BOSSMAN'S First supplement log on AM

MrKleen73

MrKleen73

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Some how I unsub from this thread and way behind ??
Recap, he's getting his power rack this week, has a barbell to lift with, has been on point with diet and training for the last 5-6 weeks. Going to a lower volume higher frequency training model. Oh, and still killing it. Sound about right @BOSSMAN ?
 
BOSSMAN

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Recap, he's getting his power rack this week, has a barbell to lift with, has been on point with diet and training for the last 5-6 weeks. Going to a lower volume higher frequency training model. Oh, and still killing it. Sound about right @BOSSMAN ?
Spot on brother!!!! Ahhhh....cals been a lil high but the training should offset. Rack came in yessaday!!!! As of right now, Sunday is garage renovate day. Gotta move stuff around, put in flooring, build rack, move equipment in place. Would be ideal to have my mirrors and tv, but that ain't happening this weekend.
 
The Solution

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Your favorite creatine is now 30% OFF
You got mail!
 
BOSSMAN

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Your favorite creatine is now 30% OFF
You got mail!
Yeah man, you know now I'm torn. Was hooked on the lemon lime for about 2 years and switched over to the clear and it's been really convenient just being able to the throw the clear in whatever.
 
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Yeah man, you know now I'm torn. Was hooked on the lemon lime for about 2 years and switched over to the clear and it's been really convenient just being able to the throw the clear in whatever.
Yup
Love both!
Kaged knows how to flavor.
 
Rocket3015

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Caught Up !!
 
MrKleen73

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Yeah man, you know now I'm torn. Was hooked on the lemon lime for about 2 years and switched over to the clear and it's been really convenient just being able to the throw the clear in whatever.
Do both Creatine is cheap enough to have options. Sometimes you feel like a lime, sometimes you don't!
 
BOSSMAN

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Didnt get in my evening workout yesterday as planned. No biggie, had to take my daughter to the dermatologist at 230 and by the time I got home I decided to work on my yard and flower beds. (Happy wife, happy life)!.

Best thing about it is, I feel like I'm I a good place right now with training. I'm not stressing out about when or how or nothing. It's just all falling in place. I can train in the am, if not the evening is available. Now that will change shortly as I will start lining up lawncare in February but try to keep it to just the weekend until daylight savings comes back.

I am feeling really strong right now and my endurance is through the rough. I have to pin point this to food, rest, and no stress.

Training schedule is right how I want it and sunday is gonna be a day I have been waiting and talking about for a long time. It will he a rearrange garage day for new equipment. Almost 85% complete after sunday.

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Last night lil workout....lawncare

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Made this last night with all leftovers. Black beans, corn, ground turkey, rice, olives, shredded cheese, and taco sauce!!

I will have 5 servings out of this!!!
 
BOSSMAN

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324am vaso/full blitz/sea salt/24 oz h20

Ground rolling

337am karbolyn/xtend elite sipping through whole workout

Lower body

Jumping jacks 30

Barbell pause squat 12 12 12

Standing 1 leg reverse curl 12 10 8 each

Barbell dead lift 8 8 8

Leg extensions 12 10 8

Db Bulgarian split squat 10 10 8 each

Db step ups 10 10 10 each

Squats machine 12 10 8

Swiss ball leg curl 10 10 10

Swiss ball wall squat 10 10 10 deep
Felt great on my back

429am heavy bag ankle/waist/wrist knockout timing

435am workout complete
PANDORA linkin park
Garage TEMP 36

Had to hold onto the handrail with one hand, and other hand on the wall going upstairs to shower. Legs were smoked!!

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Post workout
 
BOSSMAN

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Sure am glad I have no neighbors!!!+
Front porch loaded up today.
 
Rocket3015

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I like that shirt !!m Nice Order !!
 
Rocket3015

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Yum !!
 
BOSSMAN

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322am vaso/full blitz/sea salt/24oz h20

Ground rolling

334am karbolyn/ xtend elite sipping through whole workout

Back/tricep

1 arm db row 12 12 8 each

Db incline reverse fly 12 12 10

Tricep pushdown 12 10 10

Overhead extensions 12 10 10

Reverse close grip pulldown 12 12 10

Reverse pec dec 12 12 10

Skull crusher 12 12 10

Dips bodyweight 3xfailure

Wide lat pulldown 12 10 8

Bent over barbell row 10 10 10

1 arm kick backs 1xfailure each arm

424am heavy bag 3 punch combo w/o
431am workout complete
PANDORA chief Keif/pantera
Garage TEMP 33

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Post

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Fill em up Friday!!!!

I need to groom with a lil help from the spouse and I will get some update pics. Get a lil sumn sumn going on for feb 1st. Set some goals etc etc now that things are getting back on track. Healthy, no injuries, stress is way down so gotta take advantage!!!!
 
Rocket3015

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33 degrees in the gym will keep you butt moving !!
 
Rocket3015

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I would have those dirty in a day !
 
LeanEngineer

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I always get all black shoes so it hides the dirt better:)
 
Rocket3015

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Nice Gym !!
 
LeanEngineer

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Nice set up! The new rack looks nice!
 
BOSSMAN

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Thanks fellas, just a little at a time as I'm sure you all know this stuff is expensive!!!

I have a sears going out of business about 40 miles from me, they have a set 0f 80lb dbs I have my eye on.
 
BOSSMAN

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Got my sample in today. Mixed with unsweetened vanilla almond milk. Very tasty, even got a great review from my 9 year old daughter.
 
BOSSMAN

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322am vaso/full blitz/sea salt/24oz h20

Ground rolling

334am karbolyn/ xtend elite sipping through whole

Chest/bicep

Barbell bench
145x12 195x8 205x6 225x4

Hex press
40lb db x12 60lbx10 60lbx12

Ez bar curls
65x12 75x10 85x8

Decline bench machine
140lbx12 160lbx10 180x8

Pec dec low seat
80x12 90x10 100x8

Seated preacher curls cable
50lbx12 60lbx10 70lbx8

Incline bench machine
100lbx12 120x10 140x8

Flat bench pullovers ez bar
55x12 60x10 70x8

Flat bench db flys
20lbx15 25lbx12 30lbx10

Hammer curls db
40lbx12x3

430am workout complete
PANDORA CHEVELLE
GARAGE TEMP 51
 
LeanEngineer

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Nice looking chest/bi day!
 
MrKleen73

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Still killing the volume I see. If you are planning to hit chest twice a week then I would cut volume a bit. You you hit 21 sets here, that is enough for the whole week. If doing twice think 10-12 sets per workout and maybe increase the intensity you are hitting them with instead. Like if the sets of 12 are more warm up sets then cut them out during later exercises and maybe do one or two less movements per workout.

Personally I would look at doing 5-6 sets of your main pressing movement for the day and then 2 more exercises for chest with maybe 2-3 very hard sets each. Say 5-6 sets flat bench, 3 sets machine incline with the last one to failure, and the same with some sort of fly or pec deck. Then the next chest workout do 5-6 sets barbell incline, 3 sets Hex Press with last set to failure or one rep shy, and a different fly movement to failure or one rep shy, or high rep pec focused pull overs. Trust me you push like that and your chest will be toasty and growing quickly.
 
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Still killing the volume I see. If you are planning to hit chest twice a week then I would cut volume a bit. You you hit 21 sets here, that is enough for the whole week. If doing twice think 10-12 sets per workout and maybe increase the intensity you are hitting them with instead. Like if the sets of 12 are more warm up sets then cut them out during later exercises and maybe do one or two less movements per workout.
Said this to him before as well...
Quality > Quantity

I personally feel Kevin would make much faster and better progress hammering out lower volume, better execution and range of motion and focusing on TUT( Time Under TEnsion)

now I have never seen any of his lifts or videos of him lifting. Most people love chasing volume and subpar intensity (Common in most gyms) this may not be the case, but I am uncertain.
 
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BOSSMAN

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How does this look?

Day 1 chest

Flat bench
5x5x5x5x5

Incline machine
10x8x6

Pec dec
10x8x6

Day 2
Incline barbell
5x5x5x5x5

Hex press
10x8x6

Pullovers x failure
 
BOSSMAN

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So on the barbell bench/incline
5x5x5x5x5

75% 80% 85% 90% 95% of max weight?

Then of course I have other exercises I can rotate weekly but make barbell bench/incline a priority on the 2 chest days
 
MrKleen73

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That looks better, I think you will find your mindset will change as far as intensity knowing you need to get it all in with limited sets. You might go with failure on the pec dec too and maybe higher rep scheme there. Your isolation moves tend to lend themselves to a little higher reps. Also perhaps use a rep range moreso than prescribed reps on the accessory movements. If you stay with the 10-8-6 mindset but did a range of 10-6 then you could push the weight and autoregulate based on strength that day. IE start at a very hard 10 where fatigue makes it hard to hit 10 on the 2nd set then on the 3rd it is even lower due to fatigue.
 
BOSSMAN

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Got it, this needs to be done for chest, shoulders, back, and lower body?
 
MrKleen73

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As a way to push intensity try cluster sets on the accessory movements. 3 work sets with a total rep goal using the same weight. So say you set your target 30 reps with 155 on incline machine bench, your first set to one shy of form failure is 12, 9, 7 that is 28 so next time you do the same weight because you didn't hit 30. Then the next week you do 13, 10, 7, that is 30 so you go up 10lbs and maybe the following week you get 26-27 and repeat it until you get 30 that makes sure you are continuing to follow the progressive overload principle. This will ensure you progress and grow.

Think maybe 35-45 rep target on flyes and things like a pull over. 25-35 compound movements.

Very basic application of the principles and very effective.
 
MrKleen73

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Got it, this needs to be done for chest, shoulders, back, and lower body?
Yes Sir, you can do a little more on hams, and quads for lower if you treat them separately or for the accessories. Like 1 major thigh then 2 for quad 2 for hams or separate them by every other workout with a major compound being the focus for each lower body.
 
MrKleen73

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By that I mean say Quad day High bar Squats, Front Squats, Leg Extension,
Ham day Squats or Deads, Lunges, Leg Curls

If together then Low Bar Squats , Bulgarian Split Squats, Leg Curl, Calves

High Bar Squats , Romanian DL or Stiff Leg DL, and Leg Extensions, calves
 
BOSSMAN

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Yes, I like to devote a day to lower body. I also like to devote a day to shoulders.
 
BOSSMAN

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325am vaso/full blitz/sea salt/24oz h20

Ground rolling

337 karbolyn/xtend elite sipping through whole

Shoulders

Javelin press
Barbell 3x10

Shoulder press machine
120x10 140x8 160x6

Barbell shrugs
155x10 175x8 200x6

Barbell close grip upright row
65x10 75x8 85x8

Barbell push press
85lbx10 95x10 105x10

Db Bradford press
40lbx10 60lbx8 60lbx8

Single db front raise
40lbx10x3

Ez bar straight arm front raise
55lbsx10

Upright row cable wide grip
60lbx12 70lbx10 80lbx8

430am workout complete
PANDORA SLIPKNOT
GARAGE TEMP 56
 

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