Good idea working yourself off Ambien. I bet long-term you’ll be better off.
I had to do that. I wish you the best.
1 Like
10.6.25 weight: 195.8
A. Hammer Strength Shoulder Press 10/10/12
B. Cable Lateral Raises 10/10/10
C. Machine Rear Dealt 12/15
D. DB Shrugs 15/12/12
7 Likes
10.7.25 weight: 194.6
A. Hammer Strength Decline Press 12/12/12
B. Machine Flies 10/10/10
C. Underhand Pulldowns 10/10/10
D. Seated Row 8/8/10
8 Likes
10.8.25 weight: 194.8
A. Kneeling Cable Crunches 15/12/12
B. Palloff Press 12/12/12
C. Overhead Rope Extensions 12/10/12
D. Plate Loaded Machine Preacher Curls 8/8/8
I had planned to do another exercise for bis and tris, but my arms were really pumped (almost painfully so). They still are about 20 minutes later. It’s weird.
Edit: I have been loading up on creatine this week, mixing it in with Igniter before my workout and some amino acids after.
8 Likes
10.9.25 weight: 196
A. Goblet Squats 12/12/12
B. Bulgarian Split Squats 10/10/10
C. Leg Extensions 10/10
D. Seated Calf Raises 10/10/10
7 Likes
10.10.25 weight: 197.6
A. Hammer Strength High Row 10/10/10
B. Straight-Arm Pulldown 15/15
C. Crossbody Cable Raise 15/15/15
D. Machine Chest Press 20/20
Weight is going up. Gotta get a grip on that now. I do think part of it is loading up on the creatine, but not all of it.
10 Likes
10.12.25 weight: 199.2
Lots and lots of stretching and abs
A. Overhead Rope Extensions 12/12/10
B. Incline DB Curl 14/13/13
C. Reverse Grip One-Arm Pushdowns 15/12
D. EZ Bar Cable Curl 12/10
7 Likes
10.13.25 weight: 199.4
A. Hammer Strength Incline Press 10/10/10/8
B. Cable Crossovers 12/12/12
C. Pulldowns 10/10/10
D. Hammer Strength Seated Row 8/8/10
8 Likes
10.14.25 weight: 200.2
A. Hammer Strength Shoulder Press 12/12/10
B. Machine Lateral Raises 10/10/10
C. Face Pulls 15/15/15
D. Cable Shrugs 12/10/12
8 Likes
10.15.25 weight: 200
A. Planks
B. Kneeling Cable Crunches
C. Total Gym Abs
D. Palloff Press
E. Rope Pushdowns 12/12/10
F. Sitting Alternating DB Curl 8/8/8
8 Likes
10.17.25 weight: 199.6
A. One-Legged Leg Press 10/10/10
B. Reverse Lunges 8/8/8
C. Seated Calf Raise 10/10/10
D. Leg Extensions 12/10/10
E. Bunch of Birddogs
7 Likes
Not sure why, but the phrasing of this made me chuckle.
10.18.25 weight: 198.6
A. Total Gym Abs 3xF
B. Kneeling Cable Crunch 10/10/10
C. Overhead Rope Cable Extensions 10/10/10
D. Cable Rope Hammer Curls 8/8/8
E. Rope Pushdowns 12/10/10
F. Bar Curl 2xF
I’m on call this weekend and can’t go visit my wife, so this is the first Saturday I’ve had in a LONG time. Gonna try to get a lot done around the house this weekend. Do some deep cleaning.
8 Likes
10.19.25 weight: 200
A. Hammer Strength Shoulder Press 12/10/10
B. Machine Rear Delts 12/12/12
C. Machine Lateral Raise 10/10/10
D. Cable Shrugs 10/10/10
9 Likes
10.20.25 weight: 198.8
No workout today. Went and had a dexa scan and Resting Metabolic Rate test done. I’ve done a couple before in Jan 2020 before the pandemic hit, and Sept 2021 when I had gotten really fat after working from home and being a lazy ass. I wish I had done one before I started the GLP-1 in August of 2024. My weight had peaked at 245 a couple of months prior to that. Found out that I burn primarily carbs rather than fat, which surprised me because I do really well on Keto. Anyway, so I have record of things:
Actual age: 53 Biological age: 47
RMR 2198 calories Predicted 1827
| Date | Weight | Body Fat % | Lean Mass | Visceral Fat |
|---|---|---|---|---|
| Jan 2020 | 203 | 21.39 | 152 lbs | 2.05 lbs |
| Sept 2021 | 231 | 29.9 | 154 lbs | 6.53 lbs |
| Oct 2025 | 201 | 19.4 | 155 lbs | 2.09 |
Need to get the visceral fat down to around 1lb. Cortisol apparently plays a big role in that, and with the wife being in prison I get it. But definitely shows me I really need to cardio for my health. Glad to see that I didn’t lose a lot of lean mass while dieting.
10 Likes
Obviously you can’t see me, but I have my jealous awed face on.
I want one now, too.
Found out that I burn primarily carbs rather than fat, which surprised me because I do really well on Keto.
It can take a LONG time to get fat adapted, like 6 months of consistent ketogenic dieting, especially when trying to overcome a lifetime of sugar burning. I also wonder if the use of GLP-1 prevent you from eating enough fat to actually get your body to switch fuel sources.
But, in either case, you’re still absolutely killing it.
1 Like
10.21.25 weight: 197.6
A. Hammer Strength Incline 10/10 drop set 10/6
B. Machine Flys 10/10/10
C. Seated Row 10/10/10
D. Pulldowns 8/8/8
I have a spreadsheet of my weight going back to1/1/2020 so I was able to go back and compare the bodyfat % on my scale at home to the dexa scans. The scale at home reads consistent from day to day (and drops as I lose weight), but it seems the leaner I am the more it is off. It is off about 7% right now. Just something I was wondering.
5 Likes
Bioimpedience scales are basically bodywater scales. You’ve got the right idea to use it to track trends, rather than for real percentages. Even DEXAs can be off. The only real way to know bodyfat is via autopsy, and, of course, that has it’s own challenges…
5 Likes