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Weights up, scales down…

I think everything taste better smoked !!
 
I don’t know what happened this morning. Got up 4:30 felt great made some coffee stretched some everything feeling good headed to the gym.

stretching laps around the gym,hammer curl,bird dog, air squats.

deadlift- 95x5/135x2/135- fail my lower back just was out of the game I would get set up braced pull tension start the lift and I would have to give out. Back doesn’t hurt really but soon as I try to pull I feel it. So I don’t know it got in my head and ruined the whole workout.

OHP- 65x5/75x5/85x8/65x8/65x5/65x5/65x5/65x5

calf raise- 45x20/90x10x10x10

T bar row-45x8x8x8

shurgs-90x10x10x10

hammer curl- 10x100

back extension machine-40x10x10x10

I don’t know what to do about my deadlift. Back is feeling fine not hurting from the bed anymore best it’s felt. I don’t know if there’s something out of whack from before and it’s just not ready yet or what. Bummed out.
Maybe it’s because of the switch from end of day to know going in the morning 🤷🏻‍♂️

Any input guys?
 
akboom87 said:
I don’t know what happened this morning. Got up 4:30 felt great made some coffee stretched some everything feeling good headed to the gym.

stretching laps around the gym,hammer curl,bird dog, air squats.

deadlift- 95x5/135x2/135- fail my lower back just was out of the game I would get set up braced pull tension start the lift and I would have to give out. Back doesn’t hurt really but soon as I try to pull I feel it. So I don’t know it got in my head and ruined the whole workout.

OHP- 65x5/75x5/85x8/65x8/65x5/65x5/65x5/65x5

calf raise- 45x20/90x10x10x10

T bar row-45x8x8x8

shurgs-90x10x10x10

hammer curl- 10x100

back extension machine-40x10x10x10

I don’t know what to do about my deadlift. Back is feeling fine not hurting from the bed anymore best it’s felt. I don’t know if there’s something out of whack from before and it’s just not ready yet or what. Bummed out.
Maybe it’s because of the switch from end of day to know going in the morning 🤷🏻‍♂️

Any input guys?
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You have a baby and are bending over about 10,000 more times per day to change diapers, pick up toys, move the baby, play. It’s all low back capacity that is getting constantly trained and it isn’t recovering at half the rate as before. I told you I blew my back out a handful of months after my son was born.

Just back off the deadlifts/low back for now. You aren’t getting huge off 225 deadlifts and it’s better if you can do the rest of your dad duties and training without pain or injury. Come back to them in a month or two; let the back recover.
 
Hyde said:
Or push it, spend a year rehabbing and trying to get back like me, whatever you want 🤷‍♂️
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Yeah you’re right I forgot that you said that. I don’t need nor want an injury.
Also valid point my deadlift is super low so it’s not like it’s a big deal, nor am I working for a comp or anything. I’ll just leave them out of the equation for now.

I’m running 5/3/1 for beginners off the boost mobile app. Any suggestions on what to substitute Omni for them?
 
When I tore a ligament in my back it was excruciating for a while and pulling 135lb just about made me puke for like 12 months. Doing light weight rdls at higher volume (3s x 20r x 95lbs) one day a light bulb went off. My back felt bullet proof after that and so I started making RDL's a staple in my life from then on. Eventually I was rack pulling around 385lbs, RDL's light weight 95-135, even though I couldn't pick up 135lbs off the ground (I wanted to "train" the lower back with the RDL, but I wanted the heavy weight stimulus so that's why I also did the very high above the knee rack pulls around 400lbs)... of course your mileage might vary, but that is what helped save me from what felt like a crippling back issue for a while there.

akboom87 said:
Well today was not one to note gym wise. Went for an arm session and cardio but just wasn’t in the groove. I do believe my fast the day before and then dinner had little to know carbs, so I was pretty empty. Did get a bunch of walks and my steps in so still a win.

been soaking some sirloin steaks in the fridge in a mixture of olive oil/seasoning/lime juice. We made fajita bowls for dinner. Cilantro lime rice/black beans/lettuce/avocado/a tomato thing the wife makes/ steak. Probably one of my favorite meals and I cook the steak on the blackstone griddle 4 minutes done. Invalid Link Removed
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akboom87 said:
Fasting until dinner tonight again, ate 3 big meals yesterday and re carbed.
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Almost the same meal I made prewo yesterday lol.
I still say carbs are my favorite supplement. My wife gets me those white rice bowls at costco. 71g of carbs in them and I'll pound one about 1-2hrs before I go to the gym.
 
akboom87 said:
Yeah you’re right I forgot that you said that. I don’t need nor want an injury.
Also valid point my deadlift is super low so it’s not like it’s a big deal, nor am I working for a comp or anything. I’ll just leave them out of the equation for now.

I’m running 5/3/1 for beginners off the boost mobile app. Any suggestions on what to substitute Omni for them?
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If you want to use a 5/3/1 progression it should be a barbell lift. But most of the variations that would make sense there might not be much better for the back (sumo deadlift, Trapbar deadlift, cleans). Frontsquat or Boxsquats might be an option if you feel the knees and back can handle that better.

Or, you could swap in a compound accessory in heavy hypertrophy ranges. A true barbell row will be just as bad on your back, but if you have access to a chest-supported Tbar that could be an option. Or you could do Legpress work, or something that addresses a weakness but won’t push the low back.

Whatever you choose to do with that day, pick something that will be easier on the low back and lets you get better somehow. If you enjoy it and it’s building a weakness, that’s what productive training is!

You could even have an accessory day. Bird dogs, hanging leg raises, side planks, stir the pot type stuff to bolster the core, then leg curls, Pulldowns, horizontal rowing, hip thrusters or Pullthrus.
 
Hyde said:
If you want to use a 5/3/1 progression it should be a barbell lift. But most of the variations that would make sense there might not be much better for the back (sumo deadlift, Trapbar deadlift, cleans). Frontsquat or Boxsquats might be an option if you feel the knees and back can handle that better.

Or, you could swap in a compound accessory in heavy hypertrophy ranges. A true barbell row will be just as bad on your back, but if you have access to a chest-supported Tbar that could be an option. Or you could do Legpress work, or something that addresses a weakness but won’t push the low back.

Whatever you choose to do with that day, pick something that will be easier on the low back and lets you get better somehow. If you enjoy it and it’s building a weakness, that’s what productive training is!

You could even have an accessory day. Bird dogs, hanging leg raises, side planks, stir the pot type stuff to bolster the core, then leg curls, Pulldowns, horizontal rowing, hip thrusters or Pullthrus.
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Agree I want to continue progression on bench/squat/OHP. So on the deadlift day I can still focus on OHP and add accordingly. I’m thinking lying leg curl for sure because I feel like my hamstrings are lacking a lot. No chest support T row available, could do dumbbell supported though.
Appreciate the help and input!!
 
akboom87 said:
Agree I want to continue progression on bench/squat/OHP. So on the deadlift day I can still focus on OHP and add accordingly. I’m thinking lying leg curl for sure because I feel like my hamstrings are lacking a lot. No chest support T row available, could do dumbbell supported though.
Appreciate the help and input!!
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I am a big believer in the effectiveness of the dumbbell CSR. 2-3 hard 10-20 rep sets will build some lats with no low back stress!
 
Changed my plan of attack today. 4:15 am wake up, cup of coffee followed by big cup of Gatorade powder/water. Hot shower to get my muscles warmed up and wake up. Mix another Gatorade off we go.

feeling loads better and more energy/ready

laps around gym stretches,bird dogs, hammer curls

squats-45x5/95x5/135x5/170x5/195x5/225x5/170x5/170x5/170x5/170x5/170x5

bench-45x5/95x5/135x5/145x5/170x5/190x5/215x1/170x5/145x5/145x5/145x5

ab machine-100x30x20

felt really good squats feel strong practicing good bracing/form/depth.

Also after some fasting last week and re eating filling back up my weight bounced up some but this morning leveled back off and down 2 lbs and I believe that was a pretty solid fat loss 💪🏻
 
that's awesome dude. the gatorade is definitely a necessity for me on an early morning lift or I'd be puking from dehydration lol nice session!
 
Dustin07 said:
that's awesome dude. the gatorade is definitely a necessity for me on an early morning lift or I'd be puking from dehydration lol nice session!
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Yeah I think it’s what I will need to do for the early morning. Once summer is over I will go back to evening gym time, at least that’s my plan. It does make it nice to free up the evening and allows time if work drags out or what not.
 
Well was out of meals for the rest of the week so made an order and fired up the cook top for lunch meals and put some chicken grillerz on the smoker. Invalid Link Removed
 
This morning was fasted cardio. Started with 10 minutes hiit on the stationary bike then 20 minutes liss treadmill. Then did 100 band Tricep push downs.

weight has stayed consistent the last three days, sitting at 253. This is where I stalled out last year. Got meal prep done last night for the rest of this week really happy about that. Really going to be striving to get under 250 by next week, that will be quite the confidence boost for me. Then I will be ready to sign up with the crew on may 1st for the 8 week challenge and see what I can accomplish 💪🏻💪🏻🤘🏻🤘🏻
 
akboom87 said:
Makes it easy at fast I cooked all that chicken 4-6 minutes
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so many options man. I dream of summer mornings cooking up some pancakes on a flat top outside like that lol.
of course we've been under 40f degrees here in PNW for the past 7 months so doing anything outside at all sounds awesome
 
Dustin07 said:
so many options man. I dream of summer mornings cooking up some pancakes on a flat top outside like that lol.
of course we've been under 40f degrees here in PNW for the past 7 months so doing anything outside at all sounds awesome
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Oh yeah I love doing a breakfast spread on it, do lots of veggies on it stir fry, steaks my favorite way to cook them now, pizza’s etc etc. I used it all winter too, South Dakota so it got tested in the cold lol. Does pretty decent even in 0 degrees takes longer to get surface temps up.
 
akboom87 said:
Oh yeah I love doing a breakfast spread on it, do lots of veggies on it stir fry, steaks my favorite way to cook them now, pizza’s etc etc. I used it all winter too, South Dakota so it got tested in the cold lol. Does pretty decent even in 0 degrees takes longer to get surface temps up.
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lol my family is on both sides. Rapid City and Sioux Falls. I don't envy your winters either 😅
 
akboom87 said:
Nice! Yeah Sioux Falls is my residence for now!
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man I haven't been there since '94. My grandma had a farm we stayed at, and I think my dads uncle was a baker but I can't recall exactly where. we went towards Lennox if I remember right for a water park too? I was like 12 and that was a big trip including a drive to Indiana to visit my moms side of the fam.
 
Well today the early am mornings and hit or miss sleep caught up to me. I probably should have just went back to bed but I was already up. Didn’t even attempt the session I had planned because I knew it was not going to be productive, also keeping Hyde’s advice in my head.

laps around gym,bird dogs, hammer curls

squats-45x5/95x5/135x5/155x3/185x3

leg press-315x10x10x10x10

bench-45x5/95x5/135x5/155x3/205x3

hammer curls-35x10x10/25x10x10

called it a morning

My weight has been staying stable, been eating a lot more this week. Probably going to just continue that for the rest of the week. Then dial back some next week. Going to see how tonight goes, if I feel frogggy I’m just going to smash arms tomorrow and elliptical. If not going to sleep in and plan for Saturday morning.

today I was keeping the fork close by lol
Calories 2833/carbs 240g/ protein 278g/fat 62g
 
akboom87 said:
Well today was not one to note gym wise. Went for an arm session and cardio but just wasn’t in the groove. I do believe my fast the day before and then dinner had little to know carbs, so I was pretty empty. Did get a bunch of walks and my steps in so still a win.

been soaking some sirloin steaks in the fridge in a mixture of olive oil/seasoning/lime juice. We made fajita bowls for dinner. Cilantro lime rice/black beans/lettuce/avocado/a tomato thing the wife makes/ steak. Probably one of my favorite meals and I cook the steak on the blackstone griddle 4 minutes done. Invalid Link Removed
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Dude, that looks delicious...like from a restaurant!
 
Sometimes you realize it’s not your day. When those happen, you just have to scale it back safely & punch the clock.

I don’t mean be a wimp or expect the stars to align, because most training doesn’t come easy & is just going to be hard work. But when things feel truly “off” even after extra warmups, or you can tell you’re so distracted you can’t focus on executing safely, I bag it.
 
Hyde said:
Sometimes you realize it’s not your day. When those happen, you just have to scale it back safely & punch the clock.

I don’t mean be a wimp or expect the stars to align, because most training doesn’t come easy & is just going to be hard work. But when things feel truly “off” even after extra warmups, or you can tell you’re so distracted you can’t focus on executing safely, I bag it.
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Yep exactly right. No reward for a risk of injury or anything of that nature, not at this stage in life.
 
Another day of solid day of eating,
2793 calories/234g carbs/254g protein/ 90g fats

I’m fully convinced that I have been way under eating and doing more harm than good. Plan on getting a session in tomorrow morning.

almost thinking of just staying about 2500/200/200/60-90 this whole next week. We will see still working on it.
Lime marinating chicken tacos for a little food porn…
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Tacos look very tasty and a good food choice !
 
So felt amazing today got up early at the gym as the doors open.
Laps,bird dogs,chest press machine, hammer curls

lying leg press-wu/95x10x10x10/20x10x10 (super weak on these so will be hitting these a lot more to build up)

leg extension-80x10/100x10x10x10 pause and hold at full extension

bench-95x5/135x5/205x3/225x2x1/205x5/185x5 (snuck a PR in there)

incline bench dumbbell-50x10x10x10 drop set 20x amrap

seated delt fly-15x20x20x20

chest supported db rows- 35x10x10x10 slow and concentrated on the squeeze

ohp-95x8x5

v cable push downs-80x10/70x10/60x10/40x10x10/30x8x8 super slow squeezing

lat pull down-100x10x10x10

felt really good and a great workout 🤘🏻🤘🏻🇺🇸
 
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Also have been super conscious of posting a shirtless picture. But with Kleen getting ready to start the thread may first figure I better get over it lol. So this is this morning sitting right at 253. Invalid Link Removed
 
Good on you for biting the bullet; if you aren’t satisfied with what you see then it can help to put it out there once in a while for some accountability. Not like those idiots who post selfies eod; you can’t see any difference without weeks of work so that’s fruitless and annoying, but just a periodic check in helps you stay grounded.
 
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Meal prep for the week done. Breakfast and then 2 meals in one.
2 containers a day and then if we have dinner leftovers I will add to it or a pbj + shake, then leaves Room for dinner.

1100 calories/79g carbs/100g protein/44g fat

leaves me wiggle room for a shake/leftovers/pbj or oatmeal/ snack or too.
End of day I should hit 2300-2500 calories, 200g-250gprotein, 150-180 carbs,80-90 fat

that’s my plan for next week and then will tweak after a week depending on how things look/feel.

fasted today had a bunch of house work to do and cleaned grill/griddle so has been a super easy 24hr fast. Weight stayed 253 all week, was super happy with that nutrition was a lot better and steady. 🇺🇸💪🏻🤘🏻🤘🏻
 
You are really making some great habits for continuing your fatloss & improving health. Even if you lost nothing, just getting into a groove with meal prepping, planning nutrition, keeping an eye on weight, making time for exercise consistently are important skills to enable progress. When you know what you’re doing, you will know what you can manipulate.
 
Well I’ve learned a lot from everyone and pick things up here and there, and keep this log going so I can keep motivated and get advice and help along the way. It’s made a huge difference for sure. Slowly getting things together, but if it was easy everyone would do it!
 
You are really getting things on track and I know you will see the dividends in the near future!! Nice Work!
 
Had planned to hit the gym in the morning like normal, but baby girl had other plans last night😂 so needless to say after a long night of pacing the floor, trying to get her to fall asleep we logged in about 3hrs of sleep.

oh well mom needed a break she was tired and getting cranky too. Probably a good thing I ended up fasting yesterday had a bunch of stuff to do so it was super easy. Dinner was amazing got lots of protein in but I didn’t get a lot of carbs. Also was full so I couldn’t even get another meal or snack in later.

on the bright side last week with nutrition being on point and then my little fast yesterday weighed in at 251.4 So I was pretty excited about that!
 
akboom87 said:
almost thinking of just staying about 2500/200/200/60-90 this whole next week. We will see still working on it.
Lime marinating chicken tacos for a little food porn…
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I *think* 2500 is around maintenance for me right now. Might be a tiny deficit. I'm not certain how sustainable it is... but going to give the ADF a try.

akboom87 said:
Also have been super conscious of posting a shirtless picture. But with Kleen getting ready to start the thread may first figure I better get over it lol. So this is this morning sitting right at 253. Invalid Link Removed
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I'm the same way lol. I briefly contemplated one of those "image a day" things for fun to see what might happen over a month. I made it like 2 weeks back in January before I decided gaining weight and strength was at the moment more important to me than cutting lol
 
what a difference I’m feeling on my upped protein intake. My nutrition has been so much better last week and this week and what a difference.

got some sleep last night so was ready to roll at 4:30 this morning.
Warmups to get things lose and moving

Bench-135x8/185x5/205x5
Machine press-120x10x10

Incline dumbell bench-50x10x10x10

Upright cable row-40x10x10x10

Lat pull down-100x10x10x10

OHP-95x5x5

Preacher curl ez bar-20x40/50x8x8

skull crusher-60x10x10x10
 
Stay in that grove !
 
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