Weights up, scales down…

Day 4/week 5 / phase 2
Gym time 2 pm -3pm
Pre workout 1 scoop all out ultra/3 caps Endoamp max

Deadlift (67.5%)
225lbs x8 x8 x8 x8

Romanian Deadlift (6-8 rpe)
185lbs x8 x8 x8

good mornings
135lbs x8 x8 x8

BB bent over row
115lbs x12 x12 x12 x12

seated leg curl
100lbs x12 x12 x12 x12

Ab machine
120lbs x12 x12 x12 x12

various curls for vanity pump

really off after good mornings felt like I started to go hypo, I went and got a Gatorade and sipping and walked a few laps felt better but lost some energy. Kinda odd because had a monster mash at like 11 and pretty hydrated. Not sure what went on, this was a very taxing session sweating like crazy.

I know it’s nothing huge but I’m pretty happy with my self this week. Not really a busy week but schedule is pretty all over with everything and sleep well, those that know, know 😂 newborn stage up every 2-3 hrs. Been keeping everything in order so the wife can recover and rest. Then being able to stay on schedule with the gym this week was just a nice cherry on top. Life is good 🍻🙏🏻
 
I am so happy for you, and glad to see you enjoying the gym - I just want to caution that you with the worse sleep and extra stress (even good stress & lots of love!) you do have slower recovery. So if you feel you are more sore, and need more days between training sessions - take them! You can optimally train as much as you can recover from. You can do more, but you will not get more - you will get worse or hurt. So if that means a 4/5-day/wk split gets rotated over 2-3 actual training days a week, that is actually the best way to get stronger! This is how guys like Stan Efferding and Chad Aiches broke both all-time squat and total records.

I caution this because I tried to start training for a meet too soon after my son was born, and threw my back out on some heavy deadlifts. I just wasn’t ready for the rigors of a meet prep with the 100 extra back bends a day I was doing changing diapers and getting up and down from the ground with a baby. I wish someone had just told me to slow down and pace the training!

Just giving you some external permission on days you don’t feel ready, to just do some cardio and take another night of “sleep”!
 
Hyde said:
I am so happy for you, and glad to see you enjoying the gym - I just want to caution that you with the worse sleep and extra stress (even good stress & lots of love!) you do have slower recovery. So if you feel you are more sore, and need more days between training sessions - take them! You can optimally train as much as you can recover from. You can do more, but you will not get more - you will get worse or hurt. So if that means a 4/5-day/wk split gets rotated over 2-3 actual training days a week, that is actually the best way to get stronger! This is how guys like Stan Efferding and Chad Aiches broke both all-time squat and total records.

I caution this because I tried to start training for a meet too soon after my son was born, and threw my back out on some heavy deadlifts. I just wasn’t ready for the rigors of a meet prep with the 100 extra back bends a day I was doing changing diapers and getting up and down from the ground with a baby. I wish someone had just told me to slow down and pace the training!

Just giving you some external permission on days you don’t feel ready, to just do some cardio and take another night of “sleep”!
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Absolutely a good point, I was just talking to the wife about this the other day. Right now it’s manageable because I can get naps in and going the afternoon. When I get back to real life and will have to be up early it might be one day on one day rest etc etc.

Very good points though!
 
Some great advice there from @Hyde!

As far as a meal, I am not sure what the macros were on that meal, but unless pretty high fight, a pre-workout meal 3 hours ahead of the workout is just a bit too long for a hard workout that uses as much muscle as a dead lift / back day. That is a lot of machinery that needs fueled all at once, and if decently low fat, not crazy high in protein the odds that you are going to have a lot of blood sugar circulating for the session is going to be very low. Great if you are trying to deplete during a session, but horrible for performance goals. Personally before back, or lower body work I would do my best to have my food within 2 hours, and if not possible then make an intra drink that has some carbs, glutamine, and or BCAA/EEA's. If nothing else, and you find yourself in that situation start drinking a gatorade or how ever you want to supply some easily digested carbs just before the session and throughout. If the focus is just maintaining muscle while burning fat then maybe just the BCAA/EEA's and 10g glutamine would do the trick better than nothing but still allow for more fat loss during training. Just some stuff t think about.
 
MrKleen73 said:
Some great advice there from @Hyde!

As far as a meal, I am not sure what the macros were on that meal, but unless pretty high fight, a pre-workout meal 3 hours ahead of the workout is just a bit too long for a hard workout that uses as much muscle as a dead lift / back day. That is a lot of machinery that needs fueled all at once, and if decently low fat, not crazy high in protein the odds that you are going to have a lot of blood sugar circulating for the session is going to be very low. Great if you are trying to deplete during a session, but horrible for performance goals. Personally before back, or lower body work I would do my best to have my food within 2 hours, and if not possible then make an intra drink that has some carbs, glutamine, and or BCAA/EEA's. If nothing else, and you find yourself in that situation start drinking a gatorade or how ever you want to supply some easily digested carbs just before the session and throughout. If the focus is just maintaining muscle while burning fat then maybe just the BCAA/EEA's and 10g glutamine would do the trick better than nothing but still allow for more fat loss during training. Just some stuff t think about.
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Just ordered up a tub of Allmax carbs + electrolytes/hydration powder to start taking with me in the mornings. Might not be the best but was on sale and figured I’d give it a try.
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akboom87 said:
Just ordered up a tub of Allmax carbs + electrolytes/hydration powder to start taking with me in the mornings. Might not be the best but was on sale and figured I’d give it a try.
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Honestly it’s not bad at all, without knowing the price per serving. Looks like ~50/50 HBCD and slower release dextrose. And the sodium:potassium is a much more hydrating 2:1. That’s gonna blow the doors off something like regular Gatorade powder; I bet you love it.
 
Hyde said:
The Vertical Diet does feature Greek yogurt daily for the probiotic - most people who have issues with dairy don’t with that. He also includes hard cheeses for people that tolerate them well, for another calcium source besides the yogurt.

I have the pdf for anyone interested; you can easily find the pdf free to download if you search for it.
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@Hyde I’m interested in that PDF. PM me if you need to send it to me by email.
 
Hyde said:
Honestly it’s not bad at all, without knowing the price per serving. Looks like ~50/50 HBCD and slower release dextrose. And the sodium:potassium is a much more hydrating 2:1. That’s gonna blow the doors off something like regular Gatorade powder; I bet you love it.
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24.98 for 30 servings so yeah pretty cheap per serving. That is why I wasn’t so sure if it was decent ( also don’t know what I’m looking for on the profile) so I’ll be exited to give it a go.
 
Hyde said:
Honestly it’s not bad at all, without knowing the price per serving. Looks like ~50/50 HBCD and slower release dextrose. And the sodium:potassium is a much more hydrating 2:1. That’s gonna blow the doors off something like regular Gatorade powder; I bet you love it.
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Agreed, I have always enjoyed ALLMAX stuff, high quality, good ingredient profiles, great flavoring. I definitely feel they are a brand I can trust for most things.
akboom87 said:
24.98 for 30 servings so yeah pretty cheap per serving. That is why I wasn’t so sure if it was decent ( also don’t know what I’m looking for on the profile) so I’ll be exited to give it a go.
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This is another reason I enjoy there stuff regularly. The prices are normally very reasonable. That is a good price for something with 30 12g servings of HBCD especially with the other carb sources not just being junk.
 
MrKleen73 said:
Agreed, I have always enjoyed ALLMAX stuff, high quality, good ingredient profiles, great flavoring. I definitely feel they are a brand I can trust for most things.
This is another reason I enjoy there stuff regularly. The prices are normally very reasonable. That is a good price for something with 30 12g servings of HBCD especially with the other carb sources not just being junk.
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I have had good experiences with there products and if this tastes good I might have to keep this in stock.
 
Well had a work emergency that I got called in for today, all the flooding we have bridges and roads either gone from the flooding or in severe state. I had to go check out a bridge for a client this afternoon on an emergency call out. So no gym today, will probably get one in tomorrow morning.
 
akboom87 said:
Well had a work emergency that I got called in for today, all the flooding we have bridges and roads either gone from the flooding or in severe state. I had to go check out a bridge for a client this afternoon on an emergency call out. So no gym today, will probably get one in tomorrow morning.
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Hope that you were able to get a good one in, and that no one has been hurt in the flooding.
 
Wake up time 4:30 am 1 scoop all out ultra plus 2 caps endomax amp

gym time 5:15-6:30 am

bench (70%)
155lbs x8 x8 x8 x8 x8

wide bench (ring finger on ring)
135lbs x8 x8 x8 x8

incline bench (6-8 rpe)
125lbs x8 x8 x8 x8

t bar row
90lbs x12 x12 x12 x12 x12

Ez bar curl
60lbs x12 x12 x12 x12 x12

lat pull down
115lbs x12 x12 x12 x12 x12

A very good session the combo of all out and enomax amp is a great combo. 3 caps seems to be too much but 2 seems to be just right.

Pressing strength is feeling the strongest to date. Weight is moving fast and able to stay locked in and tight.

chest pump was great definitely noticed upper body is bulking up even a few co workers made comments and my wife has made a few here lately.
 
So question, when my carb electrolyte powder shows up. Do you guys drink it on the way to the gym or do you guys drink it during your session?
 
akboom87 said:
So question, when my carb electrolyte powder shows up. Do you guys drink it on the way to the gym or do you guys drink it during your session?
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With that formula and the length of time you train, I would drink it on the way & have it finished by the time you’re going into the gym.

If you find yourself going hypo/weak before the end of your session, you can drag half of it out into the first half of the session.
 
akboom87 said:
So question, when my carb electrolyte powder shows up. Do you guys drink it on the way to the gym or do you guys drink it during your session?
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With that formula and the length of time you train, I would drink it on the way & have it finished by the time you’re going into the gym.

If you find yourself going hypo/weak before the end of your session, you can drag half of it out into the first half of the session.
 
Hyde said:
With that formula and the length of time you train, I would drink it on the way & have it finished by the time you’re going into the gym.

If you find yourself going hypo/weak before the end of your session, you can drag half of it out into the first half of the session.
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Perfect I will implement this, Thanks @Hyde !!
 
akboom87 said:
So question, when my carb electrolyte powder shows up. Do you guys drink it on the way to the gym or do you guys drink it during your session?
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With it being a fast breaker I would start drinking on the way finish about half of it then add more water and drink throughout the workout. Of course what @Hyde said is just as appropriate and effective. I just kind of jump to the 2nd option because I have learned how my body handles things like that already.
 
MrKleen73 said:
With it being a fast breaker I would start drinking on the way finish about half of it then add more water and drink throughout the workout. Of course what @Hyde said is just as appropriate and effective. I just kind of jump to the 2nd option because I have learned how my body handles things like that already.
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Good information to know, I’m thinking if I start feeling blah midway then I might switch up and try that option as well.
 
akboom87 said:
Wake up time 4:30 am 1 scoop all out ultra plus 2 caps endomax amp

gym time 5:15-6:30 am

bench (70%)
155lbs x8 x8 x8 x8 x8

wide bench (ring finger on ring)
135lbs x8 x8 x8 x8

incline bench (6-8 rpe)
125lbs x8 x8 x8 x8

t bar row
90lbs x12 x12 x12 x12 x12

Ez bar curl
60lbs x12 x12 x12 x12 x12

lat pull down
115lbs x12 x12 x12 x12 x12

A very good session the combo of all out and enomax amp is a great combo. 3 caps seems to be too much but 2 seems to be just right.

Pressing strength is feeling the strongest to date. Weight is moving fast and able to stay locked in and tight.

chest pump was great definitely noticed upper body is bulking up even a few co workers made comments and my wife has made a few here lately.
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Nice session, I bet your chest pump was CRAZY!
 
As you can see, just experiment with what feels best!

HBCD I wait until I start since it pulls thru the gut so fast, but the longer chain carb in there will benefit from getting in sooner frontloaded for sure, before digestion gets slowed.

MrKleen73 said:
With it being a fast breaker I would start drinking on the way finish about half of it then add more water and drink throughout the workout. Of course what @Hyde said is just as appropriate and effective. I just kind of jump to the 2nd option because I have learned how my body handles things like that already.
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Yes this is never a bad idea; less likely to crash this way (unless the work at the end of the session becomes very demanding and glycolytic, burning faster than you can absorb the fuel).

Resolve10 said:
If my workout is an hour or so I usually just drink it pre, if I’m planning to be over and hour and more in the 90-120 minute range I tend to drink half pre then the rest during (although I tend to do 50-75 total when doing this).
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I have been using 50-75g Karbolyn and usually train over 90-120 minutes, and for myself I maybe drink 1/4 right before I start my warmup/activation stuff then try to finish the drink as I finish training.

But I have found on the 90 minute days with 50g I definitely get more out of it starting it sooner & getting it finished a little before the end.
 
Had another emergency call out early this morning.

kinda messed with my routine lol. Gym time 1pm-2pm. Wasn’t an ideal scenario as I had no food in me yet, I did get a protein shake down before changing for the gym. No pre workout.

squats (70%)
185lbs x8 x8 x8 x8 x8

wide squat
165lbs x8 x8 x8 x8

Front squat
135lbs x8 x8 x8 x8

leg press
405lbs x10 x10
495lbs x8 x8

leg extension
90lbs x12 x12 x12 x12 x12

definitely was not in the groove, also forgot my headphones so that didn’t help one bit. Still got the work in, form felt great, bracing strong. So overall a success.

I was hoping my carb powder was going to be here before I left to the gym, but no dice.
 
akboom87 said:
Had another emergency call out early this morning.

kinda messed with my routine lol. Gym time 1pm-2pm. Wasn’t an ideal scenario as I had no food in me yet, I did get a protein shake down before changing for the gym. No pre workout.

squats (70%)
185lbs x8 x8 x8 x8 x8

wide squat
165lbs x8 x8 x8 x8

Front squat
135lbs x8 x8 x8 x8

leg press
405lbs x10 x10
495lbs x8 x8

leg extension
90lbs x12 x12 x12 x12 x12

definitely was not in the groove, also forgot my headphones so that didn’t help one bit. Still got the work in, form felt great, bracing strong. So overall a success.

I was hoping my carb powder was going to be here before I left to the gym, but no dice.
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Ahhhh the dreaded on-call!!!….
But, you still got the work in. Still a win!
 
Wake up 5 am, sat outside just soaking in the early morning with some coffee. 6 am drank 1 scoop of All out Ultra, then mixed up a full glass of the allmax carb powder. 1 cap Endoamp max

gym time 6:30am-7:45
Week 6/ day 3 / wave 2

OHP BB (70%)
95lbs x8 x8 x8 x8 x8

wide grip bench (6-8rpe) ring on ring
140lbs x8 x8 x8 x8

behind the neck seated press
115lbs x8 x8 x8 x8

seated lateral db raise
20lbs x12 x12 x12
15lbs x12 x12
Drop set with plate neck curls

ex bar skull crushers
60lbs x12 x12 x12 x12
50lbs x12

rope tricep pushdowns
35lbs x12 x12 x12 x12 x12

definitely could tell a difference with the carb powder. Started to lose steam at the end, might try up half before and then other half during.
Sleep was pretty brutal last night, apparently everyone bought enough fireworks to carry on for 4 hrs non stop 😂 was cool to watch for a while but then the little one kept waking up. Can’t say it was the fireworks, seemed to be cluster feeding last night.

Pretty happy though with my performance non the less!

Hope everyone had a great 4th and kept all your digits!
 
Yeah, I am running on a little less than 5 hours today because of the neighborhood parties into the wee hours. Seems every time it would quit down enough to almost pass out another one of the big booming ones would go off right by the house. We had like 6 houses around us, and many of them were up drinking and shooting off until midnight. I ended up just putting on a movie to drown it out and hoping to fall asleep to the movie which is what finally ended up happening.

Good to hear the intra carbs helped. Now to fine tune them.
 
Yesterday’s session
Day 4 /week 6/ wave 2

wake up time 6 am sitting outside with a cup of coffee. 6:30am 1 scoop of all out ultra and 1 cap endoamp max. Mixed up my intra carb drink drank 1/4 on the way saved the rest to drink throughout.

deadlift (70%)
220lbs x8 x8 x8 x8 x8

Romanian deadlift (6-9rpe)
185lbs x8 x8 x8 x8

good morning
95lbs x8 x8 x8 x8

seated leg curl
100lbs x12 x12 x12 x12 x12

bent over BB row
115lbs x12 x12 x12 x12 x12

not quite sure why but had a hard time focusing and just wasn’t into it yesterday. Still got the work in and was pretty taxed. Really glad next week is a new wave 😂. There is not de loads built into this program, he says you can take one if you need it. The way he starts the next waves the volume and intensity starts over so it seems to reduce fatigue but keeps you going.

this will be starting wave 3 and main sets now are for sets of 5 supplemental sets are sets of 6 and accessories are sets of 10.
 
Smoking some meats today and sipping on some local beer that is very tasty. Invalid Link RemovedInvalid Link Removed
 
akboom87 said:
Absolutely a good point, I was just talking to the wife about this the other day. Right now it’s manageable because I can get naps in and going the afternoon.
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I do miss this part about having a little one, he and I took a lot of naps lol

akboom87 said:
So question, when my carb electrolyte powder shows up. Do you guys drink it on the way to the gym or do you guys drink it during your session?
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like the other guys mentioned, I always mixed directly into my preWO personally. When I was running an extra carb powder I usually got home from work around 4:30PM, got changed and either drove or jogged down to the box by around 5:15 cause I lived about a mile away back then.

akboom87 said:
also forgot my headphones so that didn’t help one bit.
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and you didn't just turn around and walk out?! <gasp!>
 
I would take the deload. It’s a marathon, and you have a newborn. Good training is productive training, so you need to ask yourself if you’re fresh enough to give another 3-4 week wave that will only intensify as it progresses. If you can’t realistically see doing that well starting right away, do the deload and freshen up.
 
Hyde said:
I would take the deload. It’s a marathon, and you have a newborn. Good training is productive training, so you need to ask yourself if you’re fresh enough to give another 3-4 week wave that will only intensify as it progresses. If you can’t realistically see doing that well starting right away, do the deload and freshen up.
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100%
 
Sorry guys been MIA, work is just crazy getting caught back up and lots to do. Been having to leave early last few mornings, plan tomorrow morning doing a light de load session and will continue this week doing just light sessions. Next week will pick back up in phase 3.

life is good family is happy and healthy, work is good just busy at the moment.

I know I mentioned it before but still planning on doing about 1 more year here then still looking at re location back to the farm. Already slowly making plans for that next phase in life!
 
akboom87 said:
Sorry guys been MIA, work is just crazy getting caught back up and lots to do. Been having to leave early last few mornings, plan tomorrow morning doing a light de load session and will continue this week doing just light sessions. Next week will pick back up in phase 3.

life is good family is happy and healthy, work is good just busy at the moment.

I know I mentioned it before but still planning on doing about 1 more year here then still looking at re location back to the farm. Already slowly making plans for that next phase in life!
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Can’t ask for much more than a happy and healthy family!
 
Gym time 5 am -6am
Just coffee

just ran through 3 sets shoulders/3 sets chest/ 3 sets bicep/3 sets tricep

sets of 10 light weights easy stuff. Wasn’t into it first thing but got groovy after a set or two. Also did some stretching and hip machine just to keep things feeling good.

have a great day everyone!!
 
akboom87 said:
Sorry guys been MIA, work is just crazy getting caught back up and lots to do. Been having to leave early last few mornings, plan tomorrow morning doing a light de load session and will continue this week doing just light sessions. Next week will pick back up in phase 3.

life is good family is happy and healthy, work is good just busy at the moment.

I know I mentioned it before but still planning on doing about 1 more year here then still looking at re location back to the farm. Already slowly making plans for that next phase in life!
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Living the dream man! That’s cool you’re taking the family to the farm (I’m assuming that’s what’s happening?). Jealous tbh, that’s all a fam needs
 
SkRaw85 said:
Living the dream man! That’s cool you’re taking the family to the farm (I’m assuming that’s what’s happening?). Jealous tbh, that’s all a fam needs
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Yes that’s the plan, my parents house they built and left the old house. We are going to stay there for like a year or so then tear it down and build a new house for us. 300 acres we have barns and everything there so get it back going again and raise my family there. Hopefully I can transfer and just work remote for my company, or I can go to work for the DOT office in the town close by.
 
akboom87 said:
Yes that’s the plan, my parents house they built and left the old house. We are going to stay there for like a year or so then tear it down and build a new house for us. 300 acres we have barns and everything there so get it back going again and raise my family there. Hopefully I can transfer and just work remote for my company, or I can go to work for the DOT office in the town close by.
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Hell yeah! That’s the best way to raise kids imo. DOT would be pretty cush with nice benefits.
My long term goal is to get everyone back to the family ranch and build. I really do miss being up north.
 
I would love a ranch or some country living but my wife is a city girl, she needs to be close to all of the conveniences of the city. She would go nuts out there, she isn't really even into nature or outdoors so she would be miserable out there unfortunately.
 
There is a factor of things driving the decision but overall I do believe it will be the best for the family. I am excited and I wish it was sooner but I know that it will happen before long and I have to get some things situated beforehand.

So far this week has been a good thing to deload as work has just been nuts this week. Will get into the gym tomorrow morning hit a light session of deads and squats.
 
akboom87 said:
So far this week has been a good thing to deload as work has just been nuts this week. Will get into the gym tomorrow morning hit a light session of deads and squats.
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Must be that time of year!

But man, I sort of remember the blur of life with a newborn and that makes it both 50x more hectic (but slower at moments too).
 
lol at getting to the gym this morning that didn’t happen. Might try to squeeze in a session tomorrow morning we will see! Next week we will be back to scheduled program 💪🏻
 
Welcome back ladies and gentlemen!
we now tune to your scheduled programming!
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wake up time 4:30 am
This morning I did a full big glass of water 1 scoop of All out and a scoop of carb powder. Blended all up and added ice. 2 caps of Endoamp max and out the door
Gym time 5am-6am
Bench (70%)
155lbs x5 x5 x5

wide bench (6-8rpe)
135lbs x6 x6 x6 index finger on ring

incline bench (6-8rpe)
115lbs x6 x6 x6

lat pull down
130lbs x10 x10 x10

T bar row
100lbs x10 x10 x10

ex bar curls
60lbs x10 x10 x10

Wow did I feel so refreshed and recharged today, weights felt light, setups were tight and stable. Just a great fuggin session!
 
You have to love a good session like that.
 
akboom87 said:
Welcome back ladies and gentlemen!
we now tune to your scheduled programming!
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wake up time 4:30 am
This morning I did a full big glass of water 1 scoop of All out and a scoop of carb powder. Blended all up and added ice. 2 caps of Endoamp max and out the door
Gym time 5am-6am
Bench (70%)
155lbs x5 x5 x5

wide bench (6-8rpe)
135lbs x6 x6 x6 index finger on ring

incline bench (6-8rpe)
115lbs x6 x6 x6

lat pull down
130lbs x10 x10 x10

T bar row
100lbs x10 x10 x10

ex bar curls
60lbs x10 x10 x10

Wow did I feel so refreshed and recharged today, weights felt light, setups were tight and stable. Just a great fuggin session!
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Back to the grind! Good sesh!!!
 
Wake up time 4:30 1 scoop all out ultra, scoop of all max carb powder, full glass with ice. Also had one cup of coffee on way to gym.

gym time 5 am 6 am
Squat (70%)
185lbs x5 x5 x5

wide squat (6-8rpe)
175lbs x6 x6 x6

Front squat (6-8rpe)
135lbs x6 x6 x6

leg extension
100lbs x10 x10 x10

hip machine
120lbs x10 x10 x10

crunch machine
120lbs x10 x10 x10

another great session, everything feels great and just having a blast!
 
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