Weights up, scales down…

akboom87 said:
Omg this is embarrassing 😂 here is may of 2023

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yeah dude crazy how far you've come! another thought I had about what Hyde said is cutting deeper will give the knowledge and confidence that you can do it again if you reverse into a bulk or strength cycle for a while. I've done these 10-15lb cut and bulk cycles so many times over the past few years that I know I can confidently go to 195-200lbs until new years and get back into the 180s before my next trip. takes practice to get confident with that IMO
 
Afternoon quick session

Gym time 2:30 pm - 3:30 pm

Treadmill warm up 5 minutes
1 mile jog 8:45 minutes
5 minutes cool down

DB pullovers
Warmups
WS-75# x10 x10 x10

Cable face pull
30# x17 x17 x15

BB deadlifts
Warmups
WS- 225# x5 x5 / 245# x3 x3 / 295# x2 / 315# x1 / 265# x1 x1 x1 x1 x1 x1 x1 x1

RPE on the 315 was probably 8-9 felt really good. 265 moving with lots of speed, just went for explosive and fast.

Post workout shake afterwards
 
akboom87 said:
Afternoon quick session

Gym time 2:30 pm - 3:30 pm

Treadmill warm up 5 minutes
1 mile jog 8:45 minutes
5 minutes cool down

DB pullovers
Warmups
WS-75# x10 x10 x10

Cable face pull
30# x17 x17 x15

BB deadlifts
Warmups
WS- 225# x5 x5 / 245# x3 x3 / 295# x2 / 315# x1 / 265# x1 x1 x1 x1 x1 x1 x1 x1

RPE on the 315 was probably 8-9 felt really good. 265 moving with lots of speed, just went for explosive and fast.

Post workout shake afterwards
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Nice pulls man! 315 feeling good, plus those 8 reps at 265 after... some solid work here based on what I remember you doing a few months back.
 
Segansational said:
Nice pulls man! 315 feeling good, plus those 8 reps at 265 after... some solid work here based on what I remember you doing a few months back.
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It felt really good! 335 is my PR so hitting 315 was a good feeling. Definitely excited to get back in the groove with them.
 
Wake up time 4:30 am
1 cup coffee
1/4 scoop souls for sale
1 pre workout shake

Gym time 5:15 - 6:30 am

15 minutes treadmill

Warmups stretching

Incline seated front raise DB
Warmups
WS- 20# x11 RPE 10
12.5# x10 burnout

Seated anterior delt press DB
Warmups
WS- 35# x10 x9 x8 RPE 9-10

Standing lateral cable raise
Warmups
WS- 10#x12 x12 x12 RPE 7-10

Standing overhead cable tricep extension
Warmups
WS- 45# x10 x10 / 40# x10 RPE 9-10

Prone rear delt fly DB
Warmups
WS- 25# x20 RPE 10

Prone rear delt row cable
Warmups
WS- 70# x11 x10 x10 RPE 9-10

Standing bicep curl cable
Warmups
WS- 40# x11 x10 /35# x10 RPE 10
Drop set 25# x failure
Banded curls x failure

Holy smokes I was fried afterwards, sick shoulder pump and bicep.

Was definitely feeling the deads on Sunday just overall pretty sore and fatigued. Hunger was way up as usual after a day of deadlifts. Seemed to be recovered today, nice easy treadmill to get things going and a small sweat. Then go time!

Post workout shake
 
Wake up time 4:35 am
1 cup coffee
3/4 scoop souls for sale
1 pre workout shake 40g carbs/ 50 grams protein

Gym time 5:15 -6:30 am

15 minutes treadmill

Warmups stretching

BB glute bridge
Warmups
WS- 185# x12 RPE 8-10

Romanian BB deadlifts
Warmups
WS- 185# x6 x6 RPE 9-10

Leg press toes at very top and wider stance, 2 second pause in stretch
Warmups
WS-3 plates per side x12 x12 RPE 7-10

Seated leg curl machine
Warmups
WS- 130# x10 x8 + 4 partials RPE 10

Smith incline press (I don’t know the weight of bar so just plate weight)
Warmups
WS-140# x8 x8 x6 RPE 8-10
Super set
Seated calve raises
Warmups
WS- 135# x10 x10 2 seconds pause at top RPE 9-10

Narrow grip pullups
BWx8


pretty good session!

Post workout shake
 
Doing some nice work in here Brother. I imagine you know I am team 185-190 for you. This is definitely the best I have seen you look, arms are showing a lot of definition, upper waist area is also looking way better. Lots of progress. You have maintained in the same area for about a month with a nice diet break. I would definitely press on if you have the desire and discipline to do so. I know your goals are a mix of health, aesthetics and strength. Cutting down farther will be a big plus for health and aesthetics, making the largest physical improvements, then after you will truly be primed for a solid rebound. As @Hyde mentioned you want to lean up further than where you want to maintain so that you have some room to grow before hitting a bodyfat that requires you to shift gears and lose some fat again. In this instance cutting both hits the short game needs, and the long game goals at the same time.
 
MrKleen73 said:
Doing some nice work in here Brother. I imagine you know I am team 185-190 for you. This is definitely the best I have seen you look, arms are showing a lot of definition, upper waist area is also looking way better. Lots of progress. You have maintained in the same area for about a month with a nice diet break. I would definitely press on if you have the desire and discipline to do so. I know your goals are a mix of health, aesthetics and strength. Cutting down farther will be a big plus for health and aesthetics, making the largest physical improvements, then after you will truly be primed for a solid rebound. As @Hyde mentioned you want to lean up further than where you want to maintain so that you have some room to grow before hitting a bodyfat that requires you to shift gears and lose some fat again. In this instance cutting both hits the short game needs, and the long game goals at the same time.
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Always solid advice and the route I’m going to go!
 
Wake up time 4:30 am
1 cup coffee
3/4 scoop souls for sale
1 pre workout shake

Was a rough night last night. Wife had I don’t know the technical name but tubes removed, tied? Small surgery and went well. Plus the risk of ovarian cancer on her family’s side this helps with that risk and we are finished having little kiddos. So will be doing most things for the next few days, the little guy last night just was not interested in sleeping he would sleep for a hour then be up then repeat until 3am when he finally slept til 7 am 😂

So definitely not full energy this morning


Gym time 5:30 - 6:45
10 minutes light jog treadmill

Warmups stretching

Db flat bench
Warmups
WS- 65# x 8 x8 RPE 8-10

Seated cable lat row
Warmups
WS- 100# x10 x10 RPE 10

Incline db bench
Warmups
WS- 55# x10 x6 RPE 9-10

Lat pull down neutral grip
Warmups
WS- 145# x9 x8 RPE 8-10
Super set leaning DB shurg
35#x15 x15

Tricep pushdown ez bar
Warmups
WS- 60# x10 x10 RPE 10
Super set single arm overhead tricep extension
20# x12 x12

Hammer curl cable
Warmups
WS- 40# x15 x12
Super set db hammer curl
25# x12 15# x15

10 minutes light jogging treadmill

With being off work I might go at nap time and hit deadlifts and some more treadmill.

Pump was really good but was losing power by second set fast.

Really enjoyed the session and so nice not having to rush when done to get off to work 😂
 
Ah man, I empathize with the little kiddo being up every hour on the hour. I still remember (am scarred) by those days! We used to have a bosu ball that I'd have to sit on and bounce my daughter while rocking her, in order for her to fall asleep
 
Dustin07 said:
I hope your wife is feeling OK post surgery and has a fast and smooth recovery. She didn't get a full hysterectomy did she?
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No not a full. So far good just sore and tired. She is to just stay in bed help her to get up when she needs to and keep her fresh with water and ice pack.
 
akboom87 said:
No not a full. So far good just sore and tired. She is to just stay in bed help her to get up when she needs to and keep her fresh with water and ice pack.
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Good luck with that. worst part about my wife's surgeries was the fact that she has a pain tolerance of a rhino and would get stir crazy. Back in Nov she was home from work for 2 weeks for that final surgery and I ended up with a completely redecorated house over the course of those two weeks. It made me realize there could be a downside to retirement 😂 😂 That girl has so much energy she needs to go to work! haha
 
akboom87 said:
Wake up time 4:30 am
1 cup coffee
3/4 scoop souls for sale
1 pre workout shake

Was a rough night last night. Wife had I don’t know the technical name but tubes removed, tied? Small surgery and went well. Plus the risk of ovarian cancer on her family’s side this helps with that risk and we are finished having little kiddos. So will be doing most things for the next few days, the little guy last night just was not interested in sleeping he would sleep for a hour then be up then repeat until 3am when he finally slept til 7 am 😂

So definitely not full energy this morning


Gym time 5:30 - 6:45
10 minutes light jog treadmill

Warmups stretching

Db flat bench
Warmups
WS- 65# x 8 x8 RPE 8-10

Seated cable lat row
Warmups
WS- 100# x10 x10 RPE 10

Incline db bench
Warmups
WS- 55# x10 x6 RPE 9-10

Lat pull down neutral grip
Warmups
WS- 145# x9 x8 RPE 8-10
Super set leaning DB shurg
35#x15 x15

Tricep pushdown ez bar
Warmups
WS- 60# x10 x10 RPE 10
Super set single arm overhead tricep extension
20# x12 x12

Hammer curl cable
Warmups
WS- 40# x15 x12
Super set db hammer curl
25# x12 15# x15

10 minutes light jogging treadmill

With being off work I might go at nap time and hit deadlifts and some more treadmill.

Pump was really good but was losing power by second set fast.

Really enjoyed the session and so nice not having to rush when done to get off to work 😂
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Prayers to your wife bro
 
Dustin07 said:
Good luck with that. worst part about my wife's surgeries was the fact that she has a pain tolerance of a rhino and would get stir crazy. Back in Nov she was home from work for 2 weeks for that final surgery and I ended up with a completely redecorated house over the course of those two weeks. It made me realize there could be a downside to retirement 😂 😂 That girl has so much energy she needs to go to work! haha
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Yeah they seem to be horrible about just resting and recovering!
 
Glad to hear procedure went well and she’s recovering alright - keep being the dad they need you to be! You will never regret the energy you put into family.
 
Hyde said:
Glad to hear procedure went well and she’s recovering alright - keep being the dad they need you to be! You will never regret the energy you put into family.
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Not for one minute will I regret it, wish I could spend more time then I do now!
 
Wake up time 5 am
1 cup coffee
1/2 scoop souls for sale


Gym time 5:30am 7 am

15 minutes treadmill

Warmups stretching

Leg press
Warmups
WS- 4 plates per side x10 x8 RPE 9
2 plates per side x20 x20

Leg extension machine
Warmups
WS- 150# x12 x10 RPE 10

Smith hack squat style
Warmups
WS- plate per side x8 x8 RPE 7-8

Standing lateral db raise
Warmups
WS-20# x12 x12 x10 RPE 10

Hyperextension
BW x10
40# x8
80# x8 x8

Calf raise
Warmups
WS- 90# x12 x12 RPE 8

A kid that’s been in the gym a while asked me for a bench spot, asked if I could just work in between his sets. Haven’t been under a barbell for bench since Septemberish?

135# x10
155# x5
185# x3
200# x1
Press was easy on 200 but **** I was not locked into the bench just unstable, mostly out of practice. Young guy hit a PR 185# x6 he was pretty pumped!

15 minutes treadmill.
 
Afternoon gym session
Surprised that it was dead this afternoon.

15 minutes treadmill, 5 walk 10 jog.

Warmups stretching

Deadlifts
Warmups
WS- 275# x3 x3 x2 / 224# x5 x5

Smith machine behind the neck press
Warmups
WS- 135# x 6 x6 x5
(Assuming the bar is 20lbs)

Seated DB press
Warmups
WS- 50# x6 x6 x6

Random bicep stuff for a pump

15 minutes jog 5.5 mph

Just a quick afternoon mostly to just get out and sweat a little
 
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Always hear @Dustin07 talking about the elderberry so I had to pick up a bottle.

The tallow is made by a local farmer. I’ve starting using that on the blackstone for cooking beef. I believe it makes a huge taste difference on steak!

Want to try doing chicken with it next time as well.
 
akboom87 said:
View attachment 248146
Always hear @Dustin07 talking about the elderberry so I had to pick up a bottle.

The tallow is made by a local farmer. I’ve starting using that on the blackstone for cooking beef. I believe it makes a huge taste difference on steak!

Want to try doing chicken with it next time as well.
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Switched to tallow a while back, it’s the only way. Perfect sear every time and way more flavor
 
Wake up time 5 am

1 cup coffee
1/2 scoop souls for sale
1 pre workout shake

Gym time 5:30 - 6:45 am

15 minutes treadmill

Seated db front raise
Warmups
WS- 20# x12 RPE 10

Anterior seated delt press
Warmups
WS- 35# x10 x10 x10 RPE 8-10

Standing lateral single arm cable raise
Warmups
WS- 10# x15 x15 x15 RPE 10

Overheard cable tricep extension
Warmups
WS- 45# x10 x10 x8 RPE 10

Prone rear delt fly
Warmups
WS- 30# x15 RPE 10

Seated cable rear delt row
Warmups
WS- 60# x10 x10 x10 RPE 9-10

Free motion cable bicep curls
Warmups
WS- 40# x15 x15 x15 RPE 10

Seated lateral raise
12.5# x25 x20 x20 x10 x10 x10 RPE ☠️

Not going to lie really felt shitty this session and it’s my own fault. Last night I was just hankering for a cold beer so picked up a 6 pack and had 4. Just felt off this morning and sluggish. So lesson learned 😂

Off this whole week so pretty excited about just spending time with family!
 
akboom87 said:
View attachment 248146
Always hear @Dustin07 talking about the elderberry so I had to pick up a bottle.

The tallow is made by a local farmer. I’ve starting using that on the blackstone for cooking beef. I believe it makes a huge taste difference on steak!

Want to try doing chicken with it next time as well.
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I like the theme here!
I do feel like elderberry syrup carries more punch than the capsules. we tend to keep elderberry syrup in the fridge at home and I keep some capsules in my desk at work for emergency purposes, lol. Along with little stuff like some Vit C packages, liquid IV electrolytes etc. Oh and I have some vit d here too.
 
Dustin07 said:
I like the theme here!
I do feel like elderberry syrup carries more punch than the capsules. we tend to keep elderberry syrup in the fridge at home and I keep some capsules in my desk at work for emergency purposes, lol. Along with little stuff like some Vit C packages, liquid IV electrolytes etc. Oh and I have some vit d here too.
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Do you just dose it when feeling something coming on or take it regularly during winter?

I am a strong believer in zicam I have that everywhere.

Since September I have been mixing 100-150 grams of pineapple in my shake and 100 grams of blueberries in my other shake. So far has kept away any sniffles/colds.
 
Throwing this out there as I didn’t want to start a thread if there’s not much interest.

But curious anyone into shooting/guns/reloading etc? Thought about starting a thread in the general sub forum. Another one of my hobbies and I like to shoot and hunt. Sadly don’t do as much as I’d like to at the moment.
 
akboom87 said:
Do you just dose it when feeling something coming on or take it regularly during winter?
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na, I take it at first onset and don't stop until I feel great. But I'm on so many other various supplements and whatnot that I really have a lot helping me. I've been on that cardiovascular support XT for a while which is chalk full of goodies, liver support xt, tudca, we often take zink, mag, and melatonin at night, I'll have an occasional C drink at work to flavor up 24 more oz of water etc. I haven't truly been painfully sick in like 6 years. 2018 or 2019 ish. I have popped a dayquil once or twice in the past year but nothing that kept me home from work
akboom87 said:
Throwing this out there as I didn’t want to start a thread if there’s not much interest.

But curious anyone into shooting/guns/reloading etc? Thought about starting a thread in the general sub forum. Another one of my hobbies and I like to shoot and hunt. Sadly don’t do as much as I’d like to at the moment.
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there was a time.......... but something in life has taken away my spare time. I love my wife but I can't figure out how I had time to duck hunt, deer hunt, fish, and have a tournament softball team before her. OR MAYBE, the fact that I had those things is why I'm now remarried??? 😂

Dude I'm embarrased to admit I have not fired a single round through my new AR, or either of the 9mms I bought my wife and I.

but there was a time...

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four man limit in like an hour:

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puget sound snow geese down from Russia:

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monser largie from easter wa desert lakes

1734987315296.webp
 
Hope everyone had a great Christmas 🎄

Sure did here. Bad news yesterday I went outside to get something out of the truck. There was a light layer of snow and slipped on a patch of ice. Didn’t fall but I did something to my lower back.

Not sure if it’s muscle or not. Kinda think it is but I don’t know. I can walk and move just fine. Bending over or squat down not so much. If I brace up then all good but if not then yeah not good.

Went this morning and did some walking on treadmill then just did some core activation. Quite a bummer. Going to try to hit upper body tomorrow.
 
So after looking in a mirror and doing some research, I think the culprit of my problem is anterior pelvic tilt. I believe this is the real issue.
 
akboom87 said:
So after looking in a mirror and doing some research, I think the culprit of my problem is anterior pelvic tilt. I believe this is the real issue.
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I’m not saying you don’t have that, if you normally walk with your booty back and have tight hips (especially likely if you sit upright too much of the day).

But slipping on ice is definitely what caused your problem acutely; ATP is more of a problem when lifting.
 
Hyde said:
I’m not saying you don’t have that, if you normally walk with your booty back and have tight hips (especially likely if you sit upright too much of the day).

But slipping on ice is definitely what caused your problem acutely; ATP is more of a problem when lifting.
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Yes definitely the ice was the causing of the issue.

Just noticing today that I think I do have ATP from walking around and all. Focusing on posture and been doing some exercises for stretching hips and flexing glutes and core.

Just focusing on that today and back has seemed to have released and feeling incredibly better?

Maybe it’s just a coincidence but seems to be helping a lot today.
 
Feeling a lot better this morning

Wake up time 5:30 am
1 cup coffee
2 scoops ryse Godzilla
1 pre workout shake

Gym time 6:15 am - 7:30 am

10 minutes treadmill

Stretching warmups

DB flat bench
Warmuos
WS- 70# x8 x8 /55# x10 RPE 10

Seated cable lat row
Warmups
WS- 100# x10 x10 RPE 9-10

Smith incline bench (assuming bar weight is 20#)
Warmups
WS- 160# x6 x6 / 110# x10 RPE 9-10

Neutral grip lat pull down
Warmups
WS-145# x10 x8 RPE 10

Kneeling cable overhead tricep extension
Warmups
WS- 45# x14 x12 RPE 10

Cable rope hammer curls through legs
Warmups
WS-40# x14 x10 RPE 10

Hammer curl db
30# x12 x10 x8
Super set ez bar drag curls
40# x10 x6 x6

Biceps pump was painful 😂

10 minutes treadmill

Pretty good session, pump was great, back feeling really good. Still sore if moving the wrong way but a huge improvement.

Had a good time for Christmas my parents got to come up and that was a treat. Made prime rib and had quite the feast. Smoked low and slow to 125 degrees then I seared on the black stone and basted in herb butter and rested for 45 minutes.


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Sorry to hear about the back, hopefully just a minor ache and back to business. That meat looks delicious! Hope you had a great holiday!
 
Went in for a little afternoon jog 30 minutes treadmill.

Then broke out the slingshot.
A couple guys I see most mornings where there and benching so I asked them if they would do a lift off and spot.

Raw
135# x10
155# x5
185# x3
205# x3

Slingshot
225# x6 felt easy so decided to see what I could do with a spot and liftoff
245# x5 x5 PR ( touch and go )
225#5

Seemed to have added strength with a spotter. Felt pretty awesome!
 
Man I knew I’d be sore today but holy smokes shoulders/chest triceps are feeling it today.

Went in this morning to get some blood moving.

7 am to 8 am

15 minutes treadmill walk

Jump rope for 60 seconds goblet squats with 30# kettle ball x20 repeat 5 times

Leg press
Warmups
WS 4 plates per side x10 x10

Leg extension
Warmups
WS- 150# x10 x10

Standing lateral raise
10# x12 x12 x12
15# x10 x10

Hammer curls
15# just went for a solid pump a few sets

BB shurgs
185# x10
225# x10 x10

Calf machine
130# x12 x12 x12

Got the next round of family coming today so will be cleaning up house and entertaining. Last go around for the year.
 
Overall for this year I’d say was a great year have made progression and solid improvement. While this is the best I’ve felt and looked, maybe ever? My plan/goal will be to push myself and get down to 185 pounds.

With winter time setting in and all field work over it’s a hard time to keep my steps up. So I will be implementing treadmill work from the get go.

Contemplated doing 3 day a week p/p/l and treadmill 5/6 days

Monday- pull + cardio
Tuesday- cardio
Wednesday- push + cardio
Thursday- cardio
Friday- legs + cardio
Saturday- arms + cardio

Or continue this Albert Nunez upper lower 4 day split with cardio like up above.
 
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