Weights up, scales down…

[dapack]

New gym sounds pretty amazing. Happy for you

 

[akboom87]

Sounds like everything happened for a reason! Enjoy the toys man

Yeah it worked out pretty well!

Sounds like you are better off at the new place. Plus 24/7 access.

Yes when the city bought the old place I was hoping it would work out. I’m not saying this to be mean or be offensive, the other issue that was getting out of control there was since the city, they would allow low income/no income for free. Now don’t get me wrong I have no issue with that part. The issue I had was people that had no interest in the gym and would bring all the kids that would turn into a zoo and so disrespectful. That’s what I had the biggest issue with, the staff didn’t want to enforce or do anything about it. So then claiming that I set up month to month did me a favor.

New gym sounds pretty amazing. Happy for you

It’s pretty legit also the same price so even better!

 

[Hyde]

Sounds like the new gym is perfect for getting stronger!

 

[Segansational]

Yep, sounds like the change of scenery is for the best. Plus new equipment/motions always helps spark new growth!

 

[akboom87]

So went in this afternoon

Decided to see how the back was.

Warmups stretching

Reverse hyper
BWx 10 x10 x10
Band x10 x10 x8

Lat pull down
Warmups
WS- 140# x10 x8 x8

Lat machine pull down
150# x10 x10 really good stretch

Deadlift
135# x10 x10
185# x8 x8

Db Romanian deads
55# x8 x8 x8

Squats BB
Warmups
WS- 135# x5 x5 x5 x5 x5 /155# x5 x5 x5 /185# x3 x3 x3 /135# x10

Bb shrugs
185# x10 x10 x10

Felt solid, no pain or issues.

Will be adding squats back in 2x a week to get back in the groove. Will start at 135lbs until I build up to 3 sets of 10 then add weight rinse and repeat.

 

[Segansational]

Deadlifts & Squats on the same day? You sir are a braver man than I.

 

[akboom87]

Deadlifts & Squats on the same day? You sir are a braver man than I.

Sometimes/most of the time I make highly questionable choices

 

[akboom87]

Wake up time 4:30 am

1/2 scoop souls for sale
1 cup coffee

Gym time 5am -6:30 am

Warm ups stretching, quite a bit bigger morning crowd here. Not sure if this will taper down or if this is the norm.

Reverse hyper
BW x12 x12 x12

Pec fly machine
Warmups
WS-120# x10 x10

Lateral raise machine
Warmups
WS-80# x10 x10 x10

Shoulder press machine
Warmups
WS-80# x12 x12 x12

Cable side raises
20# x12 x12 x10

Overhead cable tricep extension
Warmuos
WS-70# x12 x10 x10

DB rear delt flys
Warmups
WS- 30# x12 x12
Super set incline db press
55# x10 x10

Seated rear delt row
Warmups
WS- 80# x12 /100# x10 x10

Cable ez bar curl
Warmups
WS-100# x12 x10 x10

Treadmill 20 minutes, mix of incline and flat 3.2 -5.5 mph, bpm 140 average for duration.

great session, intensity is back up and really feels good.

 

[PolishHamm3r77]

Wake up time 4:30 am

1/2 scoop souls for sale
1 cup coffee

Gym time 5am -6:30 am

Warm ups stretching, quite a bit bigger morning crowd here. Not sure if this will taper down or if this is the norm.

Reverse hyper
BW x12 x12 x12

Pec fly machine
Warmups
WS-120# x10 x10

Lateral raise machine
Warmups
WS-80# x10 x10 x10

Shoulder press machine
Warmups
WS-80# x12 x12 x12

Cable side raises
20# x12 x12 x10

Overhead cable tricep extension
Warmuos
WS-70# x12 x10 x10

DB rear delt flys
Warmups
WS- 30# x12 x12
Super set incline db press
55# x10 x10

Seated rear delt row
Warmups
WS- 80# x12 /100# x10 x10

Cable ez bar curl
Warmups
WS-100# x12 x10 x10

Treadmill 20 minutes, mix of incline and flat 3.2 -5.5 mph, bpm 140 average for duration.

great session, intensity is back up and really feels good

Nice solid session!!! And maybe the morning crowd is the New Years Resolution crowd and that herd will thin out in the next couple of weeks

 

[akboom87]

Nice solid session!!! And maybe the morning crowd is the New Years Resolution crowd and that herd will thin out in the next couple of weeks

Kinda what I was wondering, I could tell a handful just wandering around with no real idea or intention so we will see.

 

[Segansational]

Nice solid session!!! And maybe the morning crowd is the New Years Resolution crowd and that herd will thin out in the next couple of weeks

Good point. I don't usually see many crowds at commercial gyms or even hotel gyms before 6, so was surprised when AK mentioned that his new place was filled. Either way though people are getting it done and that's a good thing.

 

[PolishHamm3r77]

Kinda what I was wondering, I could tell a handful just wandering around with no real idea or intention so we will see.

Loudly say you are there to hit “the snatch” a few times and then a good “clean session” as a finisher and see who looks at you oddly…. Those folks won’t be there by tax day lmaoooo

 

[akboom87]

Well yesterday was getting worried, my stomach was a churning and just not feeling good. Seemed to progressively get worse. Managed to eat a light dinner. Started to get the chills etc. so I popped some ibuprofen and shot some elderberry down.

I did sleep in this morning but seems to have went away and feel just fine so far. So not sure what the deal was! Glad I wasn’t hovering over the porcelain throne though.

 

[Hyde]

Hopefully you dodged a bullet!

 

[akboom87]

Late afternoon gym

Gym time 3pm-4pm

Warmups stretching

Squats
Warmups
WS-135# x5 x5 x5 / 155# x5 x5 / 185# x3 x3 /225# x3 x3 / 135# x10
Feeling solid no issues, very happy about that.

Romanian deadlifts
Warmups
WS- 185# x8 x8 / 225# x5 x3 ( grip was giving out, need to get straps)

Reverse hyper extension
BW x15 x15 x15

Seated leg curl
Warmups
WS-110# x10 x10 x10

Ab curl machine
Warmups
WS-160# x10 x10 x8 cramped up god I hate these torture machines

palace was busy but a lot of good lifting was happening so that is a change.

 

[akboom87]

Wake up time 4:40 am

1 scoop mtn ops ignite (wife’s pre workout)
1 cup coffee

Gym time 5:15 - 6:30 am

Warmups stretching

Incline treadmill, 12% incline 3.0 mph 30 minutes.

Treadmill 0% incline, 3.0-6.0 mph 30 minutes

Pretty low intensity did not push it.

 

[Segansational]

Getting in that daily grind though, that's what counts!

 

[akboom87]

Getting in that daily grind though, that's what counts!

It was a battle to not go lift, that’s what I wanted to do but stuck to it and did cardio. Also noticed that Wednesday morning is so far the slowest day so see how the rest of the week is and maybe I’ll tweak days going forward.

 

[MrKleen73]

Seems like you have refocused yourself nicely!

 

[akboom87]

Wake up time 4:35 am

1/2 scoop souls for sale
1 cup of coffee

Gym time 5:15 am -6:30 am

Warmups stretching/reverse hypers

BB bench- adjustable bench in power rack
Warmups
WS-185# x5 x5 bench was unstable as ****

Inclined db press
Warmuos
WS-60# x10 / 70# x8

Incline press machine
135# x12 x12

Pec fly machine
120# x12 x12 x8

Narrow grip seated lat row
135# x10 x10

Lat pull down
145# x8 x8

Lat pulldown machine
120# x12 x12 really good stretch

Cable tricep pushdown
Warmups
WS- 90# x12 x12
Super set Tricep machine
160# x15 x15 x12

Cable curl ez bar
Warmups
70#x20 / 90# x15 x15 / 80# x12 x12
Super set ab machine
160# x18 x18 / 180# x12 x12

Really great session, intensity is really up, pump was amazing in the gym mirrors

 

[Hyde]

Sounds like a great day of training!

 

[akboom87]

Wake up time 4:40 am

1 cup of coffee

Gym time 5:15-6:30 am

Warmups stretching

Squats
Warmups
WS-135# x8 x8 speed

Leg press
3pps x15 x15

Leg extension
170# x12 x12

Really lacking ambition and drive

Treadmill rest of the time.

 

[PolishHamm3r77]

Really lacking ambition and drive

I don’t see a PWO in there. Detoxing? I don’t use a pre on deload weeks to desensitize

 

[akboom87]

I don’t see a PWO in there. Detoxing? I don’t use a pre on deload weeks to desensitize

I just skipped it this morning wanted to see if it was really productive. Turns out yes I think it makes things more productive

I am almost out of my souls for sale, haven’t pulled the trigger on a tub yet. I really enjoyed edge of insanity/ souls for sale. So probably just one of those 2 again.

 

[akboom87]

Also I’ve been pretty good for a long stretch. Tonight I picked up some beer. Every Friday night me and the wife do something for are date night. It’s nothing extravagant, we put the kids to bed and then watch a movie, maybe make a treat maybe just sit in the silence and chat.

Well tonight we are going to watch action movies, have some cold beers and make salty buttery popcorn. That sounds pretty damn good

 

[PolishHamm3r77]

I just skipped it this morning wanted to see if it was really productive. Turns out yes I think it makes things more productive

I am almost out of my souls for sale, haven’t pulled the trigger on a tub yet. I really enjoyed edge of insanity/ souls for sale. So probably just one of those 2 again.

I am almost all out of my “All Out” from Iconic

How do they compare? Me the switch it up. I rarely buy more than 2 tubs b4 switching

 

[akboom87]

I am almost all out of my “All Out” from Iconic

How do they compare? Me the switch it up. I rarely buy more than 2 tubs b4 switching

All out tastes way better, also better pumps.

Strongest is souls for sale- I get laser focused on this- side note makes my nose run the entire session.

Edge of insanity- also strong, some amazing workouts on this. Has gaba so it clumps like a mf’r if you don’t use it up quickly.

 

[akboom87]

Snowstorm finally, after shoveling went for an afternoon lift.

Warmups stretching

Deadlifts
Warmups
WS- 225# x3 x3 x3/ 245# x3 x3 x3 / 225# x2 x2 x2

OHP
Warmups
WS- 95# x10 x10 x8 x5 x5

Rear delt machine
140# x12 x12 x12

Ab machine
140# x12 x12 /180# x10 x10

 

[akboom87]

Well I completed 10 weeks on the program I was running, really enjoyed it and brought up my lacking shoulders.

I’ve never been the one for greatest choices but picked a new program…. Jacked and tan 2.0. Watched all his YouTube videos about it and read up about it.

So started it today…. The reason is tomorrow morning is supposed to be -15 and figured hell with it going to knock out today and then hit Tuesday morning.

Pre workout- biscuits and turkey gravy.. all about that gravy babbyyyy

1 scoop ryse Godzilla about 1 hr later

Warmups/ stretches

Squat
Warmups
Set 1. 135# x10
Belted
Set 2. 160# x6
Set 3. 160# x6
Set 4 + set. 160# x8

Deficit deadlift- 2” deficit- belted
Set 1. 145# x10
Set 2. 145# x10
Set 3. 145# x10
Set 4. 145# x10

Single leg press
Set 1. 25# pps x15
Set 2. 25# pps x8
Set 3. 25# pps x8
Set 4. 25# pps x8

Chest supported row machine
Set 1. 120# x15
Set 2. 120# x8
Set 3. 120# x8
Set 4. 120# x6

Seated row v grip
Set 1. 85# x20
Set 2. 85# x12
Set 3. 85# x10
Set 4. 85# x8

Leg curl machine
Set 1. 70# x20
Set 2. 70# x12
Set 3. 70# x10
Set 4. 70# x8

Leg extension machine
Legs dead, I skipped

Db hammer curls seated
Set 1. 25# x20
Set 2. 25# x10
Set 3. 25# x9
Set 4. 25# x9

Whew man this was a session, first block is 5 weeks and week 6 is a deload. Program is 12 weeks.

They recommend pick your 1rm and go 90% of that. So that’s what my weights are set off.

 

[Hyde]

Whose program is this? Lots of hard work today!

 

[akboom87]

Whose program is this? Lots of hard work today!

Cody Lefever. Yes this first week is going to be lots of volume!

 

[Segansational]

Cody Lefever. Yes this first week is going to be lots of volume!

Sets of 20? Whew!

 

[MrKleen73]

I went and read it over, lots of volume in the beginning, moving over to and full on strength oriented focus in the back half. You should definitely be stronger per lb of lbm when this is done even on a deficit.

 

[akboom87]

I went and read it over, lots of volume in the beginning, moving over to and full on strength oriented focus in the back half. You should definitely be stronger per lb of lbm when this is done even on a deficit.

Yes it kinda reminds me of the 70’s powerlifter program from Alex Bromley. This one is shorter though.

I hate to admit it but I am just failing on my goal. This winter has been hard for some reason. Temps have just been colder and longer it feels, hard to get outside. Then are office got shut down do to construction remodeling. So we all working from home.

So yeah I’ve just not been staying motivated.

So I was going to run this program try to focus and building some strength be nice to fill out some as I have been feeling so flat. Then when warmer weather and sunshine return kick it in the ass and accomplish my goal weight.

Felt like I did a **** ton of rambling there

 

[akboom87]

Wake up time 4:30 am

1 scoop ryse godzilla
1 cup coffee

Gym time 5am -6:30am

Warmups stretching

BB bench
Warmups
Set 1. 170# x10
Set 2. 135# x6 (60%)
Set 3. 135# x6
Set 4. 135# x10 ( amrap set)

Close grip bench
Set 1. 105# x10
Set 2. 105# x10
Set 3. 105# x10
Set 4. 105# x10

Incline presss machine
Set 1. 110# x15
Set 2. 110# x10
Set 3. 110# x7
Set 4. 110# x7

Seated db shoulder press (touching shoulders then press)
Set 1. 30# x15
Set 2. 30# x12
Set 3. 30# x10
Set 3. 30# x10

Lateral raise machine
Set. 1 80# x20
Set. 2 80# x14
Set. 3 80# x12
Set. 3 80# x12

Rear delt fly machine
Set 1. 100# x20
Set 2. 100# x12
Set 3. 100# x10
Set 4. 100# x10

Pec fly machine
Set 1. 120# x20
Set 2. 120# x12
Set 3. 120# x10
Set 4. 120# x8

Tricep cable push down straight bar
Set 1. 100# x20
Set 2. 100# x12
Set 3. 100# x12
Set 4. 100# x8

Pretty grueling session to be honest, pump was crazy. Really enjoying these first few days!

Rest times on first 2 exercises 2 minutes. Everything else 1 minute.

 

[Dustin07]

Rest times on first 2 exercises 2 minutes. Everything else 1 minute.

sometimes its crazy how much volume you can get in with shorter rest periods. I've always loved 90 minute sessions but every once in a while I'm out in like 45 and I'm just sorta like.... how'd I get all that done so fast? lol

 

[akboom87]

sometimes its crazy how much volume you can get in with shorter rest periods. I've always loved 90 minute sessions but every once in a while I'm out in like 45 and I'm just sorta like.... how'd I get all that done so fast? lol

View attachment 249192

Well using the boost camp app i set it this go around with timers. I actually get in the bad habit of to short of rest. So this time following a lot closer.

But for sure when you get in that groove and things are shittin and gettin!

 

[Dustin07]

I actually get in the bad habit of to short of rest. So this time following a lot closer.

IDK how that's possible on hard sets lol. Unless I'm running an EMOTM generally speaking my rest period is pretty much how much I need, meaning last set was an 11RPE, I almost died, and I'll be back in a half hour for my next set

but for accessory work I really do like supersets because I feel like I literally double my volume in the same period of time (which, I guess you do) but I'm not usually super setting heavy big 3 lifts.

 

[MrKleen73]

Looks like a hell of a workout! I am enjoying a bit shorter rest periods right now too.

 

[akboom87]

Was awake early for some reason so just got up

Wake up time 4 am

2 cups coffee
1 scoop ryse Godzilla

Gym time 5:15 am - 6:50 am

Warmups stretching

deadlift
Warmups
Set 1. 225# x10
Set 2. 200# x6
Set 3. 200# x6
Set 4. 200# x10 amrap set

Squat
Warmups
Set 1. 115# x10
Set 2. 115# x10
Set 3. 115# x10
Set 4. 115# x10

Reverse DB lunge (weight is both DB)
Set 1. 60# x15
Set 2. 60# x10
Set 3. 60# x8
Set 4. 60# x7

Lat pull down v grip
Set 1. 115# x15
Set 2. 115# x10
Set 3. 115# x8
Set 4. 115# x8

Leg extension machine
Set 1. 110# x20
Set 2. 110# x12
Set 3. 110# x10
Set 4. 110# x10

Leg curl machine
Set 1. 80# x20
Set 2. 80# x15
Set 3. 80# x13
Set 4. 80# x10

Wide grip lat pull down
Set 1. 100# x20
Set 2. 100# x12
Set 3. 100# x10
Set 4. 100# x10

Ez bar preacher curl
Set 1. 30# x20
Set 2. 30# x14
Set 3. 30# x11
Set 4. 30#. 10

Took a while to get warmed up and moving. Originally scheduled off today but with a change in weather again I decided to hit this morning and not tomorrow morning.

Legs started to seize up on lunge and leg curls. Some stretches in between and got it done. Upper body definitely a little sore. Another great day in the books! Might be extra ambitious and hit cardio afternoon time

 

[Segansational]

Yes it kinda reminds me of the 70’s powerlifter program from Alex Bromley. This one is shorter though.

I hate to admit it but I am just failing on my goal. This winter has been hard for some reason. Temps have just been colder and longer it feels, hard to get outside. Then are office got shut down do to construction remodeling. So we all working from home.

So yeah I’ve just not been staying motivated.

So I was going to run this program try to focus and building some strength be nice to fill out some as I have been feeling so flat. Then when warmer weather and sunshine return kick it in the ass and accomplish my goal weight.

Felt like I did a **** ton of rambling there

Totally hear you. I know you've seen I'm sorta struggling with that same feeling of being in a bit of a funk. But we soldier on!

And man, that workout this AM looked good! What's it called again? Maybe I'll give it a go...

 

[akboom87]

Totally hear you. I know you've seen I'm sorta struggling with that same feeling of being in a bit of a funk. But we soldier on!

And man, that workout this AM looked good! What's it called again? Maybe I'll give it a go...

Yeah we keep on keeping on! Looking forward to Easter we are going to go south to the parents on the farm be a much needed change of scenery.

I’ll drop a screenshot of the program, I’m running it in the Boostcamp app. Not even a week in yet so hard to give it a real yay or nay, but really enjoying it so far.

 

[Dustin07]

I like the diversity/volume in movements. It's probably not always necessary but I remember many moons ago someone I respected suggested about 8 movements in a bb style session. I don't remember who, or how many sets/reps (if they did specify) but ever since then I've sorta considered 5-6 movements to be my minimum target with 8 being optimal lol. But 3 of those could be a simple as a fully supinated db curl vs a hammer curl, vs 21s, etc.

my best growth has always been implementing Arnolds "20 sets" approach to a particular body part, but ain't nobody got time for that. it's rare that I can fit in 20 sets of something like curls in a session and my assumption is that it's going to be most effective when carbs are up and probably some level of PED's for recovery.

 

[Hyde]

I like the diversity/volume in movements. It's probably not always necessary but I remember many moons ago someone I respected suggested about 8 movements in a bb style session. I don't remember who, or how many sets/reps (if they did specify) but ever since then I've sorta considered 5-6 movements to be my minimum target with 8 being optimal lol. But 3 of those could be a simple as a fully supinated db curl vs a hammer curl, vs 21s, etc.

my best growth has always been implementing Arnolds "20 sets" approach to a particular body part, but ain't nobody got time for that. it's rare that I can fit in 20 sets of something like curls in a session and my assumption is that it's going to be most effective when carbs are up and probably some level of PED's for recovery.

That’s better advice if you don’t train to failure. If someone did, they need about 1/4 of that. Because it’s going to take your lunch money actually reaching failure for just 1-2 sets on like 4-5 exercises.

If you don’t have time for greater volume, which is overall superior for absolute size, do one top set balls to the wall. Volume works better, but true failure is still a powerful lever. Especially rest-pause/muscle round where you essentially do get multiple failure sets squeezed into a very small timeframe.

 

[Dustin07]

That’s better advice if you don’t train to failure. If someone did, they need about 1/4 of that. Because it’s going to take your lunch money actually reaching failure for just 1-2 sets on like 4-5 exercises.

If you don’t have time for greater volume, which is overall superior for absolute size, do one top set balls to the wall. Volume works better, but true failure is still a powerful lever. Especially rest-pause/muscle round where you essentially do get multiple failure sets squeezed into a very small timeframe.

That's where I really like utilizing supersets and drop sets. Supersetting t-bar rows with ez bar curls for instance feels complimentary to me and if I run it on an EMOTM I'm getting volume in quick.

After that, next thing I really like incorporating are those drop sets to failure. I'm I'm running say ez bar curls for sets of 10 and set 3 or 4 means 10 is 0RIR, I like dropsetting 1 or 2 more times to find failure again and again if possible. But occasionally you'll see on my log even where I might only do 2 sets of something, but I'll have multiple movements that are similar. say 2 x 10 on db rows, bb rows, t-bar rows, then finish out with a few sets of lat pull downs to failure etc. Maybe it's the a.d.d. in me that likes the diversity in movement when the overall set volume stays similar.

 

[dapack]

Some high volume you are running. Really going to increase you work capacity.

 

[akboom87]

 

[Dustin07]

nope

 

[akboom87]

nope

That’s what I said this morning

 

[akboom87]

Wake up time 4:30 am
1 cup of coffee
1 scoop ryse
1/4 scoop souls for sale - the last of it

Gym time
5 am - 6:30 am

Warmups stretching

BB strict OHP
Set 1. 95# x10
Set 2. 65# x6
Set 3. 65# x6
Set 4 65# x14 amrap set

Close grip spoto bench
Set 1. 115# x10
Set 2. 115# x8
Set 3. 115# x8
Set 4. 115# x6
Set 5. 115# x6

Feet up bench press
Set 1. 95# x10
Set 2. 95# x10
Set 3. 95# x10
Set 4. 95# x10

Push press
Set 1. 85# x15
Set 2. 85# x8
Set 3. 85# x5
Set 4. 85# x5

Over head cable tricep extension
Set 1. 60# x20
Set 2. 60# x14
Set 3. 60# x12
Set 4. 60# x9

Lat raise machine
Set 1. 80# x20
Set 2. 80# x12
Set 3. 80# x10
Set 4. 80# x10

Rear delt fly machine
Set 1. 90# x20
Set 2. 90# x12
Set 3. 90# x10
Set 4. 90# x10

Db flat fly
Set 1. 30# x20
Set 2. 30# x12
Set 3. 30# x10
Set 4. 30# x10

Whew a great session, really started dropping off fast on the overhead push press. Also first time feet up bench, was a little unstable at first but got locked in. Pump was real it was hard to raise my arms up afterwards

Really enjoyed week 1, ready for week 2