BOSSMAN'S First supplement log on AM

319am Juice Daddy DAFT PUMP 2 Stano Karbolyn

Treadmill
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330am EAA sipping through workout
Accessories / All sets SS

Wide lat pulldown down 100lb x 10 x 3
Leg extensions 70lb x 12 x 3

Skull crusher ezbar 75lb x 12 x 3
Standing 1 leg reverse curl 20lb x 12 x 3

Standing ezbar curls close grip 75lb x 10 x 3
Bulgarian split squat bodyweight x 10 x 3

Overhead extension 60lb x 10 x 3
Walking lunges 20lb db x 12 x 3

Pec dec 100lb x 10 x 3
45lb plate front arm raises x 3

412am core/stretching/ ground roll
422 treadmill cool down
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430am workout complete
Garage Temp 30
Youtube mix

Morning AM, very nice workout this morning!!!

All these exercises were fairly easy. I pin this on the new 5 x 5 program making me stronger.

The Bulgarian split squats stood out the most. I do bodyweight, and this is because I shattered my knees and broke my legs back in 2001. These types of exercises have always been a challenge along with lunges. Its not so much the up and down movement but more of a stability issue, left to right. This morning the BSS and lunges were absolutely no issues at all and I really enjoyed it. The BSS I was actually able to do like a speed set. Again I pin this on the 5 x 5.

Next time I may even throw in some Dumbells


Everyone have a safe productive day 🇺🇸🇺🇸💥🇺🇸🇺🇸💥🇺🇸🇺🇸💥

Its cold as hell here on the east coast this morning. (Does that make sense? Cold as hell 🤷)
 
I bet even at 30 deg you worked up a nice sweat. 16 deg this morning in PA
 
Way too keep killing it and you with 8 hour days... Superman time!
 
MrKleen73 said:
Way too keep killing it and you with 8 hour days... Superman time!
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In previous years we usually cut back in November.

This December has been out of control, in a good way I guess. I'm Shipping out 3-6k ton a day myself. At first I thought the rail road strike was what cause the spike but dam its been everyday.

In the past I would train in the morning and cardio in the evenings. I'm gonna play that by ear when the time comes. Im really enjoying this 5 x 5 and want to push it twelve weeks. This is only week 3 so hopefully I can withstand without injury, loss of interest, and still progress throughout.

I haven't mentioned nutrition lately. I'm eating!!! I believe I lost an initial 12lbs when I kicked things back up in October. I've put 4lbs back on.
 
Gain That Muscle !!
 
319am Juice Daddy DAFT PUMP 2 stano Karbolyn
Invalid Link Removed
Treadmill

329 Warmup
Wide lat pulldown
Pec dec
Swiss ball wall squats

334am EAAS sipping through workout

WORKOUT B WEEK 3

Standing overhead Barbell press 125 x 5 x 5

Deadlifts 185 x 5 x 5

Incline Barbell bench 175 x 5 x 5

Barbell curls 85 x 5 x5

410am core Swiss ball crunches /
Ground roll / db side bends / db torso twist/ planks
420am treadmill cool down
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430am workout complete
Garage Temp 30
Youtube mix

Morning AM, up and at with another 5 x 5 in the books. Overhead press started out a little slow and heavy but got through it. Rest of the workout went well.

Is the any reason to switch up grips on deadlifts? Pro/cons? Right now I'm doing feet about Shoulders width apart with grip outside of shoulders with one hand undergrip and other over grip. Back in the day I did sumo, just was wondering.

Something else I noticed that is improving is my time and stability in the plank position. This could be just overall strength from being back in the gym 2 1/2 months or ill pin it on the 5x5.

So tomorrow can be an accessory day or a rest day. I have a full day of lawncare labor scheduled for Saturday and still need to get in one more 5 x 5 for the week. I will play it by ear, but will get the 5 x 5 in.

Everyone have a safe productive day 🇺🇸💥🇺🇸

Let's REFUND the police, not defund the police 🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸
 
Well, have heard that overhand grip is better when pulling heavy to avoid straining the bicep. But I definitely pull more mixed grip than overhand. Still my preferred grip. But I do try to switch which hand is under vs overhand go try and balance out.
 
Decided on a rest day today. I have to be at work at 530am, I didn't get out of bed until 513am. Was sleeping some kind of good.

I will hit 5 x 5 tomorrow morning and have 3 jobs scheduled afterwards. Two leaves jobs with the beast and shrubs/mulch job. Will consist of about 8 hours of labor. Sunday will probably be a rest day also.

Wife and I went out to dinner last night at our marina. Our server was a young 20 year old single mom just trying to make it off of her serving job. Lost her dad on her 16th bday, mom ran out on her, and her grandmother is raising her 12 year old brother.

She was so concerned about how she was going to take care of her little brother for xmas this year. I talked to her and she is definitely going to make it, she is a survivor. I have a weakness for these situations as my wife and i have both been there at the bottom Raising kids at 19-20 years old although we did have some help from our parents.

Anyways, we left her a 500$ tip on a 60$ tab. We left before she got the tab, hopefully she can sleep a little better and take care of her lil brother and get a few tanks of gas


Everyone have a safe and productive weekend 🇺🇸💥🇺🇸💥🇺🇸

PAY IT FORWARD
 
I love to help out hard working struggling people, if you are just sitting on your butt waiting for a handout you will get nothing from me !!
 
If you are able to keep a hold of it Double overhand is superior all day. But there comes a point where a guy isn’t going to be able to keep a hold of it. Hookgrip does it for me cuz every time I’ve done mixed grip I wreck my right biceps and lose training time. To each their own.
 
SkRaw85 said:
If you are able to keep a hold of it Double overhand is superior all day. But there comes a point where a guy isn’t going to be able to keep a hold of it. Hookgrip does it for me cuz every time I’ve done mixed grip I wreck my right biceps and lose training time. To each their own.
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I'm gonna play around with it. I don't have wraps like I used back in the day. Honestly I will probably not go over 225-250 at my peak.

Also, im gonna do some sets with sumo. Thats how I did it back in the day when I was doing comps

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Well after looking that doesn't look like a true sumo, but definitely a wide stance for sure
 
BOSSMAN said:
I'm gonna play around with it. I don't have wraps like I used back in the day. Honestly I will probably not go over 225-250 at my peak.

Also, im gonna do some sets with sumo. Thats how I did it back in the day when I was doing comps

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Well after looking that doesn't look like a true sumo, but definitely a wide stance for sure
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Play around with it for sure and definitely pull with whatever stance setup gives you the best leverage.
 
545am Juice Daddy DAFT PUMP 2 stano Karbolyn

Treadmill
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555am Warmup
Swiss ball wall squats
Pec dec
Wide lat pulldown

EAAS sipping through workout
559am
WORKOUT A WEEK 3

Flat barbell bench 205 x 5 x 5

Barbell squats 185 x 5 x 5

Standing Barbell overhead press 125 x 5 x 5

Barbell row 135 x 5 x 5

635am Situps x failure
638am workout complete
Garage temp 32
Youtube mix

Morning AM, blew through my routine this morning . Off to a long day of mulching. 10 yards of bulk, equivalent to around 275-300 bags.

Have a strong ass day 💪 🇺🇸💥🇺🇸💯
 
Enjoy your week end !
 
BOSSMAN said:
Morning AM, blew through my routine this morning . Off to a long day of mulching. 10 yards of bulk, equivalent to around 275-300 bags.
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I would just call this morning cardio instead!
 
Am family, BOSSMAN is cooked. I worked like an animal this weekend. All labor . Yesterday was mulch jobs
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Work like a Boss, eat like a Boss.

Last night
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Today, all with the beast walk behind blower

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Late lunch
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As of right now, there probably won't be any training tomorrow. I'm cooked
 
BOSSMAN said:
319am Juice Daddy DAFT PUMP 2 stano Karbolyn
Invalid Link Removed
Treadmill

329 Warmup
Wide lat pulldown
Pec dec
Swiss ball wall squats

334am EAAS sipping through workout

WORKOUT B WEEK 3

Standing overhead Barbell press 125 x 5 x 5

Deadlifts 185 x 5 x 5

Incline Barbell bench 175 x 5 x 5

Barbell curls 85 x 5 x5

410am core Swiss ball crunches /
Ground roll / db side bends / db torso twist/ planks
420am treadmill cool down
Invalid Link Removed
430am workout complete
Garage Temp 30
Youtube mix

Morning AM, up and at with another 5 x 5 in the books. Overhead press started out a little slow and heavy but got through it. Rest of the workout went well.

Is the any reason to switch up grips on deadlifts? Pro/cons? Right now I'm doing feet about Shoulders width apart with grip outside of shoulders with one hand undergrip and other over grip. Back in the day I did sumo, just was wondering.

Something else I noticed that is improving is my time and stability in the plank position. This could be just overall strength from being back in the gym 2 1/2 months or ill pin it on the 5x5.

So tomorrow can be an accessory day or a rest day. I have a full day of lawncare labor scheduled for Saturday and still need to get in one more 5 x 5 for the week. I will play it by ear, but will get the 5 x 5 in.

Everyone have a safe productive day

Let's REFUND the police, not defund the police
Click to expand...

@BOSSMAN I appreciate the refund the police quote! I’m about 25 months out from retiring with 30 years in law enforcement.
 
Afternoon AM, just checking in. No training today. My whole body is very sore today from all the manul labor over the weekend. Gonna finish this 10 hour shift, go home and stack some wood closer to the house and probably call it a day. Got a cord split over the weekend now I have to wheel barrel it and stack it closer to the house. We have bad weather coming in towards the end of the week.

A workout this morning would have been pointless. My whole body is super pumped and hard today.

Hope to start week 4 5 x 5 tomorrow qith some new increases on all exercises.

Have a good evening and spank the spouse on the ass real hard. I already put in for call ahead "seating" tonight 💪🇺🇸💥
 
Small update on my oldest son im SC.

He is recovering really well from his head trauma back in August.

First pic is before his incident

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I've shared this one with yall before


This pic he sent to me Friday night at midnight. He loves working out at the craziest times. Well I guess I'm at 3am so not to much of a difference.

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I see a huge difference. He is eating better, sleeping, staying out of bars, and is focusing on himself and its paying off.

We are still dealing with some crazy side effects from his head trauma. I think alot of the reason he works out at night is because the most severe side effects happen at night.

He is coming to visit this week for a while for the holidays. I have to get him some decent staples. God help him, he has been shopping at GNC and paying top dollar for crap. I will get him straight.


He really put some good words in my head over the weekend. I was praising him on all his hard work and his response was "I just want to be like you dad. I might never be as strong as you but I'm coming for you".. Fukkd me up a lil bit, in a good way. He doesn't realize how much that meant to me. Its gonna drive me harder so his thick ass don't catch me. 💪
 
Boy is lookin thick! Better watch out boss lol. Looks like you got him started in all the right habits and he had a solid role model to aspire to. Good on ya man!
 
SkRaw85 said:
Boy is lookin thick! Better watch out boss lol. Looks like you got him started in all the right habits and he had a solid role model to aspire to. Good on ya man!
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Thanks homie, he will probably pass me if he stays focused and that is perfectly fine with me.

But I will always have that old man mind control on his azzzz......🤠
 
SkRaw85 said:
Boy is lookin thick! Better watch out boss lol. Looks like you got him started in all the right habits and he had a solid role model to aspire to. Good on ya man!
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Agreed with this. Would not want to mess with him!!
 
Man he has really thickened up a lot. Very impressive work! Also, I love his ink!
 
MrKleen73 said:
Man he has really thickened up a lot. Very impressive work! Also, I love his ink!
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Thanks Kleen, he is doing it brother!!!

That fool pulled over on the side of our highway we live off of and took a pick of the street sign for his chest tattoo.

The others are all drag racing theme for an ongoing sleeve. Has a nitrous bottle, a pic of him on his bike racing. GSXR with flames so far 🤦. Man to be 21 years old!!!! 🇺🇸🇺🇸🇺🇸🇺🇸💯💯💯💯
 
"When he say shut up, I be quiet, but when he walks away... I be talking again!"
 
I can't tell you how often when people find out my name is Chris Tucker they say did you know there was a movie star...

Oh shut up, I don't live under a rock!
 
MrKleen73 said:
I can't tell you how often when people find out my name is Chris Tucker they say did you know there was a movie star...

Oh shut up, I don't live under a rock!
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“I’m a deranged motherfukker, took too many uppers, now it’s Rush Hour, Jackie Chan, Chris Tucker.”
-Mac Miller
 
SkRaw85 said:
That’s boss man wringing the actual neck of a pheasant, tableside. Hunger waits for no bossman.
Click to expand...
As you all can see when I go out for food, I order a ton of food. I like for everyone to be able to try multiple things and spread the love.....(and I get all the leftovers)


Speaking of birds....I need some smoked quail in my life
 
You son is young good training and proper nutrition and he will grow like the hulk. I wish I knew than what I know now!
 
BOSSMAN said:
As you all can see when I go out for food, I order a ton of food. I like for everyone to be able to try multiple things and spread the love.....(and I get all the leftovers)


Speaking of birds....I need some smoked quail in my life
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I was going to mention it looks like you all do a big family style ordering where everyone can try multiple things. I like that idea. My thing when I go out is to never tell the kids they have to eat off of a cheaper menu or only get certain things. I remember always feeling like a second hand citizen when my parents ordered whatever they wanted and told us to child's menu everything and sometimes even share from the kids menu when they were eating high on the hog.

I remember my mother looking at me in horror when I ordered the most expensive steak on the menu when we went out while she was here and my son said I'll have what he is having. She looked to me like are you going to let him eat that? I told her we don't make the kids eat cheap they just have to finish what they order even it as leftovers. It felt good to be able to say that, not because of spite but letting her know she got what she wanted out of raising me. Me to have things a little better than she did, and my kids to have it better than I did. All that to say I really like the idea of what you are doing, and it will help shape your children to be even more generous than you are.
 
I agree let the kids enjoy some of the finer things in life, just don't let them be wasteful
 
Rocket3015 said:
You son is young good training and proper nutrition and he will grow like the hulk. I wish I knew than what I know now!
Click to expand...

Agreed! I could say that with a lot of things to!
 
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Nice winter supper last night after getting all my outdoor chores completed 👌

317am Juice Daddy DAFT PUMP 2 stano Karbolyn

Treadmill
Invalid Link Removed
329am Warmup
Swiss ball wall squats
Pec dec
Wide lat pulldown

334an WORKOUT B WEEEK 4

Standing overhead Barbell press 130 x 5 x 5
*+5lb
Deadlifts 195 x 5 x 5
*+10lb
Incline Barbell bench 185 x 5 x 5
*+10lb
Barbell curls 90 x 5 x5
*+5lb

408am accessories
SS
Pec dec 100lb x failure x 2
Barbell upright row 90lb x 10 x 2

414am core
Crunches/ mountain climbers/ planks/ ground roll

420am treadmill cool down
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430am workout complete
Garage Temp 30
Youtube mix

Morning AM, up and at it this morning. Pretty chilly at 3am but we aint worried bout nuffin like that 💪

So first workout week 4 with small weight increases . Got every rep, every set. Yes I could feel the small increase in weight but I got them all.

Will probably do accessories, HITT, or rest tomorrow. Not sure yet.

Messed around with the deads grips. Looking like I either need to get a stronger overhand grip, straps, or just stay with the mix hook. I tried different grips and stances this morning. Still haven't found the sweet spot. Trying to protect the lower back and shins. Yall ever scrape them shins up doing deads?

Great workout, feeling good this morning.

Let's all have a safe productive day 💯🇺🇸💥💯🇺🇸💥

YOU HAVE TO BELIEVE TO RECEIVE
 
If you aren't chewing your shins up a bit you aren't doing it right. @Hyde and myself both use knee sleeves on the shin to protect them when deadlifting. I also have some long socks I use, they at least keep blood and skin off the bar. You want to pull the bar into your legs and keep as close to the body as possible so eating up your shins is a great sign.

If you want to protect the lower back you might want to lean toward Sumo, it is a lot more upright of a pull. I am like you though, my natural stance is a little wider than most peoples conventional stance, and my sumo's are honestly not too much wider than my normal stance. I am definitely stronger in conventional but I believe this to be due to skill since I am still somewhat new to sumo compared to conventional.

One way to get an idea of where you might want to set up your conventional stance is to close your eyes and jump up as high as you can in the air then look at where your feet are when you land. This is where your body feels it is the most stable and well planted, and that is why you go to it naturally when your eyes are closed. Doesn't mean it will be the best spot but should be good for generating a lot of force.
 
MrKleen73 said:
If you aren't chewing your shins up a bit you aren't doing it right. @Hyde and myself both use knee sleeves on the shin to protect them when deadlifting. I also have some long socks I use, they at least keep blood and skin off the bar. You want to pull the bar into your legs and keep as close to the body as possible so eating up your shins is a great sign.

If you want to protect the lower back you might want to lean toward Sumo, it is a lot more upright of a pull. I am like you though, my natural stance is a little wider than most peoples conventional stance, and my sumo's are honestly not too much wider than my normal stance. I am definitely stronger in conventional but I believe this to be due to skill since I am still somewhat new to sumo compared to conventional.

One way to get an idea of where you might want to set up your conventional stance is to close your eyes and jump up as high as you can in the air then look at where your feet are when you land. This is where your body feels it is the most stable and well planted, and that is why you go to it naturally when your eyes are closed. Doesn't mean it will be the best spot but should be good for generating a lot of force.
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Good job boy....tear them shins up 🤠

Thats good news, I got pretty solid form on all my lifts. I just have to remind myself that I just started deads again on a regular routine 4 weeks ago after 20+ years of not doing them.

I like the jump and land scenario. I need to just on an accessory day take the time with maybe 100lbs and work on form again.

If my memory recalls i was always best with the exact form your comfortable with just like in my pics above. A bit wider than shoulder width with a hook sumo pull.

Anyways, feeling strong and cocky!!!
 
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