Weights up, scales down…

Welll -15 this morning.

I plugged my truck in last night it has a block and oil pan heater. I do not have a battery warmer. This morning just not quite enough to juice to fire. I had a feeling it was getting close it’s an old battery.

So I’ll have to get that changed, no gym this morning. I don’t want to take the diesel out of tbe garage and make all that noise and wake up the whole house hold. So coffee on the couch it is!
 
akboom87 said:
Feeling the deficit and treadmill, little surprised still holding 208lbs. But I’m expecting a drop here soon.

Also been getting in my head this week, feeling weak and like I’m going backwards. I know this is not the case but it’s been a battle lately
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Looks like you're managing through it, so it may have just been a blip that day. But wondering if a refeed or similar might assist here? Unsure what Kleen's got in store for you.

akboom87 said:
Welll -15 this morning.

I plugged my truck in last night it has a block and oil pan heater. I do not have a battery warmer. This morning just not quite enough to juice to fire. I had a feeling it was getting close it’s an old battery.

So I’ll have to get that changed, no gym this morning. I don’t want to take the diesel out of tbe garage and make all that noise and wake up the whole house hold. So coffee on the couch it is!
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Ugh. It's been cold here, got about 6" of snow the other day - but at least we're above 0! I may turn on the heat in my garage too though this morning...
 
Segansational said:
Looks like you're managing through it, so it may have just been a blip that day. But wondering if a refeed or similar might assist here? Unsure what Kleen's got in store for you.



Ugh. It's been cold here, got about 6" of snow the other day - but at least we're above 0! I may turn on the heat in my garage too though this morning...
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I did increase carbs on Sunday. Unfortunately have not been working with Kleen, finished up first part of November and then we were in the process of moving and holidays etc. I would like to start back again but budget just doesn’t have that at the moment.
 
akboom87 said:
So I’ll have to get that changed, no gym this morning. I don’t want to take the diesel out of tbe garage and make all that noise and wake up the whole house hold. So coffee on the couch it is!
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what is your main source of heat for the house?


Segansational said:
Ugh. It's been cold here, got about 6" of snow the other day - but at least we're above 0! I may turn on the heat in my garage too though this morning...
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I'm jealous, we are pretty cold hanging around 28f-32f until late afternoon when it starts to move towards 40f but we have no moisture in the forecast until my wife and I head to Costa Rica. I'm praying the snow doesn't dump while we're gone. some measureable snow would be fun!


1737477884287.webp
 
Dustin07 said:
what is your main source of heat for the house?




I'm jealous, we are pretty cold hanging around 28f-32f until late afternoon when it starts to move towards 40f but we have no moisture in the forecast until my wife and I head to Costa Rica. I'm praying the snow doesn't dump while we're gone. some measureable snow would be fun!


View attachment 248818
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It’s like 40 degrees warmer where you’re at; I’m not exaggerating when I say I do not wear a jacket for that right now in winter if I’m just going to/from the car.

It was -19* windchill this morning going to the gym, and the absolute high today is expected to be 2*.
 
Hyde said:
It’s like 40 degrees warmer where you’re at; I’m not exaggerating when I say I do not wear a jacket for that right now in winter if I’m just going to/from the car.

It was -19* windchill this morning going to the gym, and the absolute high today is expected to be 2*.
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I think the last times I saw negative temps were with windchill in Tacoma when I first moved there back in like 2016, and then when I was snowgoose hunting in Missouri, we reached -8 or -16 I can't remember. but man my skin is not built for that. gets so dry it feels like it's on absolute fire.

I agree with you though, last saturday when we went out to golf i was wearing 3 layers when we started (about 28f) by the time we got to the end of the round I was down to my short sleeve shirt basking in the warm 42f sunshine LOL as long as it's not raining i'm a pretty happy camper
 
Dustin07 said:
what is your main source of heat for the house?




I'm jealous, we are pretty cold hanging around 28f-32f until late afternoon when it starts to move towards 40f but we have no moisture in the forecast until my wife and I head to Costa Rica. I'm praying the snow doesn't dump while we're gone. some measureable snow would be fun!


View attachment 248818
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Natural gas is the main heat source for the house. It’s super cheap. The garage is not heated, there is room for both pickups but with the freezer and all the shelving it makes it a tight squeeze so I just park in the driveway.
 
Meh, sums up the morning. Bright side new battery installed so the truck starts.

Really drained this morning, normal wake up time gym at 5 am.

Lower back killing me woke up half on my back half on side. Stretching and core work.
15 minute walk.
 
akboom87 said:
Just slept in today, fatigue definitely caught up. Already feel more refreshed this morning.
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I hope you get to feeling better quickly. Looking awesome in your new progress pics.
 
MrKleen73 said:
I hope you get to feeling better quickly. Looking awesome in your new progress pics.
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Thanks man!

I’m my own worst enemy 99% of the time, with it being cold and not being able to get out much I’ve been hitting the gym a lot more. Just pushing faster then recovery and it caught up, i believe.
 
akboom87 said:
Thanks man!

I’m my own worst enemy 99% of the time, with it being cold and not being able to get out much I’ve been hitting the gym a lot more. Just pushing faster then recovery and it caught up, i believe.
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I honestly don't think that ever harmed me when my goal was simply weight loss/aesthetics, 6 pack etc. I don't believe "over training" led to excessive cortisol that kept me fat or anything. I got fucking shredded and stayed that way for years by over training. But what it did do, was opened me up to a lot more injuries and stunted my strength gains horribly. the mindset I developed was I can be lean or I can be strong. (I'm not saying one thing is right and one is wrong, just personal observation from my experiences and approaches over the years). I've definitely built far more muscle mass with 1/2 the training sessions, but I also routinely keep 10+lbs of extra bodyfat on me I think as well.
 
Dustin07 said:
I honestly don't think that ever harmed me when my goal was simply weight loss/aesthetics, 6 pack etc. I don't believe "over training" led to excessive cortisol that kept me fat or anything. I got fucking shredded and stayed that way for years by over training. But what it did do, was opened me up to a lot more injuries and stunted my strength gains horribly. the mindset I developed was I can be lean or I can be strong. (I'm not saying one thing is right and one is wrong, just personal observation from my experiences and approaches over the years). I've definitely built far more muscle mass with 1/2 the training sessions, but I also routinely keep 10+lbs of extra bodyfat on me I think as well.
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I agree I don’t think it would harm me as the focus is on a deficit not a strength or performance focus. I will have no excuses tomorrow morning 😂
 
Resolve10 said:
If you are feeling fatigued I’d maybe just dial the intensity back on the cardio or swap in other forms every so often.

I’ll be the last to tell you not to run, but you went from not running to basically running every day you train with the intensity creeping up. The overall HR average isn’t necessarily too high, but considering the span of speeds you list I’d be interested to see what zones, for what lengths, and where it is peaking. Such a new stimulus and at too high intensity may just be too much right now while also in a deficit.
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Or if he is enjoying pursuing the running and increasing intensity keep doing it, just do it a little less often.
 
Dustin07 said:
just do a line of cocaine, slam some old school Jack3d and set a 5k PR time. that's what Trump would do, IMO.
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I wonder which would have the bigger kick in that scenario!!!! Between 1 line of coke or 1 serving of old school Jack3d, I am not too sure the jack3d wouldn't win. it would definitely last longer.
 
Resolve10 said:
Ya I literally said dial it back or switch up forms (making it less frequent).

It really just depends on goals so free to do whatever if one doesn’t care.
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@Resolve10 Yeah, I see that now. I started to respond and got called away from my desk. So when I got back the only text showing was the bottom paragraph. While I was responding I went to look back at the quote to make sure you hadn't already said that, but totally missed the sentence above the paragraph when I checked. LOL Even when trying not to step in it sometimes we still do. :)
 
Resolve10 said:
If you are feeling fatigued I’d maybe just dial the intensity back on the cardio or swap in other forms every so often.

I’ll be the last to tell you not to run, but you went from not running to basically running every day you train with the intensity creeping up. The overall HR average isn’t necessarily too high, but considering the span of speeds you list I’d be interested to see what zones, for what lengths, and where it is peaking. Such a new stimulus and at too high intensity may just be too much right now while also in a deficit.
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Not sure if you can tell from the watch data but here is what I got
IMG_2532.webp
IMG_2531.webp
 
Yeah getting up to 165 is pushing pretty hard, you could definitely be cutting into some recovery there. You may want to manage that based on your goals. I know you mentioned running an 8 minute mile a while back, is that the main goal right now besides weight loss?
 
MrKleen73 said:
Yeah getting up to 165 is pushing pretty hard, you could definitely be cutting into some recovery there. You may want to manage that based on your goals. I know you mentioned running an 8 minute mile a while back, is that the main goal right now besides weight loss?
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No I was just curious if I could do it, I did a while back complete it. But nothing running related is a goal/top priority 😂
 
akboom87 said:
No I was just curious if I could do it, I did a while back complete it. But nothing running related is a goal/top priority 😂
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Yeah then I would either lower frequency, length or intensity of the cardio. You have a solid deficit from diet so burning 100 less calories in 4-5 cardio sessions is not going to make a big dent in the deficit at 400-500 smaller deficit but might be enough to increase recovery from your resistance training.
 
Forgot to put up this morning

Wake up time 4:40 am
1 cup of coffee
1 scoop of ryse Godzilla

Gym time 5:15 am -6:30 am

Warmups stretching

Db bench-not flat the one notch above-20degrees maybe?
Warmups
WS- 60# x10 x10

Seated lat row
Warmups
WS- 120# x10 x10

Incline bench
Warmups
WS-175# x6 x6

Lat pull down narrow grip
Warmups
WS-145# x10 x8

Cable tricep extension
50# x10 x10

Hammer cable curls
50# x10 x10

Incline treadmill, 5% incline, 3.8 mph, 130ish average bpm, 20 minutes.
 
Resolve10 said:
Appreciate the graphs.

A little hard to see exactly what the HRs are without any labeling on the axis or duration, but idk if that matters if just looking at this broadly.

There’s so many different ways or reasons to set up cardio (or intervals) in various ways and I think a lot of bodybuilding style information misses the mark on it. There’s a ton of ways to adjust it, but I’d rather not insert too much else info that probably isn’t necessary. The big picture is intervals are challenging (especially running intervals, doubly so when getting into running) so doing them too frequently is likely more detrimental than helpful at this point.

Good luck with the rest of the weight loss journey though!
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Yeah it’s hard to tell by them, the newer watch actually shows graphs with what zones you are in and for how long, a little more clear picture.

Always appreciate your insight!
 
2 scoops ryse Godzilla
1 cup of coffee
1 pre workout shake

Gym time 10am- 11 am

Warm ups stretching

Hyper extension
Warmups
WS-60# x8 x8 / 80# x10 x10 x8

Leg press
Warmups
WS-5 PPS x8 x8 pause in the bottom position

leg extension
Warmups
WS-170# x10 x8

Smith squat feet out forward for stretch
Warmups
WS-1 pps x10 x10

Hanging leg raises

Standing lateral db raise
Warmups
WS-20# x15 x15 x15

Ab machine
Warmups
WS-140# x15 x15

Lat pull down wide grip pulling to collar bone
Warmups
WS- 135# x18 x18 x12 x10

Back extension machine
Warmups
WS-130# x12 x12 x12

Pull ups wide grip
X5 x3 x3 x3
Deadhangs 40 seconds x2

Hammer curls
Start with 40# hit failure drop 10# work down to 10# db = pump

Really good session just had fun. The weekends wife goes to the gym first thing in the morning then I go just whenever. Weekdays I do the early morning she goes after I get home from work.

So far she has lost 40# in her journey she has been knocking it out of the park.
 
Wake up time 4:30 am
1/2 serving big bang
1 pre workout shake
1 cup of coffee

Gym time 5:10 am -6:30 am

Warmups stretching

Seated front raises DB
Warmups
WS-25#x12 x8

Seated anterior delt press
Warmups
WS-40# x10 x10 x10 RPE 9

Cable side lateral riase
Warmups
WS-10# x12 x12 x12 RPE 8-9

Over head cable tricep extension
Warmuos
WS-50# x12 x12 x10 RPE 8-9

Seated cable face pull(rear delt focus)
Warmups
WS-20# x12 x12 x12 RPE 9-10

Delt machine
40# x15 x15 x15

Smith upright row
Warmups
WS-25# pps x15 x12 x10

Cable curls
40# x15 x15 x12 RPE 10

Treadmill incline 3% 5.3 mph 20 minutes
 
Ooooo you’re on that big bang too huh? I don’t always take pre but when I do a half serving of that is PLENTY! Doesn’t crush my appetite like so many other exotics do.
 
SkRaw85 said:
Ooooo you’re on that big bang too huh? I don’t always take pre but when I do a half serving of that is PLENTY! Doesn’t crush my appetite like so many other exotics do.
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I got a sample of it to try out was to scared to do a full serving 😂

It’s definitely in a whole different category from what I’ve used so far. Really smooth though for me had no issues and lots of energy!
 
akboom87 said:
I got a sample of it to try out was to scared to do a full serving

It’s definitely in a whole different category from what I’ve used so far. Really smooth though for me had no issues and lots of energy!
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Spill the beans, what formula is this you speak of?!
 
Segansational said:
Spill the beans, what formula is this you speak of?!
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Well lol from what I gather the label really doesn’t show all and it’s labeled a prop blend. But supposedly the closest you can get to the original Jacked OG formula. Don’t know I never had the original.
 
Wake up time 4:40 am
1/2 scoop big bang
1 cup coffee

Gym time 5:20 am - 6:45 am

Warmups stretching

Machine hip thrusts
Warmuos
WS-200# x15 x15

Cable pull through
WS-50# x15 x15 x15

Romanian BB deadlift
Warmuos
WS-135# x8 x8 x8

Deadlift
Warmups
WS-225# x5 x5

Seated leg curl
100# x10 x10 x10

Co worker chatted me up

Treadmill 0% incline 5.3 mph 15 minutes
Treadmill 12% incline 3.2 mph 15 minutes
Really sweating out on that incline


Kinda pissed at myself, made the goal to cut weight. Can’t get locked in to what I need to do and have not made any progress, need to get it together.
 
akboom87 said:
Wake up time 4:40 am
1/2 scoop big bang
1 cup coffee

Gym time 5:20 am - 6:45 am

Warmups stretching

Machine hip thrusts
Warmuos
WS-200# x15 x15

Cable pull through
WS-50# x15 x15 x15

Romanian BB deadlift
Warmuos
WS-135# x8 x8 x8

Deadlift
Warmups
WS-225# x5 x5

Seated leg curl
100# x10 x10 x10

Co worker chatted me up

Treadmill 0% incline 5.3 mph 15 minutes
Treadmill 12% incline 3.2 mph 15 minutes
Really sweating out on that incline


Kinda pissed at myself, made the goal to cut weight. Can’t get locked in to what I need to do and have not made any progress, need to get it together.
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sometimes treading water while catching your breath and 2nd wind works wonders if you're careful not to slide the other way too far. The Kleen-Woosh effect is real!
 
Rest day yesterday, did get a long walk in afternoon with the kiddos been like 50 here! Warmer weather and rested up man feeling great again!

Wake up 4:30 am
1 scoop souls for sale
1 cup coffee

Gym time 5:15 am - 6:30 am

Warmups stretching (pre workout hitting ultra this morning)

BB bench
Warmups
WS- 185#x10 x10 / 225# x3

Seated lat row close grip
Warmups
WS-80# x14 x12

Incline db chest fly
Warmups
WS-40# x8 x8
Super set incline db press
40# x15 x15

Lat pull down
Warmups
WS-130# x12 x12

Cable overhead tricep extension-kneeling
Warmups
WS-50# x14 x14

Smith palm forward bicep curl thing
25# pps x10 x10
Super set hammer curl
35#x15 x15 /20# x15 x15


Incline treadmill 8%, 3.2-3.5 mph, 25 minutes,
148 bpm average for duration

Just one of those days, feel great, great session, in the zone.

Buckling down and getting refocused.
206# this morning
 
Wake up time 4:30 am

1 scoop ryse Godzilla
1 cup coffee

Gym time 5:20-6:40 am

Warm ups stretching

Leg press
Warmups
WS-3PPS x15 x15

Squats
Warmups
135x 5 ( so I have something going on, back feels great but I put some load on the bar and low back just not handling it. So I don’t know what’s going on, deadlifts do not seem to have any issues. So not really sure what’s to do)

Leg extension
Warmups
WS-120# x15 x15

Air squats
BW x20 x20

Standing lateral raise
15# x15 x15

Smith machine upright row
25# pps x10 x10

Ab machine
120# x20 x20

Db pullover
40# x15 x15

Incline treadmill 12%, 3.2-3.5 mph 20 minutes, 145 bpm average

Treadmill 0% incline, 5.3 mph 5 minutes, then 5 minutes cool down 2.5 mph
 
akboom87 said:
Wake up time 4:30 am

1 scoop ryse Godzilla
1 cup coffee

Gym time 5:20-6:40 am

Warm ups stretching

Leg press
Warmups
WS-3PPS x15 x15

Squats
Warmups
135x 5 ( so I have something going on, back feels great but I put some load on the bar and low back just not handling it. So I don’t know what’s going on, deadlifts do not seem to have any issues. So not really sure what’s to do)

Leg extension
Warmups
WS-120# x15 x15

Air squats
BW x20 x20

Standing lateral raise
15# x15 x15

Smith machine upright row
25# pps x10 x10

Ab machine
120# x20 x20

Db pullover
40# x15 x15

Incline treadmill 12%, 3.2-3.5 mph 20 minutes, 145 bpm average

Treadmill 0% incline, 5.3 mph 5 minutes, then 5 minutes cool down 2.5 mph
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Thpinal?
 
Well I switched gyms today. Last straw was this morning the wife went to go do her cardio and they said are membership expired and we needed to sign up again. I set all this up first of the year when it switched ownership.

So along with that the equipment has went downhill they don’t appear to be keeping it in working order so I just said to hell with it.

So new gym same price, this one is 24/7 key card access.

-Way better and more machines
-huge free weight area DB up to 125lbs
-5 dedicated power racks, all with band hooks at the bottom
-2 deadlift platforms
- huge turf area with sleds


Knocked out a pretty sick arm session, then just trying out all the matrix machines. Pretty stoked they also have a GHD with handles so you can do reverse hyper And have band attachment pegs. So I will be utilizing the **** out of that.
 
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