Weights up, scales down…

Wake up time 4:30 am
1 cup coffee
1/2 scoop mother bucker

Gym time 5 am - 6:30 am

warm ups stretching

Bench
Set 1. 195# x6
Set 2. 155# x4
Set 3. 155# x4
Set 4. 155# x8 amrap

Close grip bench
Set 1. 125# x6
Set 2. 125# x6
Set 3. 125# x6
Set 4. 125# x6

Seated db shoulder press
Set 1. 50# x10
Set 2. 50# x9
Set 3. 50# x7
Set 4. 50# x6

Incline press machine
Set 1. 95# x10
Set 2. 95# x8
Set 3. 95# x8
Set 4. 95# x7

Lateral raise machine
Set 1. 90# x16
Set 2. 90# x12
Set 3. 90# x10
Set 4. 90# x7

Rear delt fly machine
Set 1. 120# x16
Set 2. 120# x12
Set 3. 120# x8
Set 4. 120# x8

Db fly
Set 1. 35# x16
Set 2. 35# x10
Set 3. 35# x8
Set 4. 35# x8

Cable tricep push down v handle
Set 1. 120# x16
Set 2. 120# x12
Set 3. 120# x11
Set 4. 120# x8

Felt great today was out of bed easy and just ready to hit the gym! Pump was amazing all sets just felt good today 💪🏻
 
It is nice when you hop up and are just ready to go.
 
Late update

hoping things are picking up February was just not a great month. Still getting my gym in but nutrition has not been great really slacked off big time. So with warmer weather and getting outside more so starting to pick up motivation and mood improving.

Wake up time 4:30 am

1 cup of coffee
1 scoop mother bucker

Gym time 5:15 am -6:35 am

Warmups stretching

Deadlift
Set 1. 255# x6
Set 2. 230# x4
Set 3. 230# x4
Set 4. 230# x6

Squats
Set 1. 160# x6
Set 2. 160# x6
Set 3. 160# x6
Set 4. 160# x6

Lat pull down v grip
Set 1. 145# x10
Set 2. 145# x8
Set 3. 145# x6
Set 4. 145# x5

Leg extension machine
Set 1. 150# x16
Set 2. 150# x13
Set 3. 150# x10
Set 4. 150# x10

Leg curl machine
Set 1. 100# x16
Set 2. 100# x13
Set 3. 100# x10
Set 4. 100# x10

Wide grip lat pull down
Set 1. 130# x16
Set 2. 130# x10
Set 3. 130# x8
Set 4. 130# x6

Cable hammer curl
Set 1. 80# x16
Set 2. 80# x12
Set 3. 80# x8
Set 4. 80# x8
 
akboom87 said:
Still getting my gym in but nutrition has not been great really slacked off big time. So with warmer weather and getting outside more so starting to pick up motivation and mood improving.
Click to expand...
I'm guessing if you are a real human being than 'poor nutrition' means eating in a surplus unintentionally. I typically don't feel bad about that if I'm in the gym because in my mind at least I'm building. you can always cut later. But if you're eating in a surplus and not lifting, or if you're trying to bulk and not eating enough those are the problem areas LOL
 
Dustin07 said:
I'm guessing if you are a real human being than 'poor nutrition' means eating in a surplus unintentionally. I typically don't feel bad about that if I'm in the gym because in my mind at least I'm building. you can always cut later. But if you're eating in a surplus and not lifting, or if you're trying to bulk and not eating enough those are the problem areas LOL
Click to expand...
And been sucking down some cold beer 😂
 
Yesterday gym session

Warm ups stretching

BB OHP
Set 1. 115# x6
Set 2. 95# x4
Set 3. 95# x4
Set 4. 95# x10 amrap

Close grip spoto bench
Set 1. 155# x6
Set 2. 155# x6
Set 3. 155# x3
Set 4. 155# x3
Set 5. 155# x3

Legs up bench
Set 1. 115# x6
Set 2. 115# x6
Set 3. 115# x6
Set 4. 115# x6

Push press
Set 1. 85# x10
Set 2. 85# x6
Set 3. 85# x6
Set 4. 85# x5

Over head cable tricep extension
Set 1. 70# x16
Set 2. 70# x12
Set 3. 70# x9
Set 4. 70# x8

Db lateral raise
Set 1. 20# x16
Set 2. 20# x12
Set 3. 20# x10
Set 4. 20# x8

Rear delt fly machine
Set 1. 120# x16
Set 2. 120# x13
Set 3. 120# x10
Set 4. 120# x9

Db flat fly
Set 1. 35# x16
Set 2. 35# x10
Set 3. 35# x8
Set 4. 35# x7

Another great session. Arms chest and shoulders are really coming in and looking great. Did some adulting yesterday, had to replace an oil pressure sensor on the truck. Filed taxes, stripped and re seasoned the black stone for the summer. Also picked up rack of ribs to smoke today!
 
Late updates, things getting busier and kids getting older 😂

Monday- didn’t have time for full session
Deadlift deficit
Set 1. 215# x4
Set 2. 215# x4
Set 3. 215# x4
Set 4. 215# x4
Set 5. 215# x5

Squat
Set 1. 205# x4
Set 2. 185# x3
Set 3. 186# x4
Set 4. 185# x4
 
Wake up time 4 am
1 scoop mother bucker
1 cup coffee

Gym time 4:30 - 6:30 am

Warm ups stretching

Bench
Set 1. 205# x4
Set 2. 160# x3
Set 3. 160# x3
Set 4. 160# x10 amrap

Close grip bench
Set 1. 135# x4
Set 2. 135# x4
Set 3. 135# x4
Set 4. 135# x4
Set 5. 135# x4

Incline db press
Set 1. 70# x8
Set 2. 70# x6
Set 3. 60# x8
Set 4. 60# x7

Seated db shoulder press
Set 1. 50# x8
Set 2. 50# x6
Set 3. 50# x5
Set 4. 50# x5

Lat raise machine
Set 1. 100# x14
Set 2. 100# x11
Set 3. 100# x9
Set 4. 100# x8

Rear delt fly machine
Set 1. 120# x14
Set 2. 120# x10
Set 3. 120# x8
Set 4. 120# x7

Pec fly machine
Set 1. 140# x14
Set 2. 140# x10
Set 3. 140# x7
Set 4. 140# x6

Tricep pushdown machine
Set 1. 160# x14
Set 2. 160# x12
Set 3. 160# x10
Set 4. 160# x8

40 minutes incline treadmill low and slow 120 bpm pace

Great session, probably going to try to stay going in earlier and getting low impact treadmill walks in routine.

Also not convenient but have. 2 week training starting next week out of town. They have a pretty badass gym in that town so hoping I can get a week pass or something to kill the evenings with.
 
akboom87 said:
Monday- didn’t have time for full session
Deadlift deficit
Set 1. 215# x4
Set 2. 215# x4
Set 3. 215# x4
Set 4. 215# x4
Set 5. 215# x5
Click to expand...
sometimes these are my favorites, sometimes. when you can just go in, move something heavy and get out. problem is I always feel like I need to "overdo" it to feel like I did anything lol. I think my squats would sky rocket if I just went in and only worked squats a couple times a week lol.


akboom87 said:
Also not convenient but have. 2 week training starting next week out of town. They have a pretty badass gym in that town so hoping I can get a week pass or something to kill the evenings with.
Click to expand...

if you have regular gear that you use like wrist wraps, favorite lifting shoes, knee sleeves and liquid chalk etc I find packing up my gym stuff when I travel really makes travel sessions a lot more fun and gets my head in the zone. makes you feel like an athlete on a road game.
 
Wake up time 4:10 am
1 cup coffee
1 scoop mother bucker

Gym time 4:45 am - 6:30 am

Warmups stretching

Deadlift
Set 1. 270# x4
Set 2. 235# x3
Set 3. 235# x3
Set 4. 235# x8 amrap

Squat
Set 1. 170# x4
Set 2. 170# x4
Set 3. 170# x4
Set 4. 170# x4
Set 5. 170# x4

Lat pull down v grip
Set 1. 150# x8
Set 2. 150# x6
Set 3. 150# x5
Set 4. 115# x8

Leg extension
Set 1. 170# x14
Set 2. 170# x11
Set 3. 170# x8
Set 4. 170# x8

Leg curl machine
Set 1. 100# x14
Set 2. 100# x12
Set 3. 100# x8
Set 4. 100# x8

Wide grip lat pull down
Set 1. 145# x12
Set 2. 135# x10
Set 3. 135# x8
Set 4. 135# x7

Cable curls
Set 1. 75# x14
Set 2. 75# x12
Set 3. 75# x8
Set 4. 75# x8

Incline treadmill 10% - 2.8 mph 30 minutes

Deads and squats really zapped me but felt really great!
 
Late afternoon

Warm ups stretching

OHP
Set 1. 125# x4
Set 2. 105 # x3
Set 3. 105# x3
Set 4. 105# x8

Close grip spoto press
Set 1. 175# x4
Set 2. 175# x3
Set 3. 175# x3
Set 4. 175# x2
Set 5. 175# x2

Legs up bench
Set 1. 135# x4
Set 2. 135# x4
Set 3. 135# x4
Set 4. 135# x4
Set 5. 135# x4

Machine row
Set 1. 180# x8
Set 2. 180# x8
Set 3. 180# x6
Set 4. 180# x6

Over head cable tricep extension
Set 1. 80# x14
Set 2. 80# x12
Set 3. 90# x10
Set 4. 90# x10

Lat raise machine
Set 1. 100# x14
Set 2. 100# x11
Set 3. 100# x8
Set 4. 100# x8

Rear delt fly DB
Set 1. 25# x14
Set 2. 25# x12
Set 3. 25# x10
Set 4. 25# x10

Db flat fly
Set 1. 40# x14
Set 2. 40# x10
Set 3. 40# x6
Set 4. 40# x5

Started to gas out on rear delt fly and chest flys. Great session though!!
 
Man, if you are eating you should be growing with all of this volume!
 
Well looks like I just might be on a 2 week de load. Checked into doing some day passes or week passes while I’m here, geez I’d spend more for a week then I do a month for the gym. So I’ll make do with what I got. Not that I’m a total cheap ass but 20 dollars for a day pass like come on.
 
akboom87 said:
Well looks like I just might be on a 2 week de load. Checked into doing some day passes or week passes while I’m here, geez I’d spend more for a week then I do a month for the gym. So I’ll make do with what I got. Not that I’m a total cheap ass but 20 dollars for a day pass like come on.
Click to expand...
Wow! Even at 4 x a week by 2 weeks that’s pricey!!! What state are you in? (location, not mental🤣)
 
PolishHamm3r77 said:
How long does that take you? Do u time rests between sets or go by feel?
Click to expand...
I’m usually over a hour I have been doing 2 minutes on the main lifts, on the rest 1-2 minutes usually.
PolishHamm3r77 said:
Wow! Even at 4 x a week by 2 weeks that’s pricey!!! What state are you in? (location, not mental🤣)
Click to expand...
Yeah just one week is the cost of my monthly membership at those rates.

Bismarck North Dakota the only training I could get into the next option was New Jersey 👎🏻

So when I get home Friday night I’ll hit the gym and Saturday and Sunday then travel back and do my last week then back to normal.
 
akboom87 said:
Well looks like I just might be on a 2 week de load. Checked into doing some day passes or week passes while I’m here, geez I’d spend more for a week then I do a month for the gym. So I’ll make do with what I got. Not that I’m a total cheap ass but 20 dollars for a day pass like come on.
Click to expand...

$20 to $25 for a day pass seems pretty normal to me, and if I'm just doing it for ONE day while on a trip, I'm OK with that. But yeah I wouldn't spend $100-200 for a week or 2 of visiting a gym.

Can you just do a 7 day trial at a chain gym like la fitness or 24hr?
if not, what about using those 2 weeks as a mini cut and spend that gym time getting in some walk/jogging? (weather might hinder that?)

this one was $25/day so I only went one day, hotel gym the other days
but the one I dropped into down in arizona is only $15/day, $40/week.
 
akboom87 said:
I’m usually over a hour I have been doing 2 minutes on the main lifts, on the rest 1-2 minutes usually.

Yeah just one week is the cost of my monthly membership at those rates.

Bismarck North Dakota the only training I could get into the next option was New Jersey 👎🏻

So when I get home Friday night I’ll hit the gym and Saturday and Sunday then travel back and do my last week then back to normal.
Click to expand...
Spent a lot of time in North/ South Dakota. Winters are nasty.
 
That sucks, I have expensed my gym fees when I travel if I have to use a pay gym. It's an expense of something I normally do at home that I don't have access to because of travel. It's on them. Not sure what your company's policy is but mine didn't even blink.
 
akboom87 said:
Well looks like I just might be on a 2 week de load. Checked into doing some day passes or week passes while I’m here, geez I’d spend more for a week then I do a month for the gym. So I’ll make do with what I got. Not that I’m a total cheap ass but 20 dollars for a day pass like come on.
Click to expand...
I hear you. I think it's pretty standard pricing for a day pass - and that's even if they offer one. But that becomes cost prohibitive if more than a day or two. Usually I just stick with the hotel gym and make do.
Dustin07 said:
$20 to $25 for a day pass seems pretty normal to me, and if I'm just doing it for ONE day while on a trip, I'm OK with that. But yeah I wouldn't spend $100-200 for a week or 2 of visiting a gym.

Can you just do a 7 day trial at a chain gym like la fitness or 24hr?
if not, what about using those 2 weeks as a mini cut and spend that gym time getting in some walk/jogging? (weather might hinder that?)

this one was $25/day so I only went one day, hotel gym the other days
but the one I dropped into down in arizona is only $15/day, $40/week.
Click to expand...
Not a bad idea to see if they have any week trial period. The bigger issue I've run into is usually for these day pass/trials, you need to go during staffed hours. Since I work out in the AM and tend to start before 6 to fit it into my work schedule, a lot of times the gyms won't reliably have someone there yet.
 
Segansational said:
Since I work out in the AM and tend to start before 6 to fit it into my work schedule, a lot of times the gyms won't reliably have someone there yet.
Click to expand...
ohh yeah thats a good point. if I'm hitting vacation gym its likely 8am after morning coffee and a bite with the wife. if its work travel, sometimes its at lunch or afternoon inbetween appts etc.
 
MrKleen73 said:
That sucks, I have expensed my gym fees when I travel if I have to use a pay gym. It's an expense of something I normally do at home that I don't have access to because of travel. It's on them. Not sure what your company's policy is but mine didn't even blink.
Click to expand...
They were probably terrified to bring it up with you 🤣
 
Sorry guys just been busier then a one legged man in an ass kicking contest!

Way more studying than I had expected. Got out fairly early Friday and then got caught in some weather. It was my daughters 2nd birthday Saturday so I spoiled her all day long it was a great day, even though we couldn’t go out due to the freezing rain and wind.


Did get 2 sessions while at home

Squats
Set 1. 245# x2
Set 2. 190# x2
Set 3. 190# x2
Set 4. 190# x8 amrap

Deadlift deficit
Set 1. 230# x2
Set 2. 230# x2
Set 3. 230# x2
Set 4. 230# x2
Set 5. 230# x2
Set 6. 230# x2
Set 7. 230# x2

Chest support row machine
Set 1. 180# x7
Set 2. 180# x6
Set 3. 180# x5
Set 4. 180# x5

Seated cable row v grip
Set 1. 130# x12
Set 2. 130# x10
Set 3. 130# x8
Set 4. 130# x7

Hammer curl
Set 1. 35# x12
Set 2. 35# x8
Set 3. 35# x7
Set 4. 25# x8

Had to skip a few things as I was spent

Session 2

Bench
Set 1. 205# x2
Set 2. 165# x2
Set 3. 165# x2
Set 4. 165# x5

Close grip bench
Set 1. 135# x2
Set 2. 135# x2
Set 3. 135# x2
Set 4. 135# x2
Set 5. 135# x2
Set 6. 135# x2
Set 7. 135# x2

Incline dB press
Set 1. 70# x8
Set 2. 70# x7
Set 3. 70# x6
Set 4. 70# x5

Db shoulder press
Set 1. 55# x8
Set 2. 55# x6
Set 3. 40# x8
Spent

Lateral raise machine
Set 1. 80# x12
Set 2. 80# x10
Set 3. 80# x8
Set 4. 80# x6

Rear delt fly machine
Set 1. 140# x12
Set 2. 140# x8
Set 3. 140# x6
Set 4. 140# x5

Db pec fly
Set 1. 30# x12
Set 2. 30# x10
Set 3. 30# x8
Set 3. 30# x7

Tricep cable pushdown
Set 1. 130# x12
Set 2. 130# x10
Set 3. 130# x8
Set 4. 130# x8
 
Glad that 2 weeks is over, lot more work then I had anticipated. Did pass the evaluation at the end though so now I am FHWA/ NHI officially a bridge inspector for in service bridges!


Yesterday gym

Deadlift
Set 1. 295# x2
Set 2. 245# x2
Set 3. 245# x2
Set 4. 295# x2
Set 5. 295# x6 amrap (had more in the tank but just gassed out)

Squat
Set 1. 185# x2
Set 2. 185# x2
Set 3. 185# x2
Set 4. 185# x2
Set 5. 185# x2
Set 6. 185# x2
Set 7. 185# x2

Lat pull down v grip
Set 1. 175# x6
Set 2. 175# x4
Set 3. 175# x3
Set 4. 175# x3

Leg extension
Set 1. 190# x12
Set 2. 190# x9
Set 3. 190# x8
Set 4. 190# x7

Leg curl
Machine out of service

Wide grip lat pull down
Set 1. 160# x8
Set 2. 160# x6
Set 3. 160# x5
Set 4. 160# x3

Cable curls
Set 1. 120# x12
Set 2. 120# x10
Set 3. 120# x7
Set 4. 120# x5

Single arm preachers
Set 1. 20# x10
Set 2. 20# x9
Set 3. 20# x8
Set 3. 20# x7
Set 4. 20# x6

Felt great, a little sore in the arms this morning. Happy to be home and back into the normal routine.
 
Yesterday gym session

OHP
Set 1. 115# x2
Set 2. 95# x2
Set 3. 95# x2
Set 4. 95# x2
Set 5. 95# x8 amrap

Close grip spoto bench
Set 1. 155# x2
Set 3. 155# x2
Set 3. 155# x2
Set 4. 155# x2
Set 5. 155# x2

Legs up bench
Set 1. 135# x2
Set 2. 135# x2
Set 3. 135# x2
Set 4. 135# x2
Set 5. 135# x2
Set 6. 135# x2
Set 3. 135# x2

Seated shoulder press machine
Set 1. 110# x6
Set 2. 110# x6
Set 3. 110# x5
Set 3. 110# x5

Over head tricep extension cable
Set 1. 90# x12
Set 2. 90# x10
Set 3. 90# x8
Set 4. 90# x8

Lateral raise machine
Set 1. 80# x12
Set 2. 80# x11
Set 3. 80# x8
Set 4. 80# x8

Rear delt fly machine
Set 1. 120# x12
Set 2. 120# x10
Set 3. 120# x8
Set 4. 120# x8

Db flat fly
Set 1. 35# x12
Set 2. 35# x10
Set 3. 35# x8
Set 4. 35# x6

Weight definitely was feeling heavy on this session still a great workout though.

Up this morning 4:30 am
Pretty sore so just did some core activation and stretching and 30 minutes slight incline walk.
 
Dustin07 said:
Washington would keep you busy, i think our last report said that like all of our bridges fail inspection, lol
Click to expand...
We have a lot of bad bridges as well. Most on main roads are good it’s the secondary county owned bridges that are usually in rough shape. Honestly most of it is the road salt they use, if they didn’t use that things would be in a lot better condition.
 
akboom87 said:
We have a lot of bad bridges as well. Most on main roads are good it’s the secondary county owned bridges that are usually in rough shape. Honestly most of it is the road salt they use, if they didn’t use that things would be in a lot better condition.
Click to expand...

we had one that runs parallel to I5 get shut down for repairs for like 6 months which caused a lot of congestion around Tacoma. When they reopened it, it was amazing, my side roads were open again, could dodge traffic again... that lasted like 1 month until they realized the repair was wrong or incomplete and it's been closed now for like a year with no timeframe for reopening, lol. WA is a shitshow.
 
Wake up time 4:30 am
1 cup of coffee
1 scoop mother bucker

Gym time 5 am - 6.15 am

Warmups stretching

Squat
Set 1. 185# x6
Set 2. 165# x3
Set 3. 165# x3
Set 4. 165# x3
Set 5. 165# x3
Set 6. 165# x10 amrap

Deficit deadlift (2”)
Set 1. 205# x6
Set 2. 205# x6
Set 3. 205# x6
Set 4. 205# x6
Set 5. 205# x6

So I have changed my stance. Lower back was just taking a beating it seemed. So I am using a modified sumo stance I am not real wide but wide enough that hands between legs. This seems to suit me better, feel stronger all through the pull as well.

Leg press
Set 1. 235# x12
Set 2. 235# x10
Set 3. 235# x6
Set 4. 235# x6
Legs where dead and that was all I had in me

Chest row machine
Set 1. 150# x12
Set 2. 150# x10
Set 3. 150# x8
Set 4. 150# x8

Cable shoulder raises, cable bicep curls just cooling down.

This session gassed me big time, tomorrow is bench and it’s going to be a gasser as well!
 
Wake up time 4:30 am

1 cup of coffee
1 scoop mother bucker
1 more cup of coffee 😂

Gym time 5 am - 6:20 am

Warmups stretching

Bench
Set 1. 185# x6
Set 2. 165# x3
Set 3. 165# x3
Set 4. 165# x3
Set 5. 165# x3
Set 6. 165# x6

Close grip bench
Set 1. 145# x6
Set 2. 145# x6
Set 3. 145# x6
Set 4. 145# x6
Set 5. 145# x6

Incline DB bench
Set 1. 50# x12
Set 2. 50# x10
Set 3. 50# x9
Set 4. 50# x8

Seated db shoulder press
Set 1. 40# x12
Set 2. 40# x10
Set 3. 40# x8
Set 4. 40# x8

Lat pull down, cable shoulder raises for cool down.

Again I was gassed, chest pump was on point though to bad that wasn’t 24/7 😂

Also my lat spread while doing a double bicep pose is actually starting to show some lat muscles.

I’m 7 weeks into the 12 week program so far really enjoying this!
 
Dustin07 said:
that's a fair amount of caffiene in 30 minutes lol. My first cup of coffee usually takes me that long by itself.
Click to expand...
You can’t use a yeti/thermos; gotta put it in a mug so it cools off faster. The secret to drinking coffee too fast is the fear of it cooling off too much 😝
 
Hyde said:
You can’t use a yeti/thermos; gotta put it in a mug so it cools off faster. The secret to drinking coffee too fast is the fear of it cooling off too much 😝
Click to expand...
LOL wife brings me the first cup in the morning while I'm showering and if I don't finish it before I leave the house I put it in a disposable but lately my caffiene tolerance has been so low in the morning I finish my first cup of coffee at work, around 6am... a good hour after she pours it!
 
Afternoon gym 1pm - 2:30

1 scoop of mother bucker

Warmups stretching

Deadlift
Set 1. 275# x6
Set 2. 245# x3
Set 3. 245# x3
Set 4. 245# x3
Set 5. 245# x3
Set 6. 245# x7 amrap

Front squat
Set 1. 110# x6
Set 2. 110# x6
Set 3. 110# x6
Set 4. 110# x6
Set 5. 110# x6

Stiff legged deadlift
Set 1. 145# x12
Set 2. 145# x10
Set 3. 145# x8
Set 4. 145# x8

Deadlift ( pulls felt great so went for a couple singles)
Set 1. 305# x1
Set 2. 305# x1
Fast and easy, I do believe I will be setting a new PR and the end of this program.

Lat pull down v grip
Set 1. 130# x12
Set 2. 130# x8
Set 3. 130# x8
Set 4. 130# x6

Cable curls, cable shrugs, cooling down.

Really great session!
 
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