BOSSMAN'S First supplement log on AM

[LeanEngineer]

Ok, ill take one of everything from SNS and a few bottles from Apex.

Thanks @Rocket3015

I had to restrain myself yesterday! There were too many good deals out there!

 

[Rocket3015]

It is a true struggle !!

 

[BOSSMAN]

Found it yesterday morning 11am

Unfortunately the meat was spoiled....talk about a workout????

 

[MrKleen73]

Good you found him, and bummer you don't get to enjoy the meat.

 

[Rocket3015]

Nice Rack !

 

[BOSSMAN]

Morning AM, starting off with some meal prep burritos for the week

Yesterday was a rest day. We celebrated my wife's bday BOSSMAN style

Local Italian joint, there servings are huuuge!!!!

Look at the size of my home boys sub!!!

Food porn

 

[MrKleen73]

Happy Belated BDay to the wife! Boy does that stuff look good. I have been craving some good pizza the last couple of days. This didn't help with that. I may have to treat myself after all.

 

[BOSSMAN]

Happy Belated BDay to the wife! Boy does that stuff look good. I have been craving some good pizza the last couple of days. This didn't help with that. I may have to treat myself after all.

Dude I have had a craving for pizza for a month or so. Not pizza hut or lil ceasers, real homemade pizza.

Do it!!!! Along with the r&r eat the pizza.

I will say I'm quite happy with myself over this holiday. I never went crazy with portions and still absolutely enjoyed myself. Got in some good workouts and a couple good buzzes to

1030am Monster Ultra DAFT pump 2 stano
Treadmill

1051am EAAS sipping through workout

Overhead extension 40lb x 20 x 2
Tricep pushdown 100lb x 12 x 2

Machine squats 100lb x 20 x 2
Seated db curl elbow on inside knee 25lb x failure x 2

Pec dec 80lb x failure x 2
Bulgarian split squat bodyweight x 10 x 2

Skull crusher ezbar 55lb x failure x 2
21s ezbar 55kb x 2

Situps x 20 x 2
Push ups x 20 x 2

1120am treadmill

1154am workout complete
Garage Temp 52
Aaron Lewis live concert

 

[MrKleen73]

Same here on being pretty happy with how I handled myself with the food. Yeah I relaxed a bit and had a few desserts but never went crazy. I only had a couple of Angry Orchard Crisp Apple beers and a Honey Sting on the rocks on Thanksgiving. That Wild Turkey's answer to all the cinnamon flavored whiskeys but with honey and ghost pepper instead of cinnamon. Good stuff!

 

[LeanEngineer]

Morning AM, starting off with some meal prep burritos for the week

View attachment 225328

Yesterday was a rest day. We celebrated my wife's bday BOSSMAN style
View attachment 225329View attachment 225330View attachment 225331


Local Italian joint, there servings are huuuge!!!!

View attachment 225332
Look at the size of my home boys sub!!!

Food porn

View attachment 225333View attachment 225334View attachment 225335

Man my mouth is watering. That's some good looking Italian food!

 

[Segansational]

Same here on being pretty happy with how I handled myself with the food. Yeah I relaxed a bit and had a few desserts but never went crazy. I only had a couple of Angry Orchard Crisp Apple beers and a Honey Sting on the rocks on Thanksgiving. That Wild Turkey's answer to all the cinnamon flavored whiskeys but with honey and ghost pepper instead of cinnamon. Good stuff!

How spicy is that??

 

[Rocket3015]

Burritos are a great idea for meal prep !!

 

[BOSSMAN]

Burritos are a great idea for meal prep !!

Just knocked down first one of the week, 30g protein

 

[Rocket3015]

Just knocked down first one of the week, 30g protein

I like the idea you can pretty much put anything you need or want in there !!

 

[SkRaw85]

Damn that is an Italian feast! Happy belated to the missus

 

[BOSSMAN]

Damn that is an Italian feast! Happy belated to the missus

We had 15 different dishes, I just took pics of what I could get my hands on

 

[MrKleen73]

How spicy is that??

Honestly it isn't very spicy at all. I would say anyone who likes anything even mildly spicy could handle and enjoy it. Just warms you up a little. Best way to explain it is I would put it at a cinnamon type of spicy, but a cleaner taste. Still sweet though, it does have honey.

 

[BOSSMAN]

Good morning AM!!!!!!

Back at it after a long holiday break. Managed to keep things pretty decent with nutrition and stayed focused on some type of workouts or movements.

After 3 day break from workouts, came back strong this morning.

Supper last night

Colorful

318am Juice Daddy DAFT PUMP 2 stano
Treadmill

329am EAAS sipping through workout

Warmup
Pec 60lb x 15 x 1
Swiss ball wall squats bodyweight x 15 x 1

332am Workout A

Flat barbell bench
185 x 5 x 5

Barbell squats
165 x 5 x 5

Standing Barbell overhead press
115 x 5 x 5

Barbell row
115 x 5 x 5
409am
Core
Heavy bag
419am treadmill cool down

430am workout complete
Garage Temp 47
Pandora YouTube Metallica

Switching things up here. Ive enjoyed myself the last month with workouts on the fly that have pretty much turned into HIIT and full-body workouts.

I feel its time to get a little more structure and have a plan. So I decided to go with a 3 day 5 x 5 and anything after that will be accessory work,cardio,and HIIT.

So today was day 1 and I really enjoyed my workout. I actually added a 4 the exercise outside of my template and handled it well. Now let's see how long that can last.

I'm looking for any and all advice from yall. Don't pay so much attention to the weight at this time. Im not trying to set records here. I'm trying to stay healthy, fit, and get strong . I will increase weight as I feel accordingly. Also, want to stay injury free.

Workout A. Workout B
Bench. Squat
Squats. Overhead press
Overhead press. Deadlift
Barbell row* Bench/Barbell row*

So should I ditch the 4th exercise or what other lift would be good for workout B as a 4th lift?

Trying something different here fellas

Let's all have a safe productive day

 

[BOSSMAN]

Just noticed my last post didn't come out like I thought

Workout A

Bench
Squats
Overhead press
Barbell row


Workout B

Squats
Overhead press
Deadlifts
Bench/Barbell row*

 

[BOSSMAN]

Anyone else warm up there post workout meal like this??.

Country folk can survive

 

[Rocket3015]

View attachment 225468

Anyone else warm up there post workout meal like this??.

Country folk can survive

I used to work in a tire factory, we would throw our meal in the tire mold for about half an hour. Some of the bigger tires we would put a bushel of corn in there and have corn on the cob !!

 

[MrKleen73]

Just noticed my last post didn't come out like I thought

Workout A

Bench
Squats
Overhead press
Barbell row


Workout B

Squats
Overhead press
Deadlifts
Bench/Barbell row*

My suggestion would be to Nix the squats on workout B and make the Deadlifts your main lift. Squatting twice a week AND doing dead lifts is going to be brutal on recovery. Especially with your regular workload with both of your jobs. Bench seems to do really well with twice a week but your pecs are pretty big so you might consider swapping out that 4rth for a vertical pull like pull ups instead of bench or rows. Your back thickness will get hit hard with the deadlifts already. Just some things to consider.

If adding anything else in i would recommend arm work or medial/rear delt supersets.

 

[BOSSMAN]

318am Juice Daddy DAFT PUMP 2 stano
Treadmill / Ground roll

334am EAAS sipping through workout

Workout B

Warmup
Wide lat pull down 80lb x 15
Swiss ball wall squats x 15

338am

Standing Barbell overhead press
115 x 5 x 5

Deadlifts
165 x 5 x 5

Incline Barbell bench
155 x 5 x 5

Barbell curls
85 x 5 x 5

409am Accessories

Db hammer curls
40lb x 8 x 2

Reverse curls ez bar
55 x 10 x 2

Seated preacher curls cable
60lb x 10 x 2

421am Treadmill cool down

430am workout complete
Garage Temp 38
Youtube mix

Morning AM, not a bad workout for running off of 4 hours of sleep after a 20 hour day yesterday. Up at 3am to exercise, 10 hour shift, home to shower and travel 70 minutes to my sons 730pm bball game, home at 1030pm, sleep at 11pm, up today at 3am to do it again.

So I ran the 5 x 5 again today and felt really good and strong. I definitely could have added weight to all exercises but didn't. Back is a lil tight from sitting on the dam bleachers last night.

Did I make a good decision by actually doing barbell curls 5 x 5? Then arm accessories afterwards? Or could I have chosen a better 4th lift and then just did arm accessories?

Really want to stick to this template but need to work out the kinks for best results.

I want to train tomorrow and Saturday, do I do accessories and HITT tomorrow and 5 x 5 on Saturday?

Everyone have a good ass day!!!!!

 

[Rocket3015]

Good to see you back to a daily routine !

 

[BOSSMAN]

Good to see you back to a daily routine !

Oh yeah, ive been pretty consistent for a month or two now. Just trying to get a little more structured.

My day job will eventually cut back to an 8 hour shift for the winter and Lawncare will be pick amd choose what I want to do.

I usually get in my best shape October-April. I can meal prep, cook dinners, rest, and focus on me.

 

[BOSSMAN]

Ok I've made a decision for tomorrow, it will be Accessories and HITT

 

[Segansational]

Just noticed my last post didn't come out like I thought

Workout A

Bench
Squats
Overhead press
Barbell row


Workout B

Squats
Overhead press
Deadlifts
Bench/Barbell row*

Ok, now I see your plan. I think originally I assumed (maybe Kleen did too) that you weren't doing any direct arm work. But from looking at the most recent post, these are just the 5x5 exercises, then you're doing some traditional 3x10-12, etc.

So, what about something like either close grip bench press for some heavy tri work, or upright rows for traps/delts? Alternatively, if you want to keep a row movement, you could do a variation like T-bar or something more for middle back.

 

[BOSSMAN]

Ok, now I see your plan. I think originally I assumed (maybe Kleen did too) that you weren't doing any direct arm work. But from looking at the most recent post, these are just the 5x5 exercises, then you're doing some traditional 3x10-12, etc.

So, what about something like either close grip bench press for some heavy tri work, or upright rows for traps/delts? Alternatively, if you want to keep a row movement, you could do a variation like T-bar or something more for middle back.

Well the 5 x 5 is set for 3 days a week.

So that leaves 4 days for rest, cardio, and accessories.

I just need to catch a groove and build a schedule

 

[MrKleen73]

On the 5x5 it is really a strength focused plan so if your goal is to really increase curling strength that is a good plan. If biceps size I would look to do chin ups in a 5x5 instead. You hit a lot more things efficiently and not many things hit the biceps harder than chin ups. Plus with you doing direct biceps work in your accessories I think having a vertical pull somewhere in your week is far more important for overall development.

 

[SkRaw85]

View attachment 225468

Anyone else warm up there post workout meal like this??.

Country folk can survive

The old heater burrito never fails lol. I have a muff pot on the snowmobile. Attaches to muffler and heats up goodies while you ride.

 

[MrKleen73]

The old heater burrito never fails lol. I have a muff pot on the snowmobile. Attaches to muffler and heats up goodies while you ride.

A muff pot sounds like something you eat but never swallow.

 

[BOSSMAN]

Supper

 

[LeanEngineer]

View attachment 225546
Supper

High protein and clean eatting! That's the way to do it!

 

[BOSSMAN]

318am Juice Daddy DAFT PUMP 2 stano
Treadmill

331am EAA sipping through workout

Accessories

Barbell upright row
65lb x 10 75lb x 10. 85lb x 8
Straight arm plate raise 45lb x 10 x 3

Leg extension 50lb x 12 60lb x 10 70lb x 8
Standing 1 leg reverse curl 20lb x 10 x 3 each

Overhead extension 60lb x 12 x 3
Bench dips bodyweight x failure x 2

Db shrugs 60lb x 12 x 3
Wide lat pulldown 100lb x 10 x 3

Pec dec 80lb x failure x 2

Barbell 21s x 2

418am treadmill cool down

430am workout complete
Garage Temp 32
Youtube mix

Post

Morning AM, BOSSMAN up and at it on this freezing cold Friday. Who cares? It builds character sweating in a freezing garage at 3am

Nice workout this morning. At the pont now after a month or two of getting back into things were im looking forward to tomorrow's workout. Getting stronger and definitely looking ......I think the word id "BEEFY" .

Everything is coming together, gonna try and keep my nose clean tonight so I can get in my 3rd 5 x 5 of the week in tomorrow morning.

Wife and I will be celebrating out anniversary tomorrow in WV. Plans are to relax at Harpers Ferry during the day, I have tickets for Aaron Lewis, hit the casino, and then .. well yall know the drill !!!!!!

Hope to work Sunday if I get home at a decent time and also my dad will be turning 70 on Sunday. If you guys could meet my pop you would think he is 55. 1 pill a day for gout and thats it. He is a fukkn bull and hometown legend.

Not doing much for him on Sunday but my wife and I are having him a full blow out suprise party next Saturday at our house. My bday is next Thursday so that's how ill lure him to the house Saturday. Have over 50 people confirmed already. My whole family from Ohio, Florida, SC, MD, and all the local yocals will be there. Got a dj set up for a good time.

Let's all have a safe productive weekend


Saying of the day " Theres a good chance I may go to hell, but dammit think of all the bad ass stories I can tell"

 

[Rocket3015]

My wife's family is from Harpers Ferry !!

 

[SkRaw85]

A muff pot sounds like something you eat but never swallow.

Got one of those as well

 

[BOSSMAN]

My wife's family is from Harpers Ferry !!

Going to hang out at "The Barn"

 

[BOSSMAN]

Going to hang out at "The Barn"

@Rocket3015

Was "The Barn" around when you were running around that area?

 

[Rocket3015]

@Rocket3015

Was "The Barn" around when you were running around that area?

I never ran around down there, I worked in Keyser WVa (Actually Piedmont)

 

[MrKleen73]

Nice looking session this morning @BOSSMAN!

My wife's family is from Harpers Ferry !!

I never ran around down there, I worked in Keyser WVa (Actually Piedmont)

I was raised in Elkview just outside of Charleston until my Mom sent me to live with my Dad down here in Texas.

I remember them trying to step to this Hill Billy as they called me. You don't F with someone raised in the mountains... After a while though I just started telling them "You know what the difference is between a redneck and a hillbilly? The mountains!" it would get a laugh and we would often end up friends.

 

[BOSSMAN]

Nice looking session this morning @BOSSMAN!



I was raised in Elkview just outside of Charleston until my Mom sent me to live with my Dad down here in Texas.

I remember them trying to step to this Hill Billy as they called me. You don't F with someone raised in the mountains... After a while though I just started telling them "You know what the difference is between a redneck and a hillbilly? The mountains!" it would get a laugh and we would often end up friends.

So tomorrow I will be a redneck in the mountains

 

[Rocket3015]

So tomorrow I will be a redneck in the mountains

That makes you a Hillbilly !!

 

[BOSSMAN]

That makes you a Hillbilly !!

I'll take it!!!!!

I get in where I fit in

 

[LeanEngineer]

318am Juice Daddy DAFT PUMP 2 stano
Treadmill
View attachment 225571
331am EAA sipping through workout

Accessories

Barbell upright row
65lb x 10 75lb x 10. 85lb x 8
Straight arm plate raise 45lb x 10 x 3

Leg extension 50lb x 12 60lb x 10 70lb x 8
Standing 1 leg reverse curl 20lb x 10 x 3 each

Overhead extension 60lb x 12 x 3
Bench dips bodyweight x failure x 2

Db shrugs 60lb x 12 x 3
Wide lat pulldown 100lb x 10 x 3

Pec dec 80lb x failure x 2

Barbell 21s x 2

418am treadmill cool down
View attachment 225572
430am workout complete
Garage Temp 32
Youtube mix
View attachment 225573
Post

Morning AM, BOSSMAN up and at it on this freezing cold Friday. Who cares? It builds character sweating in a freezing garage at 3am

Nice workout this morning. At the pont now after a month or two of getting back into things were im looking forward to tomorrow's workout. Getting stronger and definitely looking ......I think the word id "BEEFY" .

Everything is coming together, gonna try and keep my nose clean tonight so I can get in my 3rd 5 x 5 of the week in tomorrow morning.

Wife and I will be celebrating out anniversary tomorrow in WV. Plans are to relax at Harpers Ferry during the day, I have tickets for Aaron Lewis, hit the casino, and then .. well yall know the drill !!!!!!

Hope to work Sunday if I get home at a decent time and also my dad will be turning 70 on Sunday. If you guys could meet my pop you would think he is 55. 1 pill a day for gout and thats it. He is a fukkn bull and hometown legend.

Not doing much for him on Sunday but my wife and I are having him a full blow out suprise party next Saturday at our house. My bday is next Thursday so that's how ill lure him to the house Saturday. Have over 50 people confirmed already. My whole family from Ohio, Florida, SC, MD, and all the local yocals will be there. Got a dj set up for a good time.

Let's all have a safe productive weekend


Saying of the day " Theres a good chance I may go to hell, but dammit think of all the bad ass stories I can tell"

I only have one question... Where are the green olives on that wrap?!

 

[BOSSMAN]

I only have one question... Where are the green olives on that wrap?!

Smart man

 

[BOSSMAN]

This was hiding in the bottom of my supp stash.......will be putting this to work today like the good ole days

 

[Rocket3015]

I only have one question... Where are the green olives on that wrap?!

I was going to ask the same question ??

 

[BOSSMAN]

908am Juice Daddy DAFT PUMP 2 stano Karbolyn

Treadmill Warmup Ground roll

Swiss ball wall squats bodyweight
Flat bench close grip 55lb

925am Workout A

Flat Bench 185 x 5 x 5

Barbell squats 165 x 5 x 5

Barbell overhead press 115 x 5 x 5

Reverse incline supported db rows 60 x 5 x 5

957am 5 x 5 complete 32 minutes

Accessories for maximum pump for the day and tonight......big plans

Db flys 20lb front side behind waist x failure 48 reps

Bench dips bodyweight x failure 26 reps

Seated close grip ez bar curls 55lb x failure 22 reps

1009 treadmill cool down

1020 workout complete
Garage temp 49
Youtube FFDP concert

Off to **** shower shave and I'm out!!!!!!

Haven't been on a 1 on 1 date for a while, definitely a rest day tomorrow from training but may do some lawncare.

Off to WV, Everyone have a safe productive weekend

 

[Rocket3015]

You and the wife have a great time !

 

[LeanEngineer]

Off to **** shower shave and I'm out!!!!!!

Haven't been on a 1 on 1 date for a while, definitely a rest day tomorrow

1 on 1 date with wife definitely calls for rest day the following day!