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BOSSMAN'S First supplement log on AM

Glad you enjoyed a little "Time Off"
 
Glad you enjoyed the weekend. Yeah Aaron tends to get a little "No pain" LOL. I was so bummed when they canceled the Stained tour, the wife and I had tickets. I sure hope they actually bring it back!
 
BOSSMAN said:
before the show in harpers ferry.
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I love Harpers Ferry. My wife and I use to go hiking there all the time with our dog. They have a trail and at the top if over looks Harpers Ferry with some good morning views!
 
330am Juice Daddy DAFT PUMP 2 stano
Treadmill
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340am EAAS sipping through workout
Warmup

Swiss ball wall squats bodyweight
Wdie lat pull downs 80lb x 15
Pec dec 80 x 15

344am Workout B

Standing overhead Barbell press 125 x 5 x 5
*+10lb
Deadlifts 185 x 5 x 5
*+20lb
Incline Barbell bench 175 x 5 x 5
*+20lb
Barbell curls 85 x 5 x5

416am core
25 push ups 60 various crunches 60 sec planks Ground roll

422am treadmill cool down
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430am workout complete
Garage Temp 37
Youtube mix

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Post


Morning AM, woke up 17 minutes late and thought about just going back to bed. Im glad I didn't, I accomplished what I wanted to get done this morning.

Very nice workout B this morning, notice i increased the big 3 lifts this morning in weight compared to last week. Still moved everything fairly easily. I like this routine and will continue this and increase my lifts week by week.

Had an awesome night last night, my daughter sang Hallelujah solo at her Xmas concert and then I was able to get to my sons first bball game of the high school with 3 minutes left in the 3rd quarter. What a game, we were down by 6 points with 38 seconds left and pushed it to OT. Ended up winning by 2 in OT. The gym was going nuts as we beat a private school. He shot the lights outta 4-6 from downtown and played the whole game except 2 minutes.

Everyone have a safe and productive day 🇺🇸💥🇺🇸
 
Sounds like a great evening followed by a great workout this morning, AND an extra 17 minutes of rest! ;)
 
BOSSMAN said:
Do you think I'm doing right by just adding 20lbs for now and keeping that weight for the 5 x 5?, or should I be adding per set?
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BOSSMAN said:
Do you think I'm doing right by just adding 20lbs for now and keeping that weight for the 5 x 5?, or should I be adding per set?
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I think you are doing great doing all 5 at the same weight, starting low and moving up leaves a lot of room for progress, allows automatic weight and volume increases and helps mitigate injury. No reason to rush things you will get your strength up this way easily. As things get heavier I would make smaller and smaller increases so you don't jump from an RPE7 on your last set to an RPE9 missing a lot of opportunities for adaptation in between.
 
I
MrKleen73 said:
I think you are doing great doing all 5 at the same weight, starting low and moving up leaves a lot of room for progress, allows automatic weight and volume increases and helps mitigate injury. No reason to rush things you will get your strength up this way easily. As things get heavier I would make smaller and smaller increases so you don't jump from an RPE7 on your last set to an RPE9 missing a lot of opportunities for adaptation in between.
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I like it brother 💪💯
 
MrKleen73 said:
I think you are doing great doing all 5 at the same weight, starting low and moving up leaves a lot of room for progress, allows automatic weight and volume increases and helps mitigate injury. No reason to rush things you will get your strength up this way easily. As things get heavier I would make smaller and smaller increases so you don't jump from an RPE7 on your last set to an RPE9 missing a lot of opportunities for adaptation in between.
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One more question, if I can get more on my last rep should I go for it, or just stick to the script and save energy for accessories?
 
BOSSMAN said:
One more question, if I can get more on my last rep should I go for it, or just stick to the script and save energy for accessories?
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A lot of power lifting programs will have you do a max reps set or RPE9 set on your last set. The 5-3-1 program is one of these, and it works well. I don't think there is one right way to do it. If you want to really push for that it is a nice test of strength. For injury prevention you might avoid it and push harder and closer to failure on safer movements. The reality though is as long as you are progressing in weight and volume you are going to be making progress with your physique and strength.
 
MrKleen73 said:
A lot of power lifting programs will have you do a max reps set or RPE9 set on your last set. The 5-3-1 program is one of these, and it works well. I don't think there is one right way to do it. If you want to really push for that it is a nice test of strength. For injury prevention you might avoid it and push harder and closer to failure on safer movements. The reality though is as long as you are progressing in weight and volume you are going to be making progress with your physique and strength.
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Yeah I kind of figured it was a common sense question/answer. I'm gonna play it safe for now
 
Good to see you and the Wifey get some alone time.
One of the best parts of being empty nesters. me and my wife have been on more dates in the last year than we had in 30 years we were raising the kids.
 
My wife's Idea of a date is she makes a Pizza and we stay home and watch some TV............ and that's just fine with me !!
 
318am Juice Daddy DAFT PUMP 2 stano Karbolyn

Treadmill
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328am EAAS sipping through workout

Warmup
Wide lat pulldown 80lb x 15
Pec dec 80lb x 15
Swiss ball wall squats bodyweight

333am
WORKOUT A WEEK 2

Flat barbell bench 205 x 5 x 5
*+20
Barbell squats 185 x 5 x 5
*+20
Standing Barbell overhead press 125 x 5 x 5
*+10
Barbell row 135 x 5 x 5
*+20

412am treadmill cool down
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430am workout complete
Garage Temp 48
Youtube Pantera

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Morning AM, its HUMP DAY!!!! (Bill Clintons favorite day of the week)

Up and at it this morning for another 5 x 5 session. Adding 10-20lbs per exercise.

Pushed through but today was a good challenge with the extra lbs.

Thinking maybe today should have been an accessory day, the back to back 5 x 5 is pretty tough. Tomorrow will be an accessory or rest day.

Everyone have a safe productive day!!!!

Don't forget today in history 🇺🇸🙏🇺🇸
 
Yeah, I would try to separate the full body 5x5 days with a day off or some accessory and pump work. otherwise contemplate a Push / Pull split for them. Also a 20lb jump on upper body stuff is a pretty big jump so that should have definitely pushed you a lot more than you expected. I think for most upper body compound movements 10lbs is pretty good, and then 20 for things like legs and dead lifts since most people tend to have a little more room to grow on those.
 
Morning AM, no training this morning. Tired and sore.

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Wife and I threw down last night, shredded chicken quesadillas.

Had this big boy hanging out with me on the day job yesterday
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Not much to report on today except worn out and sore. Have my 10 hour shift and hope to relax this evening. Probably won't happen, my wife has to have everything perfect for when we have entertainment at our house. Having a 70th suprise bday for my pop Saturday so im sure she will find something for me to do. Last night was xmas lights 🤨

Everyone have a safe productive day 💥💥🇺🇸💥💥💪💥💥
 
My first wife could have cared less how things looked, My current wife is a neat freak............... I like things neat and orderly !!
 
Rocket3015 said:
My first wife could have cared less how things looked, My current wife is a neat freak............... I like things neat and orderly !!
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Me too Rocket, my wife has had a commercial residential cleaning service for 12 years and a touch of ocd, works out perfect for me. Our house is always spotless everyday every room 🙃
 
BOSSMAN said:
Me too Rocket, my wife has had a commercial residential cleaning service for 12 years and a touch of ocd, works out perfect for me. Our house is always spotless everyday every room 🙃
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It makes for a great place to "Come Home" to !!
 
Our house is lived in, it is clean but not spotless at all times. My ADHD kids make sure of that. Best thing we ever purchased for the house is our iRobot. It is awesome knowing the floor is clean everyday without her having to sweep it constantly. However she goes into deep cleaning mode any time we entertain too!
 
Yeah she is a bit over the top!! Lines is the carpet, sink always empty, laundry always done, every bed made everyday. ....I could keep going. I just stay out of the way. Its everyday something is getting done, the other day it was base board cleaning day.....wtf?????
 
I call mine - "The Magic House" everything is always magicly done !!
 
We hung xmas lights last night on the front porch, just got the call.....I have to trim the shrubs down about 2" tonight so the lights are a bit more visible 🤦
 
BOSSMAN said:
We hung xmas lights last night on the front porch, just got the call.....I have to trim the shrubs down about 2" tonight so the lights are a bit more visible 🤦
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The Honey-Do List never stops! At least it sounds like she never does either so it's a worthy trade!
 
MrKleen73 said:
The Honey-Do List never stops! At least it sounds like she never does either so it's a worthy trade!
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I consider myself very fortunate that she is that way. I take care of the outside, her the inside. Of course I help when and were I can with dishes, laundry, vacuum etc etc......oh yeah im not aloud to touch the pool when its comes to maetinaince either.


I see majority of my homies ladies and how they carry there kooth and lifestyle and it just makes me adore mine more
 
MrKleen73 said:
The Honey-Do List never stops! At least it sounds like she never does either so it's a worthy trade!
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Speak of the devil, got some more orders since the shrubs text. I have to move the boat and chop down over 100 banana trees tonight also. 🤷🏿‍♂️.

Suprise for her, she will be raking up the shrub clippings, and her and my daughter will be dragging the banana trees to the woods.
 
Yeah, I am really lucky too. If I even mention something in the house in passing she hones in on it and makes sure I don't have to mention it again. I don't mention too much because my ADHD I don't really notice things like that all that often but she takes anything I mention to heart and makes sure it is done. Same as I try to do for her. My not allowed to touch is the laundry. I was raised you wash red's with darks the first 3-4 times then you wash them with colors. She forbid me to touch laundry upon learning this. LMAO.
 
And I will be dogging out some Italian joint pizza, pizza rolls, and Buffalo wings tonight!!! Homemade blue raspberry jello cake, lemon marange (spelling) pie.....should be nice and strong tomorrow morning.

Turned the big 42 today!!!! Yall go ahead and celebrate too wherever yall are.....
 
I need (1) Banana Tree this coming Spring !
 
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BOSSMAN said:
And I will be dogging out some Italian joint pizza, pizza rolls, and Buffalo wings tonight!!! Homemade blue raspberry jello cake, lemon marange (spelling) pie.....should be nice and strong tomorrow morning.

Turned the big 42 today!!!! Yall go ahead and celebrate too wherever yall are.....
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Happy Birthday! MMMMMMM some hot wings sound so good! I haven't had any in too long. We have a place here that grills them and they are fire!!! They have habanero ones that make me sweat profusely, it is a labor of love!!! I need to call my son and tell him it is time to go tear some up!!!!
 
MrKleen73 said:
Happy Birthday! MMMMMMM some hot wings sound so good! I haven't had any in too long. We have a place here that grills them and they are fire!!! They have habanero ones that make me sweat profusely, it is a labor of love!!! I need to call my son and tell him it is time to go tear some up!!!!
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Man I had some pizza bread a few weeks ago while at my wife's bday, but I want some dam heavy ass thick cheesy pepperoni and jalapeño pizza

Thanks dog 💪
 
My wife was a home maker for 25 years. I use to literally do nothing but man stuff.
she went back to work 3 years ago and I do everything. I'm OCD and don't like her trying to help now.
My house is kind of like Kleens, lived in, but clean. she does cook a nice meal on her days off, but I have to clean up after her.
My baseboards and inside of the cabinets are pass due! LOL
 
SHORSE said:
My wife was a home maker for 25 years. I use to literally do nothing but man stuff.
she went back to work 3 years ago and I do everything. I'm OCD and don't like her trying to help now.
My house is kind of like Kleens, lived in, but clean. she does cook a nice meal on her days off, but I have to clean up after her.
My baseboards and inside of the cabinets are pass due! LOL
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Get that magic eraser out on them base boards 🙃
 
BOSSMAN said:
Morning AM, no training this morning. Tired and sore.

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Wife and I threw down last night, shredded chicken quesadillas.

Had this big boy hanging out with me on the day job yesterday
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Not much to report on today except worn out and sore. Have my 10 hour shift and hope to relax this evening. Probably won't happen, my wife has to have everything perfect for when we have entertainment at our house. Having a 70th suprise bday for my pop Saturday so im sure she will find something for me to do. Last night was xmas lights 🤨

Everyone have a safe productive day 💥💥🇺🇸💥💥💪💥💥
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Did Mrs Claus make some shredded chicken quesadillas in the north pole for you!? I'm jealous!

And nice rack on that!
 
LeanEngineer said:
Did Mrs Claus make some shredded chicken quesadillas in the north pole for you!? I'm jealous!

And nice rack on that!
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I really want to make a comment right now !!
 
715am Juice Daddy DAFT PUMP 2 stano Karbolyn

Treadmill
725am EAAS sipping through workout

Warmup Pushups
Swiss ball wall squats bodyweight
Wide lat pull downs
Pec dec

730am WORKOUT B EEEK 2

Standing overhead Barbell press 125 x 5 x 5
*+10lb
Deadlifts 185 x 5 x 5
*+20lb
Incline Barbell bench 175 x 5 x 5
*+20lb
Barbell curls 85 x 5 x5

751am accessories

Ez bar upright row 85lb x failure
Ez bar Skull crusher 85lb x failure

Wide lat pull 100lb x failure
Pec dec 100lb x failure

800am core
810am workout complete
Garage Temp 33
Youtube mix

Morning AM, nasty lil workout this morning.

Long day today, entertaining around 50 people today at the house for a suprise 70th bday party for Pops.

Time to get busy

Everyone have a safe productive weekend

Do something special for something

🇺🇸💥🇺🇸💥🇺🇸💥🇺🇸
 
318am Juice Daddy DAFT PUMP 2 Stano Karbolyn

Treadmill
328am EAAS sipping through workout
Invalid Link Removed
Warmup
Swiss ball wall squats
Pec dec
Wide lat pulldown

333am
WORKOUT A WEEK 3

Flat barbell bench 205 x 5 x 5

Barbell squats 185 x 5 x 5

Standing Barbell overhead press 125 x 5 x 5

Barbell row 135 x 5 x 5

408am treadmill
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430am workout complete
Garage Temp 46
Youtube mix
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Morning AM, the weekend was a 100% success for the 70th bday surprise.

Nice workout this morning, I didn't increase weights just stayed with the script. Didn't really feel like training this morning but grinded through it and got all my reps in.

Everyone have a safe productive day 🇺🇸🇺🇸💥🇺🇸🇺🇸
 
BOSSMAN said:
318am Juice Daddy DAFT PUMP 2 Stano Karbolyn

Treadmill
328am EAAS sipping through workout
Invalid Link Removed
Warmup
Swiss ball wall squats
Pec dec
Wide lat pulldown

333am
WORKOUT A WEEK 3

Flat barbell bench 205 x 5 x 5

Barbell squats 185 x 5 x 5

Standing Barbell overhead press 125 x 5 x 5

Barbell row 135 x 5 x 5

408am treadmill
Invalid Link Removed
430am workout complete
Garage Temp 46
Youtube mix
Invalid Link Removed

Morning AM, the weekend was a 100% success for the 70th bday surprise.

Nice workout this morning, I didn't increase weights just stayed with the script. Didn't really feel like training this morning but grinded through it and got all my reps in.

Everyone have a safe productive day 🇺🇸🇺🇸💥🇺🇸🇺🇸
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And I bet you had a great workout !!
 
Glad your Dad's BDay went well. Good idea on sticking with the same weights this session. I remember you said it beat you up last time.
 
MrKleen73 said:
Glad your Dad's BDay went well. Good idea on sticking with the same weights this session. I remember you said it beat you up last time.
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Here it is Tuesday and my Pops is still calling thanking my wife and I.

Honestly I'm glad its over, too many lies and my wife and mother had my father thinking it was a suprise for my bday so he was lying to me and I knew it.

Anyways, it Honestly was perfect 👌

Last week wasn't an issue with weight increase, it was i was doing them on back to back days it what was killing me.

I have a bball game 90 minutes away tonight at 630pm so may not gwt home until 1130pm. If that's the case ill be up for 21 hours give or take and they dogged my ass on dayjob today. There is a chance I don't train tomorrow.

All in all I'm definitely enjoying the structured program. I feel bigger and leaner. I will grind through this the next two weeks and I have gotten orders that we will cut back to 8 hour shifts after new years. Ha, an 8 hour shift without lawncare is like vacation to me. I hope to have e increased my lifts by then and really dig in 💪
 
You pushed through the last one. skip it brother, enjoy the game and family time. sometimes life just gets in the way of the gym.
Didn't think you are planning on a meet or hitting the stage anytime soon?
 
SHORSE said:
You pushed through the last one. skip it brother, enjoy the game and family time. sometimes life just gets in the way of the gym.
Didn't think you are planning on a meet or hitting the stage anytime soon?
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My meet and stage is my bed room
 
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