BOSSMAN'S First supplement log on AM

[Muckl3]

View attachment 181589View attachment 181590View attachment 181591View attachment 181592View attachment 181593sunday funday....had some pizza, chicken wings, and crab dip also....stayed away from the chips though...yesterday was my last day off probably for the next 7 or 8 months between the 2 jobs. My schedule is loaded.

Do you do direct forearm training? Your forearms look awesome, I’ve been adding in a few sets here and there to try and bring them up.

 

[BOSSMAN]

Do you do direct forearm training? Your forearms look awesome, I’ve been adding in a few sets here and there to try and bring them up.

Nothing direct, I will say my forearms are respectful. It comes from splitting wood my whole life by hand with an 8lb splitting mall. Also I seem to always have some type of power equiptment in my hands. I was arm wrestling king back in school

 

[love2liftkat]

Food looks delicious! Burgers look so tiny on the bun though! Haha

 

[Muckl3]

Nothing direct, I will say my forearms are respectful. It comes from splitting wood my whole life by hand with an 8lb splitting mall. Also I seem to always have some type of power equiptment in my hands. I was arm wrestling king back in school

Makes sense then. Wonder what would happen if you done direct work on top, popeye?

 

[BOSSMAN]

Makes sense then. Wonder what would happen if you done direct work on top, popeye?

When I get some good blood flow going with my nitric oxide, sea salt, glycerol, vaso 6 etc etc and the veins start popping it gets a lil crazy

 

[BOSSMAN]

Food looks delicious! Burgers look so tiny on the bun though! Haha

I know right!! Gotta weigh them out, that's actually a nooks and crannies bagel. Macros are a lil lower than an original bagel. So basically a big ass English muffin in the form a bagel.

 

[BOSSMAN]

Do you do direct forearm training? Your forearms look awesome, I’ve been adding in a few sets here and there to try and bring them up.

Wrist curls at the end of a bench or get you a rope and tie a 5lb plate to it. Tie the rope around a stick big enough for you to grip with both hands. Wind the plate up and let it down for a few sets and that will burn them forearms up for ya. Chest high down to the floor

 

[love2liftkat]

I know right!! Gotta weigh them out, that's actually a nooks and crannies bagel. Macros are a lil lower than an original bagel. So basically a big ass English muffin in the form a bagel.

Yum! Those sound good!! I need to look for those!

 

[BOSSMAN]

Yum! Those sound good!! I need to look for those!

Lil pricey, you only get 4. Down the bread isle with English muffins and bagels.

 

[BOSSMAN]

 

[Studhorse]

Getting caught up. how many pounds you dropped?

 

[BOSSMAN]

Getting caught up. how many pounds you dropped?

Man I got the super flu and food poisoning in the same week about 3 weeks ago and lost 7.6 pounds in 5 days due to illness and unable to eat. Hope to get cleared today for 100% training. Really pushing my macros right now, lawncare is insane and I'm staying very very active. That helps with being unable to push it in the gym.

 

[BOSSMAN]

breakfast
Dave's killer bread toasted/ sliced turkey breast/ swiss cheese/ spicy mustard / pickles
English muffin bagel/ venison/ swiss cheese/ Valentina hot sauce / pickles

 

[LeanEngineer]

Man I got the super flu and food poisoning in the same week about 3 weeks ago and lost 7.6 pounds in 5 days due to illness and unable to eat. Hope to get cleared today for 100% training.

I remember a few years ago i had the flu and got real sick. It took me awhile before I had full energy and strength back.

 

[MrKleen73]

Looking good, now lets see what happens as the lawn work starts leaning you up while at a good calorie level.

 

[BOSSMAN]

Looking good, now lets see what happens as the lawn work starts leaning you up while at a good calorie level.

I'm looking for good results, gonna stay over 3k cals at the minimum. Monitor BG along the way, start train at 100% hopefully tomorrow, and lawncare is out of control right now. I'm feeling good just from my 3 or 4 hour lawncare workouts in the evenings.

 

[The Solution]

I'm looking for good results, gonna stay over 3k cals at the minimum. Monitor BG along the way, start train at 100% hopefully tomorrow, and lawncare is out of control right now. I'm feeling good just from my 3 or 4 hour lawncare workouts in the evenings.

Might get close to 4k as the work picks up
Gotta eat to grow! LETSS GOOOO!!!
I won't sacrafice adding calories if BG rises, so we will monitor closely and adjust as needed for your goals.

 

[Studhorse]

Man I got the super flu and food poisoning in the same week about 3 weeks ago and lost 7.6 pounds in 5 days due to illness and unable to eat. Hope to get cleared today for 100% training. Really pushing my macros right now, lawncare is insane and I'm staying very very active. That helps with being unable to push it in the gym.

Bro, you shouldn't need any extra cardio. looks like your jobs have that covered. Cardio and making $ while you do it! WIN WIN!

 

[Studhorse]

I remember a few years ago i had the flu and got real sick. It took me awhile before I had full energy and strength back.

LOL. I had a stomach virus a few years back and puked my guts up for 3 days. my abs never looked better!

 

[BOSSMAN]

 

[The Solution]

Protein way too high, you know the range I am looking for. Work on fixing the macros I have outlined for ya this way we can stay on the same page, be consistent and make the proper adjustments for optimal progress.

Rock on man.

 

[LeanEngineer]

LOL. I had a stomach virus a few years back and puked my guts up for 3 days. my abs never looked better!

I guess that's one way to cut

 

[BOSSMAN]

No training today, took off from day job to do lawncare all day and stay ahead. 3pm

 

[BOSSMAN]

today's workout....I'm cooked

 

[BOSSMAN]

put in 15 hours yesterday on day job, 10 hours today all lawncare....gonna try to get some rest. ..gotta be at day job at 4am tomorrow .....season is in full swing for sure

 

[LeanEngineer]

put in 15 hours yesterday on day job, 10 hours today all lawncare....gonna try to get some rest. ..gotta be at day job at 4am tomorrow .....season is in full swing for sure

Dang! Work work work. sounds like a busy day ahead of you or cardio session if you will

 

[BOSSMAN]

Dang! Work work work. sounds like a busy day ahead of you or cardio session if you will

I'm sore all over today

 

[BOSSMAN]

BOSSMAN'S friday night feast...feeding the machine for a big saturday!!

 

[BOSSMAN]

If anyone wants to see boxing at its best, watch round 3 and 4 of Lomachenko last night. He is a machine, my favorite boxer of all time.

 

[BOSSMAN]

440am BLOCKBUSTER / c4 NO3 / sea salt / 48oz h20
445am ground stretch / shoulder stretch /karbolyn / Xtend Eilte ( sipping through whole workout )
503am triceps /light shoulders
Seated db military press
40lb x12 x10 x10
Upright row cable wide grip
50lb x12 60lb x10 70lbx8
Shoulder press machine
80lb x12 100x10 110x8
Standing db shrugs
60lb x15 x3
Standing db Flys
Regular 10lb x25 behind 10lb x25 front 10lb x25
Upright row cable close grip
50lb x12 60lb x10 x10
530am triceps
Overhead extension
60lb x15 x3
Tricep push down
80lb x12 x3
1 arm kick backs each arm
20lb x 10 x3
Bench dips Body weight 1 set of 15
540am core
550am workout complete 65 minutes
PANDORA BREAKING BENJAMIN
Garage temp 58

Time to mount up the army for the 8 hour workout!!!!

Shoulder held up awesome, bench dips was the only exercise that gave a slight soreness feeling. Cleared by Dr on wendsday, just use good judgements at this point and watch/prevent inflammation.
I have been waiting on this for about 6 or 7 weeks. I feel like I've done a decent job maintainin myself with what I have been up against. Time to push the pedal through the floor board now.

 

[BOSSMAN]

maryland crab cake/ beef burger/ American cheese/ Valentina hot sauce / toasted bun
Post

 

[The Solution]

I would avoid dips for how much stress they put on shoulders and rotator cuffs after coming of the shoulder injury. You don't want to go back to square 1

 

[LeanEngineer]

I would avoid dips for how much stress they put on shoulders and rotator cuffs after coming of the shoulder injury. You don't want to go back to square 1

Agreed on this one. I use to do dips all the time but as the solution said they put a ton of stress on shoulders. For me cons outway the pros on this exercise.

 

[BOSSMAN]

I would avoid dips for how much stress they put on shoulders and rotator cuffs after coming of the shoulder injury. You don't want to go back to square 1

Yes sir, I was doing the Seated bench dips for triceps. No good, staying away for sure. Everything else was solid!!!

 

[Wobmarvel]

I would avoid dips for how much stress they put on shoulders and rotator cuffs after coming of the shoulder injury. You don't want to go back to square 1

Damn, I love BBQ dip.

 

[Wobmarvel]

I find actual dips are best done with body tilted with feet behind and more emphasis on chest also when elbows are flared rather than closer to your body.

I guess in this case though a decline bench press would be a safer option.

 

[BOSSMAN]

1230

 

[LeanEngineer]

Damn, I love BBQ dip.

That BBQ dip may put too much stress on your rotator cuff

 

[BOSSMAN]

1245pm

 

[Rocket3015]

Damn, I love BBQ dip.

Now that's an exercise I could get into !!

 

[BOSSMAN]

some of today's workout

post workout meal ....after working all day today
Cabbage/Broccoli /carrots/ chicken/ shrimp/ lo mein noodles

 

[BOSSMAN]

meal prep
Grilled chicken / seasoned ground chicken / hard boiled eggs

 

[BOSSMAN]

refuel for tomorrow
Sweet potato / chicken / green beans / biscuit / rice

 

[The Solution]

Let’s keep the broccoli very low or cut it out due to it being high FODMAP as calories rise veggie intake has to be lowered for food volume on your GI tract

Let’s play it smart here

 

[LeanEngineer]

Looks like a lot of yard work followed by a lot of meal prep Sunday!

 

[The Solution]

Toss me some BG Numbers and weigh-ins when you get a chance this week. I bet the BG has dropped a bit with increase in NEAT

 

[BOSSMAN]

Toss me some BG Numbers and weigh-ins when you get a chance this week. I bet the BG has dropped a bit with increase in NEAT

Yes sir, you will be happy. Scale is moving again. Really Grubbed good the last 3 days due to so much manual labor.

 

[The Solution]

Yes sir, you will be happy. Scale is moving again. Really Grubbed good the last 3 days due to so much manual labor.

Stay on the plan,
When you start deviating its hard to make adjustments because there is no "Consistency"
So intake from what I expect and what you are doing are totally different so it doesn't paint the picture on my end if things are off or not on the same page.
If we need to add I will, but I don't want to sacrifice your BG That is the last thing I want to see happen is your health get out of jeopardy.

 

[Rocket3015]

Bossman I give you Kudo's for the work your have been putting in...Both the Gym and the Kitchen !!

 

[BOSSMAN]

Bossman I give you Kudo's for the work your have been putting in...Both the Gym and the Kitchen !!

Thanks @Rocket3015 very busy right now. Need to get my azz back in training mode.