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Weights up, scales down…

Electrake said:
Sous vide is amazing for those too, my secret for buying the cheap tough cuts no one else buys
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Yeah, I was going to try my flank steaks in the sous vide just to see how it came out. I haven't tried a bottom round yet. I love chicken breast sous vide style, stays so tender and juicy!
akboom87 said:
One of these days I need to get one of those.
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Yeah for sure, they are great throw a steak in there at 120 then pull it out pat it dry and salt and sear it!
 
MrKleen73 said:
Yeah, I was going to try my flank steaks in the sous vide just to see how it came out. I haven't tried a bottom round yet. I love chicken breast sous vide style, stays so tender and juicy!

Yeah for sure, they are great throw a steak in there at 120 then pull it out pat it dry and salt and sear it!
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Flank steak done with soy sauce, ginger, green onion, and finished on some sesame oil is amazing
 
Electrake said:
Flank steak done with soy sauce, ginger, green onion, and finished on some sesame oil is amazing
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Oh snap, PM me some specifics on that if you don't mind, I definitely want to try it out.
 
Gym time 5:15am 70 minutes
Upper body hyper trophy
BW 222
Pre workout 1 scoop wild thing + pea relief + fish oil + 4 caps Pepti Plex

speed bench
135x12x10x10x5

DB flys flat bench
40x8x8
30x10x10

Seated cable row
100x8x8x8

Kroc row
60x8x11x11x11
80x7x7 (body movement to complete sets)

incline lateral raise DB
20x12x12x12x10 holy hard

incline db curl
20x15x10x8x8

overhead tricep extension cable
30x20x18x10x10

pull up
X5x5

hip machine + stretches

Post workout water +2 scoops of protein + 2 caps incinderine + cel pct assist

a little slow getting going this morning took a bit more warm ups. Finished my jug of raw milk Monday I think, going to just use water for a few weeks, drop off the extra calories from the milk.

Temp swings have been messing with me the last few weeks we have been on the yo yo effect. They talking a big winter storm to push through the next 3 days or so.
 
I’m sure it’s not as cold as where you are, but definitely seeing the swings. Been getting up to 47-55 many days, even a few 60s, then some days doesn’t hit 40 and seeing freezing overnight. It was 31 with flurries this morning when I took my son to school, but the grass is green and birds are back chirping.
 
Hyde said:
I’m sure it’s not as cold as where you are, but definitely seeing the swings. Been getting up to 47-55 many days, even a few 60s, then some days doesn’t hit 40 and seeing freezing overnight. It was 31 with flurries this morning when I took my son to school, but the grass is green and birds are back chirping.
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Same here but are low swings got down to 10-12 degrees we hit 78 as a high last week some time. Go from a T shirt and air conditioning to my damn parka and heat 😂
 
Gym time 5:30 am 60 minutes
Bw-222

dogs woke me up last night then woke up the little one sleep was subpar. Felt pretty beat up today, to be expected I have been pretty low calorie this week.
Pre workout same as usual

box squats 20” box
185x5x5x5x5

leg extension
110x13x12x11x10x10

lying leg curl
110x10x10x8x8x8

shrugs
185x15x15x15x10x10
Drop sets with 25# plates matching reps

hip machine thing
No tracking

stretching foam rolling

more of a active recovery day got things moving some. Have never tried box squats, really enjoyed them. I might keep that in next week.
Also part of the reason it’s been harder this week is off the chewing tobacco so trying to get through the 7 days, it will pass.
 
You can do it, keep pressing on - good things are not easy, but they are worth it!

For the record, I am 5’10” and I need to use a 14” box to reach my competition depth. I don’t think you always need to squat through parallel for every scenario, but I probably wouldn’t exceed a 16-17” box for any reason besides rehab. I mention that because the higher the box, the more weight people need to achieve a good stimulus. Which is more load on the spine, more risk of trauma on impact, harder to control the touch, etc. Speaking from negative experience
 
Hyde said:
You can do it, keep pressing on - good things are not easy, but they are worth it!

For the record, I am 5’10” and I need to use a 14” box to reach my competition depth. I don’t think you always need to squat through parallel for every scenario, but I probably wouldn’t exceed a 16-17” box for any reason besides rehab. I mention that because the higher the box, the more weight people need to achieve a good stimulus. Which is more load on the spine, more risk of trauma on impact, harder to control the touch, etc. Speaking from negative experience
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I kept it light for one I have never done it so I wasn’t sure what was to come. Now I’m wondering if that was really 20” because when I was sitting on it it seem like it was perfect. Ah who knows I will check it out next time and keep that in mind and make sure to not undo good work!!
 
akboom87 said:
Gym time 5:30 am 60 minutes
Bw-222

dogs woke me up last night then woke up the little one sleep was subpar. Felt pretty beat up today, to be expected I have been pretty low calorie this week.
Pre workout same as usual

box squats 20” box
185x5x5x5x5

leg extension
110x13x12x11x10x10

lying leg curl
110x10x10x8x8x8

shrugs
185x15x15x15x10x10
Drop sets with 25# plates matching reps

hip machine thing
No tracking

stretching foam rolling

more of a active recovery day got things moving some. Have never tried box squats, really enjoyed them. I might keep that in next week.
Also part of the reason it’s been harder this week is off the chewing tobacco so trying to get through the 7 days, it will pass.
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I used Holts (alfalfa) to help kick Copenhagen. It’s no snuff but it’ll take care of the lip part. Tastes delicious too.
 
Yearly re season of the griddle. Grinder and wire wheel followed up with grinder and sanding pad. Then I just use the blackstone seasoning they sell. Was not a very warm day but needed done and I didn’t have much going on. Invalid Link Removed
start
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after wire wheel and sander

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roughly 30 minutes of burning and 3 small layers
 
Gym time 5 am 80 minutes
Pre workout pea relief + fish oil + 4 caps Pepti plex + 1 scoop pump addiction

Bench
165x5
175x3
185x3x3
195x3
165x10

incline DB press
50x10x9x8x8

BB row
135x8x8x8

lat pull down
145x10x10x10

pull up
BWx7

OHP
95x8
115x5x3
95x10

preacher curl
50x10x10 wasn’t feeling it

cable curl
45x15x15x10
Drop set with cable tricep pushdown
45x15x15x15

Romanian deadlift
135x8x8x8

felt really great today had big meals over the weekend to re fuel and was just what the body needed.
Today I will fast again not sure how long yet.
 
Gym time 5:30 am - 6:30 am
BW 222
Pre workout 1 scoop wild thang + pea relief + fish oil + 4 caps Pepti Plex

Snow storm over freezing rain, it’s like a workout waddling around trying not to bust my ass. Garage door was froze shut this morning slowed me down some.
Also gym was busier then I expected and didn’t get to some of the stuff I had planned, so did more squats. I’m moving deadlifts to Friday.

squats
185x8
225x5
245x5x3
265x3
275x3
295x2
245x8

Rack pulls
225x5x5
275x5x5

pull ups
Bwx5x5

lying leg curl
120x8x8x8x8

some other random stuff not worth anything

fasted until noon yesterday, will do the same today. Squats felt good, not as much oomph as I could have had because yesterday was super low carb just lean meats veggies and 200 grams of rice was all.
 
akboom87 said:
Snow storm over freezing rain, it’s like a workout waddling around trying not to bust my ass. Garage door was froze shut this morning slowed me down some.
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no thanks! we had false spring last week. it touched about 70f.
motivation and energy goes through the roof when it's sunny around here
 
Hyde said:
How does one unfreeze a garage door? Hot water & open before it refreezes?
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last winter you would have caught me out in the snow with my wifes hair dryer unfreezing a moronically placed pipe from prior generations that comes out of the ground, then straight into the house with around 12" of open air exposure. I never knew that pipe was even there until it froze half our houses running water in 19f temps lol
 
Little late update
Gym time 5am 70 ish minutes
Pre workout 1 scoop pump addict + pea relief + fish oil + 4 caps Pepti Plex
Performance and strength down todayi have been playing around with fasting intervals.

incline bench
155x10x8x8x8

Flat DB fly
40x10x10x10x8

Seated cable row
102.5x12x10x10x10

one arm DB row
70x10x10x10x10

incline DB lateral raise
20x13x12x12x10

incline DB curl
20x15x12x12x12

overhead cable tricep extension
35x15x12x10x10
20x30x20

workout felt really good just low on energy, still really decent pump and definitely feeling great! Buckling down because I really want to see my weight drop under 220 and get to the next stage.
 
akboom87 said:
Little late update
Gym time 5am 70 ish minutes
Pre workout 1 scoop pump addict + pea relief + fish oil + 4 caps Pepti Plex
Performance and strength down todayi have been playing around with fasting intervals.

incline bench
155x10x8x8x8

Flat DB fly
40x10x10x10x8

Seated cable row
102.5x12x10x10x10

one arm DB row
70x10x10x10x10

incline DB lateral raise
20x13x12x12x10

incline DB curl
20x15x12x12x12

overhead cable tricep extension
35x15x12x10x10
20x30x20

workout felt really good just low on energy, still really decent pump and definitely feeling great! Buckling down because I really want to see my weight drop under 220 and get to the next stage.
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Summer is around the corner! Good time to go for 200.
 
Nice work in here as usual. Would definitely like to see what a 200lb AKBoom looks like! Keep getting after it!
 
Gym time 5:15am 60ish minutes
BW 222 really thought this would have dropped this morning
Pre workout 1 scoop pump addict + pea relief + 4 caps Pepti plex + fish oil
Not listing warm up sets

deadlift (belted)
225x5
275x3x3x3x3
225x10

seated leg curl
95x18x13x13x12x12

front squat
135x8x8

seated leg extension
120x12x11x10
For fun 170x6 this was brutal

BB shrug
225x12x12x12

was pretty happy with this session not much fuel in the tank but had enough octane.
 
MrKleen73 said:
Nice work in here as usual. Would definitely like to see what a 200lb AKBoom looks like! Keep getting after it!
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Working on getting there man, hoping the weather gets better so I can start getting evening walks back into the mix. My body seems to really wanting to give push back on getting under 220!
 
akboom87 said:
Working on getting there man, hoping the weather gets better so I can start getting evening walks back into the mix. My body seems to really wanting to give push back on getting under 220!
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You’ve been in the 220s for a long time - this is likely a bit of a “set point”. Stick with it; your body will keep testing your resolve to change and then eventually you’ll get a sudden whoosh.
 
Hyde said:
You’ve been in the 220s for a long time - this is likely a bit of a “set point”. Stick with it; your body will keep testing your resolve to change and then eventually you’ll get a sudden whoosh.
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Yep I agree I been floating in the lower 220’s since January but once she does the whoosh I will be making headway for sure.
 
akboom87 said:
Gym time 5:15am 60ish minutes
BW 222 really thought this would have dropped this morning
Pre workout 1 scoop pump addict + pea relief + 4 caps Pepti plex + fish oil
Not listing warm up sets

deadlift (belted)
225x5
275x3x3x3x3
225x10

seated leg curl
95x18x13x13x12x12

front squat
135x8x8

seated leg extension
120x12x11x10
For fun 170x6 this was brutal

BB shrug
225x12x12x12

was pretty happy with this session not much fuel in the tank but had enough octane.
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Nice work!
 
Need to get my steps back up so went on a walk this afternoon with the family and then early this morning did 2 miles on the treadmill and a DB session that was super fun for whatever reason.
Might have been I had Hardy new Hixtape album blaring. It’s pretty much Joe Diffie re makes with a bunch of artists.
 
Happy Easter everyone! Hope the day is a good one.

another 2 miles on the treadmill and a little DB pump set. Set the incline to 6% and holy smokes I need to get back on this more often. Definitely an under conditioned from where I was at last summer.
 
Gym time 5am 64 minutes
Bw226

Pre workout 1 scoop pump addict + pea relief + fish oil + 4 caps Pepti plex

DB incline press
50x10x10x10x9

bench
175x3
185x3
155x5x5x5x5

BB row
140x8x8x8

lat pull down neutral grip
150x10x8x8
75x20

BB OHP
105x8x8x5

BB curl
60x13x13x10

ez bar skull crusher
60x16x13
 
akboom87 said:
Yep I agree I been floating in the lower 220’s since January but once she does the whoosh I will be making headway for sure.
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I felt that back in Jan/Feb when I was cutting down from 205 or whatever. I kept hitting like 190 (barely) or 192 but couldn't break through, then finally it was like 186 and off to some Mexican beach for margaritas and senoritas.
 
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cube steak roasted potatoes & carrots
Super light day after being spoiled yesterday with breakfast lunch and dinner.
Lunch 220 grams rib eye
Half baked potato

then dinner above.
 
Gym time 5 am 65 minutes
BW 223
W4D2

Pre workout 1 scoop pump addict + pea relief + fish oil + 4 caps Pepti plex

also I got my knee sleeves in so first try with them.

squats
185x5
225x5
250x3x5x5x5
225x8

lying leg curls
125x8x8x8x8

leg press
355x10x10x10x10

deadlift
185x10
225x3x3x3x3 belted

Knee sleeves are amazing seemed to warm up much better and just felt good.
 
man knee sleeves are dope. I did my pulls yesterday without them and it made me quickly realize how much more exposed my shins and knees are during a deadlift without my sleeves lol
 
Dustin07 said:
man knee sleeves are dope. I did my pulls yesterday without them and it made me quickly realize how much more exposed my shins and knees are during a deadlift without my sleeves lol
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That was a super added benefit! I just couldn’t believe how much heat I was holding into my knees and how good it all felt during squats.
Mine are also 2x and not super snug so I wore them the whole time super comfortable and no issues.
 
You’ll never go back. Squatting in knee sleeves is like the equivalent of sex without condoms. It’s just how God intended
 
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