Weights up, scales down…

akboom87 said:
started losing power on pause bench, more then likely it is from not a lot of deep sleep. Also the whole bench thing got me messed up. The dude was super apologizing, I get it he didn’t mean to but like I told him **** man couldn’t you have just waited like 15 seconds.

Anyways happy with my strength, stamina fell off today but overall still a good session!
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Seems like everyone is so wrapped up in their own world these days any sense of self awareness is out the window.
 
MrKleen73 said:
Oh man I got a 2 samples of this a while back and it is definitely going on my list of Pre's to pick up a tub of soon. Great stuff. bery fcused and the energy was perfectly wonderful. Plenty of energy but no zipping around feeling just great unadulterated and focused energy for the entire session with no crash at all. VERY NICE PRE!!!!
Yeah after trying them they have my support. I have Edge of intensity or something else they have I need to try, it comes in capsules but i don't remember the exact name. Looking forward to giving it a shot. I think that one is more focus intensive from reading the sample packet.
Definite improvements. Also to get the caps to pop instead of raising the arms pop out the lats, and then press the triceps into the lats and they will cap out a bit more.
Sounds like SUMO may end up being your bread and butter move for the most weight once you get the form down. Those hips will loosen up a lot with doing these more often, that is not a natural lifting position for the hips so it will take a little time of doing them for the hips to open up more, which will also make you much more efficient at doing them.

Right, @akboom87 maybe it's time we set up a tag team match and teach these guys a lesson! Cage match to death or submission whichever comes first!
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Edge of insanity is definitely a good pre workout.

I have sumo in for the next 8 weeks so hoping to get the groove on it! Definitely think that’s where I will pull the most weight.

I don’t think they would stick it out for a match, they’d scatter and run for the hills. Be like the new road house movie when Conner is on that little raft and says welcome to my little octagon 😂
 
dapack said:
Seems like everyone is so wrapped up in their own world these days any sense of self awareness is out the window.
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That’s a fact. What really scares me is they all get in there cars and are on the road not paying attention or giving a **** about anything.
 
Wake up time 4:30
1 scoop edge of insanity and 1 scoop all max carb powder 1 cup of coffee

week 11 day 2
Gym time 5:15 - 6:15 am

squat (85%)
225lbs x3 x3 x8 last set was a plus set

pause squat
200lbs x5 x5 x5 x5

High box squat
200lbs x5 x5 x5 x5

leg press
4 plates per side x9 x9
5 plates per side x9 x9

db side bends
55lbs x9 x9 x9 x9

what a session, drenched it sweat, almost ridiculous. Legs where definitely fatigued from yesterday field work but made them work.
 
akboom87 said:
That’s a fact. What really scares me is they all get in there cars and are on the road not paying attention or giving a **** about anything.
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Just thinking this same thing pulling out of my street this morning... people are just not considerate these days. Probably applies to a lot in life.
 
Wake up time 4:25 am cup of coffee and 1 scoop edge of insanity.

gym time 5am -6 am had to move quickly as I had to be onsite a little early this morning.

week 11 day 3
OHP (85%)
115lbs x3 x3 x8 last set was a plus set.

behind the neck press (smith machine)
110lbs x5 x5 x5 x5 x5

standing pin press chin height
100lbs x5 x5 x5 x5

French press
60lbs x9 x9 x9 x9

Upright BB row
90lbs x9 x9 x9 x9

JM press
95lbs x9 x9 x5
45lbs x8 x8

gassed out on the JM press. I wanted to do it earlier in the session but everything was occupied. My legs are sore as hell today I guess combination of the squats from Wednesday and then all the field work and extra steps 😂. Over all pretty happy with the session. Will be doing deads tomorrow morning!
 
akboom87 said:
Wake up time 4:25 am cup of coffee and 1 scoop edge of insanity.

gym time 5am -6 am had to move quickly as I had to be onsite a little early this morning.

week 11 day 3
OHP (85%)
115lbs x3 x3 x8 last set was a plus set.

behind the neck press (smith machine)
110lbs x5 x5 x5 x5 x5

standing pin press chin height
100lbs x5 x5 x5 x5

French press
60lbs x9 x9 x9 x9

Upright BB row
90lbs x9 x9 x9 x9

JM press
95lbs x9 x9 x5
45lbs x8 x8

gassed out on the JM press. I wanted to do it earlier in the session but everything was occupied. My legs are sore as hell today I guess combination of the squats from Wednesday and then all the field work and extra steps . Over all pretty happy with the session. Will be doing deads tomorrow morning!
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You ever try incline JMs? It’s a great variation to throw in for tri destruction
 
So ended up working most of Saturday and did not make it to the gym.

Update, my log will be changing gears. I took @MrKleen73 up on some coaching. Going to get back to shedding some fat! Have crept back up to 228 since May of this year. Will be knocking out a 8 week cut and then see where things are at. Pretty excited about this!


Have been real busy and today’s session was a hypertrophy chest and arms. I did not have time to plug the workout into an app or anything I just grabbed weights and ran through the session. Also will be increasing steps and low impact cardio! Hope you guys will enjoy following along!!

Let’s go!!!
 
akboom87 said:
So ended up working most of Saturday and did not make it to the gym.

Update, my log will be changing gears. I took @MrKleen73 up on some coaching. Going to get back to shedding some fat! Have crept back up to 228 since May of this year. Will be knocking out a 8 week cut and then see where things are at. Pretty excited about this!


Have been real busy and today’s session was a hypertrophy chest and arms. I did not have time to plug the workout into an app or anything I just grabbed weights and ran through the session. Also will be increasing steps and low impact cardio! Hope you guys will enjoy following along!!

Let’s go!!!
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Can't wait to see what we can do here in the next couple of months.
 
akboom87 said:
So ended up working most of Saturday and did not make it to the gym.

Update, my log will be changing gears. I took @MrKleen73 up on some coaching. Going to get back to shedding some fat! Have crept back up to 228 since May of this year. Will be knocking out a 8 week cut and then see where things are at. Pretty excited about this!


Have been real busy and today’s session was a hypertrophy chest and arms. I did not have time to plug the workout into an app or anything I just grabbed weights and ran through the session. Also will be increasing steps and low impact cardio! Hope you guys will enjoy following along!!

Let’s go!!!
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Excited for you man! Looking forward to hearing what @MrKleen73 has in store for you.
 
I'm usually a bit more paranoid about people bumping my bar if I'm squatting heavy, in case that high load and a twisted spine could do some damage but good grief, to bump a guy while he's benching..... it's like a gym meme moment.
 
akboom87 said:
So ended up working most of Saturday and did not make it to the gym.

Update, my log will be changing gears. I took @MrKleen73 up on some coaching. Going to get back to shedding some fat! Have crept back up to 228 since May of this year. Will be knocking out a 8 week cut and then see where things are at. Pretty excited about this!


Have been real busy and today’s session was a hypertrophy chest and arms. I did not have time to plug the workout into an app or anything I just grabbed weights and ran through the session. Also will be increasing steps and low impact cardio! Hope you guys will enjoy following along!!

Let’s go!!!
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You’re in great hands. I have been learning useful nutritional info from Kleen for 12 years now on this board, without exaggeration. Lots of things that helped me find what works well for me for different scenarios.
 
Yesterday 9-10-24
So far nothing but good things to say!

Kinda a rough night last night little guy was up multiple times then would go back to sleep, then repeat 😂

Wake up 4:15 2 scoop edge of insanity, let that settle then down my intra workout shake. Gym time 5 am-6:15 am

Squat high bar- 2rir
225x8x6
Down set 185lbs x10

Leg press
4 plates per side x 12x10x10
Super set DB RDLs 60lbs per X 12x10

Leg extension
80lbs x15 x10 drop set 60x18+4 partials
Super set leg curls 80 x16 x12 drop set 60 x20+5 partials

Got some cardio in but honestly I was gassed and legs were toast. Did do some stretching and dead hangs afterwards.

step count has been north of 10k.
 
Got a good nights sleep last night that was very much needed! Intra shake down about to go knock out some treadmill this morning.
 
Looking good, and gassing you out is part of the goal here. :) That pace will help bring up your NEAT through the EPOC - Excess Post Exercise Oxygen Consumption. Basically your body has to repay that oxygen debt from the hard workout. So it ends up using more oxygen and calories throughout the day in that effort.

If anyone is interested in learning a little more on it ACE has a decent and easy to read article on the subject here.
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akboom87 said:
step count has been north of 10k.
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Good on you man. back around 2015/2016 I could knock out 90-120minute sessions at the xfit box, including wods, wear my pedometer all day and the entire time at the gym and not even come close to 10k (our old insurance gave you a credit for hitting 10k/day). For a while I could attach the pedometer to a fan when I got home to rack up the extra steps but the firmware update eventually caught on to me 😅

I was like dude I just sweat out 8lbs of water, ran a heavy squat day and did 2 WODs, but I don't get my $1 insurance credit because I didn't walk 10k steps? 😅😅

every time I cut though, those basic steps are such a huge part for me.
 
It is also helping that the wife is on a diet herself, she is using a lady helping her diet and also some hormone issues. So we have been eating along the same lines. She is doing workouts during the day and we go out with the kids walking when we can. So that is making it a lot easier.

Monday 16,182 steps
Tuesday 14,112
Wednesday 15,468 (not final yet)

Definitely getting things moving.
Cooking up dinner here in a bit today’s macros are going to be.
Calories 2,115/157 carbs/267 protein/53 fat
 
akboom87 said:
It is also helping that the wife is on a diet herself, she is using a lady helping her diet and also some hormone issues. So we have been eating along the same lines. She is doing workouts during the day and we go out with the kids walking when we can. So that is making it a lot easier.

Monday 16,182 steps
Tuesday 14,112
Wednesday 15,468 (not final yet)

Definitely getting things moving.
Cooking up dinner here in a bit today’s macros are going to be.
Calories 2,115/157 carbs/267 protein/53 fat
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Putting in that work, some serious steps going on there. Well done!
 
Some of the interrupted sleep is starting to creep up on me. Had a hard time getting out of bed this morning. Looking forward to catching up some sleep and some naps this weekend to get reset.

Wake up time 4:35am 1/2 scoop edge of insanity, pre workout shake 10mins after. Small cup of coffee.

Gym time 5:10 am -6:20 am
Db shoulder press 2rir
40lbs ps - x12 x12 myo reps 5-4-3
Super set ex bar seated tricep extension
35lbs x15 x12 myo rep 6-4-2

DB upright row
35lbs ps - x15 x12 myo reps 6-3-3
Ez bar tricep extension
40lbs x 20 x16 myo reps 8-5-3

Db bent over rear delt fly
12.5lbs ps- x14 x12
Assisted dips 50lbs+
13-12

Incline treadmill
7% 3.7 mph 146-155 beats per minute ☠️
 
Killing it man!
 
MrKleen73 said:
Killing it man!
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got to put in the work! Glad I’m working from home today, I need to catch up on some paperwork and go for walk with the family at lunch time!

Also I upgraded blender to a nutribullet blender the bigger one. This performs a lot better and makes way better shakes then the one I had before.
 
akboom87 said:
It is also helping that the wife is on a diet herself, she is using a lady helping her diet and also some hormone issues. So we have been eating along the same lines. She is doing workouts during the day and we go out with the kids walking when we can. So that is making it a lot easier.
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That is huge! so helpful when y'all are on the same page

akboom87 said:
Looking forward to catching up some sleep and some naps this weekend to get reset.
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I think you're a couple years away from that still lol 😅
 
Dustin07 said:
That is huge! so helpful when y'all are on the same page



I think you're a couple years away from that still lol 😅
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Yeah I know 😂 he does good for the most part I shouldn’t complain to much. I’m really impressed with how good are daughter sleep and only being 1.6 years old I’m just amazed.
 
akboom87 said:
got to put in the work! Glad I’m working from home today, I need to catch up on some paperwork and go for walk with the family at lunch time!

Also I upgraded blender to a nutribullet blender the bigger one. This performs a lot better and makes way better shakes then the one I had before.
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Let me know what you think of the blender. I've been rocking a magic bullet for at least a decade. Have gone through a set of blades at least once. But was thinking about upgrading to the ninja...
 
Segansational said:
Let me know what you think of the blender. I've been rocking a magic bullet for at least a decade. Have gone through a set of blades at least once. But was thinking about upgrading to the ninja...
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Well it’s like the big nutri bullet like counter model. So far a really like it. The kitchen aid blender it replaced was not great. The new one blends frozen stuff like nothing, then it can be reversed to really pull everything together and makes a huge difference to me at least.
 
akboom87 said:
Well it’s like the big nutri bullet like counter model. So far a really like it. The kitchen aid blender it replaced was not great. The new one blends frozen stuff like nothing, then it can be reversed to really pull everything together and makes a huge difference to me at least.
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I used the crap out of my old nutribullet until it finally died. the other thing I'm really curious about is the ninja creami thing. I think Hyde recommended tossing my protein in the freezer breifly at night, and that did not dissapoint, awesome treat. so the ninja creami would be a step up, but I was reading the recipes and you need to make tomorrow nights protein tonight lol.
 
Dustin07 said:
I used the crap out of my old nutribullet until it finally died. the other thing I'm really curious about is the ninja creami thing. I think Hyde recommended tossing my protein in the freezer breifly at night, and that did not dissapoint, awesome treat. so the ninja creami would be a step up, but I was reading the recipes and you need to make tomorrow nights protein tonight lol.
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Oh, the creami is pretty awesome. My wife uses it a lot, and has essentially made it her healthy breakfast option. Tons of recipes online for vegan, + protein, straight up ice cream.
 
6 ounces sirloin 100grams spinach and 14 grams of Kerry gold butter

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Finish this up and off for are evening walk about.
 
Don’t have quite a hectic day today so I wasn’t up as early as normal.

Wake up time 4:45 am
1/2 scoop souls for sale
Pre workout shake after that

Gym time 5:30 am - 7 am

Seated leg curl 2 RIR
100lbs x15 x13 x12 + 3 partials

Trap bar deadlift- low handles 2RIR
225lbs x8 x8
Drop set 185lbs x12 myo rep x4 x4 x3 x1

Cable flexion row- 2RIR
60lbs x 15 pause suck air 5 more reps, x15 x 10
Drop set
40lbs x20 these I was dying on

Lat pull down shoulder width grip- 2RIR
100lbs x13 x12

Meadows lat stretch-
80lbs x15 x15
These are new for me I struggled because the machine was almost not tall enough, I moved back more was better. Stretch was good.

So yesterday I was like man doing good not that hungry. Well after dinner hunger started hitting, after are evening walk and some more water and salt it subsided. I could tell I seemed to struggle a bit more in today’s session. Also though I am working on really short rest times, for which I am totally not used to 😂 so that is also a bit of a difference.

Overall really great session!

25 minutes incline 7% 3.5 mph I had to ramp up to 5 mph and slight jog in intervals then back to 3.5. Keeping heart rate 148-160 bpm
Solid sweaty dripping good time!!

Shower and mix up my post workout shake!
 
historically deadlifts would always create the absolute most hunger in me over any other lift. within 24hrs. this is one reason why I really love the TRF approach, like 20:4 cause my wife and I are usually in bed by 8 or 8:30 during the week so if I start eating at 4pm I'm going to be fine even if I go off the rails.

Unfortunately I just don't think that's the responsible way for me to resume my cut for the next 6-8 weeks, I need to actually utilize some discipline, but fasting and that 20:4 process for a little caloric control has been a nice life hack for me to 'diet' without feeling the least bit like i'm dieting lol
 
I wish I could get my hands on a trap bar for deads. Feel like being neutrally aligned with my arms/shoulders at my sides vs slightly in front of me on conventional pulls might help me out with my lower back.
 
akboom87 said:
got to put in the work! Glad I’m working from home today, I need to catch up on some paperwork and go for walk with the family at lunch time!

Also I upgraded blender to a nutribullet blender the bigger one. This performs a lot better and makes way better shakes then the one I had before.
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Yeah, I have the nutribullet with the 35oz cup I think. I love it, and it breaks down ice and food like a beast!!!
Segansational said:
Let me know what you think of the blender. I've been rocking a magic bullet for at least a decade. Have gone through a set of blades at least once. But was thinking about upgrading to the ninja...
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I have the ninja at home too, but when I make my shales and smoothies I use the nutribullet every time.
Segansational said:
I wish I could get my hands on a trap bar for deads. Feel like being neutrally aligned with my arms/shoulders at my sides vs slightly in front of me on conventional pulls might help me out with my lower back.
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Yeah it definitely helps with the lower back issues while still allowing for the upper back and yoke to take a nice hit as well.
 
I just want to shine a little light where it deserves to be shined. @akboom87 Has been putting in some serious work and working with a steep deficit. He has impressed me this week, and should be very proud of himself. I will let him tell you the results of the first week, but he should definitely be proud of the dedication, and discipline he displayed this week!!!
 
Late getting on here today. So yes first thing this morning I was feeling refreshed as I got a solid 8 hrs of un interrupted sleep last night!

Did my check in this morning with @MrKleen73 then got some work on the computer done. Took a good walk, got meal prep done for 4 days, did some shopping with the fam.

So week one started Saturday morning with a weight of 228 lbs.

Check this Saturday morning 220.8

The week was a good week, gym sessions were intense along with the cardio. So far my average step count from Saturday-Saturday 13,042.

Thursday afternoon I did start to feel some hunger coming in, also the deficit started to feel more as well. Also I made a mistake by not adding some phylum husk (spelling?) powder. So that is being added today.

Definitely is making a huge difference having a coach setting the plan. Full meal plan, meal timelines, work out plans the whole nine yards. Now I just implement and follow, first week a success!
 
Well my little girl seems to have caught something, she has not been feeling good all day. No fever but has puked a few times been giving her some pedelite and water. She has been clung to me most of the day so been just sitting and napping with her for the day.
 
akboom87 said:
Well my little girl seems to have caught something, she has not been feeling good all day. No fever but has puked a few times been giving her some pedelite and water. She has been clung to me most of the day so been just sitting and napping with her for the day.
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Gotta be a Daddy first! Good man!
 
akboom87 said:
Definitely is making a huge difference having a coach setting the plan. Full meal plan, meal timelines, work out plans the whole nine yards. Now I just implement and follow, first week a success!
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a coach in this game always reminds me of the scene from Bull Durham when Crash tells Nuke "don't think, you can only hurt the ball club".

 
Well the good new little one is all good today, not sure what the problem was yesterday. Also my wife started her classes today, finishing up her degree. We just got her a new computer like 6 months ago. Did a windows update over the weekend and this evening it won’t boot. So spent the last hour or so trying to figure that piece out. Ended up just factory reset it.
 
So on to today’s news. The fiber powder finally kicked in after this morning movement feeling so much better.

Wake up time 4:15 am 1 scoop of edge of insanity. 4:40am pre workout shake.

Gym time 5 am-6:30 am

Incline smith 2rir (just counting plates)
90lbs x13 rest pause set +6
Drop set 80lbs x14 x14 myo reps 6+4+4+2+2

Superset DB dead hang curls
20lbs x15
Drop set 15lbs x15 myo reps 10+6+4

Chest press machine
90lbs x12 x10 x8 double drop set 70lbsx7x5
Superset laying db curls
20lbs x12x12
15lbs x10 x6 x6 x3

Pec dec
100lbs x12 x12
90x12
Super set
Db medial delt swing
20lbs x 20 x20 x18
Seated rear delt swings
15lbs x20 x20 x17

Pump was in full effect!
25 minutes 6.5% incline 3.5 mph - 4.5mph heart beat 148-158 bpm

Sweating and feeling it. Not sure why some of the lights didn’t show up in the picture? But was 1.58 miles
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Shower then post workout shake!
 
Turning up the heat in here!

I am sorta the same constantly trying to throw in some extra superset bicep work. Seems like most of what we do is "arms" but I just feel like I have to 10x my arm work to see progress there. I should just get some light Dbs at home, like 35s or something and add in 5 random sets a day
 
Dustin07 said:
Turning up the heat in here!

I am sorta the same constantly trying to throw in some extra superset bicep work. Seems like most of what we do is "arms" but I just feel like I have to 10x my arm work to see progress there. I should just get some light Dbs at home, like 35s or something and add in 5 random sets a day
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I was joking with the wife today I need a cable set in in my work truck like rocky!
 
sammpedd88 said:
That’s one of the best baseball movies. So many damn good quotes in it!
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Right, he has done some of the better sports movies out there. Bull Durham, Tin Cup, Field of Dreams, and For the Love of the Game.
 
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