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Weights up, scales down…

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
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Let us know about the D-9
 
There is no such term as “Mid Sumo”. There is only inside or outside the legs to the haters, and to you only the width that is optimal for your mobility, leverage & strengths. This is the way.
 
Yesterday was a very busy day.

Gym in the morning

Overhead BB press
Set 1. 125# x4
Set 2. 105# x2
Set 3. 105# x2
Set 4. 105# x2
Set 5. 105# x2
Set 6. 135# x1

Close grip spoto bench
Set 1. 185# x4
Set 2. 185# x3
Set 3. 185# x3
Set 4. 185# x2
Set 5. 185# x2

Legs up bench
Set 1. 145# x5
Set 2. 145# x5
Set 3. 145# x5
Set 4. 145# x5
Set 5. 145# x5

Db flat bench
Set 1. 50# x18
Set 2. 50# x10
Set 3. 50# x8
Set 4. 50# x6

Overhead cable tricep extension
Set 1. 80# x18
Set 2. 80# x15
Set 3. 80# x12
Set 4. 80# x8

Rear delt fly machine
Set 1. 100# x18
Set 2. 100# x12
Set 3. 100# x8
Set 4. 100# x7

Pec fly machine
Set 1. 110# x18
Set 2. 110# x13
Set 3. 110# x8
Set 4. 110# x6

Great session!

Then I proceeded to rake all the dead grass, 5 40 gallon trash bags full. Then used the mower and bagger to clean everything up went over 2/3 times raking different directions. Yard has been severely neglected, but it’s a rental so I guess what do you expect. Then got some fertilizer down and some grass seed in the bad spots. Looks a lot better.

Then just enjoyed the day with the kids playing in the yard. Turkey and chicken on the smoker where freaking delicious!

Got 23,000 steps in yesterday.

Definitely feeling a bit sore and slow this morning 😂
 
akboom87 said:
Then I proceeded to rake all the dead grass, 5 40 gallon trash bags full. Then used the mower and bagger to clean everything up went over 2/3 times raking different directions. Yard has been severely neglected, but it’s a rental so I guess what do you expect. Then got some fertilizer down and some grass seed in the bad spots. Looks a lot better.
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spring is here! my favorite time of year. I put down straight fertilizer (no herbicide) about a month ago, and lime 2 weeks ago and the yard is looking dynamite. I am going to dethatch and aerate, then top seed with some kentucky blue grass I ordered and cover that with a little bit of compost... I love seeing the yard perk up !
 
I have to get our first mow of the year in still tonight. Did back yard after an oil change the other day but nobody has started in the front yet. But our yard is the worst and it’s time to break the seal.
 
Dustin07 said:
spring is here! my favorite time of year. I put down straight fertilizer (no herbicide) about a month ago, and lime 2 weeks ago and the yard is looking dynamite. I am going to dethatch and aerate, then top seed with some kentucky blue grass I ordered and cover that with a little bit of compost... I love seeing the yard perk up !
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Do you always seed in the spring? Is that a Washington thing?
 
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sammpedd88 said:
Do you always seed in the spring? Is that a Washington thing?
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It's a people who take a lot of pride in their lawn thing. They do it here in Texas too, although the San Augustine grass normally thickens up on it's own naturally with a little rain.
 
sammpedd88 said:
Do you always seed in the spring? Is that a Washington thing?
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most people recommend fall, I haven't had better or worse results with either season, but my back yard is trashed this year because the contractos had all their tools and lumber laid out in the grass from about Jan 29 - Feb to build our new deck, which unfortunately for them and the yard, coincided with torrential downpours of both rain and snow. so I have a lot of dead that needs to be revived....
 
I also get really motivated for both yard and garden work as the days get longer, breaks me out of cabin fever. that glorious glorious 60 degree Vitamin D on your face on a saturday working outside with the wife and a beer.

by the time the garden starts growing and needs more attention, I've lost interest and have moved on to golf or fishing lol
 
I live in NC. We always overseed in the fall, then mid February we spread fertilizer that contains pre-emergent to control the spring weeds. NC heat will basically kill new grass sewn in the spring due to the root base not being established. Only way around it is keep it watered every few days for the entire spring / summer. I was just curious.
 
Dustin07 said:
most people recommend fall, I haven't had better or worse results with either season, but my back yard is trashed this year because the contractos had all their tools and lumber laid out in the grass from about Jan 29 - Feb to build our new deck, which unfortunately for them and the yard, coincided with torrential downpours of both rain and snow. so I have a lot of dead that needs to be revived....
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That sucks. Gave up the grass for a new deck. You’ll have it looking good next year. Just stay on it through the spring and keep it watered if needed. Then hit it this fall with seed and fertilizer.
 
sammpedd88 said:
I live in NC. We always overseed in the fall, then mid February we spread fertilizer that contains pre-emergent to control the spring weeds. NC heat will basically kill new grass sewn in the spring due to the root base not being established. Only way around it is keep it watered every few days for the entire spring / summer. I was just curious.
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You can have my grass from the Boone area. I hate it.
 
MrKleen73 said:
It's a people who take a lot of pride in their lawn thing. They do it here in Texas too, although the San Augustine grass normally thickens up on its own naturally with a little rain.
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I’m all about a nice plush lawn. I’ve always seeded in the fall to establish a root base for spring. Then hit it with pre-emergent to control the weeds. I also spray a post emergent to get rid of them too.
 
sammpedd88 said:
That sucks. Gave up the grass for a new deck. You’ll have it looking good next year. Just stay on it through the spring and keep it watered if needed. Then hit it this fall with seed and fertilizer.
Click to expand...

Last year I experiemented on a poor mans automated sprinkler system with one of these hose timers, connected to some cheap hose from Home Depot, it was like $40 or $50 for 500ft worth so I ran it to length, hidden under decks, buried some, etc. the fittings are just push on, and I attached them to like $10-15 sprinklers (testing various cheap stake type sprinkler to see which one I liked more) and next thing I knew I had like a 6 or 8 zone sprinkler system.

I found having my whole yard watered for a few minutes every morning at like 4am the grass stayed greener all summer and my water bill dropped like 75% from when I used to use the big yard sprinklers or the tractor style on Saturday.

I know they say not to water daily but I've tried both approaches and I found my grass does better with a little water every morning during the hot/dry season than bigger waterings less often.

1744064338997.webp
 
Dustin07 said:
Last year I experiemented on a poor mans automated sprinkler system with one of these hose timers, connected to some cheap hose from Home Depot, it was like $40 or $50 for 500ft worth so I ran it to length, hidden under decks, buried some, etc. the fittings are just push on, and I attached them to like $10-15 sprinklers (testing various cheap stake type sprinkler to see which one I liked more) and next thing I knew I had like a 6 or 8 zone sprinkler system.

I found having my whole yard watered for a few minutes every morning at like 4am the grass stayed greener all summer and my water bill dropped like 75% from when I used to use the big yard sprinklers or the tractor style on Saturday.

I know they say not to water daily but I've tried both approaches and I found my grass does better with a little water every morning during the hot/dry season than bigger waterings less often.

View attachment 250893
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That’s a good idea. Yeah watering a little bit everyday seems to do better than soaking it once a week to deliver that recommended inch of water, IMO at least also.
 
Feeling a bit run down and low motivation this week.

Also I have hit my weight cap touched 218, that was my cut off. So now time to adjust and start peeling back.

Wednesday morning gym

Squats
Warming up, just wasn’t happening. So axed this after 135#

Deficit deadlift (sumo)
Set 1. 235# x4
Set 2. 235# x4
Set 3. 235 # x4
Set 4. 235# x4
Set 5. 235# x4

Leg press
Set 1. 405# x8
Set 2. 405# x7
Set 3. 405# x6
Set 4. 405# x5

Chest supported machine row
Set 1. 180# x8
Set 2. 180# x8
Set 3. 180# x6
Set 4. 180# x5

Seated row v grip
Set 1. 115# x16
Set 2. 115# x12
Set 3. 115# x10
Set 4. 115# x8

Leg curls
Set 1. 90# x16
Set 2. 90# x13
Set 3. 90# x11
Set 4. 90# x9

Leg extension machine
Set 1. 160# x16
Set 2. 160# x12
Set 3. 160# x8
Set 4. 160# x6
 
This morning

Gym 5am -6:10 am

Treadmill incline then flat at 5.5 mph 40 minutes

DB circuit of arms and shoulders.
 
Busy week getting cardio in, wife birthday we did a big zoo trip had a good time and nice weather. I actually got sunburnt so that is a nice change!

Gym time 5am -6:30 am

Bench
Set 1. 225# x2
Set 2. 190# x2
Set 3. 190# x2
Set 4. 190# x1
Set 5. 190# x1
Set 6. 190# x1

Close grip bench
Set 1. 165# x4
Set 2. 165# x4
Set 3. 165# x4
Set 4. 165# x4
Set 5. 165# x4

Incline db bench
Set 1. 65# x8
Set 2. 50# x10
Set 3. 50# x8
Set 4. 50# x8

Seated shoulder press db
Set 1. 50# x8
Set 2. 40# x8
Set 3. 40# x8
Set 4. 40# x8

Lateral raise machine
Set 1. 70# x16
Set 2. 70# x13
Set 3. 70# x10
Set 4. 70# x10

Treadmill rest of time
 
akboom87 said:
Busy week getting cardio in, wife birthday we did a big zoo trip had a good time and nice weather. I actually got sunburnt so that is a nice change!

Gym time 5am -6:30 am

Bench
Set 1. 225# x2
Set 2. 190# x2
Set 3. 190# x2
Set 4. 190# x1
Set 5. 190# x1
Set 6. 190# x1

Close grip bench
Set 1. 165# x4
Set 2. 165# x4
Set 3. 165# x4
Set 4. 165# x4
Set 5. 165# x4

Incline db bench
Set 1. 65# x8
Set 2. 50# x10
Set 3. 50# x8
Set 4. 50# x8

Seated shoulder press db
Set 1. 50# x8
Set 2. 40# x8
Set 3. 40# x8
Set 4. 40# x8

Lateral raise machine
Set 1. 70# x16
Set 2. 70# x13
Set 3. 70# x10
Set 4. 70# x10

Treadmill rest of time
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Nice session and happy b day to Mrs Boom 💥
 
Happy Birthday Mrs. Boom!

Some great training recently, since you are shifting gears a bit, I would be curious to hear what the strength improvements have been on some of your main lifts while you were in a surplus.
 
Segansational said:
Happy birthday to Mrs. Boom!
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Thanks!
PolishHamm3r77 said:
Nice session and happy b day to Mrs Boom 💥
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thank you man!
Hyde said:
Sounds awesome!
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it was a great weekend
SkRaw85 said:
Happy belated to Mrs Boom!
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thanks!
MrKleen73 said:
Happy Birthday Mrs. Boom!

Some great training recently, since you are shifting gears a bit, I would be curious to hear what the strength improvements have been on some of your main lifts while you were in a surplus.
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thanks man!

I’d say strength on everything across the board was up. Deads and bench I feel like the most improvement.
 
I have been basically instinctive training this week and hitting the treadmill. Be heading out tomorrow for the Easter weekend with the folks. Next week will be the last week of this program I’m on then I will probably test out some PR’s the following week. Then I’ll be changing it up and focus on leaning out.
 
akboom87 said:
Thanks!

thank you man!

it was a great weekend

thanks!

thanks man!

I’d say strength on everything across the board was up. Deads and bench I feel like the most improvement.
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About how much would you say? Like 10lbs working weight on bench 10-20 on squats, like that type of thing? It is always rewarding to go back and see exactly how this round treated you. It will give you a good basis of comparison for how this program treated you compared to another program later. Do what @Dustin07 does and keep track of what was working when, what the goal was, and how well it worked. I didn't do this for the longest time and I think it is a highly beneficial practice. Especially for strength focused lifting.
 
akboom87 said:
I have been basically instinctive training this week and hitting the treadmill. Be heading out tomorrow for the Easter weekend with the folks. Next week will be the last week of this program I’m on then I will probably test out some PR’s the following week. Then I’ll be changing it up and focus on leaning out.
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Awesome, that sounds like a good plan. Give it some hell!
 
akboom87 said:
I have been basically instinctive training this week and hitting the treadmill. Be heading out tomorrow for the Easter weekend with the folks. Next week will be the last week of this program I’m on then I will probably test out some PR’s the following week. Then I’ll be changing it up and focus on leaning out.
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I’m curious to see how it goes with your maxes.
 
MrKleen73 said:
About how much would you say? Like 10lbs working weight on bench 10-20 on squats, like that type of thing? It is always rewarding to go back and see exactly how this round treated you. It will give you a good basis of comparison for how this program treated you compared to another program later. Do what @Dustin07 does and keep track of what was working when, what the goal was, and how well it worked. I didn't do this for the longest time and I think it is a highly beneficial practice. Especially for strength focused lifting.
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I've always loved the AM community because generally I feel like we "know" what to do, but we have so much information in our heads its nice to have an unbiased bro kick you in the balls and say "you know maxing out every day isn't how to get a PR, right?" (or some other obvious, but helpful comment).

same with cutting. I can usually remember dates that I was content with a cut, or a date that I hit a given PR. so it's nice to go back on my log and read the 2-4 months that lead to that PR or cut and see what my routine was back then.

I've been trying to stay very consistent with my renpho app for that reason. Instead of just logging "low" weights after dehydrating etc, getting more daily scale weights logged because after a couple months and years, that historical data is pretty interesting!
 
Whew man what a busy little trip! Had a great Easter and helped on some projects dad had. Getting back into it this week.

Tuesday did a chest, arms, shoulders 30 minutes super sets, 30 minutes incline treadmill

Today 30 minutes legs, back super sets high volume lower weight, 30 minutes incline treadmill.

Feeling a bit out of the groove with breaks for work and Easter so this week just getting ready acclimated.


Need to catch up on everyone’s logs!
Here are a few pics of the weekend


IMG_2939.webp
IMG_2940.webp
IMG_2941.webp
 
Man, I am so happy for you that you caught such great moments in those pictures. That first picture needs to be enlarged and framed somewhere. It is absolutely beautiful and such a great moment in time. Then the picture in the tractor is awesome too, but that landscape behind you and you looking like a hoss while looking like a soft loving father is just beautiful to me.

Can you tell I miss my family? Just seeing these has me in my feels! I can't wait to get home to them tonight!!!
 
MrKleen73 said:
Man, I am so happy for you that you caught such great moments in those pictures. That first picture needs to be enlarged and framed somewhere. It is absolutely beautiful and such a great moment in time. Then the picture in the tractor is awesome too, but that landscape behind you and you looking like a hoss while looking like a soft loving father is just beautiful to me.

Can you tell I miss my family? Just seeing these has me in my feels! I can't wait to get home to them tonight!!!
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I know it was a great picture and just enjoy every moment I can with them! Sounds like you are ready to be home with the fam!
Hyde said:
Love it man
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the good life!
SkRaw85 said:
looks like perfect times!
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it was a great time that was over to soon
 
akboom87 said:
I know it was a great picture and just enjoy every moment I can with them! Sounds like you are ready to be home with the fam!

the good life!

it was a great time that was over to soon
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Absolutely to all things. I was so happy to get home last night. Me and the wife must have hugged and held each other 15 times last night just from missing one another.
 
akboom87 said:
Whew man what a busy little trip! Had a great Easter and helped on some projects dad had. Getting back into it this week.

Tuesday did a chest, arms, shoulders 30 minutes super sets, 30 minutes incline treadmill

Today 30 minutes legs, back super sets high volume lower weight, 30 minutes incline treadmill.

Feeling a bit out of the groove with breaks for work and Easter so this week just getting ready acclimated.


Need to catch up on everyone’s logs!
Here are a few pics of the weekend


View attachment 251307View attachment 251308View attachment 251309
Click to expand...
Looks great man. Cherish the time with them being little like that too, it goes by too fast!
 
Man sorry guys I haven’t been on here as much and not keeping up with everyone’s logs. Life is just busy 2 little ones to keep up with after work and all the other things then it’s like oh time for bed 😂

Yesterday had a great chest and shoulders session followed with cardio.

Need to tackle some lawn care this weekend, then rear wheel seals and bearings on my old gmc sierra.

Have a great weekend everyone!
 
Got projects finished up and today was kinda cloudy rainy blahhh. So hit a afternoon gym


Bench
Set 1. 185# x5 x5
Set 2. 205# x2 x2
Set 3. (Sling shot) 225# x3 x3 x3 x3

Deadlift sumo + belt
Set 1. 225# x5
Set 2. 275# x3
Set 3. 315# x2
Set 4. 335# x1
Set 5. 345# x1 PR ( pretty sure I could nail 350 but I called it at 345 that is a 10# pr)

Lifts felt great and moved fast!

Finished out doing Tate press, db flys, dips

Right at 60 minutes with warmups.
IMG_2951.webp
 
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Wake up 4:30 am
1 pre workout shake
1 cup coffee
1/2 scoop pre workout

Gym time 5 am - 6-15 am

OHP
95# x5 x5 x5 x5

Cable front raise
70# x15 x12 x12 x10

Seated machine shoulder press
110# x10 x10 x10

Lateral raise machine
90# x12 x10 x8 x8

Cable curls
80# x15 x13 x12 x10

Hammer curls DB, strict curl, forearm curls

15 minutes incline treadmill.


Wife wants to do this 75 hard challenge so I’m going along with it. So evening time we will be doing some sort of garage workout body weight stuff. Got meal preps done yesterday stocked up on protein for shakes so time to get after it.
 
I feel like someone here on AM did the 75 challenge last year and I can't remember who it was at the moment... I gotta think about that. Challenges really can be a nice way to keep a purpose and accountability, especially if momma bear is on board, makes it easier when you're both in the same mindset!
 
Congrats on the PR!!!
 
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