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Weights up, scales down…

I’ve actually been to Denver only once (besides layovers). My favorite thing about it was the miles of prairie dog mounds all around the roads leaving the airport. Those cute little bastards are everywhere out there!
 
Packing up today, going to be taking the family and have a little fun while out there. Booked a hotel that is an extended stay so have a fridge and stove to cut out eating out expenses.

So far this week on a good role, started Monday at 233, checked in this morning at 228. Mostly water and bloat from the holiday I’m sure. Either way on the right path.
 
Also a note, I normally do elliptical or a treadmill but Friday everything was busy so I did the upright bike and it was just 15 minutes. I did have the resistance up some and did like 3 miles I think in that time. But holy cow my legs were on fire, the quads lit up. And feeling it some today. I might start doing that more often had heart rate up more then other machines and just felt like a good burn.
 
akboom87 said:
Also a note, I normally do elliptical or a treadmill but Friday everything was busy so I did the upright bike and it was just 15 minutes. I did have the resistance up some and did like 3 miles I think in that time. But holy cow my legs were on fire, the quads lit up. And feeling it some today. I might start doing that more often had heart rate up more then other machines and just felt like a good burn.
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I would say do them so long as they don't get in the way of recovery from leg work if trying to grow your legs. Otherwise I tend to avoid the bikes because they get in the way of my leg training for the same reason you are thinking of adding them in. It is harder work on the legs, but for less calorie burn than incline walking or elliptical. Unless doing HIIT with them at a high resistance during the intense parts, which can actually provide some hypertrophic stimulation bit that still might require some lower volume on leg movements since it will be a part of total leg works just a different session.
 
MrKleen73 said:
I would say do them so long as they don't get in the way of recovery from leg work if trying to grow your legs. Otherwise I tend to avoid the bikes because they get in the way of my leg training for the same reason you are thinking of adding them in. It is harder work on the legs, but for less calorie burn than incline walking or elliptical. Unless doing HIIT with them at a high resistance during the intense parts, which can actually provide some hypertrophic stimulation bit that still might require some lower volume on leg movements since it will be a part of total leg works just a different session.
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Well in that case I might do it sparingly then.

on a side not the hotel has a cable machine and some dumbbells. So I’ll be doing shoulder and arm work this week. Got checked into the room and the thermostat is broke. So went and asked if they could fix it or what.

so got a upgrade to a king suite room. Pretty nice have a good size living room and pretty good sized kitchen with a full stove.
 
akboom87 said:
Well in that case I might do it sparingly then.

on a side not the hotel has a cable machine and some dumbbells. So I’ll be doing shoulder and arm work this week. Got checked into the room and the thermostat is broke. So went and asked if they could fix it or what.

so got a upgrade to a king suite room. Pretty nice have a good size living room and pretty good sized kitchen with a full stove.
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Jackpot!
 
So probably no workouts this week, this sprat training is a lot more labor intensive then I had figured. Pretty sore today from hanging in a harness a good part of the day and just using muscles that I normally don’t.
 
Good stuff, and you should be somewhat rested on the regular movements when you get back next week. Should result in some good sessions. What is sprat training by the way?
 
MrKleen73 said:
Good stuff, and you should be somewhat rested on the regular movements when you get back next week. Should result in some good sessions. What is sprat training by the way?
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Rope access basically like to do bridge inspections etc. hang off ropes in a harness, climb/decent all kinds of crazy stuff
 
akboom87 said:
Rope access basically like to do bridge inspections etc. hang off ropes in a harness, climb/decent all kinds of crazy stuff
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That shiz kicks your ass. Using muscles you didn’t know you had. The favorite part of my aerial lift recertification is repelling out of the bucket at full extension. My instructor wanted all of us to repel from 10’ off the ground. I prefer real world scenarios. It’s fun to see your safety instructor get scared. Those who can’t do, teach…
 
akboom87 said:
Rope access basically like to do bridge inspections etc. hang off ropes in a harness, climb/decent all kinds of crazy stuff
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You do some badass man shlt for work Bro!
 
MrKleen73 said:
You do some badass man shlt for work Bro!
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One time this guy who was a prison security guard asked me what I did for work. When I told him he says, “So you probably don’t have any exciting work stories huh?” I laughed, said no, and he proceeded to tell me about the time a psychotic inmate was throwing turds in the shower

Some jobs are wilder than others, that’s for sure!
 
Amazing how back in the day I wore a harness everyday. Haven’t in 2-3 years now back in it **** almost crippled this morning my hips shoulders and back killing me 😂
 
Hyde said:
One time this guy who was a prison security guard asked me what I did for work. When I told him he says, “So you probably don’t have any exciting work stories huh?” I laughed, said no, and he proceeded to tell me about the time a psychotic inmate was throwing turds in the shower

Some jobs are wilder than others, that’s for sure!
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Yeah, no doubt. That's some "Silence of the Lambs" crap there!
akboom87 said:
Amazing how back in the day I wore a harness everyday. Haven’t in 2-3 years now back in it **** almost crippled this morning my hips shoulders and back killing me 😂
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Yeah, it is wild what we get used to and don't realize how hard stuff is on the body until we stop and start again.
 
akboom87 said:
Amazing how back in the day I wore a harness everyday. Haven’t in 2-3 years now back in it **** almost crippled this morning my hips shoulders and back killing me 😂
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It sux. They are making them “safer” which transpires into HEAVIER. once I put mine on it stays on unless I’m going into a neighborhood w underground utilities. But if I’m in a manhole that constitutes a confined space I still have to wear it and hook up to a big tripod and a cable that I call the “tuna reel”
The DOMS from leg day kill me w the harness
 
PolishHamm3r77 said:
It sux. They are making them “safer” which transpires into HEAVIER. once I put mine on it stays on unless I’m going into a neighborhood w underground utilities. But if I’m in a manhole that constitutes a confined space I still have to wear it and hook up to a big tripod and a cable that I call the “tuna reel”
The DOMS from leg day kill me w the harness
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When I was an aircraft mechanic, we had harnesses to wear if we had to stand on tail rudders…but nowhere to tether them to on the hanger ceiling, so we just attached them to the lift basket we’d climbed out of.

If you fell, you wouldn’t hit the ground, but you were praying the swinging collision with the lift didn’t kill you anyway

You never left the lift if you didn’t absolutely have to, because you were basically on your own (like sitting atop the fuselage swapping avionics). Finesse and patience were important attributes!
 
Hyde said:
When I was an aircraft mechanic, we had harnesses to wear if we had to stand on tail rudders…but nowhere to tether them to on the hanger ceiling, so we just attached them to the lift basket we’d climbed out of.

If you fell, you wouldn’t hit the ground, but you were praying the swinging collision with the lift didn’t kill you anyway

You never left the lift if you didn’t absolutely have to, because you were basically on your own (like sitting atop the fuselage swapping avionics). Finesse and patience were important attributes!
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Working aloft. It’ll kill ya if you r not paying attention
 
Passed my evaluation yesterday, Denver was in the sights of a decent snowstorm late Friday into Saturday. So got done earlier then expected so packed everything up and drove home, long drive but was worth it to be home.

Pretty beat up, my harness was not quite fitted right but it was a training one so get what ya get. Hips and thighs pretty bruised, arms sore as hell from all the pulling you do.

will be ready to rock and roll Monday. I did finally get my sling shot, will be pretty excited to give this a go. Didn’t eat a lot for the week, did have a few energy drinks driving home last night. Feel like when I flush out I will be a little lower on weight.

Either way check in this morning was #227 down from 233, 12 days ago. Invalid Link Removed
 
Congrats man and looking forward to hearing how you like the slingshot! I'll have to vicariously live through you for a bit on using it. Like the olive green color you got. I ended up getting it in black.
 
akboom87 said:
Passed my evaluation yesterday, Denver was in the sights of a decent snowstorm late Friday into Saturday. So got done earlier then expected so packed everything up and drove home, long drive but was worth it to be home.

Pretty beat up, my harness was not quite fitted right but it was a training one so get what ya get. Hips and thighs pretty bruised, arms sore as hell from all the pulling you do.

will be ready to rock and roll Monday. I did finally get my sling shot, will be pretty excited to give this a go. Didn’t eat a lot for the week, did have a few energy drinks driving home last night. Feel like when I flush out I will be a little lower on weight.

Either way check in this morning was #227 down from 233, 12 days ago. Invalid Link Removed
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Congratulations on passing the evaluation! Nice score on the slingshot!
 

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PolishHamm3r77 said:
Congratulations on passing the evaluation! Nice score on the slingshot!
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Thanks! The worst part is the tendinitis pain flared up in both arms during the week. Be getting some joint support and cissus XT coming my way again. Warming up the arms real good will be in order as well.

yeah the sling shot was a great addition on the Black Friday deals. I did crank out some push ups yesterday with it but all I did was aggravated my arms.

Another drop today after getting some quality sleep, got in lots of water and feeling better.

BW 226 this morning
 
akboom87 said:
Thanks! The worst part is the tendinitis pain flared up in both arms during the week. Be getting some joint support and cissus XT coming my way again. Warming up the arms real good will be in order as well.

yeah the sling shot was a great addition on the Black Friday deals. I did crank out some push ups yesterday with it but all I did was aggravated my arms.

Another drop today after getting some quality sleep, got in lots of water and feeling better.

BW 226 this morning
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I noticed my joints, particularly shoulders, elbows, wrists act up working outside in colder weather. But I also drop carbs pretty low in warmer months. So is it a carb inflammation thing or a cold weather working outdoors thing?
 
akboom87 said:
Thanks! The worst part is the tendinitis pain flared up in both arms during the week. Be getting some joint support and cissus XT coming my way again. Warming up the arms real good will be in order as well.

yeah the sling shot was a great addition on the Black Friday deals. I did crank out some push ups yesterday with it but all I did was aggravated my arms.

Another drop today after getting some quality sleep, got in lots of water and feeling better.

BW 226 this morning
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Plus if you were hoisting yourself rope n pulley style that is balls to the wall grueling exercise
 
PolishHamm3r77 said:
Plus if you were hoisting yourself rope n pulley style that is balls to the wall grueling exercise
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Yeah it was climbing on a chest rope grab ascender then climbing up on a clutch. So lots of pulling yourself up. I did rig a carabiner through my handle with a pulley towards the end of the week to make a mechanical advantage. Then we did lots of re anchor drills and rope to rope transfers. Then lots of rescue scenarios. So all week pulling my big ass up on rope 😂 I needed some DB to do hammer curls to get warmed up.
 
Congrats on the drop, and of course the certification.
 
Gym time 5am-6:30 am
3RIR
BW-230 I don’t get this fluctuation I was 228 after dinner last night, odd.

DB row
20x12
25x8
30x4x14x12

pulldown straight arm
40x12
50x8
55x4x10x10

DB preacher curl (single arm)
12.5x12
20x8
30x4x8x8x8

incline DB flye
20x12
25x8
35x4x10x10

cable tricep push down bar
30x12
40x8
60x4x12x10

leg extension
50x12
80x8
100x4x18x15

was pretty spent after this, getting up was pretty rough. Did have a banana pre workout along with one scoop of pump addict.
 
Kinda annoyed that my weight has fluctuated back up to 230 these last 2 days. Not the end of the world just a little annoying after hitting 226 Sunday morning.

gym time 5 am-6:30am
BW-229
3rir

started things differently this morning and it was cold as **** in the gym. 15 minutes treadmill little over a mile.

BB curls narrow grip
30x12
50x8
60x8x8x8

DB spider curls
20x14x12x10

T bar row
25x12
45x8
90x4x8x8

DB upright row
12.5x12
15x8
25x10x10x8

stiff legged deadlift
75x12
95x8
125x4x8
135x6

calf machine plate loaded
45x12
90x8
135x4x10x10
 
I don't see any slingshot work on that session

akboom87 said:
Kinda annoyed that my weight has fluctuated back up to 230 these last 2 days. Not the end of the world just a little annoying after hitting 226 Sunday morning.
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could easily be water. like you were dehydrated and showed a false 226 or you're holding water now at 230. I ballooned from 200 to 207 last week while at home caring for my wife despite keeping total calories pretty sharp. back down to 199.8 this morning.
 
Dustin07 said:
I don't see any slingshot work on that session



could easily be water. like you were dehydrated and showed a false 226 or you're holding water now at 230. I ballooned from 200 to 207 last week while at home caring for my wife despite keeping total calories pretty sharp. back down to 199.8 this morning.
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I thought I had bench today but it’s Thursday!

it probably is water.
 
I drank a lot of water there but I know Friday for evaluation day was not as much and then the all night drive with no water.
 
So obviously the stiff legged deads were a new add in. I don’t think I have ever done them before. The new update on the RP app lets you watch the videos of every choice and Mike explains it and demonstrates it (quite handy for me being unfamiliar with a lot of moves) then you can watch it during training. So I included it this go around. Holy smokes my hamstrings are feeling it this evening.
 
Oh yeah, those will get you. Great movement.
 
akboom87 said:
So obviously the stiff legged deads were a new add in. I don’t think I have ever done them before. The new update on the RP app lets you watch the videos of every choice and Mike explains it and demonstrates it (quite handy for me being unfamiliar with a lot of moves) then you can watch it during training. So I included it this go around. Holy smokes my hamstrings are feeling it this evening.
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Love some stiff leg deads!
I know you mentioned before but which RP App? Is it the Hypertrophy app?
 
Legs definitely feeling the effects today 😂
Body still sore from all the activities so I slept in this morning, it was going to be just elliptical if I did get up.

Body I think is still getting back to normal since this morning I was back down to 226. Arms are starting to ease of on the forearm pain I have been stretching and working those, think it’s about back to normal.
 
Good to hear things are feeling more back to normal.
 
After work got in 34 minutes of treadmill incline 4% 2 miles don’t know how accurate the calorie burn reading is.
2-2.5 SNS yohimbine

felt good I need to keep this up 3-4 times a week after work during the winter months.

Another side note the place where we buy farm fresh raw milk and eggs (it’s like a co op local growers and producers sell it, you pick it online order it and then pick it up and a local location) one guy has salmon that he catches in Alaska and sells. So tonight will be salmon and sweet potato.
 
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