Weights up, scales down…

I know you guys are colder than us but we are in a cold snap too. we are staying pretty much below freezing as far out as the forecast goes. No rain in the forecast so thats nice, I just hope the snow doest finally decide to drop at the end of the month when i'm out of town.


Amen
Well we are in the yo-yo effect. Cold -9 a day ago but today 40 and tomorrow nice then weekend plunge back to a high of 0 and low -12 🤮
 
I was golfing last Saturday it was 40 and I think heated up to 44 but it was sunny and there was zero wind so it felt balmy, about half way through I took of my sweat shirt and was finishing up in just a short sleeve lol.
 
I was golfing last Saturday it was 40 and I think heated up to 44 but it was sunny and there was zero wind so it felt balmy, about half way through I took of my sweat shirt and was finishing up in just a short sleeve lol.
That’s how I was today with it in the 40’s. My skin is so dry this winter though worse then ever. Not slacking on fish oil supplementation either.
 
Wake up time 4:35 am

2 scoops ryse Godzilla
1 cup coffee
1 pre workout shake

Warmups stretching

Leg press quad emphasis
Warmups
WS- 4pps +50 x8 x8 RPE 10

Squat
135# x8 x8 x8

Deadlift
Warmuos
WS- 225# x5 x5 x5

Leg extension
Warmups
WS- 160# x10 x10 RPE 10

Smith hack swuat
Warmups
WS- 1 pps x10 x10 RPE 6

Seated lateral raise with pause
Warmups
WS- 15# x20 x15 x15
Superset db upright rows
30# x15 x15

Incline treadmill, 2% incline, 3.5-6.6 mph, 30 minutes, 141 bpm average for duration.

Post workout shake.

Feeling the deficit and treadmill, little surprised still holding 208lbs. But I’m expecting a drop here soon.

Also been getting in my head this week, feeling weak and like I’m going backwards. I know this is not the case but it’s been a battle lately 😂
 
Stay the course!

Where I live is notoriously windy year round. In the frozen months, you have to use lip balm and a light cream on the face. Using a moisturizing conditioner on the beard seems to help keep the skin underneath from scaling too badly. Goldbond Ultimate to keep the knuckles from bleeding.
 
A little bit of an all over the place gym day.

Shoulders

Arms

Deadlifts
Warmups
WS- 275# x5 x5 x5 x5/ 295# x3 x3 x3 x3

Bench
Warmups
WS- 225# x3 x3 x3 / 235# x2 x2

Treadmill 0% incline, 6.0 mph - 8.0mph, 20 minutes, 153 bpm average for duration

Really fun session and I literally had the place to mysel, a few on cardio machines but place was dead.
 
A little bit of an all over the place gym day.

Shoulders

Arms

Deadlifts
Warmups
WS- 275# x5 x5 x5 x5/ 295# x3 x3 x3 x3

Bench
Warmups
WS- 225# x3 x3 x3 / 235# x2 x2

Treadmill 0% incline, 6.0 mph - 8.0mph, 20 minutes, 153 bpm average for duration

Really fun session and I literally had the place to mysel, a few on cardio machines but place was dead.
Gotta pump, did some push-pull, went for a run - you covered all the bases bro 😎
 
That’s how I was today with it in the 40’s. My skin is so dry this winter though worse then ever. Not slacking on fish oil supplementation either.

It’s been bad I’ve been using petroleum jelly in my beard and lips, has helped immensely but just brutal I’ve never had it so bad before.

Our temp has dropped into the 20s, very dry and a light breeze. I'm super happy for the lack of rain it makes the cold days beautiful and easier to enjoy. a dry 20f is a hell of a lot more comfortable than a wet 47f

but I woke up with chapped lips thinking about you 😅 😅 I was like wtf, what a girly issue. what am I, a 6yr old boy licking his lips in the wind on his bike?? had to borrow chaptstick from my wife this morning.

hands were so dry last night they felt like they were on fire so I had to go head and use lotion, which I hate lol.
 
Glorious day -12 below this morning 🥶

Glad I plugged my truck in last night

Gym time 8:30 am
1 cop ryse Godzilla
1/2 scoop souls for sale
1 cup of coffee

Warm ups stretching

Seated front raise
Warmups
WS- 25# x15 x14

Seated anterior delt DB press
Warmups
WS-40# x12 x12 x10 RPE 9-10
Super set db shrugs
40#x20 x20 x20 squeeze and hold top

Cable lateral raise
Warmups
WS-15# x12 x12 x12 about to scratch this move because the lack of maintenance on the machine, damn weight sticks half way through movement

super set machine side lateral machine
50# x15 x15 x15

Standing cable over head tricep extension
Warmups
WS-55# x15 x14 x12 RPE 10

Prone rear delt fly
Warmups
WS-30# x18 x15

Smith upright row
Warmups
WS- 25# pps x12 x12 x10 RPE 10

Hammer curl
WS- 30# x15 x15 x15
Super set drag curl
50# x12 x10 x10

20 minutes incline treadmill, 8% incline, 3.5 -5.6 mph, 148 bpm average for duration.

Great session looked fantastic in the gym mirror with the pump!


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Welll -15 this morning.

I plugged my truck in last night it has a block and oil pan heater. I do not have a battery warmer. This morning just not quite enough to juice to fire. I had a feeling it was getting close it’s an old battery.

So I’ll have to get that changed, no gym this morning. I don’t want to take the diesel out of tbe garage and make all that noise and wake up the whole house hold. So coffee on the couch it is!
 
Feeling the deficit and treadmill, little surprised still holding 208lbs. But I’m expecting a drop here soon.

Also been getting in my head this week, feeling weak and like I’m going backwards. I know this is not the case but it’s been a battle lately

Looks like you're managing through it, so it may have just been a blip that day. But wondering if a refeed or similar might assist here? Unsure what Kleen's got in store for you.

Welll -15 this morning.

I plugged my truck in last night it has a block and oil pan heater. I do not have a battery warmer. This morning just not quite enough to juice to fire. I had a feeling it was getting close it’s an old battery.

So I’ll have to get that changed, no gym this morning. I don’t want to take the diesel out of tbe garage and make all that noise and wake up the whole house hold. So coffee on the couch it is!

Ugh. It's been cold here, got about 6" of snow the other day - but at least we're above 0! I may turn on the heat in my garage too though this morning...
 
Looks like you're managing through it, so it may have just been a blip that day. But wondering if a refeed or similar might assist here? Unsure what Kleen's got in store for you.



Ugh. It's been cold here, got about 6" of snow the other day - but at least we're above 0! I may turn on the heat in my garage too though this morning...
I did increase carbs on Sunday. Unfortunately have not been working with Kleen, finished up first part of November and then we were in the process of moving and holidays etc. I would like to start back again but budget just doesn’t have that at the moment.
 
So I’ll have to get that changed, no gym this morning. I don’t want to take the diesel out of tbe garage and make all that noise and wake up the whole house hold. So coffee on the couch it is!
what is your main source of heat for the house?


Ugh. It's been cold here, got about 6" of snow the other day - but at least we're above 0! I may turn on the heat in my garage too though this morning...

I'm jealous, we are pretty cold hanging around 28f-32f until late afternoon when it starts to move towards 40f but we have no moisture in the forecast until my wife and I head to Costa Rica. I'm praying the snow doesn't dump while we're gone. some measureable snow would be fun!


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what is your main source of heat for the house?




I'm jealous, we are pretty cold hanging around 28f-32f until late afternoon when it starts to move towards 40f but we have no moisture in the forecast until my wife and I head to Costa Rica. I'm praying the snow doesn't dump while we're gone. some measureable snow would be fun!


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It’s like 40 degrees warmer where you’re at; I’m not exaggerating when I say I do not wear a jacket for that right now in winter if I’m just going to/from the car.

It was -19* windchill this morning going to the gym, and the absolute high today is expected to be 2*.
 
It’s like 40 degrees warmer where you’re at; I’m not exaggerating when I say I do not wear a jacket for that right now in winter if I’m just going to/from the car.

It was -19* windchill this morning going to the gym, and the absolute high today is expected to be 2*.

I think the last times I saw negative temps were with windchill in Tacoma when I first moved there back in like 2016, and then when I was snowgoose hunting in Missouri, we reached -8 or -16 I can't remember. but man my skin is not built for that. gets so dry it feels like it's on absolute fire.

I agree with you though, last saturday when we went out to golf i was wearing 3 layers when we started (about 28f) by the time we got to the end of the round I was down to my short sleeve shirt basking in the warm 42f sunshine LOL as long as it's not raining i'm a pretty happy camper
 
what is your main source of heat for the house?




I'm jealous, we are pretty cold hanging around 28f-32f until late afternoon when it starts to move towards 40f but we have no moisture in the forecast until my wife and I head to Costa Rica. I'm praying the snow doesn't dump while we're gone. some measureable snow would be fun!


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Natural gas is the main heat source for the house. It’s super cheap. The garage is not heated, there is room for both pickups but with the freezer and all the shelving it makes it a tight squeeze so I just park in the driveway.
 
Meh, sums up the morning. Bright side new battery installed so the truck starts.

Really drained this morning, normal wake up time gym at 5 am.

Lower back killing me woke up half on my back half on side. Stretching and core work.
15 minute walk.
 
Just slept in today, fatigue definitely caught up. Already feel more refreshed this morning.
I hope you get to feeling better quickly. Looking awesome in your new progress pics.
 
I hope you get to feeling better quickly. Looking awesome in your new progress pics.
Thanks man!

I’m my own worst enemy 99% of the time, with it being cold and not being able to get out much I’ve been hitting the gym a lot more. Just pushing faster then recovery and it caught up, i believe.
 
Thanks man!

I’m my own worst enemy 99% of the time, with it being cold and not being able to get out much I’ve been hitting the gym a lot more. Just pushing faster then recovery and it caught up, i believe.
I honestly don't think that ever harmed me when my goal was simply weight loss/aesthetics, 6 pack etc. I don't believe "over training" led to excessive cortisol that kept me fat or anything. I got fucking shredded and stayed that way for years by over training. But what it did do, was opened me up to a lot more injuries and stunted my strength gains horribly. the mindset I developed was I can be lean or I can be strong. (I'm not saying one thing is right and one is wrong, just personal observation from my experiences and approaches over the years). I've definitely built far more muscle mass with 1/2 the training sessions, but I also routinely keep 10+lbs of extra bodyfat on me I think as well.
 
I honestly don't think that ever harmed me when my goal was simply weight loss/aesthetics, 6 pack etc. I don't believe "over training" led to excessive cortisol that kept me fat or anything. I got fucking shredded and stayed that way for years by over training. But what it did do, was opened me up to a lot more injuries and stunted my strength gains horribly. the mindset I developed was I can be lean or I can be strong. (I'm not saying one thing is right and one is wrong, just personal observation from my experiences and approaches over the years). I've definitely built far more muscle mass with 1/2 the training sessions, but I also routinely keep 10+lbs of extra bodyfat on me I think as well.
I agree I don’t think it would harm me as the focus is on a deficit not a strength or performance focus. I will have no excuses tomorrow morning 😂
 
If you are feeling fatigued I’d maybe just dial the intensity back on the cardio or swap in other forms every so often.

I’ll be the last to tell you not to run, but you went from not running to basically running every day you train with the intensity creeping up. The overall HR average isn’t necessarily too high, but considering the span of speeds you list I’d be interested to see what zones, for what lengths, and where it is peaking. Such a new stimulus and at too high intensity may just be too much right now while also in a deficit.
 
If you are feeling fatigued I’d maybe just dial the intensity back on the cardio or swap in other forms every so often.

I’ll be the last to tell you not to run, but you went from not running to basically running every day you train with the intensity creeping up. The overall HR average isn’t necessarily too high, but considering the span of speeds you list I’d be interested to see what zones, for what lengths, and where it is peaking. Such a new stimulus and at too high intensity may just be too much right now while also in a deficit.
Or if he is enjoying pursuing the running and increasing intensity keep doing it, just do it a little less often.
 
just do a line of cocaine, slam some old school Jack3d and set a 5k PR time. that's what Trump would do, IMO.
I wonder which would have the bigger kick in that scenario!!!! Between 1 line of coke or 1 serving of old school Jack3d, I am not too sure the jack3d wouldn't win. it would definitely last longer.
 
Or if he is enjoying pursuing the running and increasing intensity keep doing it, just do it a little less often.
Ya I literally said dial it back or switch up forms (making it less frequent).

It really just depends on goals so free to do whatever if one doesn’t care.
 
Ya I literally said dial it back or switch up forms (making it less frequent).

It really just depends on goals so free to do whatever if one doesn’t care.
@Resolve10 Yeah, I see that now. I started to respond and got called away from my desk. So when I got back the only text showing was the bottom paragraph. While I was responding I went to look back at the quote to make sure you hadn't already said that, but totally missed the sentence above the paragraph when I checked. LOL Even when trying not to step in it sometimes we still do. :)
 
If you are feeling fatigued I’d maybe just dial the intensity back on the cardio or swap in other forms every so often.

I’ll be the last to tell you not to run, but you went from not running to basically running every day you train with the intensity creeping up. The overall HR average isn’t necessarily too high, but considering the span of speeds you list I’d be interested to see what zones, for what lengths, and where it is peaking. Such a new stimulus and at too high intensity may just be too much right now while also in a deficit.
Not sure if you can tell from the watch data but here is what I got
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Yeah getting up to 165 is pushing pretty hard, you could definitely be cutting into some recovery there. You may want to manage that based on your goals. I know you mentioned running an 8 minute mile a while back, is that the main goal right now besides weight loss?
 
Yeah getting up to 165 is pushing pretty hard, you could definitely be cutting into some recovery there. You may want to manage that based on your goals. I know you mentioned running an 8 minute mile a while back, is that the main goal right now besides weight loss?
No I was just curious if I could do it, I did a while back complete it. But nothing running related is a goal/top priority 😂
 
No I was just curious if I could do it, I did a while back complete it. But nothing running related is a goal/top priority 😂
Yeah then I would either lower frequency, length or intensity of the cardio. You have a solid deficit from diet so burning 100 less calories in 4-5 cardio sessions is not going to make a big dent in the deficit at 400-500 smaller deficit but might be enough to increase recovery from your resistance training.
 
Forgot to put up this morning

Wake up time 4:40 am
1 cup of coffee
1 scoop of ryse Godzilla

Gym time 5:15 am -6:30 am

Warmups stretching

Db bench-not flat the one notch above-20degrees maybe?
Warmups
WS- 60# x10 x10

Seated lat row
Warmups
WS- 120# x10 x10

Incline bench
Warmups
WS-175# x6 x6

Lat pull down narrow grip
Warmups
WS-145# x10 x8

Cable tricep extension
50# x10 x10

Hammer cable curls
50# x10 x10

Incline treadmill, 5% incline, 3.8 mph, 130ish average bpm, 20 minutes.
 
Appreciate the graphs.

A little hard to see exactly what the HRs are without any labeling on the axis or duration, but idk if that matters if just looking at this broadly.

There’s so many different ways or reasons to set up cardio (or intervals) in various ways and I think a lot of bodybuilding style information misses the mark on it. There’s a ton of ways to adjust it, but I’d rather not insert too much else info that probably isn’t necessary. The big picture is intervals are challenging (especially running intervals, doubly so when getting into running) so doing them too frequently is likely more detrimental than helpful at this point.

Good luck with the rest of the weight loss journey though!
 
Appreciate the graphs.

A little hard to see exactly what the HRs are without any labeling on the axis or duration, but idk if that matters if just looking at this broadly.

There’s so many different ways or reasons to set up cardio (or intervals) in various ways and I think a lot of bodybuilding style information misses the mark on it. There’s a ton of ways to adjust it, but I’d rather not insert too much else info that probably isn’t necessary. The big picture is intervals are challenging (especially running intervals, doubly so when getting into running) so doing them too frequently is likely more detrimental than helpful at this point.

Good luck with the rest of the weight loss journey though!
Yeah it’s hard to tell by them, the newer watch actually shows graphs with what zones you are in and for how long, a little more clear picture.

Always appreciate your insight!
 
2 scoops ryse Godzilla
1 cup of coffee
1 pre workout shake

Gym time 10am- 11 am

Warm ups stretching

Hyper extension
Warmups
WS-60# x8 x8 / 80# x10 x10 x8

Leg press
Warmups
WS-5 PPS x8 x8 pause in the bottom position

leg extension
Warmups
WS-170# x10 x8

Smith squat feet out forward for stretch
Warmups
WS-1 pps x10 x10

Hanging leg raises

Standing lateral db raise
Warmups
WS-20# x15 x15 x15

Ab machine
Warmups
WS-140# x15 x15

Lat pull down wide grip pulling to collar bone
Warmups
WS- 135# x18 x18 x12 x10

Back extension machine
Warmups
WS-130# x12 x12 x12

Pull ups wide grip
X5 x3 x3 x3
Deadhangs 40 seconds x2

Hammer curls
Start with 40# hit failure drop 10# work down to 10# db = pump

Really good session just had fun. The weekends wife goes to the gym first thing in the morning then I go just whenever. Weekdays I do the early morning she goes after I get home from work.

So far she has lost 40# in her journey she has been knocking it out of the park.
 
Wake up time 4:30 am
1/2 serving big bang
1 pre workout shake
1 cup of coffee

Gym time 5:10 am -6:30 am

Warmups stretching

Seated front raises DB
Warmups
WS-25#x12 x8

Seated anterior delt press
Warmups
WS-40# x10 x10 x10 RPE 9

Cable side lateral riase
Warmups
WS-10# x12 x12 x12 RPE 8-9

Over head cable tricep extension
Warmuos
WS-50# x12 x12 x10 RPE 8-9

Seated cable face pull(rear delt focus)
Warmups
WS-20# x12 x12 x12 RPE 9-10

Delt machine
40# x15 x15 x15

Smith upright row
Warmups
WS-25# pps x15 x12 x10

Cable curls
40# x15 x15 x12 RPE 10

Treadmill incline 3% 5.3 mph 20 minutes
 
Ooooo you’re on that big bang too huh? I don’t always take pre but when I do a half serving of that is PLENTY! Doesn’t crush my appetite like so many other exotics do.
 
Ooooo you’re on that big bang too huh? I don’t always take pre but when I do a half serving of that is PLENTY! Doesn’t crush my appetite like so many other exotics do.
I got a sample of it to try out was to scared to do a full serving 😂

It’s definitely in a whole different category from what I’ve used so far. Really smooth though for me had no issues and lots of energy!
 
I got a sample of it to try out was to scared to do a full serving

It’s definitely in a whole different category from what I’ve used so far. Really smooth though for me had no issues and lots of energy!
Spill the beans, what formula is this you speak of?!
 
Spill the beans, what formula is this you speak of?!
Well lol from what I gather the label really doesn’t show all and it’s labeled a prop blend. But supposedly the closest you can get to the original Jacked OG formula. Don’t know I never had the original.
 
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