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Weights up, scales down…

PolishHamm3r77 said:
How long does that take you? Do u time rests between sets or go by feel?
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I’m usually over a hour I have been doing 2 minutes on the main lifts, on the rest 1-2 minutes usually.
PolishHamm3r77 said:
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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Yeah just one week is the cost of my monthly membership at those rates.

Bismarck North Dakota the only training I could get into the next option was New Jersey 👎🏻

So when I get home Friday night I’ll hit the gym and Saturday and Sunday then travel back and do my last week then back to normal.
 
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.
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$20 to $25 for a day pass seems pretty normal to me, and if I'm just doing it for ONE day while on a trip, I'm OK with that. But yeah I wouldn't spend $100-200 for a week or 2 of visiting a gym.

Can you just do a 7 day trial at a chain gym like la fitness or 24hr?
if not, what about using those 2 weeks as a mini cut and spend that gym time getting in some walk/jogging? (weather might hinder that?)

this one was $25/day so I only went one day, hotel gym the other days
but the one I dropped into down in arizona is only $15/day, $40/week.
 
akboom87 said:
I’m usually over a hour I have been doing 2 minutes on the main lifts, on the rest 1-2 minutes usually.

Yeah just one week is the cost of my monthly membership at those rates.

Bismarck North Dakota the only training I could get into the next option was New Jersey 👎🏻

So when I get home Friday night I’ll hit the gym and Saturday and Sunday then travel back and do my last week then back to normal.
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Spent a lot of time in North/ South Dakota. Winters are nasty.
 
That sucks, I have expensed my gym fees when I travel if I have to use a pay gym. It's an expense of something I normally do at home that I don't have access to because of travel. It's on them. Not sure what your company's policy is but mine didn't even blink.
 
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.
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I hear you. I think it's pretty standard pricing for a day pass - and that's even if they offer one. But that becomes cost prohibitive if more than a day or two. Usually I just stick with the hotel gym and make do.
Dustin07 said:
$20 to $25 for a day pass seems pretty normal to me, and if I'm just doing it for ONE day while on a trip, I'm OK with that. But yeah I wouldn't spend $100-200 for a week or 2 of visiting a gym.

Can you just do a 7 day trial at a chain gym like la fitness or 24hr?
if not, what about using those 2 weeks as a mini cut and spend that gym time getting in some walk/jogging? (weather might hinder that?)

this one was $25/day so I only went one day, hotel gym the other days
but the one I dropped into down in arizona is only $15/day, $40/week.
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Not a bad idea to see if they have any week trial period. The bigger issue I've run into is usually for these day pass/trials, you need to go during staffed hours. Since I work out in the AM and tend to start before 6 to fit it into my work schedule, a lot of times the gyms won't reliably have someone there yet.
 
Segansational said:
Since I work out in the AM and tend to start before 6 to fit it into my work schedule, a lot of times the gyms won't reliably have someone there yet.
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ohh yeah thats a good point. if I'm hitting vacation gym its likely 8am after morning coffee and a bite with the wife. if its work travel, sometimes its at lunch or afternoon inbetween appts etc.
 
MrKleen73 said:
That sucks, I have expensed my gym fees when I travel if I have to use a pay gym. It's an expense of something I normally do at home that I don't have access to because of travel. It's on them. Not sure what your company's policy is but mine didn't even blink.
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They were probably terrified to bring it up with you 🤣
 
Sorry guys just been busier then a one legged man in an ass kicking contest!

Way more studying than I had expected. Got out fairly early Friday and then got caught in some weather. It was my daughters 2nd birthday Saturday so I spoiled her all day long it was a great day, even though we couldn’t go out due to the freezing rain and wind.


Did get 2 sessions while at home

Squats
Set 1. 245# x2
Set 2. 190# x2
Set 3. 190# x2
Set 4. 190# x8 amrap

Deadlift deficit
Set 1. 230# x2
Set 2. 230# x2
Set 3. 230# x2
Set 4. 230# x2
Set 5. 230# x2
Set 6. 230# x2
Set 7. 230# x2

Chest support row machine
Set 1. 180# x7
Set 2. 180# x6
Set 3. 180# x5
Set 4. 180# x5

Seated cable row v grip
Set 1. 130# x12
Set 2. 130# x10
Set 3. 130# x8
Set 4. 130# x7

Hammer curl
Set 1. 35# x12
Set 2. 35# x8
Set 3. 35# x7
Set 4. 25# x8

Had to skip a few things as I was spent

Session 2

Bench
Set 1. 205# x2
Set 2. 165# x2
Set 3. 165# x2
Set 4. 165# x5

Close grip bench
Set 1. 135# x2
Set 2. 135# x2
Set 3. 135# x2
Set 4. 135# x2
Set 5. 135# x2
Set 6. 135# x2
Set 7. 135# x2

Incline dB press
Set 1. 70# x8
Set 2. 70# x7
Set 3. 70# x6
Set 4. 70# x5

Db shoulder press
Set 1. 55# x8
Set 2. 55# x6
Set 3. 40# x8
Spent

Lateral raise machine
Set 1. 80# x12
Set 2. 80# x10
Set 3. 80# x8
Set 4. 80# x6

Rear delt fly machine
Set 1. 140# x12
Set 2. 140# x8
Set 3. 140# x6
Set 4. 140# x5

Db pec fly
Set 1. 30# x12
Set 2. 30# x10
Set 3. 30# x8
Set 3. 30# x7

Tricep cable pushdown
Set 1. 130# x12
Set 2. 130# x10
Set 3. 130# x8
Set 4. 130# x8
 
Glad that 2 weeks is over, lot more work then I had anticipated. Did pass the evaluation at the end though so now I am FHWA/ NHI officially a bridge inspector for in service bridges!


Yesterday gym

Deadlift
Set 1. 295# x2
Set 2. 245# x2
Set 3. 245# x2
Set 4. 295# x2
Set 5. 295# x6 amrap (had more in the tank but just gassed out)

Squat
Set 1. 185# x2
Set 2. 185# x2
Set 3. 185# x2
Set 4. 185# x2
Set 5. 185# x2
Set 6. 185# x2
Set 7. 185# x2

Lat pull down v grip
Set 1. 175# x6
Set 2. 175# x4
Set 3. 175# x3
Set 4. 175# x3

Leg extension
Set 1. 190# x12
Set 2. 190# x9
Set 3. 190# x8
Set 4. 190# x7

Leg curl
Machine out of service

Wide grip lat pull down
Set 1. 160# x8
Set 2. 160# x6
Set 3. 160# x5
Set 4. 160# x3

Cable curls
Set 1. 120# x12
Set 2. 120# x10
Set 3. 120# x7
Set 4. 120# x5

Single arm preachers
Set 1. 20# x10
Set 2. 20# x9
Set 3. 20# x8
Set 3. 20# x7
Set 4. 20# x6

Felt great, a little sore in the arms this morning. Happy to be home and back into the normal routine.
 
Yesterday gym session

OHP
Set 1. 115# x2
Set 2. 95# x2
Set 3. 95# x2
Set 4. 95# x2
Set 5. 95# x8 amrap

Close grip spoto bench
Set 1. 155# x2
Set 3. 155# x2
Set 3. 155# x2
Set 4. 155# x2
Set 5. 155# x2

Legs up bench
Set 1. 135# x2
Set 2. 135# x2
Set 3. 135# x2
Set 4. 135# x2
Set 5. 135# x2
Set 6. 135# x2
Set 3. 135# x2

Seated shoulder press machine
Set 1. 110# x6
Set 2. 110# x6
Set 3. 110# x5
Set 3. 110# x5

Over head tricep extension cable
Set 1. 90# x12
Set 2. 90# x10
Set 3. 90# x8
Set 4. 90# x8

Lateral raise machine
Set 1. 80# x12
Set 2. 80# x11
Set 3. 80# x8
Set 4. 80# x8

Rear delt fly machine
Set 1. 120# x12
Set 2. 120# x10
Set 3. 120# x8
Set 4. 120# x8

Db flat fly
Set 1. 35# x12
Set 2. 35# x10
Set 3. 35# x8
Set 4. 35# x6

Weight definitely was feeling heavy on this session still a great workout though.

Up this morning 4:30 am
Pretty sore so just did some core activation and stretching and 30 minutes slight incline walk.
 
Dustin07 said:
Washington would keep you busy, i think our last report said that like all of our bridges fail inspection, lol
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We have a lot of bad bridges as well. Most on main roads are good it’s the secondary county owned bridges that are usually in rough shape. Honestly most of it is the road salt they use, if they didn’t use that things would be in a lot better condition.
 
akboom87 said:
We have a lot of bad bridges as well. Most on main roads are good it’s the secondary county owned bridges that are usually in rough shape. Honestly most of it is the road salt they use, if they didn’t use that things would be in a lot better condition.
Click to expand...

we had one that runs parallel to I5 get shut down for repairs for like 6 months which caused a lot of congestion around Tacoma. When they reopened it, it was amazing, my side roads were open again, could dodge traffic again... that lasted like 1 month until they realized the repair was wrong or incomplete and it's been closed now for like a year with no timeframe for reopening, lol. WA is a shitshow.
 
Wake up time 4:30 am
1 cup of coffee
1 scoop mother bucker

Gym time 5 am - 6.15 am

Warmups stretching

Squat
Set 1. 185# x6
Set 2. 165# x3
Set 3. 165# x3
Set 4. 165# x3
Set 5. 165# x3
Set 6. 165# x10 amrap

Deficit deadlift (2”)
Set 1. 205# x6
Set 2. 205# x6
Set 3. 205# x6
Set 4. 205# x6
Set 5. 205# x6

So I have changed my stance. Lower back was just taking a beating it seemed. So I am using a modified sumo stance I am not real wide but wide enough that hands between legs. This seems to suit me better, feel stronger all through the pull as well.

Leg press
Set 1. 235# x12
Set 2. 235# x10
Set 3. 235# x6
Set 4. 235# x6
Legs where dead and that was all I had in me

Chest row machine
Set 1. 150# x12
Set 2. 150# x10
Set 3. 150# x8
Set 4. 150# x8

Cable shoulder raises, cable bicep curls just cooling down.

This session gassed me big time, tomorrow is bench and it’s going to be a gasser as well!
 
Wake up time 4:30 am

1 cup of coffee
1 scoop mother bucker
1 more cup of coffee 😂

Gym time 5 am - 6:20 am

Warmups stretching

Bench
Set 1. 185# x6
Set 2. 165# x3
Set 3. 165# x3
Set 4. 165# x3
Set 5. 165# x3
Set 6. 165# x6

Close grip bench
Set 1. 145# x6
Set 2. 145# x6
Set 3. 145# x6
Set 4. 145# x6
Set 5. 145# x6

Incline DB bench
Set 1. 50# x12
Set 2. 50# x10
Set 3. 50# x9
Set 4. 50# x8

Seated db shoulder press
Set 1. 40# x12
Set 2. 40# x10
Set 3. 40# x8
Set 4. 40# x8

Lat pull down, cable shoulder raises for cool down.

Again I was gassed, chest pump was on point though to bad that wasn’t 24/7 😂

Also my lat spread while doing a double bicep pose is actually starting to show some lat muscles.

I’m 7 weeks into the 12 week program so far really enjoying this!
 
Dustin07 said:
that's a fair amount of caffiene in 30 minutes lol. My first cup of coffee usually takes me that long by itself.
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You can’t use a yeti/thermos; gotta put it in a mug so it cools off faster. The secret to drinking coffee too fast is the fear of it cooling off too much 😝
 
Hyde said:
You can’t use a yeti/thermos; gotta put it in a mug so it cools off faster. The secret to drinking coffee too fast is the fear of it cooling off too much 😝
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LOL wife brings me the first cup in the morning while I'm showering and if I don't finish it before I leave the house I put it in a disposable but lately my caffiene tolerance has been so low in the morning I finish my first cup of coffee at work, around 6am... a good hour after she pours it!
 
Afternoon gym 1pm - 2:30

1 scoop of mother bucker

Warmups stretching

Deadlift
Set 1. 275# x6
Set 2. 245# x3
Set 3. 245# x3
Set 4. 245# x3
Set 5. 245# x3
Set 6. 245# x7 amrap

Front squat
Set 1. 110# x6
Set 2. 110# x6
Set 3. 110# x6
Set 4. 110# x6
Set 5. 110# x6

Stiff legged deadlift
Set 1. 145# x12
Set 2. 145# x10
Set 3. 145# x8
Set 4. 145# x8

Deadlift ( pulls felt great so went for a couple singles)
Set 1. 305# x1
Set 2. 305# x1
Fast and easy, I do believe I will be setting a new PR and the end of this program.

Lat pull down v grip
Set 1. 130# x12
Set 2. 130# x8
Set 3. 130# x8
Set 4. 130# x6

Cable curls, cable shrugs, cooling down.

Really great session!
 
Seems like this program is really doing well for you! I'd be worried of the fatigue for myself, but guess you're just made of stronger stuff!
 
Gym time 9 am - 10 am

Warmups stretching

BB OHP
Set 1. 125# x6
Set 2. 105# x3
Set 3. 105# x3
Set 4. 105# x3
Set 5. 105# x3
Set 6. 105# x7 amrap

Close grip spoto bench
Set 1. 165# x7
Set 2. 165# x5
Set 3. 165# x4
Set 4. 165# x3
Set 5. 165# x3

Feet up bench
Set 1. 145# x6
Set 2. 145# x6
Set 3. 145# x6
Set 4. 145# x6
Set 5. 145# x6

Shrugs & pull ups to cool down

Another great session!
 
Wake up time 4:30 am

1 cup of coffee
1 scoop mother bucker

Gym time 5 am
Warm ups stretching, my lower back was definitely feeling tight and a little wonky.

It has been feeling the best it has in a long time so I have a sneaky suspicion that the stiff legged deads are the culprit. But anyway backed off of squat weight because it was tight. Then by the time I got to deficit deadlifts and back to my mid- sumo stance everything felt great 🤷🏻‍♂️

Squat (belted)
Set 1. 185# x4
Set 2. 165# x2
Set 3. 165# x2
Set 4. 165# x2
Set 5. 165# x8

Deficit deadlift (2” deficit) (belted)
Set 1. 215# x5
Set 2. 215# x5
Set 3. 215# x5
Set 4. 215# x5
Set 5. 215# x5

Leg press
Set 1. 315# x10
Set 2. 315# x8
Set 3. 315# x8
Set 4. 315# x7

Seated cable row v grip
Set 1. 130# x18
Set 2. 130# x12
Set 3. 130# x8
Set 4. 130# x8

Chest supported machine row
Set 1. 150# x10
Set 2. 150# x8
Set 3. 150# x6
Set 4. 150# x6

Seated leg curl machine
Set 1. 80# x18
Set 2. 80# x15
Set 3. 80# x12
Set 4, 80# x10

Leg extension machine
Set 1. 150# x18
Set 2. 150# x12
Set 3. 150# x11
Set 4. 150# x8
 
Nice work lately, and congrats on looking like you will hit a new PR with this program!
 
MrKleen73 said:
Nice work lately, and congrats on looking like you will hit a new PR with this program!
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It’s been going good I am thinking a PR on bench and deadlift. I don’t think I will on squat.

I also lined up an appointment tomorrow with a new chiropractor/ sports medicine specialist that does muscle work as well. Got a knot or something going on in lower left shoulder blade region so hoping that can get worked out as well!
 
So went to see this guy this morning the chiropractor/ sports rehab.

Wished I would have found this place a lot sooner.

Thought it was a muscle knot issue after he checked me all out said it was my rotator cuff muscles locked up. Both sides. He worked over my neck and traps then hit my shoulders and got things to release. But OMG that was incredibly excruciating working over the shoulders.

So we will see right now I have no knot feeling or any pins and needles going down my arm but damn I’m sore in the shoulders. Said by tomorrow should be over with and good to go.
 
Awesome, I hope the relief continues!
 
Skipped yesterday was still feeling pretty sore from the beating.

Wake up time today 4:30 am

1 scoop woke af
1 cup of coffee

Gym time 5am- 6:45 am

Warmups stretching
5 minutes 12 incline 3.5 mph

Bench
Set 1. 205# x4
Set 2. 175# x2
Set 3. 175# x2
Set 4. 175# x2
Set 5. 175# x2
Set 6. 175# x5

Close grip bench
Set 1. 155# x5
Set 2. 155# x5
Set 3. 155# x5
Set 4. 155# x5
Set 5. 155# x5

Machine incline press
Set 1. 95# x10
Set 2. 95# x8
Set 3. 95# x8
Set 4. 95# x6

Seated db shoulder press
Set 1. 55# x10
Set 2. 55# x8
Set 3. 55# x6
Set 4. 55# x5

Machine lateral raise
Set 1. 60# x18
Set 2. 60# x12
Set 3. 60# x10
Set 4. 60# x10

Rear delt fly machine
Set 1. 90# x18
Set 2. 90# x12
Set 3. 90# x8
Set 4. 90# x8

Flat db fly
Set 1. 25# x18
Set 2. 25# x14
Set 3. 25# x10
Set 4. 25# x10


Everything feeling great! Pump was juicy. Happy Friday!!
 
Wake up time 6 am

1 cup coffee
1 scoop woke af

Gym time 6:30 - 7:45

Warmups stretching
5 minutes 3.5 12 incline treadmill

I almost didn’t go in this morning I could tell I was just not in the zone, seemed to be carrying some fatigue. Pushed on

Deadlift (belted mid sumo)
Set 1. 275# x4
Set 2. 235# x2
Set 3. 235# x2
Set 4. 235# x2
Set 5. 235# x2
Set 6. 235# x6

Front squat
Set 1. 115# x5
Set 2. 115# x5
Set 3. 115# x5
Set 4. 115# x5
Set 5. 115# x5

Stiff legged deadlift
Skipped- last week this seemed to wreck my lower back

Lat pull down machine
Set 1. 115# x18
Set 2. 115# x12
Set 3. 115# x8
Set 4. 115# x8

Wide grip seated rows
Set 1. 110# x18
Set 2. 110# x10
Set 3. 110# x8
Set 4. 110# x6 on the struggle bussssss

DB hammer curl
Set 1. 20# x18
Set 2. 20# x16
Set 3. 20# x12
Set 4. 20# x8

Cable curl
Set 1. 80# x18
Set 2. 80# x12
Set 3. 80# x10
Set 4. 80# x6

Definitely a grind and everything felt heavy but gave it my all.

Had a good day got winter **** put away and cleaned up. I cleaned the downstairs of the house wife tackled upstairs. Got a turkey and chicken to throw on the smoker for tomorrow.

Also my wife has been struggling with sleep and she just has been a little more stressed lately. So I stopped at the smoke shop and picked up some delta 9 gummies. Just doing a half each. I don’t think I have ever had delta 9 before
 
akboom87 said:
Wake up time 6 am

1 cup coffee
1 scoop woke af

Gym time 6:30 - 7:45

Warmups stretching
5 minutes 3.5 12 incline treadmill

I almost didn’t go in this morning I could tell I was just not in the zone, seemed to be carrying some fatigue. Pushed on

Deadlift (belted mid sumo)
Set 1. 275# x4
Set 2. 235# x2
Set 3. 235# x2
Set 4. 235# x2
Set 5. 235# x2
Set 6. 235# x6

Front squat
Set 1. 115# x5
Set 2. 115# x5
Set 3. 115# x5
Set 4. 115# x5
Set 5. 115# x5

Stiff legged deadlift
Skipped- last week this seemed to wreck my lower back

Lat pull down machine
Set 1. 115# x18
Set 2. 115# x12
Set 3. 115# x8
Set 4. 115# x8

Wide grip seated rows
Set 1. 110# x18
Set 2. 110# x10
Set 3. 110# x8
Set 4. 110# x6 on the struggle bussssss

DB hammer curl
Set 1. 20# x18
Set 2. 20# x16
Set 3. 20# x12
Set 4. 20# x8

Cable curl
Set 1. 80# x18
Set 2. 80# x12
Set 3. 80# x10
Set 4. 80# x6

Definitely a grind and everything felt heavy but gave it my all.

Had a good day got winter **** put away and cleaned up. I cleaned the downstairs of the house wife tackled upstairs. Got a turkey and chicken to throw on the smoker for tomorrow.

Also my wife has been struggling with sleep and she just has been a little more stressed lately. So I stopped at the smoke shop and picked up some delta 9 gummies. Just doing a half each. I don’t think I have ever had delta 9 before
Click to expand...
Never tried delta 9 solo before. Curious to see how it went for you
 
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