Weights up, scales down…

akboom87 said:
Seemed to have added strength with a spotter. Felt pretty awesome!
Click to expand...

I know at my gyms with pretty lowbrow bench setups I can get into a far better position and slide my head further down the bench when I have a liftoff keeping me clear from hitting the J hooks on the ascent... personally.

Maybe I'm way off my rocker but I like being clear of the hooks and unless I feel pretty much directly under them unracking maximal weight just seems like murder on the shoulders to me?

1735588659725.webp



also

1735588556963.webp



happy New Years buddy and congrats on a fantastic year 🤘 🤘 🔥
 
Dustin07 said:
I know at my gyms with pretty lowbrow bench setups I can get into a far better position and slide my head further down the bench when I have a liftoff keeping me clear from hitting the J hooks on the ascent... personally.

Maybe I'm way off my rocker but I like being clear of the hooks and unless I feel pretty much directly under them unracking maximal weight just seems like murder on the shoulders to me?

View attachment 248392


also

View attachment 248391


happy New Years buddy and congrats on a fantastic year 🤘 🤘 🔥
Click to expand...
Yeah the benches they have the middle hook is almost to low and kinda awkward for me to unrack at 90% or more of my 1rm. But the top hook is to damn tall 😂
 
Late getting this up today
Wake up time 4:30 am
1 cup of coffee
1 scoop ryse Godzilla
1 pre workout shake

Gym time 5:15 am -6:30

Warmups stretching

Seated front lateral db raise
Warmups
WS- 20# x15 RPE 9-10

Seated anterior delt press DB
Warmups
WS- 40# x8 x8 x8 RPE 9-10 (up from 35#)

Standing lateral cable raise
Warmups
WS- 10# x15 x15 x15 RPE 8-10

Standing overhead cable tricep extension
Warmups
WS-45# x10 x10 x10 RPE 10

Prone rear delt fly
Warmups
WS-30# x18 RPE 9-10

Seated cable rear delt focus row neutral grip
WArmups
WS- 80# x10 x10 x10 RPE 10 (up from 70#)

Standing bicep curl cable ez bar
Warmups
WS- 50# x10 x10 x10 RPE 10

Incline treadmill 10%, 3.5 mph, 20 minutes

Really great session and was spent afterwards!
 
Wake up time 4:30 am

1 scoop ryse Godzilla
1 cup coffee
1 pre workout shake

Gym time 5:10 am

Pulled in the empty parking lot 😂 guess I missed the memo they are closed today! So that was a bummer. The gym sold and will be under new ownership starting the 2nd. Kinda excited they are going to be open 7 days a week now and heard they plan on updating a bunch of equipment.
 
akboom87 said:
Wake up time 4:30 am

1 scoop ryse Godzilla
1 cup coffee
1 pre workout shake

Gym time 5:10 am

Pulled in the empty parking lot guess I missed the memo they are closed today! So that was a bummer. The gym sold and will be under new ownership starting the 2nd. Kinda excited they are going to be open 7 days a week now and heard they plan on updating a bunch of equipment.
Click to expand...
Ah man, what a buzzkill! What do you do when you're all amped up on pre and nowhere to go?!
 
Segansational said:
Ah man, what a buzzkill! What do you do when you're all amped up on pre and nowhere to go?!
Click to expand...
Well the good news is 1 scoop of the rye is not very strong, so I just did some stretching and activation exercises in the living room. Then had a cup of coffee and watched the early news 😂
 
akboom87 said:
Wake up time 4:30 am

1 scoop ryse Godzilla
1 cup coffee
1 pre workout shake

Gym time 5:10 am

Pulled in the empty parking lot 😂 guess I missed the memo they are closed today! So that was a bummer. The gym sold and will be under new ownership starting the 2nd. Kinda excited they are going to be open 7 days a week now and heard they plan on updating a bunch of equipment.
Click to expand...
Nothing worse than that! Gotta find a tree and bang out 100s of pull-ups now lol
 
akboom87 said:
Well it is the city that bought it so no guarantees that it will be any better 😂 I have another place scooped out if this goes to hell.
Click to expand...

yeah man I loved my little $9.99/month gym before PF bought them out. I've been crazy shocked at the quality of the LA Fitness locations out here though. Only paying like $38/month for the "every" gym package and I think I've used like 6 different facilities so far already.
 
Wake up time 4:30 am
2 scoops ryse Godzilla
1 cup coffee

Gym time 5:15 am -6:35

Warmups stretching
Back seems to feel better but still kept light on some movements

Bb good morning
Bar x 10 x10 x10
95# x10 x10

Romanian deadlift BB
Warmups
WS- 135# x10 x10 RPE 5

Seated leg curls
Warmups
WS- 120# x10 x10

Squats
135# x8 x8

Back extension machine

Deadhangs

Hyper extension

Farmer carries

30 minutes treadmill, 3.5-6.5 mph , 3 miles

Overall pretty happy back seems to be feeling good. Will do some deadlifts on Saturday.
 
Rough night couldn’t fall asleep

Wake up time 5 am
1/2 scoops souls for sale
1 cup coffee

Gym time 5:30 - 6am

Warmups stretching

Slight incline db bench
Warmups
WS- 70# x6 x6 RPE 9

Seated lat row
Warmups
WS-110# x10 x10 RPE 10

Incline smith press
Warmups
Plate + quarter x6 x6 RPE 9

Lat pull down
warmups
WS- 145# x10 x10

Single arm lat row seated
40# x12 x12 RPE 7

Tricep push down-2 single hand grips
Warmups
WS- 40# x10 x10 RPE 8-9

Cavlble hammer curl through legs
Warmups
WS- 45# x12 x12

Drag curls
3 sets of 10

Hammer curl db
3 sets of 10

Not bad for the lack of sleep or energy this am.

Post workout shake.
 
Saturday
30 minutes treadmill heart rate 130-140

Squats
Warmups
WS- 185# x5 x5 /225# x3 x3 x3

Rack pulls
315# x5 x5 x5

Back seems to be feeling good had no issues. Legs a little sore on Sunday.

This morning wake up time 4:35
2 scoops ryse Godzilla
1 cup coffee

Gym time 5:15 - 6:30

Warmups stretching-

Leg press
Warmups
WS- 4 plates per side x10 x10

Leg extension
Warmups
WS- 110# x10 x10

Db standing lateral raise
Warmups
WS- 20# x12 x12 x10

Calf raise
90# x10 x10

Ab machine
120# x10 x10

Hyper extension
BW x20 x20

Legs still feeling it some, felt just a little meh. Could be getting back on nutrition and glycogen depletion, or possibly squats took a bigger toll then I am thinking even though really low volume.

Cardio 30 minutes heart rate 130-140.

Also cold as balls this morning right at zero, this week going to be chilly.
 
akboom87 said:
It isn’t to bad until the wind picks up then it’s brutal. I won’t be to sad though when we move a little further south and enjoy the milder winters 😂
Click to expand...

yeah that's been my experience too. 2F really isn't nearly as cold as 20f with windchill and I'll tell you 20F in eastern washington isn't nearly as cold as 29F in Tacoma with the moisture in the air. it's crazy how the "same" temp can feel so different in different climates.... people in Seattle start dying of the humidity at like 90F (LOL) and when I'm down in Arizona at 110f I'm in Heaven haha.
 
Wake up time 4:30 am
1 scoop ryse Godzilla
1/2 scoop souls for sale
1 cup coffee

Gym time 5am - 6:30 am

Warmups stretching

Seated db from raise
Warmups
WS-25# x10 RPE 10

Seated db anterior delt press
Warmups
WS- 40# x10 x10 x10 RPE 9-10

Single arm cable lateral raise
Warmups
WS-15# x10 x10 x10 RPE 10

Overhead cable rope tricep extension
Warmups
WS- 50# x10 x10 45# x10 RPE 10

Seated cable face pull
Warmups
WS- 30# x12 x10 x10 RPE 8-10

Prone rear delt fly
Warmups
WS- 35# x15 RPE 10

Db preacher curl
25# x14 x12 x12 RPE 8-10
Super set dips
BW x12 x12 x10 RPE 9-10

Drag curls to failure

Treadmill 30 minutes 3.5-5.5 mph heart rate average 146 bpm duration.

Solid session just felt good music was good, don’t have a large new year new me crowd (odd)
 
Well was awake this morning so decided to just get after it.

Wake up time 4:30
2 cup of coffee

Gym time 5:30 - 6:30

Warm ups stretching

Cable drag curl
4 sets
Super set tricep pushdown
4 sets

Incline db curls
3 sets
Super set dips
3 sets

Cable hammer curls
4 sets
Super set v grip cable push downs
4 sets

Db hammer curls
3 sets

Hyper extension ( these seem to be strengthening my glutes, I can really feel them fire and working more then I ever have)

Treadmill 30 minutes 3% incline-3.5 - 6.4 mph
Average BPM 146 for duration.
 
So been saving up chicken carcasses, bones etc from whole chickens over time.

Started them in crock pot with water and cut up some onions, carrots and celery, seasoning salt, pepper, have cooked it down. Then strained and jar it up. Going to be drinking 6-8 ounces a day, also use it in the rice cooker for meal prep.

A real purpose to this, no. Just something to try out and make use of something that normally is tossed.

Warm it up in a coffee cup and been having it in the morning, it has been really delicious.
 
Wake up time 4:35 am
1 cup of coffee
1 scoop ryse Godzilla

Gym time 5:15 am -6:30am

Warm ups stretching

Pull ups
X5 x5

Deadlift
Warmups
WS- 225# x5 x5 x5

Romanian deadlift
Warmups
WS- 135# x8 x8

Leg press ( wide and deep)
Warmups
WS- 2 plates per side x16 x16

Lying leg curl
Warmups
WS- 145# x8 x8

BB good morning
45# x12 x12

Hyperextensions
WS- +55# x10 x10 x10

Legs are definitely taking a toll getting used to 30 minutes of treadmill, higher intensity to keep heart rate up.

Also could not get into a good movement pattern with hip hinge for the life of me. So there’s that. Just didn’t have it together.

Treadmill 30 minutes 2% incline, 3.5-6.5mph average heart rate 147 for duration.
 
Nice session, way to push that cardio!
 
akboom87 said:
So been saving up chicken carcasses, bones etc from whole chickens over time.

Started them in crock pot with water and cut up some onions, carrots and celery, seasoning salt, pepper, have cooked it down. Then strained and jar it up. Going to be drinking 6-8 ounces a day, also use it in the rice cooker for meal prep.

A real purpose to this, no. Just something to try out and make use of something that normally is tossed.

Warm it up in a coffee cup and been having it in the morning, it has been really delicious.
Click to expand...

good man. this is the way. you can use that for homemade pho, a little pour over on your dogs kibble, or as a practice as you work your way up to the holy grail; a chicken shake.

beef bones are also awesome for this, then you get to scoop out all that delicous marrow and spread it on toast like butter.
 
Dustin07 said:
good man. this is the way. you can use that for homemade pho, a little pour over on your dogs kibble, or as a practice as you work your way up to the holy grail; a chicken shake.

beef bones are also awesome for this, then you get to scoop out all that delicous marrow and spread it on toast like butter.
Click to expand...
Oh yeah I got beef bones saved up as well haven’t started on them just yet!
 
little slow getting out of bed this morning, good thing I’m working from the home office today 😂

Wake up time 4:45 am
1 scoop ryse
1 cup of coffee
Bone broth

Gym time 5:30 - 6:45 am

Warm ups stretching

Squats - just to wake up and get heart rate up
135# x10 x15 x20

Seated lat focus cable row
Warmups
WS- 100# x10 x10 RPE 8-9

BB incline bench
Warmuos
WS- 185# x6 x6 RPE 9

Db bench
Warmups
WS-65# x8 x8 RPE 8-9 (left wrist and elbow really acting up)

Lat pull down
Warmups
WS-145# x10 x10 RPE 9-10

Front raise db
Warmuos
WS- 30# x10 x8 RPE 9

Kneeling overhead cable tricep extension
Warmups
WS-55# x10 x10 RPE 10

Sing arm cable curl low pulley
Warmups
WS- 25# x12 x12

Treadmill incline 2%, 3.5 -6.0 mph 25 minutes average heart rate 144 bpm for duration.

Calf pumps where painful today ended up shutting down at 25 minutes and then just cool down for 5 slow walk.
 
Dustin07 said:
Friyay lol. I looked at my wife last night as I was putting my clothes away and said "hey tomorrows Friday, we made it again" lol
Click to expand...
This week actually seemed to go by fast but I’m glad it’s Friday! Ready to spend dedicated time to the kiddos, and enjoy the quiet mornings and nap time with the wife !
 
Well I had to get out this afternoon, cold windy weekend bleh

Warmups stretching

RDL - 135# x8 x8 x8

Squat- 135# x10 x10 x10


leg press
Warmups
WS- 4 plates per side x10 x10 RPE 8-9
5 plates per side x6 x6 RPE 10
3 plates per side x8 x8

Leg extension
Warmups
WS- 150# x10 x10 RPE 9-10

Db lateral raise standing
Warmups
WS- 25# x12 x10 x10

Calf raise
Warmups
WS- 135# x15 x15 x12

Ab machine
Warmups
WS-150# x10 x10 RPE 9-10

Pull ups wide grip
BWx5 x3 x1 x1 x1 x1 x1

OHP
95# x5 x5
115# x5 x3
45# x20

Nice little session, wasn’t exactly locked in the zone but still had fun. Kinda nice that they are now open on Sunday, surprisingly was a ghost town in there.
 
Meal prep was a little bit of a challenge today with the wind the blackstone was not keeping temp. Not a surprise I need to build wind guards for it.

So fired up the pellet grill,

This week doing chicken, shredded cabbage, white potato.
 
Wake up time 4:30 am

1 scoop ryse Godzilla
1 pre workout shake
1 cup of coffee

Gym time 5;15 am - 6:30 am

Warmups stretching

Seated db front raise
Warmups
WS- 25# x12 RPE 10

Seated anterior delt db press
Warmups
WS- 35# x15 x15 x11 RPE 8-9
Super set seated db shrugs
35#x25 x25 x25

Standing cable lateral raise
Warmups
WS-15# x12x12x10 RPE 9-10 ( these where hard and pissing me off because the rails where sticking halfway through the lift, really difficult)

Overheard cable tricep extension (ez-bar)
Warmups
WS-45# x14 x14 x8 (+ 8 had to do 8 rest pause then 8 more) RPE 10

Prone rear delt fly
warmups
WS- 40# x16 RPE 9

Seated cable face pull ( rear delt focused)
Warmyps
WS- 30# X 15 x15 x15 RPE 8-9
Super set single arm row
30# x18 x18 x18

Standing bicep curl fixed barbell
50# x12 x12 x12
Super set hammer curl
20# x15 x15 x15

Reverse grip BB curl
45# x15 x15 x8

Inclined treadmill 3%, 3.5 - 6.2 mph, 25 minutes, 148 bpm average for duration.

Post workout shake.

then epic **** show at work, hence the late post 😂
 
Wake up time 4:30 am

2 scoop ryse Godzilla
1 pre workout shake
1 cup coffee

Start pickup because-10 this morning 😂

Gym time 5:15 am - 6:45

Warmups stretching

Romanian deadlift
Warmups
WS- 185# x10 x10 x8 RPE 8-9
Super set BB good morning
45# x12 x12 x12

Hip dominant leg press
Warmups
WS-3 pps x15 x15

Reverse hyper extension
Warmups
WS- BW+ 85# x10 x10 x10

Machine seated leg curl
Warmups
WS- 130# x10 x10 RPE 10

Ab machine
Warmups
WS- 150# x15 x15

Wide grip pullups
BWx 3 x3 x3

Incline treadmill, 3%, 3.5- 5.8 mph, 30 minutes, 148 bpm average. Sweat city

Really positive mind set today, was cold as **** it didn’t phase me, used it for fuel!
IMG_2464.webp
 
Man I always have to go start my car in the morning before leaving lately; I swear we’re getting snow or ice every few days lately.
 
Hyde said:
Man I always have to go start my car in the morning before leaving lately; I swear we’re getting snow or ice every few days lately.
Click to expand...
We have got basically no snow to speak of really this winter, but dang the cold has been persistent!
 
Hyde said:
Man I always have to go start my car in the morning before leaving lately; I swear we’re getting snow or ice every few days lately.
Click to expand...
That's one thing I love about my car, probably most new cars, just use the remote to start about 5-10 minutes before it is time to go. I use mine every day to warm up my turbos before driving. Probably not even needed in current times but it was heavily suggested let it idle for a full minute or two before driving a turbo back in the day. For the cold though, my wife is like a reptile she needs heat. So even at like 50 degrees I need to warm the car up before she gets in. Have her seat warmer on too... LMAO.
 
MrKleen73 said:
That's one thing I love about my car, probably most new cars, just use the remote to start about 5-10 minutes before it is time to go. I use mine every day to warm up my turbos before driving. Probably not even needed in current times but it was heavily suggested let it idle for a full minute or two before driving a turbo back in the day.
Click to expand...
I have thought about installing auto start but just haven’t had the ambition. I really need to replace axle seal on driver side it’s leaking horribly. But hate that you have to pull c clips and drain the whole system on this style.

Oh yeah definitely want the turbos to warm up, on my Cummins diesel I have a cool down timer as well I have it set for 5 minutes in the summer. Winter I don’t use it though.
 
Wake up time 4:40 am

1 scoop ryse Godzilla
1 cup of coffee

Gym time 5:30 - 6:40

Warm ups stretching

Arms
Standing hammer curl 3 sets of 12
Super set
Incline db curl 3 sets of 12

Seated cable curl
3 sets of 12

Cable tricep pushdown
3 sets of 12
Super set close grip bench
3 sets of 12

Incline drag curl
3 sets of 12
Superset
Bw dip 3 sets of 10

Incline treadmill, 2%, 3.5- 5.5 mph, 30 minutes, 145 bpm average for duration.

Cardio is improving and really getting into it where…… gasp…. I’m really enjoying it 😂


Post workout shake
 
Wake up time 4:45 am
1 scooo ryse Godzilla
1 cup coffee

Gym time 5:30 - 6:45 am

Warmups stretching

20 degree db bench
Warmups
WS- 65# x8 x8

Seated cable lat row
Warmups
WS- 100# x10 x10

Incline smith press
Warmups
WS-1 plate per side x10 x10

Lat pull down
Warmups
WS- 130# x10 x10

Overhead cable tricep extension
Warmups
WS-45# x10 x10

Cable hammer curl
Warmups
WS- 35# x15 x15

Incline treadmill 3%, 3.5 mph - 6.0 mph , 30 minutes, 138 bpm for duration.

Kinda set myself up for failure today, missed 2 meals yesterday. Definitely hurt performance today.
 
akboom87 said:
Wake up time 4:45 am
1 scooo ryse Godzilla
1 cup coffee

Gym time 5:30 - 6:45 am

Warmups stretching

20 degree db bench
Warmups
WS- 65# x8 x8

Seated cable lat row
Warmups
WS- 100# x10 x10

Incline smith press
Warmups
WS-1 plate per side x10 x10

Lat pull down
Warmups
WS- 130# x10 x10

Overhead cable tricep extension
Warmups
WS-45# x10 x10

Cable hammer curl
Warmups
WS- 35# x15 x15

Incline treadmill 3%, 3.5 mph - 6.0 mph , 30 minutes, 138 bpm for duration.

Kinda set myself up for failure today, missed 2 meals yesterday. Definitely hurt performance today.
Click to expand...

Training is the easy part. Eating is the hard part. Hate when that happens lol.
 
akboom87 said:
We have got basically no snow to speak of really this winter, but dang the cold has been persistent!
Click to expand...

I know you guys are colder than us but we are in a cold snap too. we are staying pretty much below freezing as far out as the forecast goes. No rain in the forecast so thats nice, I just hope the snow doest finally decide to drop at the end of the month when i'm out of town.

Hyde said:
MOAR BICEPS 💪
Click to expand...
Amen
 
You must log in or register to reply here.
Back
Top