BOSSMAN'S First supplement log on AM

[LeanEngineer]

310am BLITZ3D
317am ground roll/Stretch

331am Nature call
338am EAA HYDRATION sipping through workout

Wide lat pull 3×10
Reverse pec dec 3×10

Standing 1 leg reverse curls 3×10

1arm db row 3×10
Reverse incline db rows 3×10

Leg extension 3×10

Bent over Barbell row 3×10
Barbell shrugs 3×10

410am treadmill cool down
425am workout complete
Pandora Slipknot
Garage Temp 34

Garage temp was above freezing so you can't complain with that!

 

[BOSSMAN]

314am BLITZ3D
Ground roll/ Stretch

331am EAA HYDRATION

Ez bar curls 3×10

Barbell bench 3×10
Db pullovers 3×10

Seated preacher curls cable 3×10

Db hex press 3×10
Decline bench machine 3×10
Pec dec low/med/high seat each set x failure

Db hammer curls x failure

412am stability ball core
416am treadmill cool down

430am workout complete
Pandora Def Tones
Garage Temp 31

 

[LeanEngineer]

Garage Temp 31

Below freezing!

 

[Rocket3015]

Eat, Train, Grow !!

 

[BOSSMAN]

515am BLITZ3D
Turkey Run treadmill
EAA HYDRATION
627 am workout complete
5.2 miles 682 calories
Pandora Creed fisher
Garage Temp 41

Everyone be thankful, love your feinds, love your neighbors, love your ones closest to you...your family. Help someone, smile at a stranger, be the best you can be. Tomorrow is not a promise but today is a gift.

Happy Thanksgiving fam, God bless THE USA

 

[LeanEngineer]

515am BLITZ3D
Turkey Run treadmill
EAA HYDRATION
627 am workout complete
5.2 miles 682 calories
Pandora Creed fisher
Garage Temp 41

Everyone be thankful, love your feinds, love your neighbors, love your ones closest to you...your family. Help someone, smile at a stranger, be the best you can be. Tomorrow is not a promise but today is a gift.

Happy Thanksgiving fam, God bless THE USA

Pre Thanksgiving run. I should have done that. I need to do that today after eatting all the calories yesterday.

 

[The Solution]

Bless you my man
It’s been a thrill to see the journey on here !

 

[Rocket3015]

Thanksgiving was the most food I have eaten in a long time!

 

[BOSSMAN]

No training yesterday, had a really long day. Celebrated my wife's 40th bday yesterday

What a great long day!!!!!

 

[The Solution]

When it comes to celebrating we all know @BOSSMAN goes hard.
Hope you had a great time with your wife. Happy Wife = Happy Life
#WhatDoIKnowThisGingerKidIsSingle

 

[LeanEngineer]

Happy Wife = Happy Life

Pretty sure I have this tattooed on my back end

What a great long day!!!!!

Looks like a fun and cold day for sure!

 

[BOSSMAN]

I think one of my ole buddies is in the building

 

[BOSSMAN]

Db incline 40lbs x20 x2
Barbell close grip bench 3x10

3 min jump rope

Wide lat pull down 80lbx20x3
Upright row cable 3x15x3

Morning Fam, still treading water here. Been under the weather pretty much since Thanksgiving but just barreled through it. Once I got through the holidays and bday celebrations I just decided to work and rest. Loaded up on the vitamins, additional zinc and magnesium, lots of fluids. Feeling decent today. Got a nice sweat rolling this morning and hacked up some loads of crap.

Everyone have a nice weekend.

Remember if you don't take risks or chances you may never get to the levels you want to be. This go for any aspects of life

 

[Rocket3015]

Hope you are feeling Great Soon !!

 

[BOSSMAN]

3am BLITZ3D
310am ground roll/ Stretch
330am EAA HYDRATION

Db military press 3×10
Barbell shrugs 3×10

Standing overhead shoulder press
3×10 behind head 3×10 Front head

Barbell upright row 3×10
45lb plate front straight arm raises 3×10

Db lateral flys behind back/even/front waist
3×10 each

Leg extension 3×10
Standing 1 leg reverse curl 3×10 each leg

Prison squats with 12lb med ball 3×10

415am treadmill cool down
430am workout complete
Pandora FFDP
Garage Temp 46

Great workout this morning

 

[LeanEngineer]

Great workout this morning

Agreed there. Nice shoulder and leg workout for sure!

 

[Rocket3015]

Those behind the neck presses kill my shoulders, but good for you if you can do them

 

[LeanEngineer]

Those behind the neck presses kill my shoulders, but good for you if you can do them

Same. Risk vs reward is not worth it for me but I know a lot of folks who do them still.

 

[MrKleen73]

In the groove and smashing it!

 

[BOSSMAN]

Happy New Years AM family!!!!!
Still going 3-4 workouts a week just not posting so much.

It's a good day, living it up!!!!!

 

[LeanEngineer]

Glad you're still killing it! Pic by the fire looks relaxing!

 

[Segansational]

Happy New Years AM family!!!!!
Still going 3-4 workouts a week just not posting so much.

View attachment 211322It's a good day, living it up!!!!!

Sweet set up! Happy New Year @BOSSMAN

 

[BOSSMAN]

Sweet set up! Happy New Year @BOSSMAN

Happy new year brother

 

[BOSSMAN]

BLITZ3D

8 min walk treadmill/ ground roll

Eaa HYDRATION sipping through workout
Shoulders
Seated Barbell military press rotating front and behind head 3×10

Barbell upright row 3×10
Plate front straight arm raises 3×10
Seated db lateral flys 3×12
Db shrugs 3×12

Core
Db side bends 3×12
Planks
Yoga position
Crunches

sauna jacket
Jump rope 60 sec
Heavy bag 3 minutes
30 sec rest 15mins 3 rounds

Treadmill cool down

Pandora Wage War/ I prevail

First workout for 2022 90 minutes. Soaked

 

[The Solution]

Hope you had a wonderful holiday season Bossman.

 

[BOSSMAN]

Hope you had a wonderful holiday season Bossman.

Happy new years Chef Bob!!!!

Things are going good man, endurance is coming back daily, moving weight with strength training, and the biggest for me is ive even started tracking food again.

Mentally I'm ready. I've been at it for 4 weeks now and am back up to 4-5 training sessions a week.

 

[The Solution]

Happy new years Chef Bob!!!!

Things are going good man, endurance is coming back daily, moving weight with strength training, and the biggest for me is ive even started tracking food again.

Mentally I'm ready. I've been at it for 4 weeks now and am back up to 4-5 training sessions a week.

You are finding that plan for "Adherence" "Sustainability" and "Consistency"
Once you dial that in.
Game over.

 

[MrKleen73]

Good stuff Bossman, Happy New Year!

 

[BOSSMAN]

Good stuff Bossman, Happy New Year!

Happy new year big Dog!!!

Got in an hour on the treadmill this morning before we lost power.

Since then, cut up 5 trees and shoveling snow for 4 hours.

Feeling pretty good at the moment

 

[LeanEngineer]

Happy new year big Dog!!!

Got in an hour on the treadmill this morning before we lost power.

Since then, cut up 5 trees and shoveling snow for 4 hours.

Feeling pretty good at the moment

Heard you guys got dumped with snow! Drive safe!

 

[Rocket3015]

How much snow did you get Bossman ?

 

[BOSSMAN]

How much snow did you get Bossman ?

14" in 8 hours

 

[BOSSMAN]

My driveway

 

[MrKleen73]

So much fun working in the snow, makes you miss the heat eh...

 

[BOSSMAN]

Efffff the booooshitt!!!!!! Working smarter not harder

 

[thebigt]

View attachment 211439Efffff the booooshitt!!!!!! Working smarter not harder

git er done...we have snow in forecast for next week-today it was mid 40s but it's coming.....

 

[LeanEngineer]

View attachment 211426My driveway

That much snow and trees down will put all your plans on pause!

 

[BOSSMAN]

git er done...we have snow in forecast for next week-today it was mid 40s but it's coming.....

What a mess, we finally got power back after 36 hours. My folks live 9 driveways down from me and will be out until Thursday. They are on a separate box. Fortunately they have a decent generator. My wife and I do not and are on a well. So when were are down, we are down to a wood stove. We made it work.

We have another storm Thursday and Sunday incoming.. What a mess, I I didn't train yesterday or today. I figured r
Treading through 14" of snow, cutting, and dragging im good.

Been sleeping like a baby thats for sure.

 

[BOSSMAN]

That much snow and trees down will put all your plans on pause!

It will be 4-6 weeks before we get everything back to par.

Praying now for some above freezing temps to thaw out the ice on top of pool tarp. Not looking good

 

[BOSSMAN]

I did make a bomb azz dinner once we got power back. Spicy Szechuan chicken, bean sprouts, quinoa, brown rice, carrots, and broccoli. Slap yo lips

 

[Rocket3015]

Food Looks Good, Glad to hear you got power back !!

 

[thebigt]

What a mess, we finally got power back after 36 hours. My folks live 9 driveways down from me and will be out until Thursday. They are on a separate box. Fortunately they have a decent generator. My wife and I do not and are on a well. So when were are down, we are down to a wood stove. We made it work.

We have another storm Thursday and Sunday incoming.. What a mess, I I didn't train yesterday or today. I figured r
Treading through 14" of snow, cutting, and dragging im good.

Been sleeping like a baby thats for sure.

we are on well water also...i highly recommend investing in a generator, hopefully everyone stays warm and safe!!!

lol--we have 2 wood burning stoves plus a fireplace, we are prepared---what good would it be to have 2 seperate freezers full of deer, duck, goose, and wild turkeys i harvested plus a ton of catfish i caught if they aren't working?
not to mention the pump on well not working--my generator was a fantastic investment!!!

 

[MrKleen73]

Agreed, good to hear your power is on and check you out plating food all purdy!

 

[thebigt]

Agreed, good to hear your power is on and check you out plating food all purdy!

aah thats just for show---just like we had ironed skivies ready in locker for inspections, lol

 

[MrKleen73]

aah thats just for show---just like we had ironed skivies ready in locker for inspections, lol

It's funny, I will take time to place toppings on a burger or sandwich to get even distribution. I deconstruct most of my restaurant food and rebuild it for that matter. Just trying to get the perfect amount of everything in every bite. Maybe even a little OCD about getting it just right before eating it. My wife pokes fun at me all the time about it. Everyone is always half done eating before my first bite when we go out. However the idea of plating food nicely just seems like too much work to me bother with. LOL Sure does look good that way though!

 

[thebigt]

It's funny, I will take time to place toppings on a burger or sandwich to get even distribution. I deconstruct most of my restaurant food and rebuild it for that matter. Just trying to get the perfect amount of everything in every bite. Maybe even a little OCD about getting it just right before eating it. My wife pokes fun at me all the time about it. Everyone is always half done eating before my first bite when we go out. However the idea of plating food nicely just seems like too much work to me bother with. LOL Sure does look good that way though!

you would NOT have survived on a navy ship---a metal tray with dividers in it--everything gets slopped together...my wife is always telling me you are not in the navy anymore, lol.

philippines was worse-it was common to eat with fingers,

 

[BOSSMAN]

Tonight's dish, garlic and red pepper chicken cooked in red sauce over steamed cauliflower

 

[Rocket3015]

you would NOT have survived on a navy ship---a metal tray with dividers in it--everything gets slopped together...my wife is always telling me you are not in the navy anymore, lol.

philippines was worse-it was common to eat with fingers,

My grand kids would like that!!

 

[LeanEngineer]

View attachment 211486Tonight's dish, garlic and red pepper chicken cooked in red sauce over steamed cauliflower

Looks good! Chef Bossman!

 

[BOSSMAN]

Didn't train yesterday morning as I felt I needed the extra 90 mins sleep and the wife and I are riding to work in the mornings as we can't get any of her cars out of the driveway yet. So needed the extra time for that also.

Got in a short productive 35 minute HIIT session last night before doing my evening duties.

Consisted of a 1/4 mile 6mph sprint, barbell curls, and barbell hack squats with a 30 second pause for 30 minutes straight. Finished with 5 minutes of ab work.

This morning

3am juice daddy
Stretch ground roll treadmill

320am EAA HYDRATION sipping through workout

Wide lat pull down front head 3×12
Reverse pec dec 3×12

Overhead extension 3×15

Reverse close grip pull down 3×12
Reverse incline db rows 3×12

Tricep pushdown 3×15

Renegade row 3×10
Inverted row 3×10

Bench dips 3×failure

410am treadmill cool down
430am workout complete
Garage Temp 38
Pandora Taylor Ray Holbrook

Post...chicken, carrots, broccoli, quinoa, and brown rice.

This morning was a great workout. Added a few more reps and found some aggression during the workout so things are definitely picking up and going in the right direction.

I'm 5 weeks in at this point with consistent training and two weeks of tracking food. Ive lost 7lbs in this period. Ive only gotten on the scale one time since I started so I'm happy with that.

I'm at the part were im feeling great and either can't wait to get home and train or im getting up before my 250am alarm even goes off to train, Or just randomly stop and do some pushups or Situps. Also started surfing sites for supplements again.

As of now I'm stripped down to the basics. Back amd forth between BLITZ3D and JUICE DADDY for pwo.
EAA HYDRATION during workouts. 5-10 grams of clear creatine from kaged. Chips Ahoy protein from Ghost. Omega from PES, and multi gummies.

I'm keeping my calories as high as possible so I can slowly lower over time to continue to lose some body fat at the moment. Also focusing on heart rate, I can definitely feel a difference in my breathing from carrying the extra weight and possibly sides from covid back in March of 2021.

Really going to try and push this and stay consistent for the next four months.