Weights up, scales down…

Gym time 5:30 am 60 minutes
Bw-222

dogs woke me up last night then woke up the little one sleep was subpar. Felt pretty beat up today, to be expected I have been pretty low calorie this week.
Pre workout same as usual

box squats 20” box
185x5x5x5x5

leg extension
110x13x12x11x10x10

lying leg curl
110x10x10x8x8x8

shrugs
185x15x15x15x10x10
Drop sets with 25# plates matching reps

hip machine thing
No tracking

stretching foam rolling

more of a active recovery day got things moving some. Have never tried box squats, really enjoyed them. I might keep that in next week.
Also part of the reason it’s been harder this week is off the chewing tobacco so trying to get through the 7 days, it will pass.
 
You can do it, keep pressing on - good things are not easy, but they are worth it!

For the record, I am 5’10” and I need to use a 14” box to reach my competition depth. I don’t think you always need to squat through parallel for every scenario, but I probably wouldn’t exceed a 16-17” box for any reason besides rehab. I mention that because the higher the box, the more weight people need to achieve a good stimulus. Which is more load on the spine, more risk of trauma on impact, harder to control the touch, etc. Speaking from negative experience
 
Hyde said:
You can do it, keep pressing on - good things are not easy, but they are worth it!

For the record, I am 5’10” and I need to use a 14” box to reach my competition depth. I don’t think you always need to squat through parallel for every scenario, but I probably wouldn’t exceed a 16-17” box for any reason besides rehab. I mention that because the higher the box, the more weight people need to achieve a good stimulus. Which is more load on the spine, more risk of trauma on impact, harder to control the touch, etc. Speaking from negative experience
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I kept it light for one I have never done it so I wasn’t sure what was to come. Now I’m wondering if that was really 20” because when I was sitting on it it seem like it was perfect. Ah who knows I will check it out next time and keep that in mind and make sure to not undo good work!!
 
akboom87 said:
Gym time 5:30 am 60 minutes
Bw-222

dogs woke me up last night then woke up the little one sleep was subpar. Felt pretty beat up today, to be expected I have been pretty low calorie this week.
Pre workout same as usual

box squats 20” box
185x5x5x5x5

leg extension
110x13x12x11x10x10

lying leg curl
110x10x10x8x8x8

shrugs
185x15x15x15x10x10
Drop sets with 25# plates matching reps

hip machine thing
No tracking

stretching foam rolling

more of a active recovery day got things moving some. Have never tried box squats, really enjoyed them. I might keep that in next week.
Also part of the reason it’s been harder this week is off the chewing tobacco so trying to get through the 7 days, it will pass.
Click to expand...

I used Holts (alfalfa) to help kick Copenhagen. It’s no snuff but it’ll take care of the lip part. Tastes delicious too.
 
Yearly re season of the griddle. Grinder and wire wheel followed up with grinder and sanding pad. Then I just use the blackstone seasoning they sell. Was not a very warm day but needed done and I didn’t have much going on. Invalid Link Removed
start
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after wire wheel and sander

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roughly 30 minutes of burning and 3 small layers
 
Gym time 5 am 80 minutes
Pre workout pea relief + fish oil + 4 caps Pepti plex + 1 scoop pump addiction

Bench
165x5
175x3
185x3x3
195x3
165x10

incline DB press
50x10x9x8x8

BB row
135x8x8x8

lat pull down
145x10x10x10

pull up
BWx7

OHP
95x8
115x5x3
95x10

preacher curl
50x10x10 wasn’t feeling it

cable curl
45x15x15x10
Drop set with cable tricep pushdown
45x15x15x15

Romanian deadlift
135x8x8x8

felt really great today had big meals over the weekend to re fuel and was just what the body needed.
Today I will fast again not sure how long yet.
 
Gym time 5:30 am - 6:30 am
BW 222
Pre workout 1 scoop wild thang + pea relief + fish oil + 4 caps Pepti Plex

Snow storm over freezing rain, it’s like a workout waddling around trying not to bust my ass. Garage door was froze shut this morning slowed me down some.
Also gym was busier then I expected and didn’t get to some of the stuff I had planned, so did more squats. I’m moving deadlifts to Friday.

squats
185x8
225x5
245x5x3
265x3
275x3
295x2
245x8

Rack pulls
225x5x5
275x5x5

pull ups
Bwx5x5

lying leg curl
120x8x8x8x8

some other random stuff not worth anything

fasted until noon yesterday, will do the same today. Squats felt good, not as much oomph as I could have had because yesterday was super low carb just lean meats veggies and 200 grams of rice was all.
 
akboom87 said:
Snow storm over freezing rain, it’s like a workout waddling around trying not to bust my ass. Garage door was froze shut this morning slowed me down some.
Click to expand...

no thanks! we had false spring last week. it touched about 70f.
motivation and energy goes through the roof when it's sunny around here
 
Hyde said:
How does one unfreeze a garage door? Hot water & open before it refreezes?
Click to expand...

last winter you would have caught me out in the snow with my wifes hair dryer unfreezing a moronically placed pipe from prior generations that comes out of the ground, then straight into the house with around 12" of open air exposure. I never knew that pipe was even there until it froze half our houses running water in 19f temps lol
 
Little late update
Gym time 5am 70 ish minutes
Pre workout 1 scoop pump addict + pea relief + fish oil + 4 caps Pepti Plex
Performance and strength down todayi have been playing around with fasting intervals.

incline bench
155x10x8x8x8

Flat DB fly
40x10x10x10x8

Seated cable row
102.5x12x10x10x10

one arm DB row
70x10x10x10x10

incline DB lateral raise
20x13x12x12x10

incline DB curl
20x15x12x12x12

overhead cable tricep extension
35x15x12x10x10
20x30x20

workout felt really good just low on energy, still really decent pump and definitely feeling great! Buckling down because I really want to see my weight drop under 220 and get to the next stage.
 
akboom87 said:
Little late update
Gym time 5am 70 ish minutes
Pre workout 1 scoop pump addict + pea relief + fish oil + 4 caps Pepti Plex
Performance and strength down todayi have been playing around with fasting intervals.

incline bench
155x10x8x8x8

Flat DB fly
40x10x10x10x8

Seated cable row
102.5x12x10x10x10

one arm DB row
70x10x10x10x10

incline DB lateral raise
20x13x12x12x10

incline DB curl
20x15x12x12x12

overhead cable tricep extension
35x15x12x10x10
20x30x20

workout felt really good just low on energy, still really decent pump and definitely feeling great! Buckling down because I really want to see my weight drop under 220 and get to the next stage.
Click to expand...

Summer is around the corner! Good time to go for 200.
 
Nice work in here as usual. Would definitely like to see what a 200lb AKBoom looks like! Keep getting after it!
 
Gym time 5:15am 60ish minutes
BW 222 really thought this would have dropped this morning
Pre workout 1 scoop pump addict + pea relief + 4 caps Pepti plex + fish oil
Not listing warm up sets

deadlift (belted)
225x5
275x3x3x3x3
225x10

seated leg curl
95x18x13x13x12x12

front squat
135x8x8

seated leg extension
120x12x11x10
For fun 170x6 this was brutal

BB shrug
225x12x12x12

was pretty happy with this session not much fuel in the tank but had enough octane.
 
MrKleen73 said:
Nice work in here as usual. Would definitely like to see what a 200lb AKBoom looks like! Keep getting after it!
Click to expand...
Working on getting there man, hoping the weather gets better so I can start getting evening walks back into the mix. My body seems to really wanting to give push back on getting under 220!
 
akboom87 said:
Working on getting there man, hoping the weather gets better so I can start getting evening walks back into the mix. My body seems to really wanting to give push back on getting under 220!
Click to expand...

You’ve been in the 220s for a long time - this is likely a bit of a “set point”. Stick with it; your body will keep testing your resolve to change and then eventually you’ll get a sudden whoosh.
 
Hyde said:
You’ve been in the 220s for a long time - this is likely a bit of a “set point”. Stick with it; your body will keep testing your resolve to change and then eventually you’ll get a sudden whoosh.
Click to expand...
Yep I agree I been floating in the lower 220’s since January but once she does the whoosh I will be making headway for sure.
 
akboom87 said:
Gym time 5:15am 60ish minutes
BW 222 really thought this would have dropped this morning
Pre workout 1 scoop pump addict + pea relief + 4 caps Pepti plex + fish oil
Not listing warm up sets

deadlift (belted)
225x5
275x3x3x3x3
225x10

seated leg curl
95x18x13x13x12x12

front squat
135x8x8

seated leg extension
120x12x11x10
For fun 170x6 this was brutal

BB shrug
225x12x12x12

was pretty happy with this session not much fuel in the tank but had enough octane.
Click to expand...
Nice work!
 
Need to get my steps back up so went on a walk this afternoon with the family and then early this morning did 2 miles on the treadmill and a DB session that was super fun for whatever reason.
Might have been I had Hardy new Hixtape album blaring. It’s pretty much Joe Diffie re makes with a bunch of artists.
 
Happy Easter everyone! Hope the day is a good one.

another 2 miles on the treadmill and a little DB pump set. Set the incline to 6% and holy smokes I need to get back on this more often. Definitely an under conditioned from where I was at last summer.
 
Gym time 5am 64 minutes
Bw226

Pre workout 1 scoop pump addict + pea relief + fish oil + 4 caps Pepti plex

DB incline press
50x10x10x10x9

bench
175x3
185x3
155x5x5x5x5

BB row
140x8x8x8

lat pull down neutral grip
150x10x8x8
75x20

BB OHP
105x8x8x5

BB curl
60x13x13x10

ez bar skull crusher
60x16x13
 
akboom87 said:
Yep I agree I been floating in the lower 220’s since January but once she does the whoosh I will be making headway for sure.
Click to expand...

I felt that back in Jan/Feb when I was cutting down from 205 or whatever. I kept hitting like 190 (barely) or 192 but couldn't break through, then finally it was like 186 and off to some Mexican beach for margaritas and senoritas.
 
Gym time 5 am 65 minutes
BW 223
W4D2

Pre workout 1 scoop pump addict + pea relief + fish oil + 4 caps Pepti plex

also I got my knee sleeves in so first try with them.

squats
185x5
225x5
250x3x5x5x5
225x8

lying leg curls
125x8x8x8x8

leg press
355x10x10x10x10

deadlift
185x10
225x3x3x3x3 belted

Knee sleeves are amazing seemed to warm up much better and just felt good.
 
man knee sleeves are dope. I did my pulls yesterday without them and it made me quickly realize how much more exposed my shins and knees are during a deadlift without my sleeves lol
 
Dustin07 said:
man knee sleeves are dope. I did my pulls yesterday without them and it made me quickly realize how much more exposed my shins and knees are during a deadlift without my sleeves lol
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That was a super added benefit! I just couldn’t believe how much heat I was holding into my knees and how good it all felt during squats.
Mine are also 2x and not super snug so I wore them the whole time super comfortable and no issues.
 
Segansational said:
What brand knee sleeves?
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That is a good question I will have to look.
So back story to this. Originally I was going to get the rehband from elite FTS. I procrastinated on it forever, in the meantime I was also looking at some on Amazon and comparing different ones. I had a set in my cart.
Well my wife stocked up on some things and in that order she just left the sleeves thinking I wanted them 😂
 
As long as they are doing what you wanted them to do then it is a good thing!
 
if the off brand doesn't hold up, at least you'll learn that you love them and it will be easier for you to stomach the price of the Rehbands. I'm sure there are other good brands out there, but I'm still shocked how great my sleeves are at 8+ years old.

plus... damn what a great wife to just grab them for you, pretty awesome (y)
 
Dustin07 said:
if the off brand doesn't hold up, at least you'll learn that you love them and it will be easier for you to stomach the price of the Rehbands. I'm sure there are other good brands out there, but I'm still shocked how great my sleeves are at 8+ years old.

plus... damn what a great wife to just grab them for you, pretty awesome (y)
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Oh absolutely she does a lot for me and I will never complain about that.
 
Gym time 5 am 70 minutes
BW 223
Pre workout 1scoop pump addict + pea relief + fish oil + 4 caps Pepti Plex
W4 D3

DB bench
70x8x8x8x8
50x10

DB fly flat
40x8x8x8
30x12

seated cable row
100x10x10x8x8

neutral grip pull up
BWx7x6

one arm DB row
70x10x9x8x8

neck plate curls
10x12x10x10x10
20x10x8x8x8

DB lateral raise incline
15x15x12x12x12

Db incline curl
30x8x8x8x7

tricep kick back
20x15x12x12x12

strength definitely dropped but to be expected in my deficit. I did work late and ate late last night and had 300 grams of rice to carb back up some.
Also after my Pepti Plex runs out I’ll be just fish oil and pea relief and vitamin D for a while. Stashing some cheddar away for the wife’s birthday present.
 
Gym time 5 am 60 minutes ish
BW 221
w4-d4

deadlift
185x8
225x5x5x5
250x5x5x5
275x3x3
295x2x2

seated leg curl
100x18x16x12x12

leg extension
150x10x10x10

BB shrug
225x12x12

neck plate curls
10x12x12x12
20x10x10x10

Surprised it looked as good as it did. This week of fasting and low calories I definitely have not recovered very well and energy levels super low today. Also been a pretty long weeek at work this week as well.
Next week de load and cardio bump calories up a scoosh. Really thought I’d seee 219 on the scale this week but no dice yet. Definitely looking a little slimmer in the mirror.
 
220 flat again this morning still not complaining because I’m going to win.
Also letting everyone k ow Dave Tate table talk new episode with Mike Israetel about anabolics. Probably one of the most descriptive and knowledgeable podcasts I have heard and just lays it all out there. Haven’t got all the way through it yet myself.
 
akboom87 said:
220 flat again this morning still not complaining because I’m going to win.
Also letting everyone k ow Dave Tate table talk new episode with Mike Israetel about anabolics. Probably one of the most descriptive and knowledgeable podcasts I have heard and just lays it all out there. Haven’t got all the way through it yet myself.
Click to expand...

Without listening to it, I can say I enjoyed Dr Mike a lot on the last Table Talk he did, and he is both very knowledgeable & entertaining.
 
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