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BOSSMAN'S First supplement log on AM

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

Ground rolling

336 karbolyn/xtend elite sipping through whole

Lower body

Good morning wide stance ez bar
65lbx10x3

1 leg reverse curl each leg
20lbx12 30lbx10 40x8

Barbell squats
155x12 205x8 225x5

Leg extensions
80lbx12 90lbx10 100lbx8

Dead lifts
155x12 205x8. 225x6

Swiss ball wall squats bodywork deep
10 10 10

419am core
430am workout complete
PANDORA Travis Scott/Slim Thug
Garage TEMP 49
 
The Solution said:
No point in going for 1RM
I rather see you work on building up your 3RM, 5RM, or a 10RM over your mesocycle and trying to beat the logbook building up your max %'s over the weeks with RPE . Maybe RPE 6 week 1, RPE 7 week 2, RPE 8 Week 3 etc..
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Agreed. I don't do 1RM anymore. There's no point and too much of a chance for injury.
 
LeanEngineer said:
Agreed. I don't do 1RM anymore. There's no point and too much of a chance for injury.
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It is good for power lifters in Powerlifting meets... That's about it. They almost never do a 1RM outside of a meet though. Maybe several sets of 1 at 90-95% of estimate but mostly 3-5 rep range work for strength specific training.
 
Can't go wrong with cookies n cream!
 
Rocket3015 said:
Which track ?
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Colonial Beach not MIR (Budds Creek), not this time.

Doing dirt track drag today, we have had almost 3" of rain the last few days but heavy winds yesterday so maybe it will be ready.

Its Maryland vs Delaware vs Virginia vs North Carolina vs DC

We are representing MD, we have the fastest stock wheel base 450 out there.

We need to win the purse cause this dam motor has been to California twice and North Carolina twice. Time to pay some bills!!!!
 
621am vaso/full blitz/sea salt/24 oz h20

Ground rolling

634am karbolyn/xtend elite sipping through whole workout

Chest

Flat bench db flys
20lbx20 30lbx15 40lbx10

Flat bench barbell
135x15. 185x8. 205x6 225x5 255x1

Db incline
60lbx 10 x10 x10

Db incline flys
20lbx15 30lbx12 40x10

Decline bench
140x10 160x8 180x4

718am workout complete
PANDORA WAKA FLOCKA
GARAGE TEMP 36
 
Yesterday recap

We came home in one piece and so did the bikes. So that was good. Won the 450 stock wheel base class and won a ton of side bets. Very proud of him, 18 years old and has built and bought almost all his toys. Work hard play hard.

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This is the outlaw class bikes, we hope to be running against soon. The project has already began in our garage. We have 2 banshee frames and took a motor off of a gsxr 900. Got some fab work to do to make it fit. But when it's done, these bikes wont stand a chance.

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SkRaw85 said:
Banshee with a gixxer motor!!!! Damn that’s gonna be a blast
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Dude these bikes he builds are so dam fast I wont even ride them anymore. I cant even enjoy it, to fast!!!

I will get you some pics of the rocket he is building now.
 
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BOSSMAN said:
Dude these bikes he builds are so dam fast I wont even ride them anymore. I cant even enjoy it, to fast!!!

I will get you some pics of the rocket he is building now.
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Definitely do that! I love bike porn! Got me really missing my R1 right now lol
 
Looks like you had fun riding! I'm jealous!
 
No training today. I felt like a beast yesterday on first day of lawncare in 2 months. We took off December and January. The whole day was spent with a backpack blower on. The property is on pretty dramatic slope.

Now last night I could feel it, amazing how you can train for days on end and be good to go. Yeah, sore of course....But do that manual labor with a back pack, rake, and tapping leaves for 7 or 8 hours is totally different than tossing weights around.

Got in bed last night around 730pm and slept in until 430am.this morning. Feeling great. Again, have the option of getting in my back/tricep workout this evening or can bang it out tomorrow morning. Just depends on the day.

It is really nice having options for my workout. Not gonna last too much longer cause the phone is ringing and the schedule is filling in already for lawncare. It will be back to 50 hour day shift then lawncare in the evening and on weekends.
 
Thanks @The Solution for the tips on the protein sludge. Where have I been????

Fellas if you haven't tried this, you need too!!!

It's so easy and so dam tasty!!!!

This was my first shot. I used a scoop and a half of vanilla when by spartan mixed with a bit of almond milk. I just used the eyeball method, I may have overshot the milk a tad but it was still banging. I will trim the milk back just a bit tomorrow. This is so dam good, cant imagine what I can do with this as far as additions. Fruit, cereal etc etc.....
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Like I said, I bit runny but when I get this bad boy to thicken up..... gonna be some kind of good!!!!!
 
Looks like some good dirty fun !!
 
BOSSMAN said:
Thanks @The Solution for the tips on the protein sludge. Where have I been????

Fellas if you haven't tried this, you need too!!!

It's so easy and so dam tasty!!!!

This was my first shot. I used a scoop and a half of vanilla when by spartan mixed with a bit of almond milk. I just used the eyeball method, I may have overshot the milk a tad but it was still banging. I will trim the milk back just a bit tomorrow. This is so dam good, cant imagine what I can do with this as far as additions. Fruit, cereal etc etc.....
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Like I said, I bit runny but when I get this bad boy to thicken up..... gonna be some kind of good!!!!!
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Looks like Kava to me.
 
Awesome! You and the solution are making me look bad. I need to starting cooking with protein powder!
 
324am vaso/full blitz/sea salt/24oz h20

Ground rolling

335am karbolyn/ xtend elite sipping through whole workout

Back/triceps

Wide lat pulldown
120x12 140x8 160x5

1 arm db row
60lbx10x3 search arm

Overhead extensions
60lbx20 x15 x12

Tricep pushdown
120x8 130x6 140x4

Reverse wide grip pulldown
120x12 140x10. 160x6

Reverse pec dec
80lbx10 80lbx8 100x6

Close grip Skull crusher
45x12 55x10 55x8

Barbell bent over row
135x10x3

Reverse incline db rows
60lbx8x3 both arms same time

421 core
430am workout complete
PANDORA SLIM THUG
GARAGE TEMP 50

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Vanilla sludge with lucky charms!!!!
 
That looks good! Can't go wrong with lucky charms:)
 
Congrats on the win this past weekend, that custom already looks sick. Sludge looks on point. I still want to try to make protein fluff too. Its where you whip it until it gets kind of like a whip cream. I have only read about it but it looks like it would be the bomb.
 
239pm vaso/full blitz/sea salt/24oz h20

Ground rolling

250pm karbolyn/xtend elite sipping through whole workout

Lower body

Wall squats swiss ball deep
3x10x bodyweight

Front barbell squat
145x8. 155x6. 165x4

Standing 1 leg reverse curl each leg
20lbx12 30lbx10 40lbx8●

Romanian deads
135x10. 175x8. 225x6

Leg extensions
90x10 100x8 110x6●

Barbell squats
135x12
195x6. 215x6 225x4●

333pm workout complete
PANDORA STAIND
GARAGE TEMP 54
 
Nice work, what does the bullet point at the end of some sets signify?
 
MrKleen73 said:
Nice work, what does the bullet point at the end of some sets signify?
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Recent increases in weight

My problem @MrKleen73 is I honestly dont know how strong I am. I'm trying to push and push myself to figure this out so I can get to the higher weight lower rep workouts we were all discussing last week. Again, avoiding injury at the same time.

So if I can find heavy weight I can handle for a few good reps/sets I mark it ● for future reference to myself.

Off note

Staind is really getting in my head today. When I shattered my knees and broke both my legs back in 2001 I was obviously bed ridden for quite a while. By myself day in and day out until my parents got home or friends stopped by. Fukkd up on meds, I had a staind cd. Listened to b1tch about 10x a days.

Twice today some Staind songs have came on and brought me back. Look at todays lower body exercises. Who would have thought this would be possible back then while I was suffering. Crazy sh1t!!

Epiphany
Something to remind you

Those are the 2 songs that got me today. Heavy sh1t for me.
 
BOSSMAN said:
Recent increases in weight

My problem @MrKleen73 is I honestly dont know how strong I am. I'm trying to push and push myself to figure this out so I can get to the higher weight lower rep workouts we were all discussing last week. Again, avoiding injury at the same time.

So if I can find heavy weight I can handle for a few good reps/sets I mark it ● for future reference to myself.

Off note

Staind is really getting in my head today. When I shattered my knees and broke both my legs back in 2001 I was obviously bed ridden for quite a while. By myself day in and day out until my parents got home or friends stopped by. Fukkd up on meds, I had a staind cd. Listened to b1tch about 10x a days.

Twice today some Staind songs have came on and brought me back. Look at todays lower body exercises. Who would have thought this would be possible back then while I was suffering. Crazy sh1t!!

Epiphany
Something to remind you

Those are the 2 songs that got me today. Heavy sh1t for me.
Click to expand...
Makes sense to me. Right now what RPE, or intensity level are you trying to take your sets to in order to find your weights to work with? To completely understand RPE you need to push yourself to an RPE9 or 10 a few times. A 10 is the last rep you can perform with proper form. Consider all of these that failure on the RPE is if form fails not actual concentric failure. Here are two slightly different charts explaining the efforts just slight differences in how they frame them.

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Yeah those songs are serious, also just a side note, I got tickets to go see them with Disturbed in the fall!!!!! Love that they are back together and are planning to make some new music!!!!
 
Basically for the last 2 years it's been pretty much all high reps as you all have followed. Now with the additions of my rack, barbell, and free weights I can do way more weight. And honestly I guess I just fell into a comfortable range on my machine lifts out of just comfort.
So, I can push it more on my machine lifts.
(Just being honest with you all)

So now it puts me in a position were I have to continue to push bigger weight to find out what I can push.
( You all still with me?)

Also, keep in mind i workout alone. Except maybe in the weekend if my boys are around.

I want to be able to get into a structured situation where I can a plan for say 2 months of heavy weight lifting.

Then a different program etc etc...

I have honestly been doing the same lifts for over 2 years with the same weights give or take here and there, up until about 4 weeks ago. I want/need a change in routine and weights so I can start to see a change in myself. (Make sense)?
 
Yes Sir, just trying to give you something you can use for everything. The RPE system alongside some rep ranges are an EXCELLENT way to do what you are wanting. However you have to push yourself to the brink of failure even if just on your machines, and or putting the safety pins on your rack at or just above chest height or where you can sit the bar down on it squatting without getting stuck under them and just go to start getting an idea of what those truly feel like.

Looking at those charts where do you think you are falling at your hardest set for your exercises in general right now? If you are stopping on the first rep that the weight starts slowing down under full effort then you are probably around an RPE7. If you areu going until the weight really starts slowing down and feeling hard under an effort? If so that is probably around an 8, if you are going until you are straining and really having to push hard but don't feel on the brink of losing control or having to squirm to get the rep then that is probably a 9. If you know for certain you will either have to squirm, or cheat or simply could not get another rep even if you did that is an RPE10. That is what @The Solution and i are trying to figure out. Once we have some ideas then setting up a progressive overload workout set up for you is relatively simple with your training age being young the basics are going to take you a long way.

I totally get that you are working out alone, I did and really still do for the better part of my lifting career. I even did 95% of my powerlifting meet prep training solo. If you are using your safety equipment, IE safety on your rack, and or have rubber flooring you can simply dump your DB's on if you are failing then you are pretty safe to train alone with an all out intensity. Not saying you need to do that often because a good progressive set up using RPE6-8 and maybe an occasional 9 on free weight compounds coupled with some various rep schemes in the RPE 7-10 and even occasional failure on machine compounds and DB compounds or isolations will do wonders for your progress. You do your most intense stuff where you have your safety nets or simply less dangerous exercises. Want to fail on side raises, triceps extensions, curls no problem... training close to where you feel like you are going to lose control on free weight compounds is simply not required. I haven't gone over a solid RPE9 on a barbell free weight exercise in a few years other than Deadlifts which is a pretty safe exercise because if you are losing form you just put it down.
 
113pm vaso/full blitz/sea salt/24 oz h20

Ground rolling

126pm karbolyn/xtend elite

Shoulders

Db shrugs
60lbx15x3

Standing barbell press
115x12 135x10 150x6●

Seated db military press
60lbx8x3

Barbell upright row close grip
100lbsx8 120x6 120x6

Straight arm raises ez bar
55lbsx8x3

Shoulder press machine
120x10 140x8 160x4●

Barbell javelin press
Barx20 each arm 1 set

Upright row wide grip cable
60lbx12 80lbx8 100lbx4●

Lateral db raises
20lbx15x1

Behind waist
20lbx15x1


210pm workout complete
PANDORA Killswitch
Garage TEMP 53

Dont know what's up, guess our phones know wtf we are doing and talking about. More Staind flooding my brain again today.
Nutshell
Outside

Love me some Aaron Lewis!!

●● indicate an increase in weight for that exercise today
 
BOSSMAN said:
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Post sludge
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That looks so good!

The wife and I went to see Aaron at a small venue during his solo tour right before he went into country for a while. Mostly just him and an acoustic guitar, lots of great music and tons of personal stories. Felt like we knew him by the end. Great show!!!!

He says he is ready to make some more metal after years of country he has some screaming aggression to get off his chest. :)
 
aaronuconn said:
Orrrrr, microwave some peanut butter until it’s runny, add some whey, splash of milk, and good to go :D
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Now that's more to my liking:) Peanut Butter is my weakness!
 
MrKleen73 said:
That looks so good!

The wife and I went to see Aaron at a small venue during his solo tour right before he went into country for a while. Mostly just him and an acoustic guitar, lots of great music and tons of personal stories. Felt like we knew him by the end. Great show!!!!

He says he is ready to make some more metal after years of country he has some screaming aggression to get off his chest. :)
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He is a bad dude, those solo acoustic shows are awesome. I got to see him about 18 years ago with Staind. Dont remember it to well
 
BOSSMAN said:
He is a bad dude, those solo acoustic shows are awesome. I got to see him about 18 years ago with Staind. Dont remember it to well
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I got to see Stain'd years ago as well at a music festival and I barely remember it other than they kicked ass. Was tore up from the floor up. LMAO
 
252pm vaso/full blitz/sea salt/24 oz h20

Ground rolling

309pm karbolyn/xtend elite sipping through whole workout

Chest

Barbell bench

135x12 185x8 225x5 225x5 250x2 265x1
●●●●

Db incline
60lbx12x3

Bench pullovers ez bar
55lbx12x3

Machine incline
120x12 140x10 160x6

Pec dec
100lbx10 120x10 130x8

Biceps

Ez bar curls
Wide grip 55lbsx15 regular grip 55x15 close grip 55x15

Barbell reverse curls
55x12x3

Barbell 21sx2

401pm workout complete
PANDORA Killswitch
Garage TEMP 44
 
Invalid Link RemovedInvalid Link RemovedI have 2 jugs of protein in my stash that were supposed to be used before I cracked this open. Couldnt resist!!!
80:20 chocolate lava cake sludge, strawberries, sprinkles!!!!

Mixed totally different than spartan
 
BOSSMAN said:
Invalid Link RemovedInvalid Link RemovedI have 2 jugs of protein in my stash that were supposed to be used before I cracked this open. Couldnt resist!!!
80:20 chocolate lava cake sludge, strawberries, sprinkles!!!!

Mixed totally different than spartan
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Because it is 80% Casein = Thicker.
 
I bet, that milk isolate thickens up real nice, drop it in the freezer for 30-45 minutes and you got ice cream!
 
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