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Weights up, scales down…

akboom87 said:
Pretty great workout, was late by the time we sheeted some plywood and ate then we got the poultry put away, kids needed a bath it was 9:30 before I got in the shop
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I harvested 2 this weekend, and my boy was tasked with making the wings/legs on the grill (which was awesome). Going to take a break till mid may and then I think do one last larger flock of 30 birds.

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Yesterday
W2-D1

Warmups

Squat
45x10
135x8
185x5
3x8x225

Squat- pause
3x5x190

BB row
3x10x150

BB OHP
2x8x125
1x5x125
1x10x95

BB RDL
3x10x205

Weighed sit-up +25
3x10


Another great session, have definitely shed a few pounds noticing in my belt.

Also should have a new phone today. My old one has camera problems 90% of the time it won’t take pictures and things just are not working. So after the new one I’ll get some photos of the projects and all!!
 
Yesterday
W1-D2

Warm ups

Bench
45x10
135x6
155x6
3x8x185

Bench- pause
3x2x205

BB upright rows
3x8x95
2x12x65 wide grip

Plate flys
3x12x45

Incline bench
2x6x160
2x6x140
1x8x135

Skull crusher
2x10x85

Plate curls
3x14x25

Bench- orange mini bands
5x5x115
Explosive

So tried out some band I rigged up some bolts on the base so I can add them. First time and it was so different 🤣 but loved it!

Also other than sitting at my computer for work man I’m just going and it feels so good!

Have drastically cut back on snacks/food. Breakfast of some sort/ lunch/ small dinner and that’s it.
 
Banded bench is the most fun way to use bands. I used to squat against them some, but now they kill my shoulders/elbow. They won’t bother you, but I finally got beat up enough (and strong enough) to understand how they can be extra tough on the joints.

Trying to lean out some more sounds like?
 
Hyde said:
Banded bench is the most fun way to use bands. I used to squat against them some, but now they kill my shoulders/elbow. They won’t bother you, but I finally got beat up enough (and strong enough) to understand how they can be extra tough on the joints.

Trying to lean out some more sounds like?
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Yeah going to keep the bands in really like the feeling and tension.

Not intentionally but just the dynamics, my office is set up in the basement of mom and dads house so just kinda hunker down and crank out work and then when I’m not working it’s just go go go and the kids are in heaven just so much area to explore and roam. It’s been good for all of us.
 
Definitely feeling yesterday session today. So went and just got some movement this evening and cranked music.

Bench just the bar
3x10

Squat
5x8x115

Banded lat raise
4 sets

Banded face pulls
4 sets

Wrist curls
6 sets

Bb curls
4 sets

Plate preacher curls
4 sets

Empty bar RDL
4 sets of 10
 
Yesterday

W2-D3

Warmups

Squat
45x10
135x6
185x5
205x1
6x2x215

Front squat
3x10x185

Squat- pause last rep
3x10x205

BB Rows
3x10x135

Band lat raise/ front raise/ face pull

Decided to do more squats 😂 good session!
 
Yesterday

Warmups

W2-D4

Deadlift
45x10
135x6
185x5
205x3
8x3x225
1x2x275

Close grip bench
45x10
135x5
3x8x155
3x5x185

BB Rows
3x10x155

Band face pulls,curls,

Shut it down there, arms were a little creaky at the elbows. Also got all the ply wood on the roof yesterday and pounding nails so there is a little extra juice getting squeezed 😂

Today will be getting tin on and then the whole place will be dried in! Will get some pictures up today
 
Making progress on all fronts. You have got to love that!
 
So got the roof sheeted and tin on. Put up one wrap of house wrap, needs the top half done.

Had water stubbed in the slab so dug up to the hydrant by the barn to T into for water. Doors and windows next up, the tin for siding to follow. Once it’s dried in there won’t be much work on it this summer, will work on the inside this fall/winter. Will add the lean to and concrete next year most likely.

Attached are some pictures and one of the
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Finished up the dirt and was out of house wrap to finish it but had lots of tar paper left, so it got finished with that.

Also did a AI rendering of what I have visualized of it finished.

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Evening session

W3-D1

Warmups

Squat
45x10
135x10
185x5
205x5
225x3
3x6x245 - belt

Squat- puase
3x3x215

BB rows
3x10x160

BB OHP
95x5
3x5x135

RDL
135x5
185x5
3x8x225
3x5x115

Leg raises/ bands/ box jumps

Squats seem to be really coming along great. Time under the bar and building a base is working.

Unfortunately next week I start on bridge inspections, time is going so fast 😭

So this is going to be a little tricky this summer but all part of to make the dream.

Keep up the good fight fellas 💪🏻
 
Oh also I have my fitness allowance this year that won’t go to a gym membership so I was wanting to add a lat pull down machine. Any recommendations for a decent one in that 300- range?

Seen these on Amazon but not sure. So if anyone has any recommendations I’m all ears.

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No recommendations but you know it has to be plate-loaded for that price range, and you definitely want a low pulley as well like that has - then it becomes a very versatile machine for Pulldowns, Pressdowns, Pullovers, Abs, Curls, Rows, and Shrugs.
 
This isn't a lat pulldown, but can do tons of things, including lat pull downs. Will likely last a lifetime, and if you buy a second one later you can make a full on Functional trainer for far less than one can be sold. That being said, it is indeed not a lat pull down but probably a better long term investment with many more uses, and a cheap chair and or kneeling on the ground would make it work as one. I am planning on getting myself a second one to make a functional trainer, and then I may end up selling my lever gym to make more room in the garage.

titan.fitness

Wall and Rack Mounted Pulley Tower | Titan Fitness

This cable machine has 18 height settings to target muscles from different angles and a compact design that can be mounted on your rack or wall.
titan.fitness titan.fitness
 
MrKleen73 said:
This isn't a lat pulldown, but can do tons of things, including lat pull downs. Will likely last a lifetime, and if you buy a second one later you can make a full on Functional trainer for far less than one can be sold. That being said, it is indeed not a lat pull down but probably a better long term investment with many more uses, and a cheap chair and or kneeling on the ground would make it work as one. I am planning on getting myself a second one to make a functional trainer, and then I may end up selling my lever gym to make more room in the garage.

titan.fitness

Wall and Rack Mounted Pulley Tower | Titan Fitness

This cable machine has 18 height settings to target muscles from different angles and a compact design that can be mounted on your rack or wall.
titan.fitness titan.fitness
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I actually like that one a lot, is there holes on the legs so you can anchor it to the floor? I couldn’t tell in the pictures
 
akboom87 said:
I actually like that one a lot, is there holes on the legs so you can anchor it to the floor? I couldn’t tell in the pictures
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Mine had the mounting plate for the wall to secure to a wall. I would definitely go for the taller one if you have room.
 
Evening session

W3-D2

Warmuos

Bench-
45x10
95x10
135x5
185x3
205x1
3x6x205

Bench pause
3x2x215

BB upright rows
2x8x95
2x12x65

Incline bench
2x10x135

Plate fly
2x12x25

Plate curl
3x10x35

Bench + orange ( i can’t remember if these are called the mini bands or monster mini bands/ the real thin orange elite fts)

4x8x115

Dropped a few sets on things elbows where a little pissy, also a rated skull crushers for that reason.

Overall though great session!!
 
For EFS bands, thin orange are microbands. Reds are minis. Green = monsterminis, and thick orange are Lights.
 
Solid work, take care of those elbows they can get away from you. You might try to do a little flossing on it. It is a pretty good option when you can't really get to a professional for soft tissue around joints. You can pick up a flossing band pretty cheap, and i had a lot of good luck with it when my elbows were firing up on me.

I got it from Kelly Starrett, The Supple Leopard - he was huge in physio stuff for a long time.

 
MrKleen73 said:
Solid work, take care of those elbows they can get away from you. You might try to do a little flossing on it. It is a pretty good option when you can't really get to a professional for soft tissue around joints. You can pick up a flossing band pretty cheap, and i had a lot of good luck with it when my elbows were firing up on me.

I got it from Kelly Starrett, The Supple Leopard - he was huge in physio stuff for a long time.

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I’ll check this out, thanks man!
 
Yesterday

W3-D3

Warmups

Squat
45x10
135x6
185x3
205x2
6x3x205
3x3x225

Band lat work 4 sets per side

Curls

Wrist curls

Situps

Skipped front squats and the regular accessories. Plan was to conserve for today and really crank out some good deadlifts to close out the week. Then next week will be all travel and bridge inspections in BFE. So next week will be a big ol nothing burger lol
 
Things are catching up 😂 definitely feeling some fatigue

Yesterday evening session

W3-D4

Warmups

Deadlift
45x10
135x6
205x5
225x3
255x2
275x1
300x2
315x2
6x3x255

Close grip bench pause last rep
3x6x175
3x6x155
3x8x135

Shrugs
4x10x225

Band curls and face pulls, band tricep extensions

Not a bad session but definitely lacking the drive and intensity.

Hope everyone has a good weekend 🤘🏻
 
Pro tip: pause the FIRST rep of your bench work. That is the only one that ever needs to be paused, it will always be paused, and you will always be freshest to ensure clean work. Or pause the entire set of course, but I don’t think this is necessary for powerlifting and robs hypertrophy potential.

I spent many years pausing the last rep of pressing sets & it makes absolutely no sense. Why make it hardest when you are most tired? You could have saved the energy and possibly even gotten another rep with no pause for more building.

Good session!
 
Hyde said:
Pro tip: pause the FIRST rep of your bench work. That is the only one that ever needs to be paused, it will always be paused, and you will always be freshest to ensure clean work. Or pause the entire set of course, but I don’t think this is necessary for powerlifting and robs hypertrophy potential.

I spent many years pausing the last rep of pressing sets & it makes absolutely no sense. Why make it hardest when you are most tired? You could have saved the energy and possibly even gotten another rep with no pause for more building.

Good session!
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That is a great tip and will utilize it!
 
Ready to back home with the wife and kids! Also ready to be back under the bar 😂

Cranking out 14 hr days getting bridge inspections done. Should be wrapped up with this first round Thursday, be a long night of driving back home. Will be taking Friday off, want to get a few projects Done this coming weekend and obviously just be back around the family.
 
Sunday session

W4-D1

Warmups

Squat
45x10
135x8
185x5
205x3
225x3- belt here up
245x2
255x1
4x4x255

Squat/ pause first rep
225x8
205x8

BB standing OHP
95x8
3x8x115

BB row
3x10x155

Arnold press using plates
3x12x25

This morning up early knocked out 1 mile treadmill then some bands.


Little unsure how to navigate this summer as I will have a week I can lift then a week of basically. When I go to the areas around town I might have time in the evening to go knock out sessions, depending if the cost is worthwhile.

So unsure at the moment how to program. Not really that worried I’ll just keep at it and then be hungry for the end of inspections when I know I’ll be back to normal workouts again for 8 months
 
Yesterday

W4-D2

Warmups

Bench
45x10
135x6
155x4
185x2
205x1
215x1
4x4x215

Bench- pause first rep
3x2x220

BB RDL
185x5
225x5
3x8x245

BB upright row
5x10x65

Great session 💪🏻

Up this am and another mile on the treadmill then some body weight work and bands to get the day going
 
You can always do volume pushups and lunges anywhere you go, as often as you can.

Depending on what you’re driving and where you’re going, may be able to pack your resistance bands that can be looped around the upper back for pushups, over the neck for GMs, and small ones for extensions, curls, raises. Or around a tree for rows (and sometimes you can find branches that enable pull-ups obviously).

If you have a truck with camper shell, you could pack barbell and plates (and I suppose squat stands even if room). But just a barbell lets you do some pulls/RDLs, Zerchers, frontsquat whatever you can clean, OHP, extensions and curls. Taking a bar & plates seems like a lot of hullabaloo if you can lift weights every other week, but if you will have a more extended period that’s an option for parking lot workouts.

Especially if you can go hard every other week, pushups and lunges inbetween can definitely help keep your fitness up. And always try to row/pull the day you get back and before you leave. Problem solved.
 
Hyde said:
and lunges anywhere you go, as often as you can.
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reminds me of when my buddy got cocky and was gonna show every one how he can do pistol squats in the office, wearing 3/4 of a suit, and ripped an 8" long tear down the middle of the butt of his pants lol 😂 😂

but lunges I always do during a presentation

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akboom87 said:
Yesterday

W4-D2

Warmups

Bench
45x10
135x6
155x4
185x2
205x1
215x1
4x4x215

Bench- pause first rep
3x2x220

BB RDL
185x5
225x5
3x8x245

BB upright row
5x10x65

Great session 💪🏻

Up this am and another mile on the treadmill then some body weight work and bands to get the day going
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Great looking workout, and good job on the 220 bench for pause reps. Hyde made some great suggestions for your on the road workouts, very creative.👍
 
Hyde said:
You can always do volume pushups and lunges anywhere you go, as often as you can.

Depending on what you’re driving and where you’re going, may be able to pack your resistance bands that can be looped around the upper back for pushups, over the neck for GMs, and small ones for extensions, curls, raises. Or around a tree for rows (and sometimes you can find branches that enable pull-ups obviously).

If you have a truck with camper shell, you could pack barbell and plates (and I suppose squat stands even if room). But just a barbell lets you do some pulls/RDLs, Zerchers, frontsquat whatever you can clean, OHP, extensions and curls. Taking a bar & plates seems like a lot of hullabaloo if you can lift weights every other week, but if you will have a more extended period that’s an option for parking lot workouts.

Especially if you can go hard every other week, pushups and lunges inbetween can definitely help keep your fitness up. And always try to row/pull the day you get back and before you leave. Problem solved.
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Good ideas and for sure the bands! Once I’m by the bigger towns they have a crunch fitness so I’m thinking I can do a membership then cancel kinda deal after the season.
 
Yesterday

W4-D3

Warmups

Squat
45x10
135x6
185x3
4x6x185

Front squat
135x8
3x10x155

Incline bench
95x10
135x8
4x5x155

Curls, pull-ups
 
A few updates got the tin siding up and working on edge trim. Doors and windows are on back order but not to worried. Made another pen for the ducks, revamped the one for chickens. Staying busy 😂

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Some great work in here. I was going to mention a lot of what @Hyde suggested another option is to grab yourself a decent weighted vest for that lower body work and push ups for more resistance. Single Arm Pushups, Pull ups if you can find some stairs, pipes, ledges or things to hang off of... maybe under a bridge. :)
 
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