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Weights up, scales down…

akboom87 said:
Has been a hectic last year with the move and slammed with work all summer. Also adding to it me and my wife will be expecting are new little addition here in a month or so give it take!

Gym was pretty hit or miss for most of the summer then starting in December have been a lot more consistent. Going to pick this back up and get back in the groove.
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Congratulations enjoy ever moment!
 
Hyde said:
Congratulations on the coming addition! If you thought you were busy before, strap in - it’s about to get exciting

It’s a ton of work, but you’ll love the ride!
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Thanks Hyde! Yeah I’m sure that I have no clue what I’m about to be in for. Been a good few years for the grandparents, my sister and her husband had there girl 6 months ago, the wife’s sister had her girl a year ago!
 
Since it’s been a blizzard here for the last 2 days and been working from home went to the gym a little early. Only had one meal today chicken breast with guacamole and a little nacho cheese sauce around 10 ish so energy was not super great.

warm ups stretching and a few laps around the track

incline dumbbell bench- 40x8/65x8/65x8/65x8
Flat barbell bench- 135x8/185x8/185x5/205x2
Barbell shurgs- 135x10/185x10
Machine flys- 50x20/80x10/110x8
Barbell overhead press- 80x8/95x8/135x2
Cable pushdown-30x10/70x8/70x8
Did some calves then 1 mike treadmill 3 incline and 3.5 mph
 
Hyde said:
Congratulations on the coming addition! If you thought you were busy before, strap in - it’s about to get exciting

It’s a ton of work, but you’ll love the ride!
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It's only a ton of work if your a good parent. My kids were super easy, they basically raised themselves
 
Fuggin cold today was -15 when I headed to work this morning. Had same chicken nacho cheese guacamole pico around 9ish and then small serving of spaghetti at 12. Was planning to have the other half at 3 for pre workout meal but didn’t happen. 2 air fryer chicken with greens wraps for dinner and canned peas.

warm ups stretching few laps around the track.
deadlift- 135x8/225x5/275x5/315x1x1x1/275x5
Bent over rows-135x8x8x8
Lat pull down- 110x8x8x8
Barbell shurgs-185x8x8x8
Upright row-80x8x8x8
Pull-ups- 5/3/1
Ez bar preacher curl-60x8x8x8
Hammer curl-40x8x8x8
Neck work with 25lb plate
Forearm work just going for all our burn outs.

was spent headed home for dinner. Will be in the gym at am, might hit bench for a few sets then 1hr steady treadmill.
Have a Good Friday evening fellas
 
I thought I was the only guy that did neck training 🤪
 
akboom87 said:
Nope! Long time ago when I played hockey we use to train are necks all the time. Now it feels thin and weak so I have been working on that!
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Good for you, a strong neck sticks out in a crowd !
 
Went out this morning I hate the Saturdays at my gym is an overloaded crowd. There was a bench open so I grabbed some bands and did some stretches and band work while occupying the bench then ran a few sets. Just 135 and went 5/8/10/15/20. From there made my way to the elliptical 45 minutes with the uphill mode on like 10 maybe, 4 miles. Was a sweat fest, had a small 2 scoops of cottage cheese and baby tomatoes. Then had a chicken wrap with greens squirt of ranch and low carb tortilla.

going to clean house then change oil in the truck then evening the townhome complex we live in has a tiny little gym so I think I’ll go bang out another 30-45 minutes of treadmill.

have a Good Saturday fellas 🤘🏻

also am ran out of fish oil I been using the Kirkland fish oil the big container, see they have the superior krill oil mega red maybe? Wondering if there is any difference?
 
Putting The Work In- Way To Go !
 
Wife and I did a little grocery shopping early before church crowds hit. Picked up some nice pork chops to cook on the blackstone tonight. Putting final things together in the nursery room. Went and knocked out 45 minutes on the elliptical.
Have a good Sunday fellas 🤘🏻
 
Got stuck in conference calls and meetings most of the day and messed up my pre meal I had anticipated. Did get a breakfast in and a small lunch but definitely didn’t feel fueled during tonight’s session.

warm ups stretching laps around the track.
back extension- don’t remember the weight just did 3 sets of 10
Squats-135x10/185x8/225x5/225x5/275x1/225x3

leg press-270x8/360x8/360x8

Leg extension-110x8x8x8

calf raise- 45x12/90x10/90x10

Skull crushers-80x8x8x8

hammer curls-35x8x8x8

tricep pushdown-70x8x8x8

15 minutes elliptical
 
20 minutes of elliptical this morning. Now for 2 days of erosion & sediment control design classes yayyy. 🤘🏻
 
akboom87 said:
20 minutes of elliptical this morning. Now for 2 days of erosion & sediment control design classes yayyy. 🤘🏻
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our house sits on a steep bank that drops like 60ft+. erosion and sediment control is an area of study that really need more experts in my opinion. it's nearly impossible to find someone who can truly tell me what we need to do to build a retaining wall to protect the real estate so we basically just hope for the best lol
 
Dustin07 said:
our house sits on a steep bank that drops like 60ft+. erosion and sediment control is an area of study that really need more experts in my opinion. it's nearly impossible to find someone who can truly tell me what we need to do to build a retaining wall to protect the real estate so we basically just hope for the best lol
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I’m definitely no expert. Being on construction sites over various states and different terrains it’s sad how much people don’t care. Mostly it’s a money deal buy the permits, don’t follow the permits it’s fines etc. still the lack of follow through and good SWPPP plan is rarely seen.
Don’t know the conditions entirely you are encountering, retaining walls can be tricky. One cool thing I’ve seen lately being used more is reinforced turf matting. You can get it to look like grass and if installed properly will hold up well and let vegetation grow up through.
 
akboom87 said:
Mostly it’s a money deal buy the permits, don’t follow the permits it’s fines etc. still the lack of follow through and good SWPPP plan is rarely seen.
Don’t know the conditions entirely you are encountering, retaining walls can be tricky. One cool thing I’ve seen lately being used more is reinforced turf matting. You can get it to look like grass and if installed properly will hold up well and let vegetation grow up through.
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yes that' matches a lot of what I've learned. we have been using "recommended" foilage to prevent further erosion and our neighbors (my wifes aunt and uncle) went as far as to buy 50 more young rhododendrons to plant on the bank since they're considered a good root to weight ratio (where as some of our very large trees are putting a ton of strain on the bank as they reach 60-100+ ft tall despite having a good root). I may need to get goats though as well because we have a ton of blackberries and I've learned from studies I read from UW and WSU that blackberries are really really bad for erosion because of their shallow root systems and the way they tend to kill off better plants that help fight erosion.

In our scenario my dream setup would likely be a staggered / tiered retaining wall to help push the weight back over the course of wider wall (if that makes sense) but lets be realistic. that wall would likely cost as much as the whole damn house lol.
 
Seemed like the longest day ever. 45 minutes of elliptical. Left my keys in the little fitness room in the office building, had to stand in the parking lot and wait for someone to pull up that I could ask if they would open the door. Good times.
 
akboom87 said:
Seemed like the longest day ever. 45 minutes of elliptical. Left my keys in the little fitness room in the office building, had to stand in the parking lot and wait for someone to pull up that I could ask if they would open the door. Good times.
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That's a real drag
 
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Picture from this month. Sadly not much different than a year ago. To no fault but my own I did not get enough work in and, diet was home cooked meals but no tracking so still pretty much where I was at a year ago. Strength wise my numbers are better definitely stronger.
 
Looking Big !!
 
Thanks Rocket!

had something acting up in my neck, like a pulled muscle was worse yesterday but still sore today. Also for whatever reason mid way through benching my left elbow like on the inside, tendon maybe? I don’t know but it started hurting and started to mess with un racking and losing strength.

stretching few laps around the track.
Chest press machine to just get things moving
Chest fly machine light weight to get things moving

bench-45x10/95x8/135x8/185x5(elbow pain started) 185x3
Incline dumbbell bench-35x8x8x8
dumbbell fly-30lbsx8x8x8
Hammer curl-30x8x8x8
Barbell shurgs-135x8x8x8 then 25lb plates shurgs till failure
Rope tricep-40x12x8x8
Skipped over head press arm just not feeling it.

left arm elbow whatever acting up was just not getting the strength in the arm, muscle in neck/shoulder not really hampering. Last 2 days have not got my steps in like I would like to have with being stuck in training all day. That’s over and got my certs so back to more normal tomorrow. 🤘🏻
 
Muscle in neck still bugging me depending on how it feels I might not hit the gym tomorrow for weights I might push that until Saturday. 45 minutes of elliptical this evening makes it fly by listening to RP strength podcasts.
 
Making Cardio "Fly By" has never been a task I mastered !!
 
akboom87 said:
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Picture from this month. Sadly not much different than a year ago. To no fault but my own I did not get enough work in and, diet was home cooked meals but no tracking so still pretty much where I was at a year ago. Strength wise my numbers are better definitely stronger.
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Reset your focus and move forward. No sense looking back! Let's go!
 
Yesterday was a recovery day. Woke up with a throbbing headache that lasted all day. Ibuprofen knocked it down some. So rested hydrated ate solid meals. Today much better took the dogs out on a 1.5 mile walk beforr the snow hit. 30 minutes elliptical 30 minutes dumbbells and bench just doing random things. Then meal prepping for the week, mostly watching and washing dishes as the wife does most of it bless her heart.
Have a great Sunday 🤘🏻🤘🏻
 
akboom87 said:
Yesterday was a recovery day. Woke up with a throbbing headache that lasted all day. Ibuprofen knocked it down some. So rested hydrated ate solid meals. Today much better took the dogs out on a 1.5 mile walk beforr the snow hit. 30 minutes elliptical 30 minutes dumbbells and bench just doing random things. Then meal prepping for the week, mostly watching and washing dishes as the wife does most of it bless her heart.
Have a great Sunday 🤘🏻🤘🏻
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Sounds like you are lucky like I am and have a great supportive wife. It make life so much better!
 
Rocket3015 said:
Sounds like you are lucky like I am and have a great supportive wife. It make life so much better!
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It definitely does for sure!!!

Laps around the gym stretching bands kettle ball swings.

bench-75x5/95x5/110x5/135x5/155x5/185x5

squat-85x5/110x5/135x5/155x5/185x5/225x5/275x1

barbell row-135x5/135x5/135x5/165x5/165x5

Hyperextension- bw x8 x8 x8

Tricep push down- 70 x8 x8 x8

lat pull-down- 100lbs x10 x10 x10

30 minutes elliptical all out sweatfest

feeling good 🤘🏻🤘🏻
 
Another 30 minutes of elliptical before work. It’s crazy how bad my cardio was before and my endurance was crap. Still way sub par but amazing how much better it is in a short period of staying consistent with steps and cardio.

have a great day 🤘🏻🤘🏻
 
Consistence is the key ! Keep it up
 
Pulled muscle in my neck or whatever it was has finally went away today. I am going to be adding some SNS joint supplements as I have been having a little more discomfort in shoulder’s and elbows.

laps around the gym stretching hit a few machines to get things moving.
Squat- 85x5/110x5/135x5/135x5
Incline bench- 60x8/75x5/85x5/100x5
Deadlift-135x5/155x5/185x5/225x5
Hyperextension-bwx8x8x8
30 minutes elliptical
Calf raise- 45x12/90x10/90x8/90x8
Barbell shurgs- 185x10x8x8
Hammer curl-35x8x8x8
Ez bar strict curl-50x8x8x10

felt pretty good today pumped out the cardio in the morning and this evening. 🤘🏻🤘🏻
 
Looks like you hit all the muscles in that workout!
 
Didn’t make it out of bed in time this morning for cardio. But I did 1 hr elliptical this evening few neck exercises some shrugs called it a day. Supposed to be another snow storm tomorrow so might be working from home and that means gym time early! Come on snow 🤘🏻🤘🏻🤘🏻
 
akboom87 said:
Didn’t make it out of bed in time this morning for cardio. But I did 1 hr elliptical this evening few neck exercises some shrugs called it a day. Supposed to be another snow storm tomorrow so might be working from home and that means gym time early! Come on snow 🤘🏻🤘🏻🤘🏻
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It working from home, not workout from home 🤣:ROFLMAO:
 
Got to the gym early today, all to myself. Did some laps did a couple carrying 45s stretching neck work with bands.
Bench-95x5/105x5/125x5/135x5/155x5
Squat-115x5/135x5/155x5/185x5/225x5
Barbell row-85x5/95x5/115x5/125x5/135x5
Calf raise-45x15/90x12x10x8
Shurgs-225x8x8x8
Front raise/side raise-15x10/20x8x8

30 minutes elliptical
Been listening to Dave Tates table talk while on elliptical, the episode with Huck fin is like 2.5 or 3 hrs long and is probably one of the best podcasts I have heard freaking hilarious.
🤘🏻🤘🏻🤘🏻
 
akboom87 said:
Been listening to Dave Tates table talk while on elliptical, the episode with Huck fin is like 2.5 or 3 hrs long and is probably one of the best podcasts I have heard freaking hilarious.
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what's the date on that one? I'll have to look for it. I've been listening too and went back to the beginning with JD, Wendler etc. they've been pretty good, just super long.
 
Dustin07 said:
what's the date on that one? I'll have to look for it. I've been listening too and went back to the beginning with JD, Wendler etc. they've been pretty good, just super long.
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Yeah this one was 3hr and 50 minutes I had to go back and look it took me 4 days to get through 😂 it was December 6th 2022
Episode 42.#153
 
akboom87 said:
Yeah this one was 3hr and 50 minutes I had to go back and look it took me 4 days to get through 😂 it was December 6th 2022
Episode 42.#153
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thanks boss! I'll give it a look.
yeah my commute ranges from 45min to 90min so even some of the really long podcasts can take me a few days. a lot of times I'll hit the road, turn up the music and forget about my podcast for the first 20 minutes lol.
 
Hyde said:
That was a very good episode!
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I have been a fan of Huck for a while so it was cool to hear his whole story and the funny stories.
Also I really enjoy episode #129 with Dr. Mike Israetel also a super interesting story and tons of info in it. This is my second time replaying that episode.
 
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