Weights up, scales down…

Seems like this program is really doing well for you! I'd be worried of the fatigue for myself, but guess you're just made of stronger stuff!
 
Gym time 9 am - 10 am

Warmups stretching

BB OHP
Set 1. 125# x6
Set 2. 105# x3
Set 3. 105# x3
Set 4. 105# x3
Set 5. 105# x3
Set 6. 105# x7 amrap

Close grip spoto bench
Set 1. 165# x7
Set 2. 165# x5
Set 3. 165# x4
Set 4. 165# x3
Set 5. 165# x3

Feet up bench
Set 1. 145# x6
Set 2. 145# x6
Set 3. 145# x6
Set 4. 145# x6
Set 5. 145# x6

Shrugs & pull ups to cool down

Another great session!
 
Wake up time 4:30 am

1 cup of coffee
1 scoop mother bucker

Gym time 5 am
Warm ups stretching, my lower back was definitely feeling tight and a little wonky.

It has been feeling the best it has in a long time so I have a sneaky suspicion that the stiff legged deads are the culprit. But anyway backed off of squat weight because it was tight. Then by the time I got to deficit deadlifts and back to my mid- sumo stance everything felt great 🤷🏻‍♂️

Squat (belted)
Set 1. 185# x4
Set 2. 165# x2
Set 3. 165# x2
Set 4. 165# x2
Set 5. 165# x8

Deficit deadlift (2” deficit) (belted)
Set 1. 215# x5
Set 2. 215# x5
Set 3. 215# x5
Set 4. 215# x5
Set 5. 215# x5

Leg press
Set 1. 315# x10
Set 2. 315# x8
Set 3. 315# x8
Set 4. 315# x7

Seated cable row v grip
Set 1. 130# x18
Set 2. 130# x12
Set 3. 130# x8
Set 4. 130# x8

Chest supported machine row
Set 1. 150# x10
Set 2. 150# x8
Set 3. 150# x6
Set 4. 150# x6

Seated leg curl machine
Set 1. 80# x18
Set 2. 80# x15
Set 3. 80# x12
Set 4, 80# x10

Leg extension machine
Set 1. 150# x18
Set 2. 150# x12
Set 3. 150# x11
Set 4. 150# x8
 
Nice work lately, and congrats on looking like you will hit a new PR with this program!
 
MrKleen73 said:
Nice work lately, and congrats on looking like you will hit a new PR with this program!
Click to expand...
It’s been going good I am thinking a PR on bench and deadlift. I don’t think I will on squat.

I also lined up an appointment tomorrow with a new chiropractor/ sports medicine specialist that does muscle work as well. Got a knot or something going on in lower left shoulder blade region so hoping that can get worked out as well!
 
So went to see this guy this morning the chiropractor/ sports rehab.

Wished I would have found this place a lot sooner.

Thought it was a muscle knot issue after he checked me all out said it was my rotator cuff muscles locked up. Both sides. He worked over my neck and traps then hit my shoulders and got things to release. But OMG that was incredibly excruciating working over the shoulders.

So we will see right now I have no knot feeling or any pins and needles going down my arm but damn I’m sore in the shoulders. Said by tomorrow should be over with and good to go.
 
Awesome, I hope the relief continues!
 
Skipped yesterday was still feeling pretty sore from the beating.

Wake up time today 4:30 am

1 scoop woke af
1 cup of coffee

Gym time 5am- 6:45 am

Warmups stretching
5 minutes 12 incline 3.5 mph

Bench
Set 1. 205# x4
Set 2. 175# x2
Set 3. 175# x2
Set 4. 175# x2
Set 5. 175# x2
Set 6. 175# x5

Close grip bench
Set 1. 155# x5
Set 2. 155# x5
Set 3. 155# x5
Set 4. 155# x5
Set 5. 155# x5

Machine incline press
Set 1. 95# x10
Set 2. 95# x8
Set 3. 95# x8
Set 4. 95# x6

Seated db shoulder press
Set 1. 55# x10
Set 2. 55# x8
Set 3. 55# x6
Set 4. 55# x5

Machine lateral raise
Set 1. 60# x18
Set 2. 60# x12
Set 3. 60# x10
Set 4. 60# x10

Rear delt fly machine
Set 1. 90# x18
Set 2. 90# x12
Set 3. 90# x8
Set 4. 90# x8

Flat db fly
Set 1. 25# x18
Set 2. 25# x14
Set 3. 25# x10
Set 4. 25# x10


Everything feeling great! Pump was juicy. Happy Friday!!
 
Wake up time 6 am

1 cup coffee
1 scoop woke af

Gym time 6:30 - 7:45

Warmups stretching
5 minutes 3.5 12 incline treadmill

I almost didn’t go in this morning I could tell I was just not in the zone, seemed to be carrying some fatigue. Pushed on

Deadlift (belted mid sumo)
Set 1. 275# x4
Set 2. 235# x2
Set 3. 235# x2
Set 4. 235# x2
Set 5. 235# x2
Set 6. 235# x6

Front squat
Set 1. 115# x5
Set 2. 115# x5
Set 3. 115# x5
Set 4. 115# x5
Set 5. 115# x5

Stiff legged deadlift
Skipped- last week this seemed to wreck my lower back

Lat pull down machine
Set 1. 115# x18
Set 2. 115# x12
Set 3. 115# x8
Set 4. 115# x8

Wide grip seated rows
Set 1. 110# x18
Set 2. 110# x10
Set 3. 110# x8
Set 4. 110# x6 on the struggle bussssss

DB hammer curl
Set 1. 20# x18
Set 2. 20# x16
Set 3. 20# x12
Set 4. 20# x8

Cable curl
Set 1. 80# x18
Set 2. 80# x12
Set 3. 80# x10
Set 4. 80# x6

Definitely a grind and everything felt heavy but gave it my all.

Had a good day got winter **** put away and cleaned up. I cleaned the downstairs of the house wife tackled upstairs. Got a turkey and chicken to throw on the smoker for tomorrow.

Also my wife has been struggling with sleep and she just has been a little more stressed lately. So I stopped at the smoke shop and picked up some delta 9 gummies. Just doing a half each. I don’t think I have ever had delta 9 before
 
akboom87 said:
Wake up time 6 am

1 cup coffee
1 scoop woke af

Gym time 6:30 - 7:45

Warmups stretching
5 minutes 3.5 12 incline treadmill

I almost didn’t go in this morning I could tell I was just not in the zone, seemed to be carrying some fatigue. Pushed on

Deadlift (belted mid sumo)
Set 1. 275# x4
Set 2. 235# x2
Set 3. 235# x2
Set 4. 235# x2
Set 5. 235# x2
Set 6. 235# x6

Front squat
Set 1. 115# x5
Set 2. 115# x5
Set 3. 115# x5
Set 4. 115# x5
Set 5. 115# x5

Stiff legged deadlift
Skipped- last week this seemed to wreck my lower back

Lat pull down machine
Set 1. 115# x18
Set 2. 115# x12
Set 3. 115# x8
Set 4. 115# x8

Wide grip seated rows
Set 1. 110# x18
Set 2. 110# x10
Set 3. 110# x8
Set 4. 110# x6 on the struggle bussssss

DB hammer curl
Set 1. 20# x18
Set 2. 20# x16
Set 3. 20# x12
Set 4. 20# x8

Cable curl
Set 1. 80# x18
Set 2. 80# x12
Set 3. 80# x10
Set 4. 80# x6

Definitely a grind and everything felt heavy but gave it my all.

Had a good day got winter **** put away and cleaned up. I cleaned the downstairs of the house wife tackled upstairs. Got a turkey and chicken to throw on the smoker for tomorrow.

Also my wife has been struggling with sleep and she just has been a little more stressed lately. So I stopped at the smoke shop and picked up some delta 9 gummies. Just doing a half each. I don’t think I have ever had delta 9 before
Click to expand...
Never tried delta 9 solo before. Curious to see how it went for you
 
akboom87 said:
Wake up time 6 am

1 cup coffee
1 scoop woke af

Gym time 6:30 - 7:45

Warmups stretching
5 minutes 3.5 12 incline treadmill

I almost didn’t go in this morning I could tell I was just not in the zone, seemed to be carrying some fatigue. Pushed on

Deadlift (belted mid sumo)
Set 1. 275# x4
Set 2. 235# x2
Set 3. 235# x2
Set 4. 235# x2
Set 5. 235# x2
Set 6. 235# x6

Front squat
Set 1. 115# x5
Set 2. 115# x5
Set 3. 115# x5
Set 4. 115# x5
Set 5. 115# x5

Stiff legged deadlift
Skipped- last week this seemed to wreck my lower back

Lat pull down machine
Set 1. 115# x18
Set 2. 115# x12
Set 3. 115# x8
Set 4. 115# x8

Wide grip seated rows
Set 1. 110# x18
Set 2. 110# x10
Set 3. 110# x8
Set 4. 110# x6 on the struggle bussssss

DB hammer curl
Set 1. 20# x18
Set 2. 20# x16
Set 3. 20# x12
Set 4. 20# x8

Cable curl
Set 1. 80# x18
Set 2. 80# x12
Set 3. 80# x10
Set 4. 80# x6

Definitely a grind and everything felt heavy but gave it my all.

Had a good day got winter **** put away and cleaned up. I cleaned the downstairs of the house wife tackled upstairs. Got a turkey and chicken to throw on the smoker for tomorrow.

Also my wife has been struggling with sleep and she just has been a little more stressed lately. So I stopped at the smoke shop and picked up some delta 9 gummies. Just doing a half each. I don’t think I have ever had delta 9 before
Click to expand...
Let us know about the D-9
 
There is no such term as “Mid Sumo”. There is only inside or outside the legs to the haters, and to you only the width that is optimal for your mobility, leverage & strengths. This is the way.
 
Yesterday was a very busy day.

Gym in the morning

Overhead BB press
Set 1. 125# x4
Set 2. 105# x2
Set 3. 105# x2
Set 4. 105# x2
Set 5. 105# x2
Set 6. 135# x1

Close grip spoto bench
Set 1. 185# x4
Set 2. 185# x3
Set 3. 185# x3
Set 4. 185# x2
Set 5. 185# x2

Legs up bench
Set 1. 145# x5
Set 2. 145# x5
Set 3. 145# x5
Set 4. 145# x5
Set 5. 145# x5

Db flat bench
Set 1. 50# x18
Set 2. 50# x10
Set 3. 50# x8
Set 4. 50# x6

Overhead cable tricep extension
Set 1. 80# x18
Set 2. 80# x15
Set 3. 80# x12
Set 4. 80# x8

Rear delt fly machine
Set 1. 100# x18
Set 2. 100# x12
Set 3. 100# x8
Set 4. 100# x7

Pec fly machine
Set 1. 110# x18
Set 2. 110# x13
Set 3. 110# x8
Set 4. 110# x6

Great session!

Then I proceeded to rake all the dead grass, 5 40 gallon trash bags full. Then used the mower and bagger to clean everything up went over 2/3 times raking different directions. Yard has been severely neglected, but it’s a rental so I guess what do you expect. Then got some fertilizer down and some grass seed in the bad spots. Looks a lot better.

Then just enjoyed the day with the kids playing in the yard. Turkey and chicken on the smoker where freaking delicious!

Got 23,000 steps in yesterday.

Definitely feeling a bit sore and slow this morning 😂
 
akboom87 said:
Then I proceeded to rake all the dead grass, 5 40 gallon trash bags full. Then used the mower and bagger to clean everything up went over 2/3 times raking different directions. Yard has been severely neglected, but it’s a rental so I guess what do you expect. Then got some fertilizer down and some grass seed in the bad spots. Looks a lot better.
Click to expand...

spring is here! my favorite time of year. I put down straight fertilizer (no herbicide) about a month ago, and lime 2 weeks ago and the yard is looking dynamite. I am going to dethatch and aerate, then top seed with some kentucky blue grass I ordered and cover that with a little bit of compost... I love seeing the yard perk up !
 
I have to get our first mow of the year in still tonight. Did back yard after an oil change the other day but nobody has started in the front yet. But our yard is the worst and it’s time to break the seal.
 
Dustin07 said:
spring is here! my favorite time of year. I put down straight fertilizer (no herbicide) about a month ago, and lime 2 weeks ago and the yard is looking dynamite. I am going to dethatch and aerate, then top seed with some kentucky blue grass I ordered and cover that with a little bit of compost... I love seeing the yard perk up !
Click to expand...
Do you always seed in the spring? Is that a Washington thing?
 
Last edited:
sammpedd88 said:
Do you always seed in the spring? Is that a Washington thing?
Click to expand...
It's a people who take a lot of pride in their lawn thing. They do it here in Texas too, although the San Augustine grass normally thickens up on it's own naturally with a little rain.
 
sammpedd88 said:
Do you always seed in the spring? Is that a Washington thing?
Click to expand...

most people recommend fall, I haven't had better or worse results with either season, but my back yard is trashed this year because the contractos had all their tools and lumber laid out in the grass from about Jan 29 - Feb to build our new deck, which unfortunately for them and the yard, coincided with torrential downpours of both rain and snow. so I have a lot of dead that needs to be revived....
 
I also get really motivated for both yard and garden work as the days get longer, breaks me out of cabin fever. that glorious glorious 60 degree Vitamin D on your face on a saturday working outside with the wife and a beer.

by the time the garden starts growing and needs more attention, I've lost interest and have moved on to golf or fishing lol
 
I live in NC. We always overseed in the fall, then mid February we spread fertilizer that contains pre-emergent to control the spring weeds. NC heat will basically kill new grass sewn in the spring due to the root base not being established. Only way around it is keep it watered every few days for the entire spring / summer. I was just curious.
 
Dustin07 said:
most people recommend fall, I haven't had better or worse results with either season, but my back yard is trashed this year because the contractos had all their tools and lumber laid out in the grass from about Jan 29 - Feb to build our new deck, which unfortunately for them and the yard, coincided with torrential downpours of both rain and snow. so I have a lot of dead that needs to be revived....
Click to expand...
That sucks. Gave up the grass for a new deck. You’ll have it looking good next year. Just stay on it through the spring and keep it watered if needed. Then hit it this fall with seed and fertilizer.
 
sammpedd88 said:
I live in NC. We always overseed in the fall, then mid February we spread fertilizer that contains pre-emergent to control the spring weeds. NC heat will basically kill new grass sewn in the spring due to the root base not being established. Only way around it is keep it watered every few days for the entire spring / summer. I was just curious.
Click to expand...
You can have my grass from the Boone area. I hate it.
 
MrKleen73 said:
It's a people who take a lot of pride in their lawn thing. They do it here in Texas too, although the San Augustine grass normally thickens up on its own naturally with a little rain.
Click to expand...
I’m all about a nice plush lawn. I’ve always seeded in the fall to establish a root base for spring. Then hit it with pre-emergent to control the weeds. I also spray a post emergent to get rid of them too.
 
sammpedd88 said:
That sucks. Gave up the grass for a new deck. You’ll have it looking good next year. Just stay on it through the spring and keep it watered if needed. Then hit it this fall with seed and fertilizer.
Click to expand...

Last year I experiemented on a poor mans automated sprinkler system with one of these hose timers, connected to some cheap hose from Home Depot, it was like $40 or $50 for 500ft worth so I ran it to length, hidden under decks, buried some, etc. the fittings are just push on, and I attached them to like $10-15 sprinklers (testing various cheap stake type sprinkler to see which one I liked more) and next thing I knew I had like a 6 or 8 zone sprinkler system.

I found having my whole yard watered for a few minutes every morning at like 4am the grass stayed greener all summer and my water bill dropped like 75% from when I used to use the big yard sprinklers or the tractor style on Saturday.

I know they say not to water daily but I've tried both approaches and I found my grass does better with a little water every morning during the hot/dry season than bigger waterings less often.

1744064338997.webp
 
Dustin07 said:
Last year I experiemented on a poor mans automated sprinkler system with one of these hose timers, connected to some cheap hose from Home Depot, it was like $40 or $50 for 500ft worth so I ran it to length, hidden under decks, buried some, etc. the fittings are just push on, and I attached them to like $10-15 sprinklers (testing various cheap stake type sprinkler to see which one I liked more) and next thing I knew I had like a 6 or 8 zone sprinkler system.

I found having my whole yard watered for a few minutes every morning at like 4am the grass stayed greener all summer and my water bill dropped like 75% from when I used to use the big yard sprinklers or the tractor style on Saturday.

I know they say not to water daily but I've tried both approaches and I found my grass does better with a little water every morning during the hot/dry season than bigger waterings less often.

View attachment 250893
Click to expand...
That’s a good idea. Yeah watering a little bit everyday seems to do better than soaking it once a week to deliver that recommended inch of water, IMO at least also.
 
Feeling a bit run down and low motivation this week.

Also I have hit my weight cap touched 218, that was my cut off. So now time to adjust and start peeling back.

Wednesday morning gym

Squats
Warming up, just wasn’t happening. So axed this after 135#

Deficit deadlift (sumo)
Set 1. 235# x4
Set 2. 235# x4
Set 3. 235 # x4
Set 4. 235# x4
Set 5. 235# x4

Leg press
Set 1. 405# x8
Set 2. 405# x7
Set 3. 405# x6
Set 4. 405# x5

Chest supported machine row
Set 1. 180# x8
Set 2. 180# x8
Set 3. 180# x6
Set 4. 180# x5

Seated row v grip
Set 1. 115# x16
Set 2. 115# x12
Set 3. 115# x10
Set 4. 115# x8

Leg curls
Set 1. 90# x16
Set 2. 90# x13
Set 3. 90# x11
Set 4. 90# x9

Leg extension machine
Set 1. 160# x16
Set 2. 160# x12
Set 3. 160# x8
Set 4. 160# x6
 
This morning

Gym 5am -6:10 am

Treadmill incline then flat at 5.5 mph 40 minutes

DB circuit of arms and shoulders.
 
Busy week getting cardio in, wife birthday we did a big zoo trip had a good time and nice weather. I actually got sunburnt so that is a nice change!

Gym time 5am -6:30 am

Bench
Set 1. 225# x2
Set 2. 190# x2
Set 3. 190# x2
Set 4. 190# x1
Set 5. 190# x1
Set 6. 190# x1

Close grip bench
Set 1. 165# x4
Set 2. 165# x4
Set 3. 165# x4
Set 4. 165# x4
Set 5. 165# x4

Incline db bench
Set 1. 65# x8
Set 2. 50# x10
Set 3. 50# x8
Set 4. 50# x8

Seated shoulder press db
Set 1. 50# x8
Set 2. 40# x8
Set 3. 40# x8
Set 4. 40# x8

Lateral raise machine
Set 1. 70# x16
Set 2. 70# x13
Set 3. 70# x10
Set 4. 70# x10

Treadmill rest of time
 
akboom87 said:
Busy week getting cardio in, wife birthday we did a big zoo trip had a good time and nice weather. I actually got sunburnt so that is a nice change!

Gym time 5am -6:30 am

Bench
Set 1. 225# x2
Set 2. 190# x2
Set 3. 190# x2
Set 4. 190# x1
Set 5. 190# x1
Set 6. 190# x1

Close grip bench
Set 1. 165# x4
Set 2. 165# x4
Set 3. 165# x4
Set 4. 165# x4
Set 5. 165# x4

Incline db bench
Set 1. 65# x8
Set 2. 50# x10
Set 3. 50# x8
Set 4. 50# x8

Seated shoulder press db
Set 1. 50# x8
Set 2. 40# x8
Set 3. 40# x8
Set 4. 40# x8

Lateral raise machine
Set 1. 70# x16
Set 2. 70# x13
Set 3. 70# x10
Set 4. 70# x10

Treadmill rest of time
Click to expand...
Nice session and happy b day to Mrs Boom 💥
 
Happy Birthday Mrs. Boom!

Some great training recently, since you are shifting gears a bit, I would be curious to hear what the strength improvements have been on some of your main lifts while you were in a surplus.
 
Segansational said:
Happy birthday to Mrs. Boom!
Click to expand...
Thanks!
PolishHamm3r77 said:
Nice session and happy b day to Mrs Boom 💥
Click to expand...
thank you man!
Hyde said:
Sounds awesome!
Click to expand...
it was a great weekend
SkRaw85 said:
Happy belated to Mrs Boom!
Click to expand...
thanks!
MrKleen73 said:
Happy Birthday Mrs. Boom!

Some great training recently, since you are shifting gears a bit, I would be curious to hear what the strength improvements have been on some of your main lifts while you were in a surplus.
Click to expand...
thanks man!

I’d say strength on everything across the board was up. Deads and bench I feel like the most improvement.
 
I have been basically instinctive training this week and hitting the treadmill. Be heading out tomorrow for the Easter weekend with the folks. Next week will be the last week of this program I’m on then I will probably test out some PR’s the following week. Then I’ll be changing it up and focus on leaning out.
 
akboom87 said:
Thanks!

thank you man!

it was a great weekend

thanks!

thanks man!

I’d say strength on everything across the board was up. Deads and bench I feel like the most improvement.
Click to expand...
About how much would you say? Like 10lbs working weight on bench 10-20 on squats, like that type of thing? It is always rewarding to go back and see exactly how this round treated you. It will give you a good basis of comparison for how this program treated you compared to another program later. Do what @Dustin07 does and keep track of what was working when, what the goal was, and how well it worked. I didn't do this for the longest time and I think it is a highly beneficial practice. Especially for strength focused lifting.
 
akboom87 said:
I have been basically instinctive training this week and hitting the treadmill. Be heading out tomorrow for the Easter weekend with the folks. Next week will be the last week of this program I’m on then I will probably test out some PR’s the following week. Then I’ll be changing it up and focus on leaning out.
Click to expand...
Awesome, that sounds like a good plan. Give it some hell!
 
akboom87 said:
I have been basically instinctive training this week and hitting the treadmill. Be heading out tomorrow for the Easter weekend with the folks. Next week will be the last week of this program I’m on then I will probably test out some PR’s the following week. Then I’ll be changing it up and focus on leaning out.
Click to expand...
I’m curious to see how it goes with your maxes.
 
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