Weights up, scales down…

MrKleen73 said:
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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Yes it kinda reminds me of the 70’s powerlifter program from Alex Bromley. This one is shorter though.

I hate to admit it but I am just failing on my goal. This winter has been hard for some reason. Temps have just been colder and longer it feels, hard to get outside. Then are office got shut down do to construction remodeling. So we all working from home.

So yeah I’ve just not been staying motivated.

So I was going to run this program try to focus and building some strength be nice to fill out some as I have been feeling so flat. Then when warmer weather and sunshine return kick it in the ass and accomplish my goal weight.

Felt like I did a **** ton of rambling there 😂
 
Wake up time 4:30 am

1 scoop ryse godzilla
1 cup coffee

Gym time 5am -6:30am

Warmups stretching

BB bench
Warmups
Set 1. 170# x10
Set 2. 135# x6 (60%)
Set 3. 135# x6
Set 4. 135# x10 ( amrap set)

Close grip bench
Set 1. 105# x10
Set 2. 105# x10
Set 3. 105# x10
Set 4. 105# x10

Incline presss machine
Set 1. 110# x15
Set 2. 110# x10
Set 3. 110# x7
Set 4. 110# x7

Seated db shoulder press (touching shoulders then press)
Set 1. 30# x15
Set 2. 30# x12
Set 3. 30# x10
Set 3. 30# x10

Lateral raise machine
Set. 1 80# x20
Set. 2 80# x14
Set. 3 80# x12
Set. 3 80# x12

Rear delt fly machine
Set 1. 100# x20
Set 2. 100# x12
Set 3. 100# x10
Set 4. 100# x10

Pec fly machine
Set 1. 120# x20
Set 2. 120# x12
Set 3. 120# x10
Set 4. 120# x8

Tricep cable push down straight bar
Set 1. 100# x20
Set 2. 100# x12
Set 3. 100# x12
Set 4. 100# x8

Pretty grueling session to be honest, pump was crazy. Really enjoying these first few days!

Rest times on first 2 exercises 2 minutes. Everything else 1 minute.


IMG_2603.webp
 
akboom87 said:
Rest times on first 2 exercises 2 minutes. Everything else 1 minute.
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sometimes its crazy how much volume you can get in with shorter rest periods. I've always loved 90 minute sessions but every once in a while I'm out in like 45 and I'm just sorta like.... how'd I get all that done so fast? lol

1739286632862.webp
 
Dustin07 said:
sometimes its crazy how much volume you can get in with shorter rest periods. I've always loved 90 minute sessions but every once in a while I'm out in like 45 and I'm just sorta like.... how'd I get all that done so fast? lol

View attachment 249192
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Well using the boost camp app i set it this go around with timers. I actually get in the bad habit of to short of rest. So this time following a lot closer.

But for sure when you get in that groove and things are shittin and gettin!
 
akboom87 said:
I actually get in the bad habit of to short of rest. So this time following a lot closer.
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IDK how that's possible on hard sets lol. Unless I'm running an EMOTM generally speaking my rest period is pretty much how much I need, meaning last set was an 11RPE, I almost died, and I'll be back in a half hour for my next set 😂 😅

but for accessory work I really do like supersets because I feel like I literally double my volume in the same period of time (which, I guess you do) but I'm not usually super setting heavy big 3 lifts.
 
Looks like a hell of a workout! I am enjoying a bit shorter rest periods right now too.
 
Was awake early for some reason so just got up

Wake up time 4 am

2 cups coffee
1 scoop ryse Godzilla

Gym time 5:15 am - 6:50 am

Warmups stretching

deadlift
Warmups
Set 1. 225# x10
Set 2. 200# x6
Set 3. 200# x6
Set 4. 200# x10 amrap set

Squat
Warmups
Set 1. 115# x10
Set 2. 115# x10
Set 3. 115# x10
Set 4. 115# x10

Reverse DB lunge (weight is both DB)
Set 1. 60# x15
Set 2. 60# x10
Set 3. 60# x8
Set 4. 60# x7

Lat pull down v grip
Set 1. 115# x15
Set 2. 115# x10
Set 3. 115# x8
Set 4. 115# x8

Leg extension machine
Set 1. 110# x20
Set 2. 110# x12
Set 3. 110# x10
Set 4. 110# x10

Leg curl machine
Set 1. 80# x20
Set 2. 80# x15
Set 3. 80# x13
Set 4. 80# x10

Wide grip lat pull down
Set 1. 100# x20
Set 2. 100# x12
Set 3. 100# x10
Set 4. 100# x10

Ez bar preacher curl
Set 1. 30# x20
Set 2. 30# x14
Set 3. 30# x11
Set 4. 30#. 10

Took a while to get warmed up and moving. Originally scheduled off today but with a change in weather again I decided to hit this morning and not tomorrow morning.

Legs started to seize up on lunge and leg curls. Some stretches in between and got it done. Upper body definitely a little sore. Another great day in the books! Might be extra ambitious and hit cardio afternoon time
 
akboom87 said:
Yes it kinda reminds me of the 70’s powerlifter program from Alex Bromley. This one is shorter though.

I hate to admit it but I am just failing on my goal. This winter has been hard for some reason. Temps have just been colder and longer it feels, hard to get outside. Then are office got shut down do to construction remodeling. So we all working from home.

So yeah I’ve just not been staying motivated.

So I was going to run this program try to focus and building some strength be nice to fill out some as I have been feeling so flat. Then when warmer weather and sunshine return kick it in the ass and accomplish my goal weight.

Felt like I did a **** ton of rambling there
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Totally hear you. I know you've seen I'm sorta struggling with that same feeling of being in a bit of a funk. But we soldier on!

And man, that workout this AM looked good! What's it called again? Maybe I'll give it a go...
 
Segansational said:
Totally hear you. I know you've seen I'm sorta struggling with that same feeling of being in a bit of a funk. But we soldier on!

And man, that workout this AM looked good! What's it called again? Maybe I'll give it a go...
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Yeah we keep on keeping on! Looking forward to Easter we are going to go south to the parents on the farm be a much needed change of scenery.

I’ll drop a screenshot of the program, I’m running it in the Boostcamp app. Not even a week in yet so hard to give it a real yay or nay, but really enjoying it so far.

IMG_2617.webp
 
I like the diversity/volume in movements. It's probably not always necessary but I remember many moons ago someone I respected suggested about 8 movements in a bb style session. I don't remember who, or how many sets/reps (if they did specify) but ever since then I've sorta considered 5-6 movements to be my minimum target with 8 being optimal lol. But 3 of those could be a simple as a fully supinated db curl vs a hammer curl, vs 21s, etc.

my best growth has always been implementing Arnolds "20 sets" approach to a particular body part, but ain't nobody got time for that. it's rare that I can fit in 20 sets of something like curls in a session and my assumption is that it's going to be most effective when carbs are up and probably some level of PED's for recovery.
 
Dustin07 said:
I like the diversity/volume in movements. It's probably not always necessary but I remember many moons ago someone I respected suggested about 8 movements in a bb style session. I don't remember who, or how many sets/reps (if they did specify) but ever since then I've sorta considered 5-6 movements to be my minimum target with 8 being optimal lol. But 3 of those could be a simple as a fully supinated db curl vs a hammer curl, vs 21s, etc.

my best growth has always been implementing Arnolds "20 sets" approach to a particular body part, but ain't nobody got time for that. it's rare that I can fit in 20 sets of something like curls in a session and my assumption is that it's going to be most effective when carbs are up and probably some level of PED's for recovery.
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That’s better advice if you don’t train to failure. If someone did, they need about 1/4 of that. Because it’s going to take your lunch money actually reaching failure for just 1-2 sets on like 4-5 exercises.

If you don’t have time for greater volume, which is overall superior for absolute size, do one top set balls to the wall. Volume works better, but true failure is still a powerful lever. Especially rest-pause/muscle round where you essentially do get multiple failure sets squeezed into a very small timeframe.
 
Hyde said:
That’s better advice if you don’t train to failure. If someone did, they need about 1/4 of that. Because it’s going to take your lunch money actually reaching failure for just 1-2 sets on like 4-5 exercises.

If you don’t have time for greater volume, which is overall superior for absolute size, do one top set balls to the wall. Volume works better, but true failure is still a powerful lever. Especially rest-pause/muscle round where you essentially do get multiple failure sets squeezed into a very small timeframe.
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That's where I really like utilizing supersets and drop sets. Supersetting t-bar rows with ez bar curls for instance feels complimentary to me and if I run it on an EMOTM I'm getting volume in quick.

After that, next thing I really like incorporating are those drop sets to failure. I'm I'm running say ez bar curls for sets of 10 and set 3 or 4 means 10 is 0RIR, I like dropsetting 1 or 2 more times to find failure again and again if possible. But occasionally you'll see on my log even where I might only do 2 sets of something, but I'll have multiple movements that are similar. say 2 x 10 on db rows, bb rows, t-bar rows, then finish out with a few sets of lat pull downs to failure etc. Maybe it's the a.d.d. in me that likes the diversity in movement when the overall set volume stays similar.
 
Wake up time 4:30 am
1 cup of coffee
1 scoop ryse
1/4 scoop souls for sale - the last of it 😢

Gym time
5 am - 6:30 am

Warmups stretching

BB strict OHP
Set 1. 95# x10
Set 2. 65# x6
Set 3. 65# x6
Set 4 65# x14 amrap set

Close grip spoto bench
Set 1. 115# x10
Set 2. 115# x8
Set 3. 115# x8
Set 4. 115# x6
Set 5. 115# x6

Feet up bench press
Set 1. 95# x10
Set 2. 95# x10
Set 3. 95# x10
Set 4. 95# x10

Push press
Set 1. 85# x15
Set 2. 85# x8
Set 3. 85# x5
Set 4. 85# x5

Over head cable tricep extension
Set 1. 60# x20
Set 2. 60# x14
Set 3. 60# x12
Set 4. 60# x9

Lat raise machine
Set 1. 80# x20
Set 2. 80# x12
Set 3. 80# x10
Set 4. 80# x10

Rear delt fly machine
Set 1. 90# x20
Set 2. 90# x12
Set 3. 90# x10
Set 4. 90# x10

Db flat fly
Set 1. 30# x20
Set 2. 30# x12
Set 3. 30# x10
Set 4. 30# x10

Whew a great session, really started dropping off fast on the overhead push press. Also first time feet up bench, was a little unstable at first but got locked in. Pump was real it was hard to raise my arms up afterwards 😂

Really enjoyed week 1, ready for week 2 💪🏻
 
Shoulders a little sore this morning.

Went in to get some blood moving and to just get out for a bit.

30 minutes incline treadmill

Some light db work to get blood moving, ab machine, cable movements.

Man watching the weather this morning another week of brutal cold 🥶 looks like breaking after that. Man I’m ready to be outside in a cut off 😂
 
Wake up time 4:30 restless last night and tossed and turned

1 cup of coffee
1 scoop mother bucker pre workout (picked up on sale locally)

Gym time 5:05 am -6:35 am

Warmups stretching

Squats (belt)
Set 1. 185# x8
Set 2. 170# x5
Set 3. 170# x5
Set 4. 170# x8 amrap set

Deficit deadlift (2” deficit) (belt)
Set 1. 175# x8
Set 2. 175# x8
Set 3. 175# x8
Set 4. 175# x8

Single leg press
Set 1. 80# x15
Set 2. 80# x12
Set 3. 80# x10
Set 4. 80# x10

Chest supported row machine
Set 1. 140# x12
Set 2. 140# x10
Set 3. 140# x8
Set 4. 140# x8

Seated cable row V grip
Set 1. 90# x18
Set 2. 90# x12
Set 3. 90# x12
Set 4. 90# x10

Leg curl machine
Set 1. 90# x18
Set 2. 90# x13
Set 3. 90# x12
Set 4. 90#. 10

Leg extension machine
Set 1. 120# x18
Set 2. 120# x14
Set 3. 120# x12
Set 4. 120# x9

Db hammer curl
Set 1. 30# 18
Set 2. 30# x 14
Set 3. 30# x12
Set 4. 30# x8

Was hard getting warmed up and going but once going it was good, freaking toast afterwards.
 
We keep bouncing from upper 75-80. and the 40s with enough humidity to make both feel uncomfortable. Still way better than -18.... I have two words for that... F*ck That!!!!
 
MrKleen73 said:
We keep bouncing from upper 75-80. and the 40s with enough humidity to make both feel uncomfortable. Still way better than -18.... I have two words for that... F*ck That!!!!
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This week is worse the polar stupid ass vortex. On the plus look like come Saturday we will rebound to 40’s
 
akboom87 said:
This week is worse the polar stupid ass vortex. On the plus look like come Saturday we will rebound to 40’s
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Yeah the vortex has us at like 41 Wednesday, mid 70's by the weekend, and expected to be 81 middle of next week.
 
akboom87 said:
This week is worse the polar stupid ass vortex. On the plus look like come Saturday we will rebound to 40’s
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we had to completely build our back deck from scratch because the original was over 30 years old and not properly cared for before I got my hands on it so I'm watching closely for when we reach the earliest possible growing season to start getting that grass seed down and whatnot! getting close..... maybe another month.
 
Well today is my birthday. It was also -20 this morning so I took a hard pass on getting out this morning 😂

Thinking I might take off the afternoon and get my gym session in before I lay the smack down on some homemade pasta dinner 🤤
 
A little birthday present from the wife, she knows I really like ol Huckfin barbell shirts!

IMG_2669.webp


I really need to clean my bathroom mirror 😂
 
Afternoon gym session

Bench
Set 1. 185# x8
Set 2. 155# x5
Set 3. 155# x5
Set 4. 155# x8 amrap

Close grip bench
Set 1. 115# x8
Set 2. 115# x8
Set 3. 115# x8
Set 4. 115# x8

Incline press machine
Set 1. 125# x12
Set 2. 125# x8
Set 3. 125# x7
Set 4. 125# x5

Seated db shoulder press
Set 1. 35# x12
Set 2. 35# x9
Set 3. 35# x8
Set 3. 35# x8

Lateral raise machine
Set 1. 85# x18
Set 2. 85# x14
Set 3. 85# x12
Set 4. 85# x8

Rear delt fly machine
Set 1. 105# x18
Set 2. 105# x13
Set 3. 105# x12
Set 4. 105# x8

Pec fly machine
Set 1. 140# x15
Set 2. 140# x10
Set 3. 120# x10
Set 4. 120# x10

Cable tricep pushdown
Set 1. 110# x18
Set 2. 110# x14
Set 3. 110# x10
Set 4. 110# x8
 
Delts looking good in that new shirt homie; all this work is adding up! Good-looking birthday session too. I hope you have some great eats with the family tonight.
 
Hyde said:
Delts looking good in that new shirt homie; all this work is adding up! Good-looking birthday session too. I hope you have some great eats with the family tonight.
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Lasagna with homemade noodles and of course the garlic bread 🤤

Has been a great day sad it’s coming to an end!
SkRaw85 said:
Happy birthday brother! Enjoy the weather 🤣
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thanks homie! Yeah F this weather, I’m ready to pack the bags and head south 😂
 
IMG_2672.webp

Also something me and the wife experimented on. 30# of beef fat that we rendered down and strained multiple times and jarred up for some really tasty beef tallow. The jar to the far right is one we tested to make sure we had it right before we jarred all the rest.

Also a jar that size locally is about 15 bucks. 30# of locally sourced beef fat 30 bucks. Took about 3-4 days to make.
 
akboom87 said:
View attachment 249359
Also something me and the wife experimented on. 30# of beef fat that we rendered down and strained multiple times and jarred up for some really tasty beef tallow. The jar to the far right is one we tested to make sure we had it right before we jarred all the rest.

Also a jar that size locally is about 15 bucks. 30# of locally sourced beef fat 30 bucks. Took about 3-4 days to make.
Click to expand...
I need to get in on this action! Running low on tallow actually….
 
akboom87 said:
View attachment 249359
Also something me and the wife experimented on. 30# of beef fat that we rendered down and strained multiple times and jarred up for some really tasty beef tallow. The jar to the far right is one we tested to make sure we had it right before we jarred all the rest.

Also a jar that size locally is about 15 bucks. 30# of locally sourced beef fat 30 bucks. Took about 3-4 days to make.
Click to expand...

Love it!
 
Wake up 4:30 am

Gym time 5am - 6:30 am

Warmups stretching

Deadlift (belt)
Set 1. 235# x8
Set 2. 215# x5
Set 3. 215# x5
Set 4. 215# x10 amrap

Squat
Set 1. 135# x8
Set 2. 135# x8
Set 3. 135# x8
Set 4. 135# x8

Reverse lunge db
Set 1. 30# x15
Set 2. 30# x12
Set 3. 30# x8
Set 4. 30# x8

Lat pull down V grip
Set 1. 120# x12
Set 2. 120# x8
Set 3. 120# x8
Set 4. 120# x7

Leg extension
Set 1. 130# x18
Set 2. 130# x14
Set 3. 130# x10
Set 4. 130# x8

Leg curl machine
Set 1. 100# x18
Set 2. 100# x10
Set 3. 100# x10
Set 4. 100# x7

Wide grip lat pulldown
Set 1. 115# x18
Set 2. 115# x12
Set 3. 115# x10
Set 4. 115# x10

Ez bar curl
Set 1. 40# x18
Set 2. 40# x12
Set 3. 40# x10
Set 4. 40# x9

This felt brutal today, just seemed to be zapped of energy and strength. Got through it and made good work but it was a challenge 💪🏻
 
Wake up time 4:40, I did not want to get up

1/2 scoop mother bucker
1 cup coffee

Gym time 5:15 am - 7 am

Warmups stretching

BB OHP
Set 1. 105# x8
Set 2. 70# x5
Set 3. 70# x5
Set 4. 70# x15 amrap

Close grip spoto bench
Set 1. 125# x8
Set 2. 125# x7
Set 3. 125# x6
Set 4. 125# x5
Set 5. 125# x5

Feet up bench
Set 1. 105# x8
Set 2. 105# x8
Set 3. 105# x8
Set 4. 105# x8

Shoulder press machine (sucks will never use again)
Set 1. 65# x15
Set 2. 65# x10
Left because it just doesn’t feel right

Overhead tricep extension
Set 1. 65# x18
Set 2. 65# x12
Set 3. 60# x10
Set 4. 60# x8

Lateral raise machine
Set 1. 85# x18
Set 2. 85# x12
Set 3. 85# x10
Set 4. 85# x8

Rear delt fly machine
Set 1. 100# x18
Set 2. 100# x13
Sett 3. 100# x10
Set 4. 100# x9

Pec fly machine
Set 1. 120# x20
Set 2. 120# x14
Set 3. 120# x10
Set 4. 120# x9

Man what a session felt really good and strong. Awesome pump, it’s Friday, supposed to be above 0 this afternoon. Let’s go!
 
akboom87 said:
Man what a session felt really good and strong. Awesome pump, it’s Friday, supposed to be above 0 this afternoon. Let’s go!
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I feel for you man. after a little snow last week, our forecast is now showing lows of 40s and approaching highs of 60s. our new deck is 98% done so I'm already starting to think about when I can lay some seed in the yard! (probably a month out still but hey, this warmer weather is nice)
 
Late update

Wake up time 4:30
1 cup coffee
1 scoop bucked up

Gym time 5 am - 6:30 am

Squat
Set 1. 205# x6
Set 2. 180# x4
Set 3. 180# x4
Set 4. 180# x6 amrap
Struggled getting into squats this morning

Deadlift deficit (2” deficit)
Set 1. 200# x6
Set 2. 200# x6
Set 3. 200# x6
Set 4. 200# x6

Single leg press
Set 1. 80# x10
Set 2. 80# x9
Set 3. 80# x8
Set 4. 80# x8

Chest supported row machine
Set 1. 150# x10
Set 2. 150# x10
Set 3. 150# x8
Set 4. 150# x7

Seated cable row V grip
Set 1. 100# x16
Set 2. 100# x12
Set 3. 100# x9
Set 4. 100# x8

Leg curl machine
Set 1. 90# x16
Set 2. 90# x12
Set 3. 90# x10
Set 4. 90# x7

Leg extension machine
set 1. 140# x16
Set 2. 140# x12
Set 3. 140# x8
Set 4. 140# x8

DB hammer curl
Set 1. 35# x16
Set 2. 35# x10
Set 3. 35# x8
Set 4. 35# x8
 
Solid work in here as usual, and man that is awesome regarding the beef tallow. Happy belated birthday Sir!
 
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