Weights up, scales down…

[akboom87]

Dakotas and Minnesota had the gnarliest mosquitos I’ve ever seen. Jurassic park status. Those lil bastards love my blood type. They taught me hate.

Oh they are freaking horrible this year with all the rain!

 

[Dustin07]

Dakotas and Minnesota had the gnarliest mosquitos I’ve ever seen. Jurassic park status. Those lil bastards love my blood type. They taught me hate.

my little brother went to costa rica for his honeymoon years ago and he came back looking like he had the chicken pox but his wife didn't get bit once, lol

 

[Hyde]

my little brother went to costa rica for his honeymoon years ago and he came back looking like he had the chicken pox but his wife didn't get bit once, lol

If you go camping, you want to go with me - you won’t get bit at all, and I’ll have lost a pint.

 

[akboom87]

Goooood late morning!
Wake up time 4:25 am 1 big scoop of All Out Ultra 12 ounces of water and down the hatch. No tingles the last 2 days.

gym time 5am-6:20 ish am

squat (62.5%)
165lbs x 10x10x10x10

wide squat(6-8rpe)
175lbs x10x10
155lbs x 10

front squat (6-8rpe)
105lbsx10x10x10

took a drink of water and then not sure what happened butttt I had to make a b line to the bathroom and puked

leg extensions (6-8rpe)
80lbsx15x15
70lbs x 15x15

body weight walking lunges made a few laps around the gym. Program called for 4 sets of 15 reps.

Ab machine
110lbs x 15x15x15x15

this was a pretty grueling session not going to lie. Legs were on fire and wobbly as hell leaving the gym!
Definitely a lot stronger on the squats this week.

 

[Hyde]

Puke and rally!!!

 

[Dustin07]

took a drink of water and then not sure what happened butttt I had to make a b line to the bathroom and puked

ahahaha I'm sorry man I had to laugh cause this looks like every 4:30am session I ever had

 

[akboom87]

ahahaha I'm sorry man I had to laugh cause this looks like every 4:30am session I ever had

I keep thinking my weight selection is to low starting out,but by the end I do not wonder

 

[Dustin07]

I keep thinking my weight selection is to low starting out,but by the end I do not wonder

I struggle to hydrate enough to not get sick on early sessions so I will literally pound a gatorade or any electrolyte I can on my way. My dad got me my first membership when I was 16 and I'd drive to the gym with him before he had to go to work around 5am, then back home to shower for high school and most days I'd pull over on the way home and puke. back then a simple banana seemed to help. Now days if it's an early shift, I pound a gatorade or other electrolyte first thing when I wake up, then my preWO on top of that. Then I go to work feeling over heated and sweaty for the next few hours and have to skip my morning coffee ritual lol.

 

[akboom87]

Wake up time 4:25 am
1 heaping scoop of Ultra and this time I big glass of water, not sure how many ounces.
Gym time 5:10 am-6:15am ish

OHP (62.5%)
85lbs x10x10x10x10

wide grip bench press (6-8rpe)
155lbsx10
135lbsx10x10

behind the neck push press (6-8rpe)
95lbs x10
85lbs x10x10

Standing lateral raise
15lbs x15x15x15x15

ex bar skull crusher
50lbs x 15x15x15
40lbs x 15

rope tricep pushdown
25lbs x15x15x15x15

another solid session. Didn’t feel quite as strong on the overhead work as I was hoping today, still hit all targets though. Had to drop weight on last set of skull crushers and dropped from 30lbs to 25lbs on rope tricep push downs.

 

[akboom87]

 

[Dustin07]

I've really been liking bringing those ez bar skull crushers into the routine. It honestly takes me probably the first 8 reps of every set to get the full stretch and start to "feel" them right, but the last few reps are murder lol.

 

[akboom87]

I've really been liking bringing those ez bar skull crushers into the routine. It honestly takes me probably the first 8 reps of every set to get the full stretch and start to "feel" them right, but the last few reps are murder lol.

Most definitely my first set is a breeze after that I can feel it kicking in and getting to work.

 

[Dustin07]

yeah I don't know if it's cause i'm retarded and my form just takes that long to activate or what but it's definitely a movement that requires a fair number of reps before it starts to hit. Looking back over the past year skull crushers are probably the only "new" movement that I really brought back to the routine for triceps, (and actually, far less dips than historically) but definitely feel like I've seen some arm growth so I'm assuming they are making a contribution.

 

[SkRaw85]

If you go camping, you want to go with me - you won’t get bit at all, and I’ll have lost a pint.

Less hematocrit more west Nile!

 

[SkRaw85]

View attachment 242876

You’re growing some thick traps there man

 

[MrKleen73]

You’re growing some thick traps there man

His chest is really thickening up too!

 

[akboom87]

You’re growing some thick traps there man

Thanks man!

His chest is really thickening up too!

thanks man, definitely feeling a little more solid!

 

[akboom87]

Woke up a little later this morning, I did not want to get out of bed.
4:40am I put my cup on a scale zeroed out and measured out the grams. I can’t remember now off the top of my head 24-26 grams? Anyway was a scoop and a little more. No tingles or anything. Mixed up great and chug a lug!
Gym time 5:15-6:30 am

Deadlift (62.5%)
195lbs x10x10x10x10

Romanian deadlift (6-8 rpe)
145lbs x10x10x10

good morning BB
I dropped the weight some to get a better feel for the movement
115lbs x10x10x10
I think I finally figured out how to lock the bar on my traps and this felt really good today.

BB bent over row (6-8 rpe)
105lbs x 15x15x15x15

lying leg curl
95lbs x15x15x15x15

Hanging leg raises
15x15x15x15

Week 2 completed, definitely feeling a little sore and rundown today.

 

[Dustin07]

You’re growing some thick traps there man

that's always the first thing I notice in his pics for sure

 

[SkRaw85]

that's always the first thing I notice in his pics for sure

Hay bale chuckers

 

[Dustin07]

Hay bale chuckers

buckin' hay is the original clean and jerk!

 

[akboom87]

Gym time 5am -6:25am

bench (65%)
140lbs x10x10x10x10x10

wide grip bench (6-8rpe)
115lbs x10x10x10x10

Incline bench
95lbs x10x10 had to drop weight
85lbs x10x10

T bar row
70lbs x15x15x15x15x15

lat pull down
100lbs x15x15x15x15x15

ez bar curls
50lbs x15x15x15x15x15

 

[akboom87]

This was quite grueling to get through, upper body was the most pumped I have been at any time. Felt good to get through it though!

 

[Dustin07]

This was quite grueling to get through, upper body was the most pumped I have been at any time. Felt good to get through it though!

solid session! gotta love that volume.
other than the preWO what's your current stack?

 

[akboom87]

solid session! gotta love that volume.
other than the preWO what's your current stack?

Only thing I’m using is prime XT, but got to be honest I have not been very consistent on it last few weeks.

 

[MrKleen73]

Only thing I’m using is prime XT, but got to be honest I have not been very consistent on it last few weeks.

Got to be consistent with something like that. Levels build up, and get better with consistent use.

 

[akboom87]

6/11/24
Almost didn’t get out of bed, Monday was a long day in the sun ended up getting like 12k+ steps in.
Dragged myself out of be at 4:30am 1 heaping scoop of All Out and water also had a cup of coffee.
Gym time 5:10am-6:15am

squats (65%)
170lbs x10x10x10x10x10

wide squat
135lbs x10x10x10x10

front squat
Skipped I just didn’t have it

leg extension
80lbs x15x15x15x15x15

machine ab crunch
110lbs x15x15x15x15x15

Was not an easy session.

in other news we have induction scheduled 2 weeks from now, right at the 39 week mark. Check ups have been going well he is still below the percentage range but still increasing so that is good. Will have a week maybe 2 off from work to help around the house and all while she recovers.

 

[Dustin07]

1 heaping scoop of All Out and water also had a cup of coffee.

have you tried weighing it out like Hyde mentioned the other day vs the scoops?
I felt like the Ultra hit way harder when I weighed it out vs a scoop.

in other news we have induction scheduled 2 weeks from now, right at the 39 week mark. Check ups have been going well he is still below the percentage range but still increasing so that is good. Will have a week maybe 2 off from work to help around the house and all while she recovers.

getting closer!!

 

[akboom87]

have you tried weighing it out like Hyde mentioned the other day vs the scoops?
I felt like the Ultra hit way harder when I weighed it out vs a scoop.



getting closer!!

Yep Friday I used a scale was like a full scoop and then a little more, did notice it seemed to be stronger at the dosage weight.

It is getting close and work has been crazy trying to wrap up 2 bridge projects before he comes so I don’t have to worry about that!

 

[Hyde]

Excited for you! Keep your chin up and stay on the grind 🫡

 

[MrKleen73]

I bet you can't wait for your new addition! Excited for you too!

 

[akboom87]

I bet you can't wait for your new addition! Excited for you too!

Beyond excited for him to be here! Are little girl is now 15 months old and she is growing so fast and learning so much it’s crazy how fast it goes.

 

[Dustin07]

Are little girl is now 15 months old

<does math>

 

[dapack]

Lifting at 510am is some serious self motivation. Def not for me.

 

[akboom87]

Lifting at 510am is some serious self motivation. Def not for me.

It definitely took a while for it to become routine. The one thing that I do enjoy is the crowd is pretty small in the early morning hours.

 

[Dustin07]

The one thing that I do enjoy is the crowd is pretty small in the early morning hours.

there is a reason for that:

 

[akboom87]

gym time 5am-6:15am
Day 3 week 3 of wave 1 base phase

BB OHP (65%)
90lbs x10x10x10x10x8
Couldn’t quite get the last 2 reps of the last set

Wide bench (6-8rpe index finger on ring)
120lbs x10x10x10x10

Behind the neck push press
95lbs x10x10x10x10

standing lateral raise
15lbs x15x15x15
12.5lbs x15x15

ex bar skull crusher
50lbs x15x15x15x15
40lbs x15

cable rope Tricep push downs
30lbs x15x15x15x15x15

 

[akboom87]

From Tuesday’s blah session with yesterday as a rest day and got some more food in and more sleep today was a big turnaround. Will be glad this is the last week of this wave and move on to wave 2 of the program.

 

[akboom87]

Also had some changes in plans yesterday. My wife’s doctor is changing the scheduled induction date, to earlier so she will be on shift for it. So now we will be going in June 23rd, 10 days from now . Got arrangements made for the grandparents to be here at the new date to stay with are daughter and watch the dogs etc.

 

[Dustin07]

how close is that June 23 to 40 weeks? things sound like they're looking pretty good!

 

[akboom87]

how close is that June 23 to 40 weeks? things sound like they're looking pretty good!

Well fetal medicine doesn’t want her to go past 39 weeks and 39 weeks would be June 26th I think.

 

[Hyde]

Lifting at 510am is some serious self motivation. Def not for me.

Man it’s hard for me to just get out of the bed to my 5am alarm! I don’t even get to the gym until around 6:30 usually, and he’s done already lol

 

[akboom87]

The heat and the high volume this week have been kicking my ass.
Slow getting out of bed wake up 4:45 am 1 large rounded scoop of All Out Ultra and a cup of coffee as well.

gym time 5:15am 6:30 am

deadlift (65%)
205lbs x10x10x10x10x10

Romanian deadlift
135lbs x10x10
155lbs x10x10

BB good morning
115lbs x10x10x10x10

BB row
115lbs x15x15x15x15x12 (dying)

seated leg curl
90lbs x15x15x15
80lbs x10(leg cramp) x15

I was toast after this, I almost pushed this untill tomorrow morning but forced myself out of bed.

this wave has not been fun, but I think also really showed me that my base foundation needed the work and conditioning.

 

[Dustin07]

this wave has not been fun

I will never forget the exact day where smolov jr killed me. it was a 4 x 9 day at some ridiculous percentage of my squats. that one absolutely crushed me lol.

BUT ! today I could walk into that day right now I think and have no problem with those numbers that once nearly put me in the E.R. lololol

 

[akboom87]

I will never forget the exact day where smolov jr killed me. it was a 4 x 9 day at some ridiculous percentage of my squats. that one absolutely crushed me lol.

BUT ! today I could walk into that day right now I think and have no problem with those numbers that once nearly put me in the E.R. lololol

Oh for sure! I will be curious to see what kind of PRs will come at the end of this program!

 

[akboom87]

Well big storm hit about 1 am and lost power until 6 am so no gym this morning. At the office but going to be a short day and I will hit the gym this afternoon or mid morning!

 

[MrKleen73]

Sucks about the power, but at least you can go back and get your session in later.

 

[akboom87]

Well been storms on and off all day and supposed to be another big round tonight.

gym time 2pm -3pm
Had a protein shake pre workout totally forgot to have my All out since I was in a hurry to get changed and head out.

day 1 week 4 wave 2

bench (65%)
145lbs x8 x8 x8

wide bench (rpe 6-8) index on ring
155lbs x8 x8

incline bench (rpe 6-8)
115lbs x8 x8

T bar row
80lbs x12 x12 x13

lat pull down
120lbs x12 x12 x12

Ez bar curl
60lbs x12 x12 x12

DB pause fly
25lbs x12 x12
30lbs x12 x10

really good session weight moved fast and felt light. Was nice as I had no time frame and just felt freaking good. Pump was pretty decent with the food would have been real nasty if I remembers the pre.

 

[akboom87]

Back to normal this morning
Wake up 4:30 a cup of Sam’s club special drip coffee. 1 scoop of all out ultra to follow.

gym time 5:00 am - 6:00am
Day 2,week 4,wave 2

Squat (65%)
175lbs x8 x8 x8

wide squat (6-7rpe)
175lbs x8 x8

front squat (6-7rpe)
115lbs x8 x8

leg extension
80lbs x12 x12 x12

lunge
45lbs x12 x12 x12

Ab machine crunch
120lbs x12 x12 x12

Another really great session, squats moved fast and strong. Really happy with the speed I haven’t moved this fast on squats before. Super tight and my bracing feels like it never has before.
Front squats are starting to feel better and not so damn awkward.

 

[Segansational]

Some good leg volume there!