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Weights up, scales down…

More just pump stuff shoulders and traps.

Not sure what is going on but sleep has not been good, really since Christmas. This weekend has been the worst.
 
Evening session

W6-D1

Warmups

Squat- 77%
3x10x210

Squat pause - 65%
3x5x170

BB row
3x10x135

Standing OHP
3x12x95

BB good morning
1x5x155
1x8x135
1x10x115

Sit-ups +45# plate
3x10

Dragging all day so was really not looking forward to this. Good thing the wife had motivation and got me moving. Got the work in squats actually felt good but that was all I had rest of the session was just meh.

Will rebound just fatigue from sleeping issues lately.

On the bright side temps have been wild 55 today 😂 I’ll take it. Luckily had a project going on with the nice weather so soaked up all the sun I could.
 
Evening session

W6-D2

Warmups

Bench-75%
3x10x175

Bench- pause
3x3x185

Plate fly - flat bench
3x8x45

Incline bench
2x5x155
1x10x135

Upright BB row
3x10x80

Plate hammer curl
3x20x45

So this was a great day super fun lift. Slept like a rock last night and feels like I’m 10 years younger 😂

We had nickelback bangers on wife and I jamming and just one of the funnest sessions to date!

Also she got me a surprise, I guess gym reaper was having some flash sale so she ordered me a lever belt, knee sleeves, wrist wraps and straps for like 95 or 99 bucks. Knee sleeves seem pretty legit and really impressed with the belt, will be excited to try that out.
 
akboom87 said:
Evening session

W6-D2

Warmups

Bench-75%
3x10x175

Bench- pause
3x3x185

Plate fly - flat bench
3x8x45

Incline bench
2x5x155
1x10x135

Upright BB row
3x10x80

Plate hammer curl
3x20x45

So this was a great day super fun lift. Slept like a rock last night and feels like I’m 10 years younger

We had nickelback bangers on wife and I jamming and just one of the funnest sessions to date!

Also she got me a surprise, I guess gym reaper was having some flash sale so she ordered me a lever belt, knee sleeves, wrist wraps and straps for like 95 or 99 bucks. Knee sleeves seem pretty legit and really impressed with the belt, will be excited to try that out.
Click to expand...
What an awesome surprise! That's a good woman right there.
 
Man I think it’s this up and down weather getting to me today was a pounding headache and heart rate elevated more then normal. Seemed to get better after dinner so carry on like usual.

Evening session
W6-D4

Warmups

Squat- deep + pause
6x2x210

Front squat
1x10x160
1x8x160
1x6x160

Sit-up + 45# plate
3x10

Hammer curl
3x10x35

Seated lateral raise
3x20x10
2x12x10

Incline reverse seated raises
3x12x10
Superset standing front plate raise
3x10x25

Midway through squats starting feeling good and things fired up.

Had a few days of 55 now it’s snowing and this weekend single digits.

Another one in the books 💪🏻
 
Kind of a rushed session this evening , hit the gym as the wife was not feeling it.

W6-D4

Warmups

Deadlift- 92%ish
45x5
135x5
185x5
225x3
245x3
275x1- belt
1x3x290- belt

Deadlift- 77%ish
3x3x240-belt

Romanian deadlift
3x8x185

Db lateral raise the front raise (waiting for bench)
4x12x17.5

Leg press (still waiting)
225x15

Bench- close grip pause
3x10x145

Neutral grip pulldown
3x12x115
1x10x115

Really packed and annoying with everyone, will go back tomorrow and get some arms done and either OHP or rows maybe all of the above 🤓
 
Afternoon

Cold as all get out 🥶

Warmups

Standing OHP
45x10
65x5
95x5
115x3
125x1
135x1
145x1
150x1
115x6

Seated db shoulder press
2x12x45
2x untill failure x35

Chest supported db rows
3x12x60

V grip tricep pushdown
80x10
100x10
140x8x8x8x5

Cable ez bar curls
80x10
100x8x8
120x8x8x8x6x4

Seated reverse on preacher curl seat- ez bar French press
50x10x10x10
60x10x10x8

Trap bar shurgs/ kettle bell one arms press/kettle bell swings

Just had fun banging and clanging 🤘🏻
 
@Hyde @gphagan1

I know you guys use amentoflavone pre workout, I was going to order up a few things and thought about giving this a go. How many caps are you guys dosing? Also just preworkout or is run it daily? Just seeing if you guys wouldn’t mind sharing your dosing and thoughts, thanks!!
 
akboom87 said:
@Hyde @gphagan1

I know you guys use amentoflavone pre workout, I was going to order up a few things and thought about giving this a go. How many caps are you guys dosing? Also just preworkout or is run it daily? Just seeing if you guys wouldn’t mind sharing your dosing and thoughts, thanks!!
Click to expand...
I take 2 every day…..on workout days 2 pre-workout for pumps and helps with strength and muscle endurance. And non workout days I take at lunch. I take it every day because it as some wellness benefits, antioxidant and can help inflammation, and it has some cognitive neuro support benefits as well. It stacks well with Focus XT pre-workout.😎👍
 
akboom87 said:
@Hyde @gphagan1

I know you guys use amentoflavone pre workout, I was going to order up a few things and thought about giving this a go. How many caps are you guys dosing? Also just preworkout or is run it daily? Just seeing if you guys wouldn’t mind sharing your dosing and thoughts, thanks!!
Click to expand...
I take 2 preWO. I do not take it on offdays because for the cost I could push some kind of PED cheaper if I needed more performance boost than what I’d get from daily use - the acute effects of amento are solid as is!

That being said, if I was natty I’d spring for daily. It has wellness benefits like PDE5 inhibition, antiviral, antidiabetic etc.
 
gphagan1 said:
I take 2 every day…..on workout days 2 pre-workout for pumps and helps with strength and muscle endurance. And non workout days I take at lunch. I take it every day because it as some wellness benefits, antioxidant and can help inflammation, and it has some cognitive neuro support benefits as well. It stacks well with Focus XT pre-workout.😎👍
Click to expand...
Awesome thank you for the info!
Hyde said:
I take 2 preWO. I do not take it on offdays because for the cost I could push some kind of PED cheaper if I needed more performance boost than what I’d get from daily use - the acute effects of amento are solid as is!

That being said, if I was natty I’d spring for daily. It has wellness benefits like PDE5 inhibition, antiviral, antidiabetic etc.
Click to expand...
nice yeah sounds like I’ll give it a go preworkout and off days as well.
Hyde said:
Nice 150 Strictpress bro 😎
Click to expand...
Yeah 150 is a huge improvement, 135 was max previously.

I did push 160 but it was a push press not strict.
 
Just another fun day

10 minutes jogging
Leg press
Bands warming up

Face pull 4 sets

Seated strict curl -5 sets

Seated hammer curl,then into a one arm over head press- 4 sets - 1 drop set at end

DB skull crushers- 3 sets heavy 8 reps

Seated French press- 2 sets heavy 6 reps

Dips- assisted 20# - 4 sets 8-10 reps

Rope push downs- 2 sets

Ab machine


Kept heart 120-150 for most of this was a great time. Had a veteran kinda working the same things and we just sorta followed each other he’d go then I’d go, no words exchanged just thumbs up on great sets.

Gym was pretty empty on the weight side, every female on this side of town was on the cardio side. Like there was not an empty elliptical or treadmill to be had.

Then smoked a pork butt for a solid 8 hrs now in the crock pot probably until 9 tonight. That will be meal prep for the week.

Wife made a huge dish of shepherds pie yesterday so that will be today and tomorrow’s meal!
 
akboom87 said:
Gym was pretty empty on the weight side, every female on this side of town was on the cardio side. Like there was not an empty elliptical or treadmill to be had.
Click to expand...
I texted my wife Friday from the gym and said everyone must have already hit their new years resolutions cause the parking lot is empty already 😂
akboom87 said:
Then smoked a pork butt for a solid 8 hrs now in the crock pot probably until 9 tonight. That will be meal prep for the week.

Wife made a huge dish of shepherds pie yesterday so that will be today and tomorrow’s meal!
Click to expand...
I like every part of this
 
So was -6 this morning and wife wants to hit squats today so made a trip to Northern tool. They had a sale going on so picked up this propane heater that range from 30k-65k BTU

For 99 bucks it was a no brianer. Will use it to pre heat the garage and then shut off before we go out there. While there is enough draft from the garage door I wouldn’t worry if I did leave it running, but I won’t.

Testing it out it’s already like a sauna in there so thinking 30 minutes pre heat and will be good to go no matter how cold.
IMG_4650.webp
 
I commented on this in my thread, but this is a very cool pickup at that price. We have an ancient gas heater mounted on the wall (was here when we moved in), but it was costing like $8 for a 2-hour session on my gas bill! Plus it stunk badly, way too much unburned gas I was breathing undoubtedly. The heater had faux wood paneling it was so old.

That was a few winters ago and when I just started going to the barbell club.
 
Hyde said:
I commented on this in my thread, but this is a very cool pickup at that price. We have an ancient gas heater mounted on the wall (was here when we moved in), but it was costing like $8 for a 2-hour session on my gas bill! Plus it stunk badly, way too much unburned gas I was breathing undoubtedly. The heater had faux wood paneling it was so old.

That was a few winters ago and when I just started going to the barbell club.
Click to expand...
Yeah harbor freight has a similar one also for 99 bucks.

I’ll report back on how long I get out of a tank of propane. One 20# tank is about 24-26 bucks of propane.
 
years ago my former father in law would bring a little buddy with us to keep in the tent when we were hunting the high hills and it would get down right chilly. they were supposedly safe for indoors but probably not strong enough for the garage. I'd think at $99 you did pretty dang good and added a season of use for the garage too.

akboom87 said:
I’ll report back on how long I get out of a tank of propane. One 20# tank is about 24-26 bucks of propane.
Click to expand...

I got boned on this recently. apparently tanks are stamped with their most recent service date, I took one in to get refilled for thanksgiving and they denied me cause the tank was too old so I ended up having to drop like $70 or $80 or somethign dumb to get a new tank and have it filled.... live and learn.
 
Dustin07 said:
years ago my former father in law would bring a little buddy with us to keep in the tent when we were hunting the high hills and it would get down right chilly. they were supposedly safe for indoors but probably not strong enough for the garage. I'd think at $99 you did pretty dang good and added a season of use for the garage too.



I got boned on this recently. apparently tanks are stamped with their most recent service date, I took one in to get refilled for thanksgiving and they denied me cause the tank was too old so I ended up having to drop like $70 or $80 or somethign dumb to get a new tank and have it filled.... live and learn.
Click to expand...
So a hack to that trick I did this morning. The rule they are going by is tank must be within 12 years of manufacture date stamped on it. Well I just went to a local gas station and exchange my outdated tank and then next time take it to ace to get refilled because they get way more propane in compared to a exchange
 
I'm glad you said all that cause as I was typing it out I couldn't remember if it was 10 or 12 years and I know at the time I had a plan but couldn't remember what it was, lol. I pretty much HAD to buy the new tank that day cause thanksgiving, but yeah my plan was probably just to swap the old one out at home depot or some place local where I could maybe take a look a the new tank age before I accept it, lol. a lot cheaper to refill than to replace!!
 
Dustin07 said:
I'm glad you said all that cause as I was typing it out I couldn't remember if it was 10 or 12 years and I know at the time I had a plan but couldn't remember what it was, lol. I pretty much HAD to buy the new tank that day cause thanksgiving, but yeah my plan was probably just to swap the old one out at home depot or some place local where I could maybe take a look a the new tank age before I accept it, lol. a lot cheaper to refill than to replace!!
Click to expand...
Oh yeah in a pinch on a holiday yeah not much option!
 
akboom87 said:
So was -6 this morning and wife wants to hit squats today so made a trip to Northern tool. They had a sale going on so picked up this propane heater that range from 30k-65k BTU

For 99 bucks it was a no brianer. Will use it to pre heat the garage and then shut off before we go out there. While there is enough draft from the garage door I wouldn’t worry if I did leave it running, but I won’t.

Testing it out it’s already like a sauna in there so thinking 30 minutes pre heat and will be good to go no matter how cold. View attachment 258021
Click to expand...
I need this!!! Had to turn on elec space heater at 7:30 for a 1:00 workout.
 
akboom87 said:
So a hack to that trick I did this morning. The rule they are going by is tank must be within 12 years of manufacture date stamped on it. Well I just went to a local gas station and exchange my outdated tank and then next time take it to ace to get refilled because they get way more propane in compared to a exchange
Click to expand...
Wait wait wait I’ve only ever swapped them out at the gas station (and there’s never been mention of tank age, you just get and give whatever). I didn’t realize some places refilled them cheaper on the spot (which is a longer hassle) but also give you more gas.
 
Hyde said:
Wait wait wait I’ve only ever swapped them out at the gas station (and there’s never been mention of tank age, you just get and give whatever). I didn’t realize some places refilled them cheaper on the spot (which is a longer hassle) but also give you more gas.
Click to expand...
in my hometown the feedstore has a filling station out back so they can just refill your tank for like half price. you can get yourself some new carharts, cracked corn, a hummingbird feeder, beef jerky and a propane refill all at the same place.
 
Hyde said:
Wait wait wait I’ve only ever swapped them out at the gas station (and there’s never been mention of tank age, you just get and give whatever). I didn’t realize some places refilled them cheaper on the spot (which is a longer hassle) but also give you more gas.
Click to expand...
Generally at a gas station they never check dates on a tank. But if you go to place to get it filled they may, I’ve noticed lately they do every time. And if the tank is older then 12 years they won’t fill it.

Also yes generally a tank exchange has far less then if you had it filled dollar for dollar.
 
Afternoon session

W7-D1

Warmups

BB good morning
3x8x135

Squat- 80%
135x5
185x5
205x3 - belt
3x8x220 - belt

Squat- pause
3x5x175

BB row
2x8x135
1x8x155

Sit up + 35# plate
3x15

Also knocked out 45 treadmill today, some incline some flat.

So pre heated garage for 25 minutes brought it from 30-60. Was really comfortable and by the time I was done and to pull the truck back in roughly a hour later it was 48.

Good session, the only downside was pretty busy early and didn’t get a meal in really. So fuel tank was low, definitely noticed the performance drop but still knocked it out.
 
Have tightened up since Christmas on nutrition. Going to tighten up some more and get back to treadmill in the AM. Last week I failed on that.

So going to focus and lock it in for a good 8 weeks. No real scale go, just tighten up and after the 8 weeks basically it will be time to start moving things down south.

Plan is to first get the 5th wheel moved and set up. When I tore down the old house on the property I stubbed out the water to a valve, and stubbed out the sewer line so I can hook in. Left the power pole and will wire in 50 amp hook up when we move down.

The set up will be to the side of the new home location, so this summer I can get the dirt work done. Plan is to pour concrete this coming fall, then depending on how the winter is and cash supply is possibly start framing.

Mom and dad have a huge place so will be setting up the kids in the spare rooms for the time being. Me and the wife will stay in the fifth wheel.

Getting pumped for all the projects and start of a new chapter 💪🏻
 
akboom87 said:
Have tightened up since Christmas on nutrition. Going to tighten up some more and get back to treadmill in the AM. Last week I failed on that.

So going to focus and lock it in for a good 8 weeks. No real scale go, just tighten up and after the 8 weeks basically it will be time to start moving things down south.

Plan is to first get the 5th wheel moved and set up. When I tore down the old house on the property I stubbed out the water to a valve, and stubbed out the sewer line so I can hook in. Left the power pole and will wire in 50 amp hook up when we move down.

The set up will be to the side of the new home location, so this summer I can get the dirt work done. Plan is to pour concrete this coming fall, then depending on how the winter is and cash supply is possibly start framing.

Mom and dad have a huge place so will be setting up the kids in the spare rooms for the time being. Me and the wife will stay in the fifth wheel.

Getting pumped for all the projects and start of a new chapter 💪🏻
Click to expand...
Man that sounds great…..hope all goes as planned for your new house. A new home is an exciting transition.😎👍
 
gphagan1 said:
Man that sounds great…..hope all goes as planned for your new house. A new home is an exciting transition.😎👍
Click to expand...
Thanks man! It’s going to be slow in the beginning as with work and some other projects that are on the list first, but will be exciting to get started when the time comes.
 
Man I think you're on it. whenever I think back and go over logs the two biggest contributors to a successful cut for me were cardio sessions over 40 minutes (or HIIT), and cutting alcohol.

akboom87 said:
Squat- pause
3x5x175
Click to expand...
This reminds me of when we did Bring Sally Up challenges with a 135lb barbell squat. I learned the value of holding a tight lumbar that day.


akboom87 said:
So pre heated garage for 25 minutes brought it from 30-60. Was really comfortable and by the time I was done and to pull the truck back in roughly a hour later it was 48.
Click to expand...
😂 😂 last night went to bed and the thermostat said 59f in my room and I was like wow its sorta warm.

akboom87 said:
The set up will be to the side of the new home location, so this summer I can get the dirt work done. Plan is to pour concrete this coming fall, then depending on how the winter is and cash supply is possibly start framing.
Click to expand...

I can't remember are you leaving the state? I first read that last word as farming, lol.
 
Dustin07 said:
Man I think you're on it. whenever I think back and go over logs the two biggest contributors to a successful cut for me were cardio sessions over 40 minutes (or HIIT), and cutting alcohol.


This reminds me of when we did Bring Sally Up challenges with a 135lb barbell squat. I learned the value of holding a tight lumbar that day.



😂 😂 last night went to bed and the thermostat said 59f in my room and I was like wow its sorta warm.



I can't remember are you leaving the state? I first read that last word as farming, lol.
Click to expand...
Yes leaving the state, I won’t be doing much farming do have 10 acres in alfalfa that we will bale up. Mostly livestock is the goal. 250 acres should sustainably be able to go to 15-20 head for long term goal. Short term is just get a couple and fatten up for butcher next fall.
 
akboom87 said:
Yes leaving the state, I won’t be doing much farming do have 10 acres in alfalfa that we will bale up. Mostly livestock is the goal. 250 acres should sustainably be able to go to 15-20 head for long term goal. Short term is just get a couple and fatten up for butcher next fall.
Click to expand...
we typically get more than enough hay off 16-20 acres for a small herd. I would think you could sustain that many cattle with far less than 250 acres tbh probalby like 100 acres. but if you get more and wanna grow corn I can turn into something drinkable for ya ;)
 
W7-D2

Warmups

Bench- 80% ish
45x10
95x5
135x5
155x2
185x1
3x8x185

Bench-pause
3x2x200

Plate fly
3x10x35

BB upright row
3x8x95

Seated BB OHP
3x10x115

Pushups
40 (not in a row… yet)

Heater is the cats meow had it up to 75 😂
Pro tip I set the bar up on jack stands out front 10 feet ish and it was nice and warm.

Good session! Going to try and get another round of treadmill in this evening.
 
15min 12% incline 3 mph - 15 minutes HIIT one minute 3 mph, one minute 6 mph

Shoveled snow for cool down, just a 1” duster
 
Evening shift

W7-D3

Warmups

Squat- pause
6x2x210

Front squat
1x10x165
1x8x165
1x6x165

Sit-ups +45# plate
3x15

BB curl
3x10x65

Standing lateral raises
3x8x25

Plate front raise - seated
3x10x25

Treadmill 4mph 20 minutes

Decided to lift tonight as tomorrow evening temps dropping to -17. So figured I’d get it today and then hit it Friday.

A great day 💪🏻
 
Need to put together an order as I need more protein powder.

Going to give amentoflavone a go. Also thought about doing another tube of alpha gel been a hot minute from using that
 
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