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BOSSMAN'S First supplement log on AM

Was able to go check out my buddy's new gym last night. He literally lives about 4 miles away. This is gonna be a game changer for me. The gym is equipped with all certified pro weights. Dbs from 50lb to 150lb. Tons of plates, squat rack, deadlifta, row machine, lat pulldown machine, neck machine, and everything you could think of for mma and boxing. He is in more of a fighting shape routine which is fine, I'm was curios to see my strength levels cause I haven't lifted lime this in probably 10 years just due to the fact I'm limited with my set up. Man I slid up under neath of that Barbell bench and was good to go. Keep in mind, I worked out at 3am yesterday, worked 11 hours before I did this. Started out 135 x15 185x8 205x4 135x15, then Barbell incline 135x8x3. I felt super strong and confident. Definitely gonna change the game for this winter.
 
Sweet! I always have a good workout when lifting somewhere new! It's nice to change it up and lift at new places.
 
BOSSMAN said:
Was able to go check out my buddy's new gym last night. He literally lives about 4 miles away. This is gonna be a game changer for me. The gym is equipped with all certified pro weights. Dbs from 50lb to 150lb. Tons of plates, squat rack, deadlifta, row machine, lat pulldown machine, neck machine, and everything you could think of for mma and boxing. He is in more of a fighting shape routine which is fine, I'm was curios to see my strength levels cause I haven't lifted lime this in probably 10 years just due to the fact I'm limited with my set up. Man I slid up under neath of that Barbell bench and was good to go. Keep in mind, I worked out at 3am yesterday, worked 11 hours before I did this. Started out 135 x15 185x8 205x4 135x15, then Barbell incline 135x8x3. I felt super strong and confident. Definitely gonna change the game for this winter.
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I have a love hate relationship with training my neck, I love the look of a Big Neck, but it hurts to train. The good news is I have added over an inch to my neck since I started. Now if I could just add an inch to my bicep !!

So two words for you BOSSMAN "Big Neck"
 
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Weather is finally cooperating, it's really been a challenge keeping up with my contracts. I have 27 at the moment. To try and juggle that many with a full 50 hour work week has been a challenge. Back at it tonight. 1 man ARMY!!
 
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Scale is good.
Off day today from training for extra rest this morning. Training is on point, I will be making some small adjustments here. Macros have been trash, I have crushed my metabolism. This will be a main focal point for me at this point. It may not happen over night, but it will happen. Also, gonna cut back on cardio. I'm here to get this right. Besides that, I'm feeling great.
 
203 Looking Good !!
 
BOSSMAN said:
Hopefully he isn't luring me over there as a fight buddy and beat the sh1t out of me
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It will make ya stronger anyway... do it! One way to get better real fast is to spar with someone who is much better than you who will beat on you without trying to kill you.
BOSSMAN said:
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Scale is good.
Off day today from training for extra rest this morning. Training is on point, I will be making some small adjustments here. Macros have been trash, I have crushed my metabolism. This will be a main focal point for me at this point. It may not happen over night, but it will happen. Also, gonna cut back on cardio. I'm here to get this right. Besides that, I'm feeling great.
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I agree with this message!!! You get plenty of cardio in your landscaping job. Proper food intake and some great lifting sessions should do the trick!
 
MrKleen73 said:
It will make ya stronger anyway... do it! One way to get better real fast is to spar with someone who is much better than you who will beat on you without trying to kill you.


I agree with this message!!! You get plenty of cardio in your landscaping job. Proper food intake and some great lifting sessions should do the trick!
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Yeah my buddy f**kd me up good tuesday night. I thought my hands were nice, in which in a uncontrolled environment I can get down. Everytime I opened up, he stuck me. Lesson #1 I was taught, keep elbows in around tit height. #2 keep hands eye level.
 
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Here are the new macro settings, these are for non training days. Everything increased upon activity. Main adjustments, carbs/pro/fat increased. Trying to jump start the metabolism.
 
BOSSMAN said:
Yeah my buddy f**kd me up good tuesday night. I thought my hands were nice, in which in a uncontrolled environment I can get down. Everytime I opened up, he stuck me. Lesson #1 I was taught, keep elbows in around tit height. #2 keep hands eye level.
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Yes!!!! Elbows tight to the ribs, forehead at the top of the gloves chin tucked! I have nice hands for untrained people or even many trained people for that matter but when someone who is honestly good and has really dedicated themselves I am gonna get spanked!

My daughter just told me that she has decided she does want to do MMA, so it looks like when my foot is healed we are signing up at the local MMA spot, it has an octagon too!!!! She has a lot of aggression naturally and needs an outlet. Plus she is a damn good striker and got really good with the Judo throws, and some submissions already. Being a black belt already will really help her out.
 
MrKleen73 said:
Yes!!!! Elbows tight to the ribs, forehead at the top of the gloves chin tucked! I have nice hands for untrained people or even many trained people for that matter but when someone who is honestly good and has really dedicated themselves I am gonna get spanked!

My daughter just told me that she has decided she does want to do MMA, so it looks like when my foot is healed we are signing up at the local MMA spot, it has an octagon too!!!! She has a lot of aggression naturally and needs an outlet. Plus she is a damn good striker and got really good with the Judo throws, and some submissions already. Being a black belt already will really help her out.
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This dude has gold gloves with 40 amateur fights under his belt. He is now training mma. I will ask his permission if I can take pics of his setup. So awesome for your daughter. Sounds like a tough lil cookie!
 
BOSSMAN said:
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Here are the new macro settings, these are for non training days. Everything increased upon activity. Main adjustments, carbs/pro/fat increased. Trying to jump start the metabolism.
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This looks like a decent start, I would add say 25g carbs every week or two for a month or so until you hit 2600-ish cals, so lon as not adding scale weight. Then decide what you are going to do from there. You should still be able to lean out at that point, but it may turn into more of a recomp process, then you can continue it into your bulk should you decide to do so. However for metabolism repair specifically I would concentrate your efforts on on increasing carbohydrates, as they have a more direct effect on metabolism management.
 
335am 1 cap MUSCLE SKULPTOR 2g glycerol
337 am treadmill warmup
8 minutes 75 cals .50 mile
346am stretch / warmup
25 prison squats with med ball
15 db Flys 20lb
15 front db raises 20lb
60 Torso twist 20lb db
Repeat 2 sets
453 chest blast
Db bench 40lb x20* 60lb x12 60lb x10 40lb x failure
Pec Dec 80lb x15 (5 sec pinch) last rep
90lbx12* (5 sec pinch ) 100lbx10* (5 sec pinch )
Db incline 40lb x20
25 wide Pushups
Db incline 40lb x12
15 reg push ups
Db incline 40lb x 10
8 diamond push ups (jello)
Decline bench 100 lb x15
Db bench wide Flys 20lb x20
Decline bench 110lb x12
Db bench wide Flys 20lb x20
Decline 120lb x10
Db bench wide Flys 20lb x20
424am core
435am workout complete 58 minutes* (not bad for waking up 33 minutes late)
PANDORA RICK ROSS
GARAGE TEMP 77
 
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Legendary bogo +35% off. 32$ with shipping, couldn't pass it up. Stashing it away.
 
I'm a lover not a fighter !!
 
Nice on the Legendary deal! I haven't tried it so you'll have to let me know what you think of it.
 
438am 1 cap MUSCLE SKULPTOR 2g glycerol
424am treadmill warmup
14 mins 90 calories .77 miles
453am stretch* warmup
Jump rope 2 min
25 scissors with 12lb med ball
75 various crunches
60 mountain climbers
30 lateral lunges with med ball twist
30 sec rest
Repeat 2 sets
513am full body
Wide lat pulldown 100 lb x20
Leg extensions 60lb x15
Db curls 40lb x20
Overhead extension 60lb x15
15 burpees
Wide grip upright row cable 60lb x25
Pec Dec 90lbs x 15
Repeat 2 sets
530am core
545am workout complete 1hr 21 minutes
PANDORA RICK ROSS
GARAGE TEMP 73
 
202! Nice! Weight is coming off!
 
Have fun!!!

I have a house to pressure wash today ...........
 
Dang lots of steps yesterday! Nice work.
 
You are all looking good !!
 
I bet that felt good!!
 
307am 1 cap MUSCLE SKULPTOR 2g glycerol
311am treadmill warmup
10 minute 81 calories. 60 miles 2.5 mph
323am stretch* warmup
60 Torso twist with 20lb db
25 scissors with 12lb med ball
2 min plank
60 jumping jack
25 spider crawl Pushups
Repeat 2 sets
337am legs
Standing reverse leg curls 1 leg 20lb x10 each leg
25 bicycle crunches
Repeat 3 sets
Leg extensions 50lb x20
Calf raises body weight x45
Leg extensions 60lb x15
Calf raises body weight x30
Leg extensions 70 lb x12
Calf raises body weight x30
Squats 135 x20
Squats 150 x15
Squats 200 x12
25 Body weight forward lunge
25 Body weight lateral lunges
Wall sits 60 sec
Repeat 2 sets
Farmers walk 60lb db 1 min
Repeat 3 sets
411am upper body stretch / blast
Reverse close grip pulldown 100 lb x22
Tricep push down 80lb x25
Shoulder press machine 100lbx20
Pec Dec 80lb x20
Hammer curls 40lb x20
Wide grip upright row cable 60lb x25
Pushups x failure
425 am core
437am workout complete 1hr 26 mins
PANDORA RICK ROSS
GARAGE TEMP 73
 
BOSSMAN said:
Yes sir it did! Got an additional 8 hours last night. Well overdue, between that and a slight increase in calories yesterday I felt really good this morning.
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I love when I get a good nights sleep and diet is on point. Nothing better than feeling well rested.
 
Damn good looking family brother!
 
BOSSMAN said:
Thanks big dog, good to see you up in here.
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I try to pop in anytime I can get on for a little bit. You are always go, go, go, so always something to see in here!
 
MrKleen73 said:
I try to pop in anytime I can get on for a little bit. You are always go, go, go, so always something to see in here!
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Yes sir, lots of rain here in MD so had a day off yesterday. Got 12 hours sleep sat night into sun morn, and got another 8 last night. Working hard on getting these macros straight (increasing ) who would have thought that would he a challenge. Feeling good, lean and strong. Father in law is leaving us tomorrow to try and get back to condo in Myrtle Beach, we have no idea what's going on down there. Can't get anyone to call us back. He will have a 2 hour detour to get there due to road closings, just gotta hope for the best. 2 things I haven't figured out how to beat is 1. Mother nature 2. Father time
 
The diet is the hardest part !!
 
310am 1 cap MUSCLE SKULPTOR 2g glycerol
316am treadmill warmup
5 minutes 25 calories 0.25 miles
323am stretch warmup
60 Torso twist 20lb db
15 db Flys 20lb
15 front arm raises 20lb db
10 goblet squats 40lb db
1 min jump rope
25 scissors with 12lb med ball
Repeat 2 sets
340am biceps /* Tricep /* core
Overhead extension 60lb x20
30 bicycle crunches
60lb x15
30 bicycle crunches
40lb x failure* (27)
30 bicycle crunches
Db curls 60lb x10***PR***(PERFECT FORM)
Side plank crunch 15 each side
Db curls 60lb x10 * * * PR * * *
Side plank crunch 15 each side
Db curls 40lb x failure ( 22 each)
25 sit ups
Bent over reverse arm extension 20lb x 20 each Tricep
10 goblet squats 40lb db
Reverse arm extensions 20lb x20 each Tricep
10 goblet squats 40lb db
Seated preacher close grip 50lb x20
60lb x12 close grip
70lbx x6 close grip
Tricep push down 90lb x20
100 lb x12
110lb x8
Standing preacher wide grip 50lb x20
60lb x12
70lbx8
Close grip bench 100 lb x12
110lb x10
120 x8
21's 50lb
425 am core
437am workout complete 1hr 11 minutes
PANDORA KORN
GARAGE TEMP 74
 
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