BOSSMAN'S First supplement log on AM

[BOSSMAN]

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

 

[Segansational]

Sounds like you and Rocket both had great weekends! One thing this pandemic has done is better appreciate when you can be with family.

 

[theswede]

The food porn on your log is legit @BOSSMAN!!!

 

[Rocket3015]

That egg scramble looks good!



Is all I heard was ice cream out of that. I have a weakness for ice cream!

and Grand Kids are a Great Excuse !!

 

[BOSSMAN]

Last nights exercise was patching potholes on my driveway. 1400lbs of bluestone by shovel and then walked in the woods for 30min.

Back loosened up great but my freaking legs are still smoked from Sunday.

405 am VASOBLITZ/ BLITZ3D sea salt
Take dog outs garage
419am Ground rolling
Xtend Elite throughout workout

435am back/Biceps

Reverse close grip pull down 15 15 12
Reverse incline db rows 3X12

Seated 1 arm db curl elbow on inside knee 3X12 each arm

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

Seated incline db curls palms up 3X12

Wide lat pull down front head 3X12
Seated bent over flys 3X12

Ez bar 21sX3
521am Core
524 am workout complete
Garage TeGar40
Pandora Tom Macdonald
Today is dreaded 10 hour safety training for day job, anyone want to take my spot?

 

[Rocket3015]

Last nights exercise was patching potholes on my driveway. 1400lbs of bluestone by shovel and then walked in the woods for 30min.
View attachment 201420Back loosened up great but my freaking legs are still smoked from Sunday.

405 am VASOBLITZ/ BLITZ3D sea salt
Take dog outs garage
419am Ground rolling
Xtend Elite throughout workout

435am back/Biceps

Reverse close grip pull down 15 15 12
Reverse incline db rows 3X12

Seated 1 arm db curl elbow on inside knee 3X12 each arm

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

Seated incline db curls palms up 3X12

Wide lat pull down front head 3X12
Seated bent over flys 3X12

Ez bar 21sX3
521am Core
524 am workout complete
Garage TeGar40
Pandora Tom Macdonald
Today is dreaded 10 hour safety training for day job, anyone want to take my spot?

I would rather do Manual Labor than sit in a meeting !!

 

[BOSSMAN]

I would rather do Manual Labor than sit in a meeting !!

What makes it worse, meeting was to start at 7am. Instructor just git here at 730am. It will be 8am before we get started after paperwork and signing in.

 

[Rocket3015]

What makes it worse, meeting was to start at 7am. Instructor just git here at 730am. It will be 8am before we get started after paperwork and signing in.

That Stinks !

 

[LeanEngineer]

Last nights exercise was patching potholes on my driveway. 1400lbs of bluestone by shovel and then walked in the woods for 30min.

Dang now that is called cardio!

 

[BOSSMAN]

Survived the safety training yesterday, but for got to change my alarm back to 3am for this morning training. Must have been sleeping good cause my body alarm didn't even wake me up. So no training this morning, but as of now feeling really eager to train this evening.
Lasts nights Grub

Stuffed jalapeños, ground chicken, cream cheese

 

[Rocket3015]

I love pepper done like that !! I believe the hotter they are, the more anabolic they are !!

 

[BOSSMAN]

234pm VASOBLITZ/BLITZ3D
Honeycrsip Apple

Ground roll/Stretch
244pm Xtend Elite sipping through workout

Chest
Db incline 3X8
Db pullovers 12 10 8
Barbell bench 10 6 6 4 2
Flat bench db flys 3X10
Barbell incline 3X8
Pec dec
Low seat 15
Mid seat 15
High seat 15

332 core
Situps/crunches/med ball/Swiss ball
340pm Workout complete

Moved some good weight today on barbell bench. Got up to 285 safely with solid form for my last two.. No need to push it any further at the moment.

PANDORA 10 YEARS/Garage Temp 48 ( heatwave)

 

[BOSSMAN]

Threw all the way down tonight!!!!

Ok top pic...Ground venison, jalapeños, mustard, Siracha, and old bay....burgers for the week.

After that we got, teriyaki chicken, bean sprouts, fresh green beans, carrots, shrimp, and brown rice.

SLAP YO LIPS....KITCHENS CLOSED!!!!!

 

[Rocket3015]

Kitchen looks like it's doing a nice job !!

 

[LeanEngineer]

^^^ Agreed. This is Bossman's cooking thread

 

[BOSSMAN]

322am VASOBLITZ/BLITZ3D
Take dogs out of garage 28 degrees
Ground rolling/Stretch
340am Xtend Elite sipping through workout

Shoulders/Triceps
Javelin Press 3X10
45lb plate front arm raises 3X8

Skull crusher 3X12

Barbell Bradford press 3X8
Barbell upright row 3X8

Overhead extension 3X10

Seated db arm raises
Front 3X10
Side lateral 3X10
Bench dips 12lb med ball x failure
423am
Situps x failure

425am workout complete
Pandora Metallica/ Garage temp 28 FREEZING!!!!!

Great old school workout this morning, all free weights. No machines or cables. Getting stronger by the day. GOTT DAM IT WAS COLD!!!!!!!

Post
Venison burgers on toasted bun

 

[theswede]

Threw all the way down tonight!!!!
View attachment 201493View attachment 201494View attachment 201495View attachment 201495View attachment 201496View attachment 201497Ok top pic...Ground venison, jalapeños, mustard, Siracha, and old bay....burgers for the week.

After that we got, teriyaki chicken, bean sprouts, fresh green beans, carrots, shrimp, and brown rice.

SLAP YO LIPS....KITCHENS CLOSED!!!!!

You need to start working on a cookbook man!

 

[BOSSMAN]

You need to start working on a cookbook man!

Thanks man

To me everything i cook is pretty basic, you just have to have the time and right crap.

I can cook pretty well for the three basics, but have no baking skills at all.

BUT I GOTTA GUY WHO CAN

 

[Rocket3015]

28 Degree a bit nipplie !!

 

[BOSSMAN]

28 Degree a bit nipplie !!

Yeah it was cold this morning in the garage. Its mind over matter

 

[Rocket3015]

If you don't mind it don't matter !!

 

[LeanEngineer]

Don't lick the bar or your tongue will freeze to it!

 

[BOSSMAN]

Off day today for some rest. Between training Wednesday evening at 4pm and again Thursday morning at 3am, yeah im chilling. Have hit all muscle groups this week besides legs. Probably will go for a good walk through the woods this evening.

 

[Rocket3015]

Off day today for some rest. Between training Wednesday evening at 4pm and again Thursday morning at 3am, yeah im chilling. Have hit all muscle groups this week besides legs. Probably will go for a good walk through the woods this evening.

Sounds like a good evening - Even tho it is work, it will be relaxing ................

 

[thebigt]

Off day today for some rest. Between training Wednesday evening at 4pm and again Thursday morning at 3am, yeah im chilling. Have hit all muscle groups this week besides legs. Probably will go for a good walk through the woods this evening.

i little isolation in the woods is good for the soul.

 

[BOSSMAN]

Yeah its relaxing for sure. Seems to be qetting quite windy here 20-30 mph winds so it could end up being a couch potato evening too.

 

[thebigt]

Yeah its relaxing for sure. Seems to be qetting quite windy here 20-30 mph winds so it could end up being a couch potato evening too.

i was watching life below zero and a caption came on saying wind speed had increased in alaska by 20% since 2010.

 

[LeanEngineer]

i was watching life below zero and a caption came on saying wind speed had increased in alaska by 20% since 2010.

That's my go to show! I can't image cold mornings there on a windy day.

 

[BOSSMAN]

i was watching life below zero and a caption came on saying wind speed had increased in alaska by 20% since 2010.

That's my go to show! I can't image cold mornings there on a windy day.

Yeah I really enjoy that show also.

Last night turned into running errands. Taking care of business, this is the best off-season I've had in 6 years. I have all vehicles serviced, all equipment serviced, personal vehicle going into shop today along with boat. Only thing left to do is change wheel bearings on trailers. Gonna be nice having everything in tip top running condition.

Had two slices of real Italian last night with some white fudge cookies too.

Thinking about doing some good stretching and nice crisp walk today. Kinda tweaked my lower back earlier in the week. Could have been anything but I'm thinking when I unloaded the trailer of bluestone by myself. Lots of bending, twisting, and tossing with a shovel.

 

[Rocket3015]

Lots of bending, twisting, and tossing with a shovel.

That is tuff on the lower back no doubt !

 

[BOSSMAN]

710am VASOBLITZ/BLITZ3D
Take dogs out
720am Xtend Elite sipping through workout
Treadmill 3-3.5 mph -1.0 - 4% incline
820am Treadmill complete
824 back stretching
Child's Pose 1 min X 2
Knee to chest each leg
Seated spinal twist
Pelvic thrust
Sphinx
848am workout complete
Garage temp 30
Pandora Ghostmane

Couldn't do much cause of lower back. Just a slow walk. Back felt really good after stretching but after about 15 minutes its hurting again. I'm gonna try to do this stretching routine more throughout they day.

 

[Rocket3015]

Take Sunday off and hopefully you will be back to normal on Monday !

 

[BOSSMAN]

Take Sunday off and hopefully you will be back to normal on Monday !

10 4 Captain!!

 

[BOSSMAN]

10 4 Captain!!

Still being productive
Just now gonna start throwing down for the day. CHILLIN Literally, its 18 degrees here with the wind chill.

 

[Humbl3]

Thank you for still continuing to log. I really like reading this log. Keep killing brother

 

[BOSSMAN]

Good morning everybody, back to reality today.

Took captain @Rocket3015 advice and didn't do anything yesterday. Sleep, rest, and recover. Oh....and eat

Back is better but not good enough to lift. Took the morning off this morning and will walk and stretch this afternoon. Really gonna have to stay focused in nutrition while healing.

Definitely getting better though, I could get out of bed, shower, and dress myself without assistance like I needed Friday and Saturday.

Saturday was a great day, cooked all day and had some country boy fun at the house.

SUSHI anyone???

Chicken and shrimp anyone?

Even had time to throw a few down range!!!!

 

[Segansational]

Yeah I really enjoy that show also.

Last night turned into running errands. Taking care of business, this is the best off-season I've had in 6 years. I have all vehicles serviced, all equipment serviced, personal vehicle going into shop today along with boat. Only thing left to do is change wheel bearings on trailers. Gonna be nice having everything in tip top running condition.

Had two slices of real Italian last night with some white fudge cookies too.

Thinking about doing some good stretching and nice crisp walk today. Kinda tweaked my lower back earlier in the week. Could have been anything but I'm thinking when I unloaded the trailer of bluestone by myself. Lots of bending, twisting, and tossing with a shovel.

Shoveling is honestly the worst. On the mend from my back injury after we had a snow storm here.

 

[theswede]

Good morning everybody, back to reality today.

Took captain @Rocket3015 advice and didn't do anything yesterday. Sleep, rest, and recover. Oh....and eat

Back is better but not good enough to lift. Took the morning off this morning and will walk and stretch this afternoon. Really gonna have to stay focused in nutrition while healing.

Definitely getting better though, I could get out of bed, shower, and dress myself without assistance like I needed Friday and Saturday.

Saturday was a great day, cooked all day and had some country boy fun at the house.

View attachment 201660View attachment 201661SUSHI anyone???
View attachment 201662View attachment 201663Chicken and shrimp anyone?
View attachment 201664View attachment 201665View attachment 201666Even had time to throw a few down range!!!!

Heck yeah man! Sounds like a awesome day! Is that a Trijicon on your AR?

 

[BOSSMAN]

Heck yeah man! Sounds like a awesome day! Is that a Trijicon on your AR?

Oh man I would have to check my paperwork. I bought the M4 before Obama first term. She old, but still sexy as hell

 

[theswede]

I ask because I threw a EOTech XPS2 and a G33 magnifier on my 16 incher. It’s perfect for CQB type stuff, but I really want to build a 20 inches and throw a acog on there. They’re pricey as hell but man they work well and really hold up.

 

[BOSSMAN]

I ask because I threw a EOTech XPS2 and a G33 magnifier on my 16 incher. It’s perfect for CQB type stuff, but I really want to build a 20 inches and throw a acog on there. They’re pricey as hell but man they work well and really hold up.

Yeah If memory is good im pretty sure its a cheap Tristar I believe. I picked it up at a gun show. It gets the job done, red blue and green illumination with laser

 

[theswede]

Oh man I would have to check my paperwork. I bought the M4 before Obama first term. She old, but still sexy as hell

LOL! Obama! I forgot about him, which is really easy to do nowadays.

She is sexy, nice muzzle brake too.

 

[theswede]

Yeah If memory is good im pretty sure its a cheap Tristar I believe. I picked it up at a gun show. It gets the job done, red blue and green illumination with laser

Nice man! Nothing like letting the enemy know you got a bead on them!

 

[BOSSMAN]

Nice man! Nothing like letting the enemy know you got a bead on them!

Had a vortex in my hand Saturday morning for the bullpup but passed on it. It was at dicks sporting goods and I think it was a bit overpriced. I want it, but think I can find it cheaper. Its a low profile red dot and comes with a lifetime warranty.

 

[theswede]

Had a vortex in my hand Saturday morning for the bullpup but passed on it. It was at dicks sporting goods and I think it was a bit overpriced. I want it, but think I can find it cheaper. Its a low profile red dot and comes with a lifetime warranty.

My homie loves Vortex. He’s used everything down range and said if he’s buying anything with his own cash, it’s gonna be a Vortex.

 

[The Solution]

Seek a sports Chiropractor
Do no training for 3-5 days minimum after my scare in the ER you neeed to take this slow.

do nothing but heat and ice for 20 minutes on and off
Move as much as possible to prevent it from locking up and getting right
Stretch. Avoid extreme stretching like hanging from a pull up bar

These are gold

Also focus on doing a lot of deep breathing and core bracing to keep the back stable and prevent any tweaking while moving

 

[BOSSMAN]

Thanks @The Solution
Just watched the videos. I did some stretching Saturday morning after walking and I felt pretty dam good afterwards and like you stated above I was moving/walking all day long outside just doing stuff.

Slept great Saturday night, slept on reclining couch. Actually felt really good surprisingly.

Yesterday was not so much movement, just chilled all day. Back in the machine today, so gonna make it a point to get out as often as I can and keep moving. Definitely will be stretching, heat, and ice this evening.

 

[BOSSMAN]

229pm Xtend Elite sipping through workout
Treadmill
-1% - 4% decline/incline 3-3.5 mph
311 pm Stretch Stretch Stretch
340 pm workout complete
Pandora Ghostmane garage temp 40

Nothing to exciting, just trying to keep moving and get this back situated

 

[BOSSMAN]

Rotating heat and ice at the moment

 

[LeanEngineer]

I hurt my back a few years ago and went to a chiropractor. He put me in his magic chair and cracked my back and I did the electro therapy and it definitely helped.