Weights up, scales down…

Very nice progress pics! It’s always good to have a reference over the years. Otherwise you will always look the same in your mind lol
 
You’ve added a lot of potential years back to your lifespan here, certainly a lot to your healthspan at least. That was diabetes waiting and now you walk 5k a day minimum with 60lbs less bodyfat being carried on your joints or for your cardiovascular system to support. It’s a big win for you & your family.

Be proud of what you have accomplished! And now you know if you have done this, sub 200 is absolutely in the cards. Stay the course!
 
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So this weekend has been quite nice we did the apple orchard yesterday, little girl just had a blast wandering around!

Then today did some adulting, cleaned the garage ✅, tore apart the air conditioner and cleaned it was packed (not really my problem but I was tired of looking at it✅, the maintenance would have done it but eh) then meal prep for me and the wife ✅


IMG_1656.webp
 
akboom87 said:
So this weekend has been quite nice we did the apple orchard yesterday, little girl just had a blast wandering around!

Then today did some adulting, cleaned the garage ✅, tore apart the air conditioner and cleaned it was packed (not really my problem but I was tired of looking at it✅, the maintenance would have done it but eh) then meal prep for me and the wife ✅


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Glad you had a nice family day. Hold on to those younger year memories!!! That’s the good stuff!!!
 
Hyde said:
You’ve added a lot of potential years back to your lifespan here, certainly a lot to your healthspan at least. That was diabetes waiting and now you walk 5k a day minimum with 60lbs less bodyfat being carried on your joints or for your cardiovascular system to support. It’s a big win for you & your family.

Be proud of what you have accomplished! And now you know if you have done this, sub 200 is absolutely in the cards. Stay the course!
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For sure night and day on how much better I feel too. Glad I got on the right track!
 
akboom87 said:
So this weekend has been quite nice we did the apple orchard yesterday, little girl just had a blast wandering around!

Then today did some adulting, cleaned the garage , tore apart the air conditioner and cleaned it was packed (not really my problem but I was tired of looking at it, the maintenance would have done it but eh) then meal prep for me and the wife


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Your daughter is adorable. And I totally get what you mean - I'm already somehow out of that baby stage with my kids - you literally blink and they're real people with real personalities. So definitely cherish these moments now. It's just as good later with the moments, but in a different way.

But as far as your transformation, very impressive. Keep it up, great to see you fully embrace this lifestyle/change and see the benefits!
 
Some good looking food there. Chicken looks fire, what kind of seasoning you got on there?
 
Segansational said:
Your daughter is adorable. And I totally get what you mean - I'm already somehow out of that baby stage with my kids - you literally blink and they're real people with real personalities. So definitely cherish these moments now. It's just as good later with the moments, but in a different way.

But as far as your transformation, very impressive. Keep it up, great to see you fully embrace this lifestyle/change and see the benefits!
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She is a cute thing and such a personality also very sassy for that age 😂
 
akboom87 said:
I am not very good and posing so I have a hard time getting my legs to fire at the same time.

Obviously still a long way to go for what I’m after. Thought it was cool though to see a 2.5 year adaptation.
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Dude, phenomenal work!

akboom87 said:
I know it already seems to be going by so fast it makes me sad a little bit, but happy at the same time, if that makes any sense.
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every stage is a blessing! I loved being at home napping on the couch with my boy when he was an infant/toddler, I loved walking down to the arcade with him when he was 7-10yrs old. The past couple of years we hit paintball and of course he's my lifting buddy now, but he's also getting into cars. Every stage is a new kind of awesome.
 
Wake up time 4:30 am 1/2 scoop edge of insanity 1 cup of coffee. Pre workout shake

Gym time 5 am -6:30 am

warm ups stretching

Incline db press
55# x10
40# x15 myo rep 8-4-3
Superset lying db curls
20# x20 x15 x15

seated chest press machine
110# x12 x10 x9 double drop 80#x6 50#x5
Superset db deadhang curls
25# x15
20# x20 myo rep 10-5-5

Pec dec
80# x15 x15 x14
Triple super set
medial delt swings seated
20# x20 x20 x12 -4-4
Seated rear delt swings
15# x20 x20 x18 -2

Pump was really good today, definitely getting more in tune with the muscle activation.

Incline treadmill 8% incline, 3.5-4.2 mph, heart rate 148-168, 25 minutes. 5 minutes 0% incline jog at 7mph to finish. Total time 30 minutes
 
Was looking tighter in the mirror this morning, checked weight- 212.8 so had another drop.

Wake up time 4:45 am 1/2 scoop souls for sale and a cup of coffee. Made up pre workout shake.

Gym time 5:15 am -6:50 am

Warm up/ stretching/ 10 minute core activation

High bar squats
205# x8 x6
185# x8

Db Romanian deadlifts
55# x15 x14
Super set leg press
375 x10 drop 315 x10
3 plates per side x 18 x15

Legs are just gassed 😂

Seated leg curls -go up in weight
110# x15 x10
80# x25
Super set leg extension machine
110# x15 x10
80# x20 + 3 partials

Leg pump was for real really good quad activation. Hammys same.

My last where feeling really tight so I did DB pullovers
25#x12 x15
40# x10 x8 x8
25# x10 x8

Really didn’t want to do treadmill, but I don’t want to get up early tomorrow morning, so did it.

Incline treadmill, 7% incline, 3.5 -4.0 mph, 145-168 heart rate. 25 minutes

0% incline jog at 6.0 mph 5 minutes


Really good session!
 
That's a killer leg day. It's always a good feeling when you look like you are making progress and the scale backs up that feeling.

Solid leg day, brother.
 
Anthony_ said:
That's a killer leg day. It's always a good feeling when you look like you are making progress and the scale backs up that feeling.

Solid leg day, brother.
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It was a pretty solid leg day, kinda crazy with the extra walking and treadmill. My legs are definitely not at peak power for squats or leg press for sure but it is not taking much to get that solid activation.
 
akboom87 said:
It was a pretty solid leg day, kinda crazy with the extra walking and treadmill. My legs are definitely not at peak power for squats or leg press for sure but it is not taking much to get that solid activation.
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Neither are my legs but neither is any part of my body in terms of strength lol.
 
With making extra cardio Monday & Tuesday and then resting yesterday + just getting walks in for some active recovery. This morning man I was full of energy and really feeling just freaking great!!

Wake up time 4:30 1/2 scoop souls for sale 1 cup of coffee.
Pre workout shake to follow

Gym time 5am -6:45 am

Stretch/ warmups

Seated DB press
50# x 11
45# x15 myo rep 6-5-4
Super set DB over head tricep extension
40# x16 x15 x15

DB upright rows
30# x12
25# x16 x15
Super set ez bar tricep pushdown
45# x18 x16 x15

Bent over db rear flys
15#x18 x15
Super set assisted dips
#50 x13 x12

DB pullover
30#x12
35#x12
40# x12 x10
50# x10 x10 x8

10 minute mile run
20 minutes incline treadmill
 
I had to look up what myo reps are. Seems like it's a bit more of an intense version of rest pause sets.

That was a quality training session from the looks of it. How's the weight progressing? I'm glad you're feeling good man.
 
Anthony_ said:
I had to look up what myo reps are. Seems like it's a bit more of an intense version of rest pause sets.

That was a quality training session from the looks of it. How's the weight progressing? I'm glad you're feeling good man.
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Had another drop yesterday or the day before so sitting at 212.8 so progressing down in the right direction.

Yeah today was probably one of my best sessions lots of energy and felt strong
 
Killing it in here @akboom87, way to execute!
 
akboom87 said:
no gym today, legs definitely a little sore from yesterday.

Steps- 11,652
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man it's funny how intriguing this metric has become to me. There's a show called Live to 100: Secrets of the Blue Zones, and one of the pillars of consistency is basically the walkability in the regions where people live to be quite old. When my wife and I day dream and windowshop for like ideal retirement destinations, the walkability is always key on our list. Right now, we couldn't walk anywhere really. we're miles away from the closest store up in the woods where we are. But I look at my last two days in vegas clocking over 20,000 steps a day easily, then I look at a normal work day where I commute 2-3hrs, work at a desk, hit the gym, and even if I throw down 20, 30, + minutes of cardio I rarely hit 10k steps.
 
Dustin07 said:
man it's funny how intriguing this metric has become to me. There's a show called Live to 100: Secrets of the Blue Zones, and one of the pillars of consistency is basically the walkability in the regions where people live to be quite old. When my wife and I day dream and windowshop for like ideal retirement destinations, the walkability is always key on our list. Right now, we couldn't walk anywhere really. we're miles away from the closest store up in the woods where we are. But I look at my last two days in vegas clocking over 20,000 steps a day easily, then I look at a normal work day where I commute 2-3hrs, work at a desk, hit the gym, and even if I throw down 20, 30, + minutes of cardio I rarely hit 10k steps.
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The trick will be when the snow starts to fly 😂
 
Wake up time 4:45 am 1/2 scoop souls for sale followed by pre workout shake then a cup of coffee.

Gym time 5:30 am- 7 am

Stretch/warm ups

Seated leg curls
110# x 18 x16 x 15 - go up next week

Trap bar deadlift
225# x12 x10 x8

Cable flexion row
80# x20 x15 x10
60# 20

Assisted pull ups
40#. X12 x10

DB pull over ( had to swap out for the meadow row)
40# x12
50# x10
60# x8 x8 x8

Incline treadmill 8%, 3.5-5 mph 25 minutes, 5 minutes 0% 4mph- 7.5 mph.

Felt good on the deads and added weight and reps, flexion cable rows take it out of me 😂

All around great session! Have really enjoyed this week at the gym a lot.

Have added into my warm ups glute bridge and side lying glute bridge. Thes have really eliminated the tight lower back I have been having.


Steps - 11,410
 
The glute bridges and the side plank activations really do a lot for how short an investment of time/energy they are. I had been doing my side planks static or rolling like McGill recommends, but when Swede showed me how he does them as reps before a hold, pulsing the muscle activation, it was both quicker & definitely more helpful.

If you ever want to progress them, try a Copenhagen plank sometime. You can make those easier by putting more of your lower leg onto the bench/spotter arms/whatever is supporting your upper foot.
 
Another tally for Copenhagen suggestion.

Make sure all “sides” are strong for balanced hips. Nothing wrong with all the glute emphasis people do, but don’t neglect those adductors. I do a quick squat, split squat, Copenhagen, Psoas march, and clam warm up on most lower emphasis days. We like our athletes to get strong on hip flexor/anterior (like the psoas march), hamstring/posterior (Nordic), lateral hip (balance or clams), and medial hip (Copenhagen), so they could be good things to keep in mind as/if you add anymore running in the future.

Don’t take this as saying you need to add anything (sometimes people get a little too crazy with warm ups), just some stuff to keep in mind for down the road or if you ever need it. Seems like you are on the right track already anyways.
 
Yesterday check in 213.2

Most of the week I was 212.8 in that area. Coach modified macros will be expecting to move the scale down next check in.

Yesterday was a lame day, I had to catch up on computer work so most of the day I sat at my desk. I hate working weekends anymore.

Steps yesterday was only 6,323.

Today meal preparation all done, about to start cleaning the living room and vacuum. Then after the kids wake up from naps we going out for a nice long walk.

Fall is definitely here only a high of 50’s today leaves all turned and falling, supposed to drop down below freezing the next few mornings.

Oh and @MrKleen73 my wife said it’s your fault that my pants are going to have to get another upgrade because my waist line is shrinking 😂
 
Well that’s not how I wanted to start the week off. Somehow the alarm volume on my phone was all the way down so I never heard my alarms. I woke up and was like man seems like it’s taking forever for 4:30 am 😂

So will be A try to make it up this evening

Or be the next 4 days will just be in a row to make up for this morning’s missed session.
 
Well, I guess if I am being blamed for something, your shrinking waist line is not the worst thing to be blamed for! :) I am sure the rest this morning will do you some good. Man I miss seeing the leaves change, that was one of my favorite times of the year when I was growing up in West Virginia. So beautiful, and we loved, loved LOVED jumping in the raked leaves. A lot of the neighbors would let us rake up their leaves into huge piles and we would just run and jump in them, wrestle in them, just have a blast. We thought they were so nice back then, but it was a free raking job. They only had to bag them up when we were done which some of them would tell us we had to do if we wanted to play in them and of course we didn't care at all.

Man, I miss being a kid sometimes!!!
 
MrKleen73 said:
Well, I guess if I am being blamed for something, your shrinking waist line is not the worst thing to be blamed for! :) I am sure the rest this morning will do you some good. Man I miss seeing the leaves change, that was one of my favorite times of the year when I was growing up in West Virginia. So beautiful, and we loved, loved LOVED jumping in the raked leaves. A lot of the neighbors would let us rake up their leaves into huge piles and we would just run and jump in them, wrestle in them, just have a blast. We thought they were so nice back then, but it was a free raking job. They only had to bag them up when we were done which some of them would tell us we had to do if we wanted to play in them and of course we didn't care at all.

Man, I miss being a kid sometimes!!!
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Plenty of leaves up here in NH. ANYTIME you wanna go down memory lane, feel free to swing by, I have several rakes, and live 2 miles from a MA recreational dispensary. Take that memory to a whole other level.
 
PolishHamm3r77 said:
Plenty of leaves up here in NH. ANYTIME you wanna go down memory lane, feel free to swing by, I have several rakes, and live 2 miles from a MA recreational dispensary. Take that memory to a whole other level.
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Well maybe not a whole different level. My step brothers thought it was funny to get me and my friend high as kites and have us do stunts off of our bikes into the leaves and all kinds of stuff. Many times the wrestling matches turned into WWF style madness, then into a real fights due to them egging us on. LMAO. They were like 18 and we were around 7-8 at the time. Was a lot of fun, and we were mountain boys, so fighting, well that was just part of who we were as people. Our parents used to pit us against each other for entertainment. Have us wrestle each other knowing we would inevitably end up fighting, and they would just giggle at us and separate us if things got too bad.

I remember black eyes, and bloody noses were just part of being a boy back then. King of the mountain was a right of passage, and we loved testing ourselves against the strongest of us at the top of the mountain. I miss those days, there was a simplicity about things, plus people respected each other a lot more. You had to, because you would catch an azz whoopin if not.
 
akboom87 said:
Steps yesterday was only 6,323.
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LOL that's all I had going to the zoo!

MrKleen73 said:
Well, I guess if I am being blamed for something, your shrinking waist line is not the worst thing to be blamed for! :) I am sure the rest this morning will do you some good. Man I miss seeing the leaves change, that was one of my favorite times of the year when I was growing up in West Virginia. So beautiful, and we loved, loved LOVED jumping in the raked leaves. A lot of the neighbors would let us rake up their leaves into huge piles and we would just run and jump in them, wrestle in them, just have a blast. We thought they were so nice back then, but it was a free raking job. They only had to bag them up when we were done which some of them would tell us we had to do if we wanted to play in them and of course we didn't care at all.

Man, I miss being a kid sometimes!!!
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haha sometimes I mow the yard just to vaccuum the leaves up. my wife says I'm exactly like her grandpa (we live in the house he lived in), and that he'd do the same thing just to keep the yard looking good lol (despite the fact he'd never water it and it would be brown 2-3 months of the year.
 
Dustin07 said:
LOL that's all I had going to the zoo!



haha sometimes I mow the yard just to vaccuum the leaves up. my wife says I'm exactly like her grandpa (we live in the house he lived in), and that he'd do the same thing just to keep the yard looking good lol (despite the fact he'd never water it and it would be brown 2-3 months of the year.
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I don't water my yard either. It is simply not on my radar. When it stops raining I just cut it less, and it doesn't brown out so bad. So every 2 weeks normally and every 3 or so in a drought. Now my son pays to have it done so every 2 weeks regardless but when I was mowing it, if it was too dry or hot I wouldn't mow it and kill the grass even worse.
 
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