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Weights up, scales down…

Dustin07 said:
yeah it's a catch 22 week for most of us, gotta get the hard work in before the forced time off.
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Yeah it is, my schedule is pretty whack coming up. I’ll be normal next week. Then first week in December Denver for training for a week then Christmas. Don’t think we are traveling this year though just us at home and nice and relaxing!
 
Gym time 5:15am-6:30 am
0RIR
BW 228

seated cable row
30x12
40x8
95x4x10x10x9

ez bar preacher curl
20x12
30x8
40x4x20x15x14x10
50x8

DB hammer curl
15x12
20x8
25x12x12x12 these where struggling after preacher curls

DB front raise
5x12
10x8
12.5x4x12x12x10 shoulder pump was great last set was a grinder but made it full reps

DB upright row
12.5x12
15x8
20x4x16x16x14 was really liking what I saw in the mirrror, shoulders looking the best they ever have. Last set was brutal but full reps until failure on all sets

DB wrist curl
15x12
25x8
30x22x22x17x13 oh the burnnnnn

This has just been a great meso for me. Likely going to repeat this again next go around. One thing I have noticed, my shoulders arm structure lack big time. I’m still a big guy but I don’t look great with my lackluster shoulders and arms. Just this meso I can tell my shoulders are filled out more and have a more defined shape.
 
Gym time 5:30 am- 6:45 am
0RIR
BW 228

Calf machine plate raise
45x12
80x8
110x18x16

cable pull through
35x12
55x8
80x4x10x10

BB squat
95x12
135x8
185x5
225x5x5

rack pull right at knees
135x12
225x8x10x10

BB OHP
45x12
95x8
115x5x5
95x10

leg extension
50x12
100x8
150x4x12x10

had to do some different stuff this morning, gym was packed at couple things out of order. Still a great workout and then we hit the road to in laws. Everyone have a happy thanksgiving!
 
Some nice sessions man! Glad to hear you are enjoying your program and seeing results.

Happy Thanksgiving to you and the family.
 
Hope everyone had a wonderful thanksgiving with family and friends. Had a wonderful time and soaked up all the time and memories with my little girl and it being her first thanksgiving

Well back and settled back in home for a short time next weekend will be off to Denver for a week to get trained and certified in rope access/SPRAT.

Have been holding solid with my maintenance calories and training has been great, probably some of the best to date for me. Gained a little over the past few days checked in this morning at 233.

So looking over the month to come with a week in Denver and then Christmas coming I think I’m going to jump back into a cutting phase. Looking back over my notes October 26th I stopped cutting as I was at the wall and was no longer making progress and was not enjoying it. Now after 4 weeks of 2,220-2,400 calories I think my metabolism and body is primed to go back on a cut with some solid progress.

Now I’m going to make a plan and a shorter run on this go around. Nothing set in stone yet, just wanted to get this out there for any input or suggestions.

thinking, cut for 8 weeks then re evaluation of next step/plan. Anyways wondering what you guys think and also kinda stuck on what kind of training I should run. I’m almost kinda thinking a 3 day weight training, compound movements few accessories. Bench day + accessories/deadlift+accesories/squat+accessories. Then focus on getting 5 days of cardio in.

long winded post Sunday brain dump!
 
Happy Thanksgiving; sounds like you had a great one.

I am a fan of cutting around this time of year - most gen pop gains a few lbs over December, so by default watching what you eat puts you pounds ahead just from the damage you save by being mindful of your consumption. You can always find room to put the treats that are really important to you, but exercising portion control & not just shoveling all the things down goes a long way.
 
Hyde said:
Happy Thanksgiving; sounds like you had a great one.

I am a fan of cutting around this time of year - most gen pop gains a few lbs over December, so by default watching what you eat puts you pounds ahead just from the damage you save by being mindful of your consumption. You can always find room to put the treats that are really important to you, but exercising portion control & not just shoveling all the things down goes a long way.
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Also to note at least the area I’m in weather wise outside activities are down compared to ther times of year. So usually level of activity/steps are down.

Agree with you cutting this time of year would help keep one mindful and prevent unnecessary damage.
 
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Snagged a 45 minutes of treadmill. Feel like my shoulders/trap area has improved significantly.
 
akboom87 said:
Invalid Link Removed
Snagged a 45 minutes of treadmill. Feel like my shoulders/trap area has improved significantly.
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Dude you look like a different guy entirely. I am with Hyde, for some reason my beach bod was always leanest in December, probably from being rebellious and refusing to over partake.

As far as your training program goes, it looks like a solid all around approach. I'm not sure you need much more specificity than that unless you start to develop a specific competitive goal like BB or PL?

Your training in general has grown by leaps and bounds dude. Dec should be a great month for you
 
Dustin07 said:
Dude you look like a different guy entirely. I am with Hyde, for some reason my beach bod was always leanest in December, probably from being rebellious and refusing to over partake.

As far as your training program goes, it looks like a solid all around approach. I'm not sure you need much more specificity than that unless you start to develop a specific competitive goal like BB or PL?

Your training in general has grown by leaps and bounds dude. Dec should be a great month for you
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Appreciate that and I take that very graciously!

no specific goal, was just thinking the best bang for the buck if I was cutting. I plan on to keep using the RP hypertrophy app, it is easy for me and keeps me on a clear path. I have also discovered a whole slew of pre set templates that mike and Jared and others have created to use. So going to be looking over those as well.

I just know I need to ramp up the cardio. Looking back at my notes I did the best when lifting and keeping a solid cardio game going.
 
Gym time 5am-6:30am
0 RIR
BW 233

BB bench
135x12
185x8
215x4x8x6
195x7 went for 8 but failed, got stuck on my chest but got it rolled forward and out.

BB bent over row
45x12
95x8
125x4x11x10

assisted dip
130#x12
100#x8
40#x4x8x8 ( I need to do more of these I am very weak in these)

Ez bar spider curl
20x12
30x8
40x10 felt to light so I increased to 50
50x15x12x10 pump was really good and complete failure could not do another rep

ez bar face pull
30x12
40x8
50x4x12x12x11 this has been a great move shoulders are responding great and pump is great.

DB bent over shrug
30x12
40x8
55x4x18x15

15 minutes on the elliptical.
 
Resolve10 said:
Think the little break did you really well. Good luck moving back into a deficit.

As far as training, go with something that you feel motivated to crush right now. Don't feel like you need to do a ton of cardio right at the start, I honestly don't really change much when I shift gears and let the nutrition do most of the work (but I know my situation can be different too).

The cardio can be helpful though if it helps offset a decrease in non-exercise activity if that is lower this time of year. Just don't start too high so you can leave yourself somewhere to go if you need to do more. (y)
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That’s the thing this time of year I’m back to office work and activities are down, so I’ll have to add more in to keep things moving.
 
akboom87 said:
I just know I need to ramp up the cardio. Looking back at my notes I did the best when lifting and keeping a solid cardio game going.
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that definitely does seem like one of the hardest parts these days. combination of motivation but also finding the time. I (begrudgingly) set up the spin bike and treadmill upstairs in an extra room for my wife last year and she uses them quite a bit. I pitched the idea of us catching a tv show maybe up there at night together so we could each get an extra 30min of liss in together while watching something on the firestick. LISS cardio isn't intense, it's just.... time. I was going through all these ideas like unfolding a concept 2 rower in the living room etc and then I realized we could just rotate back and forth spin bike/treadmill as long as we keep moving for a half hour at a time. that's like a sitcom. chances are we'll catch a show a night anyways, if we do it there, then we get that extra LISS in.

she normally does her cardio at like 5am when I go to work so that part would be a change in her schedule but every bit counts.
 
Dustin07 said:
that definitely does seem like one of the hardest parts these days. combination of motivation but also finding the time. I (begrudgingly) set up the spin bike and treadmill upstairs in an extra room for my wife last year and she uses them quite a bit. I pitched the idea of us catching a tv show maybe up there at night together so we could each get an extra 30min of liss in together while watching something on the firestick. LISS cardio isn't intense, it's just.... time. I was going through all these ideas like unfolding a concept 2 rower in the living room etc and then I realized we could just rotate back and forth spin bike/treadmill as long as we keep moving for a half hour at a time. that's like a sitcom. chances are we'll catch a show a night anyways, if we do it there, then we get that extra LISS in.

she normally does her cardio at like 5am when I go to work so that part would be a change in her schedule but every bit counts.
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I’m lucky the town home we rent the main office building has a room with treadmills elliptical etc. so on days if I don’t want to go to the gym or after work I can go get some steps in which makes it nice. I got no room for anything else in are place at the moment 😂
 
akboom87 said:
so on days if I don’t want to go to the gym or after work I can go get some steps in which makes it nice. I got no room for anything else in are place at the moment
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that's how I got started many moons ago. probably like 21+ years ago actually at my first apartment. I mapped out a 2-3 mile run, plus the wonky apartment gym we had. then I started doing 2 a days. I'd hit the gym at like 4:30am for a sweat fest, go to work and eat my boiled sweet potatoes and can of tuna, go back at lunch or after work for weights. Went from 242 down to 168lbs. got lean AF. Took a long time to learn how to get more calories in me usefully, and to trust the process. If I had a coach back then holy cow.
 
Looking awesome, I agree with everyone here you have made some big changes. Shoulder and yoke area looking a lot tighter. You plan sounds good, and sounds like all of the guys getting some big numbers are getting you motivated for some more PL style lifting. Building everything off of the big 3 I see.

I agree, have some fun with it, and as far as cardio maybe start out with 3 30-45 minute sessions or 5 20-25 minute sessions a week. Just depends on the time you want to dedicate to it and why you are doing it.
 
akboom87 said:
thinking, cut for 8 weeks then re evaluation of next step/plan. Anyways wondering what you guys think and also kinda stuck on what kind of training I should run. I’m almost kinda thinking a 3 day weight training, compound movements few accessories. Bench day + accessories/deadlift+accesories/squat+accessories. Then focus on getting 5 days of cardio in.
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MrKleen73 said:
Building everything off of the big 3 I see.
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I bet with his focus and good organized lifting he can still see all three make gains during his cut for a while, I don't think he has reached a legit plateau yet, just my humble opinion but his training has really found another gear lately.
 
MrKleen73 said:
Looking awesome, I agree with everyone here you have made some big changes. Shoulder and yoke area looking a lot tighter. You plan sounds good, and sounds like all of the guys getting some big numbers are getting you motivated for some more PL style lifting. Building everything off of the big 3 I see.

I agree, have some fun with it, and as far as cardio maybe start out with 3 30-45 minute sessions or 5 20-25 minute sessions a week. Just depends on the time you want to dedicate to it and why you are doing it.
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You kind of have to use big compounds when you are still building an initial base. If you are exclusively doing db front raises but never done any strictpressing, you are stepping over dollars to pick up dimes.
 
Dustin07 said:
I bet with his focus and good organized lifting he can still see all three make gains during his cut for a while, I don't think he has reached a legit plateau yet, just my humble opinion but his training has really found another gear lately.
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Yeah, depends on how steep the deficit he goes into is. he definitely has the discipline to do it if he so chooses.

Hyde said:
You kind of have to use big compounds when you are still building an initial base. If you are exclusively doing db front raises but never done any strictpressing, you are stepping over dollars to pick up dimes.
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Oh I absolutely agree. It wasn't that they were compounds just that it was the big 3 and accessories. That's PL influenced training, or sounds like it to me. I don't know any bodybuilders that refer to exercises as accessory movements. Which is why it made me think of PL'ing. Although I imagine his rep range will be in more of a hypertrophy rep range. Also, it is extremely motivating to me to see you guys training heavy and building massive strength. We all know I have been sucked into powerlifting by seeing a lot of guys training and getting great numbers. A lifter almost always wants to be stronger even if he is bodybuilding. It just makes sense.
 
Dustin07 said:
I bet with his focus and good organized lifting he can still see all three make gains during his cut for a while, I don't think he has reached a legit plateau yet, just my humble opinion but his training has really found another gear lately.
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Definitely have not plateaued on strength I’m continually gaining each week for sure. I think the biggest struggle will be the fasted training and just not having a lot of fuel in the tank. I have no problem running a pre intra carb shake prior to gym time. But with a goal of losing body fat I don’t know if that would counter act my goal. Keeping the body in a fasted state while training seems like I would be better suited to be using up fat stores as energy?

open topic for discussion as this is what I’m thinking I really don’t know if that’s the right approach or not?
 
akboom87 said:
Definitely have not plateaued on strength I’m continually gaining each week for sure. I think the biggest struggle will be the fasted training and just not having a lot of fuel in the tank. I have no problem running a pre intra carb shake prior to gym time. But with a goal of losing body fat I don’t know if that would counter act my goal. Keeping the body in a fasted state while training seems like I would be better suited to be using up fat stores as energy?

open topic for discussion as this is what I’m thinking I really don’t know if that’s the right approach or not?
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No Sir, not for your lifting. Definitely get yourself something to eat preworkout if you can. I put my preworkout meal in Dustin's log if you want to see what I have as an example of something that you can digest very quickly and should not be a problem for you. Remeber when it comes to losing weight it is calories in vs calories out. A preworkout meal is just going to make you perform better. Peri-workout nutrition is actually most important for performance when you are in a deficit. Plus the fact you are working the muscle right after ingesting the carbs, and the lifting has your glut 4 translocation higher making it much easier to get the nutrients into your muscles. So everything you eat right around your workout will be handled more efficiently than other times of the day.
 
MrKleen73 said:
No Sir, not for your lifting. Definitely get yourself something to eat preworkout if you can. I put my preworkout meal in Dustin's log if you want to see what I have as an example of something that you can digest very quickly and should not be a problem for you. Remeber when it comes to losing weight it is calories in vs calories out. A preworkout meal is just going to make you perform better. Peri-workout nutrition is actually most important for performance when you are in a deficit. Plus the fact you are working the muscle right after your glut 4 translocation will be high making it much easier to get the nutrients into your muscles. So everything you eat right around your workout will be handled more efficiently than other times of the day.
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I think that’s also why I got so fatigued and drained on the first go around of weight loss, 4-5 days a week training fasted over and over.
 
akboom87 said:
I think that’s also why I got so fatigued and drained on the first go around of weight loss, 4-5 days a week training fasted over and over.
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Yeah that will do it. I would definitely rearrange some of your food so you can have ample fuel and then recovery for training. I would put 35-40ish% in the meals around your training. Mostly carbs and protein keep fats low in that time period to keep the nutrients flowing into your system quickly and see how you feel with that.
 
MrKleen73 said:
No Sir, not for your lifting. Definitely get yourself something to eat preworkout if you can. I put my preworkout meal in Dustin's log if you want to see what I have as an example of something that you can digest very quickly and should not be a problem for you. Remeber when it comes to losing weight it is calories in vs calories out. A preworkout meal is just going to make you perform better. Peri-workout nutrition is actually most important for performance when you are in a deficit. Plus the fact you are working the muscle right after ingesting the carbs, and the lifting has your glut 4 translocation higher making it much easier to get the nutrients into your muscles. So everything you eat right around your workout will be handled more efficiently than other times of the day.
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On your shake I wrote down the mix to try out. Dumb question though, does the fruit provide enough liquid or do you add any water?
Next question do you dump everything into the blender and go or do like fruit honey then add protein?

appreciate the help man!
 
Gym time 5:20 am -6:25

BW 230

40 minutes fasted elliptical major sweat fest.
Trap bar deads 135x12 185x10x12

yesterday was pretty good, food was super clean was a little light on the calories for what my goal was. Definitely lost some fluff/bloat/water/glycogen looking a lot tighter this morning.

gym was a mad house so that dictated this morning’s elliptical.

also are little girl is teething too front teeth, she was not in a good mood last night, she was up a lot and ended up in bed with us. Sleep was pretty poor.

oh yeah back to running Incinderine. So will keep you guys in the loop on how that is treating me.
 
akboom87 said:
On your shake I wrote down the mix to try out. Dumb question though, does the fruit provide enough liquid or do you add any water?
Next question do you dump everything into the blender and go or do like fruit honey then add protein?

appreciate the help man!
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I eat the banana by itself then add the frozen pineapple, honey, and protein powder to a smoothie with about 8-16 oz of water added in. You will want to adjust water to your desired consistency. Obviously the less you use the thicker and colder the smoothie will be but that also slows down how quickly you can drink it so I go a little thinner than I would typically prefer a smoothie. Keeps me from getting brain freeze, and again allows me to knock it back in a a few minutes. Also, I am bulking so you may want to use just 21g of honey (1tbls), not the 42g serving, or trying to save more calories use a packet or two of splenda to sweeten it a little more, and no honey. Reason I say add sweetener is it is quite bland without it. It is surprising how little flavor the pineapple provides without any sweetener, but makes a huge difference in taste if a little sweeter. Of course that is just my preference.
 
Teething baby is a tough spell.

I will say this - I am not judging, you should do whatever makes you happy, but if you bring the baby to bed with you expect for that habit to very possibly develop. It’s something both the child will learn and you will set a precedent for yourselves about what is acceptable.

Same as how they advise you need to get the crib out of your bedroom by 6 months, or it can be much harder to transition them later. At 5 months we got a good camera/monitor and let him cry it out for about 2 nights, then he was good on his own. He will be 3 in January and still sleeping well on his own in his crib happily - long ago he gained the strength to climb out, but has no need to.
 
Hyde said:
Teething baby is a tough spell.

I will say this - I am not judging, you should do whatever makes you happy, but if you bring the baby to bed with you expect for that habit to very possibly develop. It’s something both the child will learn and you will set a precedent for yourselves about what is acceptable.

Same as how they advise you need to get the crib out of your bedroom by 6 months, or it can be much harder to transition them later. At 5 months we got a good camera/monitor and let him cry it out for about 2 nights, then he was good on his own. He will be 3 in January and still sleeping well on his own in his crib happily - long ago he gained the strength to climb out, but has no need to.
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Agreed 100%, I remember when we had Sage my wife wanted to keep the Sage in the room, but I told her we were not starting that. That it will be never ending and we will in the end wish we had not set the precedent. So we kept her in the room for the 1st 6 weeks then she slept in her crib next to a good monitor and things were good to go after a few nights. No one was losing extra sleep and she learned to feel secure sleeping alone. Again, not saying it is better just that it is what worked well for us.
 
Hyde said:
Teething baby is a tough spell.

I will say this - I am not judging, you should do whatever makes you happy, but if you bring the baby to bed with you expect for that habit to very possibly develop. It’s something both the child will learn and you will set a precedent for yourselves about what is acceptable.

Same as how they advise you need to get the crib out of your bedroom by 6 months, or it can be much harder to transition them later. At 5 months we got a good camera/monitor and let him cry it out for about 2 nights, then he was good on his own. He will be 3 in January and still sleeping well on his own in his crib happily - long ago he gained the strength to climb out, but has no need to.
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Well that would be the ideal plan. Unfortunately are small 2 bedroom townhome we have a huge master bedroom and then the other room has the guest bed and an office setup. So until we can get a 3 bedroom place we are making do with what we got.

So hopefully next fall when are lease is up we can ideally find 4 bedroom but we will see.
 
One thing to note. I will follow up on to see if it hold or it’s just a coincidence. Back to running Incinderine and I’m having no cravings or hunger attacks. To early to give it a solid yet but worth noting to follow up on.
 
Gym time 5am-6:30
0RIR
BW 229

leg press
225x12
315x8
425x4x10x10 almost couldn’t get the last rep on both sets

leg press calves
225x12
315x8
325x4x20x18

leg curl machine
50x12
90x8
130x4x8x8

machine crunch
60x12
100x8
140x4x20x20

delt machine
40x12
60x8
80x10x8x8

rest of the time on elliptical. Legs are definitely feeling the elliptical activity from the week. Crazy how tight I’m feeling from cutting back.
 
Yeah that cardio is a beast when you go back into a deficit. Good luck on finding a bigger home.

It's funny, I said yesterday Sage slept in the room the 1rst 6 weeks, but reading this reminded me she actually slept in the "dressing area" of our walk in closet in our master bedroom. So she was still kind of in another room just 15 ft from the bed though. LOL

Little did I know Sage would come out of the closet more than once in her life! LMAO!
 
MrKleen73 said:
Yeah that cardio is a beast when you go back into a deficit. Good luck on finding a bigger home.

It's funny, I said yesterday Sage slept in the room the 1rst 6 weeks, but reading this reminded me she actually slept in the "dressing area" of our walk in closet in our master bedroom. So she was still kind of in another room just 15 ft from the bed though. LOL

Little did I know Sage would come out of the closet more than once in her life! LMAO!
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Are place is a dumb layout. The guest bedroom is so tiny and then are master bedroom is big. We tried to put the office in are room and her crib in the spare bedroom but it just didn’t work. We planned to buy a house originally when I transferred here, but **** house prices I just couldn’t bite the bullet on the high prices. Be one thing if it was truly a 350,000$ house but a 150,000-180,000 house priced at 350 was hard for me to swallow.

plus I want to live out of the city limits so for the time being got to make it work.

on a side note my legs are pretty stiff and sore tonight, think the leg press definitely pushed them today.
 
akboom87 said:
Gym time 5am-6:30
0RIR
BW 229

leg press
225x12
315x8
425x4x10x10 almost couldn’t get the last rep on both sets

leg press calves
225x12
315x8
325x4x20x18

leg curl machine
50x12
90x8
130x4x8x8

machine crunch
60x12
100x8
140x4x20x20

delt machine
40x12
60x8
80x10x8x8

rest of the time on elliptical. Legs are definitely feeling the elliptical activity from the week. Crazy how tight I’m feeling from cutting back.
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Cardio after legs is BOLD. Cardio after legs on a deficit = RESPECT!!! Nice work man!
 
sorta shocked you guys remember so many details so well. I remember my wife and I having the same approach with setting boundaries and it seemed to work well, my boy seems well adjusted but exact day, week, month? na. I do recall one time standing outside his bedroom door though holding it shut with my hands cause it was nap time and I was winning that battle. 😅

MrKleen73 said:
Little did I know Sage would come out of the closet more than once in her life! LMAO!
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dude 😅😅
 
Resolve10 said:
I wish! My gym space is probably bigger than my home. :LOL:

Plan to expand sooner or later, but that in and of itself will be chaos that I am not sure I am ready to deal with (but I mean I guess I'll probably always feel that way).
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You will. Nothing rewarding is ever without stress or trials!
 
Had a work party last night for are end of the construction season. Was a fun evening did axe throwing that was a blast. Didn’t set my alarms this morning. Legs are definitely a little sore. Will get a good session tomorrow, was hoping my sling shot would make it before the am but no show yet.
 
akboom87 said:
Had a work party last night for are end of the construction season. Was a fun evening did axe throwing that was a blast. Didn’t set my alarms this morning. Legs are definitely a little sore. Will get a good session tomorrow, was hoping my sling shot would make it before the am but no show yet.
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That does sound like a blast. We have a place pretty close to the house I keep thinking of checking out. They have leagues and everything.
 
MrKleen73 said:
That does sound like a blast. We have a place pretty close to the house I keep thinking of checking out. They have leagues and everything.
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If you haven’t tried it I’d say it worth checking out. We threw like normal hatchets and then they brought out huge double handed axes, throwing stars, knives. And the one here has a ring and points so we divided into teams and played. Good time and was very cheap price I felt.
 
akboom87 said:
If you haven’t tried it I’d say it worth checking out. We threw like normal hatchets and then they brought out huge double handed axes, throwing stars, knives. And the one here has a ring and points so we divided into teams and played. Good time and was very cheap price I felt.
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Did axe throwing once a few yrs ago. It was a great time. My wife apparently has inherited this skill set from her ancestors. She got a brief tutorial and then bullseye. Showed me up big time.
 
akboom87 said:
Had a work party last night for are end of the construction season. Was a fun evening did axe throwing that was a blast. Didn’t set my alarms this morning. Legs are definitely a little sore. Will get a good session tomorrow, was hoping my sling shot would make it before the am but no show yet.
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Sounds awesome. I keep wanting to do it too, but just haven't got around to it yet. Although I think it's funny they allow/serve alcohol at the place near me. Sure, throwing sharp, heavy objects while drunk sounds like a great plan. What could go wrong?? 

Also, my Sling Shot is supposed to arrive this evening too. Can't wait to give it a go, but I'll be traveling next week during my normal bench day. May need to double up this weekend just to play around with it!
 
Segansational said:
Sounds awesome. I keep wanting to do it too, but just haven't got around to it yet. Although I think it's funny they allow/serve alcohol at the place near me. Sure, throwing sharp, heavy objects while drunk sounds like a great plan. What could go wrong?? 

Also, my Sling Shot is supposed to arrive this evening too. Can't wait to give it a go, but I'll be traveling next week during my normal bench day. May need to double up this weekend just to play around with it!
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I was thinking the same thing. Adult libations and sharp objects being throw…what could possibly go wrong?
 
The place here you can have one alcoholic drink per hour while throwing. So it’s not an all you can slam kinda deal, they seem to be pretty strict. Because I had the exact same thoughts about it 😂
 
Gym time 5:10am-6:30 am
8RIR
BW 229

DB press incline
20x12
35x8
55x8x8

ex bar skull crusher
30x12
40x8
50x8x8

one arm DB Tricep extension OH
10x12
15x8
20x8x8

DB shoulder press seated
20x12
30x8
35x8x8

DB lateral raise
5x12
10x8
15x8x8

seated bike 15 minutes

Feeling pretty stiff this morning and nose plugging up. Felt a lot better after leaving the gym, hot shower and got my nose cleared out.

that will be all for this week and next week. I’ll be in Denver for training, should be a pretty physical week going through the climbing and all for 5 days. Then have to pass the test on Friday to get my certification.
 
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