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Weights up, scales down…

I've enjoyed Layne Nortons (although i get bored with the intro and PR talk), Joe Rogan has some very good ones and some very good ones. Dave Tates are good, Stronger by Science has been a bit harder for me to get into but I probably just haven't found one that grabs me yet. Huberman Labs has probably been my favorite.

But if I could take Huberman's topics with a dab of Stronger by Science worked in and all of it with the 700 F bombs that Dave Tate will deliver I'd be happy as a clam.
 
akboom87 said:
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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Yeah Dr. Mike cracks me up! That was a great one too. My wife bought a “Partial Reps Don’t Count - The More You Know ” tshirt at the Arnold from him
 
Hyde said:
Yeah Dr. Mike cracks me up! That was a great one too. My wife bought a “Partial Reps Don’t Count - The More You Know ” tshirt at the Arnold from him
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That’s awesome! I think Fin said he was going to have a booth at the Arnold as well a lot of his shirts crack me up as well.

laps around the track, band work, stretching, 3 rounds of light dumbbell hammer curls (stole from Hyde or dustyn out of another log) trying to help alleviate inner elbow pain.
Squat-115x5/135x5/155x5/155x5
Incline bench-65x5/75x5/85x5/95x5/135x3/135x3
Deadlift-175x5/195x5/225x5/245x5
Calf raise-90x10x10x8
Tricep push down-50x10/75x8/80x8
Close grip bench-95AMRAP

30 minutes elliptical

also got my order of joint support XT and cissus XT and also throwing in some epi-plex.
🤘🏻🤘🏻
 
Let me know how you like that SNS Joint Support XT ?
 
Yeah Huck did have a booth but it was loaded up so we didn’t stop. The Lilliebridges were visiting and took up like half the table They are pretty good guys if you ever get to meet them.
 
Hyde said:
Yeah Huck did have a booth but it was loaded up so we didn’t stop. The Lilliebridges were visiting and took up like half the table They are pretty good guys if you ever get to meet them.
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I could imagine they would take up most of the table! I bet they are, it would be awesome to meet and greet at the Arnold with all the people there.
 
On a side note I’m trying a fast today, last meal was at 6 pm last night. Going to fast until 6pm tonight. Question, do you guys go straight in to a meal or break the fast with a small snack then a meal or what? First time trying it out for this length of time, but didn’t do a lot of homework on the subject 🤷🏻‍♂😂
 
akboom87 said:
On a side note I’m trying a fast today, last meal was at 6 pm last night. Going to fast until 6pm tonight. Question, do you guys go straight in to a meal or break the fast with a small snack then a meal or what? First time trying it out for this length of time, but didn’t do a lot of homework on the subject 🤷🏻‍♂
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Some people overcomplicate it. You hear all kinds of garbage (oh just start with some broth, you don’t want an upset tummy, etc). Just eat whatever you would normally - my only advice is you will be inclined to overeat, so pace yourself, drink lots of water, and try to avoid processed crap. It is easier to overeat so much you do give yourself a stomachache, but might still have a desire to keep eating when you are actually quite full.
 
Hyde said:
Some people overcomplicate it. You hear all kinds of garbage (oh just start with some broth, you don’t want an upset tummy, etc). Just eat whatever you would normally - my only advice is you will be inclined to overeat, so pace yourself, drink lots of water, and try to avoid processed crap. It is easier to overeat so much you do give yourself a stomachache, but might still have a desire to keep eating when you are actually quite full.
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I know that’s my fear is wanting to eat everything in sight. Planning on having just a normal supper and just eat normal portion. Then later either a bowl of cereal or a serving of cottage cheese.
 
akboom87 said:
I know that’s my fear is wanting to eat everything in sight. Planning on having just a normal supper and just eat normal portion. Then later either a bowl of cereal or a serving of cottage cheese.
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A bowl of cereal?? Come on man you gotta try harder than that. If you eat a meal, you should be getting some protein in with it.
 
Finished the 24 hr fast, it got tricky towards the end. Also didn’t help it snowed all day and I started watching diners drives and dives 🤦🏼‍♂️

I did kick off the morning with a shoulder workout then 30 minutes of treadmill.
Meal for the evening ended up being elbow noodles/hamburger/ cream of mushroom.
🤘🏻🤘🏻
 
I’m surprised I thought I was going to be trying to eat everything in sight but I actually have felt great. I ate the one meal after the fast and then had lunch and dinner today and feeling great. Thinking I’m going to incorporate this in to my plans maybe once a month or every other week. Not sure with my execution of it yet.
Today was deep clean, moved all furniture vacuumed etc. kitchen deep clean pulled the fridge out tore the cover off and vacuumed out.(2 dogs amazing how much hair accumulation there is). Then we dropped are dogs off with the in laws in preparation for the newborn arriving this coming week. We didn’t want to have to worry about someone feeding them taking them out etc.

1 hr tread mill 3.5-4

time change seems to have made the day fly.
 
Was a good day to be in the gym, pretty empty sun shine through the windows, but strength was struggling. I had no fuel in the tank had a light breakfast and small lunch. That’s expected though since my main goal is to not be a tubby.

laps around the track did 15 minutes elliptical to help get warmed up as I was just feeling cold. Stretching,bands,some machines to get oil flowing. (I forgot to do sets of light hammer curls and that bit me in the ass because my elbow pain flared up)

squats-115x5/135x5/155x5/175x5/190x5/225x3
Bench-95x5/105x5/125x5/135x5/155x5/185x3/185x3

Barbell row- 75x5/85x5/95x5/115x5/135x5/185x5

calf raise-45x15/90x12/90x12/90x10

preacher curl-50x12x10x8 drop set to like a mini swiss bar? Hammer curls with it 40x25

skull crusher-50x15x10x10

Tricep rope-40x15x15x15

15 minutes treadmill

had dinner and going to go do another 30 minutes to get my steps up for the day

🤘🏻🤘🏻🤘🏻
 
Well today is the day, we will be heading to the hospital here in a while. She is scheduled to be induced tonight but the way day is going I don’t think she will be!

thinking going to get some fasting in the next few days. Anyways I’ll try to post an update later on tonight or tomorrow. 🤘🏻🤘🏻
 
akboom87 said:
Well today is the day, we will be heading to the hospital here in a while. She is scheduled to be induced tonight but the way day is going I don’t think she will be!

thinking going to get some fasting in the next few days. Anyways I’ll try to post an update later on tonight or tomorrow.
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My sister is delivering tonight as well! Went in for an early induction but she’s having natural contractions currently so they haven’t started the induction yet.

Best of luck to your growing family! Stay strong for her!
 
Hyde said:
My sister is delivering tonight as well! Went in for an early induction but she’s having natural contractions currently so they haven’t started the induction yet.

Best of luck to your growing family! Stay strong for her!
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It was the same we were supposed to induce at 7pm. She was already in early labor so they just let her do it on her own and at 8:09 AM are little girl came into the world 7lbs 3 oz kicking and screaming. One of the best days of my life 🤘🏻🤘🏻 all is well and good!
 
So happy for you! Glad to hear everyone is doing great. My sister’s delivery went well too. It’s a beautiful thing, and it will change your lives for the better!

Nobody says it will be easy - they’ll only say that it’s worth it
 
Training sessions this week, diaper changes, feeding, burping, and lack of sleep 😂

love everything about it and every minute!

might get away to the gym tomorrow afternoon though. Have a great weekend everyone 🤘🏻🤘🏻
 
Laps around the track, stretches, hammer curls machine work to get things moving.

squats-115x5/135x5/155x5/155x5
Incline bench- 65x5/75x5/85x5/115x5
Ab machine- 80x12/110x8/90x10/80x25
Back extension-80x20/89x20/110x10
Face pulls- 60x10x8x8
Misc Tricep
15 min treadmill

this was a grueling workout from the lack of sleep the last 3 days and running on very little nutrition. Did have a good pre workout meal but that seemed to make me tired lol. All worth it and I’ll take it. Did stock up on groceries today so nutrition will be back starting tomorrow. 🤘🏻🤘🏻🤘🏻
 
Hey man, when that baby is fresh you just have to take it 30 minutes at a time, love the madness, and just auto regulate when you get the chance to lift sporadically. Enjoy these moments you’ll never have again, and hear me when I say the strength will come back when it is time to train as hard again.

I rushed back into lifting hard without accounting for the 1,000 extra back bends getting off/on the floor, getting toys and blankies, diaper changes, and blew my back out trying to compete less than 6 months post baby. I wish I had been more patient and just accepted I couldn’t train as hard for a while!
 
Hyde said:
Hey man, when that baby is fresh you just have to take it 30 minutes at a time, love the madness, and just auto regulate when you get the chance to lift sporadically. Enjoy these moments you’ll never have again, and hear me when I say the strength will come back when it is time to train as hard again.

I rushed back into lifting hard without accounting for the 1,000 extra back bends getting off/on the floor, getting toys and blankies, diaper changes, and blew my back out trying to compete less than 6 months post baby. I wish I had been more patient and just accepted I couldn’t train as hard for a while!
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Good words and you’re absolutely right to enjoy all the time you can while you can! It’s been busy that’s for sure and trying to take the load and pressure off the wife while she heals and gets adjusted. I am fortunate that with my company that I will get 160hrs of parental leave to make life easier.
When I get to the gym that’s just a added bonus!
🤘🏻🤘🏻🤘🏻
 
Started out with 30 minutes elliptical

warm up stretches, hammer curls, dead hangs

squats-115x5/135x5/155x5/175x5/225x3/155x5

calf work-45x15/90x15x10x8

bench-95x5/135x5/155x5/185x5/205x3/155x5

bent over row-135x5x5x5/155x5/175x3/135x8

skull crusher-80x8 super slow burn baby burnx7x5

🤘🏻🤘🏻🤘🏻
 
Today was almost sorta a re feed day it felt like. Just was wiped yesterday. Did a lot of cleaning and tidying up and somehow that turned in to 10,000 steps for the day.

laps around the track stretching, bands, hammer curls to get the elbows warmed up.

squats-warm up /160x5/180x5/205x5/160x5/160x5/160x5/160x5/160x5

Bench-warm up/ 135x5/155x5/175x5/135x5/135x5/135x5/135x5/135x5

smith machine shrug-70x50

tricep pushdown-30x50

15 minutes elliptical
 
Probably should have just rested today for tomorrow’s session buttttt what can you do 🤷🏻‍♂️

smith shrugs-90lbsx20x10x10x10x10x10x10x10x10

face pulls-40lbsx10x10x10x10x10

calf raises-45lbsx20x15x15x15x10x10x10

ezbar strict curl-40lbsx10x10x10x10 30lbsx10x10x10x10x10x10

30 minutes high intensity elliptical heart rate 140-150 (not sure how accurate it is)
 
Also I would like to note, 2 weeks now of running joint support XT and cissus XT. Not that I had a lot of pain or issues but shoulders would hurt now and then and my elbow was flaring up.
the elbow pain has not flared up and shoulders have been great, also back pain in the morning have not been noticeable.
Long story short I think this is going to be a year round staple for me.
 
Finally some sunshine and got
Into the 40’s today! Was to go to the gym tomorrow and just hang out being lazy at home. Then plans changed and I headed for the gym.

laps around the track, hammer curls, machines to get blood moving.
Deadlifts-205x5/235x5/270x4(missed the last one)205x5/205x5/205x5/205x5/205x5

OHP-60x5/70x5/80x5/60x5/60x5/60x5/60x5/60x5

Tricep push down-35x100

machine crunch- 100lbsx25x25x25

half mile around the track

🤘🏻🤘🏻🤘🏻
 
Definitely feeling the dead’s today. Also I pulled night duty last night, the wife was exhausted so I told her to just sleep and I’ll get up through the night. So that adds to it today but no biggie. With the upped calories last few days it crazy how much fuller I look plus the added Chinese food probably helped that 😂. But today back to clean meals and lower intake will fast after dinner tonight until dinner tomorrow.
 
Forgot to log yesterday, originally I was going to fast Sunday. I did not inform my better half and she had prepared a big lunch when I came back from the gym 😂 so not to disappoint her, I ate lunch. 🤷🏻‍♂️

maybe cutting is over rated 😂😂😂

anyways yesterday dumbbell session just random **** mostly to get moving. Then 30 minutes 2 % 4 mph treadmill.

Today,
Laps around the gym, hammer curls, machine press to get things moving.
Bench- 45x10/95x10/135x5/155x5/175x6/135x5/135x5/135x5/135x5/135x5

squat-45x10/95x8/160x5/180x5/205x5/160x5/160x5/
160x5/169x5/160x5

smith shrugs-90x20x20/180x10x5

calf raise-45x20x20x20

🤘🏻🤘🏻
 
Actually got some sleep last night so that was a treat! I decided to fast today, last meal was yesterday at 6 pm. Made it the full 24hrs, it was hard today I got raging hunger at about 10 am but after that subsided it was better. I was planning to hit the treadmill this evening, but I just didn’t have the energy to get it done.
Have the rest of the week off from work so just plan on keeping the wife company and helping with the kiddo. 🤘🏻🤘🏻🤘🏻
 
Laps around the gym, hammer curls, dumbbell OHP, band pull aparts



warm up sets before hand

squat-170x3/195x3/225x3/170x5/170x5/179x5/170x5/170x5 in between sets I would do 8 reps of shurgs with 45 in each hand

bench-145x3/165x3/185x5/145x5/145x5/145x5/145x5/145x5

curls- 30x20x20x20 hammer curls 35x8x8

30 minutes treadmill

weight just felt heavy today wasn’t super happy with it but got it done. After the 24 hr fast was down a solid pound this morning. 🤘🏻🤘🏻🤘🏻
 
those shurgs the other day must have been hitting a different angle my traps are sore today! So today was a good day I figured out how to unfold the stroller contraption, it’s the kind that the car seat deal clips into. Bundles the wife and kiddo up and went for a walk, was a little brisk but fresh air was much needed.

this evening 30 minutes 4% incline treadmill 3.5 mph.
Tomorrow will be hitting deadlifts and OHP 🤘🏻🤘🏻
 
Well today I’m down 13 pounds. Started tracking calories again and being accountable around the start of February. Also have been keeping my step count up and implementing cardio more regularly then ever.

Now the more sad part during the course of last summer and first part of the winter I let myself get up to 270lbs. So getting back in the groove I am back to where I was almost exactly a year ago 😂. I have also had to cut out my beloved beer intake.

I don’t have a number that I’m looking for I just need to keep losing fat and get myself healthier. So that’s my plan for the foreseeable future! 🤘🏻🤘🏻🤘🏻💥💥
 
akboom87 said:
Well today I’m down 13 pounds. Started tracking calories again and being accountable around the start of February. Also have been keeping my step count up and implementing cardio more regularly then ever.

Now the more sad part during the course of last summer and first part of the winter I let myself get up to 270lbs. So getting back in the groove I am back to where I was almost exactly a year ago . I have also had to cut out my beloved beer intake.

I don’t have a number that I’m looking for I just need to keep losing fat and get myself healthier. So that’s my plan for the foreseeable future!
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She’s gonna be walking in about a year, give or take, and once she does she will get fast QUICK. You will want to be able to keep up!

Whenever you are making tough decisions or feeling cravings, try to imagine the fun you will have playing with her outside! Sometimes when I’m doing cardio I remind myself that doing this is what helps me enjoy those times with him better. You won’t regret the work then!
 
akboom87 said:
Oh it is awesome! Probably the greatest thing in life to this point! Wife is doing well also so life’s good! Thanks for checking in!
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Definitely is! Just had a father-kid day today, could've just taken a day to myself, but I enjoy it much more just spending time with them!
akboom87 said:
Laps around the gym, hammer curls, dumbbell OHP, band pull aparts



warm up sets before hand

squat-170x3/195x3/225x3/170x5/170x5/179x5/170x5/170x5 in between sets I would do 8 reps of shurgs with 45 in each hand

bench-145x3/165x3/185x5/145x5/145x5/145x5/145x5/145x5

curls- 30x20x20x20 hammer curls 35x8x8

30 minutes treadmill

weight just felt heavy today wasn’t super happy with it but got it done. After the 24 hr fast was down a solid pound this morning.
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Squats and bench on same day?!

Those are some solid #'s / reps!
 
Also I have got a glucose meter and have been checking my numbers and experimenting with meals and carbs and seeing the reactions.

laps around the gym, hammer curls, dumbbell press.

deads- warm ups/ 220x3/250x3/285x3/220x5/220x5/220x5/220x5/220x5

OHP-65x3/75x3/85x3/65x5/65x5/65x5/65x5/65x5

calf raise-65x20x20x10

rope tricep-40x10x10x10x10x10

wiped out 🤘🏻🤘🏻🤘🏻
 
Hyde said:
She’s gonna be walking in about a year, give or take, and once she does she will get fast QUICK. You will want to be able to keep up!

Whenever you are making tough decisions or feeling cravings, try to imagine the fun you will have playing with her outside! Sometimes when I’m doing cardio I remind myself that doing this is what helps me enjoy those times with him better. You won’t regret the work then!
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You are correct!! Her cousin is a year old roughly and she moves way quick!!

went and got 30 minutes on the treadmill 2% incline 3.5 mph to get the rest of my steps in today
 
In today’s episode…. Not much!

Lower back is feeling a little funky from dead’s yesterday, but nothing serious. Laid out a rack of ribs last night and today will be smoking them 3-2-1 style. Might do some sweet potato or Mac and cheese side or both 😂

also got a 4 pack of IPA chilling in a cooler of ice. Cleaned house, then just hanging with the wife and kiddo!
 
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