Weights up, scales down…

PolishHamm3r77 said:
Were you all like…Bazinga!!!…???
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Wake up time 4:40 am
1/2 scoop big bang
1 cup coffee

Gym time 5:20 am - 6:45 am

Warmups stretching

Machine hip thrusts
Warmuos
WS-200# x15 x15

Cable pull through
WS-50# x15 x15 x15

Romanian BB deadlift
Warmuos
WS-135# x8 x8 x8

Deadlift
Warmups
WS-225# x5 x5

Seated leg curl
100# x10 x10 x10

Co worker chatted me up

Treadmill 0% incline 5.3 mph 15 minutes
Treadmill 12% incline 3.2 mph 15 minutes
Really sweating out on that incline


Kinda pissed at myself, made the goal to cut weight. Can’t get locked in to what I need to do and have not made any progress, need to get it together.
 
akboom87 said:
Wake up time 4:40 am
1/2 scoop big bang
1 cup coffee

Gym time 5:20 am - 6:45 am

Warmups stretching

Machine hip thrusts
Warmuos
WS-200# x15 x15

Cable pull through
WS-50# x15 x15 x15

Romanian BB deadlift
Warmuos
WS-135# x8 x8 x8

Deadlift
Warmups
WS-225# x5 x5

Seated leg curl
100# x10 x10 x10

Co worker chatted me up

Treadmill 0% incline 5.3 mph 15 minutes
Treadmill 12% incline 3.2 mph 15 minutes
Really sweating out on that incline


Kinda pissed at myself, made the goal to cut weight. Can’t get locked in to what I need to do and have not made any progress, need to get it together.
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sometimes treading water while catching your breath and 2nd wind works wonders if you're careful not to slide the other way too far. The Kleen-Woosh effect is real!
 
Rest day yesterday, did get a long walk in afternoon with the kiddos been like 50 here! Warmer weather and rested up man feeling great again!

Wake up 4:30 am
1 scoop souls for sale
1 cup coffee

Gym time 5:15 am - 6:30 am

Warmups stretching (pre workout hitting ultra this morning)

BB bench
Warmups
WS- 185#x10 x10 / 225# x3

Seated lat row close grip
Warmups
WS-80# x14 x12

Incline db chest fly
Warmups
WS-40# x8 x8
Super set incline db press
40# x15 x15

Lat pull down
Warmups
WS-130# x12 x12

Cable overhead tricep extension-kneeling
Warmups
WS-50# x14 x14

Smith palm forward bicep curl thing
25# pps x10 x10
Super set hammer curl
35#x15 x15 /20# x15 x15


Incline treadmill 8%, 3.2-3.5 mph, 25 minutes,
148 bpm average for duration

Just one of those days, feel great, great session, in the zone.

Buckling down and getting refocused.
206# this morning
 
Wake up time 4:30 am

1 scoop ryse Godzilla
1 cup coffee

Gym time 5:20-6:40 am

Warm ups stretching

Leg press
Warmups
WS-3PPS x15 x15

Squats
Warmups
135x 5 ( so I have something going on, back feels great but I put some load on the bar and low back just not handling it. So I don’t know what’s going on, deadlifts do not seem to have any issues. So not really sure what’s to do)

Leg extension
Warmups
WS-120# x15 x15

Air squats
BW x20 x20

Standing lateral raise
15# x15 x15

Smith machine upright row
25# pps x10 x10

Ab machine
120# x20 x20

Db pullover
40# x15 x15

Incline treadmill 12%, 3.2-3.5 mph 20 minutes, 145 bpm average

Treadmill 0% incline, 5.3 mph 5 minutes, then 5 minutes cool down 2.5 mph
 
akboom87 said:
Wake up time 4:30 am

1 scoop ryse Godzilla
1 cup coffee

Gym time 5:20-6:40 am

Warm ups stretching

Leg press
Warmups
WS-3PPS x15 x15

Squats
Warmups
135x 5 ( so I have something going on, back feels great but I put some load on the bar and low back just not handling it. So I don’t know what’s going on, deadlifts do not seem to have any issues. So not really sure what’s to do)

Leg extension
Warmups
WS-120# x15 x15

Air squats
BW x20 x20

Standing lateral raise
15# x15 x15

Smith machine upright row
25# pps x10 x10

Ab machine
120# x20 x20

Db pullover
40# x15 x15

Incline treadmill 12%, 3.2-3.5 mph 20 minutes, 145 bpm average

Treadmill 0% incline, 5.3 mph 5 minutes, then 5 minutes cool down 2.5 mph
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Thpinal?
 
Well I switched gyms today. Last straw was this morning the wife went to go do her cardio and they said are membership expired and we needed to sign up again. I set all this up first of the year when it switched ownership.

So along with that the equipment has went downhill they don’t appear to be keeping it in working order so I just said to hell with it.

So new gym same price, this one is 24/7 key card access.

-Way better and more machines
-huge free weight area DB up to 125lbs
-5 dedicated power racks, all with band hooks at the bottom
-2 deadlift platforms
- huge turf area with sleds


Knocked out a pretty sick arm session, then just trying out all the matrix machines. Pretty stoked they also have a GHD with handles so you can do reverse hyper And have band attachment pegs. So I will be utilizing the **** out of that.
 
SkRaw85 said:
Sounds like everything happened for a reason! Enjoy the toys man
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Yeah it worked out pretty well!
PolishHamm3r77 said:
Sounds like you are better off at the new place. Plus 24/7 access.
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Yes when the city bought the old place I was hoping it would work out. I’m not saying this to be mean or be offensive, the other issue that was getting out of control there was since the city, they would allow low income/no income for free. Now don’t get me wrong I have no issue with that part. The issue I had was people that had no interest in the gym and would bring all the kids that would turn into a zoo and so disrespectful. That’s what I had the biggest issue with, the staff didn’t want to enforce or do anything about it. So then claiming that I set up month to month did me a favor.
dapack said:
New gym sounds pretty amazing. Happy for you
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It’s pretty legit also the same price so even better!
 
So went in this afternoon

Decided to see how the back was.

Warmups stretching

Reverse hyper
BWx 10 x10 x10
Band x10 x10 x8

Lat pull down
Warmups
WS- 140# x10 x8 x8

Lat machine pull down
150# x10 x10 really good stretch

Deadlift
135# x10 x10
185# x8 x8

Db Romanian deads
55# x8 x8 x8

Squats BB
Warmups
WS- 135# x5 x5 x5 x5 x5 /155# x5 x5 x5 /185# x3 x3 x3 /135# x10

Bb shrugs
185# x10 x10 x10

Felt solid, no pain or issues.

Will be adding squats back in 2x a week to get back in the groove. Will start at 135lbs until I build up to 3 sets of 10 then add weight rinse and repeat.
 
Wake up time 4:30 am

1/2 scoop souls for sale
1 cup coffee

Gym time 5am -6:30 am

Warm ups stretching, quite a bit bigger morning crowd here. Not sure if this will taper down or if this is the norm.

Reverse hyper
BW x12 x12 x12

Pec fly machine
Warmups
WS-120# x10 x10

Lateral raise machine
Warmups
WS-80# x10 x10 x10

Shoulder press machine
Warmups
WS-80# x12 x12 x12

Cable side raises
20# x12 x12 x10

Overhead cable tricep extension
Warmuos
WS-70# x12 x10 x10

DB rear delt flys
Warmups
WS- 30# x12 x12
Super set incline db press
55# x10 x10

Seated rear delt row
Warmups
WS- 80# x12 /100# x10 x10

Cable ez bar curl
Warmups
WS-100# x12 x10 x10

Treadmill 20 minutes, mix of incline and flat 3.2 -5.5 mph, bpm 140 average for duration.

great session, intensity is back up and really feels good.
 
akboom87 said:
Wake up time 4:30 am

1/2 scoop souls for sale
1 cup coffee

Gym time 5am -6:30 am

Warm ups stretching, quite a bit bigger morning crowd here. Not sure if this will taper down or if this is the norm.

Reverse hyper
BW x12 x12 x12

Pec fly machine
Warmups
WS-120# x10 x10

Lateral raise machine
Warmups
WS-80# x10 x10 x10

Shoulder press machine
Warmups
WS-80# x12 x12 x12

Cable side raises
20# x12 x12 x10

Overhead cable tricep extension
Warmuos
WS-70# x12 x10 x10

DB rear delt flys
Warmups
WS- 30# x12 x12
Super set incline db press
55# x10 x10

Seated rear delt row
Warmups
WS- 80# x12 /100# x10 x10

Cable ez bar curl
Warmups
WS-100# x12 x10 x10

Treadmill 20 minutes, mix of incline and flat 3.2 -5.5 mph, bpm 140 average for duration.

great session, intensity is back up and really feels good
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Nice solid session!!! And maybe the morning crowd is the New Years Resolution crowd and that herd will thin out in the next couple of weeks
 
PolishHamm3r77 said:
Nice solid session!!! And maybe the morning crowd is the New Years Resolution crowd and that herd will thin out in the next couple of weeks
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Kinda what I was wondering, I could tell a handful just wandering around with no real idea or intention so we will see.
 
PolishHamm3r77 said:
Nice solid session!!! And maybe the morning crowd is the New Years Resolution crowd and that herd will thin out in the next couple of weeks
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Good point. I don't usually see many crowds at commercial gyms or even hotel gyms before 6, so was surprised when AK mentioned that his new place was filled. Either way though people are getting it done and that's a good thing.
 
akboom87 said:
Kinda what I was wondering, I could tell a handful just wandering around with no real idea or intention so we will see.
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Loudly say you are there to hit “the snatch” a few times and then a good “clean session” as a finisher and see who looks at you oddly…. Those folks won’t be there by tax day lmaoooo
 
Well yesterday was getting worried, my stomach was a churning and just not feeling good. Seemed to progressively get worse. Managed to eat a light dinner. Started to get the chills etc. so I popped some ibuprofen and shot some elderberry down.

I did sleep in this morning but seems to have went away and feel just fine so far. So not sure what the deal was! Glad I wasn’t hovering over the porcelain throne though.
 
Late afternoon gym

Gym time 3pm-4pm

Warmups stretching

Squats
Warmups
WS-135# x5 x5 x5 / 155# x5 x5 / 185# x3 x3 /225# x3 x3 / 135# x10
Feeling solid no issues, very happy about that.

Romanian deadlifts
Warmups
WS- 185# x8 x8 / 225# x5 x3 ( grip was giving out, need to get straps)

Reverse hyper extension
BW x15 x15 x15

Seated leg curl
Warmups
WS-110# x10 x10 x10

Ab curl machine
Warmups
WS-160# x10 x10 x8 cramped up god I hate these torture machines 😂

palace was busy but a lot of good lifting was happening so that is a change.
 
Wake up time 4:40 am

1 scoop mtn ops ignite (wife’s pre workout)
1 cup coffee

Gym time 5:15 - 6:30 am

Warmups stretching

Incline treadmill, 12% incline 3.0 mph 30 minutes.

Treadmill 0% incline, 3.0-6.0 mph 30 minutes

Pretty low intensity did not push it.
 
Segansational said:
Getting in that daily grind though, that's what counts!
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It was a battle to not go lift, that’s what I wanted to do but stuck to it and did cardio. Also noticed that Wednesday morning is so far the slowest day so see how the rest of the week is and maybe I’ll tweak days going forward.
 
Seems like you have refocused yourself nicely!
 
Wake up time 4:35 am

1/2 scoop souls for sale
1 cup of coffee

Gym time 5:15 am -6:30 am

Warmups stretching/reverse hypers

BB bench- adjustable bench in power rack
Warmups
WS-185# x5 x5 bench was unstable as ****

Inclined db press
Warmuos
WS-60# x10 / 70# x8

Incline press machine
135# x12 x12

Pec fly machine
120# x12 x12 x8

Narrow grip seated lat row
135# x10 x10

Lat pull down
145# x8 x8

Lat pulldown machine
120# x12 x12 really good stretch

Cable tricep pushdown
Warmups
WS- 90# x12 x12
Super set Tricep machine
160# x15 x15 x12

Cable curl ez bar
Warmups
70#x20 / 90# x15 x15 / 80# x12 x12
Super set ab machine
160# x18 x18 / 180# x12 x12

Really great session, intensity is really up, pump was amazing in the gym mirrors 😂
 
Wake up time 4:40 am

1 cup of coffee

Gym time 5:15-6:30 am

Warmups stretching

Squats
Warmups
WS-135# x8 x8 speed

Leg press
3pps x15 x15

Leg extension
170# x12 x12

Really lacking ambition and drive

Treadmill rest of the time.
 
PolishHamm3r77 said:
I don’t see a PWO in there. Detoxing? I don’t use a pre on deload weeks to desensitize
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I just skipped it this morning wanted to see if it was really productive. Turns out yes I think it makes things more productive 😂

I am almost out of my souls for sale, haven’t pulled the trigger on a tub yet. I really enjoyed edge of insanity/ souls for sale. So probably just one of those 2 again.
 
Also I’ve been pretty good for a long stretch. Tonight I picked up some beer. Every Friday night me and the wife do something for are date night. It’s nothing extravagant, we put the kids to bed and then watch a movie, maybe make a treat maybe just sit in the silence and chat.

Well tonight we are going to watch action movies, have some cold beers and make salty buttery popcorn. That sounds pretty damn good 👍🏼
 
akboom87 said:
I just skipped it this morning wanted to see if it was really productive. Turns out yes I think it makes things more productive 😂

I am almost out of my souls for sale, haven’t pulled the trigger on a tub yet. I really enjoyed edge of insanity/ souls for sale. So probably just one of those 2 again.
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I am almost all out of my “All Out” from Iconic

How do they compare? Me the switch it up. I rarely buy more than 2 tubs b4 switching
 
PolishHamm3r77 said:
I am almost all out of my “All Out” from Iconic

How do they compare? Me the switch it up. I rarely buy more than 2 tubs b4 switching
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All out tastes way better, also better pumps.

Strongest is souls for sale- I get laser focused on this- side note makes my nose run the entire session.

Edge of insanity- also strong, some amazing workouts on this. Has gaba so it clumps like a mf’r if you don’t use it up quickly.
 
Snowstorm finally, after shoveling went for an afternoon lift.

Warmups stretching

Deadlifts
Warmups
WS- 225# x3 x3 x3/ 245# x3 x3 x3 / 225# x2 x2 x2

OHP
Warmups
WS- 95# x10 x10 x8 x5 x5

Rear delt machine
140# x12 x12 x12

Ab machine
140# x12 x12 /180# x10 x10
 
Well I completed 10 weeks on the program I was running, really enjoyed it and brought up my lacking shoulders.

I’ve never been the one for greatest choices 😂 but picked a new program…. Jacked and tan 2.0. Watched all his YouTube videos about it and read up about it.

So started it today…. The reason is tomorrow morning is supposed to be -15 and figured hell with it going to knock out today and then hit Tuesday morning.

Pre workout- biscuits and turkey gravy.. all about that gravy babbyyyy

1 scoop ryse Godzilla about 1 hr later

Warmups/ stretches

Squat
Warmups
Set 1. 135# x10
Belted
Set 2. 160# x6
Set 3. 160# x6
Set 4 + set. 160# x8

Deficit deadlift- 2” deficit- belted
Set 1. 145# x10
Set 2. 145# x10
Set 3. 145# x10
Set 4. 145# x10

Single leg press
Set 1. 25# pps x15
Set 2. 25# pps x8
Set 3. 25# pps x8
Set 4. 25# pps x8

Chest supported row machine
Set 1. 120# x15
Set 2. 120# x8
Set 3. 120# x8
Set 4. 120# x6

Seated row v grip
Set 1. 85# x20
Set 2. 85# x12
Set 3. 85# x10
Set 4. 85# x8

Leg curl machine
Set 1. 70# x20
Set 2. 70# x12
Set 3. 70# x10
Set 4. 70# x8

Leg extension machine
Legs dead, I skipped

Db hammer curls seated
Set 1. 25# x20
Set 2. 25# x10
Set 3. 25# x9
Set 4. 25# x9

Whew man this was a session, first block is 5 weeks and week 6 is a deload. Program is 12 weeks.

They recommend pick your 1rm and go 90% of that. So that’s what my weights are set off.
 
I went and read it over, lots of volume in the beginning, moving over to and full on strength oriented focus in the back half. You should definitely be stronger per lb of lbm when this is done even on a deficit.
 
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