Weights up, scales down…

[akboom87]

Do you find it tough deadlifting after doing RDLs?

I wouldn't stress too hard not feeling locked in. I feel it took me forever to really hone my deadlift, just keep working at it and try to find set-ups, cues, and ideas that seem to resonate with you and help you do it optimally.

I'd also only really dive into weightlifting movements if you really want to go down the rabbit hole. The technique on a lot of that makes other lifts seem super simple (not to make you not want to do them just worth understanding first). They aren't really mass builders in the traditional sense, but can have a place in a more balanced plan depending on the individual.

Hope the bloodwork looks good.

I don’t think they damper it, but I could try rotating and doing deads first or some rotation where they are not together. Or drop it on Friday as I have in Tuesday rotation as well.

I think my routine layouts, are not always laid out the greatest but hey I’m trying and learning

 

[Hyde]

Yeah I do regularly check fasted glucose in mornings and always great so yeah the shake about a hr before messed up that reading.

LDL is definitely on my radar and like you said still improving so my next bloodwork im shooting for a drop in that. (Id probably be shocked to see what this was a year ago)

That’s the route I’m going to stick to. Lift weights,get the fat off, have fun learning and progressing. Stay healthy and be in good shape.

Thanks for the input @Hyde you have helped me a lot since I have been on here!

You have been doing a great job progressing your fitness and strength while raising your growing family. People who don’t want it find excuses, but people who do will find a way to give it their best

 

[Anabolic66]

I'm morally opposed to jumping of any kind, it's against my religion. Unless its my wife in a bikini.

LOL, I'm with ya... Slow and steady walking is my form of HIIT.

 

[Anabolic66]

Like Hyde mentioned, the LDL is a bit high, but nothing to worry about.
Niacin is known to raise HDL, and Red Yeast Rice (real stuff from overseas) will lower LDL (if needed).
(Monacolin-K). 1 to 2 of these a day really works... (Or similar overseas brands where its not illegal, like it is in USA).
Fools...

 

[akboom87]

Fwiw your bloods look pretty good. Everything should just only continue to improve as you lose weight and so many good values right now probably come from some of that hard work you’ve put in so far! Keep it up, been crushing it.

Thanks man and always appreciate advice and insight you post up!!

 

[akboom87]

Gym time 5am-6:30 am
1RIR
BW-224

Hyper extension
BWx10x10

DB shoulder raise
15x12
30x8
50x8x8x7
40x9

cable rope tricep pushdown
20x25x25x17x15

cable pull through
35x12
55x8x12x12

squat
Barx12
115x8
135x8
205x4x8x8x8x8

Calf machine
50x12
90x8
142x15x15

leg extension
50x12
80x8
110x15x15

hyper extension
BWx15x15

this was a fantastic session, pushing squats they felt so smooth and tight and just really good

pre workout 1 scoop pump addict

post workout 2 scoops protein whole milk

 

[Segansational]

Agree with everything @Hyde has said here. If you weren't fasted before, I wouldn't be concerned about the glucose. LDL a little out of range, but diet and some of the supp suggestions will help correct that. That's similarly the area I tend to be a little high on.

 

[akboom87]

Don’t know what this lab is for sure? I’ll have to oogle google
Invalid Link Removed

 

[Segansational]

Don’t know what this lab is for sure? I’ll have to oogle google
Invalid Link Removed

CRP is C-reactive protein, generally an inflammatory marker.

 

[akboom87]

Gym time 5am - 6:30am
1RIR
BW 223

Pre workout 1.5 scoop pump addict

hyper extension
BWx10x10

pull up
BWx3

bench
45x12
95x10
135x8
175x3x3x3x3
Slinger 185x3/205x3
135x10

DB upright row
15x12
25x8
30x11x11x10x9

ez bar preacher
(My left arm just started giving out)
30x5
40x8
50x10x8x8x6

hammer curl DB
30x8x8x7

had to give it up after that, left arm just not cooperating. No pain or anything just whatever nerve issue I got going on seemed to be messing with it more today. Went and did some free hangs/band pull aparts then foam rolled my left side and shoulder.

one thing to note I am running the PEA relief, I’m not having any nerve pain like I was last week, also lower back has been feeling really good. That could be an effect of doing a lot more back strengthening or a combination. But worth noting.

other then that bleh, did what I could.

 

[SkRaw85]

Sorry to hear man, nerves can be a real pain in the dick. Hopefully you can floss/mash/stretch it back in to compliance.

 

[akboom87]

Sorry to hear man, nerves can be a real pain in the dick. Hopefully you can floss/mash/stretch it back in to compliance.

It’s weird back in October had this in the right arm shoulder, much worse though. Took about a month to get it over with

 

[SkRaw85]

It’s weird back in October had this in the right arm shoulder, much worse though. Took about a month to get it over with

Be on the prowl for exercises/movement patterns that aggravate it. I had to cut certain movements out of my life.

 

[akboom87]

Be on the prowl for exercises/movement patterns that aggravate it. I had to cut certain movements out of my life.

I have been kinda thinking it could be shrugs but not certain yet.

 

[Dustin07]

I have been kinda thinking it could be shrugs but not certain yet.

I do shrugs sparingly, personally. I used to do them a lot but there is something about them that for me doesn't feel like a natural movement unless i can get into particular positions. I have no reason to thick poorly of them, there is just something that often seems off unless i go heavy enough to really limit the ROM

power cleans on the other hand.. damn near the same end result really. I like throwing them in as an alternative to the shrug since it also gives me some lower work, the explosiveness, etc.

 

[MrKleen73]

I have been kinda thinking it could be shrugs but not certain yet.

It might be depending on what you are doing with your neck during shrugs. Next time you do them pay attention to where your head goes when you start having to work at the shrug. You want to keep it in a pretty neutral position, and avoid craning the neck hard in either direction.

I do shrugs sparingly, personally. I used to do them a lot but there is something about them that for me doesn't feel like a natural movement unless i can get into particular positions. I have no reason to thick poorly of them, there is just something that often seems off unless i go heavy enough to really limit the ROM

power cleans on the other hand.. damn near the same end result really. I like throwing them in as an alternative to the shrug since it also gives me some lower work, the explosiveness, etc.

I would likely avoid power cleans while dealing with a possible nerve issue in the yoke area. Es[ecially if it effects ability to contract the arm as well as normal. Would be an easy way to accidentally mess up a shoulder, or exacerbate the current issue. Now a high pull would probably be a nice compromise if looking for an explosive movement to hit them the same way, that doesn't require as much dexterity and control of the arms and shoulders. With the cleans, it is the explosive external rotation, and catching of the weight that would concern me if I were in his position. Of course, that is how I tore my subscap and labrum so I am leary of it anyway and avoid them now. So you can understand my reasoning for considering that a healthy mans movement.

 

[Dustin07]

I would likely avoid power cleans while dealing with a possible nerve issue in the yoke area. Es[ecially if it effects ability to contract the arm as well as normal.

oh yeah I wouldn't recommend that movement as a rehab movement, for sure.

 

[akboom87]

Gym time 5:15am - 6:30 am
1RIR
BW 224

hyper extensions
BWx10x12x15

Deadlift
95x12
135x8
185x5
225x5
245x5x5x5x5
225x5

Romanian deadlift
145x8x6

seated leg curl
90x12
100x8
125x8x8

BB squat
135x5
185x5
225x5x5

v bar tricep pushdown
40x12
60x8
65x8x8x8

lat pull down
100x12
145x8x8
110x15

pretty toasted, everything felt really good today, happy about that. Shins pretty tore up they got a new bar on the platform and it was the only one not in use.

 

[Electrake]

Gym time 5:15am - 6:30 am
1RIR
BW 224

hyper extensions
BWx10x12x15

Deadlift
95x12
135x8
185x5
225x5
245x5x5x5x5
225x5

Romanian deadlift
145x8x6

seated leg curl
90x12
100x8
125x8x8

BB squat
135x5
185x5
225x5x5

v bar tricep pushdown
40x12
60x8
65x8x8x8

lat pull down
100x12
145x8x8
110x15

pretty toasted, everything felt really good today, happy about that. Shins pretty tore up they got a new bar on the platform and it was the only one not in use.

Nice

My gym just got a new deadlift bar, the knurl on that beast is so damn aggressive, bleeding shins the last few weeks from grazing the skin.

 

[SkRaw85]

Can’t beat that new knurling feeling

 

[Hyde]

Great session!

Time to get some thick socks or some knee sleeves you can put over your shins.

I always wear knee sleeves when pulling. I have a big scar on my left shin that sticks out a lot further, and I cut it way too often if I don’t. Only time I pull without them is my 3 attempts at contest.

 

[MrKleen73]

Yep, protect those shins with something, knee sleeves, long sock, sweat pants, sweat pants and long socks, just cover em.

 

[Potbelly]

It’s been 2 years maybe a pic

 

[akboom87]

It’s been 2 years maybe a pic

There has been lots of progress pictures along the way

 

[akboom87]

Little annoyed because when I did my labs the test that I picked didn’t clearly indicate all tests. So I asked specifically about free test and e2 didn’t get a clear answer. So guessing that wasn’t included as I haven’t received anything else.

not sure if it’s worth going back and getting those labs done or not.

 

[akboom87]

Also this guy going to go off the rails a bit today. One of my friends that I worked with for years on the road (he still on the road) is back in town for a rotation. Haven’t caught up in a year almost, probably going to be many beers down the hatch today

 

[Electrake]

Probably going to be many beers down the hatch today

I resemble this lol... Cheers!

 

[akboom87]

I resemble this lol... Cheers!

Didn’t de rail to terrible but feel it some today!

while not ideal I only had 1 meal yesterday and saved everything up for my liquid calories.

 

[SkRaw85]

Didn’t de rail to terrible but feel it some today!

while not ideal I only had 1 meal yesterday and saved everything up for my liquid calories.

Ever try that jalapeño beer from Crow Peak in Spearfish? Liquid gold. I rarely drink anymore but every once in a while….

 

[Electrake]

Didn’t de rail to terrible but feel it some today!

while not ideal I only had 1 meal yesterday and saved everything up for my liquid calories.

Lol I had only 4 beers in total, and feel that

Ever try that jalapeño beer from Crow Peak in Spearfish? Liquid gold. I rarely drink anymore but every once in a while….

If you're ever in the area, a brewery in Charlotte, NC called Birdsong has a jalapeño pale ale that is quite good.

 

[akboom87]

Ever try that jalapeño beer from Crow Peak in Spearfish? Liquid gold. I rarely drink anymore but every once in a while….

No but now I am going to have to try that! Be heading to deadwood here in a week

 

[akboom87]

Lol I had only 4 beers in total, and feel that

I had six

 

[akboom87]

Smoke em if you got em
Invalid Link Removed

 

[Dustin07]

grill is looking gooooooood!

 

[akboom87]

Late update today work was busy

gym time 5am-6:30am
0RIR
BW-226

pull ups
BWx3x3x2

Hyper extension
BWx10x10x10

Smith machine bench
(Only thing open don’t know what the bar weight is so all weights are just plates)
90x12
140x8
160x10x7x6
140x10

(Very little rest between sets)

pec dec machine
60x12
80x8
100x10x10x10

cable bar tricep pushdown
40x27x17x15

lat pull down
100x12
155x8x7
100x12

DB preacher curl single arm
25x15x13x11

BB shrug
135x12
185x10x10x10

weight is up from a wings/ribs/cereal I was hungry yesterday.

 

[akboom87]

Progress picture update. Still a lot of work to do but definitely better then the last progress picture I feel.
Invalid Link Removed

 

[Hyde]

Good session; I can see the progress.

Now let’s see a 5-rep set of pull-ups! I know you have it in you. They don’t all need to be perfect; just crank it!

 

[akboom87]

Good session; I can see the progress.

Now let’s see a 5-rep set of pull-ups! I know you have it in you. They don’t all need to be perfect; just crank it!

I’ll get it done tomorrow morning

 

[SkRaw85]

Traps and shoulders coming out nicely!

 

[akboom87]

Gym time 5:15am-6:30 an
0RIR
BW 226

hyper extension
BWx10x10

pull up
BW x 5

BB squat
45x10
115x5
135x5
185x5
225x3x8x8x8
185x8x8

leg extension
115x15x10

cable pull through
55x15x15

Romanian deadlift
135x8

tricep rope pushdown
20x25x25x25x25

not going to lie I was dying after the sets of squats, almost dry heaving. Looking at my heart rate on Apple Watch I definitely was getting some work in. Quad pump was nasty.

also took a lot longer to complete this then anticipated as I was taking longer to recover between sets then I thought I would need.

pre workout 1.5 scoop pump addict
Post workout milk/ protein
Supplements
PEA relief
M-test
Pine pollen

RIP Toby Kieth

 

[Dustin07]

RIP Toby Kieth

saw that. feels so weird

 

[Hyde]

How did those pull-ups feel?? Bet it’s been a hot minute since you busted out 5 of those guys in a row!

saw that. feels so weird

“How do you like me nowwwww?!!!!”

The sweetest revenge really is overwhelming success. RIP to the man who taught me that.

 

[akboom87]

How did those pull-ups feel?? Bet it’s been a hot minute since you busted out 5 of those guys in a row!



“How do you like me nowwwww?!!!!”

The sweetest revenge really is overwhelming success. RIP to the man who taught me that.

It was kinda ugly on 4 and 5 but I got it done, definitely been a few years

 

[Dustin07]

“How do you like me nowwwww?!!!!”

unfortunately the quote that replays most in my head is "I loooove this baaarrrr"

 

[akboom87]

unfortunately the quote that replays most in my head is "I loooove this baaarrrr"

That was a good one of his for sure. He had a lot of good stuff and seemed like a pretty down to earth guy.

 

[akboom87]

Off day, definitely a little sore from yesterday but a good sore legs feel pumped and bigger.

 

[akboom87]

Well today was good and ehh, in the words of @SkRaw85 my left arm was fuggin wobbles magoo on bench.
gym time 5am-6:30am
Bw-225
0 RIR

pull up
BWx6

bench
45x10
95x5
135x5
155x5
Slinger 185x3/205x3x3 shut it down there could not stay stable
175x5x5x3x3

DB upright row
30x14x12x10x8

wz bar preacher
40x12
50x10x8x6x7 losing strength in left arm

hammer curls
15x20x20x10

BB bent over row
95x12
125x10x10

straight bar skull crusher
40x14
60x12x10

hyper extension
Bw x15x15x15

DB stiff legged deadlift
30x20x20x10

more workout fish oil+pea relief/1.5 scoop pump addict

post whole milk 2 scoops protein powder

Next week is a whole week of DOT training out of town. Depending on hotel accommodation might do just light pump style or might just be an off week. Tomorrow will be the end of my 4 week meso then it’s supposed to be one week deload.

 

[Dustin07]

Next week is a whole week of DOT training out of town. Depending on hotel accommodation might do just light pump style or might just be an off week. Tomorrow will be the end of my 4 week meso then it’s supposed to be one week deload.

my money says you get a hankering and figure something out. I've grown to enjoy little hotel gym pump sessions. might be pretty shore, like maybe 45 minutes or something. Under hydrated, no preWO, etc but if you're nutrition is a little sloppy all those extra carbs go to good use

plus you just enjoy it as a screw off day if it's not in your programming and hit the things that you "want" to pump up. little db bench work, some curls, etc.

 

[Electrake]

fuggin wobbles magoo

 

[Hyde]

my money says you get a hankering and figure something out. I've grown to enjoy little hotel gym pump sessions. might be pretty shore, like maybe 45 minutes or something. Under hydrated, no preWO, etc but if you're nutrition is a little sloppy all those extra carbs go to good use

plus you just enjoy it as a screw off day if it's not in your programming and hit the things that you "want" to pump up. little db bench work, some curls, etc.

That’s how I see it. 40 minutes of pump up stuff a couple times always makes me feel way better than doing nothing. If they have any dbs at all, they will be heavy enough for that.

Plus, there’s always pushups in the room if not. A week of that for 10 minutes daily absolutely makes a difference vs nothing.