I’d say, if it continues - get it checked out. Better safe than hyponatremic!
If you’re drinking a lot of water during the day, maybe switch to an electrolyte drink like LMNT, LIquid IV or DripDrop instead. That might help too.
1 Like
Meetketchup Legs B (Ham Focus)
Tuesday, Jul 16, 2024 at 5:39pm
Squat (Barbell)
Set 1: 135 lbs x 5 [Warm-up]
Set 2: 225 lbs x 5 [Warm-up]
Hell no
Lying Leg Curl (Machine)
Set 1: 200 lbs x 14
Set 2: 200 lbs x 8
Hip Abduction (Machine)
Set 1: 175 lbs x 28
Set 2: 175 lbs x 18
Sissy Hack Squat
Set 1: 90 lbs x 10
Set 2: 90 lbs x 10
Straight Leg Deadlift
Set 1: 225 lbs x 12
Set 2: 225 lbs x 12
Set 3: 225 lbs x 12
Full stop
Seated Leg Curl (Machine)
Reverse Lunge (Dumbbell)
@hevyapp
Got so light headed that i had to stop early. Never in my life have i been so close to passing out.
Pretty sure I’m on the other side of hyponatremia, still sweating like crazy though. Still slamming water.
I had like a dozen bowel movements yesterday and now things are mostly normal. My stomach is telling me not to eat the shrimp i have planned for the rest of the week so I’ll have to figure something else out instead.
Scale showed a 4.4lb drop from yesterday and I’ve been chugging water. Idk.
3 Likes
Cardio
37 mins brisk walk
HR: 120
1 Like
Meetketchup Push
Wednesday, Jul 17, 2024 at 2:30pm
Incline Bench Press (Dumbbell)
Set 1: 70 lbs x 5 [Warm-up]
Set 2: 70 lbs x 5 [Warm-up]
Right pec was screaming at me with 70s. I had a minor tear some 5ish years ago here, decided to take it easy on this one.
Lateral Raise (Dumbbell)
Set 1: 45 lbs x 19
Set 2: 45 lbs x 14
Set 3: 45 lbs x 12
Reverse Grip Bench (Machine)
Set 1: 205 lbs x 16
Set 2: 205 lbs x 12
Cable Fly Crossovers
Set 1: 35 lbs x 15
Set 2: 35 lbs x 9
Upright Row (Barbell)
Set 1: 175 lbs x 8
Set 2: 125 lbs x 10
Low Cable Fly Crossovers
Lateral Raise (Machine)
Cable Y Raise
Triceps Dip (Weighted)
Triceps Extension (Cable)
@hevyapp
I wasn’t in it this workout. Short on time and energy. Had to deal with a gymnastics coach that was getting too touchy, helping my daughter understand her emotions about leaving that gym, setting the precedent on the type of treatment my daughter should allow, etc.
Some workouts are more mental than physical. The mental ones come with more significant gains.
I didn’t think id be dealing with these things when my daughter is 7…
Everyone’s okay, no one’s hurt (mentally or physically).
We’re looking into a new gymnastics school and maybe taking up horseback riding for a bit.
6 Likes
Garage workout after hours
Meetketchup Pull
Friday, Jul 19, 2024 at 3:20am
Lat Pulldown (Cable)
Set 1: 60 lbs x 21
Set 2: 60 lbs x 16
T Bar Row
Set 1: 135 lbs x 18
Set 2: 135 lbs x 13
Lat Pulldown (Cable)
Set 1: 110 lbs x 18
Set 2: 110 lbs x 14
Seated Cable Row
Set 1: 110 lbs x 22
Set 2: 110 lbs x 16
Cable Pullover
Set 1: 55 lbs x 14
Set 2: 55 lbs x 12
Rear Delt Reverse Fly (Machine)
Bicep Curl (Cable)
Seated Incline Curl (Dumbbell)
@hevyapp
Subbed in Meadows Arm Day as id missed basically the last 2 arm portions of my training.
This was specifically intended to be used after training primary torso muscles.
1A) Handles Triceps Pushdown, 2x8-10
16x60
14x70
1B) Biceps EZ Curl (raise elbows), 2x8-10
14x75
10x75
2A) Tricep Dips (behind), 2x8-10
12x45
9x45
2B) Hammer Curl, 2x8-10
11x40
9x50
3A) Drag Curls (Med Grip), 2x8-10
12x75
11x75
3B) Incline Laying Triceps Ext. (behind the head), 2x8-10
13x70
12x70
5 Likes
Meetketchup Legs A (Quad Focus)
Friday, Jul 19, 2024 at 5:01pm
Lying Leg Curl (Machine)
Set 1: 200 lbs x 15
Set 2: 200 lbs x 7
Sissy Hack Squat
Set 1: 0 lbs x 27
Set 2: 0 lbs x 21
Set 3: 0 lbs x 18
Set 4: 0 lbs x 16
Hip Adduction (Machine)
Set 1: 175 lbs x 15
Set 2: 175 lbs x 14
Calf Press (Machine)
Set 1: 250 lbs x 18
Set 2: 250 lbs x 14
Set 3: 250 lbs x 11
Leg Extension (Machine)
Set 1: 205 lbs x 19
Set 2: 205 lbs x 14
Set 3: 205 lbs x 9
Set 4: 205 lbs x 8
@hevyapp
Keeping reps high and weight light on compound quads. Efferfdings’ recommendation is working so far.
Knees are liking this.
4 Likes
@QuadQueen
I noticed that i frequently smell ammonia towards the end of my training and for some 20mins afterwards. Google (alongside some of the other guys) are saying this is a result of not having enough carbs and my body burning amino acids as fuel.
My macros are
P 240
F 50
C 210
Id been timing 62g of my carbs pre workout, this is always pineapple/pineapple juice (so sugars).
My theory here is that I’m suspected hypoglycemic (not tested, but i have pretty much all the symptoms), so i probably clear these faster than most - which could be why my body is resorting to burning amino acids for fuel.
I will be moving more of my carbs around this training, but i am curious if maybe i should be changing to a more complex carb source for this.
*let me know if any of this is inaccurate. Its basically a google search combined with bro science.
2 Likes
This is correct, assuming that you’re not super dehydrated and that your kidneys and liver are healthy.
The hypoglycemia theory is a good one, if you can get your hands on a glucose monitor to check it, that would be awesome. To test out the theory without monitoring, definitely switch up those pre-workout carbs to something slower burning like potatoes or oats, even a whole fruit like a banana over that juice. I would also suggest pairing the carb with a little fat and/or protein to slow the spike.
Some of my clients just do protein and a little fat pre-workout and then hit carbs post workout. If the workout is longer than 60 minutes, maybe throw in some intra-workout carbs if you feel like you’re gonna bomb out.
Play with it - try the more complex carbs if you want to stay consistent with the 62 grams pre-workout. If that doesn’t do it, try a carb/protein combo or try the fat/protein combo pre-workout. I’d definitely recommend avoiding the fast burning carbs alone - that’s just setting you up for a crash.
Let me know what you try and how it works and we can dial it in. If nothing works or feels good, let’s maybe jump on a quick call and see if we can figure it out for you!
3 Likes
Cardio
2h 8min roller blading (to demonstrate my masculinity, obviously)
AHR 112bpm
3 Likes
Garage Edition
Meetketchup Push
Sunday, Jul 21, 2024 at 12:08am
Incline Bench Press (Dumbbell)
Set 1: 80 lbs x 21
Set 2: 80 lbs x 15
Reverse Grip Bench (Smith)
Set 1: 135 lbs x 18
Set 2: 135 lbs x 12
Cable Fly Crossovers
Set 1: 30 lbs x 18
Set 2: 30 lbs x 14
Low Cable Fly Crossovers
Set 1: 27.5 lbs x 15
Set 2: 27.5 lbs x 13
Lateral Raise (Dumbbell)
Set 1: 40 lbs x 21
Set 2: 40 lbs x 18
Upright Row (Barbell)
“Weight Reset”
Set 1: 85 lbs x 24
Set 2: 85 lbs x 18
Cable Y Raise
“Unilateral”
Set 1: 22 lbs x 18
Set 2: 22 lbs x 10
Set 3: 22 lbs x 8 [Drop]
Set 4: 16 lbs x 5 [Drop]
Set 5: 11 lbs x 4 [Drop]
Set 6: 6 lbs x 7
Triceps Extension (Cable)
Set 1: 75 lbs x 24
Set 2: 75 lbs x 21
Set 3: 75 lbs x 14 [Drop]
Set 4: 60 lbs x 9 [Drop]
Set 5: 45 lbs x 11 [Drop]
Set 6: 35 lbs x 12
Triceps Dip (Weighted)
Set 1: 0 lbs x 10
Set 2: 0 lbs x 9
Set 3: 0 lbs x 9
@hevyapp
4 Likes
Meetketchup Pull
Sunday, Jul 21, 2024 at 2:24pm
Lat Pulldown (Cable)
Set 1: 70 lbs x 13
Set 2: 70 lbs x 9
T Bar Row
Set 1: 225 lbs x 16
Set 2: 225 lbs x 9
Lat Pulldown (Cable)
Set 1: 150 lbs x 12
Set 2: 130 lbs x 12
Iso-Lateral Row (Machine)
Set 1: 135 lbs x 15
Set 2: 135 lbs x 12
Cable Pullover
Set 1: 70 lbs x 13
Set 2: 70 lbs x 11
Bicep Curl (Cable)
Set 1: 33 lbs x 16
Set 2: 33 lbs x 10
Rear Delt Reverse Fly (Machine)
Seated Incline Curl (Dumbbell)
@hevyapp
I was really drained going into this, weights went down on most things.
Today was scheduled rest day but I’ll push that off to tomorrow.
Lots of stress right now.
Check-in coming soon
Progress Pic 7/21/24
More vascular for sure, quad muscle separation, midsection tightening up, even veins in the neck and calves.
3 Likes
Week 9 Check-In
| Date | Weight | Day | Calories | Pro | Carbs | Fat | Workout For Day | Cardio Time | steps | Sleep |
|---|---|---|---|---|---|---|---|---|---|---|
| Goal | 2250 | 240 | 210 | 50 | ||||||
| 7/15/2024 | 209.4 | Monday | 238 | 213 | 53 | pull (1/2) | 38 | 10200 | 7.3 | |
| 7/16/2024 | 205 | Tuesday | 238 | 213 | 53 | legs b | 37 | 13100 | 5.4 | |
| 7/17/2024 | 205.4 | Wedensday | 238 | 213 | 53 | push+arms | 0 | 10900 | 4.7 | |
| 7/18/2024 | 203.9 | Thurday | 238 | 213 | 53 | pull | 0 | 13200 | 6.1 | |
| 7/19/2024 | 207.2 | Friday | 238 | 213 | 53 | legs a | 15 | 9700 | 4.5+1 | |
| 7/20/2024 | 207.4 | Saturday | 238 | 213 | 53 | Push | 128 | 9800 | 8.6 | |
| 7/21/2024 | 209.4 | Sunday | 238 | 213 | 53 | Pull | 35 | 5.5 | ||
| 206.8 | Average | #DIV/0! | 238 | 213 | 53 | 36 | 6.3 |
5 Likes
You sexy muthafu….
1 Like
Rested yesterday, still hit cardio.
5 mins Stationary Bike warmup.
Meetketchup Legs B (Ham Focus)
Tuesday, Jul 23, 2024 at 2:31pm
Hip Abduction (Machine)
Set 1: 175 lbs x 18
Set 2: 175 lbs x 16
Sissy Hack Squat
Set 1: 0 lbs x 28
Set 2: 0 lbs x 24
Set 3: 0 lbs x 21
Seated Leg Curl (Machine)
Set 1: 160 lbs x 22
Set 2: 160 lbs x 13
Set 3: 160 lbs x 11
Lying Leg Curl (Machine)
Set 1: 155 lbs x 10
Set 2: 155 lbs x 9
@hevyapp
Knees weren’t feeling great today.
Tried RDLs and started seeing stars on warmup set 1 and hams were feeling real tight, so i played it safe and added a few sets to ham curls. This leg day actually felt pretty good, but i need to hit RDLs next time.
I’m struggling to keep up with hydration demands tbh. 110*, 10.5k steps, and 35mins cardio are making it challenging. My pee is clear 90% of the time but goddamn am i sweating a lot.
Feeling lean today; really happy with the progress I’m making. The soccer mom who saw me at the tanning salon seemed happy with my progress too lol.
5 Likes
Couldnt train yesterday, appointment got in the way. Did cardio though.
Meetketchup Push
Thursday, Jul 25, 2024 at 3:02pm
Incline Bench Press (Dumbbell)
Reverse Grip Bench (Machine)
Set 1: 225 lbs x 13
Set 2: 225 lbs x 12
Set 3: 225 lbs x 9
Set 4: 205 lbs x 8
Upright Row (Barbell)
Set 1: 85 lbs x 27
Set 2: 85 lbs x 19
Lateral Raise (Dumbbell)
Set 1: 40 lbs x 27
Set 2: 40 lbs x 20
Set 3: 40 lbs x 14
Cable Fly Crossovers
Set 1: 35 lbs x 19
Set 2: 30 lbs x 16
Set 3: 25 lbs x 14
Low Cable Fly Crossovers
Cable Y Raise
Triceps Dip (Weighted)
Triceps Extension (Cable)
@hevyapp
Had to really bullshit my way through this one. Traffic was so fucked it ate up 40 mins of my training time.
Planning a Daddy Daughter date tomorrow to give the wife a day off. Dads, feel free to send in your date ideas (my daughter is 7).
We’ll be in northern LA so we have pretty much everything available from zoos to matching tattoos (joking).
5 Likes
Went to a seafood boil place and ate some entire crustaceans. Couldnt tell you the macros, but it’s mostly protein.
Meetketchup Pull
Friday, Jul 26, 2024 at 6:46pm
Lat Pulldown (Cable)
Lat Pulldown (Cable)
Set 1: 160 lbs x 19
Set 2: 160 lbs x 14
Set 3: 160 lbs x 11
Set 4: 100 lbs x 18 [Failure]
Iso-Lateral Row (Machine)
Set 1: 205 lbs x 16
Set 2: 205 lbs x 10
Seated Cable Row
“Neutral Grip, Wide”
Set 1: 140 lbs x 18
Set 2: 140 lbs x 14
Cable Pullover
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12
Bicep Curl (Cable)
Set 1: 33 lbs x 15
Set 2: 33 lbs x 11
Set 3: 33 lbs x 8
Seated Incline Curl (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 8
Set 3: 35 lbs x 8 [Drop]
Set 4: 25 lbs x 6 [Drop]
Rear Delt Reverse Fly (Machine)
@hevyapp
5 Likes
Week 10 check in
| Date | Weight | Day | Calories | Pro | Carbs | Fat | Workout For Day | Cardio Time | steps | Sleep |
|---|---|---|---|---|---|---|---|---|---|---|
| Goal | 240 | 210 | 50 | |||||||
| 7/22/2024 | 207.2 | Monday | 238 | 213 | 53 | off (planned) | 35 | 9800 | 6.4 | |
| 7/23/2024 | 205.4 | Tuesday | 238 | 213 | 53 | legs b | 35 | 13200 | 5.1 | |
| 7/24/2024 | 207.4 | Wedensday | 238 | 213 | 53 | off (unplanned) | 35 | 13100 | 6 | |
| 7/25/2024 | 206.3 | Thurday | 238 | 213 | 53 | push | 35 | 10300 | 5.7 | |
| 7/26/2024 | 206.1 | Friday | 238 | 213 | 53 | pull | 35 | 9700 | 5.9 | |
| 7/27/2024 | 206.1 | Saturday | 238 | 213 | 53 | off (unplanned) | 0 | 4200 | 9.5 | |
| 7/28/2024 | 206.3 | Sunday | 238 | 213 | 53 | legs a | 35 | 7.5 | ||
| 206.4 | Average | #DIV/0! | 238 | 213 | 53 | 30 | 6.6 |
Weight finally seeming to stabilize. Definitely seeing indicators of leanness in the quads, low back and love handles, and in my face. Scale dropped 0.4lbs, mirror says i did more than that.
Missed a couple sessions this week.
I’m really burnt out despite the couple missing gym sessions. I’ll keep doing what i do, but I’m on the struggle bus. Have to do better regarding sleep.
*non-gym related progress: I’m applying to positions outside my current employer as theyre seemingly just not interested in promoting me. Its okay, i always seem to grow when I’m not in my comfort zone.
6 Likes
Meetketchup Legs A (Quad Focus)
Sunday, Jul 28, 2024 at 2:47pm
Hip Adduction (Machine)
Set 1: 175 lbs x 16
Set 2: 175 lbs x 15
Lying Leg Curl (Machine)
Set 1: 205 lbs x 12
Set 2: 190 lbs x 11
Sissy Hack Squat
Set 1: 0 lbs x 30
Set 2: 0 lbs x 26
Set 3: 0 lbs x 20
Set 4: 0 lbs x 18
Leg Extension (Machine)
Set 1: 100 lbs x 5 [Warm-up]
Calf Press (Machine)
Set 1: 250 lbs x 20
Set 2: 250 lbs x 15
Set 3: 205 lbs x 15
@hevyapp
Knees felt okay during Sissy Hack Squats, felt like garbage during leg ext. Played it safe. Sissy Hack Squat reps are climbing quickly though, which is the goal.
I think I’ll add weight once reps are getting up into the 50s. Will keep high reps and low weight until knees stop feeling the way they do.
3 Likes
Coach has me moving to 5x weekly training and adding some working sets to quads and pecs to accommodate less frequent training.
Diet is unchanged, need to prioritize sleep quality and quantity. Should probably start using my CPAP again, i just haven’t found a way to make it comfortable. I’m a side/stomach sleeper.
I have to stop giving 90% and start giving 100.
That is all.
Feel free to drop any pointers with respect to CPAP usage and comfortable masks.
1 Like
I’m using the N2 nasal mask. I find it to be most tolerable. Stomach sleeping may be tough but that would go for any mask. My buddy uses the nasal pillow but it def comes loose. I was just traveling with him and i could hear him start to snore and wake up which in turn woke me up.
I also removed the ramp setting and let it go full throttle right when i put it on. I would have issues where i would wake to piss and when i got back into bed it would take forever to ramp up and it would be hard for me to get air which would keep me up.
2 Likes