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BOSSMAN'S First supplement log on AM

Off day today from training, gonna work on my own lawn. Hit the grocery store. Got a good 9 hours sleep last night. Feeling good today, chest is full, upper back is tight, biceps are full, abs are solid, legs are cooked.
 
310am 1/ 2 cup raisins 64 carbs
1 cap MUSCLE SKULPTOR
1 1/2 scoop KRAKEN PUMP
320am stretch warmup
2 min jump rope
60 Torso twist with20lb db
Straight leg bent over db pulls 20lb x25
25 scissors with 12lb med ball
25 goblet squats 40lb db
25 pushup
335am arms
Seated Bench dips body weight 20 reps x 3 (triceps )
Hammer curls 60lb x10 60lb x 8 40lb x12
Overhead extension 60lb x20 60lb x12 60lb x8
Seated preacher curls cable 50lb x15
60lbx10 70lbx6
Tricep push down 80lb x15 90lbx12 100lbx 10
Standing 21's 50lb x3
Dips body weight x failure x2
420am core
430am workout complete 1hr 10 minute
PANDORA GODSMACK
GARAGE TEMP 73
 
The Solution said:
if you have bloat its a food source you are eating.
after you eat a meal if you feel bloating coming there is a variable that needs to be removed or a food source you need to eliminate. Thats something you have to take note of every single meal you eat.

Oatmeal is notorious for bloating, same with broccoli (very gassy vegetable) and egg whites. Fish and Mushrooms also play a victim in the big scheme of things. The more clients I work with 1 on 1 online and in person I see these as constant varaibles with digestion and food sources.

If you get potatoes make sure you skin them when preparing. The skins are big red flags for bloating.

I would eliminate those above, take notes on dairy. Some people it kills them. Beef is also very heavy for digestion and bloating. This is something only YOU can figure out with guidance and trial/error.


Skip brown rice for jasmine or white
Drop the oats and go cream of rice/wheat (easier to digest)
Stick to banana's and berries for fruits (Strawberry/blueberry) much more micronutrients
Potatoes get both white and sweet, but remember they digest harder and contain a lot more volume and satisfaction. so as calories rise they will be harder to digest as you eat more food. Remember less volume is key when you increase calories to allow for optimal digestion.

Most people do the oppositie and try and eat high volume with high calories = constant bloat and improper digestion.
that does 0 good if you cant digest or absorb the nutrients you eat.
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Agreed, adding volume is not the way to go when increasing calories, now when lowering them it helps for obvious reasons.

This is exactly what I was getting at but in more detail. Paying attention to how you digest things and tailoring your diet to that will be one of the best things you ever do for your body.

I used to love eating beef all the time. LOVED IT, still do!!! Now red meat shows up much less on the menu. I do not avoid it but I do not just put it in all the time because it fits my macros. When I am eating too much of it my digestion just sucks... I probably get in 1, maybe 2lbs a week tops.

I pretty much avoid whole grain high fiber starch sources as they mess with my digestion and cause inflammation issues. I have also noticed for me and a few others that whole eggs do not cause as much gas as egg whites. Something in the yolk helps with the digestion / absorption, but I can't remember what it is right now.

BOSSMAN said:
Off day today from training, gonna work on my own lawn. Hit the grocery store. Got a good 9 hours sleep last night. Feeling good today, chest is full, upper back is tight, biceps are full, abs are solid, legs are cooked.
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Nice get that rest in!
 
Below is a list of a few items I picked up to work in to help achieve my macros.
Quinoa jasmine asparagus green beans
Kale califlour sweet potato apples oranges grapes raisins granola oats Greek yogurt beef jerky pretzels banana.
 
Whole wheat English muffins are so good!!
 
The Solution said:
No bagels or English muffins? 2 easiest sources for you to have, and low in satiety so its easier to get the calories in.
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Yes I have mini bagels in the rotation for the last 2 weeks, I lay a tblspn of pb on it. Just didn't list it above as those are new items I got over the weekend
 
320am 1/4 cup raisins 32 carbs
1 cap MUSCLE SKULPTOR 1 1 / 2 scoop KRAKEN PUMP
331am stretch warmup
Body weight squat 1 arm snatch 20lb db x15 each arm
Straight leg bent over pull 20lb db x20
30 Torso twist 20lb db
15 front arm raises 20lb
15 db Flys 20lb
25 flat bench leg raises
340am chest/core
Db incline 60lb x12 60lb x10 60lb x 10
Pec Dec 90lbx12 100lbx12 100lbx 10
5 sec pinch on each last set
Db bench 60lb x10 x 3
Decline bench 40lb db x10 x 3
Decline Pushups 15x3
414am core
425 am workout complete 54 mins
PANDORA GODSMACK / RICK ROSS
GARAGE TEMP 73
 
You can drop all of this:

Body weight squat 1 arm snatch 20lb db x15 each arm
Straight leg bent over pull 20lb db x20
30 Torso twist 20lb db
15 front arm raises 20lb
15 db Flys 20lb
25 flat bench leg raises


^^^^ Totally not needed.
 
Week 3 of new regimen which consists of no voluntarily cardio ( still get tons from lawncare in the evenings and weekends) and increased macros.
Week 1 was a transition, for one I wasnt fully prepared with correct nutrition available but made it work. Had slight anxiety from switching up my 3 year routine to something totally different, but got over it and worked it out.
Week 2, still wasn't 100% prepared with nutrition but got through it . Slowed down my workouts and added weight to exercises. Also, making a great attempt to get 2-3 rest days and more sleep at night in which I did. Had minimum 7 hours sleep m-f and got 8+ hours on the weekend.
Week 3
I'm prepared with nutrition this week
Overall I do feel better, my workouts are easier as far as strength, energy, and endurance. It's fun eating again. I'm not gonna touch 5he scale until next monday, I beleive last Monday I was fluctuating between 201-204. I will say this, I'm using the mirror tactic and I'm happy. I definitely have a more solid look. All muscles are full, my top 2 abs are showing decent for me. Thanks for all the support fellas, I know this isn't gonna happen overnight, but 3 weeks in and things are good.
 
The Solution said:
You can drop all of this:

Body weight squat 1 arm snatch 20lb db x15 each arm
Straight leg bent over pull 20lb db x20
30 Torso twist 20lb db
15 front arm raises 20lb
15 db Flys 20lb
25 flat bench leg raises


^^^^ Totally not needed.
Click to expand...
So just replace with straight up stretching? Gotta get something to get awake and blood flowing.
 
Drink a cup of coffee or drink a pre-workout. I bet you will feel well aware and awake my man.
If you want to do some stretching Limbar 11

[video=youtube;FSSDLDhbacc]http://www.youtube.com/watch?v=FSSDLDhbacc[/video]
 
I need to start doing this stretching routine. I don’t stretch enough ha it’s very easy to not take stretching seriously.
 
looks like you had a nice slow day restful day. Not as many steps as normal ha
 
It’s always good to take breaks and take some days off to recover fully after training hard for long periods of time.
 
For some folks, it's harder to Not Workout than it is to Workout.
 
My days feel way more productive when I train at 3am, no training leaves me with a whole new routine in the mornings. It is what it is.
 
Same. I feel if I just workout first thing in the morning it gets me moving and ready for the day. At night I get to beat from the day and feel sluggish in the evenings.
 
BOSSMAN said:
My days feel way more productive when I train at 3am, no training leaves me with a whole new routine in the mornings. It is what it is.
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You could always add in mobility work on your off days to encourage recovery and help your body deal with all the stress you put it through. A nice set up like Joe Defranco's Limber 11 or something would do it and give you that feeling of being productive.
 
I like to do like 20 minutes of stretching on my off days. I'm not very flexible so for me it's definitely necessary.
 
MrKleen73 said:
You could always add in mobility work on your off days to encourage recovery and help your body deal with all the stress you put it through. A nice set up like Joe Defranco's Limber 11 or something would do it and give you that feeling of being productive.
Click to expand...


.............

The Solution said:
Drink a cup of coffee or drink a pre-workout. I bet you will feel well aware and awake my man.
If you want to do some stretching Limbar 11

[video=youtube;FSSDLDhbacc]http://www.youtube.com/watch?v=FSSDLDhbacc[/video]
Click to expand...

^^^^^^
:)
 
The Solution said:
.............



^^^^^^
:)
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Great minds, I actually remember you posting that, just not that it was this thread. Trevor Smash has another good one with 7 exercises too.
 
LeanEngineer said:
I like to do like 20 minutes of stretching on my off days. I'm not very flexible so for me it's definitely necessary.
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I should do more stretching and foam rolling, I just have a hard time making myself take the time to do it!
 
Rocket3015 said:
I should do more stretching and foam rolling, I just have a hard time making myself take the time to do it!
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Agreed! I think that is the case for most people. I just have to make it a priority i guess ha
 
LeanEngineer said:
Agreed! I think that is the case for most people. I just have to make it a priority i guess ha
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To be honest unless you are a very tight person, I wouldn't focus on flexibility but mobility. Now if you have specific tight areas stretch them to relieve imbalances, and restore proper mobility. However, increasing flexibility on a muscle that isn't tighter than it should be is not really beneficial unless you have specific reasons to do so like the activity you are doing requires an extreme level of flexibility like gymnastic, or martial arts, dancing and the like. An over flexible muscle, or lax muscle / joint is just as dangerous as a tight one.

Find out what is actually tight and stretch that, and then immediately activate the opposing muscle that has been stretched to the point of auto-inhibition to help restore the proper balance, don't just stretch for the sake of stretching.
 
MrKleen73 said:
To be honest unless you are a very tight person, I wouldn't focus on flexibility but mobility. Now if you have specific tight areas stretch them to relieve imbalances, and restore proper mobility. However, increasing flexibility on a muscle that isn't tighter than it should be is not really beneficial unless you have specific reasons to do so like the activity you are doing requires an extreme level of flexibility like gymnastic, or martial arts, dancing and the like. An over flexible muscle, or lax muscle / joint is just as dangerous as a tight one.

Find out what is actually tight and stretch that, and then immediately activate the opposing muscle that has been stretched to the point of auto-inhibition to help restore the proper balance, don't just stretch for the sake of stretching.
Click to expand...

Yep that's very true and a good point.. I know I need to stretch my hamstrings and lower back out. Can't even touch my toes:(
 
Good morning fellas, it's been almost 10 days since an update. Life hit me hard all at once. Wife and I had to go to myrtle Beach to check on water damage from hurricane, everything was good there. Water did rise to back porch but didn't get in the condo. Got home and got a call from a realtor and a house we have had on the market for 3 years sold. No one communicated with us, they called at 145 on a Thursday and said " your house has sold and the buyers are moving in today" . Wtf??? It was my wife's grandmother's house, it had tons of stuff still in the house. We had no help, and no where to put anything. It was a bad situation, but my lil 130 lb wife and I have managed to do it all on our own and the situation is over.
I have trained 5 times in the last 10 days, nutrition has been good. Between 2300-2500 cals daily. Scale this morning is still at 204.
With that, my body should be rested. As of 11/1 I will be going staples only. No stims / therms, no laxo, no epicatechin, no test boosters for 2 months. I'm going with just multiv, creatine, coffee, and protein. I will probably use my glycerol /vaso6 for a good pump. My opportunity is near that I spoke of about a month ago to start lifting bigger weights in a gym. That should start around 11/5. Lawncare is almost over. So starting Monday this log will be back as usual. Joined the new years goal challenge with MrKleen73. My goal is to maintain 200-205 for the next 2 months. Really don't wanna have to wear a diaper and post a social media video
 
Glad your Condo was ok, and everything is working out for you!
 
Nice. Glad you are going to get back at it after a busy time. Going back to staples for awhile should be good for your body as well.
 
Sounds like a crazy couple of weeks!! Glad you didn’t have any major water damage from the hurricane!
 
Bench 135 x15 165x10 185x6 225x4
135 x12
Tricep push down cable 70lbx15 90lbx8 70lbx 15
Db incline 65x8 65x8 65x8
Overhead extension 65x8* 65x8 65x8
Flat db Flys 25 x10 x3
150 various abs / situps
Neck machine 25lbx13x3
45 minutes full court bball

First day in a gym in years, took it easy but felt great. I will creep into this slowly with the heavier weights and hopefully in 2 weeks from now I can start moving some good weight. Definitely sore this morning.
 
BOSSMAN said:
Bench 135 x15 165x10 185x6 225x4
135 x12
Tricep push down cable 70lbx15 90lbx8 70lbx 15
Db incline 65x8 65x8 65x8
Overhead extension 65x8* 65x8 65x8
Flat db Flys 25 x10 x3
150 various abs / situps
Neck machine 25lbx13x3
45 minutes full court bball

First day in a gym in years, took it easy but felt great. I will creep into this slowly with the heavier weights and hopefully in 2 weeks from now I can start moving some good weight. Definitely sore this morning.
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You are a pretty muscular guy, you might want to go even slower on increasing the weight. You have not really pushed your connective tissue that much, and if you all the sudden start pushing the weights your muscle will be capable of pushing there is a good chance your connective tissue might not be able to keep up. Similar to when I went from mostly bodybuilding type workouts to power lifting, I had so much muscle that once my CNS became efficient with the heavier weights I quickly found myself experiencing joint pains. I had to back off and then increase weight more slowly to allow my body to gradually increase collagen production to the point my joints were prepared for the heavier loads I was able to do. I don't think this is always the case, but when someone has a lot of muscle and then start working for strength the ability for connective tissue to keep up with the new demands gets outpaced due to already having a lot of muscle to squeeze that strength from.

So don't be fearful of it or anything but keep a mindful eye on soft / connective tissue inflammation.
 
Definitely feel a different "soreness" in the front shoulder area from bench. It's a good sore , if that makes sense.
 
BOSSMAN said:
Definitely feel a different "soreness" in the front shoulder area from bench. It's a good sore , if that makes sense.
Click to expand...

Yeah, you should expect sore muscles, but not sore tendons and ligaments. If the latter you are probably pushing a bit too hard at first.
 
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3.5 miles of steps while taking the baby girl trick or treating last
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Lots of 3rd degree burns from the hot glue gun making that costume. Gumball machine. ..hey she got 1st place in her elementary school
 
305am
2 scoops KRAKEN PUMP glycerol/vaso6 stim free
310am stretch
335am arms/core/heavy bag
Db curls
40lbx15 40lbx13 60lb x 6.* (each arm)
Tricep push down
90lb x 15* 100lbx12* 110lbx8
Seated preacher curls cable
50lb x15 60lbx10* 70lbx6
Overhead extension
40lb x20 60lb x12 60lbx10
Standing 21's 40lb 50lb 60lb
Flat bench dips body weight x20 x3
410am core
420am heavy bag
435am workout complete 1hr
Garage temp 58
PANDORA KILLSWITCH / MEEK MILL
 
^^^ this was a garage workout, gym workouts will be in the evenings. Threw in this workout knowing I will be busy this evening with lawn care and football
 
Nice workout and awesome halloween costume!
 
BOSSMAN said:
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3.5 miles of steps while taking the baby girl trick or treating last
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Lots of 3rd degree burns from the hot glue gun making that costume. Gumball machine. ..hey she got 1st place in her elementary school
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That is awesome!
 
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Rest day this morning, have had 2 late nights wendsday and Thursday. Gonna hit the gym tonight.
 
Nice. Rest days are always needed every once in awhile. Especially with your busy schedule.
 
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