shake.
gym time 5:30 am- 6:45 am
Warm ups stretching/ also realizing I really wished I had had a half a scoop of pre workout energy
today just wasn’t a very motivation morning.
Trap bar deadlift low handles
205# x10 x10 x8
Seated leg curls
100# x20 x15 x13- failure
Cable flexion row
70# x20 x15 x10
50# x20
Assisted pull up wide grip
60# assist x15 x12
Meadows cable lat pull down/stretch
100# x15 x13
Treadmill- tested out a 1 mile jog 10 minutes. 15 minutes 7% incline 3.5 mph
Ready to sleep in tomorrow, seemed to be really tired the last few days. I also think it has something to do with being stuck at my computer just absolutely hate being stuck on it but got so much reporting to crank out blahhh.
Other then that another week in the books I can’t complain much have been making a lot of progress these last 4 weeks.
Cup of coffee and then pre workout shake.
gym time 5:30 am- 6:45 am
Warm ups stretching/ also realizing I really wished I had had a half a scoop of pre workout energy
today just wasn’t a very motivation morning.
Trap bar deadlift low handles
205# x10 x10 x8
Seated leg curls
100# x20 x15 x13- failure
Cable flexion row
70# x20 x15 x10
50# x20
Assisted pull up wide grip
60# assist x15 x12
Meadows cable lat pull down/stretch
100# x15 x13
Treadmill- tested out a 1 mile jog 10 minutes. 15 minutes 7% incline 3.5 mph
Ready to sleep in tomorrow, seemed to be really tired the last few days. I also think it has something to do with being stuck at my computer just absolutely hate being stuck on it but got so much reporting to crank out blahhh.
Other then that another week in the books I can’t complain much have been making a lot of progress these last 4 weeks.
akboom87
Well-known member
So Saturday morning check in. With the bump up in calories and carbs this week I held pretty steady. About 1/2 pound loss.
Weight- 214.2
So I thought it would be interesting to see I found a picture from 2.5 years ago, I was somewhere between 260-270 lbs at that time frame.
Then today
Weight- 214.2
So I thought it would be interesting to see I found a picture from 2.5 years ago, I was somewhere between 260-270 lbs at that time frame.
Then today