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Weights up, scales down…

Shoulders a little sore this morning.

Went in to get some blood moving and to just get out for a bit.

30 minutes incline treadmill

Some light db work to get blood moving, ab machine, cable movements.

Man watching the weather this morning another week of brutal cold 🥶 looks like breaking after that. Man I’m ready to be outside in a cut off 😂
 
Wake up time 4:30 restless last night and tossed and turned

1 cup of coffee
1 scoop mother bucker pre workout (picked up on sale locally)

Gym time 5:05 am -6:35 am

Warmups stretching

Squats (belt)
Set 1. 185# x8
Set 2. 170# x5
Set 3. 170# x5
Set 4. 170# x8 amrap set

Deficit deadlift (2” deficit) (belt)
Set 1. 175# x8
Set 2. 175# x8
Set 3. 175# x8
Set 4. 175# x8

Single leg press
Set 1. 80# x15
Set 2. 80# x12
Set 3. 80# x10
Set 4. 80# x10

Chest supported row machine
Set 1. 140# x12
Set 2. 140# x10
Set 3. 140# x8
Set 4. 140# x8

Seated cable row V grip
Set 1. 90# x18
Set 2. 90# x12
Set 3. 90# x12
Set 4. 90# x10

Leg curl machine
Set 1. 90# x18
Set 2. 90# x13
Set 3. 90# x12
Set 4. 90#. 10

Leg extension machine
Set 1. 120# x18
Set 2. 120# x14
Set 3. 120# x12
Set 4. 120# x9

Db hammer curl
Set 1. 30# 18
Set 2. 30# x 14
Set 3. 30# x12
Set 4. 30# x8

Was hard getting warmed up and going but once going it was good, freaking toast afterwards.
 
We keep bouncing from upper 75-80. and the 40s with enough humidity to make both feel uncomfortable. Still way better than -18.... I have two words for that... F*ck That!!!!
 
MrKleen73 said:
We keep bouncing from upper 75-80. and the 40s with enough humidity to make both feel uncomfortable. Still way better than -18.... I have two words for that... F*ck That!!!!
Click to expand...
This week is worse the polar stupid ass vortex. On the plus look like come Saturday we will rebound to 40’s
 
akboom87 said:
This week is worse the polar stupid ass vortex. On the plus look like come Saturday we will rebound to 40’s
Click to expand...
Yeah the vortex has us at like 41 Wednesday, mid 70's by the weekend, and expected to be 81 middle of next week.
 
akboom87 said:
This week is worse the polar stupid ass vortex. On the plus look like come Saturday we will rebound to 40’s
Click to expand...

we had to completely build our back deck from scratch because the original was over 30 years old and not properly cared for before I got my hands on it so I'm watching closely for when we reach the earliest possible growing season to start getting that grass seed down and whatnot! getting close..... maybe another month.
 
Well today is my birthday. It was also -20 this morning so I took a hard pass on getting out this morning 😂

Thinking I might take off the afternoon and get my gym session in before I lay the smack down on some homemade pasta dinner 🤤
 
IMG_2665.webp

Breakfast this morning
 
A little birthday present from the wife, she knows I really like ol Huckfin barbell shirts!

IMG_2669.webp


I really need to clean my bathroom mirror 😂
 
Afternoon gym session

Bench
Set 1. 185# x8
Set 2. 155# x5
Set 3. 155# x5
Set 4. 155# x8 amrap

Close grip bench
Set 1. 115# x8
Set 2. 115# x8
Set 3. 115# x8
Set 4. 115# x8

Incline press machine
Set 1. 125# x12
Set 2. 125# x8
Set 3. 125# x7
Set 4. 125# x5

Seated db shoulder press
Set 1. 35# x12
Set 2. 35# x9
Set 3. 35# x8
Set 3. 35# x8

Lateral raise machine
Set 1. 85# x18
Set 2. 85# x14
Set 3. 85# x12
Set 4. 85# x8

Rear delt fly machine
Set 1. 105# x18
Set 2. 105# x13
Set 3. 105# x12
Set 4. 105# x8

Pec fly machine
Set 1. 140# x15
Set 2. 140# x10
Set 3. 120# x10
Set 4. 120# x10

Cable tricep pushdown
Set 1. 110# x18
Set 2. 110# x14
Set 3. 110# x10
Set 4. 110# x8
 
Delts looking good in that new shirt homie; all this work is adding up! Good-looking birthday session too. I hope you have some great eats with the family tonight.
 
Hyde said:
Delts looking good in that new shirt homie; all this work is adding up! Good-looking birthday session too. I hope you have some great eats with the family tonight.
Click to expand...
Lasagna with homemade noodles and of course the garlic bread 🤤

Has been a great day sad it’s coming to an end!
SkRaw85 said:
Happy birthday brother! Enjoy the weather 🤣
Click to expand...
thanks homie! Yeah F this weather, I’m ready to pack the bags and head south 😂
 
IMG_2672.webp

Also something me and the wife experimented on. 30# of beef fat that we rendered down and strained multiple times and jarred up for some really tasty beef tallow. The jar to the far right is one we tested to make sure we had it right before we jarred all the rest.

Also a jar that size locally is about 15 bucks. 30# of locally sourced beef fat 30 bucks. Took about 3-4 days to make.
 
akboom87 said:
View attachment 249359
Also something me and the wife experimented on. 30# of beef fat that we rendered down and strained multiple times and jarred up for some really tasty beef tallow. The jar to the far right is one we tested to make sure we had it right before we jarred all the rest.

Also a jar that size locally is about 15 bucks. 30# of locally sourced beef fat 30 bucks. Took about 3-4 days to make.
Click to expand...
I need to get in on this action! Running low on tallow actually….
 
akboom87 said:
View attachment 249359
Also something me and the wife experimented on. 30# of beef fat that we rendered down and strained multiple times and jarred up for some really tasty beef tallow. The jar to the far right is one we tested to make sure we had it right before we jarred all the rest.

Also a jar that size locally is about 15 bucks. 30# of locally sourced beef fat 30 bucks. Took about 3-4 days to make.
Click to expand...

Love it!
 
Wake up 4:30 am

Gym time 5am - 6:30 am

Warmups stretching

Deadlift (belt)
Set 1. 235# x8
Set 2. 215# x5
Set 3. 215# x5
Set 4. 215# x10 amrap

Squat
Set 1. 135# x8
Set 2. 135# x8
Set 3. 135# x8
Set 4. 135# x8

Reverse lunge db
Set 1. 30# x15
Set 2. 30# x12
Set 3. 30# x8
Set 4. 30# x8

Lat pull down V grip
Set 1. 120# x12
Set 2. 120# x8
Set 3. 120# x8
Set 4. 120# x7

Leg extension
Set 1. 130# x18
Set 2. 130# x14
Set 3. 130# x10
Set 4. 130# x8

Leg curl machine
Set 1. 100# x18
Set 2. 100# x10
Set 3. 100# x10
Set 4. 100# x7

Wide grip lat pulldown
Set 1. 115# x18
Set 2. 115# x12
Set 3. 115# x10
Set 4. 115# x10

Ez bar curl
Set 1. 40# x18
Set 2. 40# x12
Set 3. 40# x10
Set 4. 40# x9

This felt brutal today, just seemed to be zapped of energy and strength. Got through it and made good work but it was a challenge 💪🏻
 
Wake up time 4:40, I did not want to get up

1/2 scoop mother bucker
1 cup coffee

Gym time 5:15 am - 7 am

Warmups stretching

BB OHP
Set 1. 105# x8
Set 2. 70# x5
Set 3. 70# x5
Set 4. 70# x15 amrap

Close grip spoto bench
Set 1. 125# x8
Set 2. 125# x7
Set 3. 125# x6
Set 4. 125# x5
Set 5. 125# x5

Feet up bench
Set 1. 105# x8
Set 2. 105# x8
Set 3. 105# x8
Set 4. 105# x8

Shoulder press machine (sucks will never use again)
Set 1. 65# x15
Set 2. 65# x10
Left because it just doesn’t feel right

Overhead tricep extension
Set 1. 65# x18
Set 2. 65# x12
Set 3. 60# x10
Set 4. 60# x8

Lateral raise machine
Set 1. 85# x18
Set 2. 85# x12
Set 3. 85# x10
Set 4. 85# x8

Rear delt fly machine
Set 1. 100# x18
Set 2. 100# x13
Sett 3. 100# x10
Set 4. 100# x9

Pec fly machine
Set 1. 120# x20
Set 2. 120# x14
Set 3. 120# x10
Set 4. 120# x9

Man what a session felt really good and strong. Awesome pump, it’s Friday, supposed to be above 0 this afternoon. Let’s go!
 
akboom87 said:
Man what a session felt really good and strong. Awesome pump, it’s Friday, supposed to be above 0 this afternoon. Let’s go!
Click to expand...
I feel for you man. after a little snow last week, our forecast is now showing lows of 40s and approaching highs of 60s. our new deck is 98% done so I'm already starting to think about when I can lay some seed in the yard! (probably a month out still but hey, this warmer weather is nice)
 
Late update

Wake up time 4:30
1 cup coffee
1 scoop bucked up

Gym time 5 am - 6:30 am

Squat
Set 1. 205# x6
Set 2. 180# x4
Set 3. 180# x4
Set 4. 180# x6 amrap
Struggled getting into squats this morning

Deadlift deficit (2” deficit)
Set 1. 200# x6
Set 2. 200# x6
Set 3. 200# x6
Set 4. 200# x6

Single leg press
Set 1. 80# x10
Set 2. 80# x9
Set 3. 80# x8
Set 4. 80# x8

Chest supported row machine
Set 1. 150# x10
Set 2. 150# x10
Set 3. 150# x8
Set 4. 150# x7

Seated cable row V grip
Set 1. 100# x16
Set 2. 100# x12
Set 3. 100# x9
Set 4. 100# x8

Leg curl machine
Set 1. 90# x16
Set 2. 90# x12
Set 3. 90# x10
Set 4. 90# x7

Leg extension machine
set 1. 140# x16
Set 2. 140# x12
Set 3. 140# x8
Set 4. 140# x8

DB hammer curl
Set 1. 35# x16
Set 2. 35# x10
Set 3. 35# x8
Set 4. 35# x8
 
Solid work in here as usual, and man that is awesome regarding the beef tallow. Happy belated birthday Sir!
 
Wake up time 4:30 am
1 cup coffee
1/2 scoop mother bucker

Gym time 5 am - 6:30 am

warm ups stretching

Bench
Set 1. 195# x6
Set 2. 155# x4
Set 3. 155# x4
Set 4. 155# x8 amrap

Close grip bench
Set 1. 125# x6
Set 2. 125# x6
Set 3. 125# x6
Set 4. 125# x6

Seated db shoulder press
Set 1. 50# x10
Set 2. 50# x9
Set 3. 50# x7
Set 4. 50# x6

Incline press machine
Set 1. 95# x10
Set 2. 95# x8
Set 3. 95# x8
Set 4. 95# x7

Lateral raise machine
Set 1. 90# x16
Set 2. 90# x12
Set 3. 90# x10
Set 4. 90# x7

Rear delt fly machine
Set 1. 120# x16
Set 2. 120# x12
Set 3. 120# x8
Set 4. 120# x8

Db fly
Set 1. 35# x16
Set 2. 35# x10
Set 3. 35# x8
Set 4. 35# x8

Cable tricep push down v handle
Set 1. 120# x16
Set 2. 120# x12
Set 3. 120# x11
Set 4. 120# x8

Felt great today was out of bed easy and just ready to hit the gym! Pump was amazing all sets just felt good today 💪🏻
 
It is nice when you hop up and are just ready to go.
 
Late update

hoping things are picking up February was just not a great month. Still getting my gym in but nutrition has not been great really slacked off big time. So with warmer weather and getting outside more so starting to pick up motivation and mood improving.

Wake up time 4:30 am

1 cup of coffee
1 scoop mother bucker

Gym time 5:15 am -6:35 am

Warmups stretching

Deadlift
Set 1. 255# x6
Set 2. 230# x4
Set 3. 230# x4
Set 4. 230# x6

Squats
Set 1. 160# x6
Set 2. 160# x6
Set 3. 160# x6
Set 4. 160# x6

Lat pull down v grip
Set 1. 145# x10
Set 2. 145# x8
Set 3. 145# x6
Set 4. 145# x5

Leg extension machine
Set 1. 150# x16
Set 2. 150# x13
Set 3. 150# x10
Set 4. 150# x10

Leg curl machine
Set 1. 100# x16
Set 2. 100# x13
Set 3. 100# x10
Set 4. 100# x10

Wide grip lat pull down
Set 1. 130# x16
Set 2. 130# x10
Set 3. 130# x8
Set 4. 130# x6

Cable hammer curl
Set 1. 80# x16
Set 2. 80# x12
Set 3. 80# x8
Set 4. 80# x8
 
akboom87 said:
Still getting my gym in but nutrition has not been great really slacked off big time. So with warmer weather and getting outside more so starting to pick up motivation and mood improving.
Click to expand...
I'm guessing if you are a real human being than 'poor nutrition' means eating in a surplus unintentionally. I typically don't feel bad about that if I'm in the gym because in my mind at least I'm building. you can always cut later. But if you're eating in a surplus and not lifting, or if you're trying to bulk and not eating enough those are the problem areas LOL
 
Dustin07 said:
I'm guessing if you are a real human being than 'poor nutrition' means eating in a surplus unintentionally. I typically don't feel bad about that if I'm in the gym because in my mind at least I'm building. you can always cut later. But if you're eating in a surplus and not lifting, or if you're trying to bulk and not eating enough those are the problem areas LOL
Click to expand...
And been sucking down some cold beer 😂
 
Yesterday gym session

Warm ups stretching

BB OHP
Set 1. 115# x6
Set 2. 95# x4
Set 3. 95# x4
Set 4. 95# x10 amrap

Close grip spoto bench
Set 1. 155# x6
Set 2. 155# x6
Set 3. 155# x3
Set 4. 155# x3
Set 5. 155# x3

Legs up bench
Set 1. 115# x6
Set 2. 115# x6
Set 3. 115# x6
Set 4. 115# x6

Push press
Set 1. 85# x10
Set 2. 85# x6
Set 3. 85# x6
Set 4. 85# x5

Over head cable tricep extension
Set 1. 70# x16
Set 2. 70# x12
Set 3. 70# x9
Set 4. 70# x8

Db lateral raise
Set 1. 20# x16
Set 2. 20# x12
Set 3. 20# x10
Set 4. 20# x8

Rear delt fly machine
Set 1. 120# x16
Set 2. 120# x13
Set 3. 120# x10
Set 4. 120# x9

Db flat fly
Set 1. 35# x16
Set 2. 35# x10
Set 3. 35# x8
Set 4. 35# x7

Another great session. Arms chest and shoulders are really coming in and looking great. Did some adulting yesterday, had to replace an oil pressure sensor on the truck. Filed taxes, stripped and re seasoned the black stone for the summer. Also picked up rack of ribs to smoke today!
 
Late updates, things getting busier and kids getting older 😂

Monday- didn’t have time for full session
Deadlift deficit
Set 1. 215# x4
Set 2. 215# x4
Set 3. 215# x4
Set 4. 215# x4
Set 5. 215# x5

Squat
Set 1. 205# x4
Set 2. 185# x3
Set 3. 186# x4
Set 4. 185# x4
 
Wake up time 4 am
1 scoop mother bucker
1 cup coffee

Gym time 4:30 - 6:30 am

Warm ups stretching

Bench
Set 1. 205# x4
Set 2. 160# x3
Set 3. 160# x3
Set 4. 160# x10 amrap

Close grip bench
Set 1. 135# x4
Set 2. 135# x4
Set 3. 135# x4
Set 4. 135# x4
Set 5. 135# x4

Incline db press
Set 1. 70# x8
Set 2. 70# x6
Set 3. 60# x8
Set 4. 60# x7

Seated db shoulder press
Set 1. 50# x8
Set 2. 50# x6
Set 3. 50# x5
Set 4. 50# x5

Lat raise machine
Set 1. 100# x14
Set 2. 100# x11
Set 3. 100# x9
Set 4. 100# x8

Rear delt fly machine
Set 1. 120# x14
Set 2. 120# x10
Set 3. 120# x8
Set 4. 120# x7

Pec fly machine
Set 1. 140# x14
Set 2. 140# x10
Set 3. 140# x7
Set 4. 140# x6

Tricep pushdown machine
Set 1. 160# x14
Set 2. 160# x12
Set 3. 160# x10
Set 4. 160# x8

40 minutes incline treadmill low and slow 120 bpm pace

Great session, probably going to try to stay going in earlier and getting low impact treadmill walks in routine.

Also not convenient but have. 2 week training starting next week out of town. They have a pretty badass gym in that town so hoping I can get a week pass or something to kill the evenings with.
 
akboom87 said:
Monday- didn’t have time for full session
Deadlift deficit
Set 1. 215# x4
Set 2. 215# x4
Set 3. 215# x4
Set 4. 215# x4
Set 5. 215# x5
Click to expand...
sometimes these are my favorites, sometimes. when you can just go in, move something heavy and get out. problem is I always feel like I need to "overdo" it to feel like I did anything lol. I think my squats would sky rocket if I just went in and only worked squats a couple times a week lol.


akboom87 said:
Also not convenient but have. 2 week training starting next week out of town. They have a pretty badass gym in that town so hoping I can get a week pass or something to kill the evenings with.
Click to expand...

if you have regular gear that you use like wrist wraps, favorite lifting shoes, knee sleeves and liquid chalk etc I find packing up my gym stuff when I travel really makes travel sessions a lot more fun and gets my head in the zone. makes you feel like an athlete on a road game.
 
Wake up time 4:10 am
1 cup coffee
1 scoop mother bucker

Gym time 4:45 am - 6:30 am

Warmups stretching

Deadlift
Set 1. 270# x4
Set 2. 235# x3
Set 3. 235# x3
Set 4. 235# x8 amrap

Squat
Set 1. 170# x4
Set 2. 170# x4
Set 3. 170# x4
Set 4. 170# x4
Set 5. 170# x4

Lat pull down v grip
Set 1. 150# x8
Set 2. 150# x6
Set 3. 150# x5
Set 4. 115# x8

Leg extension
Set 1. 170# x14
Set 2. 170# x11
Set 3. 170# x8
Set 4. 170# x8

Leg curl machine
Set 1. 100# x14
Set 2. 100# x12
Set 3. 100# x8
Set 4. 100# x8

Wide grip lat pull down
Set 1. 145# x12
Set 2. 135# x10
Set 3. 135# x8
Set 4. 135# x7

Cable curls
Set 1. 75# x14
Set 2. 75# x12
Set 3. 75# x8
Set 4. 75# x8

Incline treadmill 10% - 2.8 mph 30 minutes

Deads and squats really zapped me but felt really great!
 
Late afternoon

Warm ups stretching

OHP
Set 1. 125# x4
Set 2. 105 # x3
Set 3. 105# x3
Set 4. 105# x8

Close grip spoto press
Set 1. 175# x4
Set 2. 175# x3
Set 3. 175# x3
Set 4. 175# x2
Set 5. 175# x2

Legs up bench
Set 1. 135# x4
Set 2. 135# x4
Set 3. 135# x4
Set 4. 135# x4
Set 5. 135# x4

Machine row
Set 1. 180# x8
Set 2. 180# x8
Set 3. 180# x6
Set 4. 180# x6

Over head cable tricep extension
Set 1. 80# x14
Set 2. 80# x12
Set 3. 90# x10
Set 4. 90# x10

Lat raise machine
Set 1. 100# x14
Set 2. 100# x11
Set 3. 100# x8
Set 4. 100# x8

Rear delt fly DB
Set 1. 25# x14
Set 2. 25# x12
Set 3. 25# x10
Set 4. 25# x10

Db flat fly
Set 1. 40# x14
Set 2. 40# x10
Set 3. 40# x6
Set 4. 40# x5

Started to gas out on rear delt fly and chest flys. Great session though!!
 
Man, if you are eating you should be growing with all of this volume!
 
Well looks like I just might be on a 2 week de load. Checked into doing some day passes or week passes while I’m here, geez I’d spend more for a week then I do a month for the gym. So I’ll make do with what I got. Not that I’m a total cheap ass but 20 dollars for a day pass like come on.
 
akboom87 said:
Well looks like I just might be on a 2 week de load. Checked into doing some day passes or week passes while I’m here, geez I’d spend more for a week then I do a month for the gym. So I’ll make do with what I got. Not that I’m a total cheap ass but 20 dollars for a day pass like come on.
Click to expand...
Wow! Even at 4 x a week by 2 weeks that’s pricey!!! What state are you in? (location, not mental🤣)
 
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