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BOSSMAN'S First supplement log on AM

I only like the Baltimore Colts !!
 
Did a great 60 minute full body workout yesterday, bodyweight only. During my cooldown on the treadmill I did something I have never done before that was pretty awesome. Walked at 3.5 mph at 3% incline with 25lb dbs for 20 minutes.

Had a great day with my daughter, she is 10 and is my everything. When I'm not working she is right by my side. We do everything together.

Took her to the harbor yesterday to get her out of the house
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From there we just haaaaaddd to go to the outlets were she dipped deep into Daddys pockets at Hollister .

Invalid Link RemovedThis is what I ended up with? Am I getting old? Go to the outlets and get Salsa, BBQ, and hot wing sauce?

Then back to the crib, her and I watched the Saints vs Bears game on Nickelodeon. Was pretty cool for the kids, they broke down the game for the kids with all kinds of extra animations .

Then meal prep for the week
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No training this morning, alarm went off and it was only 26 degrees this morning at 3am so I'm sure it was only about 28-30 in the garage. Back to sleep for me. I do have the option to train this evening or take the day off.
Really need to buckle down on nutrition. Training is going great!!!
 
3am VASOBLITZ/BLITZ3D sea salt
Let two dogs out of garage and bring back in
325am Ground rolling
344am Chest sets 12 10 8*

Barbell bench *
Db bench 3X8
Incline db flys *
Db incline *
Pec dec *
Machine press *
Flat bench db flys *
Prone flys X failure X 2

430am Workout complete
PANDORA METALLICA/ GARAGE TEMP 37
Invalid Link RemovedPost Workout Greens,Carrots,potatoes, boneless baked pork chop

This morning chest workout was great. By the time I got to prone flys my chest was numb!!!
 
Invalid Link Removedmacros yesterday, not good but you have to log your food to see exactly were you are fukkn up. I need to make some adjustments on daily totals, ie: kcal gonna drop to 3k, drop carbs a bit, and fat.

If I could have managed my two evening snacks better last night I would have been alot closer to my goals. White chunky fudge cookies and loaded popcorn
 
BOSSMAN said:
3am VASOBLITZ/BLITZ3D sea salt
Let two dogs out of garage and bring back in
325am Ground rolling
344am Chest sets 12 10 8*

Barbell bench *
Db bench 3X8
Incline db flys *
Db incline *
Pec dec *
Machine press *
Flat bench db flys *
Prone flys X failure X 2

430am Workout complete
PANDORA METALLICA/ GARAGE TEMP 37
Invalid Link RemovedPost Workout Greens,Carrots,potatoes, boneless baked pork chop

This morning chest workout was great. By the time I got to prone flys my chest was numb!!!
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Nice workout and nice shaker cup dude! Love the Animal brand and love wearing their shirts around.
 
I can see why your chest was numb !!
 
You and your Olives .......................
 
3am VASOBLITZ/Juice Daddy/sea salt
Let two dogs out of garage and bring back in
325am Ground rolling
348am Xtend Elite sipping through workout

Shoulders/Back All sets 12 10 8*

Wide lat pull down behind head *
Reverse pec dec 3X12

Front plate raise 3X12
Neutral grip standing shoulder press*

Reverse incline db row rotating arms3X10
Reverse close grip pull down *

Upright row cable *
Db shrugs front/side/behind waist 20 each

424am Core
430am Workout complete
PANDORA Killswitch/ GARAGE TEMP 34
Invalid Link RemovedPost workout big ass burger/mini swiss/mustard/ fresh green beans/cabbage/ carrots
 
Invalid Link RemovedThrew together some veggies for the week

Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedRan/Walked some 4 wheeler trails on my property last night. Man it was a bit nippy out but I tell ya, breathing in and out that cold air sure felt good. What a great stress reliever.
 
BOSSMAN said:
Invalid Link RemovedThrew together some veggies for the week

Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedRan/Walked some 4 wheeler trails on my property last night. Man it was a bit nippy out but I tell ya, breathing in and out that cold air sure felt good. What a great stress reliever.
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Nice! Read some studies that stated something as short as 30 minutes in nature relieved/reduced stress levels by like 50%.

I don’t know if you hunt, but I’m always a happier man after deer season!
 
theswede said:
Nice! Read some studies that stated something as short as 30 minutes in nature relieved/reduced stress levels by like 50%.

I don’t know if you hunt, but I’m always a happier man after deer season!
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Invalid Link RemovedInvalid Link RemovedI do a lil sumn sumn, this years was horrible for deer season..Spent most of my time trolling this year which was AWESOME!!!!
 
I love hiking/walking in the woods ! I grew up in western MD at the foot of a mountain, I spent most of my youth in the mountain !!
 
Rocket3015 said:
I love hiking/walking in the woods ! I grew up in western MD at the foot of a mountain, I spent most of my youth in the mountain !!
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Same here. Most of my weekends are spent hiking with the wife and dog. That's my cardio :)
 
Good morning everybody!!!!!!

Off day from training today and I feel great. Been on a nice hot streak and starting to settle back in pretty solid to the routine. Food choices have improved dramatically for the better this week.

Really enjoying my new routine in the evenings, now that lawncare is dormant and things are slow on the day job I get off at 2pm instead of getting home at 8pm. Gives me time to walk for an hour in the evenings and cook a great meal. Hell, I even vacuumed the downstairs last night, and it allows me to be in bed for a full night of rest.

Last nights Grub
Invalid Link RemovedInvalid Link RemovedFish, white rice, collards, turkey bacon, olives, Siracha!!!!!!!!

And a couple shots from the trails last night with my lil homies
Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedMy boys are getting old!!!
 
Getting the nutrition in line is the hardest thing.
 
BOSSMAN said:
Agree, but when you get in the groove it just seems to happen
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Definitely once you get the routine down then it's just a matter of time and consistency.
 
Morning errbody

Got home yesterday after work and had a nice 30 min walk with the dogs over the river and through the woods. Put them away and finished 15 minutes of sprints. Sprint 15 secs then walk back 30 secs, repeat. Felt pretty good and still got some good wheels!!!
Invalid Link RemovedInvalid Link RemovedOne of my fields was loaded with whitetail yesterday while walking.

Then for dinner, carbed up good good good!!
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Fried old bay taters,hot Italian sausage, corn,shredded mozzarella, hot sauce 💥💯💥💯💥
 
3am VASOBLITZ/BLITZ3D/sea salt
Let two dogs out of garage and bring back in
325am Ground rolling
348am Xtend Elite sipping through workout

Arms
Standing preacher curls cable 12 10 8
Skull crusher ezbar 3X20
Seated 1 arm db curl each arm 3X15
Overhead extension 3X15
Seated preacher cable curls 3X12
Tricep pushdown 3X12
Db hammer curls 3X10
1 arm kickbacks db x failure each arm

430am workout complete
Pandora Korn/ Garage Temp 39

Great workout this morning!!!!
Invalid Link RemovedInvalid Link Removed FILL EM' UP FRIDAY 💪💪
 
The Solution said:
OG Korn 🤘🤘
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Yes sir!!!!!

Everytime I hear "BLIND" I get goosebumps man. Got to see them live Woodstock 99 and don't think I will ever see a show better than that. The whole festival was insane.

If you ever get a chance watch it on YouTube. The beginning is INSANE!!!! Oh the crowd....getting goosebumps typing about it
 
Your meals always look good! Those venison look good too !
 
BOSSMAN said:
Yes sir!!!!!

Everytime I hear "BLIND" I get goosebumps man. Got to see them live Woodstock 99 and don't think I will ever see a show better than that. The whole festival was insane.

If you ever get a chance watch it on YouTube. The beginning is INSANE!!!! Oh the crowd....getting goosebumps typing about it
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“Are you ready?” Blind is one of my favorite songs to workout to. Especially while doing deadlifts or squats.
 
sammpedd88 said:
“Are you ready?” Blind is one of my favorite songs to workout to. Especially while doing deadlifts or squats.
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Thats the best part at the beginning.....the build up us for real.

I also like the beginning of shoots and ladders with the bag pipes. Don't know what it is about bag pipes but it gets me hype
 
BOSSMAN said:
Morning errbody

Got home yesterday after work and had a nice 30 min walk with the dogs over the river and through the woods. Put them away and finished 15 minutes of sprints. Sprint 15 secs then walk back 30 secs, repeat. Felt pretty good and still got some good wheels!!!
Invalid Link RemovedInvalid Link RemovedOne of my fields was loaded with whitetail yesterday while walking.

Then for dinner, carbed up good good good!!
Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed
Fried old bay taters,hot Italian sausage, corn,shredded mozzarella, hot sauce
Click to expand...

Shoot man, we need to have a Anabolic Minds summit at your place! Do some workouts, cook some venison and talk about lifting and life around the camp fire.
 
theswede said:
Shoot man, we need to have a Anabolic Minds summit at your place! Do some workouts, cook some venison and talk about lifting and life around the camp fire.
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Don't forget we need to go out on the boat and catch some fish !!
 
BOSSMAN said:
If you ever get a chance watch it on YouTube. The beginning is INSANE!!!! Oh the crowd....getting goosebumps typing about it
Click to expand...

Just watched it! The crowd was head bagging all at once. That's pretty crazy. Mosh pit fever I bet!
 
Hit the local butcher /farm today.
Got some bone in chops
Ribeye
New York strip
Bacon
Scrapple

And todays feast is in the makings
Invalid Link Removed4 lb pork loin wrapped in bacon!!!
 
I'd call that supplement real gains :) My mouth is water right now.
 
Fresh from the farm is always good !!
 
Invalid Link RemovedGetting myself together for my workout this morning. Taking dogs out etc etc... and just thought to myself ....dam thats a nice looking flag this morning. She been hanging there along time. GO BUFFALO!!!!
 
640am VASOBLITZ/ BLITZ3D sea salt
Take dog outs garage
658am Ground rolling
Xtend Elite throughout workout

709am Legs
Machine squats 3X10
Standing Reverse leg curl 3X10
Leg extension 3X10
Barbell squats 3X10
Calf raises 3X20
Deadlifts 3X6 Sumo
Good mornings 3X10

753am workout complete
Pandora Chevelle/Garage Temp 39
 
Invalid Link Removedpost workout was banging!!!!
6 eggs, sliced turkey breast, pepperoni, ground sausage, green olives, jalapeño, cheese and hot sauce 💯💥💯💥💪💪💪

That should hold me over for a while. Going to do some maetinaince on lawncare equipment today while I got the extra time

Made this for the kids, and ran some over to my parents
Invalid Link RemovedInvalid Link RemovedFresh ground sausage from the farm with Mexican cheese on English muffins, fresh out the oven.

Time to go get greasy, gonna open garage doors, let the dogs run, music blasting, might even smoke some ribs as I just picked up some apple pecan wood chips.

Let's all have a productive sunday!!!!
 
I'm getting nothing accomplished, watching the great kids this weekend, a walk, sometime in the hot tub, a little afternoon ice cream and a nap !!
 
That egg scramble looks good!

Rocket3015 said:
I'm getting nothing accomplished, watching the great kids this weekend, a walk, sometime in the hot tub, a little afternoon ice cream and a nap !!
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Is all I heard was ice cream out of that. I have a weakness for ice cream!
 
Rocket3015 said:
I'm getting nothing accomplished, watching the great kids this weekend, a walk, sometime in the hot tub, a little afternoon ice cream and a nap !!
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Well your Sunday sounded pretty darn good to me.

Mine went as planned, got truck and trailer cleaned out and ready for 2021. Got zero Turns serviced, will get parts this week for trimmers, blowers, and saws for tune ups.

Did end up turning my charcoal grill into a smoker. Just let em smoke while I was working.

Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedMeat turned out great, tast was around a 7.8 out of 10. Little heavy on apple pecan smoke taste in the after bite.
 
Last week was good. Got in 4 lifting sessions covering all muscle groups along with 3 evening sessions that included mostly walking and some sprints that were 40 minute sessions. Had 3 days off. Did not hit perfect macros one day last week. Came in a bit low some days, and a bit over a few days. I bet if I did a 7 day average it would dam close for the week. Bottom line is, I just need to fix it and become more obedient.

I will probably stay with this training for the rest of January, could possibly get another workout in here or there but content at the moment.

Lower back is quite sore today, could be a few things. Deadlifts yesterday, or lots of rolling around on the cold ground yesterday while working, jumping up and down in the back of the truck, could just be a bad night of sleep. Should be good for tomorrow
 
Sounds like you and Rocket both had great weekends! One thing this pandemic has done is better appreciate when you can be with family.
 
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