Weights up, scales down…

[Hyde]

Getting it done

 

[Dustin07]

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

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.

 

[akboom87]

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.

View attachment 260304

View attachment 260305

Dude that bird turned out fantastic!!

 

[akboom87]

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!!

 

[gphagan1]

A couple of great sessions…..250 acres will keep you busy.

 

[Dustin07]

squats are looking good man, those pauses are going to leave you with a sore ass today

 

[akboom87]

A couple of great sessions…..250 acres will keep you busy.

Yeah it’s never ending when we first bought this place back in 2006 it was in bad shape. It has had a lotttttt of work over the 20 years to get it to where it’s at today.

 

[akboom87]

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.

 

[Hyde]

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?

 

[akboom87]

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?

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.

 

[akboom87]

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

 

[Hyde]

Good recovery day

 

[Dustin07]

Empty bar RDL
4 sets of 10

bizarrely one of my favorite things to fix a wrecked body lol

 

[akboom87]

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!

 

[akboom87]

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

 

[Hyde]

Excited to see the progress

 

[MrKleen73]

Making progress on all fronts. You have got to love that!

 

[akboom87]

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

 

[Hyde]

So did you have someone come in and dig that trench? Or rent the equipment?

 

[akboom87]

So did you have someone come in and dig that trench? Or rent the equipment?

No we have some equipment around that my parents had purchased. So backhoe, 2 tractors, flatbed/dump truck. So self preformed

 

[Hyde]

No we have some equipment around that my parents had purchased. So backhoe, 2 tractors, flatbed/dump truck. So self preformed

Badass

 

[akboom87]

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.

 

[akboom87]

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

 

[akboom87]

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.

 

[Hyde]

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.

 

[gphagan1]

Homestead is looking great man…..awesome job.

 

[MrKleen73]

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.

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

 

[akboom87]

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.

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

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

 

[MrKleen73]

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

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.

 

[akboom87]

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!!

 

[gphagan1]

Still a good workout even though the elbows didn’t want to cooperate.

 

[Hyde]

For EFS bands, thin orange are microbands. Reds are minis. Green = monsterminis, and thick orange are Lights.

 

[MrKleen73]

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.

 

[akboom87]

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.

I’ll check this out, thanks man!

 

[akboom87]

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

 

[akboom87]

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

 

[Hyde]

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!

 

[akboom87]

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!

That is a great tip and will utilize it!